Final Preparations

With one week to go before the world championships I look to some keys to this critical time period ahead:

(1) Carry out one last vVO2max session. This will push my fitness up yet another notch.
(2) On the plane ride over to the Netherlands, move around and carry out light stretching.
(3) Sleep on the plane ride over. Aim for 6hrs sleep on the plane ride.
(4) Avoid all alcohol on the way over (but not after the 100K on Saturday) :-)
(5) Get into the Amsterdam time zone right away. Refuse to nap on Tuesday, and retire for the evening about 10 P. M., Amsterdam time. Get up at 7-8 A. M. on Wednesday, no matter what, to help get adjusted, and avoid nap on Wednesday so that I will sleep better Wednesday night.
(6) Continue to eat in a healthy way while in Amsterdam, plenty of fruits and veggies plus whole grains.

Last Week of Training
Saturday, September 1 – SWU and then 4 x 10mins with 2min recovery at 6:45 pace, with a 1-mile CD at the end.

Sunday, September 2 – 2 miles easily, 12 rotated drop-offs and pick-ups per leg, 50 bicycle leg swings per leg, 60 sit-ups, 60 low-back extensions, 15 walking-the-dog lunges per leg (with heavy dumbbells in hands, using glutes and hams to power way back up after each lunge), and then 4 miles easily, followed by stretching of glutes and hams. Later in the day, cycle easily for 45 minutes.

Monday, September 3 – Departure for Amsterdam. Morning workout, one last vVO2max session, as follows: SWU and then 5 X 1K in 3:07 each, with 3:07 jog recoveries and a 2-mile CD at the end, followed by stretching of hip flexors, glutes and hams.

Tuesday, September 4 – Arrival in Amsterdam (Rest Day)

Wednesday, September 5 – 7 miles of easy loping, followed by gentle, thorough stretching.

Thursday, September 6 – SWU and then 4 X 400m in 75 seconds each, with 75-second recoveries after the first three intervals and a 2-mile CD at the end, followed by thorough, gentle stretching.

Friday, September 7 – 4 miles easily, followed by stretching

Saturday, September 8 – Worlds: Short WU and then 100K with sports drink pattern of 8oz of sports drink every 5km's.

Sunday, September 9 – Rest, Easy walking and enjoyable canal touring and sight-seeing

Monday, September 10 - Rest, Easy walking, sight-seeing and return to Edmonton

In terms of race strategy, I am going back to a more aggressive style and will be looking to run a strong aggressive race, the gloves are coming off so to speak:-)