On a weekly basis, I make it a point to talk to my athletes (both remote and in person) about “fitness windows.” One of the last professional teams I was a part of had a recurring joke about10 days out from a major race. “Your window is closed!” we would yell. You could take the next 10 days off, and in theory you would be in the exact same position. I would laugh knowing there were millions of little things I wanted to do for my taper, but there was some truth to the idea that the most important work was already done. What I did in those last few weeks couldn’t make things better as far as my capacity to have a good performance. I could make it worse of course, but what I did leading up to that last phase of training mattered the most. And while yours may not yet be closed, there are things you can do mentally and physically to help you make the most of your fitness window.

Set Your Goal
At Runcoach, goal setting is one of the first parts of our process. We form a connection to you in sharing this goal that you’ve set. If I coach an athlete in person, I have them write it down on paper. I’m sure some of these papers end up in the trash. But if I’m lucky, the paper ends up on a fridge or mirror. It’s the act of putting this idea out into the universe that really gets the ball rolling. Your goal should be timely and measurable (and of course ambitious). Every major goal that I’ve achieved started this way, and there is research that supports manifestation and success.

Work Backwards
Whether you are running New York, Chicago, or Berlin. . .you want to know where you are at in training and why. I like to have a big calendar and write training backwards from the big day. That’s not to say you should only be thinking far ahead. We encourage you to stay in the moment in training and in racing. But this is a great way to see where your fitness windows open and close. You are always able to see your full Runcoach calendar!

Plan Lead-Up Races
A marathon build is not defined by one workout, but there are times in your training that you want to test the waters. You’ll notice when you sign up for Runcoach that we ask about any lead up races in addition to your marathon. We ask this for a few reasons, but the most important is finding out if it fits as part of the bigger picture. I always wanted to race a half marathon about 4-5 weeks out. This allowed me to test fueling, footwear, and fitness. If racing during your build isn’t your thing, we suggest penciling in a key workout or time trial to really nail for confidence. Ask your coach at Runcoach about a pre-Marathon Time Trial or a key workout to focus on!

Implement Supplementary Work
The marathon is its own beast in our beautiful sport. Like any other event, it requires some specific work that differs from others. I made it a point to prioritize sleep due to the volume required. I worked with a nutritionist on the number of carbs I needed to prevent a bonk late in the race. I was in the weight room twice per week making sure I loaded my legs appropriately to withstand the training required. And I got body work done weekly due to the sheer amount of pounding done on pavement. If you ever have any questions on these topics, Runcoach has a variety of resources to help get you started.

Get Excited
You should take periodic breaks during your training to appreciate the work you’ve done, and to plan for the thrilling challenge ahead. I almost always planned a trip after every major marathon I have run. It wasn’t because I was ready for it to be over, but because I knew I would be on a break and so I wanted something to look forward to no matter the result. The marathon is so much more than just 26.2 miles, and so we want to celebrate with you before, during, and after.

Trust Yourself
I don’t like to overanalyze the work that I’ve done, but every once in a while it can be helpful to look back and know you left no stone unturned. Before your fitness window closes, take some time to look at what you’ve already accomplished (you can also scroll backwards in the Runcoach calendar to see your entries). This should be a positive reflection, and enough motivation to stand on the line in a few weeks with a clear mind.

Another summer has come and gone, and many of you are about to enjoy the fruits of your labor. As you get closer to closing your fitness window, remember to thank your body for allowing you to make it this far. You are about to embark on one of the greatest experiences one can have. Best of luck to all of our fall marathoners here at Runcoach!