By Rameshon
Singapore International Marathon (1994) - 2hr 34min 02sec
As I did not discuss on carboloading, a scientific way to eat for six days before a marathon, I feel it would at least be good to discuss what one can do to maximise one's performance in race.
Of all the days, preparing for a race, Sebastian Coe, who was former world record holder for 800m, 1km, 1500m and 1600m, and the reigning IAAF president, said that Friday's sleep is the most important day for sleep, if one's race is on Sunday. In short, two days before the race sleep has been found to be the most important sleep for a distance runner, before preparing for a 1500m to a marathon race.
I also tried this, in the past, before, for many races. All I can say is there is a big difference in my running performance and one should try it. If you are running the Stanchart Marathon this Sunday and if you want to party today or go to a pub and don't sleep until 3am, Saturday, my suggestion is to cancel it. If you have any function and you can't cancel it, my suggestion is to scram from the function by 8pm. You can drive home early, have a shower, and go to sleep. It is to think about all the sacrifices that you have made and you want to maximise your performance.
Saturday sleep is also important, but Friday sleep is more important. If Saturday sleep gets affected, one still has the opportunity to do well in the race if one cannot sleep well. There is a buffer as you are already prepared for the race. If you toss and turn in bed, you are assured that you have already had a good Friday sleep already and you will not be affected much. Today, latest, by 10 30pm, one can sleep. Best is to sleep between 9pm and 10pm, Doing relaxation for 5 to 10min before sleep will help the muscles to relax and one can recover from fatigue and tiredness, in order to feel fresh.
To the avid readers of this blog, and if you are running the Stanchart Marathon race tomorrow, I would like to say that, from my experience, a Friday sleep is a bonus if you don't waste it by having any form of celebration. This is one of the biggest tip to do well in a race as elite athletes will not compromise by promising friends and give away the race. It is one of the secret of top runners in doing well in race. So, one must be focused and disciplined in doing this and it is urgent, as you have to do today itself. Phone your friends to help convey this by any method if your friend is running the race. It can come in handy for the Sunday Stanchart Marathon 2024 race.
