Rambouillet Semi-Marathon: The Final Countdown
Less than half a day to go until the Rambouillet Semi-Marathon.
Surcompensation
Silviu and I have finished the Surcompensation (“Overcompensation” in English), our last run before D-Day. We did a relatively easy-paced 5.5 km run, interspersed with 6 sets of 20s sprints, with 30s of recovery between sets.
I had never heard of “Surcompensation” (which means “Overcompensation”) until I came to France. Well, it’s not that I am a seasoned runner. Perhaps English-speaking road runners use it frequently, but I was never one of them before coming to France.
I do not really understand the theory behind it. People usually do Surcompensation a day before the race. The few days before Surcompensation should be just a few easy runs, after a last intense workout. This pre-race run will supposedly fire the impulses of the leg muscles so that the legs will be in optimal race mode the following day.
Surcompensation: Checked.
Race Gear Preparation
The next step is our race gear preparation. Doing a road race is much simpler than a trail race. In a road race (for distances up to a marathon), the most important gear is the outfit you run in. For me, it’s pretty standard: a pair of shorts, a t-shirt, and my favourite racing shoes, my faithful Garmin watch, a heart rate monitor and 2 packets of energy gels. I have neatly laid out the gear so that I can reach it easily early tomorrow morning. In a trail race, it’s an entirely different world : race pack, water bags or bottles or both, energy gels/nuts/chocolate – anything that helps to get you going for hours, apparel for all sorts of weather (windbreaker, rain jacket, long sleeved shirts and pants, change of socks etc).
Race gear: Checked.
Listen to Music While Running
Do you listen to music while running? What kind of music do you listen to? I sometimes listen to music when I run, especially during long runs to ease the monotony of right leg forward, left leg forward, right leg forward… However, I always listen to music when I race. My iPod Shuffle has seen me through many, many races. No exception this time. I have loaded it with 2 hours of high-tempo songs. (Hopefully, I will finish in much less time.)
Frankly speaking, I don’t think I pay much attention to the music during the race. The music does not seem to distract me much from my suffering. However, I do need the music at the start and the near end of the race. At the start, I need music to get myself into the “battle mood”. Music is like a kind of drug, a shot of caffeine. It reduces my tension at the start time. It fills me with adrenaline, propels me for the first few kilometres until I get my rhythm. At the end, I turn up the music and try to match my pace with the high-tempo songs. It’s like another shot of caffeine to last me to the finishing line.
Sleep
Last but not least: Sleep. It’s always hard to sleep before a race like the Rambouillet semi-marathon, especially when you are not used to sleeping before midnight. Silviu and I have decided to get into bed by 10pm, so that we, hopefully, can have at least 6 hours of good sleep. (It’s wishful thinking that we will fall asleep immediately at 10pm).
Good night. Bonne nuit.