I am looking to do a two mile race on Thanksgiving and then a 15K race on Sunday. The 15K is my goal race. Will the 2 mile all out affect my time in the 15K or will I be recovered in time? I am a 20-22 mile a week runner that does minimal quality work other than striders.
I would have a tough time bouncing back if the 2-mile was truly all-out, but probably mentally as much as physically. if my goal race was 2 days after an all out 2-mile, I'd probably overthink every ache, pain, and tiredness that I felt over that period. Personally, I'd just rather not risk messing up my goal race.
To be honest, and I hope you expected this response, if your goal is really a 15k, you already affected yourself negatively by running only 20 mpw.
The question was not how many miles should the OP run for a fast 15k, it was is it a good idea or not to run the 2-mile 3 days beforehand.
The answer: I run 100+ mpw and I would have a hard time bouncing back from a 2-mile 3 days before a 15k. Therefore if you are running 20 mpw it is probably not a good idea for you either. Just jog the 2-mile and have fun.
thinking on a rainy day... wrote:
The question was not how many miles should the OP run for a fast 15k, it was is it a good idea or not to run the 2-mile 3 days beforehand.
The answer: I run 100+ mpw and I would have a hard time bouncing back from a 2-mile 3 days before a 15k. Therefore if you are running 20 mpw it is probably not a good idea for you either. Just jog the 2-mile and have fun.
The question wasn't about you, your mileage, his mileage, or his race strategy for the 2-mile. "It was is it a good idea or not to run the 2-mile 3 days beforehand", and I answered it in the first 3/4 of my post.
However, I'm glad you agree with the second part of my post in which I stated that his mileage played a role.
Yes, I know my mileage is low. I have a big toe issue from childhood when my toes were cut off in a lawnmower. It acts up if I go above 25 miles a week or too much quality. I have been unable to do quality work for 2 years because of hammy bursitis/tendonitis issues but those issues are now resolving after altering my strength and stretching techniques. I am slowly getting back to some slow tempos and fast striders and occasional race.
I was thinking 1 day of recovery for every 1 mile race would get me there. BUT, also probably shouldn't crank on my hammys 2 time in 4 days either but I love to race. The 2 mile would also give me an idea of what time to expect in 15K. I did a 5K 3 weeks ago in 30 mph winds so that time was thrown out.
There is also a 5 mile option on Thanksgiving that I could use as a comfortable or moderate run. I just worry about my competitive juices flowing. I am shooting for sub 1:05 for 15K. 3 years ago on same 20-22 miles at age 40 I ran it in 1:02:30. I have some work to do.
I am torn!
If you don't perform to expectations on Sunday, you don't want to be in the spot where you blame it on the Thursday run.