Hey all, Looking for some tips or help on what is the best recovery approaches when running a 10k at conf Thursday Night and then coming back Saturday night to run the 5k.
How long have other's on here ran on the day in between(friday)?
Certain way to refuel after the race and the day in between?
I know many runners pull off this double quite well, so thanks in advance for any other help that can be provided.
If it's your last career meet, there's no need to try to keep up any sort of mileage. I'd do a very slow 10-15 minute jog the morning after, that usually helps shake things out some with zero negative impacts. Then later in the afternoon, I'd do a brisker 10 minutes with a few strides, just to stay sharp. It might seem absurd to do 25 minutes of running in two runs, but I've found that 2 exceedingly short runs are the best way to recover. They should help you feel fresh by Saturday. For me, the most important thing with a 10/5 double is to mentally believe that I'm fresh, regardless of any physiological fatigue/depletion.
Get some high GI calories in you asap after the 10K. Take an ice bath that night after you've done your cool down run.
The running schedule of the previous poster sounded pretty reasonable. I always only did one short run but I think another real easy one (shuffle) and some strides would be good.
There's no reason you can't run them both well but I was always totally fried after the 5k and never ran too hot at NCAA s three weeks later.
Good luck and at least you're not doing the steeple as well :)
One thing what type of foods are high in GI that work best for you, just curious? thanks again
You can do it. I'm not that good and I ran the 10k and 5k the same day in a one day conference meet (it was a small school conference and I was fortunate to win both/tied with a teammate in the 5k). The 10k was late morning/noon and the 5k was about 5:00 or 6:00. The 5k was very tactical thankfully so the pace wasn't an issue and most guys were doubling back and tired too.
In your situation you can get a couple good ice baths, plenty of hydration, protein, stay off your legs and out of the sun. And remember chances are by the time the 5k rolls around Sat afternoon/evening most of the guys will be tired too. Conference champs 5k's are rarely that fast relative to the fields PR's, etc. Just do an easy run 20-30 min on Friday to shake out the junk and a light shake out run Sat AM.
Be thankful you're not running that double at nationals. In some divisions you run a 10k on Th night, 5k semi on Fri and 5k final on Sat. Talk about a war of attrition.
Number one key...mental preparation for the challenge! Go for it! All the best.
Hey,
I just did that double this weekend and I think I handled it pretty well. I ran the 10k on Friday morning and the 5k on Saturday. So we did not get that extra day. But what I think you should do right after the 10k is cool down and get an ice bath right away. I found a creek near by and got in and that did the trick. Since you have you an extra day I might even take another ice bath on Friday after your easy run. Like one of the posters said, maybe run 25-30 minutes but I would run it all at once and maybe do an easy 10 minute shake out run on Saturday morning. Hope that helps man. Good luck.
-Jorge
Hey Jorge, looking at your times, they deff are nothing special man, it's a diff story if your a 29: XX runner and a 14:10-14:30 runner, but 15:XX and 31XX Not Too Good.
hahaha excellent observation my man. good work on the research!
"Jorge" didn't say anything about ability level did he?
Oh well I guess your 29:xx and 14:xx isn't so special either compared to a double at the World champs or Olympic Games level is it? Talent is relative, effort is not.
Chocolate Milk FTW
thanks "get over yourself." And to "You not good," the guy was just asking about suggestions on how to recover faster in between races. I dont recall him asking about my P.Rs in order to give some advice. But my goal now is to maybe run as fast as you do some day. If you have any advice for me on how to do it, I would gladly take it. Thanks bud.
-Jorge
Good High GI foods right after could be anything sweet and low (or absent is better) in fat and protein. Get the protein later but RIGHT after the race don't eat any as fat and protein slow the metabolism of the sugar and you want the sugar to get into your bloodstream asap. You're not looking for nutrition here...Twizzlers, hot tamales, / sprite (not diet), will do the trick. Heck, you could eat spoonfuls of sugar if you want :)
You want to recreate a diabetics nightmare.
The idea is to get your blood glucose levels nice and high so you can start replenishing your glycogen stores right away.
I stress again not to wait around for an hour to do this. Have some before your cool down and then go to town after your cooldown.