I have a 5K road race on Sunday morning. Aiming for sub-16.
I am a low mileage runner-I have only been averaging 30-35 mpw on 6 days in the past 6 months. A few recent workouts have included
3 x 1 mile in 5:00 and 4 mile tempo in 22:00. I did these 2 weeks and 10 days out from the race. Should I just do an easy 3-4 miles today and tomorrow? Rest completely one of the days?
don't forget about the carboload. Have a huge pasta meal two nights before, a big pasta lunch the day before, a gigantic paste meal the night before, and then a few clif bars for breakfast morning of race. you want to be sure CHO stores are topped off.
CHO load wrote:
don't forget about the carboload. Have a huge pasta meal two nights before, a big pasta lunch the day before, a gigantic paste meal the night before, and then a few clif bars for breakfast morning of race. you want to be sure CHO stores are topped off.
Should I do any easy running? How much?
Do an easy run before each CHO load.
I would take today completely off, and do an easy 4 miles with a few pickups the day before the race. Your path to a 15:47.
Anyone have success taking 2 days before a race completely off and then running short and easy the day before?
I think this is what I will do..
5KTwoDays wrote:
I have a 5K road race on Sunday morning. Aiming for sub-16.
I am a low mileage runner-I have only been averaging 30-35 mpw on 6 days in the past 6 months. A few recent workouts have included
3 x 1 mile in 5:00 and 4 mile tempo in 22:00. I did these 2 weeks and 10 days out from the race. Should I just do an easy 3-4 miles today and tomorrow? Rest completely one of the days?
You're in 15:High shape and don't know how to get ready for a race? I smell troll.
I'm not trolling- just haven't raced in over a year and hoping to make this a good one. I usually rest one of the two days. Just wanted to see what works for other ppl.
I think you are best served by putting in a MP-30sec 20 miler 2 days before the race and a hard weightlifing session the day before the race. Another key element, as posted earlier, is the carbo load. Make sure you pay proper attention to race gear perparation (i.e. fanny pack stocked with 3 gels, some toilet paper for the port-a-potty break), and a properly loaded ipod.
Good luck with the race effort, based on your stats I think a sub-16min/mile pace is right in your wheelhouse.
Yeah that sounds really smart trollbag
the reall man wrote:
I think you are best served by putting in a MP-30sec 20 miler 2 days before the race and a hard weightlifing session the day before the race. Another key element, as posted earlier, is the carbo load. Make sure you pay proper attention to race gear perparation (i.e. fanny pack stocked with 3 gels, some toilet paper for the port-a-potty break), and a properly loaded ipod.
Good luck with the race effort, based on your stats I think a sub-16min/mile pace is right in your wheelhouse.
NotLegitAtAll wrote:
Yeah that sounds really smart trollbag[quote
There is absolutely no need to start the name calling. I would hope that we could all be civilized enough to respect other people's advice. I am not expecting you to agree with my advice, but there is not need to dismiss me as a 'trollbag', that serves absolutely no pupose.
Please learn to work well with others before posting on Letsrun.