Hardloper wrote:
I'm training to win a road 5k in a couple weeks. To prepare for this, I have studied every hectometer of the course and figured out what my km splits will be. I have looked up the regular contenders from previous years and studied their recent Strava workouts (not all, but most of them are on there). I have post-it notes on the treadmill that say "What is Jose (last year's winner) doing?" to get me through the strenuous mile repeats. I am training not just to WIN but to MAKE A STATEMENT. I don't like to overpromise, but I think the course record from 2017 is not out of the question.
I don't think you have put enough preparation into this race. I would advise you to consider the following:
1) Check the grade of asphalt on the course. If possible get a sample analyzed. Determine its friction coefficient with respect to temperature and then select the material for the sole of your shoes for the best relative coefficient for the two materials combined based on the temperature of the road surface on the day of the race.
2) To determine the temperature you will need to consult the weather forecast, both current and historic, and make allowances for prediction error. Remember to also include the thermal lag in your calculations as changes in the road surface temperature will lag the air temperature.
3) Make sure your support crew includes a cobbler so he can carry out an emergency sole compound change to your Vapourflys should the asphalt temperature not be as predicted.
4) Carefully reconnoiter the route to determine the most efficient running line. This may not be the most direct route. You need to consider the effects of road camber, pot holes, dog dirt, pebbles, man hole covers, sewer grates etc. Also consider the effects of shadows, you may become disorientated if running from sunlight to shadow and vice versa. I well thought out plan will have every footfall mapped and predetermined. This goes right back to the start, will you start right foot forward or left foot forward?
5) You need to employ about 100 locals to provide extra motivation at the critical points you will have identified in Step 4. These locals can be instructed to lustfully shout encouraging phrases as you run past them. If you are running overseas remember to tell them they must shout in English.
6) Breathing. Breathing is very detrimental to your running performance. The act of breathing in disrupts the smooth laminar flow or air around your body and the expansion of your chest increases your profile drag. The act of breathing out is even worse as you are now expelling a jet of air in the exact opposite of the direction you wish to travel - think Newton's 3rd Law of Motion - It would be much better is your focused your final training on trying to run the race distance without breathing.
I hope this all helps, I had suggested these to Galen Rupp but for some reason he wasn't interested.