This is a weekly post for the runners of LoseIt. All levels are welcome, from folks just starting out or even just thinking about running to those who are now regular runners. All are welcome.
I am filling in for the regular poster of these threads /u/ificandoit.
Race Day
This is the Labor Day holiday in the USA. That means I'm running a race today so this is a little later than normal.
This week we talk race day prep.
Have a Plan
Have goal and how you are going to ensure it. Just want to finish? Then make sure you don't go too fast. Planning for a time? Stay on pace. Want to beat last year? Write down your mile/kilometer times so you know them and you can track when you are beating those times or lagging behind.
My plan for this race -- I am sore as hell from a brutal hip/glute circuit on Saturday. So, I am going to find a reasonably fast pace and try to stick to it. This isn't a PR day for me.
You can't cram your race training
Training for a race is over well before the race. If you didn't train, it is better to arrive well rested than overtrained. Running big numbers just days before the race will not result in a better race. It more likely will result in you being tired, getting injured, or not finishing.
My Training -- I didn't train specifically for this race, but I am certain I can run the distance/time as I commonly run 75-90 minute long runs. I rested/took it easy the day before.
Taper/Rest before the run
Going into the race, take it easy. A 5K or 10K-- take it easy 2-3 days before. Half marathon -- 3-4 days. Marathon -- an easy week.
What do you the day before a run? A shorter easy run, usually less than 5K/3 miles. Pace should be super easy, or 60-90 seconds per mile (45-75 secs off per kilometer) off your race pace. I tend to do 1-2 treadmill miles the day or two before a race. Want to feel some speed? Do a shorter fast run, say 1-2 faster miles.
My last runs before the race -- 5 miles on Friday medium, 2 miles easy treadmill Saturday, 8-9K steps walking on Sunday. 10K Monday.
Don't Change Anything
Run in the same clothes and shoes as your training. Do you drink during your training runs? Do the same. Don't drink, do the same. Eat something before a training run? Then eat. Don't eat before a training run? Then don't eat.
Want to run in those brand new shoes? Break them in, at least 2-3 training runs. Want to try that new top? Wear it at least once before. Whatever you do, don't show up decked out in all new stuff from head to toe. Recipe for blisters, discomfort, chafing, abrasions. Not what you want for race day.
My race: My most comfortable shirt, socks, and shorts. My shoes have 100+ miles on them. Not worn out, but not new.
Race Day Advice
Do you have any race day advice to share? Please share your race day secrets!
Weekly Check in
How is your training going? Did you have a race this week? How are you doing in C25K?
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