5K question UPDATE- Race Results

[sailors_wfe]

Ok... I'm not very good about posting on the boards... I'll start something but never follow through with posting back.. so I apologize ahead of time (blame my ADHD-- easily sidetracked)
Thanks to the lovely WISH boards I discovered John "the Penguin" Bingham (sp??) lovely books Courage to Start and Marathoning for Mortals... I LOVE these books so I'm really thankful to you guys even though I don't post over here very often. A little back story for you guys Decided 2 yrs ago I was going to run the Disney 5k w/ my mom one day...add to that dream that DH and I bought into DVC in Oct and that dream started seeming real. Started running with the C25K plan in March-ish and got up to running 20 minutes straight by Disney trip in May... I think at that point I burnt out between running and walking all day at WDW so I cut back... DH and I signed up for Everest Challenge in Sept (DH still isn't doing any training for the 5k.. he thinks he can easily run it -- not in shape ) Anyway.. then I found the Princess 1/2 in March and am determined to run in it... so right now I have a 5k in Sept; a 5k w/ mom and DH in Jan and maybe a 1/2 in March. Started looking at the Wish boards and posted on a couple threads.... read the reccommended reading (MM) and am now in week 3 of the 1/2 marathon Run/Walk program (I NEVER thought I'd be able to go 4 miles in 1 run.. now I can ) But I've added 2 non-disney runs to my plan... I have my FIRST 5k race this weekend Anybody out there have any advice for my pre-race week this week.... I'm supposed to be running today (i did already) for 40 mins in 3min run/2 min walk intervals... then cross train tomorrow; break wed; run same 40 min run Thurs w/ speed intervals at the end; cross train friday and long run (4 miles) on Sat. Now my race is Sat.. so how should I do this week? I don't want to take it off, I really want to be able to run most of the race on Sat (as opposed to the 3/2 ratio i'm doing now) and i also don't want to "loose" my long run on sat even though I'm doing 3.2 miles in the race.
Now that I've rambled on forever and ever anybody have any suggestions for my training for this week? I'm a REALLY slow runner (13 min miles avg) and i've set my goal for a 40 min race but I don't know that i'll do that.
Thanks in advance!!

 

[airtime247]

I've found my biggest hurdle on race day is mental so that's what I focus on most the week of a race. I definitely wouldn't overtrain right before. I always take the day off before a race. I will usually just take a nice long walk the day before with no music or anything just to clear my mind. I do recommend though that you start hydrating no later than 24 hours before a race.

If at all possible, I try to visit the course just to get a visual for what I'm up against and to also make sure I can find the race so I don't have the stress of getting lost the morning of the race. I also make a pile of things I want to bring with me no later than the day before just so I don't feel rushed that morning. I put the clothes I want to wear out, race confirmations/receipts, packet (if I picked it up earlier), directions to the race, sunglasses, sunblock, water/snacks, etc.

I'm still nervous every time I run a race of a length I haven't competed in before. My first race was only a 2-mile which I had run in practice. I usually run a 12-minute mile but during the race, ran a 10. I thought I was going to die!

I guess it was just the nerves and competitiveness in me that made me run faster than I would have but one thing I recommend is not to start off too fast. Go at a comfortable pace for you and give it a few minutes to see how you feel. By then the initial adrenaline should have worn off and you can gauge if you can go faster or not.

Most of all, enjoy the experience! I've always hated running and could never do it until recently. It was that first race that got me hooked and it's the next race that's always keeping me motivated to get out there and run as often as possible.

Have fun and good luck!

-steve

 

[Tiger Lily 03]

It seems like you are trained up for your event and ready to go.

I think you have been given good advice for the week from Steve.

While you don't need to take off all week, you do want to slow down your day before and be sure to hydrate well so you are ready to step it up for your event.

Most important is to have fun!

There is an Events side to the WISH forum where you can ask specific training questions such as this.

If you would like I can transfer this thread over there.

 

[caryndisneydiva]

congrats on your training! it sounds like you have a good solid plan to complete the 1/2 in march!

i always take 2 days off before a race. i used to only take 1, but have found that if i take 2 solid days off, i feel much better. i usually do an easy 3 miles the day after a 5k and then i resume with my normal schedule on monday. hth!

 

[sailors_wfe]

I've found my biggest hurdle on race day is mental so that's what I focus on most the week of a race. I definitely wouldn't overtrain right before. I always take the day off before a race. I will usually just take a nice long walk the day before with no music or anything just to clear my mind. I do recommend though that you start hydrating no later than 24 hours before a race.

If at all possible, I try to visit the course just to get a visual for what I'm up against and to also make sure I can find the race so I don't have the stress of getting lost the morning of the race. I also make a pile of things I want to bring with me no later than the day before just so I don't feel rushed that morning. I put the clothes I want to wear out, race confirmations/receipts, packet (if I picked it up earlier), directions to the race, sunglasses, sunblock, water/snacks, etc.

I'm still nervous every time I run a race of a length I haven't competed in before. My first race was only a 2-mile which I had run in practice. I usually run a 12-minute mile but during the race, ran a 10. I thought I was going to die!

I guess it was just the nerves and competitiveness in me that made me run faster than I would have but one thing I recommend is not to start off too fast. Go at a comfortable pace for you and give it a few minutes to see how you feel. By then the initial adrenaline should have worn off and you can gauge if you can go faster or not.

Most of all, enjoy the experience! I've always hated running and could never do it until recently. It was that first race that got me hooked and it's the next race that's always keeping me motivated to get out there and run as often as possible.

Have fun and good luck!

-steve

Thanks Steve!! That's great advice.. I think my biggest problem is mental right now too... I've "run" 3 miles before.. pratically every day I've been running for the past month I've gone 3 mines or more, but this will be my first "race" experience and I don't want to walk as much. You saying that you usually run a 12 min mile and ended up doing a 10 mm is very encouraging.. I'm hoping for a similar experience based on simply the excitement of the race. I think I'm going to do my run tomorrow and then relax on Fridays... my fear is that I will relax too much and it will be harder to run (Mondays are always my worst run days... don't know why as I've only had 1 rest day between my long run and then, but I always run slower and struggle more on mondays.) I don't want that to happen on Saturday.

It seems like you are trained up for your event and ready to go.

I think you have been given good advice for the week from Steve.

While you don't need to take off all week, you do want to slow down your day before and be sure to hydrate well so you are ready to step it up for your event.

Most important is to have fun!

There is an Events side to the WISH forum where you can ask specific training questions such as this.

If you would like I can transfer this thread over there.

Thanks!!!! Sure, I wasn't sure where I should post this as I wasn't really training for a disney event, so thanks for movin' me and thanks for the tips.. I'm trying to slow myself down this week so I don't get burnt out... I'm making sure to drink plenty of water and I'm trying to figure out if I need to be drinking something besides water (like gatoraide) on race day... it's been so muggy here that I've had to have something with me to give me energy even for 3 miles.

congrats on your training! it sounds like you have a good solid plan to complete the 1/2 in march!

i always take 2 days off before a race. i used to only take 1, but have found that if i take 2 solid days off, i feel much better. i usually do an easy 3 miles the day after a 5k and then i resume with my normal schedule on monday. hth!

Thanks!!! Now if I can just convince DH that we NEED to go back to Disney in March (or at least I do ) then I'll get all signed up. I just got a flyer in the mail yesterday about a 1/2 marathon in my town and I'm thinking about running that in Nov instead... waiting to see how my training is going.
That sounds like a good post race plan... I'll see how tough it is to run the 5k and then go from there.. Sunday should be my off day, but I might get DH up and running a little bit in the am on Sunday

Thanks again, all of you, I'm feeling much better as the week wears on. I think I just needed a little support and DH hasn't been at all supportive of any of my running so it gets hard when I have my first race coming.. I start doubting myself

 

[Tiger Lily 03]

I think our WISH Team will have additional offerings to you.

 

[airtime247]

You saying that you usually run a 12 min mile and ended up doing a 10 mm is very encouraging.. I'm hoping for a similar experience based on simply the excitement of the race.

Just to clarify, I intended to just keep my normal pace which I should have easily been able to do for 4+ miles at that time. The excitement and competiveness got to me and I ended up running a 10 min mile but couldn't have gone on much further and I felt exhausted and really out of breath. I couldn't have run a 5k at that pace and would have ended up walking a lot of the last mile.

I would be cautious of the excitement but try your best to keep your normal, comfortable pace for the first mile and then see if you feel like increasing your speed after that. That's my best advice if finishing the race without stopping is important to you.

Again, have a great time, best of luck, and congratulations! Be sure to post to let us know how it went. I'd love to hear about your experience.

-steve

 

[bigdave10000]

I know it is hard to do but try to relax and enjoy race day. You are going to do great. I have some tips for you.

1. The day before run 2 miles slow. At the end of the run do 2-4 Strides to work on your leg turn-over. Here is the thing about strides. They are NOT speed work, they shouldn't make you feel worn out. Here is how you do them. At the end of your run, walk for a few minutes to get fully recovered. Then run fast for 20-30 seconds. Don't sprint, but run fast, focus on staying loose. After the 20-30 seconds either jog very slowly back to where you started or walk back. You want to be fully recovered before you run your next stride.

2. Get to the race early, pick up your number, chip, etc..

3. Run a one mile warm-up slow then do 2-3 strides. Do this about 30-40 Min's before the race so that you finish about 15-20 Min's before the race starts then do 2-3 strides. This will not wear you out before the race. It will let your body get ready to run and make the race much easier.

4. Don't start out too fast.

5. Don't start out too fast.

6. Start in the back so you don't start too fast. You want your last mile to be your fastest.

7. Have fun!!!

 

[bigdave10001]

I know it is hard to do but try to relax and enjoy race day. You are going to do great. I have some tips for you.

1. The day before run 2 miles slow. At the end of the run do 2-4 Strides to work on your leg turn-over. Here is the thing about strides. They are NOT speed work, they shouldn't make you feel worn out. Here is how you do them. At the end of your run, walk for a few minutes to get fully recovered. Then run fast for 20-30 seconds. Don't sprint, but run fast, focus on staying loose. After the 20-30 seconds either jog very slowly back to where you started or walk back. You want to be fully recovered before you run your next stride.

2. Get to the race early, pick up your number, chip, etc..

3. Run a one mile warm-up slow then do 2-3 strides. Do this about 30-40 Min's before the race so that you finish about 15-20 Min's before the race starts then do 2-3 strides. This will not wear you out before the race. It will let your body get ready to run and make the race much easier.

4. Don't start out too fast.

5. Don't start out too fast.

6. Start in the back so you don't start too fast. You want your last mile to be your fastest.

7. Have fun!!!

 

[sailors_wfe]

Well... I finished and I met my goal of finishing under 40 minutes AND not coming in last Ended up finishing in 38 minutes (neither me or DH remembers the seconds ) I must say I didn't think I had done it... I did a LOT more walking then I had wanted... I wasn't prepared for hills, and about half of the race was uphill... I think the only reason I did as good as I did was b/c we went downhill before having to go back up I was just happy to finish... it's amazing how tired I am even though I have been doing at least 3 miles a run 3 days a week for the past 2 months Guess it was those darn hills. I finished bring on the next one Thanks guys for all the help... I couldn't have done it without your advice

 

[Tiger Lily 03]

Congratulations on your accomplishment! Great job!