Race prep question

MaroonTam

Hi all,

I have been lurking on the forum for a long time now, but this is my first post. Hello!

My question is in relation to race preparation. Normally before the races I have completed to date (less than 10), I would go out for a short run of 3 or 4 miles the day before (at recovery pace). This is as much to loosen up and get the legs / lungs moving during a week where training is lighter due to the coming race.
As all of the races to date have been 10am starts, this approach has worked well.

However, this Sunday I am running in the Raheny 5 mile, which is an afternoon start. I was wondering what people’s opinions would be on doing a short (2-3) mile run in the morning before an afternoon race.
What would be the potential advantages / drawbacks?

All opinions welcome….

Thanks
Alan

TFBubendorfer

MaroonTam wrote: »

However, this Sunday I am running in the Raheny 5 mile, which is an afternoon start. I was wondering what people’s opinions would be on doing a short (2-3) mile run in the morning before an afternoon race.
What would be the potential advantages / drawbacks?

All opinions welcome….

Thanks
Alan

Before a shorter race (and that includes 5 miles) I would always try and run about 3 miles at recovery pace several hours beforehand. While I can't provide absolute proof, I'm sure it helps me post faster race times.

RoyMcC

Hi MaroonTam and welcome.

Bear in mind TFBubendorfer is a running machine Personally I'd stick to the short run the day before and arrive at the starting post fresh.

Krusty_Clown

Welcome MaroonTam. I have read (and would agree) that if you are running a short race, and are planning on hitting race pace 'out of the blocks' then some kind of warm-up with strides is advisable. But the distance would need to be relevant to your own mileage levels. So if you're training for a fast 5 mile race, and typically run 40-50 miles per week, then a 3-4 mile warm-up at easy pace (relatively speaking) could be appropriate. If your weekly mileage maxes out at 10-20 miles, then a 3-4 mile warm-up before the race will likely detract from your performance.

Probably not as necessary for longer races (such as a marathon) where you can sometimes have the luxury of a sub-pace first mile, while the crowds thin out.

MaroonTam

Thanks everyone.

Before the race itself, I would do the customary 15-20 mins warm up including strides, some static stretches (I know the mixed opinions on that one) etc.

Right now my weekly mileage would be around 25 miles per week, and my target for this race is under 35 minutes (it is not a goal race for me, but this would be a PB over this distance).

I am really trying to decide if I would benefit from 2-3 miles at around 9am or 10am in advance of a 3pm race start, or if this would be detrimental overall.

meathcountysec

See what tergat has to say on this subject.....

http://www.boards.ie/vbulletin/showthread.php?t=2055795160

--amadeus--

Tegat needs to write a book. I know I'd buy it.

meathcountysec

--amadeus-- wrote: »

Tegat needs to write a book. I know I'd buy it.

Don't give him/her any ideas;) We're getting the benefit of it here for nowt:D

MaroonTam

I have a feeling I read Tergat's thread and thats what put the idea into my head

I think there is enough quality on Tergat's boards posts to fill a book already :eek:

Anyway, back to my original post. Since this is not a goal race, I think I will try out the morning run to see how it goes. Got to find these things out somehow, right?

Thanks for all the thoughts and advice.

tergat

MaroonTam wrote: »

Hi all,

I have been lurking on the forum for a long time now, but this is my first post. Hello!

My question is in relation to race preparation. Normally before the races I have completed to date (less than 10), I would go out for a short run of 3 or 4 miles the day before (at recovery pace). This is as much to loosen up and get the legs / lungs moving during a week where training is lighter due to the coming race.
As all of the races to date have been 10am starts, this approach has worked well.

However, this Sunday I am running in the Raheny 5 mile, which is an afternoon start. I was wondering what people’s opinions would be on doing a short (2-3) mile run in the morning before an afternoon race.
What would be the potential advantages / drawbacks?

All opinions welcome….

Thanks
Alan

Alan,

I would go with an easy 10-20 mins the morning of an afternoon race, that is about right for you. You can also do 3-4 light strides if you wanted. Doing this on the morning of a race really does work. I have used it with athletes ranging from 14+ years old running distances from 800m-Marathon and everyone has felt it works.

Tergat

jb-ski

hi, alan,

welcome to boards!

you've got some good advice already here,but it would be well worth popping up to Le Cheile Athletic Club (behind Leixlip Amenities )some Wednesday evening at 8pm. Some great tips and advice to be had from the more experienced runners.

It's a Fit4Life group and caters for all levels of runners, (but actively recruiting Absolute Beginners at the moment, cheeky plug:)).

Bring your runners!

jb

MaroonTam

Tergat, thanks for confirming the advice received to date. Your opinions are very much appreciated.

Thanks jb. Unfortunately the lads over in Celbridge AC beat you to it. I have been going to their track sessions for about two months now.

MisterDrak

MaroonTam wrote: »

Thanks everyone.

Before the race itself, I would do the customary 15-20 mins warm up including strides, some static stretches (I know the mixed opinions on that one) etc.

Right now my weekly mileage would be around 25 miles per week, and my target for this race is under 35 minutes (it is not a goal race for me, but this would be a PB over this distance).

I am really trying to decide if I would benefit from 2-3 miles at around 9am or 10am in advance of a 3pm race start, or if this would be detrimental overall.

Hi MaroonTam,

Was out myself last night in Raheny on the 5mile course for a training run. Finished in 34:45 which i was pretty pleased about since i did 36:30 last year on Race day.

Anyway point of the mail, part of the last mile of the course is uphill (watermill road) and its still covered with leaves, etc... So watch the footing there. Also on the sea front if its windy on the day the chances are that the wind will be in our faces. So i would keep a bit back, my last run is going to be on Friday evening, so im fresh on race day.

Just another point (and to anyone doing the Raheny5) the junction at Howth road and Vernon Ave, is all dug up, and has been for weeks... There is the footpath to the left of the roadworks, but that is probably going to be single file on the day (could be slow). They will probably have to close part of the road to make space. Just listen for an anouncment before the race on what the options / directions are...

Good Luck.