Preparation for First Race

Lemlin

Started the couch to 5k app on Saturday the 12th of January. I completed the app last Thursday and managed 6.5k in the 35 minutes run period for the last session.

Since then I managed 6.3k in 35 minutes on Saturday morning and another 6.5k in 35 minutes this morning.

I'm now thinking about taking part in the Dunboyne 4 mile race this Sunday. I'm just wondering what sort of prep should I put in?

I run four days a week. Monday morning, Wednesday morning, Thursday evening (with cycling club) and Saturday morning. I also complete muscle strength stretching work outs on Tuesdays and Fridays. Sunday is my rest day.

So my normal routine would be to run 35 minutes on Wednesday, Thursday and Saturday of this week. I obviously won't run the Saturday as its the day before the event but should I just continue as normal Wednesday and Thursday or lighten it off a bit?

Also, on the day of the race is there anything I should eat? Because I run first thing in the morning on three of the days I tend to eat breakfast after my run and nothing before. I generally load up on a pasta dinner on a Thursday evening so would that be a good meal a few hours before the race?

Any advice is greatly appreciated.

Ruu

Not necessary to load up on pasta for that short of a race, just eat a normal meal. Now wouldn't be the time to try out the new Chinese or Indian restaurant. I would go ahead with your normal routine, take an extra rest day if you feel you need to.

vitani

I'm doing that race this weekend. I'll be running my usual days during the week, but taking them at an easy pace.

This is only my second race so I'm not an expert but on Sunday, I'm planning on having a decent breakfast, and then a banana an hour or two beforehand. I'll also be drinking plenty of water in the days leading up to it.

Good luck on Sunday!

plodder

Hoping to do that race too, if I can shake off this desperate cold I got on Saturday. The race is at 3pm, so in my opinion a late breakfast would be the ideal prep for it. Or if having it early, then something very small, like a banana around 12 would be ok. If you're eating normally in the few days beforehand, then you'll have all the energy you need. Personally, I never eat anything within three hours of a race/run. For a race this short, it's not worth the hassle. Don't drink anything within 30 minutes of the start either, but make sure you're well hydrated in the few days beforehand also.

Lemlin

Ruubot2 wrote: »

Not necessary to load up on pasta for that short of a race, just eat a normal meal. Now wouldn't be the time to try out the new Chinese or Indian restaurant. I would go ahead with your normal routine, take an extra rest day if you feel you need to.

Will more than likely run tomorrow and Thursday evening with the club, do my stretching Friday and then leave Saturday as a rest day. I'd normally take Sunday as my rest day so can just switch them round.

Is 6.5km in 35 minutes a good enough standard for a race like this? I realise I'm not flying but only started 2 months ago and would like to see how an event goes and this one is local enough to me.

plodder

Lemlin wrote: »

Will more than likely run tomorrow and Thursday evening with the club, do my stretching Friday and then leave Saturday as a rest day. I'd normally take Sunday as my rest day so can just switch them round.

Is 6.5km in 35 minutes a good enough standard for a race like this? I realise I'm not flying but only started 2 months ago and would like to see how an event goes and this one is local enough to me.

You'll be in the middle of the pack. So, you're well fast enough. Not that any particular standard is required anyway.

wowzer

if you are worried about finishing last you have no need to worry at all.
I ran this race last year as my second ever race and the atmosphere is brilliant. So go out and enjoy yourself and don't be too bothered by other people, run Your own race as there will always be people faster/slower than you.

9 min mile pace is pretty good for a newbie.

vitani

Lemlin wrote: »

Will more than likely run tomorrow and Thursday evening with the club, do my stretching Friday and then leave Saturday as a rest day. I'd normally take Sunday as my rest day so can just switch them round.

Is 6.5km in 35 minutes a good enough standard for a race like this? I realise I'm not flying but only started 2 months ago and would like to see how an event goes and this one is local enough to me.

You'll be around the same, if not faster than me!

Here's a link to last year's results. This put my mind at rest because you can see there's plenty of people running at lots of different abilities.

Lemlin

Thanks for the info folks. Looking forward to it now.

Lemlin

Weather has taken a turn for the worst. I was hoping to wear just shorts and a t-shirt tomorrow but its going to be baltic if we are hanging round for a while before.

I don't want to wear a heap of base layers and be too warm either.

Any seasoned pros with some good tips as to a happy medium - keeping yourself warm but not so that it hinders your running?

Ososlo

you could wear an old top and keep it on you at the start while you're waiting around and just cast it aside when the race starts. Or if you have a friend/family member there, give it to them a few mins before the race starts. If it's very wet, you could keep dry with a plastic black sack and again, just leave at the side of the road when you start running. Personally, i can't run without gloves in this weather. I don't mind how cold my arms or legs get, but can't run with numb hands. It's different for everyone. You'll end up being too hot after a few minutes if you wear to much more than likely. Better to be a little cold than too hot. It'll make you run faster;)
Good luck with your race!

Ruu

I have a light jacket to keep the wind off the top half, the legs will soon warm up. An old top is good as mentioned to keep off the cold before the start.

Rhys Essien

My advice,wear a long sleeve top if possible.I ran a 5K race today and without it,I would have cried.

FutureGuy

Lemlin wrote: »

Weather has taken a turn for the worst. I was hoping to wear just shorts and a t-shirt tomorrow but its going to be baltic if we are hanging round for a while before.

I don't want to wear a heap of base layers and be too warm either.

Any seasoned pros with some good tips as to a happy medium - keeping yourself warm but not so that it hinders your running?

Man, not only are we on the same wavelength ff-wise, but I also started running recently also. Going 3 days a weeks (Monday, Wednesday and longer run Saturday) and am now running 7.5 km on Saturday mornings. Prepping for Great Limerick Run in May.

I bought a light Nike running jacket in Kildare Village for 40 euro. Zipped pockets for iPhone and it's very light. Warm enough for the colder days without bogging you down.

I'll wear shorts regardless of the weather.

statss

so how did you get on Lemlin?

Lemlin

statss wrote: »

so how did you get on Lemlin?

33.08 gross time. 32.26 net time. Delighted with that. Planning to do alot more runs this Summer.

Legs were stiff today but might try a 5k run or so tomorrow.

Lemlin

FutureGuy wrote: »

Man, not only are we on the same wavelength ff-wise, but I also started running recently also. Going 3 days a weeks (Monday, Wednesday and longer run Saturday) and am now running 7.5 km on Saturday mornings. Prepping for Great Limerick Run in May.

I bought a light Nike running jacket in Kildare Village for 40 euro. Zipped pockets for iPhone and it's very light. Warm enough for the colder days without bogging you down.

I'll wear shorts regardless of the weather.

I use a luminous cycling jacket I have when running as I do alot of running in the dark. Yesterday I wore the shorts in the end but boy was I glad of the heat from the crowd at the starting line!

FutureGuy

Lemlin wrote: »

33.08 gross time. 32.26 net time. Delighted with that. Planning to do alot more runs this Summer.

Legs were stiff today but might try a 5k run or so tomorrow.

Get down for the Great Limerick Run in May. We can spend our ff winnings after the 6-mile