Running a 5K tomorrow; need advice

I would suggest a short 1-2 miles stretch out jog more then a run, pasta dinner, and water hardcore all day....

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Originally Posted by jburke

I would suggest a short 1-2 miles stretch out jog more then a run, pasta dinner, and water hardcore all day....

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Stretch jog is a good idea.

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Originally Posted by cyrocksmypants

My nipples are beyond chaffed now, they're calloused.

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My dad talked me into running a marathon with him the night before the race and I hadn't trained at all. I finished, but chaffing was the killer...I'd been a distance runner in HS and ran a year in college and never had issue with this. About 13 miles in I complained about it and my dad goes "yeah I had plenty of vasoline in the car, figured you would ask if you needed it" :no:
Between that and going briefs I was not doing well for about a week afterwards...

Good luck!

So my morning three cups of coffee is probably a bad idea, then?

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Originally Posted by Al_4_State

That's what you think. Then you run the Dam to Dam and your white shirt is stained red from your bloody nips.

Good luck tomorrow. If you've been running anywhere near 5 miles, 3.2 will seem like a joke. You'll do just fine, assuming it's a morning race and you're not running in the heat of day. That could suck.

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That is true if he had three-to-four runs weekly of 3 1/2 to 5 miles each. Unfortunately you can also read that statement as he runs 3 1/2 to 5 miles a week; the total of three to four runs.

Regardless I think he should be able to do it because of "race day magic". If he has been training and doesn't start too fast, the adrenalin from the excitement of the race and competition should carry him through.

My advice for a beginning road racer is to not run the night before, just do a light stretch. Day of the race, don't do heavy duty stretches, just get limber. Heavy duty stretches will put his body into a repair mode when he needs it to be in a performance mode. This is something the USC football team learned. They no longer stretch before games, they just do loosening moves to warm up.

No matter what strategy the OP decides to use, have fun first when racing. Training isn't fun but you will guarantee yourself a finish and you will compete again if you have fun during the race. Don't worry about the time until you are hopelessly addicted to the sport; then you can focus more on your time.

Don't run tonight. You're better off having fresh legs.

The last 5k I did I started out WAY too fast. Ended up having to walk in the third mile. Sadly, I still had the best time I've ever had in a 5k. Shows how fast I was going in the beginning. It taught me to buy a running watch for the next time so I can pace myself.

Just to clarify, I run 3 1/2 to 5 miles each time I run, and I ran four to five times per week.

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Originally Posted by cyrocksmypants

Just to clarify, I run 3 1/2 to 5 miles each time I run, and I ran four to five times per week.

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Then you will have no problems if you stay in control. Don't try to win this one, enjoy. Start in the back of the pack and, near the half-way mark or so, try to take one person at a time for the rest of the way.

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Originally Posted by cyrocksmypants

Just to clarify, I run 3 1/2 to 5 miles each time I run, and I ran four to five times per week.

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This will feel like a joke to you then, as long as you don't try to sprint.

How much of a boost does the race day experience give you? I'm kind of in the same boat and haven't transititioned from the treadmill to outside running as much as I'd like this summer.

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Originally Posted by Chipper

How much of a boost does the race day experience give you? I'm kind of in the same boat and haven't transititioned from the treadmill to outside running as much as I'd like this summer.

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You may well run your best time yet for two reasons (IMO)
1. You will really have more desire to finish fast once your within sight of the finish - faster finish then training time
2. to me pacing yourself precisely on the treadmill uses up a little extra energy. Provided you can keep a reasonable pace on the course the ability to raise or lower it a tad as you see fit is easier than 9mph 100% of the time (or whatever) on the treadmill.

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Originally Posted by CykoAGR

If you are dying to run then go out and run a quick paced short run. Maybe 1.5-2miles and then stretch really well.

My advice for race day is dont get too caught up in how fast everyone else is going. I tend to do this in races and I burn my self out early. Stick to your pace and focus on the finish. If you are running 3.5-5 mi four times a week then you should be more than fine and have no problem finishing. Obviously with the heat be sure to hydrate ALOT.

If you have a GPS or heart monitor I would try to stay close to what you normally train at for your pace through the first 2 miles at least. If you are feeling good at mile 2 then you could increase the pace a bit.

Good luck!!

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while I agree with most of what you mention above, I might run tonight just a short run like what you mentioned. Don't feel like the whole run needs to be fast tonight. If I were to run a 1.5 mile "rust buster", I would only run a bout a half mile at close to race pace, and the rest to just loosen up and stretch.

I think you've got a good strategy with running to the beat of what you're used to. That will help you to maintain pace. I ran one last summer, and started out flying by everybody, and struggled to finish. Still had a decent time (for me)...

Good luck!

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Originally Posted by IsUaClone2

Then you will have no problems if you stay in control. Don't try to win this one, enjoy. Start in the back of the pack and, near the half-way mark or so, try to take one person at a time for the rest of the way.

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Depending on the size of the race, don't start too far back. I've ran two races this summer where I've spent the entire race weaving in and out of people going much slower than I wanted to. 5ks always have a lot of walkers and joggers, just make sure you don't start at the back of them.

I wouldn't worry at all about not running today. Just make sure you are loose and you'll do better with the rest.

As far as pacing, I've found I run much faster during a race, just because of adrenaline and having others around to push me. It seems like I can run about 30 seconds a mile faster with about the same level of effort.