Running a 5K tomorrow; need advice

**2020cy** · 08-13-2010, 11:57 AM

I would just drink as much beer as humanly possible tonight. That way your body will be numb through the whole race and very hydrated. Good luck.

**isugcs** · 08-13-2010, 11:59 AM

So I have been running 5.2K four nights a week, I log my distance and pace with my phone. I noticed, regardless of hills (I climb 325 ft during the run) my pace is freakishly consistent (and not that fast, IMO). How does one increase pace over time? Are there tricks or strategies? I never ran cross country, rather I played FB in high school. Thanks!

**IsUaClone2** · 08-13-2010, 12:08 PM

Originally Posted by bawbie

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.

I can agree with this. After a couple of races you will start to recognize your "peers" even if you don't know them and haven't met them. Just the way they conduct themselves.

Also another trick I used was to think "Showtime" when coming to the end of the race. This would involve picking up the pace to nearly the best I could do and, because I knew I was going to do this, I would moderate my pace for the first part of the race to have enough in reserve to do it. I remember running a 12 Mile race and passing Alan Page (of the Minnesota Vikings fame) in the first miles. Later about a mile from the finish, he caught up with me and I told him it was "Showtime". He said "Let's go!"" and we picked up the pace. He royally kicked my butt. I should have waited until the half-mile mark.

**jumbopackage** · 08-13-2010, 12:09 PM

Originally Posted by isugcs

So I have been running 5.2K four nights a week, I log my distance and pace with my phone. I noticed, regardless of hills (I climb 325 ft during the run) my pace is freakishly consistent (and not that fast, IMO). How does one increase pace over time? Are there tricks or strategies? I never ran cross country, rather I played FB in high school. Thanks!

Interval training, Fartleks, whatever you want to call it. It's the best way to get your time down.

Even something not so structured helps. Try and run a mile at a faster than comfortable pace (if you're running 9 minute miles, try a 8:30 pace), and then just try to complete the run.

Though structured interval training is probably the best. a 400m sprint, followed by a 400m jog/walk, followed by a 800m fast run, followed by 400m of recovery, repeat etc.

**CYphyllis** · 08-13-2010, 12:26 PM

Eat nothing but beef leading up to the race. Large amounts of beef, you should literally be finishing off your third or fourth bag of jerky while waiting at the starting line. You'll have so much protein in your system that you should be able to easily sprint the entirety of the course, which is what I recommend you try doing, constant sprinting.

**cyrocksmypants** · 08-14-2010, 02:06 PM

For those interested, I ran out the whole race today. I wasn't as concerned with my time as I was with just running the whole thing out. Adrenaline still pumped in as I ran a best time for me. I felt good afterward and may even compete in another one a couple of weeks from now.

**2020cy** · 08-14-2010, 04:19 PM

Good job, now you can go drink that beer to rehydrate if you didn't take my advice last night.

**jsmith86** · 08-14-2010, 04:54 PM

Originally Posted by CYphyllis

Eat nothing but beef leading up to the race. Large amounts of beef, you should literally be finishing off your third or fourth bag of jerky while waiting at the starting line. You'll have so much protein in your system that you should be able to easily sprint the entirety of the course, which is what I recommend you try doing, constant sprinting.

See, what I was always taught was to eat nothing but pizza for the 2 weeks before the race. And not pepperoni or sausage, but plain cheese pizza.

On a more serious note, compression shorts are one of the best things in the world. You too will find this out when you finish a half marathon and your thighs look like ground beef because you didn't wear the compression shorts. And you thought the blood on the shirt from the nips was bad.

Of course on the bleeding front, nothing comes close to slide bite from rowing. We are talking permanent scars on the calves type bleeding.

**brianhos** · 08-14-2010, 05:05 PM

Originally Posted by ianoconnor

Just make sure to hydrate and you will be fine.

I was born in Indy and all of my extended family lives there! I love that city!

Highly recommend these btw: ZombieRunner Products -- NipGuards

Much cheaper solution is the little round bandaids, they work perfect.

**brianhos** · 08-14-2010, 05:08 PM

Originally Posted by isugcs

So I have been running 5.2K four nights a week, I log my distance and pace with my phone. I noticed, regardless of hills (I climb 325 ft during the run) my pace is freakishly consistent (and not that fast, IMO). How does one increase pace over time? Are there tricks or strategies? I never ran cross country, rather I played FB in high school. Thanks!

Fartleks... That is how you increase your speed. But they suck... ALOT!

Fartlek training can boost your running speed, endurance | Active.com

**IsUaClone2** · 08-14-2010, 09:58 PM

Originally Posted by cyrocksmypants

For those interested, I ran out the whole race today. I wasn't as concerned with my time as I was with just running the whole thing out. Adrenaline still pumped in as I ran a best time for me. I felt good afterward and may even compete in another one a couple of weeks from now.

It's a rush isn't it? Congratulations and best of luck in future runs.