I'M RUNNING MY FIRST ROAD RACE ON SUNDAY... ADVICE?

  • neon_tiger

    Posts: 145

    Jun 24, 2011 6:48 PM GMT
    It's a 5k (i know, im a cardio whimp! ). But for me its huge,cause on December i could barely run 10 minutes on the treadmill. since then ive been adding time and endurance trough intervals, up to 3.4 miles in 30 minutes. This week i ran on the road to train. This is how it went:

    Tuesday: 40 minutes; went catabolic (that ammonia smell). had a cereal and a coffee to shortly beforethe run (bout 30 minutes before- not good)

    Wednesday: 40 minutes; went catabolic; had a cereal and a coffee two hours before the run.

    Thursday; off

    Friday: 35 minutes; didnt go catabolic; cereal and half a bagel 1 1/2 hrs before run.

    Planning on taking it off tomorrow...

    How should i prepare for sunday, food and hydration wise?
  • SwimBIkeRun94...

    Posts: 480

    Jun 24, 2011 7:24 PM GMT
    This shouldn't be much of a problem in a 5K, but be careful of overhydrating yourself.

    My first marathon I drank up at each station, and that was bad because what happens is it dilutes the salt/electrolytes in the muscles and essentially causes them to swell. As when anything swells up on your body (well, except for one thing maybe), it's painful.

    I'm not saying don't hydrate yourself, but do it in moderation. For example, whenever I run 5Ks I don't even stop at a water station...but I have a few marathons under my belt.
  • neon_tiger

    Posts: 145

    Jun 24, 2011 7:46 PM GMT
    i was thinking about hydrating pre run, but i havent needed to hydrate during my trial runs this week. I agree- during a 5k i dont need to hydrate. Any advice?
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    Jun 24, 2011 9:57 PM GMT
    don't hydrate with just water - you want something to top off your electrolyte levels and provide you with some energy. Gatorade or something like that. I, too don't usually get anything at the water stations on a 5k.

    Another trick could be to have a Gu energy gel.
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    Jun 24, 2011 10:06 PM GMT
    Avoid running on roads. Oops, too late.

    I am sure you will be fine. Best of luck!
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    Jun 24, 2011 10:11 PM GMT
    Best of luck! icon_smile.gif
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    Jun 24, 2011 11:59 PM GMT
    First, have fun!

    Second, stick with your normal eating habits before the race. You don't know how your body will react to something new, so don't tinker.

    Third, pace yourself during the early portions of the race. Don't get so hyped up that you go too fast during the first mile, only to bonk in the last mile. You should be able to go a bit faster than your training, but don't go crazy.

    Good luck, and let us know how it goes!
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    Jun 25, 2011 12:10 AM GMT
    runnerjc has it right.

    You know how your body is going to react. So don't try anything new or different or Race Day. And if you did NOT train with it before the race, don't use it before hand or pick it up from the Aid Stations along the course.

    Water is all you really need during a 5K. Make sure you eat well and hydrate well on Saturday.

    Start slow at the beginning of the race and then pick up the pace.

    Most of all have fun and enjoy the experience! Soon you will find yourself training for 10Ks, Half Marathons, and Full Marathons. It's addicting!
  • Lincsbear

    Posts: 2603

    Jun 25, 2011 12:13 AM GMT
    Hi there,huasqui,
    First off,well done to have trained for and entered the race!As the guy above said,keep it routine,what you`re used to.At 5k you shouldn`t need to hydrate.Eat about two hours before the run,complex carbohydrate,cereal,toast,bagel,etc.;add something like fruit to go with it.Drink some fluid before you start,but that`s all.Then relax,and enjoy the race.Eat something similar afterwards,but light,and drink some more fluid as you will have sweated en route.
    Best wishes for the day,and your future training/races!
  • Posted by a hidden member.
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    Jun 25, 2011 12:16 AM GMT
    As for hydration, I've found Amino Vital helpful running and cycling. I prefer this to gels.

    endurance_thumb1.jpg

    They offer a variety of products for a broad range of different activities, too.

    Check out: http://www.amino-vital.com/index.aspx

    I hope you enjoy the run.

    Happy trails.
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    Jun 25, 2011 12:17 AM GMT
    huasqui saidAny advice?
    Yeah...hold that bicep flexed while I grope on it a while.
    That won't help your run, but it'll sure be fun. icon_biggrin.gif
  • neon_tiger

    Posts: 145

    Jun 25, 2011 12:27 AM GMT
    paulflexes said
    huasqui saidAny advice?
    Yeah...hold that bicep flexed while I grope on it a while.
    That won't help your run, but it'll sure be fun. icon_biggrin.gif


    Best post run advice paul !!!


    Well, thanks guys. some stuff i already thought about, some completely new, like the electrolytes (is smart water the electrolytes without the sugar?), but coming from you all, Ill take it without hesitation. You guys here at RJ have the personal record to back your advice.

    And yeah, ill prob find myself shooting for a 10K, and so on, joints permitting icon_smile.gif
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    Jun 25, 2011 1:01 AM GMT
    good luck, and be very careful, racing is very addictive.

    My advice is that you go simple with the pre-race meal.. oatmeal a couple of hours before. It is something that is easily digestible.

    And as for while you are running, do not focus on other runners. People tend to chase other runners who are ahead of them, probably because they are faster runners, and they end up exhausting themselves out.

    I would try to focus on immovable objects such as street signs, telephone poles, etc. I personally will find my object and focus on it until I get within a few feet of it, then I find my next point. This kind of concentration will also allow you to control your breathing, which is crucial in conserving energy.

    And if you are not able to do what I have said above and are insitant upon watching the other runners, don't worry about being slow, because the better asses are in the back of the pack icon_biggrin.gif.. the further up front you get the smaller the asses get. icon_sad.gif

    but again,good luck and most important have fun.
  • neon_tiger

    Posts: 145

    Jun 26, 2011 4:45 PM GMT
    Allright, so it went great!!!

    I had a couple bagels yesterday, no dairy (daily milk drinker here) a gatorade, and today I had oatmeal 2 hrs before the race and sipped on another gatorade beforehand.

    I didnt mentioned though that i got into this because i promised a student (im a teacher) that if he got in a 5k i would run it with him, so i owe him for this. The experience was amazing, great gathering of people, prime eye candy (perky asses, big, lean arms icon_biggrin.gif) , and the energy during the race fueled me.

    My student on the other hand- he struggled a bit. He had that piercingpain in the abdomen that forced him to walk at times (is that gas?) so i paced myself to encourage him.

    Now i cant wait to do another one to see how well i can actually do. i tihnk today was about 40 minutes, but i didnt ck the exact time.

    thanks all- i think i found myself a new passion!
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    Jun 26, 2011 4:48 PM GMT
    stretch, hyrdate, run your race, not everyone else's (don't get caught up in others' pace if it's much faster than yours, or you'll lose steam). enjoy it, and run another one this summer