12 Replies to “How to Handle Running the Days Before Your Race: Doing nothing isn’t a ‘smart’ as you may think”
Great point – I’d never thought about having multiple events on. Gosh, one is enough for now! If I do have events inside my training schedule, I prioritise them, and try to have more rest (with short runs :-P) before the more important thing on the schedule.
I ran my fastest mile of my life by mistake. It was in a big high school track event, and there were two heats. I thought I was in the second heat, so I did a warm up with some light running and then some sprints. I hadn’t caught my breath when I was called to the start. Oh no! I”m in the first heat. Well, I went off to nail my 4:30. It made me change my timing and degree of prerace preparation.
That was 25 years ago, I should add. These days, my warm up depends on the length of the race, but even with a half marathon to run, I like to run a mile first with some striders.
I’m a pretty serious taperer, though, and like to take 4 days off in a row during a taper to help heal some of the damage, but I make sure to run either the day before or two days before the actual marathon.
oh man, right there is EXACTLY what i freak out about and have nightmares about when i’m entered in a race. i get really paranoid somehow i the times will get messed up and i’ll not have enough time to finish my warm-up!!
The thing with warming up for me is it prevents you starting out too fast. You get your legs going and you can start out at the speed you should start out at, so you don’t bonk. I’ve also noticed I race better when I take two days off, or either do an easier run the day before. I think it’s a matter of listening to your body, but I will say that if I was doing a long race, I would definitely taper, but not for a 5K or 10K. I think a speedy run at the beginning of the week (if you race on Saturday) is perfectly fine.
Cait, I’m glad you brought up this subject, as i’ve noticed people make mistakes with this kind of thing quite a bit. When I was in high school, they had us convinced that we always needed to take off the day before a race, but even at that age, I noticed I felt stiff and sluggish the day of most races. As I got older, it seemed like common sense to not completely take off, but just run relaxed the days leading up. Obviously if your body is used to running 10+ miles/day, if you suddenly stop for a day or two, your body is going to feel “off” when you tried to immediately go 100% or sprint, etc.
I remember reading an interview with Josh Mcdougal after he won NCAA XC in 2007, he said he ran 116 miles the week of nationals. People acted like that was nuts, but considering he was doing 120+miles/week, often on singles, during the year, i’m sure it was just normal for his body. I usually just cut back on the mileage and 2-3 days before the race i’ll do 1200s or something at tempo pace, followed by faster strides. Don’t want to exhaust yourself, but keep the body adjusted to that fast tempo.
My warmup for things 10k or less is usually 25 minutes, with about 10 minutes of fartlek in the middle to work up a sweat. Not anything really fast, but just 30-60 seconds at tempo or race pace, with 2 minutes or so relaxed between. I’ve always thought you wanted to get to the line feeling like you were in the middle of a workout and then go 100%!
p.s. Cait, I heard you were a seinfeld fan, which is your favorite episode? I just ask because I know every episode like the back of my hand. =)
Great point – I’d never thought about having multiple events on. Gosh, one is enough for now! If I do have events inside my training schedule, I prioritise them, and try to have more rest (with short runs :-P) before the more important thing on the schedule.
I have been really impressed by the multiple eventers! But then, I was blown away by the 10km race in general. Seriously impressive action 🙂
so true! 🙂
I ran my fastest mile of my life by mistake. It was in a big high school track event, and there were two heats. I thought I was in the second heat, so I did a warm up with some light running and then some sprints. I hadn’t caught my breath when I was called to the start. Oh no! I”m in the first heat. Well, I went off to nail my 4:30. It made me change my timing and degree of prerace preparation.
That was 25 years ago, I should add. These days, my warm up depends on the length of the race, but even with a half marathon to run, I like to run a mile first with some striders.
I’m a pretty serious taperer, though, and like to take 4 days off in a row during a taper to help heal some of the damage, but I make sure to run either the day before or two days before the actual marathon.
oh man, right there is EXACTLY what i freak out about and have nightmares about when i’m entered in a race. i get really paranoid somehow i the times will get messed up and i’ll not have enough time to finish my warm-up!!
The thing with warming up for me is it prevents you starting out too fast. You get your legs going and you can start out at the speed you should start out at, so you don’t bonk. I’ve also noticed I race better when I take two days off, or either do an easier run the day before. I think it’s a matter of listening to your body, but I will say that if I was doing a long race, I would definitely taper, but not for a 5K or 10K. I think a speedy run at the beginning of the week (if you race on Saturday) is perfectly fine.
yea…bonking due to booty-lock is NOT fun! 😉
I am not going to try and hide it, I am a warm up skipper for sure. But I am working on it.
bad girl!! hehe 😉
Cait, I’m glad you brought up this subject, as i’ve noticed people make mistakes with this kind of thing quite a bit. When I was in high school, they had us convinced that we always needed to take off the day before a race, but even at that age, I noticed I felt stiff and sluggish the day of most races. As I got older, it seemed like common sense to not completely take off, but just run relaxed the days leading up. Obviously if your body is used to running 10+ miles/day, if you suddenly stop for a day or two, your body is going to feel “off” when you tried to immediately go 100% or sprint, etc.
I remember reading an interview with Josh Mcdougal after he won NCAA XC in 2007, he said he ran 116 miles the week of nationals. People acted like that was nuts, but considering he was doing 120+miles/week, often on singles, during the year, i’m sure it was just normal for his body. I usually just cut back on the mileage and 2-3 days before the race i’ll do 1200s or something at tempo pace, followed by faster strides. Don’t want to exhaust yourself, but keep the body adjusted to that fast tempo.
My warmup for things 10k or less is usually 25 minutes, with about 10 minutes of fartlek in the middle to work up a sweat. Not anything really fast, but just 30-60 seconds at tempo or race pace, with 2 minutes or so relaxed between. I’ve always thought you wanted to get to the line feeling like you were in the middle of a workout and then go 100%!
p.s. Cait, I heard you were a seinfeld fan, which is your favorite episode? I just ask because I know every episode like the back of my hand. =)
ummm…i’m certain i could own u in any Seinfeld-off 😉
whoa…not a chance, pal. we’ll find a way to test it one of these days!