Just beat my HM PB by 9 minutes :D
I may do a speed session of 1 - 2 miles on the tread later then maybe a slowwww 2/3 mile bike.
Is that too much?
I've never ran a 5k before so it's all new territory for me - I'm guessing it's important to taper for a speed event as well as an endurance one though.
Legs feel somewhat stiff from yesterday so I'm going to take it really easy today/tonight, have a good tea & get to bed early.
Bring on tomorrow!
I think it would be wise to take it easy.
If you going to do a 1 -2 mile speed session and then a bike ride and your legs feelstiff. Think about how they going to feel when you aiming for a sub 4 minute per kmtomorrow. You will have to push hard for the 5km for your sub 20 minute.
You're doing a speed session tomorrow - 3.1 miles flat-out!! If you're still feeling stiff from yesterday, just spin them out on the bike and call it a day.
While I'm in the mood, and if you're actually paying any attention to any of this , the intensity of a 5k race means you should have a damn good warm-up tomorrow before the race, and not just a few strides and a quad stretch. Start jogging and build up to an easy pace run for a good couple of miles. Do some stretching once warmed-up, then some strides before the start. If you're giving it some proper welly during the race your HR will be 90%+ of max, so you want the heart and lungs to be working already when you're on the start line.
Let's have a vote.
Who would rest completly & who would do an easy mile or two?
Phillis - Are you suggesting run a couple of miles before the race tomorrow?
Not sure this is a good idea! You know what a couple of miles will turn into in my case - I'll end up missing the bloody race!
Yeah, I don't know Phil... better I think, considering the stellar performances she's cracked out to date, to conserve all energy till the gun. In fact, probably best just to stretch, and make sure she gets a good position right at the front, then run like the wind. All that active warm-up stuff only has the potential to tire out our heroine, and then she wouldn't get her sub-19 mins would she?
I'm sure you know best D2D. Don't, for goodness sake, get distracted by other people's well-meaning, but non-specific, spoon-feeding advise at this stage.
This is going to sound stupid, but...
What happens if all the fast runners are busy tomorrow & don't show up? I'd love nothing more than to run off for 3.1 as fast as I possibly can, but I'd like at least 10 people or so to follow (that are presumably going to get better results than me i.e. sub 18/19 or whatever)
What if they don't show?!
I'm pretty sure the course is somewhat marked out, but not too well since it's not an 'official event' type thing...
I usually opt for a gloss at races Phillis, lipstick tends to look a bit too high-maintenance
Ahhhhhh!!!!!!!!!!!!!!! I'm excited.
I'm excited too...
Will D2D run a sub10 2 miles on the mill today?
Will she set off for a warmup on sunday, only to misjudge the distance and running a 65 minutes 10 miles en route to being 5 minutes late to the start and - full of adrenaline - run an unoffical 17 minutes 5k that sadly shows as 22.xx minutes on the results?
I guess it all hinges on the lipgloss...
PS: a bit mean the other day, D2D. Not as if I came on here and raised expectations...
PhilPub wrote (see)
D2D, let's say that events transpire against you, no elite runners turn up and you have to suffer the indiginity and embarrassment of crossing the line first. I think my last bit of advice on this matter is this: hold your arms aloft in celebratory triumph, but make sure you've shaved your pits and you're wearing your best (waterproof) lippy.
D2D - I'd rest completely today (and in fact I am, as I'm doing Newcastle Parkrun tomorrow), this will hopefully set you in good stead for the race, especially with you having done quite a hard session earlier in the week.
PhilPub is dead on target with regards to a warm up too - I'd do at least a 10-15 min warm up before the race if possible, and I mean start by going for a slowish jog - looking at around 9:30ish min/miles, then maybe a few strides - that way your heart rate should be slightly elevated when the gun goes off.
I've just read every post in this thread. Fantastic entertainment in a 'freak show' sort of way. Now I really need to do some work.
Good luck for tomorrow D2D!
Haha, cheers Vicki & Cougs
Legs are just starting to feel good again, so won't be wrecking it by trying to run tonight.
May do a few slow miles on the bike, but nothing over 2/3.
Oooh, it's getting close now!
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