two weeks before HM: 5k race or long run?

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red73

25 posts since
Jul 11, 2007

Sep 24, 2007 11:09 PM

two weeks before HM: 5k race or long run?

I'm running in a HM on October 14th (long beach), and am debating whether or not I should run a local 5k this coming sunday. The other option is to run 10-12 miles (I've done two 12 milers and two 10 milers as long runs for this HM, the last 12 miler being last weekend-3 weeks before the HM).

5k Pros:
see what kind of condition I'm in, as I haven't raced in a long time
it is in my neighborhood
5k Cons:
Sometimes it takes me quite a long time to recover from a race, and I'm worried that will eat into my HM
Miss out on last chance at another long run

thoughts?

paulmitch

308 posts since
Jul 9, 2007

1. Sep 24, 2007 11:27 PM

in response to: red73

Re: two weeks before HM: 5k race or long run?

Hum a 5K two weeks out is a good tune up race so race the **** out of the 5K, and then do about 6-7 miles easy after. You may get different opinions, but this way you will get both in. If you wait until the next day your right your legs will be tired. A good test of fitness is running on tired legs, so see what you have after the 5K. Also you don't give much info on age, how many halfs have you done, miles per week etc. This may be bad advice if your a novice.

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red73

25 posts since
Jul 11, 2007

2. Dec 26, 2007 6:30 AM

in response to: red73

Re: two weeks before HM: 5k race or long run?

Thanks for the reply. I think you might be onto something.

I'm 34, am running about 25 miles per week, and have been back into running for about 4+ months after several months off.

I've run one HM before. I did that in 1:35, but was training a lot less (but for a longer uninterrupted time)-I averaged about 15 miles a week for the 10 weeks prior to that HM. This time, I'll be over 20, and am doing quite a bit of x-training as well.

I have leg issues that prevent me from running that much more, which I'm trying very hard to overcome.

I should also add that I'm worried that the 5k effort will eat into a tempo run that I would do next week. However, that either might not matter or not be a good idea to run anyway.

http://This message has been edited by red73 (edited Sep-24-2007).

http://This message has been edited by red73 (edited Sep-24-2007).

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Southern Man

757 posts since
Apr 19, 2006

3. Sep 25, 2007 6:18 AM

in response to: red73

Re: two weeks before HM: 5k race or long run?

Do both...long run Saturday, race Sunday.

You really need more long runs, so I wouldn't skip out on that. If you want to run the 5k on Sunday I would advise you to run it. If you run it on tired legs you probably wouldn't get a PR, but you can run very well and you probably won't beat yourself up too much.

Southern Man

------------------
We're on a road to nowhere. Come on along.

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tss1201

79 posts since
Aug 26, 2007

4. Sep 25, 2007 8:15 AM

in response to: red73

Re: two weeks before HM: 5k race or long run?

I'd suggest incorporating the race into the long run. Do a 3-4 mile warm up, followed by the race, then a 5-6 mile cool-down. Try to time it so you're not standing around for too long before the race. I've done this before, and I think it's an awesome workout. Good luck!

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Jim24315

1,956 posts since
Dec 14, 2007

5. Sep 25, 2007 10:02 AM

in response to: red73

Re: two weeks before HM: 5k race or long run?

I like the long "cool down" after the race. It is one of the best things you can do to improve fitness. I've done it many times and have also had a good coach recommend it.

Also, I think Southern Man's suggestion to do both is good except that I much prefer it the day after th race than before. I would not do the long one the day before, but wouldn't hesitate to do one on Sunday following a Saturday race.

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red73

25 posts since
Jul 11, 2007

6. Sep 25, 2007 11:42 AM

in response to: red73

Re: two weeks before HM: 5k race or long run?

thanks for the advice. A lot to chew on. As much as I'd like to do both, two days in a row, I don't think that's realistic for my legs. I'll probably either do the long cool down or just do the long run, as the long run sounds more important than my desire to do this race.

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