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1600 Views 6 Replies Latest reply: Apr 27, 2011 1:43 PM by MrNibbles RSS
MrNibbles Amateur 16 posts since
Apr 25, 2011
Currently Being Moderated

Apr 25, 2011 2:37 PM

Prerace rest question

I started running again, three weeks back, at age 42. It's vbeen 20 years probably since I use to run.
Much heavier today of course but I'm fighting it. I have managed to get down to just over 30 min for my 5k and planned to try a charity 5k race on Saturday.

 

Now one thing I noticed (as compared to 20 years ago) is that I don't recover very well. It use to be I could run four days in a row and improve my time each day. But now it is the opposite, I run four days and get slower and slower and my legs feel like wood on the fourth day.
So yesterday was my fourth day. I plan to rest for a day or possible two before running again, my legs are REALLY tired.
My question is, given that I will have a race on Saturday, how many days of rest should I allow myself before Saturday to perform optimally. I would like to break 30 mins on Saturday and I'm currently running 6.10 min/km so it is close.

Should I train through Thursday and rest only Friday? Or maybe rest both Thursday and Friday?
I know that I will be resting at least on Friday, that is non-negotiable
Any advice?





.

2011:

Loop The Lakes 5K Vernon Hills 4/30/11: 28:49

Fox River Running Club Weight Watchers® Walk-It Day 5k Mchenry 5/22/11: 29:32

Grant Township 5K 2011 8/14/11: 26:13

Long Grove Turkey Trot 2011 11/24/11: 27:43


  • LPARafael Pro 166 posts since
    Sep 13, 2010
    Currently Being Moderated
    1. Apr 25, 2011 7:31 PM (in response to MrNibbles)
    Re: Prerace rest question

    Since you have been only running three weeks I would take both Thursday and Friday off.  If you get antsy maybe you can go for a walk on Friday but make it at an easy pace.  You can maybe do some other form of exercise on Thursday, weights or ride a bike.  30 minutes for a 5K is very admirable especially if you haven't run in a while.  I didn't pick up running until about 8 months ago and I didn't break 30 minutes until four months into it.  I would have to add that I had a walking regimen going before I transitioned to running, and walking at a 14 minute mile pace.  It would be good if you can go online and download a 5K training plan, there are many free ones online.  These can help you vary your training so you can improve your endurance, and thus your time in a 5K.  Good luck in your 5K and way to go getting back into running.  It will definitely help you in your quest to lose weight.





    To paraphrase Newton, "A body in motion tends to stay in motion", so keep those feet moving ....


    2012 Races

    Year 2 Year 5K - 12/31 - 1/1

    Tinkerbell Half Marathon - 1/29

    Rock n Roll Pasadena Half marathon - 2/19

    Old Agoura 10K - 3/24

    O2O Half Marathon - 6/3

    City Impact Half Marathon - 6/16

    Channel Islands 10K - 7/4

    Disneyland Half - 9/2

    Marine Corps Marathon - 10/28

  • SteveBikeRun Legend 455 posts since
    Aug 3, 2010
    Currently Being Moderated
    3. Apr 26, 2011 6:48 AM (in response to MrNibbles)
    Re: Prerace rest question

    I agree with resting for two full days before your 5K.  Also, I suggest you sip water all day Friday so you're well-hydrated on race morning.  I don't know the weather conditions where you are, but pre-hydration is even more important if it will be hot and/or humid.

     

    I would concentrate on finishing well rather than trying for a specific time goal.  It's too easy to get caught up in the starting line excitement and start out too fast, only to be thoroughly winded after the first mile and having nothing left.  Time improvement will come with more training and learning to pace yourself.





    --Steve

    Completed in 2012:

    The Qualifier HM, Midland MI, May 2012, 2:58, 80+ degrees

    Dam to Dam 20K, Des Moines, IA, June 2012, 2:17, PR for this race

    Garry Bjorklund HM, Duluth, MN, June 2012, 2:20

    Fox Valley HM, St. Charles, IL, 9/16/12, 2:23

    Des Moines HM, 10/21/12, 2:19

    Tentative plans for 2013:

    Wisconsin (Half) Marathon, Kenosha, WI 5/4/2013 (registered)

    Dam To Dam 20K, Des Moines, 6/2/2013 (registration opens March 20th)

    Grandma's (Half) Marathon, Duluth, MN, 6/22/2013 (if I get picked again in the lottery)

    Des Moines HM, 10/20/2013 (registered)

  • SteveBikeRun Legend 455 posts since
    Aug 3, 2010
    Currently Being Moderated
    5. Apr 27, 2011 6:24 AM (in response to MrNibbles)
    Re: Prerace rest question

    Excellent, another Chicagoan in our midst.  I'm in McHenry.  I have heard of Loop the Lakes, but have never run it.  Saturday is now forecast to be mild, so you should have a good day.

     

    If you're interested, our running club, Fox River Running Club, is hosting a 5K run/walk on May 22nd in partnership with Weight Watchers.  Go to our website, www.foxriverrunningclub.org, for details.





    --Steve

    Completed in 2012:

    The Qualifier HM, Midland MI, May 2012, 2:58, 80+ degrees

    Dam to Dam 20K, Des Moines, IA, June 2012, 2:17, PR for this race

    Garry Bjorklund HM, Duluth, MN, June 2012, 2:20

    Fox Valley HM, St. Charles, IL, 9/16/12, 2:23

    Des Moines HM, 10/21/12, 2:19

    Tentative plans for 2013:

    Wisconsin (Half) Marathon, Kenosha, WI 5/4/2013 (registered)

    Dam To Dam 20K, Des Moines, 6/2/2013 (registration opens March 20th)

    Grandma's (Half) Marathon, Duluth, MN, 6/22/2013 (if I get picked again in the lottery)

    Des Moines HM, 10/20/2013 (registered)

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