Running a 5K: Logistics and Strategy

5K Logistics and StrategyThe 5K may be short, but it isn’t necessarily easy.  Depending upon your goals, racing intensity may trump the short distance. Everyone though, can benefit from planning out the logistics for race day, along with having a definitive race strategy.  Here are a few tips on how to set yourself up for success on May 10.

Race Logistics:

> Pre-register:  Most events allow race-day entry, yet higher fees and longer lines are great incentives to commit early and to pre-register.

>Review the Course:  Check the onlinecourse mapand be familiar with thenumber of hills that may be on the course, and where they appear.  It’s also good to check how many turns are involved and where they are so you can position yourself wisely ahead of time to run the tangents. Knowing about any/all course landmarks will also help to keep you aware of your position throughout the race.

>Getting There: Double-check the Start Timetravel directions, travel time durationparking facilitiesroad closures and any Start Line shuttles so you can arrive at the Start on time, relaxed, and ready to roll.

>Meals:  If eating at home, make sure you have the foods available that you’ll want the night before the race and for your race morning breakfast.  If away from home, find out what restaurants will be open and have the foods you want.  Set two alarms for race morning early enough so that you’ll have plenty of time to eat and digest before the start.

>Weather:  Get a head start on planning out your clothing/race gear needs by keeping up with the latest forecast for race morning.

>Race Bag: Pack carefully the night before. (Details of what to have will be in the next blog, so stay tuned!)

>Emergency Contact:  Write down your emergency contact info on the back of your bib, along with any medical conditions that medical personnel should be aware of. Also double check that your name, gender and age printed on your bib are all accurate before you toe the line.

>Post-Race Meet-Ups:  Arrange a definite meet-up spot so that your family/friends can find you after you come through the Finish Chute, along with an approximate time that they can expect you.

>Start Line Positioning:  Line up in your appropriate pace corral (if the race has these) so that you’re running/walking with similarly paced individuals.  Doing so insures that you won’t block/slow down faster participants, or get swept into a pace that’s either too fast or too slow for you. Also make sure that your timing chip (if the race is using these) is attached firmly and properly to your shoe, or that it’s imbedded into your bib.

*5K Race Strategy:

Now that you’re all organized and ready to race, it’s beneficial to have a solid race strategy. Race strategy is simply a game plan for how to race. For those of you who are planning to ‘race’ on May 10, the 5K distance issues a special challenge:  Getting to the Finish Line before lactic acid takes control of your body, as you’ll be running close to your max aerobic capacity.  A few suggestions:

>Be Primed and Ready:  Line up aggressively but realistically for your pace.  Be alert and ready to go when the starter sets you off, and start no more than 5-10 seconds per mile faster than you want to average.  A good bet is to start at the pace you think you can average and pick it up a little along the way.  The ‘start slow and pick it up later’ strategy typically works better for races longer than 5K.

>Concentrate:  Racing 5K requires constant concentration.  It’s critical to keep pushing a steady pace while also monitoring your body’s signals so that you can make minor pacing adjustments quickly and effectively.

>Segment:  It can be helpful to break the 5K mentally into 4 segments:  First, second, and third mile markers, and the finishing tenth of a mile.  In Mile 1, find your rhythm and settle into a steady pace so that you hit the 1 mile mark at or slightly faster than race goal pace.  DuringMile 2, pick up the effort slightly to keep on pace.  Push a bit more on Mile 3 to stay on pace and to move up a few places, focusing on good form.  With about 400-600 yards to the Finish, gradually accelerate and pick off other runners as targets. For the last few seconds switch to all-out gear, kick it in over the last tenth of a mile and put the hammer down as you cross the line! (Can you hear the screaming and applause yet?)

So, when you hone in on your race goals for May 10, keep in mind that…

“Chance favors the prepared mind”.

~ Louis Pasteur ~

Best,

Pam Landry

Pam Landry

Dedicated CT RACE IN THE PARK Coach

The_athletes_edge@yahoo.com

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