Using a Race as a Training Plan Run

RenewedRunner

Okay so I am waffling on skipping my Cherry Blossom 10 miler because I don't see my LR being more than 8 miles before I go and while I need to do a 10 miler the weekend of the race (my plan calls for it), I don't need to *race* a 10 miler. So I am pretty much set on missing it as I don't think I can make the cutoff time if I am using it as a training run I am a SUPER slow runner. A slogger but hey, a slow moving glacier sunk the Titanic

Now the following weekend, I have agreed to run the Rock n Roll Raleigh with a friend. It is a beast with lots of hills apparently. If I wanted to use this 13.1 miles as a training run, how would I do that? Do I run/walk using intervals? Run 10 miles and then walk the last 3.1?

My goal race is May 4th-The All American Half here in Fayetteville. It is 3 weeks after the RnR Raleigh which is why I dont want to burn out too much on RNR because I really hope to do well (for me) at the All American.

Just wondering how those of you who use a race as a training run approach it. I don't think it is possible to run slower than I already do lol :embarassed:

schmenge55

Slow is all relative. You will lap everybody on the couch. There are two local races for me that i always do and they are typically about 4 weeks apart. I use the first as a training run/race. I'll do that first race at about 95% effort which for me means about 3 minutes or so slower (total time) than I would run it if i went "all out."

The problem is not that you cannot recover in time, it is that you do not want to short change your training 3 weeks out. I see no reason to not do the race but you will have to be slower. You can run the whole thing but slow the pace or use the run/walk you mention, but make sure you finish slower, i would guess maybe by 10 minutes

KateRunsColorado

I just run slower than I normally would in a race setting. If you're worried you can't do that, maybe look into the Galloway approach and have set walking intervals? Or if you wear a heart rate monitor, watch it to make sure your heart rate doesn't get too high?

saskie78

"a slow moving glacier sunk the Titanic"--I love this and am totally looking forward to quoting it all the time

I use "races" as part of my training all the time. Every year I plan my goal race. Leading up to it, I run a few other races of shorter distance. I push myself more than I would if I were just trotting through the woods, but I don't give it my all. Good way to get a long run in under the same kinds of conditions you'll like face on goal race day.

Just go out and have fun. Go by feel, not by pace or anything else. If you feel like running up a hill, run up a hill! If you don't, don't. Really, I think if you're out there just having fun you'll be ok for your goal race.

Good luck!

timeasterday

I'm running a half marathon this weekend as a training run, and will do others that way later in the year. I just plan on running them at my long run pace and will occasionally stop to walk a bit at the water stops. I ran a 15K like that in January and really enjoyed the race when I wasn't "racing" it.

SonicDeathMonkey80

Nothing wrong with this. I subbed races for long runs and speedwork and felt it was beneficial. However, I don't know how laid up you get after 13, so YMMV

CarsonRuns

Another alternative (which I think is the best alternative) is to do the first race as a fast finish long run. Do the first 8 miles or so at your easy pace and then do the final miles at your projected HM race pace.

You'll get a feel for race pace on tired legs, but still have plenty of time to recover and the overall impact won't be much worse than a normal long run.

KeithAngilly

in for the perspective..

I am running a half as part of my scheduled 15 miles this weekend and I was planning on using the approach Carson talked about..just ease into it and see how I feel as i go along. I would like to put in a stronger than normal effort, but not necessarily a race effort. I am a little worried about getting caught in that race day euphoria and pushing too hard, though.