Shakeout run before race, yay or nay?
alpine1994
Posts: 1,915 Member
Hey guys! My first 10k is tomorrow morning. I'm not sure whether or not I should do a shorter shakeout run tonight or not? I think I took the day off before every 5K that I've done but I didn't really properly train for any of them either. Any advice on what to eat for dinner? Can you guess that I am insanely nervous?
Here's my schedule this past week:
Saturday: 6.2
Sunday: off
Monday: cross-train 1 hr
Tuesday: run 2.6
Wed: off
Thurs: run 2.5 (I wasn't feeling good at all. The sun/heat really bothered me. It was around 6pm)
Here's my schedule this past week:
Saturday: 6.2
Sunday: off
Monday: cross-train 1 hr
Tuesday: run 2.6
Wed: off
Thurs: run 2.5 (I wasn't feeling good at all. The sun/heat really bothered me. It was around 6pm)
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Replies
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I am by no means an expert, but for me I try not to change a whole lot before a race. An easy run or workout and good food the day before and up early so I can eat and be ready in plenty of time. I also try to stretch and walk around a good bit leading up to the race to keep my excitement in check.
Have fun!0 -
If you were going to do a shake out run the day before a race, you should have done it this morning. At this point, I'd say don't.0
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I always do an easy 3 the day before a race, but I do it in the morning then relax and top off carb loading throughout the day.0
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As for dinner-- I eat at about 6PM, spaghetti with veggies and some kind of protein (we eat fish and seafood on fridays, so if its a saturday race its usually fish and spahghetti with greens. oil and garlic sauce.) I never eat chicken the night before a race...haha, I had a bad experience once with chicken long ago!! I don't eat this HUGE dinner, just regular because I try and carb load throughout the 3 days leading up to a race then have a big breakfast (wake up early enough!)0
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Eat something for dinner you've had before and you know you won't have issues with. I usually have plain pasta, because tomato sauce just annihilates me, but everyone is different.0
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I always do an easy 3 the day before a race, but I do it in the morning then relax and top off carb loading throughout the day.
Carb loading for a 10K isn't useful.0 -
I agree that it can be useless to carb load, but Depending though on how fast you run (my sister's first 10k was a 85 minute affair) and if you are using the 10k to race but also plan on continuing to training regularly after. I've found carbing up can help me feel better in the days as I return to regular training (I usually sprinkle races throughout my schedule, so, for example, I'm trying to ramp up to 60-70 mpw but also want to run some local competitive 10ks and 10 milers. I find getting those extra carbs really helps me stay on schedule).
oh,and I totally agree, eat something you are familiar with...a meal you have all the time!0 -
I agree that it can be useless to carb load, but Depending though on how fast you run (my sister's first 10k was a 85 minute affair) and if you are using the 10k to race but also plan on continuing to training regularly after. I've found carbing up can help me feel better in the days as I return to regular training (I usually sprinkle races throughout my schedule, so, for example, I'm trying to ramp up to 60-70 mpw but also want to run some local competitive 10ks and 10 milers. I find getting those extra carbs really helps me stay on schedule).
oh,and I totally agree, eat something you are familiar with...a meal you have all the time!
In theory, carb loading can be useful for someone who runs for longer than 2 hours. And even then, doing it less than 24 hours before the race isn't going to achieve anything. I would even say that if someone isn't used to eating high carbs, it can be more detrimental than anything else (bloating, GI issues etc etc).
Drinking a high carbs shake or drink and eating some carbs and proteins AFTER the race will get you ready to run or train the day after.
And for the example you are giving (someone running 60-70 mpw), that person could just keep a relatively high carbs diet (60% carbs is widely used). That's not carb loading. Carb loading is eating between 80-90% carbs before a specific event (you can look at my diary for today... That's what carb loading looks like).
Anyway, it's just my 2cents.0 -
Both works well for me. I have experimented both ways, but this is just how I can continue training easily after (10k race saturday--many are evening around here due to heat so that can be a factor then 24 miles sunday!) I do like to keep with 60% otherwise, 80% in these situations.
Obviously off topic, but just explaining why I stated I would run easy then carb then dinner at 6, etc. Not that it matters; not sure why I feel like I have to explain myself.
*hugs* I'm just weird like this. I should have tailored my answer more to the OP 0 -
I agree that it can be useless to carb load, but Depending though on how fast you run (my sister's first 10k was a 85 minute affair) and if you are using the 10k to race but also plan on continuing to training regularly after. I've found carbing up can help me feel better in the days as I return to regular training (I usually sprinkle races throughout my schedule, so, for example, I'm trying to ramp up to 60-70 mpw but also want to run some local competitive 10ks and 10 milers. I find getting those extra carbs really helps me stay on schedule).
oh,and I totally agree, eat something you are familiar with...a meal you have all the time!
In theory, carb loading can be useful for someone who runs for longer than 2 hours. And even then, doing it less than 24 hours before the race isn't going to achieve anything. I would even say that if someone isn't used to eating high carbs, it can be more detrimental than anything else (bloating, GI issues etc etc).
Drinking a high carbs shake or drink and eating some carbs and proteins AFTER the race will get you ready to run or train the day after.
And for the example you are giving (someone running 60-70 mpw), that person could just keep a relatively high carbs diet (60% carbs is widely used). That's not carb loading. Carb loading is eating between 80-90% carbs before a specific event (you can look at my diary for today... That's what carb loading looks like).
Anyway, it's just my 2cents.
Wait... So you're telling me the bag of flamming hot cheetohos I just ate will not aid me tomorrow in my 50k?!?! :O0 -
If you were going to do a shake out run the day before a race, you should have done it this morning. At this point, I'd say don't.
I always run in the afternoon. However, my training methods and decision making skills are highly controversial in the running world. Better listen to this guy :O0 -
I agree that it can be useless to carb load, but Depending though on how fast you run (my sister's first 10k was a 85 minute affair) and if you are using the 10k to race but also plan on continuing to training regularly after. I've found carbing up can help me feel better in the days as I return to regular training (I usually sprinkle races throughout my schedule, so, for example, I'm trying to ramp up to 60-70 mpw but also want to run some local competitive 10ks and 10 milers. I find getting those extra carbs really helps me stay on schedule).
oh,and I totally agree, eat something you are familiar with...a meal you have all the time!
In theory, carb loading can be useful for someone who runs for longer than 2 hours. And even then, doing it less than 24 hours before the race isn't going to achieve anything. I would even say that if someone isn't used to eating high carbs, it can be more detrimental than anything else (bloating, GI issues etc etc).
Drinking a high carbs shake or drink and eating some carbs and proteins AFTER the race will get you ready to run or train the day after.
And for the example you are giving (someone running 60-70 mpw), that person could just keep a relatively high carbs diet (60% carbs is widely used). That's not carb loading. Carb loading is eating between 80-90% carbs before a specific event (you can look at my diary for today... That's what carb loading looks like).
Anyway, it's just my 2cents.
Wait... So you're telling me the bag of flamming hot cheetohos I just ate will not aid me tomorrow in my 50k?!?! :O
Haha You are used to it
You'll be just fine. 0 -
However, my training methods and decision making skills are highly controversial in the running world.
Nahhhhhh..... really? lol0 -
i think I would do something *light* tonight. During race week you reduce volume but not intensity. To me your week looks a bit light right now (although I have no idea how you train) and I would want to wake the legs up a bit just in case. I agree it would have been best this AM but right now i would be tempted to do a very EASY mile then some strides for about a 1/2 mile to keep things moving0
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And good luck in the race!0
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Thanks everyone!! It didn't even occur to me to run this morning (I only run in the morning on Saturdays) but that definitely makes sense. I think I'll take the pooch out tonight and do some walk/run intervals for a little bit to wake up the legs, but nothing that will make me tired. My only goal for this race is to cross the finish line without help from an ambulance (and hopefully before the finish line is packed up and the staff is gone) so I didn't do any carb loading or anything like that. Will take note if I ever do longer distances!
Thanks again for the advice!0 -
How was the race?0
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Update please! 0
