SSG 10k Training Log: In the Home Stretch

It's 7 pm Friday, July 18th, starting at Hummer Park. Even though I don't plan on blazing the course for any records, I do want to do more than walk across the finish line.

It's now less than two weeks from the Governor's Cup 10k (and 5k) runs in the Sunflower State Games! It's 7 pm Friday, July 18th, starting at Hummer Park. Even though I don't plan on blazing the course for any records, I do want to do more than walk across the finish line, so I asked my friend Tony Estes of Fitness in Training how to handle these final two weeks. Until now, I'd been worried about adding distance. For these last two weeks, his advice is to taper my training - reduce the duration, but maintain the intensity. He suggested my long run by 4-5 miles this past weekend (I stuck to 5), and 3 to 4 miles next weekend. No problem.

More advice from Tony:

"You should also reduce the duration/distance of your daily runs as you get closer to raceday but don't slow down.  In fact, it would be good to throw in some buildups/strides on the second half of your daily runs to help loosen your legs and get them accustomed to running at race pace.  Strides/buildups basically run about 100 yards or the length of 3 utility poles along a country road.  Pole one is your start line.  Build up to race pace from pole 1 to pole 2.  From pole 2 to pole 3, hold your pace at about 90 to 95% but not all-out.  Pole 3 is your finish line.  Fully recover by jogging and repeat.  Again, do the strides on the second half of your run but do one for each mile of your total run.  If your total is 3 miles to 3 strides, 4 mile do 4 strides, etc..  Strides will get your lungs and legs used to the stress of fast pace but they won't wear you out because they're so short.

 
"With the warmer weather and higher humidity, make sure that you do well staying hydrated, especially in the 3 to 4 days before raceday.  8 or 9 hours of sleep each night is also very important.  The key day is the second day from the race.  On Wednesday, don't run just stretch, and make sure to get to get to bed as early as possible.  On Thursday do a 2 miler with 2 strides.  If you don't get enough sleep on Thursday night it won't hurt your performance as much as not getting enough sleep on Wednesday."
 
Thanks, Tony! Permission to sleep in! Okay, not quite - but I'll do my best to get my rest. You can check out Tony's website at http://www.get-fit.org/. And remember - you can register for the Governor's Cup day-of, so work it into your schedule!
 
 
 

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