Your First 5K | What do you need to know?

The warmer weather came and brought loads of motivation with it.  I don't know about you but the first thing I start thinking about is racing.  I have a competitive nature in my blood and racing fills a part of that.  But what if you get that itch and you haven't done a race before.  You already registered, you put in your training, and the day is finally here.  Now what?  Both the nerves and excitement are building as the day nears...  I have put together a list of the things I think about from the week of to crossing the finish line.  Here is what you need to know to ensure you are your very best and you get the most out of your first 5K.

1.  Taper yourself - You must keep it light during race week.  Your running mileage should decrease and your training is all about "storing up" for the event.  During the week, do 3 short runs with a few "pick-ups" worked in.  During a pick-up start slow and build speed for about 100 meters to get your legs moving at your true "race pace".  2 days prior to race day, take a day of complete rest... 1 day prior, jog for about 20 minutes with 4 pick-ups.  This will ensure you are fully rested but ready for speed on the day of your event.

2.  Get your sleep 2 nights before - Don't worry about your pre-race jitters the day before your event, but know it my hinder your sleep that night.  To be sure you are rested, get a good night's sleep 2 nights before.  Despite your nerves, try to stick to your normal routine the day before, it will help you to feel more relaxed.

3.  Fuel up - I'm not talking about the carb-loading you hear so much grip about; I'm talking about the morning of.  Try eating 2-3 hours before race kick off.  Make sure your breakfast is one that you had tried on a practice morning tempo run.  It should be easily digestible and full of energy; eat a mixture of carbs and protein such as oatmeal and almonds, an energy bar, whole wheat toast with natural peanut butter but most importantly... don't forget to hydrate!  If it is really warm outside, include electrolytes in something like a zero calorie sports drink.  And if your normal routine includes coffee, drink your coffee!

Guess which one is me?? Yes the orange shirt/pink head band... definitely one of many races, working my way up the crowd to find the perfect starting point.

4.  Get to the race early - On the morning of the race, there is always a lot going on.  Finding parking, packet pick up, and getting through the people can spike your nerves even more.  60 minutes will give you time to relax, warm up, wait in line for the restroom, and be at the line early.  Find a spot in the middle of the pack.  This will ensure you don't go out to fast and you have plenty of people to try to catch!

5.  The warm-up - This part is essential.  Give yourself about a half hour.  Jog easily for about 15 minutes and then build-up for 5 more.  At the end, do 4 pick-ups at race pace or faster to get your legs moving.  Include some stretching after your run.  This will ensure your muscles are warm, joints lubricated, and the nerves are starting to be worked out.  Start to line up about 10 minutes before start time.

6.  Pace Yourself - Many first time racers tend to go out too fast, giving it their all in the first mile.  It is easy to do this with all of the hype around you, but focus on finding a comfortable pace for you.  Build your speed after the first mile and make sure you have enough for the finish.  Don't start your final kick until about 1/2 - 1/4 mile to the finish so that you don't fizzle out.  

Coming in to the finish line... "DO get after it!!"  "Power, Strength, Speed"

7.  Focus on your final goal - The finish line.  Stop comparing yourself to the other runners, remember that you put in the work for this day and you have one final goal in mind... crossing the finish line.  Keep your attitude positive, light-hearted, and upbeat.  And lastly, don't forget to breathe!  During training runs, practice taking deep breaths when you feel tense and use key words to get you back in check.  My running/racing mantra has always been "Power, Strength, Speed""... I say it to the beat of my stride and it gets me back in the game when I start to feel self doubt.

8.  If nothing else, do it for the high - The runner's/racer's high.  Yes, it does exist, and even more so on race day.  The finish line is one of the best feelings in the world.  Focus on how you feel crossing the finish line and use it to fuel your next goal.  Once you have done one, you will be hooked.  

Just remember who you are racing for... do it for you.  Relax, have fun, and give it your all... I mean we wouldn't be doing this if we didn't have some urge to compete (whether it's against others or yourself!)

Good luck!
Em

Intervals | Time to Sprint

Is your goal to burn fat?  Then you better make intervals a key part of your program.  I discussed the benefits of Tabatas earlier this week, but what if you are a runner?  Can any runner make intervals a part of their routine?  You bet!  Speed work and sprints are not only going to help you burn more fat, but they will also make you stronger in certain points of a race, especially when trying to cross the finish line with nothing left!

There is a certain magic to doing intervals that they have an ability to continue burning fat and calories event after you leave the gym.  Here's the real science, your body is not able to bring in enough Oxygen during periods of hard work and you start to accumulate a "debt" of oxygen that must be repaid post workout.  Your body must help you recover and bring you back to your normal.  This leaves your metabolism revved for hours after you leave the gym.  This is what we like to call excess post-exercise oxygen consumption or EPOC.  

Intervals should be made into a regular part of your routine for the best results.  You can always start with slower intervals with more rest to work.  As you improve, shorten the amount of rest you take or make the interval faster.  Ideally, interval training is best when you complete it a couple times a week.  Make sure to have at least one rest day in between.

On to the next point, how do they make you stronger/faster?  Intense intervals stimulate muscle building hormones, which help you to build lean mass.  You will also be developing your cardiovascular system at the same time.  This will increase your cardio ability and strengthen the heart.  Not only will you be able to push harder and harder the more you improve, but you will be able to recover faster and faster!

Here is a treadmill sprint workout for an intermediate to advanced athlete:

1 minute Sprint

90 second Recovery

1 minute Sprint at 3% incline

90 second Recovery

1 minute Sprint at 6% incline

90 second Recovery

1 minute Sprint at 9% incline

90 second Recovery

1 minute Sprint at 12% incline

2-3 minutes Complete Rest

Repeat three to six times depending on level of conditioning.  Recovery should be light walking while complete rest means to stop.  Do this by jumping your feet to the sideboards of the treadmill.

Be sure to include at least 5 minutes of warm-up and a good walking cool down with light stretching.  Post number of sets to comments.

Good Luck! Em

Treadmill Workout

Equipment: Treadmill & You (maybe a sweat towel)
Level: Intermediate
Time: 40 minutes

Time (minutes)	Speed	Incline
0-3	3.5 - 4.0  (light walk)	0
3-6	3.5 - 4.0  (incline walk)	10
6-9	5.0 - 7.0 (incline jog)	8
9-12	7.5 + (sprint)	0
12-15	3.5 - 4.0	0
15-18	3.5 - 4.0	10
18-21	5.0 - 7.0	8
21-24	7.5 +	0
24-27	3.5 - 4.0	0
27-30	3.5 - 4.0	10
30-33	5.0 - 7.0	8
33-36	7.5 +	0

*Speed and Incline can be adjusted as needed to make the intensity harder or easier.  This treadmill workout is aimed to burn fat and push your boundaries, so work hard.  Cool down for 5 minutes after followed by some light stretching.

Good Luck! oxox, Em