The Plan for Race Week

This should be a Manic Monday training recap post, but here’s the thing:  I only ran once last week (which I already covered on Friday), and didn’t do any other training.  First, I was sick.  And then I went out too hard on Thursday after not running for a week and a half and tweaked my hip.  And then, I started my push-up challenge and messed up something in my neck and left shoulder, so I was basically a mess.  I spent the weekend doing nothing but baking cookies, drinking beer, and playing video games while eating the aforementioned cookies.  Not exactly a high-powered training week.  The good news is, after taking a few days off, I feel 100% better.

But now, shit’s getting serious, because come hell or high water, I’m running 13.1 miles on Sunday morning.  At least, I think I am.  I haven’t gotten ANY communications from the race directors yet…  I was willing to give them a second chance after being less-than-impressed by the 5k they put on, but now I think this is just par for the course for this race company, and I may not race with them again…  Aaaaanywho…

I really need to focus up this week.  Eat right.  Hydrate.  Stalk the weather.  Do some short, easy runs.  Come up with a fueling strategy.  So without further ado, here’s the plan for this week.

Monday:

  • Drink at least 60 oz of water
  • Run 2 easy miles at lunch (no faster than 10 min/mile)
  • When at friends’ house for dinner, stick to one beer or glass of wine
  • Stretch and foam roll for 15 minutes
  • Re-start push-up challenge (3 push-ups)

Tuesday:

  • Drink at least 60 oz of water
  • Run 2 easy miles at lunch (no faster than 10 min/mile)
  • Cook a nutritious dinner
  • Stretch and foam roll for 15 minutes
  • 4 push-ups

Wednesday:

  • Drink at least 60 oz of water
  • Run 2 easy miles at lunch (no faster than 10 min/mile)
  • Finalize race day outfit and fueling plan
  • Take it easy while out to dinner with friends–limit 1 margarita, make reasonably nutritious food choices
  • Stretch and foam roll for 15 minutes
  • 5 push-ups

Thursday:

  • Drink at least 60 oz of water
  • Run 2 easy miles at lunch (no faster than 10 min/mile)
  • Hit up Goodwill for Halloween costume pieces
  • Stretch and foam roll for 15 minutes
  • Push-up rest day

Friday:

  • Drink at least 60 oz of water
  • Take it easy at work Halloween party–limit sugar intake
  • Packet pick up at local Fleet Feet (maybe pick up some treats/look at new shoes?)
  • Take it easy at “Boos and Booze” Halloween party–limit 3 drinks, go to bed before midnight
  • 5 push-ups

Saturday:

  • Drink at least 80 oz of water
  • Eat a big, balanced breakfast/brunch
  • Relax as much as possible, but also help clean the shop and house in preparation for wedding stuff
  • Eat a carbalicious dinner
  • Lay out flat Rae and supplies
  • Bed by 9pm

Sunday:

  • Wake up at 6 am
  • Drink a glass of Nuun and eat bagel with nut butter, banana and coffee
  • Double and triple check supplies
  • Leave the house by 7:30 am to get to race start by 8:30 am at the latest
  • Park, warm up, eat a Gu 15 min before start
  • RUN RUN RUN!
  • Eat post-race burrito and wear medal all day

I realize that there’s quite a bit of running involved in this week’s schedule, but here’s why:  a) I doubt I’ll actually run all four of those days; I just want to put it on the schedule so I can get at least a few miles in, and b) I won’t have any time to get to the gym this week, so running’s all I’ve got, workout-wise.

For fueling on Sunday, I think I’m going to try taking Gu more often–every 3 miles instead of every 4, because I get sooooo tired and draggy at the end of long runs, and I really think I’m not getting enough calories.  I also plan to wear my Fitletic hydration belt, with one bottle filled with plain water and one filled with Nuun.

How do you prep for a big race?

Anyone else racing this weekend?

Race Prep?

On Saturday night, I will be running my first race since November 2012.  It’s only a 5k (it’s absolutely insane to me that I can say “only” when talking about 3.1 miles), so I’m not really doing any race prep, per se.  I’m staying hydrated (which I normally do), trying to get plenty of sleep (which I normally do), and eating normally.  I’ll run my scheduled 4 miles tonight at a normal pace and then that will be it until the race.

I had said previously that I didn’t have any goals going into this race, but I guess that’s no longer true.  I’d like to PR (last official 5k time was 31:31).  I’d also REALLY like to get under 30 minutes.  I’m trying to remember, however, that my ultimate goal is to complete a half marathon.  If I go in guns blazing for a 5k, I could potentially injure myself and throw off my training.  So really, the idea is to run at my normal short run pace and have fun.

dwightIn other news, I did an upper body session with my buddy Andrew last night.  He’s my friend, Aimee’s husband, he’s a PE teacher, and he’s a BEAST!  They have a bunch of workout equipment in their basement and they live about a 10 minute drive away, so it was more convenient than going to the gym.  The session lasted over an hour, which is unusual for me anyway, but it was also absolutely the most intense weight lifting session I’ve ever done–I got my butt kicked!  While I’m really sore at the moment, I loved it.  Andrew is very knowledgeable, and super positive, so he’s a great workout partner.  Of course, I can’t lift my arms above my head at the moment, but that will pass!  I’m excited to hopefully keep up these lifting sessions.  Andrew kept saying, “Just wait till leg day…” *gulp*

Do you incorporate strength training?  Do you lift alone, or with a partner?