It's race week, so training is going to look a little different this week. Usually, the week of a race isn't that much different for 5-10k though, mostly just switching around what day runs go on. It's the longer races that you start worrying more about the taper. So instead of worrying about making sure I have fewer miles this week, I'm structuring this week's workouts more around making sure my legs don't feel tired or sore by race day.
Because our bodies recover easier from the shorter races/runs, tapering your mileage isn't a big deal, but we still want to make sure our legs and our minds, and the rest of our bodies are ready for race day. So when you think of the kinds of workouts that make you really sore, you want to make sure to either avoid those workouts all together for race week or plan them for early on in the week so that you'll feel better by race day.
For me this means that I do my strength training and speed workouts earlier in the week, I make my long run shorter and I get good rest days with as little standing/walking time as possible.
Monday evening was a normal easy run with my sister in law. These runs are great because they are all about taking it easy on the pace and making sure we are feeling good and loose and relaxed and it's great for stress relief and getting my mind ready for the rest of the week.
Today I'm switching things up a little with strength training by adding some intervals on the treadmill to the routine. If you want to be a faster runner, you have to do speed work. Speed work tends to make me a little sore, and I don't want to have tired or heavy legs on race day. So it was important to add this speed workout that isn't all working on getting the intervals done at the fastest pace I could hold. It was a mix of sprints and tempo intervals with good recovery in between.
And then keeping the strength training part of the workout just body weight. And finishing with some foam rolling. It's really important that we aren't tight on race day.
Another thing I'm doing to get ready for the race is reminding myself to have fun! I got to make a choice to run this race, I'm doing it because I want to. And I know I do much much better on races if I am having fun. So every time I start feeling nervous about the race, I think of how much fun it's going to be, I picture myself in the race doing and feeling well, and I smile. A big part of racing is mental and I want my mental game to be strong all week, and for the whole race.
What do you do to make sure you're ready on race day?
How do you make sure you're mental game is ready?