Spring race season is in full swing. On any given weekend there are numerous races in which you can compete, from 5ks to ultramarathons. The question is should you run a race before the main event at Cap City? I believe that tune up races before a goal race are incredibly valuable. They can be used for many reasons, not the least of which is to simply go through the exercise of race morning in an event in which you don’t have much emotional investment. If you choose to run or walk in a tune up race, determine your goal for that day and stick to it. It can be very easy to go too hard and leave it all out there in that early race, leaving nothing left in the tank come April 30. Determine your goal for the tune up race and be disciplined enough to stick to your plan.
An early race, about 4-6 weeks before your goal event can be successfully used as a race predictor for your goal race (half or quarter marathon). You’d want to run a shorter distance than your goal. For Cap City half marathoners use a 10k or 15k tune up race. For quarter marathoners, run a lead up 5k or 4 miler. There are many race prediction calculators out there that allow you to put in your race time at one distance and then predict your time/pace at a different distance. They all make assumptions of some kind, but I find that a race within the last 6 weeks (but no closer than 2 weeks before) gives the best prediction because you are in good shape and ready to race. I have my own tables and estimates, so if you want a personal prediction feel free to email me. Note that your pace for your goal race will be slower than the shorter tune up race.
Maybe you don’t want to race or run hard in an early event but would like to get a feel for how you will perform on April 30. In those situations, I like to use the tune up race as a pace specific workout. Half marathoners would run a 10k or 15k with the first few miles at your easy run pace. With 3 or 4 miles to go, gradually pick up the pace to your planned half marathon pace. Quarter marathoners should pick a 5k or 4miler. Run the first mile easy then pick it up the last 2-3 miles for your planned quarter marathon pace. Feel how your body responds to that pace. Is it comfortable? It should be for 3 or 4 miles (or 2-3) at this point. If not, think about reevaluating your pace goal for your goal. Are you trying to run something that is faster than your current fitness level? If it feels good, remember that feeling. Use the finish line of this first race to prepare you for your goal race finish line feeling strong.
Practice Race Day
Even if Cap City was scheduled to be your first ever race, a tune up race is a good idea. You will simply go out and run the miles that are on the schedule for the weekend at your NORMAL easy long run pace. The only difference is that you will be doing it in a race setting. There’s no better way to get over the race jitters by having gone through everything already in an early race. You’ll practice your morning routine, warmup, and timing of the trip to the porta potty. Additionally, it’ll give you a chance to practice running in a group and drinking/eating on the run. Practice how you will go through aid stations. Are you planning on running through them and drinking while running, or slowing to a walk to get your drink. Drinking on the run takes practice and better to learn how NOT to get Gatorade up your nose now, then on Cap City day!
Schedule The Miles – How to fit a tune up race into the training plan
Good news! The Scioto Miles Training Series was developed specifically to get athletes ready for Cap City. It features a 5k loop course and runners can choose to run 5k, 10k, or 15k. If you are following the Cap City online training schedules here’s how to adjust:
Beginner half marathoners – take Saturday off or very easy 2 miles, run the 10k on Sunday, take Monday and Tue off (no running), and then pick back up with the schedule on Wednesday as written.
Intermediate half marathoners – run very easy 2 miles on Saturday, run the 10k or 15k on Sunday, take Monday and Tue off (no running), and then pick back up with the schedule on Wednesday as written.
Quarter marathoners – take Saturday off or very easy 2 miles, run the 5k on Sunday, take Monday and Tue off (no running), and then pick back up with the schedule on Wed as written.
As we draw ever closer to race day, the nerves and questions may start to crop up. That’s what we are here for, so feel free to email me or join our Twitter chat tomorrow at noon EDT using #CapCityHalf. I cannot wait for race week to meet all of you and celebrate YOU at the finish line.
Aimee – email@example.com
Training. We are training our bodies by stressing them a little bit more each week, then resting to let the body adapt to that work. Then repeat. We train our minds to handle the rigors of more miles and to get out of bed to get in our last snowy run of the season, because we need to be strong minded to reach our goal. We’ve also trained our spouses, children, and coworkers to get used to seeing us head out the door in running clothes or show up to a meeting with a recovery drink instead of coffee. All of this work IS training, but we are also practicing. Basketball teams practice inbound plays, soccer teams “set plays,” track relays handoffs over and over again until the simple action becomes part of their muscle memory, almost as unconscious as breathing (almost).
We don’t often call it practice, but that’s what it is. Running events can be overwhelming. Not only do we have to cover a long distance by our own power, but we have nutrition, hydration, clothing choices, parking, figuring out how to drink while running and not wear orange Gatorade down your shirt to think about. Runners worry about EVERYTHING. There’s even a name for checking the weather on race day, weather stalking, and it starts 10 days out from race day! It’s easy to say don’t worry about it, but nearly impossible to take that advice. So, let’s take control of that which we can: pre-run routine, hydration, nutrition (both before and during), proper drinking while running and let go of what we cannot. PRACTICE all of it before race day. Start now.
I’ve covered what to eat and what to wear many times. You can read those here. The bottom line is that the old running coach mantra on race day is true, you should do nothing new on race day. The only way for it to feel normal is to practice it. Set out your clothes the night before a long run, eat the same breakfast, and yes even try the same pre-run dinner the night before. We have 7 weeks left, so if you make a mistake and your tummy dislikes broccoli and chicken with whole wheat pasta, you can try something else next week. Do it until it becomes a habit, just part of your run.
This weekend will be a terrific opportunity to pull out the shorts and singlet to practice your race outfit. With weather in the 60s and 70s, this is our first opportunity to run in conditions close to that on race day. Eat your planned pre-race dinner on Friday, get in your chosen breakfast on Saturday, carry (and use) your gels or blocks or favorite fuel, and enjoy every mile. Look around and smile! While you are at it, practice your finish line pose. If you see a bunch of runners with their arms in the air or flexing at the end of the run, you’ll know you are among fellow Cap City athletes!
We are in week 8 of our 17 week training program toward the Cap City half and quarter marathons. The miles are beginning to climb, but the weather is starting to behave as well. This past weekend in Columbus was a breath of fresh air, warm fresh air. I hope you enjoyed every bit of it.
Now is a good time to evaluate how your training is progressing. How do you feel? Are you tired, but not wiped out? Are you sleeping enough and well? How is your nutrition? Running and walking is not always about everything going well all the time. Often it is about evaluating something that might be a little bit off and adjusting. This is a lifestyle and not really about this 17 weeks. We want to be fit and healthy for the rest of our lives, so really think about how your training is going. Are you seeing progress?
If everything is going well, good for you! Keep it up. If not, think about what you want to try next. Maybe that means getting a few more fruits and veggies in your diet or hydrating better before or during a workout. Maybe it means paying attention to your sleep quality and setting a bedtime that is 30 minutes earlier than normal. Maybe you can’t pin down what to do. That’s ok too. Just going through the exercise of thinking about your training is good mental work. Being aware of how you feel and thinking about why helps us tune into our bodies more and more each time. You might not know right now how sleep, water, or exercise makes you feel. BUT the fact that you are thinking about it is the first step to making that connection. Coaches talk about mental training all the time and often we think that means visualizing your race or goals or hard workouts. That’s true and incredibly powerful. However, I believe that learning to understand how the choices we make throughout the day make us feel mentally, physically, and emotionally can be just as insightful. Being an endurance athlete means taking the leap from going through the motions of doing the work to understanding how our bodies and minds adapt to that work. How it makes us feel and learning what we could do to feel better is as important as the work itself.
If you are feeling a bit overwhelmed with all that lies before you, you are not alone! Fitting training in with an already packed schedule is normal. We don’t often talk about it, but it is hard. Try and take it one week, or even one workout at a time. If you find yourself needing to skip a workout or two, that’s ok. If it becomes a habit, that’s when you have to reevaluate your goals. Life is busy and yes we need to make time for ourselves, but when it becomes more of a chore to train than a blessing step back a little. Take an extra day off for yourself or your family and then get back at it.
Listen to what your body is trying to tell you. If it is happy and enjoying the training, soak that in. Remember what you’ve been doing and keep going. If something is off, really pay attention. You know yourself best and if you think something is not right, stop and evaluate. Don’t simply push through because the schedule says to run. Take the time and make sure you are healthy, so that on race day your body feels its best. Best thing I’ve ever heard a coach say is “You cannot win if you don’t finish, cannot finish if you don’t start” so make sure you really take heed of what your body is telling you.
Running the hills of Grandview last night, I couldn’t help but think of the rhythm of our training season. At times you can see the city skyline, but of course it disappears at the bottom, only to reappear at the top. The rhythm of running hills is soothing. The push and increased heart rate up, the speed and ease on the way down are exhausting and exhilarating. Similarly, so is the training cycle. There is a definite rhythm to training. Many call it structure and that is of course accurate, but structure is set up by the science of training. Rhythm speaks to the feel.
If you are following my schedules on CapitalCityHalfMarathon.com you are all too familiar with the structure: Saturday long runs, Sunday active recovery/rest, Monday moderately long run, Tues off, Wed medium run or speedwork (intermediate group), Thurs short easy, Fri off, then repeat. It may seem random, but it is all specific and for a reason. The goal is to stress your body in specific ways on certain days, then recover from that stress. Then we do it again, again, again. We get stronger throughout the season. There is science, experience, and a lot of obsessing about just how much we can ask of ourselves in training without asking too much or too little. Goal is to get everyone to the starting line AND the finish line healthy, always.
A wonderful side effect of all that structure is the rhythm. Our bodies and minds crave routine. Have you ever noticed that as much as we anticipate a vacation and need the break, we often look forward to getting back to our schedule? I have no data or research papers to quote. I was originally trained as a chemist; in the sciences we need data and analysis to back up statements. I have become an engineer and again we need data, analysis, statistics. However, the longer one does something the more tuned in we become to our intuition. Call it experience or whatever, my boss calls it engineering intuition. I think that’s what is going on here. The rhythm of training, sore muscles, recovery, training, etc. becomes part of our lives. We need it or crave it just like that morning cup of coffee. Could we do without it? Absolutely, but we might feel “off” throughout the day. I don’t have research to point to, but in my gut I know it is true. What was once hard like speedwork on Wed evening and then having to get up and run a 30 minute recovery run, has simply become routine. We feel better because we do it.
We are coming into the last month of training. We are used to the rhythm and we are good at it now. This what my friend and head coach of CERC, Teri calls “The Monster Month.” It is indeed the month where our mileage peaks, both on the long runs and throughout the week. It should not be scary because you have done the work leading up to it. Each week is only slightly longer than the previous weeks. However, it should not be taken lightly. Respect the mileage and what you are asking of your body. Fuel it with proper nutrition and hydrate appropriately. Sleep. Rest on your rest days, now is not the time to take up a new sport. You can do that in late May! Feel the rhythm and enjoy it. We will shake it up again a little bit two weeks before your race, when we begin the taper phase. I’ll cover that later; the routine will be the same but the amount of running will be dramatically reduced.
Enjoy your last few weeks of training. Now is the time where the fitness gains start becoming apparent. Weekday runs are more enjoyable AND the thermometer reads above freezing! I cannot wait to celebrate with you all on May 3rd!