I hope you had a good final long run this past weekend. For the rest of the week you should do moderate total body workouts until Thursday and one last relaxed run on Friday. No more than 3 miles. If you want to do a light run on Saturday that is fine to but that is just to stay loose. None of your workouts this week are going to impact your overall fitness or time enough to make a big difference on Sunday. You really just want to continue to feel “ready”. That means well-stretched and active.
Things to remember for Sunday.
- Eat something small in the morning. A piece of fruit, energy bar like a Clif Bar, or a small portion of yogurt/granola. It should be something you eat before other runs. Rule #1 – you don’t want to try something new on race day!!
- The weather looks good for Sunday. High of 68 but you’ll be done before that kicks in. Better to underdress. You’ll warm up soon enough. If you go long sleeves make sure it is breathable and comfortable.
- Arrive early. Packet pick-up should be the day before so you’ll have all your stuff. But you want to get there early enough to find parking, your corral and get warmed up. There is a suggested warm-up below. Also, the porta-potty lines are LONG so you want to make sure you save about 20 minutes to stand in line if you need to go before the race.
- 30,000 people is a lot. You will be moving slowly the first mile and a half through no fault of your own. If you are really focused on your goal time then try to start at the beginning of your corral or in the corral before your assigned one. That way you “should” be with people who are faster than you and they won’t hold you up. If you start too far back you’ll have a frustrating beginning.
- There are digital timers at every mile marker. Remember to note the time as you go under the start line (if you start in a middle corral it could be 15 minutes before you get under it). Subtract that time from the time on the digital display to know how you are doing.
- Run toward the center of the road. Running on the side of the road for long distances can cause your knees and ankles to hurt because of the slant in the road.
- After you settle in to your rhythm and your goal pace, find 4 or 5 people up ahead who are at that pace and either match them or if you’re feeling spunky try to catch them gradually. Every mile maker find a new group of 5 people up ahead to follow. If you pick the wrong person and they are not going fast enough just pass them by and find someone else up ahead.
- Don’t wait to eat and drink. Get water within the first two miles and continue throughout the race. It is hard to over hydrate with the little cups they give you but it is easy to under hydrate and then you can’t catch up. I don’t drink well while running so I step to the side, drink and then start up again. It only takes 5 seconds to do that.
- When you enter the Navy Yard you’re not done. There is still a quarter to a half mile to go. It’s easy to get the feeling that you are finished but resist the urge to coast.
- Enjoy the atmosphere. There will be people lining the streets, bands playing, the mayor will be out near city hall. Take it all in. This is the funnest 10 miles you’ll ever run!!
I hope you have a great run! I’m excited for you! Let all of your energy out. Broad Street always feels easier than any other distance run. I’m going to be in
Warm-up
I suggest a full body warm-up prior to the race. You should get your heart rate elevated a little and open up your lungs before your first stride. Go through this once when you get there and then a couple more times as the race approaches.
10 arm circles forward and back
10 torso rotations with your arms out to the side
20 body weight squats
25 jumping jacks
20 high knees
20 pushups (yes, you’ll be the only one doing pushups to warm up but we need to get your heart rate up, your upper body moving and your core muscles activating)
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
