It’s time for the Philly Crew to shine. You’ve done all of the training, now just make it happen on race day. Here are some tips for the week:
1-Don’t overdo it and don’t under do it. Just follow the plan. You should feel a little raggedy at the end of the week from not running very much. That’s a good thing. You should feel a little rough the first couple of miles. That’s good. That’s a sign that you’re fit. It takes a little while to get to feeling good.
2-Only worry about the things you can control-Your running this week and your hydration and diet. Don’t worry about the weather or other people. Just be ready to do your thing.
3-Decide your race plan and stick with it. Don’t be impulsive on race day until the last 1/4 of the race. Don’t spend the week worrying about your race plan. Decide early then don’t think about it until the end of the week.
4-Decide your hydration/nutrition plan early and stick with it. Plan for having the right amount of gels with you. Don’t count on the race to take care of you.
5-Come up with a good dress plan and lay it out the night before. Put your number on your singlet the night before.
6-Have a good travel to the race plan. The beauty of Philly is that it’s easy to get to. Plan to get there early enough to not have to worry about traffic.
7-Have fun. It’s fun being fit and being able to show off your fitness level.
Here is the week’s workouts:
5k/10k-Tuesday-800, 300 x 4 w/200 jr after the 800 and a 300 jr after the 300. 800 at 5k pace and 300 at 2 mile pace(or run the 3200 at Henderson on Wednesday evening). Friday-3 x 3 x 400 w/200 jr, 600 jr between sets. at mile + 3 seconds pace.
1/2 marathoners-Monday-4-5, Tuesday-4 x 800 at 1/2 marathon pace with a 200jr. Wednesday-4-5, Thursday-off. Friday-3 mile shakeout.
Marathoners-Monday-6-7, Tuesday-3 x 1600 at MP +5, MP, MP-5 w/100jr. Wednesday-off, Thursday-5-6, Friday-Off, Saturday-easy 3.
See you on Tuesday.