Sleeve wrote:
Signed up for the run yesterday. Forced my friends into sponsorship which resulted in over £10 already
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Hey sleeve,
not sure if i'm a little late here about your race, but I thought i might be able to offer some tips on "race" runs. I run for my school's team in the 5k at around 19:30, so I'm pretty familiar with the distance and time you're trying to clock. i have to warn you, the mile split you're aiming for (by my guesstimation) is around 6:55, which is actually a pretty fast clip. anything below 7 is normally the mark of an accomplished runner, so be prepared to work hard for this race.
if you're gunning for a time, races turn into a completely different beast:
pacing: the 5k (or in your case, 4.5k) is a "sprint distance," it's really a short distance in the entire scheme of cross-country. unlike a longer race, such as a 10 or 15k, you don't really need to worry about burning yourself out in the first-half, because you're done before you know it. this means it's normally better to "go like hell" in your first 4.5k, instead of conserving yourself for the later parts of the race.
this is different from the advice i'd give you if this was your very first race, but since you're apparently comfortable with the distance, i'm assuming you can push yourself without injury.
pain: prepare to hurt. if you're aiming for a time, you should be asking yourself by the first 400 meters "what the hell have I done? I want to quit." the 5k distance is so short that you should never be comfortable. as miserable as it sounds, you've really got to exceed your comfort zone at this type of distance. at worst, you're doing a "fast float," where you're moving at 120% of your training pace. ideally, you want to be at 150% the entire time. really, really, let yourself go. everything you have, wreck it on the course.
mental: the 5k, above all, is a mental race. it's so short that you will be shocked when you see the line. the best thing for a 5k is to just go. really. go. let your legs fly on the downhills and sprint up the hills. every time you see a runner, treat it as a personal challenge. pass them. every time you're tired, ask yourself if you can go for another 15 minutes. that's all you need. that's it. you can. never, ever, slow down in a 5k. it's too short to allow any slacking.
training: hopefully, you have a bit of time to get some speedwork in before the race. the 5k places less emphasis on conditioning as opposed to raw speed; because you only need to run a short distance. the best thing to do is timed mile splits on a track (four times around). it should take you no more than 6:30 to complete one full set, and you should be able to complete four with rest in between. the mental process you're going through as you run on the track will be identical to that of the race--keep your time, goal, and motivation in mind.
preparation: besides good training, the 5k is like any other race in prep: pasta the night before, hydration 24 hours before hand, banana 2 hours beforehand, solid meal 4 hours before hand. avoid sugared drinks; if you're feeling tired before the race mix a ratio of 1:3 gatorade to water, and drink that.
above all; the 5k is yours. it's a distance accessible to everyone. elongate your stride, roll your downhills, and push through your uphills, and the haircut's as good as yours dude.
best,
semisoftcheese
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