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| Newbie wonderin about rest days before 10K (Read 255 times) |
| view log Non ducor, duco |
posted: 2/28/2008 at 2:56 PM |
I am a newbie here. I have been running for 4 months 20- 24 miles a week although I just found this training log. Some other newbie runners friends are running the same race this Saturday.They are taking today and tomorrow completely off. This seems a bit too much to me as it is only a 10K.
I went from running 4 days a week to 6 and I find that I am not stiff after a day off. I was thinking of doing an easy 3 or 4 for the next two days. Is that too much? |
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posted: 2/28/2008 at 4:02 PM |
Looks like we run similar mileage and you might be a bit faster than me, so here's my take FWIW. I tend to do better if I run a couple miles 2 days before the race and rest the day before.
Even though for a 10K, taper is not necessary, fresh legs will help a bit. When you are running 5-6 days a week there is always some background fatigue and the light faster running 2 days before and taking the day off seems to make me feel a bit faster on race day.
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| view log Blaine Moore |
posted: 2/28/2008 at 4:07 PM |
I answered a similar question a couple years ago over at RTW: Do you taper for a 10?
Basically, my philosophy is to never take a day completely off right on the day before a goal race. I might only run a few very easy miles, but I need to stretch my legs out and "practice" that day before. If anything, I am more likely to take the day off 2 days before an event (which is normally my travel day for anything far away.)
In your shoes, I'd run an easy 3 to 4 today and an easy 2 to 3 tomorrow and call it good.
Good luck, hope that the race is fun and fast for you. |
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| view log Playmaker / nemesis |
posted: 2/28/2008 at 4:10 PM
modified: 2/28/2008 at 4:11 PM |
I think for a 10k, there's probably no need to taper mileage at all for a 10k or take days off. Just run real easy.
My personal experience is similar to Blaine's. I have found (and otherwise read) that if you are gonna do a rest day prior to a race( on Saturday), take it on Thursday. Then run real easy 3~4 miles on Friday. I have always found myself to be flat the day after a rest day, and more so after 2 days off. Running easy the day before will keep you loose. Oddly enough, this principle even held in HS when I ran track. I had better meets when I ran all three of my events (4x800, mile, 2-mile), then when I skipped one to save energy for another.
In a similar vein, if you plan to take a day off to recover from the race, make it be Monday. Do a few easy miles on Sunday. This will keep you loose and hasten recovery. |
20th Century: 800m: 2:04 |1600m: 4:37 |3200m: 10:06 |5k: 16:23 |10k: 35:38 |15k: 54:20 |25k: 1:35:59
21st Century: 5k: 19:42 |10k: 43:00
What are you doing? |
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| view log Bif! Bam! Pow! |
posted: 2/28/2008 at 4:14 PM |
Same ...I do best if the day before the race I run a real easy 2-3 miles. Usually I will run about 2 miles and then run about 3 VERY short gentle pickups. Like 10-20 steps and back to easy. Not sprints, just a little faster. Helps shake my kinks out.
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Beware the Pink Boxing Gloves of DOOM!
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2008 Goals New PR's in 5K 10K HM, M
Faster than a speeding toddler..... |
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| view log Non ducor, duco |
posted: 2/28/2008 at 7:19 PM |
| Thanks all! Im so happy to get to stretch the legs today and RUN! |
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| view log |
posted: 2/29/2008 at 9:11 PM |
| I am definitely in the take a day off two days before a race category. Then on the day before a 3 to 4 mile run at a comfortable pace with a few pickups. I always feel looser that way, and if I have a good run it boosts the confidence going into the race. |
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