Competitive Jerks Racing and Training - 2023 (Read 574 times)

Andy There's already good advice on the taper. I'll just add by saying that my routine for A races is often to take the day off 2 days before, and do an easy run with strides the day before. I think tapering is one of those things that takes trial and error to figure out what works best for you. Some do longer, more gradual tapers of a week or so, and some do "sharp" tapers where the mileage comes way down for 2-3 days leading up to the race.

 

dw/Commander Now it looks like on and off rain is a possibility, and high humidity obviously. The good news is there will probably be cloud cover the whole time, and the wind doesn't look too bad. I'm actually contemplating the idea of running shirtless if I'm allowed to put my bib on my shorts. Has anyone tried this? I feel like a wet tank will just weigh me down if it's going to rain.

I actually haven't raced a 10k in 2 years so I am actually in between serious tapers for Half and Full or for a 5k which is basically just no hard running the day before. I do what you are mentioning of no running 2 days before, mostly just to limit myself, and an easy run the day before with some short strides.

I can't stand running with my shirt off, mostly because I end up with chafing under my arms but that would be the same in a tank anyway. Many guys around my area run shirtless during summer races, some guys who should only be shirtless at the beach.

Andy There's already good advice on the taper. I'll just add by saying that my routine for A races is often to take the day off 2 days before, and do an easy run with strides the day before. I think tapering is one of those things that takes trial and error to figure out what works best for you. Some do longer, more gradual tapers of a week or so, and some do "sharp" tapers where the mileage comes way down for 2-3 days leading up to the race.

 

dw/Commander Now it looks like on and off rain is a possibility, and high humidity obviously. The good news is there will probably be cloud cover the whole time, and the wind doesn't look too bad. I'm actually contemplating the idea of running shirtless if I'm allowed to put my bib on my shorts. Has anyone tried this? I feel like a wet tank will just weigh me down if it's going to rain.

chiming in to say ditto Mmerkle, Andy. 

Also, coming from south Florida, I can attest to the fact that it's totally fine to put the bib on the shorts. There are as many people wearing shirts as not in our races. As long as your timing chip crosses that finish line, you're fine. The wind may make it flap up (if you only use two pins) and you may not get your photos sorted, but that's not really your priority, I'd say. I will add that a quick dry tank would be my preference, just because 26.2 miles is a long time to be exposed and it shouldn't gain too much weight in rain and/or sweat.

Also, don't forget the anti-chafing cream/stick like body glide. Under the arms, but also, just like, everywhere.

MMerkle - Have a great race!

Andy - Pretty much the same taper you would have for a marathon, a half, or a 5k, or even a 1500m race.
The purpose of taper is to arrive with the perfect level of muscle tension and rest on race day.
If you taper too little you will arrive flat and not be able to perform at your best cause you're too tired.
If you taper too much you will lose a bit of muscle tension which will haunt you especially towards the end of the race.
Usually you will have lower training volume on the week of the race, and the week prior to that.
And usually you will do your last full/strong workout 8 to 10 days before the race.
Week of the race besides a slightly lower volume, you will likely have a shorter workout on Wed/Thu.
Like if you usually do 12x400 you could do 5x400.
Or if your last hard workout was 10 miles at marathon pace, maybe you will do 2 x 2 miles at marathon pace.
The main thing is to arrive fully rested and bouncy on race day.
The day before the race as you walk around you will feel a very hard itch to leap and run, if you feel that, then you're definitely tapered correctly.
Also week of the race you will have the temptation to run your easy runs faster than usual. Resist that temptation.
These are the signs of a good taper.
I say all that cause you mentioned that 10k is your A race.
Do note the vast majority of people in this board do not care much about the 10k distance and just train through them, using them as hard workouts.
That is good to keep momentum while training for something else, but I don't think that's optimal for a 10k race.

Keen - HUGE numbers!

Mikkey - No wonder you're so fast. If you ever did MMA you'd have to fight as an Atomweight (48kg)

Yall - I didn't know it, but there's a TV series about the Ingegrigtsens, you can watch it on Youtube (Team Ingebrigtsen Full Series (English Subtitles) - YouTube). I know JoshWolf will enjoy seeing as Jakob is his favorite runner 😂

me - I'm very tired. Is there ever a time when training for a marathon when you're not so wrecked ? I'm eating mostly clean, lots of protein, 9 hours of sleep every night, taking my Vitamin D every day. Granted the last couple of weeks have been even harder due to all the traveling, jet lag etc.

I’m thinking of running topless at CIM if I can get a 6 pack by December.

You can buy many of them in Sacramento. I suggest Coors Light, however other more "craft" options are available...except for maybe Anchor Steam.

RP You're back! I was wondering where you've been. Thanks for the good race day wishes, and thanks to everyone else as well. I will certainly be using lots of body glide as always. (As I mentioned on Strava) I'm in a weird head space as of now, so I'm hoping that changes nearing race time. I just don't feel too enthused. I have some non-running things on my mind as well.

I hear the beer selection in much of California is garbage. It's a state full of wine snobs. That's just what I've heard, I'm sure that doesn't apply to the whole State... or does it lol.

Commander That August mileage is ridiculous and amazing lol. I'm getting very excited to see how this 100 goes.

Flavio The traveling could have something to do with it for sure. How has the weather been in your area? Have you had any down weeks lately? I'm not sure it's ideal to feel wrecked all of the time when training for a marathon (or for anything). There are spans of 2-3 days where I feel pretty beat, but then I bounce back. If it's ongoing, you might need a few down days or a down week? I'm curious what others have to say though. I'm still learning about marathon racing and training.

Mmerkle - yeah these last couple of weeks have been especially hard due to the traveling.

I suppose I should get out from underwater by next week.

Come to think about it another thing that isn't helping is that because we're now going to a local gym, and we need to get back the classes we missed due to vacation, meaning we had to up front to 3 strength training sessions per week.

I guess I'm gonna have to ask the coach to add a bit of stretching and mobility to the classes so the overall volume is a bit lower.

This weekend I have a 2h40 long run, that's going to be interesting.

I'm planning to take my hidration vest and a couple of energy gels.

 

You can buy many of them in Sacramento. I suggest Coors Light, however other more "craft" options are available...except for maybe Anchor Steam.

Only Bud light for me. 👍