Last week we talked about what workouts to do in the final three weeks before the Statesman Capitol 10,0000, focusing on the “anaerobic threshold” run. Now with only two weeks to go, you’ll probably want to take a look at some other considerations.
- New shoes or not? With the excitement of race day approaching, it’s always fun to get equipment for your favorite hobby, and there’s nothing like new running shoe to give one a sense of a fresh new start. But is it wise to get a new pair this close to race day? The conventional wisdom tells us not to race in a brand-new pair of shoes, but with two weeks to go, you should be fine. However, there are a few things to consider when buying your new pair at Ready to Run. Number one, if you are happy with the current model you are running in, by all means, stick with it. Now is not the time to switch gears. But if you feel your current shoes are not serving you well, then ask one of Ready to Run’s knowledgeable staff members to assist you. They’ll assess your foot type, running regimen, and gait and will be able to offer several options for your needs.
- Should you do a last long run before the race? Yes, there is no reason to skip your long run the week before the race. But don’t go out trying to set a personal best on a tough course. If your normal long run is 12 miles, just go out and take it easy. Here’s a novel idea: don’t turn on your stopwatch for this one. That will get you off the hook, and you’ll naturally just amble along, getting in the miles—which is what you should be doing. Bonus: if the Statesman Capitol 10,000 is your first 10K, and you have never run that far, run at least five miles for your last long run. That will give you the confidence that you’ll be able to finish the 10K.
- How about hills—should I be running any over the next two weeks? I hear the Cap 10K is pretty hilly? Yes indeed, the Cap 10K course has some significant hills in the first half of the race (more on that next week). So, it certainly is a good idea to have some hill running experience heading into the race. There are two ways to approach hill running: one is to simply choose a hilly course to train on, and the other is to do hill repeats as a specific workout. IF hill repeats are not part of your regular training, now is not a good time to suddenly incorporate them. A better solution would be to map out a fairly hilly course near your home and run that a few times over the next two weeks. Try to main an even pace as you head into the hill sections of your workout, and run “through” the hills. That means not slowing down as you crest the hill, but continuing to run on at a good pace as you naturally recover.
- Should I change your diet in the last few weeks in an effort to drop a few pounds? Not recommended. However, there are certain things you should NOT do. Stay away from processed carbohydrates like soft drinks, pastries, candy and deserts, and instead get your carbs from natural sources such as fruit, sweet potatoes, and whole grains.
Next week we’ll look at how to set yourself up for a great race, and how to run the course. Upcoming races: Sunday, April 9- Austin 10/20 10 Miler, 8:00 a.m. at the Domain (This is the last Austin 10/20!); Sunday, April 23 at 8:00 a.m. Ann Richards Congress Avenue Bridge Statesman Capitol 10,000