Day 36, 6 Workouts To Go
Warmup… Workout… Cooldown. Rest completely. Of course, you can stretch while resting, and a leisurely walk of one or two miles may be your idea of loosening up while recuperating. If so, good for you!
Day 37, 5 Workouts To Go
Warmup: Walk for six minutes; jog for four to six minutes more. Stretch, working loose whatever areas may feel stiff from yesterday’s long run.
Workout: At a very easy pace, simply stride through two miles and settle for a comfortable workout.
Cooldown: Walk for about six minutes and stretch.
Day 38, 4 Workouts To Go
Warmup… Workout… Cooldown. REST. With less than a handful of workouts left until race day, there is no magic exercise that you can do to dramatically improve your conditioning or race potential. However, by overworking or straining, you can defeat yourself to the degree that July 4th will be no faster than a walk. And not a cakewalk at that.
Make sure you rest. The most strenuous activity to undertake should be a leisurely walk in the park unless you have to mow the lawn, paint the porch steps, or get your pool ready for your dunk after the race.
Day 39, 3 Workouts To Go
Warmup: Walk and jog for about eight minutes and then stretch. Loosen up well. This will be your longest run until racetime.
Workout: Plan on jogging between 3 ½ and 4 miles. Remember you are only jogging. Don’t even attempt to carry race pace and resist all temptation to throw in any sprints, no matter how good or how strong you feel. Try to feel better when you finish than you felt when you started. That means go easy and have fun.
Cooldown: Just repeat your warmup; Walk eight minutes and stretch.
Day 40, 2 Workouts To Go
Warmup: Walk and jog for 10 minutes; stretch your calves and hamstrings well.
Workout: Like your last workout, keep the pace at a very easy jog and move between two and three miles before calling it quits. Stick with talk-test pace, nothing faster.
Cooldown: Walk for eight minutes and stretch easily.
Day 41, 1 Workout To Go
Warmup: Walk and jog for eight minutes, then stretch well and carefully. Don’t try any new twists.
Workout: This is your last pre-race run. Be cautious. The most you will do is three miles. Try to run at the pace you know you will do Sunday; carry that pace for 1 to 1 ½ miles before easing off to a slow jog. Pace, don’t race! Don’t leave your race on the practice field. Cooldown: Walk until you feel as good as new and ready to race. Then stretch and go home.
Day 42, RACE DAY
Last minute preparations the night before:
- Pack your bag: Lay out your running uniform for the race. Select your socks, shirt, shorts, shoes and warmup suit.
- If you have already picked up your race packet, pin your bib number to your shirt. Be careful not to put a pin through the tear off portion. Officials will take that off to record your performance.
- If you use them, lay out Band-aids, and skin cream or lotions, sun block, etc. Have them out and ready to use in the morning.
- Read your runner’s instruction booklet carefully. It’s packed with everything you need to know from check-in to finish. There are even hints on parking, the course, and water stops and how to enjoy yourself after the race.
- With regard to food and fluids, eat a light meal early in the evening and start drinking a little extra water every few hours.
- Relax with your regular pastime activities and go to bed at your normal time.
On Race Day Morning:
- On awakening, take some water – 4 to 6 ounces.
- If you absolutely must eat breakfast, make sure it’s a light one.
- Port-a-pots are usually on site, but why wait to the last minute.
- Get to the course early. Park away from the race route; do your usual warmup routine.
- At race time, go to the area set up for your particular pace. Mingle with your co-runners and stay loose.
- If you can’t remember everything the Countdown told you over the last 6 weeks, don’t worry. There’s no written test. Just relax and enjoy this moving experience.
- Don’t sprint out and don’t kick in. That would just be race foolishness.
- Remember to take water at every stop. Just like my old Studebaker, you too can have fluid drive.
Finally, if I beat you or you beat me, who cares? It’s really only a race for an elite few. For you and the Coach it’s going to be one 5K party all the way.
All set? Let’s boogie on down!
