Dress Rehearsal for your Goal race

Your base training is well under way and if you haven?t done so already it?s time to set your big race goal for the season and the smaller races that will bridge the gap. It is normal for a runner or triathlete to do one or two warm-up races on their way to their goal race, which will typically be the end of their season. Warm-up races are shorter versions of the goal race and are used to work out race day details such as food, fluid, clothing or pre-race nerves without the added stress of the ?big race?. Warm-up races can be used to ?measure? race fitness by attempting goal race pace but at a shorter distance. For example when running a marathon, try a 10k race at marathon race pace and concentrate on getting all your fluids in or if you have a long training run to do run a portion of it before the start of your 10k race. In this situation you will be entering the race pre-fatigued physically and mentally which allows you to replicate race conditions plus you will have the pull of the finish line to keep you going. Remember to fuel properly and to go at your goal race pace NOT race pace for the event distance of the day. This allows for complete recovery and continuation of training.
What happens when you place more emphasis on one of these warm-up races then intended? It essentially becomes the goal race. When this happens, you have pushed too hard, crossed the finish line and have used everything physically and mentally. This goal race simulation gone wrong, regardless of performance results, will often throw you into premature physical and mental recovery as your body and mind are convinced you have completed your goal. This can lead to complete de-motivation towards your goal race. You may often feel fatigued and lazy towards your program, wanting instead to do other activities or nothing at all.
How do you get back in your groove once this has happened? It is better to prevent this from happening by keeping your race goals in perspective. However, if you find yourself in this situation, it is best to take a day or two off from your scheduled activities, be mindful of your nutrition and get lots of sleep. Once rested, you can add back your work-outs at shorter distances with less intensity. The distance of your warm-up race will determine how many days (or weeks) it takes before you feel motivated towards your goal race.

At Harry?s Spring Run Off Gary Thompson (30:07), Kristy Thompson (29:35), Michael Siegert (29:29), Tanya Eybel (27:32) and Natalie McDade (33:37) ran the 5k while Bob Stokes (43:16), Alicia Craig (48:40), Loralee Craig (48:39), Jay Moxness (33:00) and Barry McDade (42:39) did the 8k.
Don?t miss out on the Pitter Patter 5k/10k from Loyalist College on Sunday April 11 and the Quinte West Half Marathon, Half Marathon Relay, 10k and 5k on April 25.