Sunday’s Race Strategy/TacticsPosted: September 16, 2011
Here’s my plan and race strategy for the 9k race on Sunday! I’m going to treat it as though it was a 10k race though.
Nutrition wise this week I’ve been eating foods like pasta & rice with my dinner. Lots of fruit and veggies throughout the day pretty much with every meal/snack. Yogurt, Chocolate Milk and Protein Shakes have been my source of Protein.
Rest & Recovery: This has been a bit of a challenge for me considering my sleeping patterns have been slightly erratic this past week. Waking up at unheard of hours! But these next 2 days I will try and get 8hrs of sleep and Ill most likely have an afternoon nap on Saturday. Hopefully this will help with muscle recovery and relaxation!?
Strategy: ok so my race starts at 9am. Pre-Race I plan on having my usual Black Coffee + Protein Powder with 200ml water. Ill warm up about 8:30am for about 15mins (moderate intensity jogging) and follow that up with 5mins of Stretching. I’m going to try and line up as close as possible to the front. When the gun goes off ill start at at a moderate pace for the first 2k. I will make up the time in the next 5-6k.
Things I’ve got to remember:
- Don’t go out too fast
- Maintain good posture/form
- Relaxed Breathing
- Concentrate on the middle k’s
- Stay mentally tough pain is only temporary
- Finish hard and try and overtake as many runners as possible
My workouts and eats these past 2 days have looked something like this:
Thursday: 2 x 45min sessions on the bike
Friday: 5k run + 45mins on the bike
Ahhh this week went so quickly. I’m not complaining though 🙂
What’s Everyone’s Plans For the Weekend? Saturday Morning I plan on walking the course and then chilling, stretching & sleeping for the rest of the day.