Destin’s 7th Bayou, Bay & Beach 5K Run/Walk, 10K & 15K is set for Saturday, Jan. 28, 2017! The 10K course is USA Track & Field-certified, and the 15K course is new to the event this year.
A portion of race proceeds will benefit the Choctawhatchee Basin Alliance, which restores and protects the Choctawhatchee Basin Watershed.
What to Do Before Your 5K Run
1. Make sure to get your z’s two nights before.
Jitters before your race tend to hit the night before the race, which may interrupt your sleep. Beginner runners or even experienced racers, trust that this is normal and will not influence your race. Instead prepare yourself by getting quality sleep two nights before the race and taking that day completely off from any activity.
2. Keep it light.
The week of your race, your running mileage should decrease. Your training is really about “storing up” and rest your legs so ready on race day. During the week, include two to three short runs with a few, small pick ups—short, snappy segments that get your legs moving faster and prepare you for the faster tempo of the race—to keep your legs fresh. Two days out from the race, take a day off for total rest. The day before the race, do a short (20-minute) run with up to five pick ups under 45 seconds to sharpen your legs.
3. Fill the tank.
Race day morning, be sure to eat the breakfast you’ve practiced in training. Plan on eating about 2 hours prior to the race. Eat something high energy and easily digestible. Be sure to hydrate—water, sports drink if it’s warm outside to give you the electrolytes you need, and coffee if that’s part of your normal routine.
4. Get there early.
On race morning there is a lot to get done: including parking, packet pick-up, waiting in line for the restroom, warming up. Plan on getting to the race site 60 minutes prior to the start—knowing where you can park, what time packet pick-up closes (if you couldn’t do it the day before) and where to go for the starting line.
5. Warm it up.
About 25 minutes prior to the race, get warmed up. Start with a 10 minute easy jog, then slowly build your pace for 5 minutes. Then, include up to five short pick ups under 30 seconds at race pace. Gently stretch any tight muscles after your warm up.
5. GET IN LINE
The starting line can be crowded and stressful so starting in the middle to back of the pack is safe for most beginners. Most runners in the back will be around your pace.
7. PACE YOURSELF
Most racers give their best effort in the first mile leaving two more to go! Aim to negative split your effort on race day—that simply means finishing the second half of the race faster than you ran the first half. Start conservatively and build your effort throughout the run. When you start out too fast, your body works too hard too soon and fizzles after the first mile, making your overall time slower, not faster. In the last quarter mile, kick it in to the finish line to finish strong.
8. KEEP IT POSITIVE
Watch out of the little voices in your head that start to tell you all the reasons why you will fail or why you should slow it down. Stay positive and have a mantra for the race—”I can do it” that will distract you from any pain and keep you focused. Practice these affirmations during your harder training sessions so they become automatic on race day.