OCTOBER 18, 2014
Waddell & Reed Kansas City Marathon With Ivy Funds
RUN ONE OF THE MOST BEAUTIFUL COURSES IN THE MIDWEST
5K HALF FULL RELAY KIDS
Race to Stay Healthy
by Coach Eladio Valdez III
Doing a tune up race is a great way to accurately assess your fitness and motivation to test your limits. In fact, doing a 5K or 10K (or even a half marathon before your marathon) is the best way to figure out your gameplan for your target half marathon or marathon as it pertains to a realistic pace and/or time to shoot for. Take your tune up race time and see what time it predicts on the Kansas City marathon website’s race prediction chart.
Those attempting their first half marathon or marathon are wise to start at least 10 minutes slower than the chart predicts to set yourself up for a positive experience. Remember, you only get one 'first time'!
There are many great local races to choose from in September. Check out the race calendar on the www.mararrunning.org website. Aim to do 1 or 2 races and make sure they are at least 2-3 weeks before Kansas City (at least 4 weeks before if you do a half marathon) so you’ll have time to fully recover. The races should be shorter than your target race – this is why 5K to 10K’s work well. However, a half marathon far enough in advance of a marathon will provide the best tune up since you’ll be able to also practice your in-race replenishment and pacing strategy. View the tune up race as a dress rehearsal and practice everything from your pre race nutrition and warm up routine to what shoes & clothes you’ll run in. Good luck on your race!
FYI – Check out our “Marathon Race Day Tips” clinic on September 26 at 6:30pm at the 119th & Quivira Garry Gribble’s Running Sports store. I will address how to avoid the most common mistakes runners make in a race while sharing how to set yourself up for a positive experience. Bring your questions and RSVP to Coach Valdez at email@example.com if you plan to attend!