Practice Race on Tuesday, April 1st
7:09pm Monday 31st March 2008
With just three weeks before the Epilepsy Action Bradford 10k it is probably beneficial to have one or two practice races as preparation. This is the objective behind the Practice Race on Tuesday, April 1st, at 7pm at Esholt Sports Club, Esholt.
The following advice is available for those who have never or rarely raced before.
This is a "behind-closed-doors" race over 3.2 miles (slightly over 5km). It includes a couple of stiff hills. But the point is not to run a world-record, but to get used to race conditions.
The course is from Esholt Sports Club on Esholt Lane. The first half includes two uphill sections: the first, immediately up to Esholt Village, is followed by a long, flat out-and-back run down the "filter-beds road" towards the Yorkshire Water estate. This is followed by a tough hill winding up Station Road.
The hard part is now over. The second half starts with a long downhill section along Hollins Hill. At the bottom, you turn sharp left onto Esholt Lane. The remainder is basically flat, but you will have to dig in, after your legs have got used to the easy downhill stretch. The first half of Esholt Lane is windy with short ups and downs, but the road flattens after you pass the Ghyll Beck golf driving range. And the final 400 yards is a straight run to the finish.
The route can be seen on the link below.
On this occasion, this "time-trial" will not be a "handicap" (that is, runners starting in groups, with the intention that everyone reaches the finish together), but will replicate a race with a "mass-start".
Here is a proposed timetable, not only for this Practice Race, but for the Bradford 10k itself.
6.30pm (i.e. a good hour before the start) - arrive at the start. You can park in the grounds alongside or opposite Esholt Sports Club, on Esholt Lane. The 653/4 and 737 buses (Otley/Yeadon - Guiseley - Shipley - Bradford) run half-hourly and stop on Hollins Hill at "Station Road, Esholt", a ten-minute walk from the start.
There are changing rooms, showers and toilets in the Sports Club. Normally for a race, if you need to pre-register or need to speak with the race organiser, you should have completed this by now.
6.35pm (almost an hour before the race starts) - go for a 10-15 minute gentle jog, partly to warm up your muscles, but use it partly to familiarise yourself with the opening mile and final mile of the race, and try to visualise how you are going to run the race. For instance, you may want to concentrate on thinking how you are going to start at a steady pace and as soon as possible get into a steady race rhythm. Or you may want to think how you intend to "kick" when you turn the final bend and have exactly 400 yards till the finish.
At the end of the warm-up jog, do some stretches. Your muscles are now supple and will respond to the stretching. Perhaps concentrate on the areas which are traditionally tight, or where you may be prone to getting injured. For more advice on stretching, see the link below.
7.00pm (half an hour before the start) - go and register. This takes place in the main bar area on the first floor of the Sports Club. Go up the steps to the left side of the building and then upstairs. The race-fee is £1, to cover the hire of the facilities. There will be some notices and instructions by the race referee.
During this period, try and relax as much as possible, but stay focused on your own race plan. Perhaps also, a final pit-stop at the toilets.
7.15pm (15 minutes before the start) - prepare for the start. Do some "strides" - 6-10 short sprints of 50 yards or so, wandering back to the start-point after each sprint. When doing this, concentrate on your form, building up speed, feeling relaxed, but getting more and more used to the speed required.
If you know how to do "plyometric drills", do these prior to the strides. For information on these see the link below. This will raise your heart-rate to race-pace, and will acclimatise your muscles to the intensity they will soon experience.
7.25pm (5 minutes before the start): get to the start in time to ensure you are in the right place among the starters - not too far ahead, so that you get carried away too fast; not too far behind so that you spend half the race getting past people who are slower than you are.
During these final 5 minutes before a race, you ought to be "positively nervous". A bit of nerves will get the adrenaline running and get you focused; too much will be a distraction. Try and get into the right frame-of-mind, and focus on the race plan you have. Focus on yourself and refuse to get distracted by others.
7.30pm - follow your race plan. A perfect race is a "negative split", that is, the second half is slightly faster than the first half. It is always psychologically easier to be passing runners during the second half of a race, rather than hanging on or dying! On the other hand, going off too slowly and fighting for your position, or being too relaxed is equally inefficient. You need to find a balance that suits you. This is the whole point of a practice race.
5-10 minutes after the finish: Once you have your breath back, do 5-10 minutes' worth of static stretching. Each stretch needs to last 30 seconds and be repeated several times. Your muscles respond well at this point; but be careful not to overstretch. This helps prevent future injuries. Then go for a gentle cool-down jog to get rid of the lactic acid that has built up in your legs. The lactic is the tiredness that you'll have felt building near the end of the race. Jog slowly for 10-15 minutes to move the lactic round your body and prevent a build-up in your legs.
30-40 minutes after the finish: Go for a shower. The changing rooms are behind the Sports Club, facing the cricket square. Then compare stories and notes over a drink. There are non-alcoholic and alcoholic drinks available at the bar upstairs, where you registered. And a pie-and-peas type of supper (with a vegetarian option) is available for the princely sum of £1.