Tips for running 11mile race

[giuliagoolia]

Hello Ladies,
I was wondering if anyone could give me training and/or diet tips for an upcoming 11mile race I've entered.
The race entails a 5.5mile run up a mountain (2000ft climb at peak elev. of 9600ft) and then run back down. This race is held every year in the state I live in and I finally got the guts to enter, but now I'ms starting to freak out. I think I might be delusional in thinking I can actually accomplish this!
Anyway, I'm not new to weightlifting and I run and mountain bike regularly. I've done 5k races but nothing more then that.

My goals are to be able to jog/run the race in it's entirety and to not finish last. So, I was hoping to get some tips on what I can include in my training and what I should eat day before and day of race?

Any suggestions/tips would be greatly appreciated

Thanks in advanced!

[twinnett]

How long do you have to prepare? What is your current diet/exercise routine?

[moskalski]

Up the mountain and then back down? Yikes! Anyway, I'd add more hills to your running workouts. And learn how to fall without hurting yourself!
Also, is your long run about 11 km or so? If not, you should build up to that distance. Also, Runner's World has forums, too, I believe. You'll likely get a different perspective there, which will is usually a good thing.

[Outdoor Girl]

I have just started doing more races and love it. I don't think I'll ever be the first to cross a finish line, but I'm always happy when I finish.

I've never run anything with that steep of an incline - it sounds very challenging. But based on the few races I've done, I might suggest trying the course before the race, if possible. I did that with my first race and it helped me feel better, because I already knew I could do the run. If possible, even do it once now (even if you have to walk some) and once a few weeks before the race.

Then, do a LOT of hills. Long ones. Simulate what you will have to do on race day. Also practice going downhill - it can be hard on your legs so be careful about getting stress injuries like shin splints.

I love to run but wouldn't want to do it every day. So far I've been able to successfully train for races by running only twice a week - one mellow run and one long run. Since yours will be such a challenge, you may have to do a bit more than that. A good weight routine for your legs should help. You can always check out www.coolrunning.com - its a good site for runners.

Sounds like a great goal - good luck!

[giuliagoolia]

Thank you Outdoorgirl and moskalski for your suggestions and links. I told my hubby that I was going to buy elbow and knee pads and wear my helmet incase I end up tumbling down the mountain!

Originally Posted by twinnett

How long do you have to prepare? What is your current diet/exercise routine?

Sorry, I can't believe I forgot to incld. that tidbit of info
The race is Sept. 11th (about 1month from now)

My diet currently:

meal1: 1/3cup oats, 1/3cup oatbran, 1/4cup blueberries, 1tsp nat.pb, 3/4cup 1%CC or 1scoop Whey in water
PreWO:1/4cup oats, 1/2cup ffyogurt(no sugar added), 1/2banana and 1tsp pb
PWO:1scoop whey in 8oz ffmilk 5gm dextrose and 1/2 banana
meal4: 1cup 1%cc or 1whole egg and 3egg whites with veggies (1cup broccoli or 1cup mushrooms and 1cup spinach) with 1tbs sunflower seeds or 1tsp flaxoil
meal5: usually if I had eggs for meal4 then I eat cc w/ veggies or vice versa
meal6: 3/4cup 1%CC with either flax, sunflowerseeds, natpb or almonds OR 1scoop casein in water w/ healthy fat

I also take creatine prewo.

My training:
I am running 5-7 miles currently 2x's/week, but will definitely start to incorporate hills into my runs.
Also, I do 20min of HIIT(30sec sprint, 30sec jog) twice/week and I mountain bike 1time/week, which entails a lot of hill climbs usually 2 to 4 hr rides.

I began intensifying my leg wo's when I decided to do this run(about2 weeks ago) I wo leg 1x/week(and NO cardio on leg day) and wo looks like this:

squats-warmup then 4sets: 175#x20 to 15 reps with 5-8sec static holds (I start w/ 20 reps and 8 sec holds but quickly drop(by 2nd or 3rd set) to 15reps and 5 sec holds) I rest 3-4 min between sets.

leg press: I do 2 dropsets of: 600#x8, 400#x10, 200#x12-15reps (I rest 3-4min between sets)

glute/ham raises(I just started doing these and they kick my arse!!) I can only do 5reps x 3 sets

deadlifts: 135#x12; 185#x10 (2sets); 210#x6-7(2sets)

calf raises: 200#x12-4 sets

I do have 1 off day, no weights or cardio.

Again, thank you ladies for your input! I am going to do some hill running tonight when I get off from work

[Sqball]

so...how did you do in the race?

[giuliagoolia]

Thanks for asking Sqball
Actually, I hate to say this but I never ran it. Only because we got a cold front that moved in the fri before the race and moved out the following week. The temps dropped into the 20's and we got snow and there were high wind advisories. I tried contacting the race coordinator the fri before the race to find out if the race was still on, but never heard back. So, I decided not to go, since it is an hour drive to the race site and it is at a higher elevation. I never did find out if they did have the race, but I know I wouldn't have been able to finish it in those conditions. Rain I can handle, freezing temps I can't. My respiratory tract gets so irritated and inflammed, yes I admit I'm wimpy when it comes to running in really cold weather. That's why in the winter time you'll find me inside on a treadmill or spin bike
I was upset, but decided I have a year to train and next year I WILL run it, it's been a personal quest of mine for a few years now!

[Sqball]

I understand about the cold---we moved from Maryland to Florida 3 years ago because of the cold---when it's cold here (in the 50's) I won't leave the house---so I'm totally with u on that! ***Now, I've trumped you in the wimp dept.****