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Last minute race tips from an SIUH doctor and runner

SILive.com

Get ready, get set: Time for the Staten Island Memorial Day Run

Staten Island Advance By Staten Island Advance
on May 21, 2013 at 11:12 AM, updated May 21, 2013 at 11:17 AM
hl 2010 Advance Memorial Day Run.jpg The 9 a.m. start for this year’€™s Memorial Day Run (Walk) is at Capodanno Blvd. and Miller Field.Staten Island Advance
Dr. Theodore Strange

STATEN ISLAND, N.Y. — This year’s annual Advance Memorial Day Run will be like no other in the race’s 33-year history.

Damage to the boardwalk caused by Superstorm Sandy means the race will be run only on Fr. Capodanno Boulevard this year. Runners and walkers will make their way along a roadway that abuts the hard-hit beachfront communities of Midland Beach, Ocean Breeze and South Beach.

It also marks a race that will be held six weeks to the day of the Boston Marathon bombings. With these two events in mind, the race takes on an even more personal meaning as we remember lives lost and forever changed.

This race is your race.

Don’t worry about breaking records. Whatever time you finish in is your personal best, which you can use as a time to beat for your next race.

Get familiar with the racecourse by doing one of this week’s training workouts on it. Knowing where you are on the course gives you a point of reference for how much further you have to go.

Race morning, eat a light breakfast such as a bowl of oatmeal with blueberries, a piece of toast or half of a bagel with peanut butter or a banana.

Finish your breakfast at least two hours before the race. Stop drinking water about a half hour prior to race time.

Warm up about 30 to 40 minutes before the race begins by walking 5 minutes, jogging 5 minutes, picking up the pace for 5 minutes and walking 5 minutes.

Line up for the race near the back of the pack where the mood of runners tends to be more relaxed. Also, try to position yourself near the side of the pack so you can edge over to take walking breaks if you need them.

When the race begins at 9 a.m., remember that this is your race. Just because the runners around you may take off at a fast pace, it doesn’t mean you have to keep up with them. Your goal is to cross the finish line, regardless of what place you’re in. 

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PARTING WORDS

While this is the end of our training together, it is hopefully a new beginning for you. Let this be the start of your road racing/walking season.

The Memorial Day Run is part of Staten Island road racing’s Triple Crown, which includes the 5K (3.1 miles) Jeff’s Run on June 16 and the 5-mile Arielle Newman/Pepper Martin Run on July 4. For information about these and other runs, visit sirunning.com.

Thanks for reading this column and following the training plan. I look forward to seeing you out there on the streets and at the races.

Dr. Theodore Strange is the associate chair of medicine and vice president of medical operations at Staten Island University Hospital South. The hospital is a corporate sponsor and partner with the Advance for the Memorial Day Run. Both organizations encourage Islanders to get in shape and run the race on May 27. 

WEEK 6 

Running

Monday Walk 4 minutes (warm up), run 15 minutes followed by walking 1 minute. Repeat this run/walk sequence 1 more time. Cool down for 3 minutes.

Tuesday Walk for 35-40 minutes at a comfortable yet brisk pace.

Wednesday Either do the speed drill from last week or walk 4 minutes (warm up), run 8 minutes followed by walking 2 minutes. Repeat this run/walk sequence 2 more times. Cool down for 2 minutes.

Thursday Repeat Tuesday’s workout.

Friday Repeat Tuesday’s workout.

Saturday Walk 4 minutes (warm up), run 8 minutes followed by walking 2 minutes. Repeat this run/walk sequence 2 more times. Cool down for 2 minutes.

Sunday Rest or walk 35-40 minutes. 

Walking 

Walk 35 minutes at least 4 days and add a long walk of about 60 minutes. If you do the speed workout from last week, make sure to rest the following day.

Categories: SIUH Articles,SIUH News

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