Posted by Rodney Brown on March 18, 2012 at 17:31:37:
Since the ATR is just a few days away, I thought I would try to advise my fellow masters runners on some last minute tune-up workouts. Please follow along closely if you are a male 10k racer over 40 years of age:
1) Mileage is key. Try to get some very high mileage this week, preferabbly close to race pace. 2) On Friday, try to do at least 10 sets of heavy barbell squats, followed by 10 800's at 5k race pace. 3)Diet is important in what is sure to be a hot, humid race. I would consider a lot of sodium intake on Friday night, such as fried chicken and nachos. 4)Beer is not just a post-race beverage. Chug a brew with your pre-race meal. Hope this helps. See ya at the finish line.