Weakend
While in the grip of the grippe, I lost a week of training, then another just to be sure and because my phlegm production was still noticably higher than indicated it would be o.k. to start running again. Then I discovered that I had only a week left before the City-to-Surf. So I did some mid-week runs, 5-10-5 k's, Tuesday-Wednesday-Thursday. Wednesday's 10 was tough, as two weeks off meant the initial 5 left me a little sore, but Thursday's 5 was tougher, as the 10 really did a number, especially on my calfs. (Is that right? We're not talking about veal, here, so is it calves or calfs?) Two days off before Sunday's 14k race should be enough to see me right, but all things considered I suppose I ought not expect to repeat or improve my last 76-77 minute completion time.
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Depending on how hard you trained up to your grippe, the rest probably won't have much effect. Think of it as a taper.
The other thing you have going for you is that this time you are better familiar with the course and the distance. This means you can run a more tactical race, which can be very helpful over terrain. If you can, get someone to drive you over the course the day before, but even if you can't do that, as you go to sleep the night before visualize the course, and how you will attack each portion. In an event like City to Surf the start is sure to be congested. Get as good a position as you can to avoid having to move around slower runners in the beginning. Attack the inclines, be aggressive on the downhills, and plan on spending extra effort to maintain form over the last 5k.
Chances are you have a PR in you, but a lot depends on things beyond your control, like the weather. It has been our experience that proper hydration is best obtained by drinking enough water over the week before a race that your urine is generally clear throughout the day. Avoid EOH for 72 hours. Your last liquid before you get to the start should be 8-12 hours. Take water at the mile marks, or when offered. Have a Gu before the start, and at the halfway mark. The second Gu makes a difference over the last mile or two, and you will be glad of it.
Good luck!
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