Carlsbad coach's corner
What other words of wisdom can a Cal State San Marcos track coach and American record holder in the mile offer to fast 5K hopefuls? "Don't just do intervals two weeks before the race. Don't wait 'til the last minute," Scott offers.
He says that your body goes through a transition. "You'll feel great on the first workout and crappy on the second, but be patient. By the third, fourth and fifth workouts your body will adapt to that pace."
Be prepared to put in the time needed for rehabilitation. "The faster you run, the more pressure on your hamstrings. So be sure to stretch and ice any problem areas," Scott advises.
Steve Scott will run his 22nd Carlsbad 5000 on April 1. As master of the mile and king of the Carlsbad 5000, Scott shares some insight on the design of the world's fastest certified 5K loop.
"After the first few blocks on Grand Avenue, when you reach Carlsbad Boulevard, there is a slight uphill and then a long, slow, steady downhill," he offers. "This is a point where you can make up some time." As you're working your way down Carlsbad Boulevard, enjoy the beautiful view of the Pacific Ocean and sandy shores calling your toes for a post-race cool-down.
Scott says that the second mile is usually the slowest in Carlsbad, but there's time to make up for it by taking advantage of the downhill section of the race. Don't hold back, but also be intelligent in your pace. By the time you reach the second mile and make the turn at Tamarack -- keep in mind to maintain your effort, not pace.
After you cross the intersection at Carlsbad Village Drive, there is a nice downhill slope through mile three. "Once you make the turn at Mountain View, it's like when you're riding a horse," Scott offers. "The horse is slow on the way out, but can smell the barn on the way back."
By the time you've made the turn at Mountain View and are heading back to Carlsbad Village Drive, there's no need to giddy-up. "Usually the last mile takes care of itself."
Prepare your body, but also your mind
Just because you're running a 5K doesn't mean you don't need to train your mind, too. Scott advises his runners to do their mental preparation while training in the weeks before the race, not the night before.
"If you train and run properly, you're really hurting that last mile," Scott says. "But if you extend too much mentally into that pain, it will drain you by race time."
You should be mentally relaxed by race week. "The faster you plan to run, the more emotionally prepared you need to be," he advises. "In a marathon, the pain is long and drawn out, but in a 5k the pain is going to be more intense if you're really running the right way."
Once race week comes around, relax and don't think about the race again until race morning. The night before the race, Scott always likes to have a glass of wine -- he never overdoes it, but just one glass helps him relax and helps him sleep.
Not that he needs the glycogen like a marathoner, but Steve always enjoys a pasta meal the night before -- it helps his psyche.