My best advice is to hydrate during the few days BEFORE the race.

Advice for Saturday...ENJOY IT.

Yes, take pins, dont eat anything new prerace, dont wear anything new (chafing HURTS), get there early and dont stress.

Having a 'race strategy' helps me. Going out on the first mile too fast often causes people to bonk. If you're wanting to break 30 for example...you would need to average about 9:20 per mile for the whole race (that's actually a 29 minute race). I would suggest instead of trying to hit that each time you try to run the first mile in 9:30, the second in 9:20 and the third in 9:10. You would have to have a watch that shows pace or know that the race would have mile markers to do so.

As for increasing speed...do speed work once a week. Go to the track, do a short warm up jog (10-15 minutes) and then do repeats. 400s, 800s, etc. Have a SHORT recovery (30 seconds standing) or half the distance of a recovery jog and do it again. Try for your goal 5K race pace. Be sure your total distance is at least 3 miles...if you're training for a 10K+ make sure it's more like 6-8 miles total with a warm up and cool down.

Some things that might help.....
Rest well this week.
Eat well this week...Grilled Chicken, whole grains, good veggies, pasta on thursday and friday.
Hydrate well, as mentioned (water and gatorade)
About 30 minutes before, take an aspirin. Aspirin is a mild vasodilator and will let your blood carry a bit more O2.
Get there early so you can stretch, warm up and get the lay of the land (where the start and finish are, the bathhrooms, etc).
Try on and lay out what you want to wear the night before (especially the socks). Uncomfortable stuff sux at a race.
And what I usually tell people is this, enjoy the moment! Be amazed at where you are and what you are doing! Because even if it is a hugely attended race, you are still one of only a very small part of the population that will ever do this! ENJOY!!!!

Run like you stole something.

That's what my track coach used to say, that and "Run fast, turn left" Best track strategy there ever was

The above advice is great, especially the parts about relaxing. Your body is as prepared as it's going to get at this point, but your mind can be your biggest enemy going into a race. Run your race, not the race of those around you. Enjoy it and take mental notes of things you would like to do differently for the next race after that.

Also.....
Ocassionally bark at people as they go by!
It won't make you any faster, but their reactions will make you giggle.

Ok, don't really do that. You might get hit.

Roar like a lion as you cross the finish line. It will make you totally awesome looking if they're taking pictures and making them available via a website etc.

Just have fun! And stretch afterwards!

This weekend is the Dirty Girl for me and a few girlfriends. I'm looking forward to the race, but not to being muddy with temps in the high 60s.

Don't listen to them! They told me to trip my running partner.

You didn't listen, you lost the race.

Just sayin...

Exactly.

He was too far away!!!

Is your range about 5 feet or what? At some point, near the start, he had to be right next to you. That was your chance. We're going to get you 1/2" racing spikes for next time, they're great for slowing down those behind you...on "accident" of course.

I've been the victim of them, never got anyone else thankfully.

I'm by no means an expert but since I just finished my first, I figure I'll throw some things out there.

Pick up your race packet early if at all possible. I got mine a few hours before and was able to come in at race time just early enough to stretch/warm up and get on the line. I liked that idea instead of having to get there super early to stand in line then letting nerves get to you.

START SLOW... you will want to go faster in the first mile with all the people around. A minute or so in I checked my pace and was @ 8:02 per....and I was shooting for 9:10. It was just so easy to run with a pack at what I thought was a comfortable pace. I slowed it down and eventually passed some of those people again towards the end when they gassed.

I started in the VERY back so I wasn't in anyones way that was serious about it and still ended up going too fast off the start. I finished mid pack though. (310ish out of 630)

If you can walk/drive the course before hand, do it. I went in completely blind and paid for it. My training had been on a track and was near flat. From about mile 1.5 to 2.2 there was a pretty steep incline that I hadn't accounted for and it was ROUGH..

Aside from that just have fun and get a benchmark for future runs.

John brings several good things to the party, but I will second to knowing the course if you can.
In addition to starting to fast, new racers also tend to "hold something back for the finish" to make sure they can finish strong. If you dont know where the finish is and how far it is from where you are, you may hold too much back and be slower than you want.

Knowing the course is going to be a problem. I may have picked the wrong 5K to begin with, because it's a fundraiser for small Lutheran school, and it's their first one. The principal is a friend. They haven't posted a map online. I know the neighborhood, and depending on the route they take, it could be flat or hilly. My practice route has some decent hills, so I hope I'll be ready for that.

I've read all kinds of conflicting tips. Eat carbs the week before. No don't eat carbs, it will just make you 3 pounds heavier on race day. Drink water the week before. No, don't drink water because you're not a camel and can't store it.

Best tip so far: avoid texting during the race.

What I've been told is to try and up the percentage of carbs in your daily caloric intake but don't add calories to get the carbs. Also drink very small amounts of water just a couple of ounces every hour starting sometime the day before the race. It will keep you hydrated but not water logged.

I agree with everyone who said don't go out too fast. I do this almost every race (slow learner). I was doing a 10k last year which also had a 3k starting at the same time. I forgot about that and took off with a group that was moving fairly well, when we got to the first mile there was a gentleman calling out split times. I heard 6:21 and about died. It wound up as my PR but the last couple miles were awful.

I'm not a huge believer in the 'carb load' theory. It's just not necessary on a 5K. I've found the night before meal does make a huge difference for long runs (18 - 22), but not the the level of eating two plates of spaghetti. My favorite pre-race meal before a half marathon and above is pork tenderloin, green beans and brown rice. It's all easy on my tummy which is very important.

Any runners out there ever "over train?"

Ever since the IT band tendonitis (and now a nagging hip pain), I can't seem to get my running groove back. I was up to 8 miles for my long runs back in June. Now, I'm lucky to push myself through 3.5 miles. My legs always feel heavy and my breathing is always off and by the time I get back from 3 miles, I am very fatigued. Mentally, I'm just not into it. I'm thinking the hip pain is inflammation.

So, I've really cut back on my running. I'm still doing some cross-training (weights and core at least 2x a week), yoga (1x a week), and Spin (1-2x a week). I've been attempting to run once a week as well, but I'm about ready to cut it out completely for 6 weeks or so to see if that helps.

Trying to determine if this is just being not mentally into running right now, or over training?

Honestly thats a question only you can answer (or a training partner that is with you several times a week). Being burnt out or over stressed can cause similar issues. Look at your goals, see if your training matches. Maybe it's time to set new ones and adjust training to fit. That being said...

The hip pain is a sign (your check engine light) that something is out of whack. Yoga and stretching as well as core strengthening help. The weights could be aggravating the issue more than the running.

If you love running, maybe cut it our for a week or two and see how the hip does. If there isnt a change, add back running and cut out the weights. If you dont have relief, it's time to head back to the sports med doc to find the root cause.

BB1,

The ride where I'll be paying my debt to the SEC...errrr HappyGilmore and sucking it up for a longer ride than I probably am ready for....will be on August 25 in Wichita Falls. It's the Hotter 'N Hel! Hundred. If you google it, you'll find the website and tons of information.

You don't have to ride 65 or even 50 miles. There is a 25 miler as well. I've ridden two 25's, a 30 and a 50 so far this season. Come down this weekend, and we'll hit a good loop on Fort Sill or the Refuge on Saturday. I have a patient friend who will pull us along.

JohnBasedow, congratulations on your first 5K and thanks for posting the wonderful advice, John and everyone else.

In late September, I'm going to start running shorter loops on the course for my 5K so by race day, I'll be thoroughly familiar with the terrain. Mine is called the Tombstone 5K and the course is through a historic cemetery in the Mount Greenwood neighborhood of Chicago. My uncle, a veteran of many 5Ks and 10Ks is going to run it with me.

That's very convenient if you fall over dead halfway through. Mt. Greenwood Cemetery on 111th? I grew up in Evergreen.

That's an excellent point, MyBrainHurts!

Yes, the cemetery at 2900 W. 111th Street is the one. I grew up in the 'burbs, moved away for many years, and now find myself back in the 'burbs, MBH. Mt. Greenwood and Evergreen seem much the same as they always were to me. It's nice.