Get in tip-top shape for the Charlotte Turkey Trot in South Park

November 3, 11:48 PMCharlotte Fitness ExaminerChristen Lewis

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The Charlotte Turkey Trot tours scenic South Park neighborhoods

John Nyberg, stock.xchng

Are you registered for the 21st Annual Charlotte Turkey Trot?  If not, there is still space available in both the 5K and 8K races--but the race organizers are capping registrations at 6,000 so sign up early.  If so, read on for a few quick tips on getting in your best shape and state of mind for race day.

Introduce speedwork.  Runner's World suggests an easy way to add some speedwork to your pre-race training routine.  Even with the Turkey Trot just a few weeks away, you have plenty of time to incorporate these drills into your runs.

• First Drill (week one): Warm up by walking for 3 minutes and jogging for 8 minutes.  Run comfortably for 10 seconds. Speed up for 10 seconds, and speed up again for 5 seconds. Walk for 2 minutes. Repeat 2 more times.  Jog an easy pace for 8 minutes to cool down and walk for 3 minutes to end your drill.
• Second Drill (week two): Perform the same warmup and cooldown; repeat the drill four times instead of three.  To finish, run comfortably for 10 seconds, speed up for 10 seconds, and speed up again for 10 more seconds.  Walk for 2 minutes.  Repeat 3 times and cool down.
• Third Drill (week 3): Perform the same warmup and cooldown. Perform the second drill, adding two repeats.  In the last two repeats, add five seconds to each section, so you will run comfortably for 15 seconds, speed up for 15, and speed up for 15 more.  Add five seconds more to the last repeat.

Add interval training and strength work.  Not sure what to do?  Join a class at the local gym or YMCA such as Body Pump, or check out a boot camp.  Operation Boot Camp is offering a holiday mini-camp in November that ends just before Thanksgiving.  A combination of strength, running, interval cardio and stretching, Operation Boot Camp is a great way to mix up your training before race day.

Incorporate rest days.  Taking a day off each week is important to let your muscles repair themselves and to increase your strength.  On your "off" days, work in some light exercise such as a long walk, a yoga class or try a fun new class gym like Zumba or Pilates.

More info:

Sponsored by the Charlotte Running Co., the Charlotte Turkey Trot will take place Thanksgiving morning in beautiful South Park.  Race times are as follows:

     1 mile Fun Run: 8:30am (online registration: $20 before 11/19, $22 after 11/19)

     8K Run: 9:00am (online registration: $25 before 11/19, $27 after 11/19)

     5K Walk: 9:00am (online registration: $20 before 11/19, $22 after 11/19)

     26.2-yard Tot Trot: 10:00am (online registration: $6)

The race benefits the Sharon United Methodist Church at South Park and the Leukemia and Lymphoma Society Team in Training program.  To see a course map, click here.