Turkey, Training, and a sunday race.

The rule of thumb is that what you eat TODAY will be with you for THREE days.  So, in a way you're screwed.....but not completely.

I would suggest you flush most of the filth from your G.I. tract by drinking lots of fluids and eating a high fiber, high complex-carb diet today, but taper down by tonight.  The race is Sunday so you don't want to be too bloated or gassy. 

I always thought that food was generally processed through your body in 10-12 hours?

(By the way, on my long runs I run past a farm with some llama/alpacas. When I asked the owner what they were on my long run two weeks ago, I almost asked her if they were llamas or oipollois. For some reason the thread about what the hell your animated (at the time) avatar was was in my head at the time...  The animals, by the way, are alpacas.)

I think you're right about the process time....BUT, I think it takes roughly 3 days for it to completely CLEAR from your G.I. and Colon.....or at least that's what I've read in the past.....hense the "its with you for three days".

Okay so, I should still pack in carbs, just like I would normally before a race?

What about training today? I would like to log in some miles... either a slow lsd, or some sprints.. what would work best?

I don't think "packing in" carbs is a good idea if you just stuffed yourself over the past couple of days.  Just eat GOOD carbs today and stay away from heavy proteins.

As far as training today.....just keep yourself limber.  I wouldn't do any speed work or distance.  Maybe a short slow jog or walk with some mild stretching tonight.

Food's out of you in less than a day.

Unless it's bubble gum.  Then it's seven whole years. /sarc on/off blah blah

yea, don't worry about the food.  Just eat normally today.  The worst thing you could do is dramaticly change your diet and throw your whole system out of whack.  Even then it's a 5k.  You can suck it up and suffer quite a bit for 20 whole minutes.

As was stated earlier, go do some Tempos or other light speed work today.  The last PR I had in a 5k was ran a day after doing this:

wu: 10 min easy (aerobic)

ms: 3x 3 min barely under LT with 5 min easy rest.  Rest to full recovery, but don't stop moving

cd: 10 min easy (aerobic)

Then day of, I did 3x100 strides with full recovery just before gun time and spent the last 5 min at the line stretching.  Completely eliminated that inital few minutes it normaly takes me to 'find my groove'.