Need advice for my first 10K!

[lornak]

I posted this on our race thread but someone suggested I might get more responses here so I am posting again!!!

I just did a 6.2 mile long run---my longest so far, in preparation for my first 10K in two weeks. And now I am starting to freak out a little bit!! I would love to get some advice from those of you who have run this before!! I realize these are REALLY newbie questions but I could use some help!!! Specifically:

• How much should I run over the next two weeks? Do you take a break for a few days before the race or should I run right up until race day?
• There is a 5K run I could do one week prior to the 10K. Would that be good preparation or too much?
• Is there a pacing strategy for the 10K? Is it best to run a steady pace or are there portions that I should try to run faster than others?
• Any other tips to help calm me down??

As I have just revealed, I really don't know anything about racing. I hope I haven't gotten myself in over my head with the half marathon!!!

 

[kappyfamily]

5k a week before would be great! Most important thing... Your bib goes on the front of your shirt! I will type more in the morning if no one else chimes in. Great job!

 

[FFigawi]

Really most important thing - nothing new on race day. Wear the same gear you've been training in. The last thing you want to do is find out halfway through the race that really cool new shirt/shorts/shoes you just bought causes chafing problems.

For pacing, since this is your first race, I would just start steady and increase your pace slightly in the second half if you're feeling good. You want to make this a good experience, so don't go out too fast and end up falling apart in the last few miles.

 

[jmasgat]

I posted this on our race thread but someone suggested I might get more responses here so I am posting again!!!

I just did a 6.2 mile long run---my longest so far, in preparation for my first 10K in two weeks. And now I am starting to freak out a little bit!! I would love to get some advice from those of you who have run this before!! I realize these are REALLY newbie questions but I could use some help!!! Specifically:

• How much should I run over the next two weeks? Do you take a break for a few days before the race or should I run right up until race day?
• There is a 5K run I could do one week prior to the 10K. Would that be good preparation or too much?
• Is there a pacing strategy for the 10K? Is it best to run a steady pace or are there portions that I should try to run faster than others?
• Any other tips to help calm me down??

As I have just revealed, I really don't know anything about racing. I hope I haven't gotten myself in over my head with the half marathon!!!

Great questions. My suggestions (for what they're worth!)

Give yourself a couple of days off before the race and keep your runs the week of the race short

I don't think racing a 5k is necessary the week before--unless you just want to use it as a training run (at training pace) and get the feel for what race day is going to be like, in which case, go for it.

I would try to run a steady pace for the race. I find this easier said than done, though. Just try not to go out too fast--and it is pretty easy, what with adrenaline and all sorts of other runners around you. You'd be surprised how fast you might start out. Just do a time check at mile 1 (or sooner if you have GPS) to see where you are.

Some practical things.....double knot your laces, check out where the water stops are on the course map (if you're not bringing your own), BREATHE!

Have fun,

Maura

 

[JennyDrake]

Really most important thing - nothing new on race day. Wear the same gear you've been training in. The last thing you want to do is find out halfway through the race that really cool new shirt/shorts/shoes you just bought causes chafing problems.

For pacing, since this is your first race, I would just start steady and increase your pace slightly in the second half if you're feeling good. You want to make this a good experience, so don't go out too fast and end up falling apart in the last few miles.

Ditto! I'll add to be prepared to watch LOTS of people sprint out at the start and blow past you. You will feel like you are crawling in comparison. Stay centered and focused and don't let it distract or pressure you.

 

[Diskidatheart]

I agree with what all the other have said. I like to test everything out during training. What I mean by that is eat the same thing on race morning that you eat before your longer training runs. Eat the same thing (or something similar) the night before. Eat the same type of thing 2 days before. For me, I try to eat my carbs, like pasta or chicken and rice, on Thursday, then on Friday, I'll eat a lot lighter, usually seafood and veggies or chicken. Saturday morning I'll eat a banana and peanut butter before my long run. That way my body is used to these foods and I know how I will feel during the race.

The last thing you want to do is find out that they bagel and OJ you had the morning of the race will cause you stomach issues.

 

[bumbershoot]

Along with wearing clothes you've worn before and eating the same food, do NOT try any of the freebie electrolyte replacement thugs they h e at the race unless you KNOW how your body reacts to that exact product! I haven't had the opportunity to do this but my brother did, and it turned a great race into misery for him. And he's the kind of guy who powers through anything, who eats what he wants, etc. but some random product (a gu or gel or something) nearly took him out of his race.

 

[timmac]

My one piece of advice would be to avoid going out too fast. It's very very easy to do that, especially around so many other people.

But, in my opinion, of all race distances 5k through marathon, 10k is overall the toughest to do well... you want to push hard for basically the entire time, but it's a long time to keep pushing hard!

Remember, you'll have a PR no matter what time it is

 

[lornak]

These are such great suggestions!! THANKS!!!! I really appreciate the advice and plan to listen to all of you!!!!