Aware 10K Route

hallelujah

Hi all,

I am planning on doing the Aware 10K run in the Phoenix Park on Dec 6th. I was wondering if any of you know the route and have a map of it?

Thanks,
Jeff

Running Bing

Heres last years course on mapmyrun:

http://www.mapmyrun.com/run/ireland/dublin/319329105


Cant imagine they have changed it this year but I could be wrong on that.

hallelujah

Babybing wrote: »

Heres last years course on mapmyrun:

http://www.mapmyrun.com/run/ireland/dublin/319329105


Cant imagine they have changed it this year but I could be wrong on that.

Cheers BabyBling.

Can you tell me where the start is? Also, is there anyway for me to semi-accurately point out the end? I want to time myself running it..

Cheers,
Jeff

Orobhsa

There's a little parking area on the LHS of 15 acres road when you come up from Chapelizord. If you did a run from there it would be pretty close.

hallelujah

Hi again,

So the race is on Saturday and I need advice for how to treat myself up until and during the race..

What do I eat for dinner the night before?
What should I eat on the morning of the race (bearing in mind the race is at 10am). Do I eat breakfast?

I have bought 3 PowerBar performance Energy bars and 3 PowerBar energy gels. How should I spread these out until the race? Should I eat half before the race and half during?

As for training til then, I have only been doing light training this last 2 weeks. Would it be best to do a light run tomorrow night?

Is it best to get up a good few hours before the race, or does that matter?

Apologies for all these questions. Just want to do well..

Running Bing

hallelujah wrote: »

Hi again,

So the race is on Saturday and I need advice for how to treat myself up until and during the race..

What do I eat for dinner the night before?
What should I eat on the morning of the race (bearing in mind the race is at 10am). Do I eat breakfast?

I have bought 3 PowerBar performance Energy bars and 3 PowerBar energy gels. How should I spread these out until the race? Should I eat half before the race and half during?

As for training til then, I have only been doing light training this last 2 weeks. Would it be best to do a light run tomorrow night?

Is it best to get up a good few hours before the race, or does that matter?

Apologies for all these questions. Just want to do well..

Think it really depends on the individual.

Personally Ill have a bowl of porridge and a slice of toast sat morning...thats just me, others will have nothing.

As for running tomorrow, I finished yesterday and will do nothing today or tomorrow...again just me, others will be out doing a light run tomorrow to keep the legs loose, I prefer full rest and go in with a full tank.


The Energy gels/bars? I wouldnt even be thinking about them and certainly not 6 of them:eek: The absolute max you would want is one before and one at halfway but even that is overboard and assuming no brekkie imo. Your glycogen stores are not going to get depleted on a 10k as long as your well rested/fed....and keep in mile it takes a few miles anyway for gels to kick in.


As for dinner tomorrow Im just going with the classic pasta/red sauce/prawns....again works for me personally but others will do different things.

I think its just about finding what works for you. I have only done one race but I have a good idea now what works and what doesnt and what I feel comfortable with. I think its as much about the mind as it is the body, you have to be satisfied yourself or you'll just start making excuses when it starts to hurt in the race or if you dont meet your goal.

gerard65

Krusty Clown posted this in the marathon/tri thread. Loads of info on the course.

For those of you who don't bother with the logs, some more info on the Aware route (cross posted):

It's a lovely scenic run. Far nicer than the BUPA 10K course, but this comes at a price, in the form of a couple of hills.
Check out: my beautiful coloured map!
1st Hill: is at Lower Glen Road (4kms), is about a kilometer long, but isn't too steep, and has a lovely recovery run off for the next kilometer so no real need to slow down.
2nd Hill: is at Acres Road (6kms), by the Chapelizod entrance to the Park and is a little bit deceptive. When you round the bend at the top of the hill, you realize there's a couple more bends with further uphills. A nice flat section afterwards to recover.
3rd Hill: As you go past the Magazine Fort at the meeting point of Military road and Kyber Road you hit the last hill. It's gentle, but tiring, as it comes at the 8km-9km point and 'feels' like it goes on for a while. When you reach the top of the hill, you'll be at the triangle just before the flat last kilometer stretch to the finish line.

The Start/Finish area is very exposed, so it will likely be very cold on race morning. I think I'll be bringing a black bag for the start and end of the race!

Other stuff:
Elevation Profile
Interactive Google Map
My beautiful coloured map (again)!

Orobhsa

For dinner tonight get something high in carbohydrates - pasta, rice, etc. Just eat you normal portion sizes. There's no need to eat bucket loads.

Breakfast. Porridge with some fruit works for me. I'm usually have breakfast about 2/3 hours before a morning race.

Don't forget to rehydrate after sleeping. A few glass of water should be enough. Don't gulp them all down at the start or you'll end up behind a bush having a pee.

A 10K is a bit short for gels and if you haven't used then before I'm give them a miss. Gels usually should be taken with water or they can lead to dehydration.

Parking at the papal cross fills up early enough so give yourself time to park, get your number and warmup.

cheerspal

This is my first attempt at at 10k, only been running for 2 months. Got up to 8k on Monday.

Fingers crossed!