First 10 mile run - please advise

Barty

Hi,
I will be running my first ten mile race on Sunday week and would like some tips/advice on what to do in the days leading upto the run (not sure if I should be resting or doing short runs or even doing long (for me) runs?). To give a rough idea of where I am currently at here is what I have done in the last week:
Day Distance Time
Tuesday 4.64 miles 39'06
Wednesday 6.93 miles 60'08
Thursday 6.93 miles 59'37
Friday 4.64 miles 38'07
Saturday Restday
Sunday 10.02 miles 89'25

10 miles is the most I have done to date - I normally average around 8.5 minute miles - although I struggled a little for the first half of the 10 mile run yesterday - I need to change the food I eat before a run so any tips on this would also be very much appreciated.

Krusty_Clown

Looks like you're well set up for it. Have a look at Hal Higdon's 15K/10 mile plans here and just look at the last two weeks of each plan. That'll give you a guildeine on tapering.

Barty

Cheers for that Krusty - this is exactly what I am looking for

eliwallach

My tuppence worth:
10 miles is a long run.
Start conservatively - don't get carried away with the race pace although do maintain your race pace (you say 8.30/min).
Set a target - 90 min seems reasonable for what you have done (but if you maintain your race pace, you should get hioem in or around 85 min. - bonus).
Eat light 3 hrs prior to race.
Arrive early , register at your ease and take your time pinning your race number to your vest - easier said than done esp if this is your first race. Oh yeah, pin the number well below your nipples - I've seen many a bleeding nipple (mine included!) from chaffing with the pins.
Savour the race atmosphere, warm up well (2 km jog) and do strethches as necessary.
Only take water if you need to - don't take it just because it's there.
Save something for the final 300m - it's always beter to finish (albeit only for 300m) strongly than to struggle over the line. This is your first 10 mile so a PB is in the bag, enjoy that too and then start strategising for knocking a minute or two off it next time round.
Finally have a good feed of the tea/sandwiches/cake on offer.

Orobhsa

If it's Ballycotton there should be some pre-race coverage on this blog from middle of next week. http://corkrunning.blogspot.com/

Enjoy the run!

ManFromAtlantis

plasters on nipples is fail safe. (try and keep first mile slow this ia harder done than u might think) good luck.

Barty

Cheers for the tips.
Yip it's the Ballycotton 10 - will keep an eye on the Cork running blog - hopefully I'll be able to keep my own pace at the start.
I'm looking forward to it now as anywhere you read about it it's meant to be a really nice run.
Good luck to anyone that's running in it

village runner

you seem to train at the same speed all the time.
Take an easy day(run a min to a min and a half slower a mile)
Then the nxt day do a hard day. Read a out interval training and tempo runs. Do these and you will reap the benefits. Stick to what you are doing and you will stay still. I do 75 of my miles at 1.30 a mile slower than my 10km pace..........Gives me easy days so I can do a hard session midweek.