10K on Sunday - am I going to die?

Shoe Lover

Hi All,

I'm running a 10K on Sunday but have been so busy at work this week that I have not had the opportunity to get out in the evenings to do some training. The last time I ran was Saturday. I have been training quite consistently for it, but am I going to feel mega pain on Sunday and if so, what should I do to circumvent this? Also, if anyone has any ideas on what I should eat before the race, pls let me know. The race is at 3pm and I always struggle with what to eat before races. I don't want to be full and get sick, but then I don't want to get half way around and feel like I'm going to faint!

thanks

RoyMcC

It's not the worst scenario, arriving at the starting post fresh and slightly undercooked. You won't have lost too much endurance in a week. As in any race start off with caution (unless you're targeting the win or a PB) and see how you feel half way in.

I'd say normal brekky and a light lunch a couple of hours beforehand - and don't experiment with food you're not used to.

Good luck.

elvis jones

RoyMcC wrote: »

It's not the worst scenario, arriving at the starting post fresh and slightly undercooked. You won't have lost too much endurance in a week. As in any race start off with caution (unless you're targeting the win or a PB) and see how you feel half way in.

I'd say normal brekky and a light lunch a couple of hours beforehand - and don't experiment with food you're not used to.

Good luck.

+1 on the above.

Shoe Lover

Many thanks! I'm not planning on winning or going for a PB. I'll just be happy to complete it in a relatively decent time (for me).

Timmaay

Ha, when I read the title I was thinking oh god, is a 10k perceived to be that difficult that a normal, non running person might actually die attempting to complete one ! Don't worry about missing the week of training, you will be grand, in terms of pain, its all relative to what you are trying to do, and in your case if you aren't targeting a PB, but as you said you have put in consistent training in the weeks leading up to this, then there will be no reason you will be in much pain.

My view though ha, is if there was no pain during a race it meant I didn't push nearly hard enough and to get the finger out and try harder next time!! Its all relative as I said.

menoscemo

Timmaay wrote: »

My view though ha, is if there was no pain during a race it meant I didn't push nearly hard enough and to get the finger out and try harder next time!! Its all relative as I said.

Yeah I was gonna say it's pretty normal to feel like you are going to die during a 10k race :P

gerard65

You most likely won't die, but you wish you had, on Monday morning if you try run it too fast:pac:

Shoe Lover

Thanks for the responses everyone! I have run 10k's before, thank God, this isn't my first one and my last one in May was a PB of 62 mins and I thought I was going to get sick all over the place during the last kilometre, but I felt good at the end. I was hoping to get this one in under the hour but not sure now. I'm going to a step class tonight so that will get the legs moving again (not the same as running I know), then I might just do a light jog on Saturday morning to get the legs moving. What do you think?

G-Money

I'm sure you will be fine.

I did my first 10k a few months ago at the Great Ireland Run in the Phoenix Park. I don't remember why, but I missed out on quite a bit of training in the few weeks leading up to it. In fact I think I might have missed at least two weeks training before it and went out for an "easy" 5k jog the day before to try and blow off the cobwebs. I think it took a little out of my legs but mentally I felt like I needed to do it. Still not sure what was the best thing to do. Normally I like to rest up for a day or two before a race and do nothing more strenuous than walking.

The race itself was tougher than I was expecting, but I think it didn't help to be standing around for an hour in the blazing hot sun waiting for them to start the race. It was very hot that day so I made sure to take it easy. I checked out a map of the route beforehand and knew there was a nasty hill just past the 5k mark so I jogged/ran to the water station at the 5k mark, then walked the next 3.5k and then jogged the remainder. Also I figured it would be easier to drink the water if I was walking than if I was running.

I think you said the race will be starting at 3pm, so unfortunately if it's a warm day, that will probably be slap bang in the middle of the hottest part of the day. So take the weather into account and make sure you are suitably hydrated.

As for what to eat. I've eaten the same thing before each of the three races I've done so far - a bowl of dried porridge oats mixed with a low fat yoghurt. I might possibly have thrown in some nuts too, but if not, then just the porridge oats and yoghurt. I hate porridge when it's made up normally but I like the dried oats with a low fat yoghurt. It's kind of like a muesli. Depending on the time of day the race is at and everything, I might eat slightly more than 1 serving, but not much more. Mostly because I find if I'm nervous the night before, I don't sleep that well and that seems to make me extra hungry. I eat this 3 hours before the race is due to start. That way it has time to settle and digest and in my messed up theory, it's gone too far to come back up, but not far enough that it's going to need to come out in a hurry either

I agree with others, don't decide to eat something new on race day or race morning as that is just asking for trouble. I'd go as far to say to make sure you eat plain normal food for at least 24 hours before your race as well. Sometimes I find it can take food longer to make it's way through your system than other times so I try not to eat anything dodgy the day or two before that might come back and haunt me during the race.

So stuff like plain chicken, rice, pasta, whatever. No fancy sauces or dishes. I also refuse to go out the night before a race, either to drink or eat.

I also heard a good tip from Lolo Jones, "the night before a race you normally can't sleep that well, so rest up the night before that".

Good luck on Sunday.

huskerdu

Good luck on sunday.

Be positive, like Ray said, consider it a week of rest and your legs will be raring to go.

You cant improve your endurance much in a week anyway, but you can over train and regret having tired legs.


Have a light lunch - I suggest simple carbs and not too much. Better slightly hungry that over full.
Drink lots of water

Pace yourself in the first half. If you are aiming for 60 minutes, then every Km should be 6 minutes and no less. If you have much left in your legs, you can speed up a bit at the end.

Take the race in short chunks,
At any one time, focus on running 1 km in 6 minutes and don't think about the rest of the race.

Of course you will be completely beat at the end, but you will have achieved something, so its worth it.

Have fun
Every km in the bag is closer to the end.

pconn062

Shoe Lover wrote: »

Hi All,

I'm running a 10K on Sunday but have been so busy at work this week that I have not had the opportunity to get out in the evenings to do some training. The last time I ran was Saturday. I have been training quite consistently for it, but am I going to feel mega pain on Sunday and if so, what should I do to circumvent this? Also, if anyone has any ideas on what I should eat before the race, pls let me know. The race is at 3pm and I always struggle with what to eat before races. I don't want to be full and get sick, but then I don't want to get half way around and feel like I'm going to faint!

thanks

Can I ask, it it the 10k in Clogherhead you are running?

Oryx

Youll only feel mega pain if you go off too hard, and youve been advised above how to keep an eye on your pace. Finishing a race feeling like you might throw up (but dont) is a sign you worked just hard enough. Tbh, that never really goes away, its just your times improve.

If your training has been good till now, a week off wont make much difference, except in your head. So instead of fretting, just relax and tell yourself that after your rest week, you are strong and ready. Youll race better with a positive head on ya.

Good luck with it.

Shoe Lover

Thanks everybody! Your advice is really appreciated! I just gotta get out there and do it now!

pconn062 wrote: »

Can I ask, it it the 10k in Clogherhead you are running?

Yes, it's the Clogher one!

pconn062

I live close to Clogherhead and have ran the course several times, and it is quite hilly. I would say go off easy at the start cause it gets very hilly about 2 mile in and again about 4 miles in.

Shoe Lover

I wanted to die :mad:

RubyK

Shoe Lover wrote: »

I wanted to die :mad:

Sorry to hear that! But don't let it put you off, everyone has a bad race at some time, but it makes the good ones feel all the better

Shoe Lover

RubyK wrote: »

Sorry to hear that! But don't let it put you off, everyone has a bad race at some time, but it makes the good ones feel all the better

Thanks but I think it was more that I felt the race was badly organised. There wasn't enough water stations for the day that was in it. The hills were killers, I had to walk some of it. In fact, I didn't see one person who was able to run the whole 10k, although I'm sure some of the elite crew had no probs And then the fact that the road for the last km was not closed to traffic and we had to contend with traffic coming in both directions, with very little regard to the runners on the road, it just made a hard race harder! But still live and learn, 4 mile in Dunleer next

RubyK

Shoe Lover wrote: »

But still live and learn, 4 mile in Dunleer next

That's great! Fair dues to you, sounds like a tough race, and especially with the heat that was there.

Good luck with 4 miler!

Bally8

Shoe Lover wrote: »

I wanted to die :mad:

But you didnt!:D

You should take that as a very positive thing. You were worried you might die, you wanted to die but in the end you completed the race and you didnt die. You are stronger than you first thought- well done!

elvis jones

Shoe Lover wrote: »

Thanks but I think it was more that I felt the race was badly organised. There wasn't enough water stations for the day that was in it. The hills were killers, I had to walk some of it. In fact, I didn't see one person who was able to run the whole 10k, although I'm sure some of the elite crew had no probs And then the fact that the road for the last km was not closed to traffic and we had to contend with traffic coming in both directions, with very little regard to the runners on the road, it just made a hard race harder! But still live and learn, 4 mile in Dunleer next

Ok i'm going to play bad cop here..........over 10KM you would only need 1 water station. Its not a long distance and if you were properly hydrated before hand ( even with the heat ) you should have been able to finish it with just one water station.

We all get hydration wrong at times and perheps its something you need to be aware of next week............i know its bit me in the bottom before !!!

BUT after saying all that well done.

Shoe Lover

I had drunk three litres before the race so I don't know how much more I could have drunk. I was using the water more for dousing myself with because it was that hot. I can't drink water while running as it makes me want to puke. But I get what you are saying and I thought I was fully hydrated. I just thought that given the heat and the fact that the majority of the course was up hill and not little hills either that they should have had more

elvis jones

Shoe Lover wrote: »

I had drunk three litres before the race so I don't know how much more I could have drunk. I was using the water more for dousing myself with because it was that hot. I can't drink water while running as it makes me want to puke. But I get what you are saying and I thought I was fully hydrated. I just thought that given the heat and the fact that the majority of the course was up hill and not little hills either that they should have had more

There is a problem and its something you need to train your body to do. I had the same problem but i find if i have a small bottle and sip it over 4 km it gets into my system slowly and does the job. Half the problem is that we are hot and thirsty and tend to gulp down the water that thats what causes us to want to puke and the water goes around in your system like a washing machine.

If you sip slowly your body still get hydration but doesn't have to deal with the large amount of fluids at once !

RayCun

Shoe Lover wrote: »

I had drunk three litres before the race

:eek::eek::eek::eek::eek::eek::eek::eek::eek::eek:

Three litres of water before the race? Too much!

Shoe Lover

RayCun wrote: »

:eek::eek::eek::eek::eek::eek::eek::eek::eek::eek:

Three litres of water before the race? Too much!

Well it was from like 9 in the morning until about 1pm and the race didn't start until 3pm so I thought it was well gone by then!

Anyway, I'll take all of your comments on board and apply them to my next race! That was only my 3rd 10k so I'm (slowly) learning what to do and what not to do!

elvis jones

Shoe Lover wrote: »

Well it was from like 9 in the morning until about 1pm and the race didn't start until 3pm so I thought it was well gone by then!

Anyway, I'll take all of your comments on board and apply them to my next race! That was only my 3rd 10k so I'm (slowly) learning what to do and what not to do!

I never stop learning, every race makes me see something new or different from what i do or from looking at others !

pconn062

Shoe Lover wrote: »

Thanks but I think it was more that I felt the race was badly organised. There wasn't enough water stations for the day that was in it. The hills were killers, I had to walk some of it. In fact, I didn't see one person who was able to run the whole 10k, although I'm sure some of the elite crew had no probs And then the fact that the road for the last km was not closed to traffic and we had to contend with traffic coming in both directions, with very little regard to the runners on the road, it just made a hard race harder! But still live and learn, 4 mile in Dunleer next

I actually thought the race was well run, the only bit that was a bit of a fiasco was the start! I personally thought there was enough water stations for a 10k. I'm glad I new about the hills before hand, this is where i passed a lot of people!:D Still about two mins slower than my best (still got under 45 mins so I'm happy). The Dunleer one will be great, I know the people organising it, will be a great event.

ger664

Shoe Lover wrote: »

I was using the water more for dousing myself with because it was that hot.

Get a sponge. It is more effective if you sponge your head face and shoulders then just chucking water over you head in a run/race where you have to contend with high tempatures.

mloc123

you do not need water on a 10km

RoyMcC

mloc123 wrote: »

you do not need water on a 10km

I don't personally. Neither do I know if there are guidelines/regs in Ireland. However both UK Athletics and the British Association of Road Races (BARR) specify drinks stations not more than 3 miles/5k apart in road races, for races of 10k or more.

elvis jones

RoyMcC wrote: »

I don't personally. Neither do I know if there are guidelines/regs in Ireland. However both UK Athletics and the British Association of Road Races (BARR) specify drinks stations not more than 3 miles/5k apart in road races, for races of 10k or more.

Thats why i said 1 water station would be about right. I personally don't need water for 10KM either. Up to 16KM i'm normally fine but need it over that.

Rossin

shoe lover was it the clogherhead 10k??

it was my first race, had to stop a few times as well ,the hills were very tough for a beginner, the sun didnt help either though! the first hill went on forever

keithrus

hey all,

Does it not depend on the humidity and the type of runner you are ie beginner, intermediate, pro on the amount of water??? I'm all new to this and its a great sport/hobby to have.

It was a great day out and testing it surely was.

Like Rossin, it was my first EVER run and was certainly a testimony to organisers and participants alike.

well done to all

who is doing the Galway run?

robinph

keithrus wrote: »

Does it not depend on the humidity and the type of runner you are ie beginner, intermediate, pro on the amount of water???

Not by a huge amount. On a really really hot day then a sip of water or a cup over the head may be useful for cooling and to just make you feel a touch more comfortable, but there wouldn't be much requirement, or use, to take on water en-route for a 10k run.

Shoe Lover

Rossin wrote: »

shoe lover was it the clogherhead 10k??

it was my first race, had to stop a few times as well ,the hills were very tough for a beginner, the sun didnt help either though! the first hill went on forever

Yes, it was the Clogher one! There is another in Ardee on 30July. Must sign up for it. Going to get a footscan in Lifestyle at the weekend as bought Nike Dart 8 runners on St. Patrick's day and they are still cutting me :mad: Have tried everything - plasters, decent socks, vaseline etc, the blisters I have after Sunday are unreal :mad::mad:

huskerdu

Shoe Lover wrote: »

Have tried everything - plasters, decent socks, vaseline etc, the blisters I have after Sunday are unreal :mad::mad:

Have a look at this thread and see if any of the advice on blisters is a help.

http://www.boards.ie/vbulletin/showthread.php?t=2056102051

menoscemo

Shoe Lover wrote: »

Yes, it was the Clogher one! There is another in Ardee on 30July. Must sign up for it. Going to get a footscan in Lifestyle at the weekend as bought Nike Dart 8 runners on St. Patrick's day and they are still cutting me :mad: Have tried everything - plasters, decent socks, vaseline etc, the blisters I have after Sunday are unreal :mad::mad:

I'd say absolutely change your shoes. I used to have a pair of Dart's and they are basically just not built for running. Go to a proper running store and get a Gait analysis if possible. I really wouldn't trust lifestyle, they generally just try to recommend you the dearest pair whether it suits you or not.

Oryx

You can train yourself to run 10k without water, but if you think you will need it, its helpful to be self sufficient. Bring a bottle to the start line, so you have something to sip for the first while. (Learn to do this!) You can sling it if and when you need to.

Many races are held on open roads, you do get used to the cars.

Sorry you found this one a bit tough, but races like that are what make you into a good runner. Because you did it, you finished anyway. Running is 50% good legs and 50% mental toughness.

keithrus

Shoe Lover wrote: »

Yes, it was the Clogher one! There is another in Ardee on 30July. Must sign up for it. Going to get a footscan in Lifestyle at the weekend as bought Nike Dart 8 runners on St. Patrick's day and they are still cutting me :mad: Have tried everything - plasters, decent socks, vaseline etc, the blisters I have after Sunday are unreal :mad::mad:

I went into Elverys in Swords and they sorted me out pretty nifty. I was complaining of a swell or something to my left foot and after the review they recommended proper runners for me. After getting them, I had no issues re pain. Hope the blisters clear up soon enough

elvis jones

Shoe Lover wrote: »

Yes, it was the Clogher one! There is another in Ardee on 30July. Must sign up for it. Going to get a footscan in Lifestyle at the weekend as bought Nike Dart 8 runners on St. Patrick's day and they are still cutting me :mad: Have tried everything - plasters, decent socks, vaseline etc, the blisters I have after Sunday are unreal :mad::mad:

My feet started like that but the more you run the harder the skin gets and the less of them you well get.

I remember when i ran 2 miles and got blisters, now i can run 14 and not a sign of them and no vaseline or anything on them.

Rossin

Shoe Lover wrote: »

Yes, it was the Clogher one! There is another in Ardee on 30July.

oohh this will have to be my 2nd one so, it can only be easier than that one surely! is it 10k as well? where can you sign up??

i never actually got gaiting done ive always just bought a decent pair of asics and have had no problems with them, great runners!

Rossin

ah i found it thanks for heads up

http://www.runireland.com/events/ardee-turfman-10km-0

ThisRegard

My feet are actually quiet soft these days, much softer than they used to be and I put it down to the shoes I now wear, no hot spots to get used to.

Shoe Lover

elvis jones wrote: »

My feet started like that but the more you run the harder the skin gets and the less of them you well get.

I remember when i ran 2 miles and got blisters, now i can run 14 and not a sign of them and no vaseline or anything on them.

Well I've been running now for a year and a half and I never had this problem with my old runners, so I'm putting it down to the crap Nike runners

keithrus wrote: »

I went into Elverys in Swords and they sorted me out pretty nifty. I was complaining of a swell or something to my left foot and after the review they recommended proper runners for me. After getting them, I had no issues re pain. Hope the blisters clear up soon enough

Hmm, I might give Elverys a go then, I work in Baldoyle & will have the car with me on Friday, so might pop in on the way home! Do they do the full gait analysis in there and do they charge you for it? Thanks!

Dotcomdolly

They do gait anyalysis in Elverys but I think (in mye xperience) thay aren't all that knowledgable. I'd highly rec. Amphibian King who are in Base2Race in Ballymount
http://www.base2race.ie/site/contact/

Shoe Lover

Dotcomdolly wrote: »

They do gait anyalysis in Elverys but I think (in mye xperience) thay aren't all that knowledgable. I'd highly rec. Amphibian King who are in Base2Race in Ballymount
http://www.base2race.ie/site/contact/

Thanks for that, but it's a bit far for me! I'll give Elvery's a go and see what they say!

keithrus

Shoe Lover wrote: »

Well I've been running now for a year and a half and I never had this problem with my old runners, so I'm putting it down to the crap Nike runners



Hmm, I might give Elverys a go then, I work in Baldoyle & will have the car with me on Friday, so might pop in on the way home! Do they do the full gait analysis in there and do they charge you for it? Thanks!

Well they put me on a treadmill, checked out the way I run (like a duck!!) and compared me with other runners etc. Girl called Anna was very friendly and helpful. No charge for the analysis.

Shoe Lover

keithrus wrote: »

Well they put me on a treadmill, checked out the way I run (like a duck!!) and compared me with other runners etc. Girl called Anna was very friendly and helpful. No charge for the analysis.

Ha, that made me laugh Sounds good, I'll pop into them after work on Friday and see if they can sort me out! Although me and treadmills dont' go very well together - they make me feel travel sick

5h4mr0(k

keithrus wrote: »

Well they put me on a treadmill, checked out the way I run (like a duck!!)

Must be that fancy Chinese lunar calendar gait analysis....