Blackwater 10km run - this Sunday!

Yorky

I'm doing this run on Sunday (17th) - I run 4-6km daily but haven't done a 10k for some time.

My last runtime for this was 45 minutes in 2012 and I'd like to beat it. Any tips on what to do between now and then or is it too late?

Thanks in advance.

libelula

By now, you should be on the wind-down and taking an easy week coming up to a race.
Imo, the best thing you can do at this stage is to eat, sleep, and hydrate well to have yourself in the best shape possible.
As for the race itself and being concerned about getting to 10k, run the most of it conservatively. Leave yourself some energy, and if you have anything left after 8-9k then run like the divil.

Good luck

Condo131

When you get to 10k....you're just under 2/3rds of the way....It's 10 Miles, not 10k!!:o

Between now and then.....ease up and don't try to cram in more heavy stuff - you'll need to build up your reserves.

If the jump from 10k to 10M bothers you, don't worry, but ease back on the pace. You can push on later, if you want. It's a big jump, from 4-6k, to 15.5k. It's do-able, but its the pace that'll do the damage.

Yorky

Condo131 wrote: »

It's 10 Miles, not 10k!!:o

It's 10km

28064212

Huh... There are two "Blackwater 10" runs on May 17th. 10 Mile in Cork, 10k in Monaghan. What are the odds?

Anyway OP, there's obviously not much you can change at this stage, so the only thing left is make sure to sleep, drink and eat properly. Tomorrow morning, you should eat whatever you have been regularly eating before your runs up until now. It's not the time to start experimenting with a big bowl of porridge because you heard that's what runners eat (unless that's what you normally eat)

In terms of race strategy, given that you haven't run the full distance recently, you should start out slowly. It's much easier to accidentally run too fast at the start of the race, and much harder to recover from if you do. If you start out too slow, it's much easier to adjust upwards

ultraman1

28064212 wrote: »

Huh... There are two "Blackwater 10" runs on May 17th. 10 Mile in Cork, 10k in Monaghan. What are the odds?

And a 10k in blackwater,wexford

Condo131

LOL....Cross threads & multiple Blackwater 10s!!:D:D:D

Good luck to the OP!....and everyone doing the Blackwater 10....wherever on the planet it is, and whatever distance.