Advice for my first 10k

Discussion in 'Off-Topic' started by 1100011CS, Sep 23, 2011.

  1. 1100011CS

    1100011CS Well-Known Member

    Oct 5, 2007
    11,200
    304
    83
    Marshalltown
    I'm running my first 10k tomorrow. Actually, the first race of any kind since junior high (a very long time ago). What should I eat tonight and tomorrow morning? I'm not even sure what to wear since it's going to be cold. I've got a long-sleeve Under Armour shirt that I'll probably wear but will shorts be okay? Any other advice?

    TIA
     
  2. bosco

    bosco Well-Known Member

    Dec 21, 2008
    4,802
    113
    63
    Des Moines
    Eat what you would normally tonight. In the morning I'd keep to foods that you are familiar with but foods that are simple like toast, or oatmeal, or power bars if you have eaten then before. You don't want to try experimenting with strange foods right before you run. I'm not usually all that hungry in the morning so I find it hard to eat so fruit and a gatorade works for me.

    Shorts would be fine but I'd wear warm up pants or sweats to keep your muscles warm and then take them off right before you run.
     
  3. Senolcyc

    Senolcyc Well-Known Member

    Apr 20, 2010
    3,234
    277
    83
    Sleep in.
     
  4. CloneAbuse

    CloneAbuse Active Member

    Oct 4, 2009
    858
    28
    28
    Upper Mgmt - Corporate
    Clive, IA

    Pick a carb that you'd normally eat tonight, don't overdo it, but it will ensure your energy stores are where they need to be. Bosco is right on, don't change up/experiment at this point. As far as the Under Armor, I've opted to wear an older technical-type long sleeve shirt that I don't mind losing (tossing along the course)...most races will donate discarded clothing to a shelter.
     
  5. SC Cy

    SC Cy Well-Known Member

    Wear a running shirt. I've run in two races and when finished my nipples felt like someone was lighting a fire on them. The odd thing is when training for the races I never experienced this feeling.
     
  6. CykoAGR

    CykoAGR Well-Known Member

    Dec 16, 2008
    1,693
    69
    48
    Waukee, IA
    I agree on the food. Eat something familiar, toast and PButter is always good for me. Im a big fan of 5 hr energy before races especially morning because I typically am not a morning workout person. This gets me going and helps with energy. Wouldnt reccomend it if you dont typically use something like this might not agree with your stomach.

    I would think shorts are fine. Be aware that it will be chilly in the morning and chilly morning+sweaty shirt=raw, bloody nipples.

    I sweat alot and run into upper body chafing a lot so I like to wear tight under armour with whatever over the top.

    The old shirt that you dont mind throwing away along the side of the route isnt a bad idea but some poor SOB has to pick this ***** up so Im not a huge fan but either way.

    Good luck
     
  7. wartknight

    wartknight Well-Known Member

    Mar 24, 2006
    6,731
    164
    63
    How are you running it? To compete and get a good finish? Or just to finish?
    If just trying to finish, I wouldn't worry too much about what you eat tonight. I like Cliff bars and a gatorade primer before morning runs.
     
  8. wartknight

    wartknight Well-Known Member

    Mar 24, 2006
    6,731
    164
    63
    Also, I would go with a long sleeve Dri-fit type shirt with bandaids on your nipples or some body glide. Depending how fast you are running, a shortsleeve shirt may be fine, but you will want a jacket right up until the start.
     
  9. Win5002

    Win5002 Member

    Apr 20, 2010
    406
    7
    18
    buy a bike.
     
  10. CloneAbuse

    CloneAbuse Active Member

    Oct 4, 2009
    858
    28
    28
    Upper Mgmt - Corporate
    Clive, IA
    LOL! Some poor volunteer picking up the sweaty, discarded clothing! Someone's gotta do it. For 10K I probably would discard the shirt. For longer efforts (20K, half marathon) I've definitely dumped the top (Drake half comes to mind).

    Good point on the nipples. I've actually used the round band-aids as a preventative measure. Even with a running shirts on, I've experience the RAW nipples. You can apply some body glide or other anti-chaffing to address this as well.
     
  11. CYEATHAWK

    CYEATHAWK Well-Known Member

    Aug 26, 2007
    2,347
    114
    63
    Don't and say you did.
     
  12. CloneAbuse

    CloneAbuse Active Member

    Oct 4, 2009
    858
    28
    28
    Upper Mgmt - Corporate
    Clive, IA

    Beat me to the band-aid suggestion! I hadn't seen your post, good call!
     
  13. dmclone

    dmclone Well-Known Member

    Oct 20, 2006
    15,774
    406
    83
    50131
    I'd wear exactly what you wore during training.

    I've used the band aids before. As far as other areas, anti-monkey butt works like a charm.
     
  14. MrPeske

    MrPeske Member

    Apr 11, 2006
    385
    21
    18
    CPA, payroll outsourcing
    downtown Des Moines
    Whats your time goal?

    I trained for my 1st triathlon 3 yrs ago and that was my 1st time running. I've biked for 15+ yrs so the endurance deal wasnt an issue, just speed. My Hy-Vee time split was 61 minutes, so not fast. Have fun with it and good luck sleeping tonight. The combination of early morning events (what time do you have to show up?) and anticipation can make sleeping a chore...

    You should rock some ISU gear. I'd wear a stocking cap until just before you take off, possibly some gloves too (to offset the chilliness of your running shorts).
     
  15. cyfan964

    cyfan964 Well-Known Member

    Oct 22, 2006
    4,808
    208
    63
    4 blocks from the Jack
    We have a winner.
     
  16. ljhlax

    ljhlax Member

    Dec 14, 2010
    386
    22
    18
    Dad
    Kalamazoo, MI
    I learned more in a year running with this group than I did the ten years prior to it.
    The Runner's Edge There are some freebies on the site, but you mostly have to be a member to get the good stuff.

    My advice:
    Start slow. I mean it. Start slow. It is much more fun (and psychologically rewarding) passing people the last mile or two than passing everyone the first mile and then being the one passed by everyone else the last mile or two.

    Load up on carbs (pasta) and a couple bananas the night before.

    The day of Eat your favorite nutrigrain bar and have some juice.

    When you start running look for a pace group sign. 11 or 12 min a mile group should be a good place to start. You should be able to run and talk (conversational running) for the first 2 miles. That will allow your body to adjust but not overexert yourself. You will also find your lungs opening up like they haven't in a long time. After about 30 minutes of running, your body is adjusted, now you can pick up your pace if you would like or have the energy to do so. Just remember to hydrate at every water station. I would suggest buying a package of orange slices (the candy ones at Kum and Go or Caseys) When you reach water stations, just pop one in. They taste much better than most sports goo and are much cheaper. I've run a number of half marathons with them and I've found they are just as effective. As for the long sleeve Under Armour, I'm not a fan. I always layer, Wind pants wind jacket, running shorts and running shirt. If I start overheating, I remove the outer layer. I usually have someone around mile 1 or 2 water station I could give them to if I need to take them off. I also run with a head band to cover my ears on real cold days and gloves and trax (grips for the treads of your shoes) for snowy weather.
     
  17. 1100011CS

    1100011CS Well-Known Member

    Oct 5, 2007
    11,200
    304
    83
    Marshalltown
    Thanks for all the advice. My goal is under 55 minutes. I can do that pretty easily when training but not sure how different it will be in the race.
    I've never had a problem with chafing (nipples or otherwise) and I've run up to 10 miles. Do you think I should worry about it?
    If I have to take my shirt off I'll just carry it and use it to mop up all my sweat. I sweat like a pig (do they sweat?) and do this when training.
    I'm not a morning person and the race is at 8AM. I'm planning on getting up at 6 just so I can get moving and woke up. I was thinking about one of the 5 hour energy things too but the stomach thing is a good point. Think I'll skip that and just have a cup of coffee and a banana. Maybe a little oatmeal which is pretty normal for me.
    There's a spaghetti dinner tonight that's included in the race fee. Not sure I want to chance eating their food though. Probably just have some spaghetti at home and try to get some sleep.

    Any other thoughts?
     
  18. GeronimusClone

    GeronimusClone Well-Known Member

    Oct 23, 2008
    8,260
    614
    113
    Communications
    Des Moines, IA
    Drink as little water as possible and eat as much fettucini alfredo that you can.
     
  19. 1100011CS

    1100011CS Well-Known Member

    Oct 5, 2007
    11,200
    304
    83
    Marshalltown
    :cool:
     
  20. capitalcityguy

    capitalcityguy Well-Known Member

    Jun 14, 2007
    6,380
    172
    63
    Male
    Des Moines
    Your first 10K?

    I'd take enough to be sure you have at least 3 mos. salary saved for emergencies. Stick that in a money market acct. The rest I'd invest in a well diversified mutual fund....maybe in an IRA.

    ;)
     

Share This Page