Carrick 10km

 

So, what advice is there only days away from the Carrick 10km.

Here are some words of wisedom that might help you get thru it or set your PB on March 2^nd.

 

Look down.

Select the shoes, and the socks you’ll wear in the run. The shoes should be relatively lightweight but provide good support, and the socks should be the type you wear in other activities. If the shoes aren’t your regular training shoes, wear them on at least one of your test run, this will determine whether you’re likely to develop blisters or get sore feet, before it’s too late. If the shoes bother you on this run, get yourself another pair.

 

Recci the course.

If at all possible, start doing shorter runs on the same course as the race. For example, try running half the course or the sections that you feel might pose the greatest challenge.

 

Dress the part.

Don’t run the race in a cotton T-shirt you’ll run so much easier in real running clothes, such as those made of Coolmax or nylon, than in a suffocating T-shirt. Once you’ve picked your outfit, make sure it doesn’t irritate your skin and also wear the it on at least one training run.

Feeling Good.

Even if you’re feeling great, don’t up the ante and increase your training, just get plenty of rest and arrive at the start line fresh.

 

Taper.

Do no more than 40 percent of your current training the week of the race, with most of that coming early in the week. On the day before the race, take the day off if that’s what you usually do, or do a short easy jog to loosen out.

 

Run a dress rehearsal.

Four or five days before the race, do a recci of the race in your race outfit and shoes. Picture yourself running strong and relaxed. Besides boosting your confidence, this run will provide one last little bit of conditioning.

 

Run by clock.

If possible, run at the same time of day as the start of the race. This way, your body’s rhythms (including the all-important bathroom routine) will be in sync with your needs come race day.

 

Set two goals.

Set one goal for race day, and another as a backup plan. Your 1^st goal should be challenging but attainable, PB (Personal Best time) or 1^st from your group or club. If things don’t go to Plan A, then your back-up plan might be to just enjoy the race and get to the finish line.

 

See success.

On several nights before going to bed, or first thing in the morning, visualize yourself crossing the finish line as the clock shows a new personal best, with a smile on your face !

 

Chill out.

Reduce the outside stresses in your life as much as possible, politely decline invitations to late nights out, and so on. Most of all, stay off your feet unnecessarily in the days before

 

Carbo-load, don’t fat-load.

Concentrate on eating carbohydrate-rich foods, such as pasta, potatoes, bread, fruit during the last few days. It’s the carbs, after all, not fat or protein that will fuel you on race day. Make sure your food choices are carbohydrate-rich, not full of fat.

 

Go with what you know.

Everyone and anyone will love to dispense advice, don’t try anything new this week or for the race. Stick to your plan and what you’ve practiced during your buildup. Ignore any words of wisdom on diet tricks from friends, or club mates. Feel comfortable with what you’re doing rather than trying something new and worrying how it will affect you.

 

Eat breakfast.

Two to three hours before the start, eat a carbohydrate-rich breakfast, even if that means getting up a little earlier. As you slept, your brain was active and using the glycogen (stored carbohydrate) from your liver. Breakfast restocks those stores, so you’ll be less likely to run out of fuel. Aim for a few hundred calories, such as a bagel and banana or toast and a sports bar.

 

Warm up and stretch

But just a little, no more than 10 minutes of light jogging, finishing 15 minutes before the start. Precede and follow your jog with stretching.

 

Collect yourself.

Before the start, find a quiet place, and spend five minutes reviewing your race plan and motivation, this can be done during your stretching routine. Try to keep stretching after you’ve been herded to the start area. Jog in place as well, to keep your heart rate slightly elevated

 

Start slow and Relax

Run the first two to three kilometres slower than goal pace. This preserves precious glycogen stores for later in the race so you can finish strong.

 

Tick off certain points, not kilometres

Instead of obsessing about each one of the 10km. Break it down into more manageable pieces (top of a hill, certain turn, etc) and tick them off as they pass, this makes it more manageable mentally.

 

Drink early, drink often.

Take water or sports drink at the aid stations. During prolonged exercise, our thirst mechanism doesn’t keep up with our actual needs. Then, as you become dehydrated, less oxygen and fuel is delivered to working muscles, and you run slower.

 

Go hard late.

No matter how much you’re raring to go, keep things under control until well past the halfway mark. Then you can start racing. If you feel relatively good at 8 km, that’s the time to get aggressive. Focus on a runner who is 100 metres ahead of you, pass them, then move on to your next victim.

 

Talk to yourself.

Negative thoughts will come into your head, but talk positively to yourself, “Yes, I’m really tired” but,  “I will finish somehow, some way” Say this to yourself over and over and it helps to recognize that the pain is just temporary. And, as we all know, pride is forever.

 

Most of all be thankful that we are able to take part and,

ENJOY !