DFW running club mark 2!! ALL ARE WELCOME!!!

rachaelfleur

Even more jealous now! :rotfl:

I usually eat porridge and a banana prob about 3 hours before hand too but I think I drink far too much. I don't mean to but I have this thing where I truly believe energy boosting drinks will help alot but they don't! I just get a stitch and want the toilet as soon as I set off!

Should I just sip a drink instead of downing 2 bottles like I usually do??

RichOneday_2

rachaelfleur wrote: »

Sooooo jealous of your 10K times! I will get there one day soon I hope!

Any tips on food/drink on race day? I had one serious stitch at about 5K and ran with it for about 3K, not nice and it slowed me down. Think I maybe drank too much before I set off.

Your 10K times will come down Rachel, but the key is to work on the endurance and speed elements of 10K running separately.

In other words, if someone just kept trying to run 10K faster and faster they would hit a plateau very quickly and find it difficult to improve. Approaching it in the right way will keep you improving for several months, if not years.

So far, my 10K time has come down from 1hr 15 mins back in October to 40:34 the last time I ran one in anger on 1st Feb. But there is still a long way to go through regular training improving the body's infrastructure - that time will come down to sub 34:00 in Summer, hopefully!:D

So you will improve beyond what you can possibly imagine as long as you're patient and keep the regularity of training going.

The key with eating/drinking is to keep things as normal as possible. Certainly don't eat within 3 hours of a race, otherwise some of the blood supply is diverted for digestion purposes causing lack of performance and possibly stitch. As far as drinks are concerned for a 10K, there's no real need to worry about it as long as you're normally hydrated before the race - certainly no need to drink during the race.

rachaelfleur

Wow, you've done fantastic, sub 34 is incredible!

I'm just impatient I guess. Although I have improved quite alot. My first 10K was May last year and did it in 1hr 7mins and now I'm down to 59mins. I'll have to start concentrating on endurance, really clock up the miles, especially if I expect to complete a half marathon in september.

Thanks for the eating tip, never really hungry on race day, too nervous! And I usually get more water on my face than in my mouth during a race so next time I'll just skip it.

RichOneday_2

rachaelfleur wrote: »

Wow, you've done fantastic, sub 34 is incredible!

I'm just impatient I guess. Although I have improved quite alot. My first 10K was May last year and did it in 1hr 7mins and now I'm down to 59mins. I'll have to start concentrating on endurance, really clock up the miles, especially if I expect to complete a half marathon in september.

Thanks for the eating tip, never really hungry on race day, too nervous! And I usually get more water on my face than in my mouth during a race so next time I'll just skip it.

You're right, it's the long slow miles that are the key to getting 10K times down - very little of the training should actually be done at speed (10-15% at most), the rest should be very easy.

You've done great already, but there's plenty more to come, I'm sure!:D

jjwhittle1981

HI all,

I can say for certain that the long slow runs ahve helped my speed no end. Before i started this outside running lark, i was getting about level 7 on the Multi Stage Fitness Test( Bleep test ) but since iv been doing the slow miles my speed has gone up so much iv now passed the RAF standard for fitness in a little over 8 weeks were as it had take my over a year just to reach the level 7 with just circuit training.
The beers have gone done well tonight but back to the tarmac tommorrow no matter what the weather is like being a northerner it doesnt bother me what the weather is doing

x_raphael_xx

Weather has been rubbish here today I hope it goes away by the time I get up tomorrow (working nights again) else I'll have to call off my Burrator run.
Really looking forward to it too

RichOneday_2

Week27
Mon2/3 Rest Day
Tues3/3 10K 57:32 (9:17/mile) (Pulse 78)
Tues3/3 10K 57:26 (9:16/mile) (Pulse 76)
Weds4/3 14.0 Miles 2:12:20 (9:27/mile) (Pulse 76)

This week is all about being super cautious and just getting the miles in. As can be seen from the pulse levels the effort is being kept as low as possible due to this all being new territory in terms of cumulative mileage.

Very nice out there this morning, frosty and sunny, but no wind thankfully.:D

Happy running everyone - those marathons aren't far away now!:D

becky_rtw

Wow nice running again Rich

The weather is much better here this morning too so I'm looking forward to my 10 miler tonight

rachaelfleur

It's a beautiful day here today, which I'm suprised by cause it was pouring it down last night. Definately going for a run tonight, can't wait

hypno06

It's still chucking it down here! I want to run tonight, so I hope it eases up. Actually, I don't mind if it is raining, as long as the wind drops.......

fingers crossed!

Happy running everyone!