Advice for my first 10k

**1100011CS** · 09-23-2011, 08:13 AM

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

**bosco** · 09-23-2011, 08:23 AM

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.

**Senolcyc** · 09-23-2011, 08:27 AM

Sleep in.

**CloneAbuse** · 09-23-2011, 08:32 AM

Originally Posted by bosco

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.

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.

**SC Cy** · 09-23-2011, 08:41 AM

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.

**CykoAGR** · 09-23-2011, 08:42 AM

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

**wartknight** · 09-23-2011, 08:43 AM

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.

**wartknight** · 09-23-2011, 08:44 AM

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.

**Win5002** · 09-23-2011, 08:46 AM

buy a bike.

**CloneAbuse** · 09-23-2011, 08:47 AM

Originally Posted by CykoAGR

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

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.

**CYEATHAWK** · 09-23-2011, 08:48 AM

Don't and say you did.

**CloneAbuse** · 09-23-2011, 08:49 AM

Originally Posted by wartknight

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.

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

**dmclone** · 09-23-2011, 08:55 AM

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.

**MrPeske** · 09-23-2011, 09:06 AM

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).