What to Expect at a 10K

Race Day can be intimidating for the novice runner.  You're excited to participate, but are on edge at the thought of joining hundreds to thousands of runners at the starting line in a few short days.  Not knowing what to do or expect, you may be second guessing your decision to participate in the first place.  Let me put your mind at ease--with the dedication you've shown in these past few months, you have earned a spot at the starting line and should claim it proudly.  That being said, here are some helpful hints/observations I've made as a participant over the years that will help you feel prepared, relieve your anxiety, and calm your nerves on race day.

Before the Start
Plan on arriving early.  Give yourself plenty of time to find parking, use the porta-potties (lines can get long), and stretch.  You don't want to be dashing to the start line with a full bladder and tight muscles as the gun goes off.  If you think you'll need some extra encouragement, write your name in large letters across the front of your shirt. Nothing's better when you're hurting, than hearing a stranger cheer for you by name.  And believe me, they will.  Workout a rendezvous point at the finish line for your group.  You want to be celebrating and not searching in the end, so work that detail out ahead of time.  Make sure you have the appropriate cell numbers programmed in your phone.

At the Start
If one of your goals is a good finishing time, line-up towards the front of the pack, but BEHIND the elite group.  In general, people at the front are going to be running.  You don't want to be impeded by those walking at the start.  If just finishing is your goal, line-up towards the back and go with the flow.  Snap a picture to document the occasion with your phone while you're waiting for the gun--you in a sea of humanity.  Once the gun fires, it may take several seconds or minutes to reach the actual start line.  Don't worry about the clock if you've got a timing chip.  Your time won't start until you cross the mat.  If there's no  timing chip, make a mental note of the clock once you get to the start so you can deduct those minutes or seconds from your finishing time.

Mile One
Depending on how crowded the race is, the start might be very slow.  Once things get moving, though, you'll be surrounded by chaos.  With people to your right and left jockeying for position, it's easy to be intimidated, but stand your ground and power through.  Be wary, though.  Watch out for stray elbows and feet.  Keep an eye on the road, too.  It's easy to miss a curb or road reflector when you're surrounded.  If it's raining or wet, paint stripes can be slick, also.  Tripping and falling in mile one is not the way you want to start the day, so be particularly cautious until the pack thins out.

Mile Two
By the start of the second mile, hopefully the field of runners has started to dispersed and you  have room to run at your own pace.  Listen or watch for your mile split at the end of mile one and do some mental calculations as to what your time should be at the end of this second mile.  You'll probably be pretty winded.  The adrenaline rush from the gun and the crowds caused you to push hard that first mile.  Settle into a good pace now that can go the distance.

Mile Three
Once you see mile marker three, hallelujah, you're halfway home!  Almost.  Fatigue is becoming an issue at this point, but reaching that mental mark of halfway is energizing.  You have less in front of you than behind you, and that's a good thing.

Mile Four
Mile four is always the most difficult for me.  I'm dead tired and still have more than two miles to go.  Mile marker five seems like it's never going to appear.  Fatigue messes with my mind, and I'm convinced at this point that the course has been measured wrong.  Either that, or somehow I missed the split for mile five, which is virtually impossible.  Just when I'm ready to give in to exhaustion, I spy the mile 5 banner up ahead, and I know I'm going to make it.

Mile Five
Mental math calculations become increasingly difficult as fatigue takes over my brain, but after several attempts, I know that I'm on track to reach my goal if I can just push through this last mile.  With all the miles my legs have seen in the past months, I know they can carry me through.  If at all possible, I pick up the pace--easier said than done, though.

Mile Six
Now it's time to kick!  You've got less than a quarter mile to go, so give it all you've got.  When you see the cameras, flash them your best smile.

The End
Nothing's sweeter than crossing that line at the end, knowing you've given your all and are utterly spent.  The sense of satisfaction will linger for days.  Although you'll feel like sitting down, keep moving.  Walk around slowly while your muscles cool down.  If you develop any issues with breathing, muscle spasms, dizziness, etc., head to the medical tent.  They'll take care of you.

There's not much else to it.  So, come race morning, if you feel like a fish out of water, surrounded by elite looking runners in their hi-tech gear, yards of temporary orange fencing, race volunteers barking directions, and the general chaos at the start, remember, YOU ARE PREPARED.  You've trained long and hard and you'll be there at the finish.

Assignment for the week:  

day 1 - run 40 minutes     day 4 - intervals*
day 2 - run 50 minutes     day 5 - run 50 minutes
day 3 - run 60 minutes     day 6 - run 60 minutes

Race day is coming so LACE UP!

*instructions to come