Nikki - you are doing fine.  It is also possible that you were just having an off day.  More than likely, you were just pacing yourself knowing that you were going to run longer.  I would not worry as you seem to be doing everything right.

As for your questions, I am certainly no expert - but here is what I have done the days up to the races I have run.  My races are usually on Saturdays, so you would need to adjust the schedule for your Sunday race.

1)  The Thursday and Friday before the race, I do not run.  Thursday would be a cross training day 1/2 hour - non impact aerobic exercise (elliptical machine, etc).

2)  The rest of the week, I would run 5K's (but up until recently, that is all I ran.).  I think the week before my next 5K on Thanksgiving day, I will run a 10K on Sunday and then 1 5K during the week and 2 days of cross training.

3)  The night before, I make sure I get to sleep plenty early.  The morning of - I make sure that I am at the registration table at least 30 min before the start of the race.  I might get there earlier, depending on the weather conditions.  Colder/ wet - I would give myself 45 min to 1 hour to warm up, etc.

4)  I have been told that on the Thursday night before the race, load up on carbs.  I have not verified this with anyone else.  Can someone else comment?  The morning of, I usually eat a bowl of oatmeal, 1/2 of grapefruit and some OJ.

As for where you run... if you are running at the 8 - 9 min miles.... put yourself in the middle of the pack.  The walkers will be in the back.  You will find that 24 - 25 min race will be in the middle of the pack to finish.  I would suggest that you find someone running a good pace and run with them.  Even though you have the Nike+ system, running with someone at an even pace will help you avoid running faster than you are used to.

Anyway, good luck and keep it up.

BTW - I got the odd idea to try and run 10 miles tonight (I watched the NYC marathon today and was motivated to run longer than usual).  I finished in 1 hour 23 min +/-.  Not a bad time...

Hello, All!

Nikki--You are going to do great!  Your pace sounds amazing to me, and you seem like you are very prepared for your upcoming race.  As far as carb loading, I've heard mixed information.  Most of what I have read recently says that you should eat a healthy diet with protein and carb balance the night before...but not the big pasta dinner that you've no doubt heard about.  It's better to eat a more normal meal. Stick to what you've been eating rather than try something new.

Eric--if you find out some good diet tips, please share them!  I find so much conflicting information out there, it would be good to hear some information "straight from the horse's mouth" if you know what I mean.

I have run twice since I last posted...both of them went really well!  Saturday I went for a run with my sweetie, and we ran 3.75 miles in 42:28--average pace of 11:20 with a big sprint at the end.  I was winded and tired, but it felt good overall.  My right knee was a little twingy on Saturday night, but felt better by Sunday.  Today, I ran 2.5 per the Hal Higdon schedule, and ran it in 27:18 and GET THIS--I ran an average pace of 10:44!!  I broke the 11:00 mm average--on my hilly course, too!!  Woo-HOO! Knees feel great, my muscles are a bit sore cause I was running hard, but I feel GOOD. I love runs like this.  It makes you feel so strong and capable. Lovin' life this morning!!  I know it's not speedy compared to some, but for me, this was a huge breakthrough.

Good luck to everyone this week in your training and preps for races.  Talk to you soon...

Sara

Nikki-  I hate to say this, but I could not help laughing when I read what happened during your run.  That is normal, it happens... and (most likely) will not happen during the race.

You will be fine.  Don't worry and do not really worry about your time.  Run your race, pace yourself where you will have enough in the "tank" for when you come near the finish line (I love it when I have enough to sprint to the end... but almost collapse when I cross - it means I paced myself right)

You have family that will be watching and enjoy the fact that they are there.  On Thanksgiving, I will have my wife, 3 kids and in laws all there.  Of course, they are all wanting to watch the girls and I am an after thought to them - but my daughters really get excited to see daddy run (same thing for when I play softball).

Again, you will be FINE. Do not worry and enjoy yourself.  Your times are fine and even if you run a 10 min mile, if you finish it... you should be happy.  Just remember what you did and try to improve for the next time.

As for the nutrition, the guy I was talking with last night is actually the local HS indoor track coach... so I picked his brain and what he does (he cannot run, but does work out with the kids and also refs hockey games)

1)  He suggested to load up on carbs 2 days prior (the proverbial big plate of pasta).  It will be digested and ready to burn off during the race.

2)  Within an hour after the race, load up on protein and sugar.  He recommended something in a liquid form as it will digest faster and help with the recovery.  If you have to make something and then eat it, it will take much longer to get into your system.

3)  He makes a protein shake after workouts.  He said he gets about 45-50 grams of protein in the shake.  One thing to note, the amount of sugar is unreal.  But, he says, it helps with the absorbtion and metabolism of the body to lose fat and build muscle.  It seems odd to have a shake after running (shakes are usually not healthy) , but he said he actually lost weight by doing this right before bed.

4)  Hydrate.... Hydrate... Hydrate....During, before and after the runs.  Try to at least take in the 8 glasses a day, but it should be 1.5-2x the amount because of what you sweat off.    A sports drink is a good option as it will help replenish things in the body that you lose in the sweat.

I know some of these seem obvious... but easy to forget.  After my 10 mile run, I had stomach cramps and figured out after the fact that it was because I did not drink enough.

By the way Nikki... Have fun and do not worry.  You will be fine.... (get the theme yet?  ) 

Hello 10Kers!

Nikki--You will be fine...

Eric--Great information there.  I appreciate your time in posting it for all of us to share.

I had such a great run today! Gorgeous weather, low humidity and breezy.  I decided on the route by the lake. Flat course, and I wanted to get it done fairly quickly today.  It was a short one on the schedule, 2 miles, so I really pushed myself to keep up a good pace.  I was shocked when I finished in 20 minutes and 40 seconds.  I ran an average pace of 10:20!! That's a full 24 seconds less per mile than Monday's run! Granted it was only two miles, but still it was a surprise--it felt really good, too.  Eric, you were right!  You do get speedier all on your own!

Have my long run of the week on Friday--4 miles--so I know I will be running that much slower.  I haven't run that far in a long while, so it will be interesting to see how it goes.  I hope you all have good runs the rest of this week.  Check in with you over the weekend!!

Sara

Mango - welcome back. Congrats on finishing the training.  Go with what you are comfortable with.  I know what you are saying about the Garmin.  I am hoping to get the 201 for Christmas.  If you look online (ebay most likely), you will find that a new one will sell for considerably less than that at a retail store.

I think you will find that it would help you in your training.  If you upgrade it to the 301 - there is a Heart Rate monitor.  I do not use one, but I could see tht it would be helpful.

One other thing, check the Active.com website for information on Nutrition.  There is a link and it will give you some articles written on proper eating as well hydrating, etc.

I have heard about something called a "hydrate pack" that is like a fanny pack to carry water.  However, it is bulky and heavy.  From personal experience, I would not worry about it under a 10K.  Just make sure you drink up before and after the runs.  I am not sure how anyone drinks 64 oz of fluid in a day.  I started this morning and got 32oz in during the day and I have another 8 tonight.  That includes my stride run I did after work.

Funny thing....(a side note).... I am seriously considering scheduling next year a couple of 5K races, a 10K race, a 10 mile race, a 1/2 marathon , a full marathon and then .... a ultra marathon that is near the house.  The ultra is in November, if I can get in.  With the wife pregnant, it might not happen like I want to though... we shall see.

Finished my first 5K this past weekend.  Have been wondering what the next step should be and looking for other posts here that might help me out.   I ran a 12.5 min mile and felt pretty good when I finished over all.   Look forward to hearing what you all have to say and get the support to keep moving.  Have enjoyed the effects this last 3 months it has had on my body and mind since I began to run.

Hi everyone,

I haven't run in a week! Eek! I have had chest congestion and lots of junk in my lungs and was told not to run to make it worse. I am going to try to do a really short, easy run on the treadmill today though...I'm itching to run and exercise again!

EricD, thanks for the suggestion on the nutrition info on active. I am about to go check that out right now. I guess I was just wondering if I was feeling so run down after my 6 mi run because I was dehydrated, etc. Now I realize it may have been bc I was getting sick! By the way, an ultra?! That is an incredible goal...a bit crazy sounding to me...but seriously, more power to you. I can't wait to hear how your running progresses!

Welcome to upwardbound and Lula! You might want to check out Hal Higdon's 10K Novice plan. I used it and loved it.

Sara, nice runs! Good job on getting the miles...getting the miles in when you don't want to and are tired builds mental toughness. Plus, not even run has to be (or should!) be at your fastest pace.

Happy running all

Sassafrass thank you for asking - my race was yesterday great weather mid 50s sunny,  I didn't run except for sunday/tuesday last week just because of the craziness of work but still felt really good.  My official time was 29:44 (9:35 pace) 5th in my age group  http://www.smileymiles.com/2009/RES%2009%20OPERATION%20TROOP%20APPRECIATION%20OVERALL.HTM  My goal was to finish under 30 minutes and I did!!!  Nike+ tracked a 8:28 pace/distance as 3.48mi http://nikerunning.nike.com/n/r/en_US/1946840436/1610640971/?sitesrc=fbk_ab_plus but either way I'm happy,.  My sister in law hte triathlete was only 9 people ahead of me.  There was a HUGE hill at the half way point that kicked my butt, I'd trained on hills but none this big.  I am by no means a cry baby but when I saw that finish line I wanted to cry, i did't but I wanted too!

I was so excited to come home and post so I was totally frustrated that active was down.

My next race it a 5k turkey trot and my daughter wants me to run the 1mi fun run that day also, and then there is a race on my B-day in dec 5 or 10k have not decided which I will do, hoping to be able to do 10k, my BIL asked me to run the pittsburgh 1/2 withhim in May for his 40th bday, so am I crazy? maybe....