Signed up for 1st 10k

A year ago this week i was 19 stone with a 42" waist and diagnosed with type 2 diabetes, so i decided to turn my life around whilst trying to stick to a diet i started walking. After a while it turned in to very brisk walking, almost speed walking, and when i finally got a pair of trainers that suited me a few months ago i started jogging.

So as i say, a year later at the age of 47 i've shred just shy of 5 stone, now a 34" waist and my diabetes is wholly controlled by lifestyle. My running has improved, i tend to run by duration rather than distance and have got up to an hours running which my watch tells me i cover just over 7 miles with splits of around the 8' 14" mark.

Hence i've just entered my first 10k race which is just 6 weeks away....... has anyone any advice on how i should proceed for the next 6 weeks? i tend to run 3 times a week aiming to extend my runs by 10 mins each week, the days i don't run i speed walk for an hour. Whilst i would like to put in a good time for my first 10k, and knowing i already can complete that distance, i have my eye further set on competing in a half marathon later in the summer or autumn time, so would like to increase my distance.

I specifically would appreciate any advice on how to approach the last week leading up to the race.

Thank you

Comments

  • Richard  2Richard 2 ✭✭✭
    Sounds like you just need to keep going.

    Good work, achievement is a fab feeling, well done.

    Half marathon next!
  • portlandersportlanders ✭✭✭
    Thanks Richard, the gear fit2 watch i got has kept me motivated, though it played up yesterday saying i had done 12 miles at a 4 min pace.... i wish! But got on to samsung tech support and after a reset and adjusting a few settings it seems to working fine again with an improved battery life. Today was meant to be a rest day but snook in a crafty 30min which i did at a 7'30" pace - also learnt how to sync the data from shealth to strava, so giving that a try for added motivation.... never done a race before, so wondered how i should prepare for that week before the race, carry on as i am or rest more?
  • portlandersportlanders ✭✭✭
    Well shocked myself this morning, decided to go out and try a new route and run 10k, done my 10 min walk beforehand and stretches, set the gear fit2 watch for 10km then off i went.

    I don't have a clue on pace when i'm running, just go in a comfortable stride that makes me work up a bit of sweat. Tried to keep a close eye on the watch, but it the end i finished the run with a recorded distance of 10.15km which i done in a surprising 46'09" according to the s-health app.

    I sync the data over to strava which showed i averaged 7:19/mile pace which has really surprised me, especially as i'm still a heavy guy. Also chuffed as Strava shows a segment of the road i ran, has been ran by 32 others, and i'm 4th fastest! Seriously a year ago i couldn't walk to the top of stairs without using 2 handrails and i would still be out of breathe! so i'm a bit overwhelmed to say the least.

    I now plan to have a couple of days of just walking, 5 miles each day, and then next week i'll set the watch to 10 miles and see how i go from there.

    Wish i had known about strava before though, much better than samsung's s-health - more interactive i feel. Next thing for me to sort out is another watch, the samsung gear fit2 has been really good to me, but the battery drain is terrible now i'm doing longer runs... went down from 85% to just 40% in my run this morning and that was with lots of things disabled and the screen brightness turned right down that i could hardly see it, i've done what i can and battery is still not good enough. Will have a gander on the equipment section and see what's recommend or create a post myself.

    Guess the long shot of today is not only can i do a 10k race, but sub 50 mins would be a hell of an achievement, the race i'm entered does have a bit of a climb for the first 3k, so it's not a certainty i'll do that, but that's now the target.
  • Cal JonesCal Jones ✭✭✭
    That's a damned good time for someone who only took up running recently. I haven't even got close to that.
    No need to change much at this point, but do take it easier in the days leading up to the race so that you are fresh.
    When you start training for the half, you need to slow down your longest runs to an easy pace and save the speed work for shorter runs. It's worth having a look at a few plans so that you get an idea of the kind of training you should be doing.
  • portlandersportlanders ✭✭✭
    Thank you Cal, next week when i go for the 10 mile i'll ensure it's a slower pace - be an accomplishment to make to the end.

    I do have to say, the results i'm getting now probably comes down to the past year when i've been doing my walking.... walking that I've increased the pace and done for every single day, not missed one. The route i take is 4.5 miles, and during the summer last year i was doing this twice a day a few days a week. So this must be the basis of why i'm able to do what i am doing now. When i don't run, i do this walk which now takes approx an hour. I tend to get a pair of trainers to last 3 months if i'm lucky, but now i've started running as well i'm scared they won't last even that long!

    Thanks for the advice, much appreciated.
  • portlandersportlanders ✭✭✭
    I tried a 90min run this morning, fell 5 mins short, was well dehydrated and had to walk 35 mins to get back home.. longest warm down i've done, Rookie mistake, i need to address this for my next long run. But still very pleased with the result -

    10.76 miles 7:54/mile pace 1:25:02 time

    Not trying to get too far ahead of myself, but thinking the 10k could now be used in prep for a half marathon! Need to work on my hydrations issues, and also sort out some productive short runs.

    Full marathon next year perhaps... again not trying not to get too far ahead of myself, but am very surprised at the results i'm getting.
  • That's a great run portlanders, especially considering you ran a 46:xx 10 km the other week!
    One thing you'll want to consider now is running at paces sustainable for building mileage - an easy pace where you're comfortable to talk. This could be as slow as 9-10 minute miles, but will help you build your distances, and make sure you're ready for the next training run!

    All the best, look forward to hearing how you progress.
  • portlandersportlanders ✭✭✭
    Had a couple of days off, did a skydive yesterday and so this morning, still full of adrenaline i decided to try a best time over 10k. Strava recorded it as a PR - 6.30 miles 43:45 Time 6:56/Mile Pace.... what a fantastic couple of days, now sat watching the VLM.
    Going foward, slower pace, longer distance i think - 5 weeks till race day.
  • portlandersportlanders ✭✭✭
    Done it!! 1st time I've run half marathon distance, and it was only yesterday I ran 10k. Very pleased with my time, under 2 hours. Had a bit of a fright at the end, with a mile to go watch warned of going in to standby due to low battery so had to get a move on in the last mile or so which wasn't ideal. For some reason data not syncing to Strava either! Grrr But I did it, 1st time i've ran half marathon distance...shorter runs for a few days now I think....need to get my head around what i'm meant to be training for....



  • portlandersportlanders ✭✭✭
    Doing half marathon distance once a week now leading up to my 1st 10k race in 4 weeks time. This week i was 3 mins faster than last weeks.


  • portlandersportlanders ✭✭✭
    Just registered for my local parkrun! Can't make it this Saturday, but will do the run a week sat and get a couple done before my 1st 10k in 4 weeks time.

    I picked the 10k race of my home town, what i didn't look into was the course... a climb for the first 3km, sharp descent, rest flat. 7km road, 3km footpaths and tow paths.... so not a fast course by any means.

    And where i live there are no hills to train on, so just going to have to try and refrain myself from going too fast at the start, get the first 3km done, then hopefully open the legs a little and push on from there. 

    The parkrun will at least give me a taste of different terrains as that includes grass and tow paths.
  • portlandersportlanders ✭✭✭
    Well pleased with my 1st Parkrun, 5k run on fields, towpath, and tarmac. Started near the back as didn't know the course, but because of this I got stuck on the towpath for the first couple of kms behind slower runners, but then started to make my way through the field, finishing time 23:51, 94 out of 387 runners, 14th in my age category! Will know next time to start nearer up the field. 
    Mile splits were 8:20, 7:33, 7:20

    2 weeks till my first 10k race. 
  • portlandersportlanders ✭✭✭
    Well that's training done, yesterday did an easy 5 miles at 9:21 pace, the tightness i had in my right calf has gone, so couple of days rest and ready for the 10k race on Sunday in what is forecast wet n windy conditions. Looking forward to it, really excited actually like the night before xmas lol 
  • MrM2MrM2 ✭✭✭
    All the best for your 10km! You have certainly made great progress over the past year, but don't pin too much on race day. In a sense you have nothing to prove, and with the forecast, things might not go to plan. (Also a message to myself; running a marathon on Sunday!) 
    Agree with MH and CJ who have urged a little restraint on your longer runs, to complete them comfortably. So easy to let the enthusiasm take you into territory where injuries are more likely. Use a little caution to find out what is sustainable, and enjoy your running for many years to come. Let us know how your 'regime' is progressing, and how things work out on Sunday. All the best!
  • portlandersportlanders ✭✭✭
    MrM2 said:
    All the best for your 10km! You have certainly made great progress over the past year, but don't pin too much on race day. In a sense you have nothing to prove, and with the forecast, things might not go to plan. (Also a message to myself; running a marathon on Sunday!) 
    Agree with MH and CJ who have urged a little restraint on your longer runs, to complete them comfortably. So easy to let the enthusiasm take you into territory where injuries are more likely. Use a little caution to find out what is sustainable, and enjoy your running for many years to come. Let us know how your 'regime' is progressing, and how things work out on Sunday. All the best!
    Thank you, and all the best to you for your marathon tomorrow. 
    I am learning to slow down my long runs, the enthusiasm was getting the better of me, always wanting to do faster than last time. But now i'm learning and enjoying just getting out there and doing long runs at a slower pace.
    I'm already looking at a possible half marathon race at the end of summer / autumn time, and then hopefully work towards a full marathon next year. 
    Oxford half is nearest to me, but looks a big event, although flat, could be a bit overwhelming - will see how i get on tomorrow for the Newbury 10k.
    Good luck again for you tomorrow. 
  • portlandersportlanders ✭✭✭
    edited May 27
    That was a tough terrain course, fields, towpath, very steep slippery tracks, and add a couple of heavy downpours..... but i enjoyed it, loved it. Struggled with grip in some places but i only have road shoes, but my bad for not checking the course, next time will be the half... on road only. 

    My watch showed the distance as 6.29miles - so a little over 10k which i see others have reviewed the same last year. 


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