I am running in the BHF Blenheim 10K race this sunday (not the Half) and on the saturday night i am out for a meal with friends.

I have a number of choices for food as it is Spud Pub.

Do I go for a large spud with cheese and coleslaw or prawn in seafood sauce OR their really nice steak meal?

They actually do a special Challenge Spud too which is 2 spuds and 2 of whatever toppings you want, now i could and have in the past eaten that too or would that be too much too?

I have already decided not to have any Alcohol as i know that will not help with the dehydration.

Hi Emma, Firstly, I'm not a doctor / Pers.trainer or anything but I'm an Army officer and I do run ultramarathons. (credentials over)

There seems to be very little evidence to support the idea of Carbo-loading the night before a race. A large pasta meal may have slight benefits in elevating your glycogen levels slightly but it's not as effective as an appropriate breakfast. Avoiding alcohol is always safe but even then, have you read Born to Run? the Tarahumana get tanked on a weak beer before their 100 mile races.

So really, the message is eat what you like! A long term diet plan is always good but in my experience, the best route is to relax. If you're relaxed the night before, you'll be relaxed in the morning and that means good posture, low heart rate and lots of other good stuff.

Good luck!

HJ

Emma

Carbs before; protein after. The first provides the fuel, the second repairs the muscles after exercise.

You will also clear the carbs from your system faster than a (protein) steak which you will most likely be carrying aound with you - if you get my drift!

So I would top up with carbs and plenty of fluids and as Huw says, breakfast is important because it replenishes the glycogen stores used overnight.

Good luck with it and keep us posted on your race....

I'm with Mike and Huw on both counts, firstly night before meals need to be sensible, protein takes a lot of breaking down and is primarily for muscle repair. Carbs are for energy but would not contribute too much for a 10k race.

There is a train of thought that nutrition comprising of high protein/low carb for say one week before a marathon then carb load for the last week decreases the glycogen depletion, and it does say that you will feel absolutely rubbish on the high protein week but flying for the carb load week. I have yet to try it but it seems to make some sense.

Guess what? I'm with Derek, Mike and Huw!

All good, sound advice. Not absolutely sure about the 'high protein/low carb, then carb load' diet, but as Derek says, it seems to make some sense. I'm guessing from your post that you're fairly new to this game, or at least to the 10k distance, and may therefore be expecting to take over, say, 45 mins, in which case it's sensible to consider these issues, along with hydration. On the other hand, if you're likely to get round quicker, but aren't an 'elite', then what you eat the evening before probably won't have a huge impact.

Derek, Huw - CHp this Saturday? ;)

Hi Guys & Gals

Thank you for the replies, yes i am new to the 10K racing, i have been running for about 7 months now. I have completed 1 other 10K(ish) race, the Hooky 6 in Aug but didnt have the problem of a meal out the night before then!

I looks like i will be going for the spud and now i can completely justify my nice big Lamb Steak for sunday tea too!

Lisa, I have to avoid jalapenos entirely, if i didnt there wouldnt be anyone racing with me at all!! in fact spices of any kind are out completely if i want a social life.

Good luck Emma on whatever dietary choice you may take, I do find the breakfast on the day a lot more important for a 10k race as that provides the kick you need, and I would say do not eat any less than 2 hours before the start but I did once have a coffee, teacake and a scone at one race 10k race 45 mins before the start a it was only a tune up race for a larger one a couple of weeks later and I done sub 42 minutes for the first time, which was weird as had been struggling all year to get that time.

@ Dave and Huw, I'm crocked at the mo in Mablethorpe was doing the marathon but the back gave way, hoping to be at CHp probably end of Oct.

How did it go Emma?

Derek - I'm running at Elliðaárdalur parkrun end of Oct!

Apologies Huw - sneaked a look at your profile & I don't think you're the Huw Jones I know!

i managed it in 1hr 10, it was sooo hot out there i just couldnt manage anymore! i even had to walk a bit of it as it qas so hot.

Well done Emma. In extreme conditions your time becomes irrelevant, really, and a race can become a war of attrition. I hope you were happy with your performance given the heat. How did the fuelling and hydration strategies pan out? Hopefully better than mine, though it was less important for me as I'm tapering - a couple of Pimms + several beers + chinese (pork) + late night = hangover + brain rattling around in my skull for 6½ miles ;)