Goal: 10K in June-Have Questions

Hello everyone! This is my first time on this board, and I have lots of questions, so I hope you will bear with  me.
Background: Started jogging in September. Did my first 5K October 31st, another at Thanksgiving. I use www.mapmyroute.com, and am now doing a 5K twice per month, with a couple of pretty steep hills. On alternating weekends, I do a short run of 1.7 with a small gradual hill, nothing hard.

I am planning on doing a 10K in June, and will research and start a 10K training regime about 8 weeks beforehand (or 10).

So my questions for now: 
1. What should I eat before my runs? I usually eat a pure protein bar, about equal carbs and protein.  Should I switch to a bowl of oatmeal and half a banana? I can replace my typical protein bar breakfast with that.
2. I overload on water the day/night before, and don't drink right before the run (I have a fear of having to pee during the run...I know...pee anxiety...silly huh?)
3. After my runs, I down at least 16 oz. of water, and usually eat some fresh fruit, until I am totally cooled down, and then more water and a meal which which focuses on my protein first rule.

I am not training for a half marathon. But if I do fairly well with the 10K, I may aim for a half before the end of the year. Even if I map it out myself for training experience.

I'm nervous to try cliff bars, gels, etc., because I do dump (one bad experience with dried prunes...doc said too much concentrated sugars for me with dried fruits). 

Thank you all in advance for reading this looonnnnggg post, and giving me ideas!

Hugs,
Kathy

Welcome to the board Cathy! I am relatively new to running, so I will let the seasoned runners take care of the nutritional piece! Enjoy your runs and it's great to have you on board.

Jet

 

Thanks for the welcome Jet!

For a 10K, I would not do anything special about nutrition during the race like power bars or gels.  You don't typically deplete your energy stores in a 10K or shorter race.  After a run, I usually drink 20-40 oz depending on the distance and intensity of the run.  Oatmeal is a great pre run meal.

 at what point do you think you need to change and start thinking about energy stores during a race?  10 Miles or so?  (I'm still a bit from there)

I think it is less a question of distance as it is of time.  everyone is different, but for me, anything that is very strenuous and over 90 minutes, i will consider fueling during the activity.  especially with running, which i will typically fuel a clif shot every 45 minutes or so..  for biking, i typically don't fuel unless the ride is over 2 hours long, and then i will fuel hourly.

What Scott said...

Kathy,

I also advise similar to Scott.  I will add that it makes a bigger difference to me what I eat AFTER than before, especially as your runs get longer.  Anything half marathon or less, I don't use anything for added nutrition before.  I generally have something like a cliff bar or a PB&J sandwich after workouts as a recovery meal to replenish glycogen stores used during exercise.  This I usually do within 30 minutes.  Cliff bars are generally okay for most since most of the carbs aren't simple sugars - especially if eaten right after a run.

Linn
 

thanks everyone for the great feedback. Makes perfect sense. I know that a 10k doesn't seem like much to "runners", but for me, my 5k time with some steep hills is just over 38 minutes...... Not quick, but getting better each run!

thanks again!
Kathy

Hi Kathy, I don't post very often but I started running last January and finished my first half-marathon in October.  I'm planning another in March if I can get my knees to cooperate (I've developed the beginnings of runner's knee, also compounded by hauling 115 extra pounds around for a decade). 

I'm a sloooow runner, so a half-marathon took me 3 hours to run.  When I know I'm going out for anything longer than 4 miles, I make sure to stop and hydrate after every 1-2 miles and I'll try to do a gel at the 1-hour mark and then every 30-45 minutes afterwards.  I did have a few that made me sick - mostly the caffeinated ones - but after some trial and error I found I can tolerate the Clif and Hammer gels pretty well. 

I make sure to eat a banana and half a bagel before any long runs, and afterwards I will almost always eat a banana again followed by some protein when I feel up to it.  I don't know why, but sometimes I feel hungover for most of the day after a long run - it might be dehydration?

I used to be the anti-runner for most of my life, so I can't believe I like it as much as I do now!  Good luck with your training - you may surprise yourself and do that half-marathon sooner than you think.