Any fast runners on here? Real-life race sharpening tips wanted

[JessWakefield86]

So this year's target 10k race is a week on Sunday - but I've been ill for a couple of weeks and training hasn't been as I would've liked.
I'm also still running quite slowly after my latest marathon, and seem to have been lacking the sharp end of my pace after doing so much marathon-paced running rather than 5/10k pace.
Has anyone got any real-life tips (ie ones that fit around work and kids) as to how I can tune up over the next week and knock out a decent 10k when a) I'm still not 100% fit, and b) I haven't done "fast" running in about six months?!
It's a big ask, I know...

Sprint intervals this week and taper...

With only a couple of weeks to go, I'm not sure there is much you can do.

Agree that adding a 'challenge' run a week is the best way - by which I mean hill repeats, sprint intervals, tempo run, progression run etc as these will build your stamina at speed. You'll note I don't say fartlek - that's because most people 'cheat' and do far less hard a workout than if they were using properly timed or measured repeats.

Think about your race plan - do not start off too quickly. If it's a big event, you might find your pave is carried by other runners in the first km, but try to get to your planned race pace as early as you can. You don't really need fuel for this distance, but a few sweeties will be good for morale. Check where water stations will be (if you can avoid carrying your own, that will help)

And enjoy it!

It does sound as if you have had a tough time, and this is meant to be fun as well as challenge.

Thanks both.
Stella - sadly there's no way I'll be carrying water, drinking water, or having sweets (pleasant as that would be!) This will be a proper eyeballs-out, all the way to the line, then collapse at the end job. Definitely business rather than pleasure!

You're right re pace; going out too fast will be my issue. Exacerbated by the fact that the first mile is slightly downhill.

I'll probably do my usual speed sessions this week, rest on Friday and Saturday and see what I can do on Sunday. But in reality, this one is probably a write-off and I won't be enjoying it!

Have you got any experience of positive effects from adjusting diet in the week before a race? That's something I could change...

There isn't much you can do to change things in the space of a week - the body takes longer than that to assimilate training benefits. Personally I'd focus on making sure you get good quality sleep all week, and are well-hydrated before the start. I'd also go out and do a short run (20 mins max) on the Saturday, including some short, sharp strides at (or slightly faster than) your race pace. This will wake your legs up. I'd also spend time getting a clear race strategy in place so that you aren't tempted to go off too fast. See it as setting a new baseline for yourself, and then once it's over you can start working on how to get even faster.

Carb load the day before (pizza and sweeties?)

And try having one of those electrolyte drinks the evening before (I mean the sort you make up with sachets, not a sports des soft drink)

Totally agree about sleep.

And the only other thing I can think of is creative visualisation!

I like the idea of creative visualisation. Maybe if I visualise the clock saying 39:59 for long enough, then sub-40 will happen?!

Might well give an electrolyte drink a go. And pizza is always a winner. Sleep isn't going to happen (ill toddler in the house) but maybe this might be one of those races that benefits from the sheer lack of preparedness?!

3 days out from race do 8 x 200m flat out sprint then 200m walk. My proper 10 km 1/2 marathon pb sharpener. Reminds your legs of speed. Good luck.

By way of update- unsurprisingly it wasn't a fast run today - 44 mins - but it was fun. Knew a PB wasn't going to happen, so I ran a comfortably hard run instead of a race effort, and enjoyed it

That sounds great!

Enjoying it is the most important part, and your time is considerably below my PB