by Sam Tackeff | Sep 11, 2017 | Races, Running
This post is sponsored by Tufts Health Plan 10k for Women. Get 10% off your race registration at checkout with my link through 9/15.
On October 9th, I’ll be running the Tufts Health Plan 10k for Women as a race ambassador. If you are in the Boston area and looking for a JOYFUL race to run, this is a spectacular race with excellent views of the city. The race caters to all abilities; you won’t find a more positive place to run your first – or your 50th 10k. This year will be my 6th year running the race in a row – I’m hoping to run this race every year for the next 20!
The race has a special place in my running heart because it was also my very first 10k race; only two weeks after my very first 5k race… the tip of the iceberg that led me down a path of racing, working for a running company, half marathons, 26.2, triathlons, relays, adventure racing, and finally personal training and run coaching!
In honor of this 10k, I’ve put together a list of tips for running a great 10k race – including some of the quirky stuff they don’t tell you when you start running longer distances.
10 TIPS FOR A GREAT 10k RACE
1. USE A 10k TRAINING PLAN
Following a training plan is the best way to train safely and consistently for an intermediate distance race. Really, for any race! I typically recommend plans by Hal Hidgon or the Galloway walk-run plans. If you are training for specific goals, consider working with a run coach to come up with a custom plan. As a running coach, I typically write my own plans, but sometimes it’s great to get a fresh perspective – for this race, I’m following fellow ambassador Chrissy of Snacking in Sneakers plan for an intermediate 10k.
2. GET FASTER – RUN WITH A SPEEDY BUDDY OR A GROUP
If your goal is to PR a speedy race, consider running once a week with a group or a faster running buddy. This has personally been one of the best ways for me to speed up in training. And those fast friends? Don’t worry about going “too slow” – they’ll appreciate an excuse to get in some easy miles while helping you pick up your pace.
In Boston, there are also some great local running groups to take advantage of group runs at all paces. I’ve personally run with Heartbreak Hill Running Company, the local runs out of the Athleta store on Newbury, and from New Balance, just to name a few. Most of the running stores have group runs in the city.
3. PREPARE YOUR RACE NUTRITION
While the speediest runner may not need to refuel during a 10k race, anyone running longer than an hour should consider taking in nutrition during the race – and you’ll benefit by practicing your race nutrition in advance during your long runs.
What to eat? Race nutrition is a personal choice. As a profuse sweater, I’m a fan of a chew with added salt; although occasionally I’ll train with whole food options like dates with nut butter. Research your options, and make sure you test before race day!
4. 10K PACKING LIST AND RACE PREP
Your 10k is still short enough that you can roll up with nothing but a pair of sneakers, your race bib, and a small snack. I stash my cards and keys in a Spibelt to wear for the race, and typically hold onto my phone while I run. An arm band is always useful, but I’m a weirdo who doesn’t mind a phone in hand.
Get prepared in advance, and lay out your race prep the night before your race. Make sure your running watch is CHARGED if you wear one.
If you are driving yourself to the race, make sure that you have somewhere to stash your keys – and a pro-tip is bring a towel for your seat after the race to keep your car clean.
5. WARM-UP BEFORE THE RACE
Ever take a look at the pros warming up before their races? Those super speedy folks in short shorts? They ALL warm up. It’s tempting to hang around and just stand there before a race, but if you warm up, you’ll have a much easier time getting into the swing of your race – usually it takes me a few miles before I’m warmed if I start at the race line, but I can cut that by doing some movement before I get started.
I typically walk, stride, and do some dynamic stretches – the idea is to keep moving!
6. PREVENT CHAFING AND BLISTERS
A 10k race means more time on the road in sweaty clothes – which means – you guessed it, more opportunity for chafing. I managed to avoid the chafe for my first few years of running – until one fateful day where I ended up getting brutal chafe on my underarm from the seam of a running shirt. OUCH.
If you are prone to chafe on your sports bra line – try bodyglide. Underwear inseam? Make sure you aren’t wearing cotton underwear, or go commando. For foot blisters – I recommend getting a high quality thick sock, and getting fitted for better sneakers. Blisters are NOT inevitable.
A side note: want a pedicure before race day? Only a polish change! No sloughing or you’ll be miserable with blisters.
7. DON’T SKIP THE POTTY BEFORE THE RACE
A 10k is a longer race, and if you are hydrating, you may need to take a bio break.
Many (but not all) 10k races will have port-o-potty stops on the course. Pro-tip: it’s best to make sure you know where these are in advance. Shout out to the Tufts Health Plan 10k for Women for making port-o-potties PLENTIFUL at the start of the race right next to where you line up! They know their audience!
8. ASK FOR ENCOURAGEMENT
If you like an interactive race day; consider tacking on – “Please cheer for me my name is______” on the back of your shirt – or simply take a sharpie to your running gear with your name in huge letters.
Look out for the kiddos on the side of the race for high fives – and if you don’t care about PRing, do what I do – take every opportunity to say hello to dogs on the side lines. It peps up my race experience every time.
9. ACE YOUR RACE PHOTO
Most road races these days have photographers camped out on the course to take your photo – and let’s face it… mid-run is not the most flattering photo op situation.
A little planning can go a long way – I scout where the race photographers might be hanging out. Once I see them, I tend to summon all of my energy and LEAP.
Thumbs up; joyful grin, and peace signs are also options. Usually I have to do a leap or two just so they can get a good shot. It’s worth it for the life long memories.
10. HAVE FUN
Whether it’s your first 10k race, or your 50th, going into your race with a positive mindset is a great way to ensure a better race day.
Do a little dance party at mile 3.1. Say hi to strangers, wave like the queen to the crowds, and enjoy your race. Do not be afraid to be that weirdo!
Finally, when I cross the finish line, I take time to give thanks for every opportunity I have to get out there and run. And then I take advantage of the moment to sign up for my next race before I think better of it ;p
Happy Racing!
Tufts Health Plan 10k for Women – October 9th, 2017
Get 10% off your race registration at checkout with my link through 9/15. Register here.
by Sam Tackeff | Dec 30, 2014 | Running
I’m not sure how the year is over already, but I officially signed up for my first race of the new year – the Needham New Year’s Day 5k! Signing up for a race always provides me with happy brain chemicals, and it makes me want to sign up for more races – so I thought I’d go ahead and organize my 2015 race schedule. (Also inspired by Dani at Weight Off My Shoulders, who managed to run 52 races in 2014 – which required some serious organization. I’ll be lucky if I can manage to get in a race every month this year.)
[The races I’m already registered for are bolded.]
January 1 – Needham New Year’s Day 5k – 11:00 a.m.
February 22 – Hyannis Half Marathon – 10:00 a.m.
March 15 – Craicfest – 9:30 a.m.
April 18 – B.A.A. 5k – (not registered yet)
May 24 – Boston’s Run To Remember Half – 7:00 a.m.
June 7 – Freedom Run – 9:30 a.m.
July TBA – Iron Girl Webster (not registered yet)
August 9 – Sharon Triathlon (registration opens January 30)
September 13 – Title9 Tri (not registered yet)
September 19-19 – Reach the Beach NH Relay (not registered yet)
October 4 – Oktoberfest – 9:30 a.m.
October 10 – Tufts 10k (not registered yet)
December 13 – Yulefest – 9:30 a.m.
Rock n’ Roll Races: This year I’m a 2015 Rock n’ Roll Blog Ambassador! I have three races to sign up for with my sponsored Tourpass, and I’m busy trying to plan which ones to run. They haven’t announced the dates for all races yet, but I’m considering tentatively either DC (March 14), Chicago (July 18-19), Brooklyn (TBA October), Denver (Oct 18), or Philadelphia.
Other Race Series I’m Interested In: the B.A.A. Distance Medley , the Newton Fattman Race Series. I’ve run all of the races in these series (except for the B.A.A. 5k) in years past and loved them, and am looking forward to running a few of them again. These series are heavily discounted if you sign up for the package, so depending on dates (and making the sign ups, I’m considering both of these again.) I’ve also run a few of the Seacoast Road Race Series, and I’d like to do a few of those this year too!
A note on Triathlon – unlike road racing, with Triathlon you have to actually sign up in advance. Way in advance. I already missed out on two of the races I was interested in racing this year because I missed the registration sell out! (Patriot Half and Cohasset Tri) Next year I’ll have my trigger finger ready! (Okay, so it’s not just triathlon – I also missed registration for the Wallis Sands Half Marathon for my birthday week, alas.)
Other races on my radar:
The Eastern States 20 Miler (March 29)
Cox Providence (May 3rd)
TARC (trail running!) race series
Other awesome races that I’m not running this year but hope to run next year: Vermont City Marathon (May 24th) and the Smuttynose RockFest Half Marathon
And other race distances: after my first marathon this fall, I’m convinced that I might be up for longer distances. Might there be a 50k in my future this season? We’ll see where my legs take me.
A final note: of course life happens – I’m sure there will be a race or two I’ll have to miss for some family and friend events, and who knows how my body will hold up. (Crossing my fingers for another strong season injury free!) I’ve been super lucky (possibly because I’m a turtle runner) and have avoided most injury. Most of the time I run races feeling like this:
Happy racing! Will you be racing this year? Want to join me?
by Sam Tackeff | Jul 22, 2014 | Fitness, Meat
A few weeks ago, I managed to snag one of the coveted (free!) spots at this month’s New Balance Girls Night Out! The last few events were sold out before I could get on the list, so as soon as this one was posted I acted quickly to get in on the action. The events, hosted by (Boston based!) New Balance are billed as a healthy alternative to a night out on the town, and I always love getting my sweat on with a group. This time around you could choose to head out for a run, take an Equinox class (on the roof!), or a hardcore Flywheel sweat session right in the middle of Copley.
When I arrived at the New Balance Experience store on Boylston, I realized there was a bit of a mix-up – the event confirmation email said 6:30, but the event actually started at 6! The Flywheel and Equinox classes were already booked up and started, but fortunately I was there for the run, which hadn’t yet gone on it’s way! (I’ve just started a half marathon training plan to work my way up to a decent – ie: non brutal – B.A.A. Half.) Tonight I skipped out on track workout to participate, but I made sure to choose the event closest to my goal workout!
The two folks leading the run were Joel (the experience store manager), and Kate*. We ended up just shy of a three mile loop down the Charles and around the Common, and interspersed were push ups, burpees, lunges, and other calisthenics that truthfully I wasn’t 100% up to after my race weekend. (This is a few miles less than I would have run with our office track workout today, but based on my fatigue after the first mile, that’s probably a-ok.)
After our run, we came back to the store where the party was happening – cocktails, hydration, mini burgers, and other delicious looking snacks. You could get custom t-shirts at a discount, and there were also cute swag bags, filled with a handy towel (which I needed, because I was sweaty!), some stickers, magnets, coupons, temporary tattoos, lip gloss, a usb stick with a running mix on it, and a little headband! I stuck around just long enough to say a very quick hello to some fellow bloggers, and then headed home to make dinner. I think the key to these events is going with friends – I’m so bad at making a game plan in advance, and then get totally overwhelmed and awkward trying to say hello to people without a wing-person! Yep, even if I know them.
On the table tonight: ground beef with cumin and garlic powder, pinto beans, and a Popeye-worthy amount of spinach. And a huge scoop of guacamole, as you do.
Which activity floats your boat? Running, an Equinox Bootcamp, or FlyWheel?
*A quick aside: tonight I was wearing my much-loved Glen Doherty Cup shirt (my kayak + running race I participated in a few weeks ago.) The event was part of the Cambridge Freedom Run, and in honor of Navy Seal Glen Doherty, who was killed in action in Benghazi. This was a particularly moving race to me, and I was truly humbled to be a part of it in his honor. It turns out that Kate, leading our run, is his sister, and it took everything in my power not to cry right there in the store. Just feeling thankful tonight for meeting her.
by Sam Tackeff | Jun 30, 2014 | Blogging, Photography
June, which, somehow is gone already, was a good month.
I went to Dublin, to speak at LocWorld. I ate at a Michelin starred restaurant. I had many cups of good coffee, and a few great scones. I have pictures that I’m still processing. I’d love to be back on Howth right now.
I had dear friends come stay with me for their Wellesley Reunion year – we had a house full of college nostalgia. Somehow I missed both Secretaries of State Clinton and Albright – they were both back to celebrate their reunion cycle. I waved at stylish women in antique vehicles who graduate college in the 30’s. I hope that one day I’ll be just as awesome.
I drank a lot of green juice. It got hot around here quickly! I also purchased more straws for my home. Everything is better with a straw.
I got a new photography light – a Lowel Ego – to shoot photos in my kitchen at night.
I ran two races. One of them included a pre-run kayak portion.
I went to track workouts at work. Track workouts are hard!
I but the bullet and got a membership to the Y, mostly so that I can use the pool. I’d forgotten what it was like to swim — and mildly surprised that I could swim a thousand yards without getting bored or exhausted. Sure, an eight year old could beat my pace, but I’m happy to be out there mixing up my workouts, and swimming never feels like “exercise”.
I got a new bicycle. I’m a little afraid of riding it because the seat is high, and I don’t *really* know how to stop yet.
I walked 10,000 steps every day. (My average was 14,000.)
I acquired a modest number of new cookbooks from the New England Mobile Bookfair: one by Bernard Clayton, another by Waverley Root, and the third by Diana Henry.
I listened to several episodes of the Splendid Table, and caught up on RadioLab.
I have a new work commute that lands me in Harvard Square at the end of the day. In the morning, I’ve been enjoying the smooth cold brewed iced coffee at 1369 coffee house. I have very few vices, but coffee is my favorite.
A new air conditioner only raised my electric bill by about $5.
Here’s to a fabulous July!
by Sam Tackeff | Nov 28, 2013 | Fitness, Holidays, Wellness
Happy second night of Hanukkah! Today I slept in, jumped out of bed, and ran for a mile. I’m debating another running streak. I ran a mile from Memorial Day to the Fourth of July this year, and it was a great practice. I love streaks. With streaks, you eliminate the options and have just two choices – continue, or quit. I’m most competitive with myself, so streaks work for me. I’ve been crossing off days on my current squat streak (50 a day), and thought that adding a mile from Thanksgiving to New Years might be a thing I’d like to do. From a fitness standpoint it seems doable, but this winter running thing? I’m not quite sure how I’ll adapt. Winter running requires a whole new wardrobe – long pants, jackets, protected extremities. And you can’t just have one outfit – you have to have several, otherwise you’ll be doing laundry every other day. I’m normally an overheated runner, and it’s clear that I don’t have this temperature control down. Today, at 30 degrees, I wore long running pants, a long sleeved running shirt, a sweatshirt, hat and gloves. My hands and face ended up freezing, and my core was overheating. This is going to require some significant trial and error.
This Thanksgiving, we spent the afternoon with much of my extended family at the same place we’ve been going to for the past three decades. Cousins and second cousins travel in from across the country, and we’re a large bunch. It’s quite a formal event, and I’ve always felt a little uneasy getting dressed up when I’d much prefer to overeat with less constricting clothing. Preferably an elastic waistband. For many years we’d have a second meal at my grandmother’s house, where she’d cook a second turkey, and make her famous cheese pie. We’d change into house clothes, and I’d feel like I could finally kick back and relax. A few years ago we stopped with the second meals, for the best probably, because it was utterly excessive consumption. After we did, I found myself sorely missing my opportunity for “real Thanksgiving” – but I wasn’t quite sure what to do about it. Today there was a small coup – everyone agreed that we love being together, but next year we’d like to have the big meal at a home. Planning started early, and I’m looking forward to next year at my aunt and uncles house, with lots of family, a roaring fire, and Cooper, my cousin dog making the rounds. No one likes breaking traditions, but I’m looking forward to next year already!
I didn’t take many pictures today, but I did snap one that’s still making me giggle.
Things I’m thankful for tonight:
My health, my family, my cousin-dog Cooper, candles, and egg nog.
Also, my camera, my cookbooks, warm fires, tuna melts.
And basketball season, good books, dear friends.
Cozy sweaters, laughter, and dark chocolate almond bark.
Happy Thanksgiving, friends!
