-Start off slow. For a 10 mile race, I typically aim to do the first mile 30-60 sec slower than my desired race pace. Especially on race day, adrenaline will get the best of you and you'll burn way too much energy in the early miles if you don't make an effort to hold yourself back.
-Every runner has good days and bad days. It's part of the game. Especially if you were running in the heat, that can REALLY take it out of you if you're not used to it.
-Nutrition and hydration - you need to fuel your body in the days leading up to the run, and during the run. It might take some experimenting to find what works for you. Try keeping a journal of what you eat/drink during the week and how your runs feel. I try to really, really hydrate and up my sodium intake starting 2 days prior to race day. I also eat before I run, I know some people can't, but I must have fuel in the tank. During long runs, I drink water, take electrolyte pills, and eat gels. Again, it might take some experimenting to find what works for you. Don't try it for the first time on race day.
-Scheduled walk breaks. Run 9 min/walk 1. This way you know you have a walk break coming up. And TAKE your walk breaks, even if you are feeling great. You will not be feeling as great at mile 10, and will be glad you didn't push too hard in the early miles.
-I know it's not long before your race, but you might want to try a little speedwork - nothing big, maybe just some hill repeats or something like that. I like the variety in my long runs, and feel that it helps prepare my body for pushing hard when I'm tired.
-Rest and recovery - it's important to recover after races/long runs. Make sure to get some calories within 20 min after stopping running. Stretch, take an ice bath, take a nap, eat a lot - whatever you can squeeze in with kids underfoot. It's also important to rest the night before a race/long run. Stay off your feet, hydrate, eat well.
-Congratulate yourself! Just finishing a 10 mile race is a big deal! Way to go!
mommy to DS who is 9
DD who is 6
and my girl in heaven