Running has always been one of my greatest passions. What initially felt like an obligation during my time at boarding school has gradually transformed into a source of relaxation for me. I truly appreciate the challenge that this activity presents, and speaking of challenges, what better way is there to test one's endurance and mental fortitude than by participating in a 10K race? Unlike in previous years, I finally found the courage to register for the annual 10K race organized by the Jean Simpore Sport Center. Despite having taken a long break from running and only completing four preparation sessions, I successfully finished the race, and I would like to share my experience with you today.
A 10K race VS A marathon.
I used to think that a 10K race was a marathon. But it turns out that this isn't the case. Marathon events come in a variety of distances and difficulty levels. As road racing becomes more popular, the types of races are also becoming more diverse. Here are the top 5 types:
— 5K Marathon: The 5K marathon (equivalent to 3.1 miles) is a great starting point for beginners and those looking to improve their speed and agility. This race offers just the right challenge while still being an achievable goal for most participants. For recreational runners, the average time to complete the race is 30-40 minutes, allowing for quick progress and improvement.
— 10K Marathon: With a distance of 10 kilometers (6.2 miles), the 10K marathon is considered by many to be a moderate challenge race. As the next logical step after the 5K, this race type builds up a runner's endurance and tests their pacing abilities. It takes the average runner about an hour or more to complete, making it perfect for those looking for a more demanding challenge than the 5K.
— Half marathon: Half marathons are 13.1 miles (21.1 km) long and have become very popular over the years. It is a significant but achievable goal that strikes a nice balance between accessibility and challenge. Most participants complete the half marathon in about 2 hours or more, preparing them for the next step: the full marathon distance.
— Marathon: A full marathon covers a distance of 26.2 miles (42.2 km) and pushes the runner's mental and physical resilience to the limits. This type of race requires a high level of preparation (often months of training) and requires discipline, dedication, and commitment. The average time needed to complete a marathon can vary greatly between 3 and 6 hours, depending on the participant's abilities.
— Ultramarathon: An ultramarathon is classified as a race that exceeds the standard marathon distance of 26.2 miles. Typically starting at 50 kilometers and stretching to 100 miles or more, these races can last a full day or more, testing runners' endurance and mental fortitude.
What is Lafi 10KM-Ouaga?
The Lafi 10KM-Ouaga is an annual race organized by the Jean Simpore Sport Center and its partners. Launched in 2014, the competition welcomes thousands of participants every year: amateurs and professionals. The race is divided into 3 parts:
— The 1KM for toddlers: A fun introduction to running for the youngest participants.
— The Youth 5KM race: Open to all boys and girls aged 15 to 17 on December 31 of the current year.
— The 10KM race: open to all runners aged 18 and over. Young people under 18 must have a signed parental authorization letter.
All participants finishing the race are awarded a medal. The top 10 finishers in each category (male/female) receive a cash prize ranging from XOF 10,000 to XOF 500,000. The top 3 also receive prizes from partners, as well as bronze, silver and gold medals, and trophies for the top finishers.
My preparation.
As I mentioned in the introduction, I only had 4 training sessions, not because I procrastinated (not this time lol), but because I received the information a little late. But I really wanted to participate this year, so I came up with a last-minute plan. My goal wasn't to be in the lead pack, but to finish the race in about 1 hour, which was achievable with so little preparation.
Day 1: My goal was to run the 10 km to see how long I take to complete the race (I was a little bit too ambitious because I haven't run in months). Without surprise, I felt dizzy after the first 2 km so I stopped and walk for the following 3 km. I complete 5 km in 45 minutes and I was completely off.
Day 2: For the second training session, I changed my plan. I decide that I will not run the entire 10K but instead I will run for 5K, walk for 2.5K and then run the last 2.5K. I woke up early in the morning, did some warm up and then run 5K in around 30 minutes, then walked the following 2.5K for 20 minutes.
Day 3: On the third session, I did exactly the same I did for the second session, but with less difficulty. I had reach my goal (partly).
Day 4: I planned to run on Friday (two days before the race), but my brother-in-law advice me to took a long run instead. So on Friday evening, I walked for 6 km in around 60 minutes.
The D-Day.
On race day, I woke up at 6:45 with a "David Goggins" mentality, lol. I did some warm-up exercises, drank a glass of water, and took a cold shower. I arrived just in time because I know myself and wanted to avoid waiting too long, as it usually stresses me out. At 8:30 AM, the start was given. The race began well; I was going at my own pace without pushing too hard. But after the first 2 kilometers, I knew I had to change my strategy. The air was dry, and I hadn't accounted for the inclines. In fact, I had no strategy at all, lol. I ran when I felt up to it and walked when I felt too tired to run. Towards the end, I had some running partners, which was a real morale booster. I finished the race in 1 hour and 9 minutes (9 minutes over my goal), but I was super happy and proud. We were greeted with a medal, water, and oranges.
My advices:
Actually, my plan was to run the first 5K non-stop (30 minutes), then walk for 2.5K (20 minutes), then run the last 2.5K (15 minutes). But it turns out I couldn't even run the first 2.5K because of:
The elevation: The route we had to cover was not flat. My watch recorded a difference in altitude of 17m, which, in terms of physical effort, was not insignificant.
The dryness of the air: After running a few kilometers, I found it hard to catch my breath. Running indoors is nothing like running outdoors in cold, dry air. So I'd advise you to train outdoors to get used to the environment.
Post-Run Tips:
Don’t stop right away after the run. Walk around a bit to avoid getting dizzy.
Do some stretching.
Take time to savor your victory.
💡Advice from Jean Simpore Sport Center:
— Week 1:
Session 1: run 20 minutes at your own pace,
Session 2: run 20 minutes + 5min rest + run 10 minutes to finish.
— Week 2:
Session 1: run 30 minutes at your own pace,
Session 2: run 30 minutes + 5min rest + run 10 minutes to finish.
— Week 3:
Session 1: run 40 minutes at your own pace,
Session 2: run 40 minutes + 5min rest + run 10 minutes to finish.
— Week 4:
Session 1: run 50 minutes at your own pace,
Session 2: run 50 minutes + 5min rest + run 10 minutes to finish.
— Week 5:
Session 1: run 60 minutes at your own pace,
Session 2: run 60 minutes + 5min rest + run 10 minutes to finish.
— Week 6:
Session 1: run 50 minutes at your pace then 10 minutes at a faster pace,
Session 2: run for 70 minutes at your own pace.
— Week 7:
Session 1: run 60 minutes at your pace then 10 minutes at a faster pace,
Session 2: run for 70 minutes at your own pace.
— Week 8:
Session 1: Run 30 minutes at your own pace, then 10 minutes at a faster pace.
Session 2: REST.
Overall it was a wonderful experience. I wanted to prove myself that I have the mental and the strength to reach that goal, and I did. I hope this will inspire you in the sense that every goal you set yourself is attainable, provided you believe in it and give yourself the means. As the slogan says: starting is already a victory. I look forward to the next editions and I hope to see you there. Special thanks to my family, friends and racing partners. This experience would not have been the same without you. May God bless you. Take care.
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