Any Runners? (10K or marathon)

[bkochmc]

Originally Posted by Steve19

My suggestion is to do a bit more of that and some speed training, if you want to do well in such a short race.

Great post, I agree!

[iambrutus]

Originally Posted by brutusbabe

I am preparing to run in a 10K in the spring. I would love advise, suggestions, ect.

suggestion - dont do it, pay someone else to say they are you

[OSUsushichic]

It's all been said here, but it cannot be stressed enough to get a good pair of shoes. I got fitted at FrontRunner several years ago, and I've been wearing the same brand/style ever since.

Another thing is not to push it too much. I get in a habit of having a great run and then next time I go out running I want to run so much further right away. And then I get shin splints. I think they recommend not exceeding a 10% increase between runs when you're starting out. So, if you run 3 miles one day, do not run more than 3.3 miles the next.

Good luck Babe! Kick some ass! And enjoy it!

[MolGenBuckeye]

Originally Posted by bkochmc

It means twice the distance of the target race in one week with one of those runs being half as long as the target distance. In babe's case she should shoot for being able to do a 20K-week four weeks prior to the race with one of those runs at least 5K.

Okay, that makes more sense. That 52 miler before the marathon would've been a killer.

[BuckBackHome]

When I started running I would alternate running and walking for about 20 minutes. The running was always twice as long as the walk. I increased both until I was just running at least a couple of miles. I would then increase the distance a quarter or half a mile every week or two (whatever my body told me it could handle) until I was at five miles. I have never done a race, but this system worked for me.

[NFBuck]

You're going to run that far on purpose?

[bucknut11]

If you have 30 weeks, here are a few suggestions I would offer...

- Don't do any "workouts" for the first 4 weeks or so. Just go out and run to get a solid conditioning base. Your body needs to get used to doing this stuff.

- Do a longer run once a week. If you're racing 6 miles, I'd recommend going at least 8 on your long run.

- For workouts, do some "threshold" runs where you're going at (or above) race pace for several (2-3) miles to get your body accustomed to the feelings you'll have during the race.

- Many (very relative term) repeats of shorter distances (quarter miles, etc) are good for building speed.


Just a few suggestions.

[Taosman]

Brutusbabe, the boys have taken a vote and think that a nice picture of your "form" is appropriate under the circumstances.
We just want to make sure your ready!

10k? Phtt! I can bike that in 20 minutes!

[Steve19]

Originally Posted by OSUsushichic

It's all been said here, but it cannot be stressed enough to get a good pair of shoes. I got fitted at FrontRunner several years ago, and I've been wearing the same brand/style ever since.

Another thing is not to push it too much. I get in a habit of having a great run and then next time I go out running I want to run so much further right away. And then I get shin splints. I think they recommend not exceeding a 10% increase between runs when you're starting out. So, if you run 3 miles one day, do not run more than 3.3 miles the next.

Good luck Babe! Kick some ass! And enjoy it!

Tim Noakes suggests not increasing your distance more than 10% per week, not between runs, beginning at a reasonable base. His book Lore of Running is an international bible for long distance runners and is a much used reference by many runners and running doctors in the USA. It has programs in it that give you week by week guidance to go from zero to half marathon or zero to marathon. It also has lots of advice on injuries and what to do.

Sushi has given you some wisdom here. Do too much and you get hurt. Why not borrow a copy of Noakes book from the library or buy one on Amazon.com?

[brutusbabe]

Thank you to all for the great information. I will keep you posted on the progress and finale. 30 weeks is a long time away, last thing I did that took that much prep came out 9 lbs. 7 oz. and was 6+ years ago.

[MolGenBuckeye]

One other thing I don't think anyone mentioned yet: I would recommend finding a 5k or two at the appropriate point in your training to get used to the environment of a race.

[bkochmc]

Originally Posted by MolGenBuckeye

One other thing I don't think anyone mentioned yet: I would recommend finding a 5k or two at the appropriate point in your training to get used to the environment of a race.

Good call MolGen... here's a resource to find some races:
http://www.runohio.com/calendar/index.html

[bkochmc]

brutusbabe - How's the training going?

[FCollinsBuckeye]

I'm running my first 10k with my wife on memorial day weekend. It's called the Bolder Boulder and it's suposed to be one of the biggest races in the world.

My goal is simply to finish. On my feet.

At this point we've done a few 5 mile runs and are averaging around 14 miles per week...

[MolGenBuckeye]

Originally Posted by FCollinsBuckeye

I'm running my first 10k with my wife on memorial day weekend. It's called the Bolder Boulder and it's suposed to be one of the biggest races in the world.

My goal is simply to finish. On my feet.

At this point we've done a few 5 mile runs and are averaging around 14 miles per week...

That's great...good luck! I'm just getting back to my training after slacking during such a blah winter season. Couldn't take the treadmill any more.

If you've done some 5 mile runs, you should be ready for it!