Thinkalot Posted March 3, 2005 Share Posted March 3, 2005 Hello- I have started doing some running again...I went in a 5k funrun last week, and was happy with my time. A friend is trying to get me to go in longer events now...and today I set out to see if I COULD run further, and managed to do the 5k course twice! i was thrilled...I managed to run the 10k in about 1 hr 2 mins....i think that's good for a first effort at that distance... any tips from runners out there, about ways to train, or times to aim for, foods to eat before a race etc? Link to post Share on other sites
snarky Posted March 3, 2005 Share Posted March 3, 2005 Hi Thinkalot! Congrats on the 5k and 10k! I'm not a pure runner but I do triathlons (Ironman distance)... I'm not a fast runner but its my favorite of the three sports to train. The #1 general rule with run training is to build up *very* slowly. You should NOT increase your overall weekly mileage by more than 10% per week. Its really important to take rest days and with the more serious you get into it, rest WEEKS (I do cycles of three weeks hard/1 week easy)... its very VERY important to LET THE BODY REST!!! If you haven't done so, make sure you are wearing the right running shoes for your feet. I pronate pretty badly and need stability shoes to help prevent injury. A good running shoe store will have you take off your shoes and walk around so they can see what your feet do... many will even put you on a treadmill so they can watch you run. Pre-race I usually limit my food to energy bars (love love love Clif bars) and of course coffee...and I take gels during races (not 5-10ks, but longer races). If you start getting into longer run training I would definitly recommend trying a gel (Hammergel is my favorite).... make sure you drink water with them!! Refueling after a run is very important in helping your NEXT run go well... make sure you eat some carbs ASAP after your run (preferably within 30 minutes)... and again, if you get REALLY into it there are some excellent "recovery drinks" out there that make all the difference for me. The longer (and we're talking a lot longer) and hotter your runs get, you may need to consider replaing salt lost to prevent hyponatremia.... gatorade or electrolyte tablets... Good luck and HAVE FUN!! Link to post Share on other sites
laRubiaBonita Posted March 3, 2005 Share Posted March 3, 2005 Wear a GOOD Bra! Or else you will look like Stone's avatar... You may put an eye out!!! Link to post Share on other sites
tiki Posted March 3, 2005 Share Posted March 3, 2005 If I were you, I'd just take the car. Link to post Share on other sites
Author Thinkalot Posted March 3, 2005 Author Share Posted March 3, 2005 thanks for the top advice! and lol Tiki! Link to post Share on other sites
Author Thinkalot Posted March 7, 2005 Author Share Posted March 7, 2005 hey snarky, if you are about, I just wanted to share that a friend has loaned me a book on women's running, it has great training advice. I have decided to tackle the 14 k City to Surf run in Sydney in August. As I hadnt run much over 5k (until I attempted the 10k one day, and did it) I am building slowly, training in 30 and 40 min runs, with one 60 min each week...i'll then build up the longer run to 75 mins etc. My friend also told me to slow down, and go for distance initially, while I build stamina. The fastest I have done a 5k run is about 23.20 now I am aiming to stick at a 30 min /5k pace or thereabouts. I love having a goal! Once I finish here, I am off for a 30 min run and gym workout Ironman distances are so huge, you must be really fit. I am always impressed by people who can complete those tris. I am a journalist and have covered quite a few for work. There is one soon actually, which from memory is a 3k swim, 180k bike and then a full 42 k marathon to finish! phew...what an amazing challenge that must be to complete. Link to post Share on other sites
snarky Posted March 7, 2005 Share Posted March 7, 2005 Hi Thinkalot! I would kill for a 23 minute 5k lol!! I've only done one 5k (I did the whole becoming a runner thing backwards.... ) and did it in 29 minutes.... I have NO speed... What you're doing sounds great! You should definitly slow down for the longer runs..... !! Long runs are all about pacing and just gaining stamina! What distance are you trying to work up to? There are a couple Ironman races in Australia and New Zealand. Cool that you've gotten to cover them!! Yeah, its really REALLY hard but they're a total blast! The energy and excitement surrounding those events is infectious and addictive! .... and it allows me to eat pretty much whatever I want ! Link to post Share on other sites
Author Thinkalot Posted March 7, 2005 Author Share Posted March 7, 2005 I bet- yep the Forster Ironman is coming up...about 100 international competitors expected this year... (it's in northern NSW, north of Sydney) actually the town I live in is bidding to host the next one... Once I have conquered the 14k sydney race, and maybe a 10k happening in my town later this year, I might aim to complete a half marathon. I have a bad ankle, so I dont think I'll push much beyond that, and after achieving those goals, might drop back to doing 5ks, and just running for fitness and stress release! Link to post Share on other sites
Author Thinkalot Posted March 7, 2005 Author Share Posted March 7, 2005 this is the big sydney run..attracts LOTS of people http://www.geocities.com/ewen_99/cit_surf.html Link to post Share on other sites
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