|
|
 Originally Posted by Vinland
This helps....
I have about 10 months to get ready, although I dont know how much I will get to do during the winter esp if its real shitty up here. I can do 5k without stopping or feeling torn apart the next day so I need to build to 10km+. I just want to do it properly.
10 months and you can already do a comfortable 5km means you're fine if you do the right training
build the ks up, run 4-5 days a week, never increase overall time running in a week by more than 10% in one week, once you get to 6 months out you should be fine running 10km and you'll have a very good idea where you're at re pace => then you can look at the programmes tailored to 6months out from a half and given your start point and/or end goal.
some tips:
1 - recovery food of kings = chocolate milk and a banana. There's something about the carbs-protein mix that makes it gold standard according to heaps of sports nutritionists, plus it hits dehydration and the low fat content means that you won't have issues around absorption. Get this in you pretty much within a minute or two of finishing your run (i.e. before the shower), ideally with a glass of water as well.
2 - ordering of runs. You'll be mixing up long and fast runs. Don't go for a fast run at your limit the day after a long run that challenges you. Recipe for injury.
3 - aches and pains. Take a rest day. Read about the symptoms of ITB so that you can hit it before it becomes a problem if your body is liable to that sort of issue.
4 - decent shoes. Wear them. Two pairs are a good idea if you're punching out the ks, alternate them and you'll get more distance out of them than you usually would.
5 - distance is king. So long as you're monitoring diet/nutrition and avoiding injuries then the more kms you can get in the better
6 - stretching and warm-up/warm-down. If you are inflexible then do some stretching. Don't stretch cold, it's stupid, the risks are high and the gains negligible. Don't start runs at race-pace cos getting blood flowing and muscles working before max exertion is good for your body.
7 - a lot of your running should be at a pace where you can comfortably hold a conversation, but only barely
8 - if you don't have leg issues then don't bother with 5-finger/body form shoes. There are heaps of pros and cons on this one, but if it ain't broke don't fix it
9 - find some people to run with. Doesn't matter where they are relative to you. My four main running buddies run halfs in a range from 1hr10 through 2hr45. My hour runs with a fast 6km interval are the recovery run for one of them, my 1hr slow recovery are the hardcore ones for another.
10 - routine and getting out the door. Once you hit the pavement it doesn't really matter how long you go for, just starting the run means you'll stay on track.
i'm more running geek than anything-else geek at the moment. I'll stop the list now. Get it done~
paging vi
edit: re prep the day of the race. Research carbo loading and realise it starts earlier than the night before. As for race day, try a few things for runs beforehand and see which work. Then repeat this a few times. For me it's a couple of glasses of water then porridge/fruit/seeds/nuts about 3hrs before the race, followed by coffee and more water over the next hour, and then sometimes a coffee 35mins before start time - still experimenting with this, but that's about it. Oats are good slow release energy, water is generally pretty good for you, etc.
|
Reply With Quote
