Gona start training for the 10k

[wazzacky]

EXCUSE MY TERRIBLE ENGLISH....im really better at writing than dis!
Any tips? I've been biking every other day for the past couple of monthes. I usually do about 6-12km. I know its not that hard..which it isint but my route takes my uphill in one direction and downhill the other..Theres this one point where i have to bike vertically atleast 15m up a steep gradient.. i call it murder hill but i bike it on speed 7 of my bike. Im not satisified with biking anymore,, i've increased my resistance to speed 14 for the majority of my routes (and effectivly reduced my bike route distance...sometimes i do the 12ker), and it gets my heart rate goin and stuff but i don't think im training it too well or burning calories.

What shoud i start my running program as (i wana be able to lets say...do atleast 10km by the end of august)?
what distance at what time at how many times per week? How many weeks till i increase the distance?

I wana get ready for the fundraising runs that occur in Vancouver during next year.

[Nethran]

Duuuuude, running is the shizzNIZZLE. Seriously, though. I got your training program right here. It's suicide, but it's what I did in high school, and nothing will get you into shape faster.

Run Murder Hill 100 meters up as fast as you can, jog back down slow to catch your breath. Don't walk, don't stop. It will increase your lung capacity and develop your breathing rhythm. You have to focus on breathing. 3 steps in, 2 steps to breathe out, or whatever feels natural. Do the hill 20 times, do that for 2 days a week. You will hurt, and you will hurt badly, but it will pass. Train through the pain. I biked 17 miles(28km?) to practice at the beginning of the cross country season and did this, so it's doable. Quit if you feel like you throw up, or you start getting dizzy.

2 days a week do a good 5k run. Time yourself, try to improve. It will end up being easy, but you don't need to do 10k every day, so don't worry about it.

1 day a week, work on speeds. Find a spot with telephone poles or something else spaced about 50 meters apart on level terrain, run fast for one space, then medium, then slow, then fast, etc. Do that for about an hour.

Once every other week, take one of the hills off and run a 10k or 15k. You need to find out how you handle the longer runs, or you will have some trouble. Your mind tries to enforce limits on your body, and knowing how you handle something before hand allows you to push past those limits.

Try to run on soft ground when you can, try not to do pavement too often. Shin splints are not fun.. It feels like your shins are fracturing, especially when you've just stopped running. They're caused from the constant shock of your foot landing on hard pavement. Some people don't get them easily, but it's not fun either way. If you can't avoid pavement, just ice when you can.

Running is 50% mental, 50% ability. Your body will feel tired and your mind will tell you you are, and it's all about breaking through that.

Always start and finish a run in as close to a sprint as you can. It's how you race, and it just plain feels good to end a run like that. Settle into normal pace after the start when you feel like you should, but try to make that pace a little faster every day. Hold it for as long as you can. Never walk, never stop. Slog(jog super slow) when you have to, but always keep running. Unless of course you puke or are about to pass out.

When you finish running, don't sit or lay down. That will reduce your lung capacity and make it harder for you to catch your breath. Staning straight up is the best way to get a hold of yourself.

That's all I can think of for right now. I'm going to bed.

[wazzacky]

Alrite.. omg this sounds nutz. Oh btw now im doing bikin everyday. So far i've done 24 km in 3days. Gona try to get to 100km a week.

I have that sports injury called cliking hip or something? I dunno. Would longdistance **** up my hip more..? (its not painful but clicks if rotated aggresivly)

[Nethran]

You never know. If it hurts or clicks with greater frequency after a couple km, then try not to do any more high intensity running workouts. I would imagine it's not related to arthritis and there shouldn't be any grinding, so you'll probably be fine, but better safe than sorry. Also, glucosamine never hurts. You can grab some in any stores pharmacuticle aisle. It helps repair the cartilege(sp?) between joints. My dad takes it for his knees- he's a runner.

Maybe after you get into shape for running you can do some swimming and get involved in triathalons! Most runs give t-shirts(they're your trophies), and a triathalon shirt would be kick-ass.

Oh, one more thing. Check your messages on Playstation >8(