blonde poker forum

Okay - so anyone who has seen me attempt to run on a footie pitch at the last few B bashes knows that fitness and exercise are not familiar concepts to my current lifestyle.

However in a moment of weakness,

I now realise i was under serious duress from the other half at the time,

I decided that a 10k? run was a fabulous idea....

.
.....

Yeah still wondering how he got me to agree.

Well  now i have to start thinking about actually greasing the old joints and wondered if anyone had a wonder plan - that would blow away the competition.

Yes you know it - I am if anything just a tad competitive - and now I have to win. let me clarify - when i say "win" - i mean beat Rooks...

So can anyone offer up a few - ideas that will help me give Rooks a run for his money....

And no i don't have long - about 6 weeks...

PLEASE HELP

sigh ... just feign a hamstring injury 2 days before the race.


no need to thank me.

;thankyou; rotflmfao

first off

make sure you warm up well and stretch for a good 10-15 minutes

start off by marking out a route about 3 miles

day 1 start running at a reasonable pace, a pace you can keep up comfartble without dropping speed during the 3 miles
you should have an idea from that how much more effort you would be able to add to the same run next time


next day

15-20 min light stretching dont run

day 3
10-15 mins lwarm up and strech
follow the same route as day 1 this time putting more effort into it so that at the end of the run you should still be fit to stand up and walk about and hold a conversation even if its a little puffy

day 4 same as day 2

day 5
10-15 warm up and stretch
for the run add an extra 200-500 yards and run at same pace as day 3

day 6 same as day 2

day 7
add anotehr 200-500 and do the run again

repeat always adding a few hundrred yards each time
never tire yourself out save that for race day when the adrenline is flowing

well thats how i used to do it when i was in army worked for me

I'd advise not to stretch before you run.  Shouldn't really stretch with cold muscles, and the best way to warm up is to run!  You won't be running fast enough to worry about putting your muscles under serious duress.

6 weeks to go before the 10K?  How far can you run currently?

ps if you dont think you can manage 3 miles (it should take someone without any recent fitness training under 25 minutes to run 3 miles) then start at smaller distance but if your going to be running 10k in 6 weeks you should hope to be able to run 3 miles now (otherwise your in trouble) oh and running isnt jogging

ffs i think i could be able to jog 3 miles and i am a fatty now

seriously you need to warm the muscles and stretch them before starting to run otehrwise you will pull something

notice i said warm up before stretching

Lol..

And there I was, going to run WITH you...

Not no more, i'll see you at the finish line!

Someone who runs at a slow pace (I don't know, but I'm guessing that Ling doesn't run at a 5-minute mile pace) is not going to pull anything.  the muscles just aren't being worked like that.  Neither is she carrying any load on the muscles other than her body weight.

Stretching AFTER running is essential.  It will reduce injury, speed up recovery time, and also reduce stiffness.

If she's going out for a 30-minute run, a ten minute warm-up is a third of her run.  One option I guess is to run for 10 minutes and then stretch.  That would be ok. 

I never stretch before I run.  I never pulled a muscle because of that - in fact, maybe I've never pulled a muscle due to that?  When I play hockey or basketball, or when I go to training, we always start with a run, and then come back and stretch.  Never the other way round.

Rookie - how's your training getting on?  I'm slowly realising that the half-marathon in October was a little ambitious, but it's certainly got me off my arse and running again.  Ran this morning and it felt much better than last week when it was really hard work.  Still got a LONG way to go though.

Okay this plan works time and time again....
1. Really learn the route. I mean every little nuance.
2. Having learnt the route look for two blind corners one near the start and one about 1.5km from the finish.
3. Get your bike and place it next to the first blind corner
4. Cycle it to second blind corner whilst careful not to go on route. I would wear a tracksuit top over your running top so that you just look like a cyclist as opposed to a cheating runner
5. Once at second blind corner lock bike up and run rest of distance finishing nicely in top third

I wish you every success

That's about right, going to start putting it in now though.

;tightend;

If at first you don't succeed.....cheat!

Really should be doing 30-miles a week as a minimum already by now, and be two weeks into the half-marathon training plan.  Whoops...

:s

Half-marathon

Sub 1:20 (race pace: sub-6:06 per mile). Target times: 1:10 to 1:19. You should be capable of either a sub-36 10K, sub-60 10-miler or a sub-3:00 marathon. Training will be at least six days a week, with an average weekly mileage of 50 miles.

Sub-1:30 (race pace: sub-6:52 per mile). Target times: 1:20 to 1:29. You should be capable of either a sub-40 10K, sub-1:07 10-miler or a sub-3:15 marathon. Training will be six days a week, with an average weekly mileage of 40 miles.

Sub-1:45 (race pace: sub-8:00 per mile). Target times: from 1:30 to 1:44. You should be capable of either a sub-46 10K, sub-1:18 10-miler or a sub-4:00 marathon. Training will be at least five days a week, with an average weekly mileage of 35 miles.

Sub-2:00 (race pace: sub-9:09 per mile). Target times: 1:45 to 1:59. You should be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training will be three days a week, with an average weekly mileage of 30 miles.

Sub-2:15 (race pace: sub-10:18 per mile). Target times: 2:00 to 2:14. You should be capable of either a sub-60 10K, a sub-1:30 10-miler or a sub-5:00 marathon. Training will be four days a week, with an average weekly mileage of 25 miles.

Sub-2:30 (race pace: sub-11:26 per mile) Target times: 2:15 to 2:30. This is an ideal first-timer’s schedule, and combines running and walking. If you run already, you might be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training will be three days a week, with an average weekly mileage of 15 miles.

Training schedules are here:
http://www.runnersworld.co.uk/news/article.asp?uan=106

(but I'm not sure if that is subscriber content only or not)

Think they are, so there are some here you can access without being a subscriber:

http://www.runnersworld.co.uk/news/article.asp?uan=107

Ty mate.

Aye run then stretch before sports. If the only thing you are doing is running then there is no need to stretch before.

ummm - i don't - although i can do a great 100m sprint in stillettos.... does that count

LOVE IT!!!!!!

We now have another blonde bash prop bet to go along with the breath-holding competition.

TY sweetie - i think my muscles are in for a huge shock in coming days....

Oh and yes I can use the quote function, so that they're all in one - but i have to up my posts now lol

Cheers chaps - my next post will prob be on how to ease the aches and pains which will undoubtedly be worse than labour...

Ease the aches and pains:

Stretch after a run.  You can't be arsed to, but it's essential.
Cold bath/shower - it's not pleasant, but worth it.
Good trainers, good running technique and not doing too much too quickly will all help to reduce the pain and injuries.

kin

jogging is part of a warm up, but running (different from jogging) from cold will lead to problems i have seen many an injury from people who just start tanking down the road without warming up

best advice imo. 

my suggestion,

invest in a pair of heelys (as long as the route isn't uphill)

I've run distances ranging from 5K to 26.2 miles without a warm up.  What do I need to be 'warming-up' other than my legs, and these are being warmed up as I run?

so you would get out of bed in the morning and start running at your full speed for the distance your running ?

if you do i would be shocked you have never had an injury

i used to run ALOT

i would get out of bed start warm up throw up a couple of times (still drunk)  finish warm up

then when the actually running started i wasnt running from a cold start

We have central heating.

'Ling,

You want to ensure you cross the line before His Rook-ness does? OK.

What if he does not finish, that count? (Answer, YES).

What if he bottles out, that count? (Answer YES).

So, it's simple. On the day of the Race, I shall challenge him - elsewhere - to a Heads Up Poker Match. For £100.

Sorted.

Next?

Can we make it in Wembley pls?

Love it!!!

this looks a great way for any lady to excercise, WARNING HAS ADULT CONTENT

http://www.metacafe.com/watch/44164/topless_gymnast/

our resident sports-bra expert kinboshi will have a fit when he sees that!

I agree,  this is a sure way to get shin/back problems.  However, I am prone to both due to previous injuries so this may just be an area I am weak in and it may not be a problem to just begin to run without a warm up or stretch for other people.  I generally stretch for 3-5 mins before leaving the house, begin my run keeping relaxed for the first 5-10 mins and then begin to pick up the pace after my legs have warmed up. I also keep a small bag of raisins in my shorts pocket to eat as I am running, this helps to keep up my energy over the 40ish minutes I run most days .


Remember it is ok to walk/run for the first few weeks, after all your body is not used to running and it will be a shock to the system.  Walk for 3 mins, run gently for 40 secs.......walk for 4 mins, run for 50 secs....... Walk for 5 mins, run for 60 secs......... etc   .   There is no set routine for any one person,  it is just what feels right for you. If you can just walk for 10 mins without getting out of breath, then just do this for a few weeks before adding in a few short gentle runs with your walk. Gradually build up until you can run without the need for a walk in between runs.


Good Luck and remember to drink as you are running, there are loads of tiny hand held drinks bottles to buy for a few pounds at your local sports shop

You can also do some other aerobic stuff to improve your cardio fitness. Like using an exercise bike, cross trainer or rowing machine.
Just take it easy on the running at first, or legs will hurt like hell the day after you run.

Sigh........

This is gna be soooooooooooooooooooooooo much harder than i thought. I am officially the least fit person in the world - as proven by today's laughable attempt where I'd barely broken into a jog before I had a stitch....


I am going to have to kill myself this week with a bit of tae bo bootcamp - and then try these minute runs rather than distance runs as I think mentally i can push myself for time - but not distance.... partic as the whole imperial metric thing does my head in.

Thanks for all the help so far.....

I may have to update after every run - just to make sure i drag my arse out of bed....apologies in advance...

Anyone know what is classed as a run and what is a jog?!!

The one thing I wish someone had told me when I first started running (from absolutely no base at all!!) was that although you can feel tired after about a minute that will level out and probably reduce a few minutes further down the line. I'd also just start out light jogging and cross training and work your way up. At the end of the day you need to run to get better at running but the cross trainer in a gym is quality for the pure cardio side and without pressure on the legs.

Good Luck.

GET YOUR ARSE IN GEAR!!

Im in training for a tri atm!! WOOP WOOP

Good lord that's almost frightening, yet strangely inspiring. I clearly need to find myself a boot camp Sergent to set me alight....

Run-walk to start with Ling.   Run for 3 minutes, walk for a minute.  Rinse, repeat.

Over time build it up to 5 minutes run, 1 minute walk.  Then 10 minutes run 1 minute walk.  Soon you'll be running without the walking.

This is what has always stopped me from running for more than 20 minutes or so - I always seem to get a stitch.

How do you stop from getting a stitch?