Help a lady out.... Fitness freaks (in the nicest way) needed

[Ismene]

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

[Colchester Kev]

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


no need to thank me.

[Ismene]

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


no need to thank me.

[Ironside]

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

[kinboshi]

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?

[Ironside]

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

[Ironside]

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?

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

[Rookie (Rodney)]

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

Lol..

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

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

[kinboshi]

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?

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

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.

[kinboshi]

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

Lol..

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

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

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.

[Snatiramas]

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

[Rookie (Rodney)]

I'm slowly realising that the half-marathon in October was a little ambitious,Still got a LONG way to go though.

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

[kinboshi]

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

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

[kinboshi]

I'm slowly realising that the half-marathon in October was a little ambitious,Still got a LONG way to go though.

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

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...

[Rookie (Rodney)]

I'm slowly realising that the half-marathon in October was a little ambitious,Still got a LONG way to go though.

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

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