Fit blondes in Berlin

[AndrewT]

Hey running kids.

What's a decent time for 10k?

Last week I ran 10k by accident on a treadmill and did it in 52 and a half minutes and was wondering what is par for that.

[kinboshi]

There isn't really a 'par'.  If you're Gatso, then that's a slow time; but if you're normal then that's a pretty decent time for a non-club runner.

When you say by accident, had you done into the room to buy a sandwich and ended up on the treadmill running 10K by mistake?  That'd make it even more impressive.

[AndrewT]

I always start by having a run and usually stop when I get a stitch after 25 minutes or so. On Thurday though I got no stitch and had lots of energy and just kept running without really thinking about it.

It was only once the album I was listening to had finished and I looked at the counter and it said I'd done 8.2k I decided to go for the 10k.

[gatso]

assuming no incline on the treadmill that's probably equivalent to just over 53 minutes run outdoors which would probably put you in the top half of a mass participation 10k but pretty near the back of any club run

if you just had it set on one speed then you can assume that you'd go a fair bit faster in a race though as you're not just plodding along at whatever speed you happened to set the belt at

[kinboshi]

Send your entry into the London Marathon, join the rest of us doing silly running things.

[AndrewT]

assuming no incline on the treadmill that's probably equivalent to just over 53 minutes run outdoors which would probably put you in the top half of a mass participation 10k but pretty near the back of any club run

if you just had it set on one speed then you can assume that you'd go a fair bit faster in a race though as you're not just plodding along at whatever speed you happened to set the belt at

There was a 1 incline and, yeah, in a race I would have speeded up at the end as I was not tired.

[kinboshi]

assuming no incline on the treadmill that's probably equivalent to just over 53 minutes run outdoors which would probably put you in the top half of a mass participation 10k but pretty near the back of any club run

if you just had it set on one speed then you can assume that you'd go a fair bit faster in a race though as you're not just plodding along at whatever speed you happened to set the belt at

There was a 1 incline and, yeah, in a race I would have speeded up at the end as I was not tired.

Thin.

[Jon MW]

I went to a few seminars this weekend.

There was one on nutrition which I made a couple of notes on.

The response might be either - already know, don't agree with or didn't know - but thought I might as well put them down here on the off chance they might help, or at least generate discussion about good nutrition.

1. Training.
20g of protein + 1g of carbohydrate per kg of weight straight after training will maximise the benefit from your recovery

2. Carb Loading.
You can build up extra carb stores for 3 days - and keep them for 3 days.
So if you're racing on Saturday then carb load on Mon,Tue, Wed then eat at a 'comfortable' level for Thu Fri so you don't feel uncomfortable when racing.

3. Pre Race.
2g of carb per kg of weight 3 hours before the start.
750ml sports drink (carb+electrolytes e.g. Gatorade) spread out over those 3 hours

4. Race
Assuming you can draw on carbohydrate reserves for the first hour
Just over 1g of carbs per minute (will mean your body will process just under 1gpm) is a rough guideline - and spread out the intake as much as possible over that extra time.
Glucose + Fructose mixtures will mean your body will process more of the carbohydrate than Glucose alone (but adding sucrose doesn't make that much of a difference)

That was almost literally the notes I took so with any luck that makes some sort of sense. There was a lot more he was talking about but I kept on getting ..... distracted..... by Cassie Patten looking surprisingly hot 

Any other ideas about nutrition that can be put in handy bullet point form? (because any more detailed and it gets too boring to remember)
Including any disagreement with these points above?

[Claw75]

Sigh. Ballot entry sent. Seriously starting to wonder wtf is wrong with me.

[StuartHopkin]

Quick update from me....

Struggling with me knee still.

Newtons bought

Treadmill running = fine but not really on track for the 1/2
Outdoor running = shite as my knee hurts after about 30 mins

13 days till the half marathon. Gonna give it a go but think there is a fair chance my time is going to be terrible.

Then have 5.5 months to sort me knee and get some decent training in.

Sighballs

[kinboshi]

Newtons help at all, make it worse, neither?

[kinboshi]

Sigh. Ballot entry sent. Seriously starting to wonder wtf is wrong with me.

Haha, welcome to the world of being a runner. Entering races you don't want to do and have no logical explanation as to why you sent in your entry form.

[Claw75]

Sigh. Ballot entry sent. Seriously starting to wonder wtf is wrong with me.

Haha, welcome to the world of being a runner. Entering races you don't want to do and have no logical explanation as to why you sent in your entry form.

I just know that if I didn't, next April would roll around and I'd be watching it on the telly really wishing I'd tried to get in.

[gatso]

I went to a few seminars this weekend.

There was one on nutrition which I made a couple of notes on.

The response might be either - already know, don't agree with or didn't know - but thought I might as well put them down here on the off chance they might help, or at least generate discussion about good nutrition.

1. Training.
20g of protein + 1g of carbohydrate per kg of weight straight after training will maximise the benefit from your recovery

2. Carb Loading.
You can build up extra carb stores for 3 days - and keep them for 3 days.
So if you're racing on Saturday then carb load on Mon,Tue, Wed then eat at a 'comfortable' level for Thu Fri so you don't feel uncomfortable when racing.

3. Pre Race.
2g of carb per kg of weight 3 hours before the start.
750ml sports drink (carb+electrolytes e.g. Gatorade) spread out over those 3 hours

4. Race
Assuming you can draw on carbohydrate reserves for the first hour
Just over 1g of carbs per minute (will mean your body will process just under 1gpm) is a rough guideline - and spread out the intake as much as possible over that extra time.
Glucose + Fructose mixtures will mean your body will process more of the carbohydrate than Glucose alone (but adding sucrose doesn't make that much of a difference)

That was almost literally the notes I took so with any luck that makes some sort of sense. There was a lot more he was talking about but I kept on getting ..... distracted..... by Cassie Patten looking surprisingly hot  

Any other ideas about nutrition that can be put in handy bullet point form? (because any more detailed and it gets too boring to remember)
Including any disagreement with these points above?

no idea about 1, I have no concept of what a gram of protein is

the others seem to be pretty much what is accepted but with adjustments for the individual. most people would have carb loading a day later than you have it there so tues, weds, thurs eat normally on friday and race saturday

[gatso]

so my first marathon has now been confirmed as being long so I'm now officially an ultra-marathoner. everyone seemed to measure mile 7 as being 1.25 miles long but we were waiting for official confirmation which we now have. flooding was so bad at that point that they had to throw in a detour but as it was agreed pre race with the race referee the results will stand as marathon distance