My First 10k Run

[johnnycakes78704]

In my training, I have a homemade smoothie each morning for breakfast which is made up of soy milk, OJ, a banana, strawberries, blueberries, mangos, and natural honey. For lunch I have a salad with an oil based dressing instead of a cream based dressing. For dinner, it is usually a tomato based pasta with no cheeses or sushi rice, or pad thai. Before my night ride, I have another smoothie about 30 minutes before takeoff.

Since altering my diet from just vegetarian to more of raw foodist diet, my body feels incredibly cleaner. The smoothies also provide great sources of fuel for my body.

Can you time your runs? What is your pace and stride like? Do you do a cool down run?

I don't think a gym would be that good and don't buy any expensive home gym equipment. IMHO, I'd just get two sets of dumbbells, a light and heavy (but heavier than you can lift now, for example, if you can curl 30lbs for 10 reps, get a set of 40's and 20's). Dumbbells are very versatile and you can do many more exercises than with just a regular home gym. And they are small so they don't take up much space

I love to eat as well, but you must throttle back a bit and look at your diet as part of the fuel for your machine. I'm a larger guy at 220lbs, cutting down from my big weightlifting weight of 255lbs, in training for a sport dominated by 150lb guys or less. It is tough, but you can do it.

Oh, also do sprints and jogs alternatively. Sprint 50 yards and jog 100 for about a mile or so (dependent on you)

[james_gsx]

Well I only weigh 160-165, so I'm okay there. Today for lunch I had soup and a salad, and actually felt great. I've never been a fan of cream based salad dressings.

For your smoothies, do you get those fruits pre-cut or do you cut them up yourself before you make it? It actually sounds quite good.

And one more thing, any good websites you can direct me too for dumbbell exercises?

[johnnycakes78704]

Yes, my fruits are precut except the banana. Get the big frozen packages, more cost effective. And yes, it is delicious.

If you think you feel great now, wait until your body cleans itself out of all those toxins

Complete with animated gifs
http://www.sport-fitness-advisor.com...exercises.html

This site has better descriptions.
http://www.building-muscle101.com/Du...strations.html

[DbPhoenix]

	Quote:	james_gsx
	I regularly trade 10k ES contracts at a time, no biggy Brownsfan and those VSA boys are basically my bitch out there just kidding of course.

Now, James.....

[james_gsx]

Thanks man. This helps a lot.

I'll figure out a way to time my runs. Wednesday I will go on a 3.5 mile run that includes a nice "steep" hill. I'll have to find some sort of watch to pace/time myself.

[james_gsx]

My friend thinks I might have a slight case of tendenitis. The flat part that connects my knee cap to my shin hurt like hell the other day after I ran slightly harder than I should have. I was able to rest the last two days, and I'm going to try another run tomorrow and see how it goes.

Are there any stretches I can do for that? I am fairly certain this was one of the injuries that plagued me during soccer.

[Trvlwanderer]

	Quote:	james_gsx
	My friend thinks I might have a slight case of tendenitis. The flat part that connects my knee cap to my shin hurt like hell the other day after I ran slightly harder than I should have. I was able to rest the last two days, and I'm going to try another run tomorrow and see how it goes. Are there any stretches I can do for that? I am fairly certain this was one of the injuries that plagued me during soccer.

Jim, place your ankles and knees together and go from small circles to large circles before and after each run. Do thi in both directions.

After many years of rucking and running, this warmup has been key in keeping my knees healthy.

Speaking of that, time for a run!

[johnnycakes78704]

Another item that may help is a knee band or tendon strap
http://www.amazon.com/gp/product/B0002EQ3FA

http://www.amazon.com/Knee-Pro-Tec-P...D43W55JYAJ0HDX

Knee stretches: http://www.comgri.com/ouch/knee3.html

Did you time the run? How'd you do? I had some doughnuts in an department supervisor meeting yesterday morning and was hurtin' bad on my ride. Big no no

[james_gsx]

I didn't run this morning, my knee hurt too much and I don't want to push it if I do in fact have tendinitis. I'll try to give it a shot tonight and see how that goes.

[johnnycakes78704]

Stop running. Seriously. Stop running and give your tendons a chance to heal up. How have you been taking care of your body after the run? Do you soak in a tub? After every long ride, I soak in a bath of sea salts, hinoki oil, along with various other oils and minerals. You MUST rest your body as much or more than you exercise it. It must have a chance to regrow the damaged tissue as with exercising, that is what you are doing. Tissue and cells are broken from stress and grow back stronger. As you are working with a shorter time span, you must accelerate that process as much as possible.