My First 10k Run

[james_gsx]

Today I went out and picked up some running gear and a new pair of running shoes. I took one of my dogs out for a nice 1 mile run, and enjoyed it quite a bit. I realized the BolderBoulder event is coming up at the end of May, and I want to run in it. It's a 10k run, and it will be a challenge since I've never done anything like this.

I have been an athlete most of my life. I haven't done anything in 3 or 4 years, I am out of shape (sort of). I was able to run today without too much of a problem, but I couldn't run for more than 2 miles that's for sure. I have a strong heart from playing soccer so I guess that might help. My biggest problem is I am a sprinter, I have always played soccer and basketball so I tend to run too fast for any sort of long distance. Also, since I haven't run in forever I need to get myself ready.

Luckily I have a friend who runs cross country and he has agreed to help me. So far we put together a training program for the next several weeks, and it looks tough We talked about icing my shins and legs, and all the stretches. I know some of you are runners, so if you feel like you could give me some advice I would appreciate it.

I am very excited, as this will be a huge physical challenge to me. I know for some people 10k is nothing, but I've never done it before and I haven't done any sport in a while so it won't be easy. I will accomplish it though, regardless of the physical pain.

[ckait]

pretty funny when i started reading your thread I thought youd hit your first 10 k trade lol.

[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.

My goal for the 10k is under 40mins. That supposedly puts me at a regional class, and would mean I should supposedly run a mile under 6 minutes.

[johnnycakes78704]

Start biking

I'm doing a 160 mile bike race in support of the Tour de Cure in May. Give that a shot.

[james_gsx]

160 miles? I'll drive 160 miles... per hour

I want to start biking though, I have a bike with flat tires in my garage LOL
Today was my day off from running. Yesterday I ran another 2 miles and my calfs were hurting during the run, but my ankles felt fine. The more I run, and the better I stretch after the run, the better I feel. It's just something I have to get used to though.

[johnnycakes78704]

The cardio required for biking is top notch. Fill those tires up then keep the rubber side down while doing hills for a few hours!

There is a saying that if you can run 2 miles you can run 26 miles.

40 minutes is a fairly decent pace and while you would need to keep a 6 minute mile pace, you'd need to run each mile at a 6 minute pace. Also, there is something called the runners high. I get that around the 3.5 mile mark and then my pace picks up as the body settles into the rhythm. Find out how long it is until you reach that runners high.

Always stretch, both before and after. And, hydrate often. Stop drinking caffeinated drinks and alcoholic drinks as those will dehydrate you. (Yes, I know it is hard to give up alcohol for some, but some sacrifices must be made for optimum performance). Also, what is your diet like? Fatty foods and lots of pasta? Trade that off for brown rice, salmon, or tuna with veggies. Sushi is an excellent replacement. Nigiri is another great replacement and probably preferred as it eliminates the not-as-healthy sauces.

Oh, do squats as well to strengthen your thighs. The quadriceps is the largest muscle group in the body and when it is broken down, the body secretes naturally produced human growth hormone to make the muscles stronger. But with the quads, as it is so large, there is an abundance of HGH and your other muscles will benefit/grow.

(I've been competing in extreme sports since I was 13 and served 5 years in the Marines. If you have questions on training routines, don't hesitate to shoot me a PM.)

[thrunner]

Good for you James, although 6 min miles for 10K sounds a little too ambitious for a beginning long distance runner, especially at altitude. Trading actually has something in common with long distance running. Here is a good perspective from a fellow Coloradoan and trader, Brian Shannon:

	Quote:
	Consistently making money in the markets involves taking responsibility for your actions and implementing your plan with an iron clad discipline. Training for and competing in a triathlon are no different, you need a plan of action and you have to take ownership in the plan and implement it with discipline.

There are some good tips on training as well. Good luck and good training.

[james_gsx]

I changed the goal to 45-50 minutes, that brings it up to about a 7 minute mile which is more manageable for me IMO.

Johnnycakes - the alcohol isn't a problem since I don't drink. But quitting the soda will be tough. I have started to drink bottled water instead of Pepsi, but I won't lie I'm addicted to Pepsi. I get a craving in the back of my mouth and I act strange until I get one. But so far I have been able to limit my intake to about 1 or 2 cans a day instead of 5-6.

Should I just sign up for a gym like 24 hour fitness so I can exercise? Or would a home gym be a good option?

The diet is basically shit. I eat a TON of pasta and way too many fatty foods. I bought a ton of healthy foods the other day and have been eating that. The biggest problem is when I'm at lunch during work, there aren't many healthy places around to eat. Unless I pack a lunch everyday, even then I'm not sure what to pack.

[Trvlwanderer]

Use a quality treadmill (pacemaster / life fitness) in your training. Check some min/max heart rate zones for your age. Pull at 145 bpm for 5 minutes, back off to 120, back to 145 etc. Use the technology to help maximize your time and effort.

Do a search on 10k training plans. I know there were some good ones years ago that were sub elements of marathon training plans. 8 weeks is fine as long as you don't get injured. You soccer stamina will help with oxygen consumption, now you need to build the stride and timing.

Good luck...I love Boulder in the Spring!!

PS...on your diet comments. I wouldn't radically change anything other than adding some protein after a hard run.

[james_gsx]

Well I do have a few things going for me

1 - I have always been a GOOD athlete. I played at the Gothia Cup in Sweden if that counts for anything But I did get injured, I have long ligaments in my legs and they are prone to injury if I don't stretch well. But hey, I have good footwork

2 - I've done three runs, and I can already run 2 - 3 miles without much of a problem. I haven't ran in a few years, so I would imagine this is a good sign.

I like the idea of using a treadmill and technology. My biggest challenge I think will be finding the weights to lift and changing any part of my diet. I am stubborn, and I eat a lot.

I already have a training plan for a 10k run, and so far I've stuck to it.