10k Help?

[alland]

Hi All,

Had a quick look around the posts but couldn't find one with regards to my exact query (apologies if there is one!).

I realise it may sound resonably lame, in an attempt to give myself a bit of a kick up the ar$e and actually do some cardio, I've just signed up for a 10k in Spetember...quite a while away, but I have a few issues that may or may not affect me:

1 - (Call me a Hypochondriac!) Constantly prone to injury:

Example...
When I was just getting back from ligament damage to my right ankle during a football (soccer) game, I went for a run and suffered some right knee pain (probably trying to over compensate for the ankle).
When that eased, I had some left arch problems that literally crippled me for a week...then vanished...(twinges now and again)!
Now that I'm back when I get the chance to run I get some twinges here and there...but nothing too bad!

I reckon this should be ok as I've started taking Glucosamine and Cod Liver Oil capsules for my joints, as well as proper stretching before and after any activity (even those horrible long shopping trips with my good lady!).
Are the these the proper supplements to help this sort of thing?

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2 - (Call me an insomniac!) Irregular sleep patterns due to work hours:

I work a monotonous 9-5 type job which involves alot of sitting...then on up to four nights a week I work a nightclub (which involves alot of standing on the spot - pains the back of my knees after 4-5hours actually!), basically I could be working:

Wed - 0900 - 1700 then 2300 - 0300
Thu - 0900 - 1700 then 2000 - 0100
Fri - 0900 - 1700 then 2100 - 0300
Sat - Start time of 10k = 0900Hrs

...add half an hour to get home and into bed and I reckon I'll be bushed for the race on the Saturday morning at 9am!
When I go to run my 10k, I'll be doing so on literally 4hrs sleep...any thoughts on this?

I guess I'd also like a few pointers on how I should be training, I'd say at the moment I squeeze in a 3k run twice a week which takes approx 20-25 mins and doesn't do TOO much damage (depending on how tired I am)! I'd ideally like to do three - four runs per week at this distance then build it up every two weeks?

I apologise for the barrage of info but any help/feedback would be greatly appreciated!

Cheers!

[g_samsa]

There are a number of 10k training programs that you can find on places like coolrunning and runnersworld. My opinion on these programs is that they make them to be generic and as a result they never fit anybody (if that makes sense). I also think they take themselves too seriously. The plans were written by serious runners who are notorious for thinking they rule the planet. Talking to them is like talking to a guitar center employee when you don't know how to play the guitar. They talk down to you and try their very best to seem ultra cool (ever seen these idiots running with 200$ sunglasses and nike branded everything?). So they make these programs seem like they are more than they are.

In the end it all boils down to building a good base. That means that you should build up over 3-6 months to be able to run 8-9 miles at a steady pace and feel good doing it (the key is going slow). After that it's a matter of doing one long day and one speed day per week. That's it -- simple.

I'm not going to give you any specifics because there is too much to cover. But, I'll tell you to go get Galoway's book on running. He's a really down to earth guy who is and was an awesome runner. I have his book on Marathons. It's very simple and non technical. He advocates the fun of running which I like. If you want to get into the science of running then get the Daniels running meathod book.

I'll answer specific questions if you need.

[alland]

Hi g samsa, thanks for the quick reply, I will defo check out those books!

I guess my only quick specific question would be with regards to running on a minimal amount of sleep. I take it that will hinder my performance somewhat?

Also...if you don't mind, what sort of time and distance would you class as a speed day?

P.S. I already have the $200 sunglasses....but they sure as hell aren't for running! I'm what you may call an ugly runner, which is much like an ugly swimmer (flapping around in the water like a maniac!)...

[g_samsa]

lack of sleep is a huge hinderance to running. It makes so much difference that on the days I don't get enough sleep I don't even bother going out to run. You feel like crap and your muscles take forever to recover. Sleep is absolutely essential. Try to get some at all costs (you'll live longer too). Did you know that worker ants have the ability to live for up to 7 years? In the wild they only live a maximum of 2. They die from over-work. Really--it's true. I read a study on ant behavior. So get sleep.

There are several different kinds of speed days that medium distance runners do. They most common are: Intervals, Fartleck (it means speed play in sweedish), and hill training. I would start with hill training once you build your base. This involves running 4-8 hills at 80% of your 5k pace with a 2 mile warm up and 2 mile cool down run.

Interval training is usually done like a stair routine. on a medium length run you'll do 1 minute hard with one minute rest, then 1 1/2 minute with 1 1/2 minute rest, then 2 with 2. Actually, you ought to start with 30 seconds hard and 30 seconds rest. After you get up to 2 minutes you start back down untill you get back to 30. By hard running I mean that you gradually kick up the pace untill you are going max speed (as fast as your legs will carry you). It sounds pretty easy but it's really a killer (it's also one of the best fat burning workouts you'll ever do).

Fartleck training is much like intervals except that it is totaly random. You start running and do speed play at random intervals and random lengths at random speeds. For instance: run along and see a stop sign up in the distance. Run hard to it and then jog, run along for a few minutes and see a dairy queen, run medium speed and slow down when you get there. you know, that sort of thing. It's fun and it's also a good fat burner.

You can also get on the track and do track work. That would involve mile repeats with a lap walk in between. You could also to half mile repeats. The speed is dependant on your fitness level. Got to go. Kids fighting.

[alland]

Thanks again g samsa...i kinda know i need sleep, for many different reasons!
I also better get training! I'll try a few of your suggestions above.

Kids fighting....that'll keep you fit anyway!

Cheers and REPS!