madmickie Member

First off - it's 5k not a marathon so you don't need to do ANYTHING unusual in terms of what you eat or drink before the event. Eat a light meal no later than an hour before. Clothes - wear what you usually wear in training. Dont wear a coat! Warm-up - gentle jog with a few faster bursts for a few minutes Ks 1 and 2 -…

what's point of eating your daily intake within 6 hours? And why is this thread in Fitness and Exercise??

Use bike gloves, relax your hands, change their position on the bars. Check your bike position. Dont spend $100 on getting a bike fit for recreational cycling! If the bike is the right size for you then basic adjustments to saddle height, handle bars, stem etc can be done by your local shop for a lot less.

Listen to your body when it talks to you and you wont go far wrong. If things get tight, sore, tired then ease back - simple as that.

100 per mile and you wont be far out on average

no

So that is about 38km with about 3000m of climb?? I am doing the Seven Sevens in the Mournes on 4 August - it's 29km and 2500m climb and that will take me 8-9 hours solid. You can add another 2-3 on top of that plus all the driving. I think the stop/start nature of it as you have to get from one to the other will be…

Agree with Scott about longer slower runs to build up your aerobic capacity. Stay around 50 beats less than your max - if that means walking now and then that's ok. Build the distance by a k per week until you can run for 10k keeping your HR below150. Once you can run for 10k then 5k will seem a lot shorter and you will…

Very important information: doing the training - You;ll find plenty of training programmes online. What you need will depend on yoru current level and what your targets are. You will be wanting to be able to run beyond 13 miles in your training. Times: I havent run a HM race yet but have ran the distance in 2:15 in…

try the Platypus soft bottles - easier to carry than your usual bottle. 500ml should do u in uk for up to 2hours - after that try a camelbak - different styles - bigger ones have waist straps for stability. If you;re running trails then there's always stream water - gnerally ok if it;s running fast and not too low. Another…

Similar to a floggin a bishop

it takes as long as it takes - for you! Slowly slowly catchy monkey!! be patient - people you see running like it doesnt fizz on them have been running for YEARS week in week out. Just do your runs and before long you will be doing stuff that you thought you never could do. Last year I wondered if could manage to run 10k -…

Relax - it;s 5k not a marathon - you dont need anything special - just dont eat too much too near to your run. I do a 5k race most sat mornings and have a normal breakfast and normal amounts of fluid. Important to warm up well for maybe 15mins. My strategy is to go out hard for the first 2k (on the basis that you dont have…

I dont think you need to be confused right now by talk about intervals tempos, breathing, pace and how to hold your arms to be able to run 1.5miles in 15mins - 10min miles are a steady jog - you dont need to develop speed. Run for longer - the one tip that's coming through here is to run for a longer time. forget about…

If you are in an organised race you dont need to carry anything. In a HM there will be water stations and plenty of assistance if you need it Training is another matter though as you may be on your own and if training for a HM probably out for more than two hours. You can carry a phone and keys and some money in a pocket,…

Surely you are going to see the cals you burn just for living. Why don't you leave it on all day see what number you get?

Footwear - Chances are a lightweight boot will do you. Dont forget to get decent socks too. Water - there are camelbaks - and other makes too - but they do the same thing. Water is heavy, if there are streams you can probably drink from them if they are fast flowing - you can get purifcation tabs but they take time and…

i do dips on my chair arms! Can make em really hard by trying to keep legs parallel to the floor.

Gym - good: company, maybe a tv to watch, treadmill with stats, easier to run on a treadmill Gym - bad: Company, sweaty, sharing changing areas, travel, takes longer. Outside - bad: weather, traffic, not flat Outside - good: variety - conditions, terrain, scenery, not as sweaty, start and finish at home. no kit to pack,…

Having a gel gives me an important morale boost - and convinces me that I have some energy to draw upon.

well done - great time for a first outing. However, no need to carry/drink water for a 5k - especially if you're getting round in under 30.

i sometimes recite those marine corps cadence things - 1,2,3,4 i love the marine corps etc. (some good ones on Full Metal Jacket) really helps to get me up a tough hill. Also helps if you can get someone else to run in step with you.

no reason why walking can't offer you the same increase in aerobic fitness and in fact put you in a better place to run later and help reduce the risk of injury. Try to walk for longer or introduce some incline to get you working a little harder. i am sure you could run at your weight right now but you dont need to in…

i doubt that it means that anything is wrong. Fresh sweat isnt that salty at all. Only when there are residues of salt due to evaporated sweat on your skin will the sweat begin to taste proper salty. Try it! :happy: Start worrying when you stop sweating as dehydration is well underway.

Read this http://www.brianmac.co.uk/fatburn.htm

Bad news is that calorie used calculations are wildly inaccurate when using cheap, or even not so cheap, HRMs - maybe up to 60% against a proper lab test. So it doesnt really matter what measure you use - just be consistent - even if you put down 100 for every 10 mins hard effort it will probably be close enough.

Check out Age-grading http://www.runbayou.com/Wavacalc.htm That way you can compare your time against others taking their age and sex into account - otherwise comparisons are pretty pointless. WR for 35 female is 4:13!

Of course you can lose weight by walking - as it uses up calories. If you create a calorie deficit then over time you will lose weight. The more the deficit the quicker you will lose weight. Any activity will increase the deficit but eating less calories will increase the deficit more effectively. Much easier to lose…

How long are you running for? Unless it's really warm - maybe over 25deg C - you should be ok for an hour as long as you are reasonably hydrated to start with. In a race situation water will usually be provided. For training you could stop and buy water somewhere en route. Ultimately it;s a weight thing - even a basic…

Heed the signs. I got a sore hip a few weeks back and like you it was ok after a day or two. Then Easter Sun it came back, sharper pain this time and I had to stop. I thought that's it - I'm crocked for a 10k I have this Sunday. Come Easter Tuesday tho i went for a long walk (13 miles) and it was fine.Then last Saturday I…