Any runners in here? New runner working on a 10k

[scuba264]

Used to do a lot of pretty intense mountain biking and biked to work 3 miles each way, but stopped that about 2 years ago. Since then I've been going to the gym about 3 days a week but not really any cardio.

A buddy asked if I'd do a relay in the Pittsburgh Marathon, theres 5 of us, basically need to train for ~10k(6 miles) for May 6.

Hit my furthest distance yesterday, 4.28 miles. Did about 3 straight, walked a little and ran another probably solid mile. Working on getting closer to the distance but now really need to push for better speed, I'm S-L-O-W!

Just getting into the whole running thing, any tips or discussion are great.

[TOMS1SS]

Originally Posted by scuba264

Used to do a lot of pretty intense mountain biking and biked to work 3 miles each way, but stopped that about 2 years ago. Since then I've been going to the gym about 3 days a week but not really any cardio.

A buddy asked if I'd do a relay in the Pittsburgh Marathon, theres 5 of us, basically need to train for ~10k(6 miles) for May 6.

Hit my furthest distance yesterday, 4.28 miles. Did about 3 straight, walked a little and ran another probably solid mile. Working on getting closer to the distance but now really need to push for better speed, I'm S-L-O-W!

Just getting into the whole running thing, any tips or discussion are great.

I've been running regularly for about 11 years now. 6 miles is not a short distance by any means, an out of shape person would never make it that far. But if you've kept up on your health and your already running more than 3 miles at a time, 6 without slowing down might be possible if you really pushed. How long is this 10K away? If its a month or two you shouldn't have any problems, just make sure you get some good shoes.

One thing that I would caution you against though is underestimating how much more of an impact running takes vs riding a bike. Did you know for every 1 mile you run its takes 3.5 miles on a flat surface biking to burn the same amount of calories? There is a huge mechanical advantage in having a wheel and in some cases shocks to reduce the friction and impact. If your serious about running you need to build your leg muscles up or otherwise the impact will take its toll over time. I see a lot of runners with skinny calf muscles, they always get hurt because they can't take the impact.

[scuba264]

Oh yeah, I'm well aware of how much difficult it is to run vs bike distance wise. Thats one reason I always hated running Granted when I was biking it was pretty serious singletrack stuff, very hilly. But I know what you mean.

I've been a regular at the gym and actually always tried to keep a leg workout in the mix so I don't have TOTAL chicken legs. I've been running for like 3 weeks now, I have 8 weeks to go (May 6th).

I'm really working on my form, been all over youtube and have some friends who have run for a while and my buddies dad (owner of the gym I go to) has several marathons under his belt. I got a pair of Reebox RealFlex and absolutely love them. I expected SOMETHING to rub or just be uncomfortable, especially since I haven't run regularly but they are so perfect, not one issue there.

[its a syn]

I have been running for 5 years since I was told I have diabeates and high cholesterol. Been into running races for 4 years now. My unoffical season starts with the Dam to Dam in Des Moines the 1st weekend in June. Best time I did was a 21:32 last year in the 5K (3.1 miles). I am currently coming off injury from taking the Grandkids rollerskating. Was off about a month, getting harder to bounce back at age 49!! Starting at 8.2 mph on the treadmill and will be increasing .1 mph every 2 weeks to reach a goal of 9.0 mph (6:40 pace) Trying for a sub 21:00 time this year. Last year a buddy asked me to get in the Quad Cities marathon relay. I ran the 5.5 mile leg, will try the 6.6 this year. My advice to you is to try and up your length a little at a time but set a goal where you want to be at come race time. I wouldn't change your pace untill you acheive the length first. Getting in shape for distances is more mental toughness more than it is a physical thing. Small advances are very rewarding and just keep pushing but allow rest days or your body will breakdown no matter what shape you are in. Good luck, running is addictive just as modding your Camaro is

[its a syn]

Forgot, the best equipment investment has been moisture management shirts,shorts. Also I like wearing compression shorts under my running shorts.

[scuba264]

I have some wicking underarmour and a some off brand stuff from when I was biking a lot so that does help.

The distance vs time thing is what I'm not totally sure how to handle. Ultimately I need to be able to run the damn distance, but I don't wanna be over an hour running 6 miles either. I want to maybe start doing 4 days a week like:
Day 1: Moderate speed easy run (1.5 to 2.5 miles at this point)
Day 2: Distance paced run (4-5 miles)
Day 3: Moderate speed easy run (1.5 to 2.5 miles)
Day 4: Speed run (1 mile as fast as I can, maybe add in short sprints)

I'm making really great improvements and I've been using an app called SportyPal and their website to track everything. Check that out if you have a smartphone, really great. Tracks via gps and puts what you ran onto Google maps and breaks it down by intervals, gives speed and elevation. Lots of charts to see improvement and encourage me

By race day I want to have done 7 miles. The race isn't split evenly, longest leg is 6.4, shortest is 3.5. I haven't checked it all out yet but I'd assume the distances may have to do with incline, but maybe they just did it to help weaker/stronger balance on the teams.

[scuba264]

Nice work on that 5k. Just a touch over a 7 min mile, thats great! And I know what you mean about it getting addictive. I used to genuinely hate running. I had been thinking about getting into it again (I jogged for a summer like 2 years ago) and then out of nowhere got asked to do this relay. Decided it was the best way to get me to do it, actually have a real goal. I love it now.

Originally Posted by its a syn

I have been running for 5 years since I was told I have diabeates and high cholesterol. Been into running races for 4 years now. My unoffical season starts with the Dam to Dam in Des Moines the 1st weekend in June. Best time I did was a 21:32 last year in the 5K (3.1 miles). I am currently coming off injury from taking the Grandkids rollerskating. Was off about a month, getting harder to bounce back at age 49!! Starting at 8.2 mph on the treadmill and will be increasing .1 mph every 2 weeks to reach a goal of 9.0 mph (6:40 pace) Trying for a sub 21:00 time this year. Last year a buddy asked me to get in the Quad Cities marathon relay. I ran the 5.5 mile leg, will try the 6.6 this year. My advice to you is to try and up your length a little at a time but set a goal where you want to be at come race time. I wouldn't change your pace untill you acheive the length first. Getting in shape for distances is more mental toughness more than it is a physical thing. Small advances are very rewarding and just keep pushing but allow rest days or your body will breakdown no matter what shape you are in. Good luck, running is addictive just as modding your Camaro is

[its a syn]

I found doing the 5K the past few summers and keeping in running shape on the treadmill during winter made it real easy to run a 8:00 pace for the 5.5 mile leg of the marathon. Had a distant runner tell me that if you can do a 5K you can do a 10K, if you can do a 10K you can do a 20K, and a20k your next step is a marathon. It made sense when I did the marathon relay. Gotta go catch a train back home will check back later. Its about time we got some kind of a running thread on here!!