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10 km and the Great Wall


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Old 02-03-2008, 07:36 AM   #1
dangergirl
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Location: Edmonton and Macau China
Icon5 10 km and the Great Wall

Hi
I have a few decisions to make and would like some advice. I am planning on taking the wall by storm in China, the Great Wall in Beijing 10 km and may want to recant. Started my 10 km training and was surprised at my first 3 km time 16:50 minutes in a furry of feet at the HK Standard 10 km challenge on Feb. 16, 08. I really could not move in the sea of people.

Training has been on the track mostly, too casual mainly. I have access to one in CHina if you can believe it. I prepare for the race usually by acutally running a 2 km the day before. I am also not rested but need to do something before a race. Was a 400m MAsters athlete and want to continue the speed work. Yes you would hope I can have a kick at the end of the race. I can it seems almost running/sprinting and can finish it that way since I started running 10 km.

Last week before the 10 km my training included very small runs on the week days and longer ones on the weekend

Monday 4x 400 m each 400 sub 70, jog lap recovery or more ( tight hammie on last two)

Tuesday Easy run 45 minutes

Wednesday Accelerations on the track 5x 150s minute recovery walk half a lap and wait about 2 minutes total about 5 minutes

Thursday INS and OUTS Jog/Run a Lap and Walk a Lap= 8 laps total

Friday Pilates for an hour ( could this be aerobic at all??)

Saturday Run the hash - 1 hour and a half in Macau and think about beer but not drink it for the race is the next day.

Sunday - 10 km race HK


So if that is unnatural I would gather the carbs in the beer may have been beneficial but had to wake up at 4:30 to take a subway to the TanShui Station in HK for the start.

For my training program to be effective I would have to pick a hotel here and run stairs although with the island next to me I have access to a lot of stairs on the trails. How much stairs equates to the 3,700 I need to climb in Beijing I do not know.
Thanks for any advice


My 10 Km time not official they have my chip and no results I hand timed it at 59.50. Even with my weaving in and out of a sea of people.

Thanks

Last edited by dangergirl : 02-03-2008 at 07:38 AM.
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Old 02-03-2008, 11:45 AM   #2
TheEd
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Hi dangergirl

what exactly would you like to know, please?

Do you want to start on one the 10k Training Programs provided by Time-to-Run or are you simply looking for a soundboard to bounce your thoughts off?

TheEd
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Old 15-03-2008, 05:31 AM   #3
dangergirl
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Location: Edmonton and Macau China
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Walk me through some do's and don'ts. If you are able to give me some sound advice for this event. I am sure the stair running is going to be a necessary program implementation for the race on the Great Wall. Also if you have any reasonable far reaching anti todes for heat exhaustion while out there against the elements. The run is May 17. That is my rant.
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Old 18-03-2008, 08:47 AM   #4
TheEd
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Hi dangergirl, there is plenty of information on the Time-to-Run site

under the Beginner's section .. there is data regarding

Warm Up Routines - Buying your First Shoes

and then the articles

Training and Competition in Warm Conditions

and

Fluid and Electrolytes to support activity


That should help your preparation
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