10k 50 Min barrier
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04-02-2010, 02:22 AM
Dear Ed i am up with the shin splints. In fact in a whim i did a 35Km a week back and have been taking rest after that. I am up and might have gained few grams and looking forward for your tip/program for 10k 50 Min barrier.
Aju
04-02-2010, 06:21 AM
How are the shins now Aju?
wow .. doing a 35 km on a whim, is not the best idea to assist one in recovering from shin splints  other than that have you done things to work on your shins and do you feel you ready to come back to a training routine? Cheers TheEd
11-02-2010, 12:51 AM
Dear Ed
To be hoenest to me, i have not been running for past 10 days. I am doing some yogic stretches and breathing techniques to control my mind which will be over in 2 days. In fact my sleep was very less (Max of 5 hour)for past 10 days due to some busy schedules and sorry that i could not able to respond. Now I have another target that is added which has more priority than this one. I have to scale a height in Himalayan mountain at a high altitude of (7756 mtr. (Mt kamet). This could be 3rd heighest peak in the world. Please note mount Everest is at (8,796 meters). This we will be starting for 40 days from May 10. Is it possible for you to get me a training program for this expedition. And is it possible to accomplish both the running and the mountaineering target. if not for the time being i might have to discard the 10k program. Your opinion please Aju
11-02-2010, 07:59 PM
Hi ajusamal .. just received this feedback
" Everest is 8848m and Kamet is the worlds 29th highest mountain. He has the height right. I am not sure what he is trying to achieve? If he wants to climb a big mountain, then running is great base training, but he does not need to be racing fit, because that could tip him over the edge. If he wants to climb to 7756m, he has his work cut out for him, particularly if he has no experience and has not been to altitude before. In fact if he has no experience, I would not encourage him to go to that height as a first timer." .. this is from a runner who does mountain expeditions and has just returned recently from Kathmandu with that said, I would recommend you look at the Build Up training schedule http://www.time-to-run.com/training/10k/buildup.htm and revamp it to suit you and your needs however, have you recovered sufficiently from the sore shins to be able to run? We normally only recommend this training if runners have gone through the process of a few cycles of the 10km training Cheers TheEd
12-02-2010, 08:07 PM
In fact i had been to an altitutude of 18000 feet and did a basic mountaineering course 12 years back, now iam 35 and better shaped than 12 years ago. 2 Years back i had been to Ladakh, and did 3 days of trekking touching around 14000 Feet. I have never been to an expedition. A group is taking-up this expedition to submit Kamet and i insisisted them i join and go as long as i can in different camps. The lead of this expedition told me to gauge my ability after which he will decide me to take to different camps and as per him camp 3 should be my highest target but i want to crooss-over.
Camp 3 is situated at 6140 Camp2 height not aware Camp 1 of 5500 m. yes i understand i should not take such heights but i have always learnt to go beyond my limits. Now my goal is to build my muscles and strengths so as to achive maximum heights keeping notice of the fact; to carry around 25-30Kgs on backpack and travel, may be 20Km. I beleieve i can scale this peak and need to peak the exercises i need to do. Can i achive both my goals 10k 50 mins and the stregth to scale this height by May. Your suggestion please. Having said this my shin bone looks okay but i have not done much of stretching. Can you suggest few stretching in particular. Thanks Ajendra
13-02-2010, 08:18 PM
In my last post it was recommended that you don't 'peak' for the 10km but get ready for the other 'peak'
so you would still be able to run and race the 10km but it is not advised that you train specifically for it Look at the Build Up schedule Chat soon TheEd
15-02-2010, 05:47 AM
I was looking at the build-up training. In fact I had this training as part of my training.
You mean to say that the long and slow distance is better for the high altitude fitness. Thank you. I will add some weight training program and may be something to work on my arms for the rock climbing that we may have to do sometime and will share across for your inputs. As I am just recovering from the shin bone i will just stick to 30-40mins run before again getting back to the 1 hour run. I hope i can get back to the schedule in next 7-10 days. I will keep updating. But by this time i will start with my abs and push-ups at least 4 days in a week Thank you Ajendra
15-02-2010, 08:20 AM
Hi Ajendra .. yes the aerobic build up will benefit you greatly and build up to 50 minutes first
provide feedback and then we can hopefully have you training without problems Cheers TheEd
18-02-2010, 09:04 PM
Here is the day-to-day prgram for the expedition
Day to Day Programme 2010 01 10/05 Departure Kolkata by Evening. Train 02 11/05 In Train Train 03 12/05 Arrival Haridwar. Minibus to Joshimath. Hotel 04 13/05 Joshimath arranging ILP & procuring Ration etc. Hotel 05 14/05 ILP ââ¬â Marketing ââ¬â packing. Advance team leaves for Niti. Hotel / School 06 15/05 Rest of the members meet at Niti.(11,150ââ¬â¢ft) School Bldng. 07/16/05 Trek starts. 16 kms. To Shepuk Kharak.(12,900ââ¬â¢ft) Tent 08 17/05 Trek to Nanda Kharak (14,200ââ¬â¢ft). Afternoon accliatisation walk towardsB.C. Tent 09 18/05 Trek to Basudhara Tal (Kamet Base Camp at 15,500ââ¬â¢ft) B.C. 10 19/05 Base Camp Establishment. Unpacking & Repacking. Visit Basudhara Falls. B.C. 11 20/05 Load Ferry to Camp ââ¬â I (16,600ââ¬â¢ft) & back to B.C. B.C. 12 21/05 Load Ferry to C ââ¬â I. Some members & HAPs stay back at C- I. Others return C-I. 13 22/05 Load Ferry to C ââ¬â I & C ââ¬â II. The First team returns to B.C. Others stay at C ââ¬â I. C-I. 14 23/05 Load Ferry to C-I & C-II.(17,650ââ¬â¢ft). C-II. 15 24/05 Reccee to C-III. Load Ferry to C-II. All Members back to B.C. B.C 16 25/05 Rest Day at Base Camp. Trek team Returns to Shepuk Kharak B.C. 17 26/05 Establish C-I. Trek team to Niti & Jeep to Joshimath. C-I 18 27/05 Establish C-II Trek Team back to Haridwar. C-II 19 28/05 Reccee & Load Ferry to C-III (18,820ââ¬â¢ft) C-II 20 29/05 Establish C-III. Some members return to C-II. C-III 21 30/05 Route opening to C-IV. HAPs Load Ferry to C-III. C-III 22 31/05 Load Ferry to C-IV. (20,600ââ¬â¢ft) C-III 23 01/06 Members return to B.C. HAP continues the Load ferry. B.C. 24 02/06 Rest Day. HAP returns to B.C. B.C. 25 03/06 Rest Day at B.C. B.C. 26 04/06 Trek to C-II. C-II 27 05/06 Trek to C-III C-III 28 06/06 Adv. Team occupy C-IV. Others ferry Loads. C-IV 29 07/06 Route opening to C-V. All Summit team members at C-IV. C-IV. 30 08/06 Climb to C-V (22,500ââ¬â¢ft) by First Team. HAPs Ferries Load. C-V. 31 09/06 Climb to C-VI (23,600ââ¬â¢ft). By 1st team. 2nd team occupies C-V. C-IV. 32 10/06 Mt. Kamet Summit Attempt by 1st Team. Return to C-V. Summit 2nd team occupies Summit camp (C-VI) 33 11/06 2nd Team Summit attempt. Summit 34 12/06 Return to C-IV C-IV 35 13/06 Return to C-II C-II 36 14/06 Return to B.C. B.C. 37 15/06 Base Camp winding B.C. 38 16/06 Trek back to Shepuk Kharak Tent 39 17/06 Trek back to Niti. Jeep back to Joshimath. Hotel 40 18/06 Reporting to Forest Dept. Administrative work etc. Hotel 41 19/06 Drive back to Haridwar. Night train to Kolkata. Train 42 20/06 Train Train 43 21/06 Arrival Kolkata (Budge-budge) in Morning.. |
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