Let's try this again...

[wookie]

it looks as though the only session you could slot in is the 6 x 1k session on either this Friday or Saturday .. thereafter there is not much you can do before the race on the 10th

then maybe it would be wise to try get 2 to 3 weeks of the
[URL="http://www.time-to-run.com/training/10k/buildup.htm"]
Build Up program[/URL]

http://www.time-to-run.com/training/10k/buildup.htm

under your belt as this will provide a decent foundation to start from

Cheers

TheEd

Hope you're doing well and getting ready for the Holidays!!!

Well - so much for getting any training done. Started the build-up, did the 3-days in a row, day off, hockey, followed by a serious crash of energy and soreness.

With the hockey season starting I figured I'd lay off the build up and just make sure I didn't hurt myself lol. Also my shoes were at about 500+km and looking pretty worn. I ran a few times over the next 3 weeks, but my hips were getting sore. I'm pretty sure it was the shoes. I had a trip to Hawaii planned for November, so I waited to buy new shoes (50% cheaper at least) in the US. So I barely ran. In the meantime I played a few hockey games and out came the shoulder. ARGGGGG.

In Hawaii I picked up 2 new pairs of runners. Also playing in the water (swimming, snorkeling, etc) wasn't great for the shoulder. So I'm off (sports) until January 1. However I started the build up program just the other day.

I cut it back a bit. My everyday 60 minute runs are 45 minute runs and the 75 minute long runs are 60 minute runs. Figured I'd do this for 3 weeks then bump it up according to how I felt. However, I discovered something (which I'm feeling stupid for never trying this before), snowshoeing. I saw a pair at a sale and thought "hey, this would be fun for winter running" rented a pair this weekend and found it to be a blast. So I'm going to try to incorporate this into my build-up program. The sun sets here at 4:30pm and rises quite late in the winter. So often it's dark on my way to work and dark on my way home. Running in the dark is fine, running on the snow/ice in the dark is sketchy. So I'm really excited about this snowshoeing to help me pick up my running throughout the winter.

Anyway, I'm on day 8 of the build-up. I guess it's pretty basic, I don't need any assistance/advice regarding the buildup. I'll just work my way through it and be careful as I get back into hockey. Hockey is just a rotator cuff issue.

But.... Any feedback on the snowshoeing? I'll be careful. Everything I've read seems to say it's a pretty good idea - but to be weary of your hip flexors. I felt them after while the first time, and the other day I did 23 minutes on the snowshoes but stopped when I felt my Hip Flexor getting tired.

I'm pretty excited. I have never had a winter that I've done running or similar activities throughout. Usually it's an injury or off again on again plagued affair leading to jumping in full throttle in the summer which probably leads to other problems. I think with a good winter I can do my sub 40 this summer

Thanks,

Have a great December!