Training, week 1

I've recently decided to take on the most prestigious, and lengthy race so far; Nike's Human Race 10K.

It is not time based, there is no crowd to worry about, simply myself and the road for 10 kilometres (five kilometres longer than I have ever gone.)

Somehow, I got it into my head that I should train towards something. Five K's do not require much training, with proper shoes and hydration it doesn't take much. But a 10K is different, it's about endurance, slowing the body down to withstand the distance.

Last night I went for my first 'training' run, a grand total of 4.5 kilometres. I began at dusk and by the time I completed the 4.5, I was revved up for more, but it was pitch black and there are no street lights. Plus, there have been bear sightings. Just to be safe, I went home.

The run itself was great, started with a 4 minute walk to warm up my cold muscles and then ran at a casual speed along the roadside. There weren't many cars, only a few off-leash dogs, whom I had to stop for so their owners could catch up.

Tip #1: If you see an off-leash dog coming towards you, from any direction, always stop to let it smell you. Running will provoke the dog, even if it had friendly purposes in mind. Then, stop to make sure an owner is around. There is nothing worse than a run being cut short because you had to babysit a stray dog for 45 minutes before someone shows up.

I continued along, around half way through the run, when my feet are usually good and sweaty (not to mention a little swollen) I realized that I had the wrong socks on. My New Balance 805's fit like a glove, absolutely beautiful shoes, though on any run longer than 3K will cause problems if thicker socks are not worn.

Tip #2: When in training, blisters can be the biggest nuisance to hold up your progress. Always wear proper socks when trying to make progress. If it's just a fun run then it doesn't matter. But with a race in 3 weeks, this blister will be a pain.

Coming around the last bend before my final stretch home, I contemplated going farther. My muscles weren't exactly tired but not fresh. I looked down the road, forest on both sides, no street lights, not a car or house in sight. It was close to pitch dark out. I didn't have anything reflective on me.

Tip #3: If there is even a chance that your run will go late, wear reflective gear so that vehicles will be able to spot you easily on the road. A cell phone would also be a good idea if you are not near houses.

The run was good, I managed to push myself to complete the run at a comfortable pace and did not burn out quickly. The next few 'training' runs will be crucial for completing the actual Human Race 10K on Oct. 24.

For more information on Nike's Human Race 2009, see http://inside.nike.com/blogs/nikerunning_humanrace-en_GB/2009/07/27/run-the-human-race-2009