[BNM] BNM on Bikes

[David Andrew]

> Ahhh, dear.  Ah well, I'm "out" now so here goes. (cough)
> I find fartlekking over shorter distances has really helped.

I have just finished my fartlekking/interval training. Its a killer
but after a couple of weeks you will notice the difference. After two
weeks I did a long run and shaved 2 mins off my regular time. I do
mine round queens park - jog half way round and then sprint uphill the
other half.

here is a handy tool for measuring didstance
http://www.gmap-pedometer.com/ and a handy trainer (its a bit late in
the day though) http://www.cancerresearchuk.org/10k/training/

Fitting in longer runs than 10k will help also. ITt conditions your
body so when it comes to do the shorter 10 k you have the stamina and
mental ability to up your pace.