A few questions

[W4rp3d]

Hi,
Im a 19 year old male student studying computer science and therefore sitting around on a computer most of the day therefore ive been running for about 6 months in the aid to keep fit, but ive really stepped it up the last month or so.

I currently run about 8km in about 53 minutes twice a week and 5km in about 22-25 minutes also twice a week. When i first started i notice that my times used to fall dramaticly each time however they have been pritty constant for the last 2 weeks. It also used to take me a quite a while to recover but that time has fallen very sharply, even though i push myself the last km. I relise this is probably normal but im wondering whats best to get the times down a little more?

Ive also just entered myself into the local 10km run that happens every year, in a months time. I would was wondering what a respectful time for such a distance is?

Ive also noticed that ive lost a little muscle mass, ive read through some of the other posts here and you suggest lifting weights which i currently do and eating the right food. However as im currently a student here in the UK my cooking ablitiy and amount of money i have avalible for food are are as low as each other, having said that i do eat a huge amount. My diet consists, at the moment, of manly bread, beens, pizza, pasta, rice, cerals, stirfry, potatoes and lots of eggs and beer. I no that is pritty poor, is there any simple foods that i would benefit from?

I manly run at in the everning when its cooler but would like to run earlyer in the morning. However i relise your bodies a little dehydrated when you first wake up and with out eating any breakfast before more muscle mass will be used, therefore its probably best to drink, eat then go out. That being said running on a stomac full of ceral and water cant be good?

Im sorry for asking so many questions but i think its best to ask them all at once rather than starting new a new thread for each, thanks for any advice you can give

W4rp3d

EDIT: Bad typo

 

[g8r80]

Speed comes from intervals, endurance comes from steady state. Push yourself in these intervals (100m to 400m)

 

[03gt]

When I want to get my times down, I sprint in spurts during my 3-4 mile runs. As soon as I get out there and get in a comfortable rhythm, I'll do a 20 second sprint. Then i'll get back to a normal rhythm again and repeat. I can only do it 4-5 times before it start to wear me out. If I do this for a week or two before a 5k, I notice that I don't tire out, and can pass people on climbs. I generally have better times than if I don't do this.

As for running day/night empty stomach/full, it really depends on whats best for you. If I am just going to run 3-5 miles for that day, i'll knock it out in the morning so I have the afternoon to work out or just relax after work. I'll wake up at 530 am, eat a banana and drink a big glass of water, that normally will hold me over.

But on long runs, I normaly have to wait until the afternoon. Then I have had a full days worth of food, and I can carefully pick what I want to eat depending on the length. I will load up on some carbs for breakfast and lunch.

Last, running on a full stomach probably isn't good, but that is something that I can do. I valeted cars in college and I would only have 20 minutes for lunch. So I would valet for 4 hours, eat a full meal in 20 minutes, and then go valet again for 4 hours. Its just something that my body got used to. I wouldn't suggest it though.

I hope this answered a few of your questions.