DFW running club mark 2!! ALL ARE WELCOME!!!

Ukevas

watch your feet people icy outside if you on a am run ( back in the sticks )

not a very good day did about ten min run, then had pain at top of left leg in my buttock ( trapped nerve maybe ?? )

anyway decided against 3m and just walked the rest of my 1.5m route.

1.5m - Jog/walk - 19m 12s

becky_rtw

Another Tuesday, another failed interval session....arghhhhhh!

One 8:14 and one 7:45 - worse than last week and I actually started crying on the second one out of shear frustration and now they have totally mentally beaten me and I'm starting to get doubts about my marathon time

I did manage to oxygen debt the first one but then it was so slow despite it feeling really painful - help I'm never going to run 26 miles at 8 minute milling if I cant do 3 miles at that pace - somebody help - I know all the theory but my lungs just wont co-operate so I cant get enough air in and they feel like I'm about to collapse all the way round the second one!

Going for a nice slow 6 miler tonight to try and work out what I'm (still) dong wrong

x_raphael_xx

becky_rtw wrote: »

Hi Raphael,

Welcome to the club :hello: (or welcome back anyway)

Looking at your schedule if you want to do Plymouth half you have 18 weeks so perfectly possible - however, if I were you I would split that into a 4 week and a 14 week - spend 4 weeks training at 2-4 miles 2 runs in the week and pick one run you do much slower but run for longer (say 5 miles) - the aim being to get up to a stage where 4 miles is your basic training block and you're used to doing a longer run. Dont worry about times at this stage, go as slow as you need to.

With a half marathon you'll want to be able to run over that distance a few times (say 2 16 milers) before race day because then your body will be wholly prepared.

Once you've got to that stage rich can draw you up a 14 week plan based on your target time.

1 mile runs are fine, but they dont get you to endorphin release point - usually about 4 miles, and they dont allow your body to get used to running longer distances.

I hope that makes sense , any questions please ask

(all that is just my opinion - others may easily disagree )

Also with all the other exercise I reckon you might end up too tired - so perhaps leave off the interval work for now until 4 miles becomes easy? Rich am I right in thinking 800m intervals is good for a half?? Any plan you do will build these in anyway

Happy running!

Thanks for the advice I'll stick to 2 milers this week, then increase it next week
First day of week 1 yesterday, and I didn't go for my run :rolleyes: , I could list a load of excuses (raining, no time, friend came round, eastenders) but in the end I was just too tired and went to bed. I'm off to the gym today (having a free Vi1 test done) so will have a long run on the treadmill instead. Will aim for 2 miles

Edit: P.s. I'm not worrying about times at the moment, I'm more interesting in actually being able to finish the race :rotfl: I'm going to note down my times for interest anyway I'll focus on my times as I get a few more miles under my belt.

RichOneday_2

becky_rtw wrote: »

Another Tuesday, another failed interval session....arghhhhhh!

One 8:14 and one 7:45 - worse than last week and I actually started crying on the second one out of shear frustration and now they have totally mentally beaten me and I'm starting to get doubts about my marathon time

I did manage to oxygen debt the first one but then it was so slow despite it feeling really painful - help I'm never going to run 26 miles at 8 minute milling if I cant do 3 miles at that pace - somebody help - I know all the theory but my lungs just wont co-operate so I cant get enough air in and they feel like I'm about to collapse all the way round the second one!

Going for a nice slow 6 miler tonight to try and work out what I'm (still) dong wrong

Take a deep breath!

They can be amazing sessions in terms of making you feel on top of the world, but on the flip side if they dont go particularly well they can be incredibly frustrating as you describe.

If they dont go as well as expected its just a case of looking for a reason, and on this occassion you dont have to look very far.....about 45 hours earlier you were running your first race over 10 miles. While muscles are still trying to rebuild you can get into oxygen debt at slower paces because the oxygen isnt being transported as efficiently while repair work is going on.

Also, the difference in pace between 1mile interval session and 10 mile race pace is not that great, so 8:30 race pace should mean intervals of 7:45ish ...on fresh legs!

becky_rtw

RichOneday wrote: »

Take a deep breath!

They can be amazing sessions in terms of making you feel on top of the world, but on the flip side if they dont go particularly well they can be incredibly frustrating as you describe.

If they dont go as well as expected its just a case of looking for a reason, and on this occassion you dont have to look very far.....about 45 hours earlier you were running your first race over 10 miles. While muscles are still trying to rebuild you can get into oxygen debt at slower paces because the oxygen isnt being transported as efficiently while repair work is going on.

Also, the difference in pace between 1mile interval session and 10 mile race pace is not that great, so 8:30 race pace should mean intervals of 7:45ish ...on fresh legs!

Yeah but if I can run 10 miles at 8:30 pace and talk some of the way round - not feel tired and push very hard for 100m or so at the end - why cant I even do three intervals at 7:45 - I dont get where my body if falling down - does it need more practice or am I just not cut out for speedwork - everything else is falling into place but until I get this I'll never cut the time of my marathon I need too - see why its frustrating for me

I want to go back to bed now but I have to have a shower and get ready for work :rolleyes:

Sorry for being a grump everyone else :o

hypno06

ukevas and becky, sorry to read you had pants runs, but these things happen. Becky you are WELL on track from what I can tell. Listen to rich - he talks sense........(sometimes :rotfl: )!!

becky_rtw

Thanks Hypno - he does actually!

Thanks Rich for all your amazing help so far by the way - not being ungrateful just throwing my toys out the the pram in frustration at the moment - I will master these things called intervals

RichOneday_2

Just getting ready to go and do an interval session!:rolleyes:

Becky, I 'failed' four sessions in a row, as you know, in December....but you take it with a pinch of salt because your body doesn't really want to do them unless it is really ready (or is it your mind?)

But you do get to a point where the mind and body combined just says 'I need speed' and makes you go and do quality sessions because it has excess energy to waste.

The difference between the people at the front of races and those further down is that they are much more relaxed about training ups and downs and 'go with the flow' as the body picks and chooses when it wants to perform.

jjwhittle1981

Morning all,
Becks, sorry to hear that you didnt get the times you wanted out of your interval training.
Rich, Hoipe your intevals went a little bit better than becks.

Well, i did the circuit training yesterday. Boy was it hard, we started on the bleep test, working in pairs running 4 shuttles over 20m then resting for 4 shuttles, doesnt sound to bad when you say it like that but when your getting up to level 14 and its sprinting for the 4 shuttles it starts to get tirying really quickly and makes the lungs work really hard.
Then we got the shuttles shortened to 10m, and ran as many shuttles in a minute as you could manage with a minute rest. Did this for 4 8 minutes.
I managed 17, 17, 18, 20 so im very happy that i managed to improve even though my legs felt like lead weights. Im happy as the PTI says i should be ready for the Fit test soon. and if i wanted to do running in my own time i should consentrate on running 2km in 9 minutes, im at about 10.30mins at the moment so iv got a bit of speed to find from somewhere.

chickadee

Hi Becky, Sorry the intervals didn't go too well this morning. Don't forget that you are pushing your body harder than you ever have before at the moment. Your weekly mileage is high and you are still doing all the other things you used to do before as well (i.e. work!). Don't give up on the intervals though. I agree they are extremely tough mentally but maybe you are focusing on the time a bit too much? I try to run as fast as I can, and the time is just a consequence. Sometimes the last interval feels like I'm plodding, my legs feel so heavy, and it can be 15 or 20 seconds slower than the others but that is the point I think. They are supposed to be run anaerobically, i.e. invoking oxygen debt. The body learns to deal with this, and thereby increases its capacity. Have a look at this:

(From Brianmac.co.uk)
Interval Training

Interval running enables the athlete to improve the workload by interspersing heavy bouts of fast running with recovery periods of slower jogging. The athlete runs hard over any distance up to 1k and then has a period of easy jogging. During the run, lactic acid is produced and a state of oxygen debt is reached. During the interval (recovery), the heart and lungs are still stimulated as they try to pay back the debt by supplying oxygen to help break down the lactates. The stresses put upon the body cause an adaptation including capillarisation, strengthening of the heart muscles, improved oxygen uptake and improved buffers to lactates. All this leads to improved performance, in particular within the cardiovascular system.

Don't start worrying about your London time hun. You'll only beat yourself up if you do that and then you'll be in a worse state mentally than you were before. Lighten up, enjoy your running and just go for it!

Why not try doing a few runs and leaving your watch at home? Even do your intervals without your watch. At least then you'll have the benefit of the intensive sessions without the mental anguish. I hate it when you get upset about times. You are doing so brilliantly yet you beat yourself up about it all the time.