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

hypno06

sally, my understanding is that as long as you do the miles, it doesn't matter if you do them in one or two goes. I would guess you need to do your long run in one go, just to get used to the unbroken time on your feet, and also the psychological aspects of running for 3-4 hours, but the other runs are ok to be broken up.

sallyx

Thanks Hypno thats what I thought...makes it far more manageable for me, especially as I will probably have to take DD out of pre-sch on my 2 running during day days so won't get any child free time to do runs in the day

jjwhittle1981

morning all runners,
welcome to the newcomers, your all welcome.

Didnt manage to get out for a run last night as i was to tired from my circuit training, it was a sprinting session.
Got taken outside, was given a cone and lined up and was given 10sec to sprint as far as posible. Then got 10 sec to get back to the start.
Then 11 sec to get back the cone and 11sec to get back in.
This went on increasing the time by 1 sec every time. We did 5 mins of this then shortened the time to 5sec sprints but didnt increase the time just had to make it back in the 5secs otherwise pressup time.
Then we got to run the bleep test( i cant do it even when im fresh) but i was impressed as i was made to stop by the instructor as there was only 2 of us running at level 5 and i was still feeling good, i had gotten my breathing sorted out just the legs were o heavy and tired. SO hopefully this session will help my pass the damn test.

Sorry for the rant but also iv just found out that my work has a running club with free races every month approx 1 a week so iv put my name down on the list to join and should hear something back soon. Although ill probably be the slowst runner there but i dont mind just nice to get out during the day.

Good luck runners

becky_rtw

Sally - the only possible problem with running twice a day is that your much more likely to injure yourself as more of the run is on cold muscles - so you must take it very slowly (hence why I dont take a watch out)...also my personal thing I've found is its a lot harder to get going in the morning after a two run day - the next run after can be very painful as the muscles are very stiff but once you get to four miles then it eases off...

Also a 10 broken down is 5 miles each - there's no need to add any extra distance on...give it a go and see how you get on - it suits me because I work full time and dont have the time every morning/evening to do a long run

RichOneday_2

Week26
Mon23/2 10K 55:34 (8:58/mile) (Pulse 84)
Tues24/2 10K 53:38 (8:39/mile) (Pulse 94)
Tues24/2 3 x 1 Mile (6:02, 5:51, 5:49) (Avge 5:54) (Pulse 122)
Weds25/2 14.0 Miles 1:59:57 (8:34/mile) (Pulse 90)
Weds25/2 10K 53:34 (8:38/mile) (Pulse 86)
Thurs26/2 13.0 Miles 1:51:12 (8:33/mile) (Pulse 84)
Fri27/2 10.0 Miles 1:27:29 (8:45/mile) (Pulse 84)

Full daylight for a 6:30 start this morning, so it is definitely feeling Spring like now.:D

63.5 miles done, 31.5 miles to go........

Rachael - What training have you been doing to date to get to your current position. The one pace 'plodder' scenario is perfectly normal. To improve your times it is simply a case of varying the training speeds, and making it more interesting, so if you give an idea of your current training, we should be able to point you in the right direction.

Sally - Wherever possible daily mileage should be done in one session. The last element to enter a marathon build up is twice a day running and really isn't necessary until going above 70 miles per week. Practicalities may dictate otherwise but muscle endurance is the key aim for the steady runs and therefore single daily runs are the way to go.

becky_rtw

Oi Rich you didnt tell me that when I asked ages ago about it...

RichOneday_2

becky_rtw wrote: »

Oi Rich you didnt tell me that when I asked ages ago about it...

Which bit?:p

The important thing for marathon training is to for the majority of mileage to be LSD (long, slow, distance).

So, although it is far more important to get the total mileage in rather than worry about the breakdown of what distances it is done in, where there is a choice the runs should be in excess of 4 miles and longer single runs as oppose to multiple shorter sessions.

The question was whether there is any advantage to running twice a day, which there isn't except for it enables more mileage to be fitted in.

becky_rtw

Sorry misread Sally's q! Thought it said 'is it a disadvantage to run twice a day'...in which case my answer is still right

I agree though - I would run more longer runs if I could fit them in...I do think my stamina has been affected - which is why I've been getting up to 20 miles a bit earlier than my plan suggested so I can counteract it

rachaelfleur

I haven't done much outdoor ruuning lately because we had crazy snow but I'll tell you my usual schedule.

Monday: 3K-5K run
Tuesday: Circuits
Wednesday: Spin
Thursday: 3K-5K run
Friday: Either train with a running club in the morning and if I can't make it I do circuits at lunch time.

Usually have the weekends off training but if it's a nice day tend to do a longer run on the Sunday or if there's a race on I'll be there.

Should I be running a 10K more reguarly especially now I'll be training for the GNR?

Thanks so much for your help.

RichOneday_2

Hi Rachael,

Yes, you need to be using one session a week to progressively increase the distance run. Even for a 10K, long slow runs of 10-12 miles are needed to give the required strength.

If you are used to running 6 miles, say, then use your Sunday runs to gently push the longest mileage up. Successive weeks should go something like: 6,7,6,8,6,9,7,10,8,11,9,12...........so that the body absorbs the increased distance without any major shock to the system.

As you get closer to GNR these distances should continue upwards towards 16-18 miles to give you confidence that you have 'mastered the distance' by the time you get to race day.

These long runs should be done very steadily with the sole aim of completing the distance. Speed should be developed by using one of the 5K sessions to elevate the pace.

Good luck, but you should easily be able to get under the hour for 10K.:D