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

beer_tins

RichOneday wrote: »

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

We bow to your knowledge, O wise old one

Is it 400m or 800m intervals you need to improve 10K time? Can you also explain intervals again for Rachael? You're so much better at it than me!

sallyx

RichOneday wrote: »

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.

Ok thats great, what I will have to do is run as per plan but if there are days when I can't get out I am going to do an extra session in the evening just to get some miles in. So for marathon training Rich if for example I was doing like this week

Monday - 4.5 miles
Tuesday - 3 walk
Wednesday - 6 miles
Thursday - 3 walk
Friday - 8 Miles
Sat - rest
Sun - 12 Mile

I wanted to get some more miles in so should I either do a run on the tuesday and thursday or increase the runs in distance on wed/friday? Which would be better? Surely though as all my runs are over 4 miles it wouldn't really make much difference..now I am getting confused!

Becky I did realise that 10k was obviously further but for the reason of taking the 4 miles to properly warm up thought it would be better to get some more miles in...and hey an extra mile each session wouldn't make much difference IYSWIM ?

right off for a shower, I stink and am getting cold here sat pondering the joys of running

chickadee

Morning chums!

Went out last night for a rainy run with the ladies. We did 9.21 miles (I am sure of this because my Garmin told me so ) in 1:28. I may do a slow 4 or 5-miler tonight but I don't want to overdo it as I have my Half-marathon on Sunday and I want to be fresh for that.

Rich - I can't imagine doing as much mileage as you are doing at the moment. How on earth do you manage to fit it in? (I presume you haven't given up work recently to concentrate on running? ) How much sleep do you get? It seems as though you are up with the lark running and running later as well.

I need a lot of sleep at the best of times so if I was doing this sort of mileage, my life would consist of running, eating and sleeping (come to think of it......:p )

Well done, however you are doing it!

RichOneday_2

beer_tins wrote: »

We bow to your knowledge, O wise old one

Is it 400m or 800m intervals you need to improve 10K time? Can you also explain intervals again for Rachael? You're so much better at it than me!

Morning Beer Tins!

Tbh any intervals will improve 10K times. But 10K is still pretty much a strength event rather than a speed event so a base of strength is the main priority. There is no reason for Rachael to introduce intervals at this stage until the benefits of longer distance work has strengthened everything up, thereby reducing injury risks later.

Just a gentle increasing of pace in one of the 5K sessions is all that is needed for now, to increase intensity in a progressive fashion.

becky_rtw

Nice running Chick - I think Rich fits it in by careful planning, also his hours are more flexible than most peoples but generally, sleep, run, eat and work is the plan for the next few weeks I would guess

Sally - I think thats fine...not sure why you want to do extra miles though if you're already having trouble fitting those ones in - sorry out of coffee today could be misunderstanding...anyway I think what Rich is trying to say is that you need one or more midweek long run (10 miles or more) on top of the Sunday long run to really build stamina...so as long as you dont break the Friday one you should be fine to do whatever you want with the others

RichOneday_2

sallyx wrote: »

Ok thats great, what I will have to do is run as per plan but if there are days when I can't get out I am going to do an extra session in the evening just to get some miles in. So for marathon training Rich if for example I was doing like this week

Monday - 4.5 miles
Tuesday - 3 walk
Wednesday - 6 miles
Thursday - 3 walk
Friday - 8 Miles
Sat - rest
Sun - 12 Mile

I wanted to get some more miles in so should I either do a run on the tuesday and thursday or increase the runs in distance on wed/friday? Which would be better? Surely though as all my runs are over 4 miles it wouldn't really make much difference..now I am getting confused!

Sally, just concentrate on what you're trying to achieve!

The answer to your question is to introduce runs on Tues/Thurs. Or at least that is what I would do - as long as I was recovering between runs in 24 hours. And the way to speed up recovery times is ....... to run more regularly!!:D

But I would play about with the distances, there is no right answer, to get a comfortable schedule. What I wouldn't want to do is run the same distance every day, for instance.

RichOneday_2

chickadee wrote: »

Morning chums!

Rich - I can't imagine doing as much mileage as you are doing at the moment. How on earth do you manage to fit it in? (I presume you haven't given up work recently to concentrate on running? ) How much sleep do you get? It seems as though you are up with the lark running and running later as well.

I need a lot of sleep at the best of times so if I was doing this sort of mileage, my life would consist of running, eating and sleeping (come to think of it......:p )

Well done, however you are doing it!

Another nice chunk of mileage there, Chick.:D

Hehe Given up work? Now there's a thought!:p

It's going to sound strange, but it really doesn't take much effort to do this sort of mileage. I would say it's easier to do 100 miles per week than 30! The reason is that with the current schedule there are only 3 miles done with any kind of effort during the week. The other runs are just done on auto-pilot - a few beers the night before doesn't make any difference, just get the kit on and out of the door.

And until the last couple of weeks there was no evening running at all, so most of the runs were just a means of waking up before work, therefore making the working day shorter through working more efficiently!:D

So, its only this 4-5 weeks where there is much evening running...and its all nice and easy.

I get 8 hours sleep most nights, so have much more energy to do everything else!:D

The only real change is that bedtime has changed from about 12-12:30 to more like 10-10:30 but thats about it!

becky_rtw

Chick - I'm with you on the lots of sleep - I try to have 9-10 hours every night and I often have to catch-up on the weekends with 12 hours of sleep - but then i have never slept well - its got a lot better since I started running so I dont need to sleep more thankfully or I'd never get to work

chickadee

Rich, it sounds as though your running is well-planned and you have made it really fit into your life. Can you ever imagine going back to your couch-potato days?

Edit: My OH says he doesn't ever want me to stop running. Apparently I am easier to live with when I'm running!

becky_rtw

HAHAHA Chick - maybe you should test that point eh by giving him a swift whack round the ear for that one

Did a lovely relaxing 9 miler tonight - 1:30 exactly and not a sweat on at all (pulse sub 80 ), but thought I should leave it at that because my feet are a bit sore - I think it must be wearing in the new trainers - nothing major just a bit of cramp I think...

Happy running all!