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

RichOneday_2

Brilliant progress, Simply - a month ahead of schedule is some going!!:D

I'm not sure what training you're actually doing at the moment, but generally speaking you should first of all try to bring the time between runs down - so if you're running every 3 days, for instance, the next aim would be to get that down to every 2 days and then eventually daily.

Even when able to run daily try to keep one or two rest days each week though.

Keep the intensity of these runs very low and concentrate on just the one aim - that of completing the runs. Speed comes later when your muscles and tendons are strong enough.

Hope that sort of answers your question?

Simplycynical

Well done Chick, it sounds as though you had a good run despite feeling that you struggled.

I can only dream of running a half marathon at the moment, but who knows I might be joining you at some point!!

RichOneday_2

Congratulations, Chickadee!!:D

The 2 hills must be worth a few minutes, so that must augur well for a pretty impressive flat half marathon time later, surely! It certainly tells you plenty about how your strength is developing.

I bet Jonathan is absolutely delighted to have simply completed a half marathon considering the very recent problems. Is he starting to entertain ideas of resurrecting his London ambitions by any chance?

Your mug cupboard must getting a little cramped now?:p

RichOneday_2

Any new races that need adding/amending - let me know and I'll make the necessary changes!

Blue = Newly confirmed arrangements.
Red = Old arrangements from other thread.

2009
Jan
Jan 1st Wymondham 10K Hypno06 (1:00:21) [Result]
Jan 4th Pennine 10K Chickadee (53:13), Rich(Steve) (43:21) [Result]
Jan 18th St Albans 10 Becky (1:24:41), Rich(Steve) (1:10:00) [Result]
Jan 25th Chernobyl 10K Chickadee (52:02) [Result]
Feb
Feb 1st Dewsbury 10K Rich(Steve) (40:34) [Result]
Feb 22nd Sussex Beacon 1/2 Marathon Becky (2:02:10), Rich(Steve) (1:33:22) [Result]

March
March 1st Haweswater 1/2 Marathon Chickadee (1:58:55) [Result]
March 8th Llanelli Half Marathon Idiophreak
March 8th Lydd 1/2 Marathon Beer Tins
March 15th Seveoaks 10K Becky
March 15th Trimpell 20 Chickadee, Rich(Steve)
March 15th Cyprus/Pathos Half marathon KM Stuart
March 22nd Aldi Ashby 20 Becky
March 29th Middlesbrough 5K Christhesparky

April
April 5th BLACKPOOL MARATHON Rich(Steve)
April 5th Blackpool Half Marathon Becky
April 5th White Horse 1/2 Marathon Idiophreak
April 10th Roger Wing Memorial 10K Hypno06
April 11th Isel Cross 5.5 KMStuart
April 15th Keswick Round the Houses 5.3 KMStuart
April 18th St George's Day 10K KMStuart
April 19th The Bungay 'Black Dog' Half Marathon Pania, Redsquizzer
April 26th THE LONDON MARATHON Herewegoagain, Hypno06, Sally, Pania, Becky, Rustybucket, Hobsch
April 26th Sheffield 1/2 Marathon Redsquizzer, Ukevas

May
May 3rd Keswick Half Marathon KMStuart
May 10th PRAGUE MARATHON Chickadee
May 10th Tipton 12 Hour Race KMStuart
May 24th Plymouth Half Marathon Raphael
May 26th Lampfoot Loop 5.5 KMStuart
May 31st EDINBURGH MARATHON Redsquizzer, Pania, Cnoelj, KMStuart

June
June 1st Battersea 5K Becky
June 6th Richmond Park 10K Becky
June 29th Battersea 5K Becky

July
July ?? Hull 24 Hour Race KMStuart
July 4th Richmond Park 10K Becky

August
Aug 1st Richmond Park 10K Becky
Aug 3rd Battersea 5K Becky

Sept
Sept 6th Middlesbrough 10K Christhesparky
Sept 6th Bristol Half Marathon Becky

Oct
Oct 18th ABINGDON MARATHON Becky, Rich(Steve)

Nov
Nov 29th Norwich Half Marathon Hypno06, Becky

LONDON 2010: Beer Tins, Rich(Steve), Mollymunchkin, Becky, Idiophreak, Ukevas

Athens Marathon 2010 Ukevas

Simplycynical

Thanks Rich, I've been trying to run 3 times a week with walks and rest days in between. Sort of run, walk, rest, run, walk, rest, etc.

Unfortunately life has been getting in the way so have not been managing this pattern continuously, however, I am running approx 4 miles on two occasions during the week with a longer run at the weekend. I've been gradually increasing the length of all the runs as I was managing to run further than this on the treadie before I stepped outside.

I thought that I would continue with this pattern but start replacing the walks with shorter/faster runs (poss 5k) to mix it up a bit. I would still keep a couple of rest days in a week. Do you think this might work?

chickadee

RichOneday wrote: »

Congratulations, Chickadee!!:D

The 2 hills must be worth a few minutes, so that must augur well for a pretty impressive flat half marathon time later, surely! It certainly tells you plenty about how your strength is developing.

I bet Jonathan is absolutely delighted to have simply completed a half marathon considering the very recent problems. Is he starting to entertain ideas of resurrecting his London ambitions by any chance?

Your mug cupboard must getting a little cramped now?:p

Thanks Rich, yes now I am back home and have looked properly at the full results, I am pleased. The route is hilly, but I set my PB there (1:54.45) How does that work? I couldn't get anywhere near that today. My legs felt heavy from the off and didn't improve. Some days are good running days but today wasn't. I'll not get hung up on it, I'm just glad I did it.

Jonathan just aimed to get round today so he is pleased to have been able to do that, but he isn't anywhere near London shape. He had already sent back his ill/injured form and will concentrate on Prague two weeks later.

Simplycynical

Hmmm, have just re-read your reply Rich and realised that I completely mis-read it.

So, no shorter/faster runs but more slow, steady runs. I really must pay more attention :rotfl:

RichOneday_2

Simplycynical wrote: »

Thanks Rich, I've been trying to run 3 times a week with walks and rest days in between. Sort of run, walk, rest, run, walk, rest, etc.

Unfortunately life has been getting in the way so have not been managing this pattern continuously, however, I am running approx 4 miles on two occasions during the week with a longer run at the weekend. I've been gradually increasing the length of all the runs as I was managing to run further than this on the treadie before I stepped outside.

I thought that I would continue with this pattern but start replacing the walks with shorter/faster runs (poss 5k) to mix it up a bit. I would still keep a couple of rest days in a week. Do you think this might work?

Yep, that sounds fine - but just bear in mind that running faster is very risky on untrained muscles. Therefore, if you do run your 5Ks quicker it should only be slightly quicker - everything has to be gradual to avoid ever recurring injuries that a lot of runners get further on down the line.

Just run well within your comfort zone and you will be fine - any stress signs shown by the body and ease off.

But you're obviously doing just fine as it is........

RichOneday_2

chickadee wrote: »

Thanks Rich, yes now I am back home and have looked properly at the full results, I am pleased. The route is hilly, but I set my PB there (1:54.45) How does that work? I couldn't get anywhere near that today. My legs felt heavy from the off and didn't improve. Some days are good running days but today wasn't. I'll not get hung up on it, I'm just glad I did it.

Jonathan just aimed to get round today so he is pleased to have been able to do that, but he isn't anywhere near London shape. He had already sent back his ill/injured form and will concentrate on Prague two weeks later.

As we all know, some days the body just doesn't really feel up to it. And that is no surprise at all - there has to be ebbs and flows. But what is amazing is just how well it does perform in percentage terms when it is having an off day.

4 minutes over 13 miles off your best is only just over 3% - not bad for an 'off' day!:D

What time did he do today btw, and what is he hoping for in Prague?

RichOneday_2

chickadee wrote: »

You look much more composed than I do when I'm running.

Hehe Now that's not true - why do you think you keep getting told off for not trying hard enough?:p