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

kaz665

Thanks for your comments Becky and Richoneday. I hadn't realised the potential hazards of running and then walking so I think I may stick to just jogging until I have to stop with that in mind.

Went out on Friday and did about 15mins without stopping but it was hard going. Figure that I will try and stick to that for this coming week so that I dont do too much too soon and end up not going at all. I'm aiming for 3 - 4 runs per week and will try and add a bit more on weekly. From previous experience with exercise it always takes me a good couple of weeks to get in to it and not have to drag myself out.

Going to sign up to the Race for Life today so that will be a bit of motivation in itself as I dont like to see money go to waste! Also as my mum died of breast cancer at age 36 that's a big motivator itself.

Would be grateful of any comments/tips.

Ukevas

Firstly welcome to Kaz...

what a strange few hours i have had..

last night at 5pm i felt fine.. come 7pm i felt illness comeing on....10pm i was totaly ill ( man flu maybe ) 10pm till 5am shivers and sweats but felt so cold..

7am felling much better

8am out on run

10.13m in 1hr 25m..... not bad with the sickness and only had 4 slices of toast with sardines yesterday .

+ I got on my kinky shorts and let them legs loose on the world..

Simplycynical

Hi Eva and Sally :hello: and welcome to Kaz, it's nice to have another newbie on board :T

Uk - that was a bit of a strange one wasn't it? Well done for getting out there after so little sleep. I'm just off out to enjoy the sunshine, a gentle 6 miles today, but I don't think I'll be getting the kinky shorts out :eek:

hypno06

Welcome kaz, and hope everyone feels much better soon. UK......kinky shorts :eek:

I have just got back in from 18.5 miles.......not fast, and not pretty - 3 hrs 24 and I have lost a toenail :eek: and I cannot for the LIFE of me, comprehend how on earth I am going to be able to move for the rest of the week.

But it is the furthest I have been so far - would have liked to have rounded it up to 20, but just didn't have anything left, so took a short cut home.

sammy115

RichOneday wrote: »

Sammy,

If your fastest pace is 10:30/mile ish then the bulk of your training should me much, much slower than this - 12:30/mile or slower, with the emphasis on trying to run as effortlessly as possible.

This will save your muscles for working on dedicated speed once or twice a week over much shorter distances. Ideally, one session should be a fartlek session or 'speed play' whereby you lift the pace during a run for short bursts of .25 - 0.5 miles as and when you feel able. There is no need to run the bursts flat out, just faster than your 10K pace, to tease a bit more speed out of your legs.

Save all your efforts for this one session each week and keep all other runs, however short, at an effortless pace.

Less is more as far as progressing your overall speed.

I honestly don't think I can go any slower, it feels like I would be walking....and I would be bored.....

I do do the speed sessions - and do a 20 min recovery run (sloooooowly) but I feel like i can run and run on my 'long' runs.....

hypno06

I know what you mean sammy, about finding it difficult to go slower, but it really does make the difference if you can manage it.

I know it seems counter-productive, but it does work!

sammy115

*sammy stops ironing for a second*

Okay Hypno - I will try to go slower.........I promise.....its just soooooo boring..One of the reasons I took up running was cos I hate walking

hypno06

I have the same problem, sammy (you can carry on ironing, now) so I really do empathise - I am supposed to be doing 12 min miles, so that I can do 10 min miles in my marathon.......but I seem to end up doing 10-11 min miles every run, whether it FEELS fast or slow!!!

I fully accept though, that I have not done sufficient speed type work to make the difference, so after the marathon, I am going to concentrate through the summer on some of that to see if I can get quicker that way.

When I was running with Pania, it was easy to run slower, not because she was slower and held me back, but because we talked all the way round so never got too fast for fear we would be out of breath and not able to chat!

sammy115

Ok - so I am not totally nuts then.....I was beginning to feel like an energiser bunny!

I actually do between 9 min miles and 11 min miles depending on whether I am going up hill or on a flat....quite hard to avoid ups and downs were I am and it evens out at 10.5 miles per hour.

maybe when I drag OH's arriss out the door it will slow me down slightly.

Will let you know how i get on.....oh and be careful on the speed runs, I never fell on my face the other day....I did a good impression of a windmill!

Pass us another jaffa :rotfl:

hypno06

**hands over jaffa cakes - I've given up choc for lent, anyway**

Just make sure that OH doesn't sprint off trying to impress you......you will end up doing a 7 min mile followed by extreme grumpiness when he can't carry on at that pace!!!