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

Useless_with_wonga

Thanks, I have not entered yet as I was doubting myself. It is a known to be a hard half as i have found out from asking people i know who have run it previously. But i'd love to do it and suceed have never run that far in my life so it would be an acheivement equally i am sometimes overhard on myself regarding times etc so although i should be happy to do it to get around i know i won't be unless i acheive a respectable time.

becky_rtw

Idio - nope never heard of it - but I presume it because your heart is very effiecient but it occasionally needs to pumps and extra bit of blood round thats not part of the natural rhythm...interesting!

Did the docs suggest just to leave it then??

RichOneday_2

Idiophreak wrote: »

Oh, by the way folks, got the results of my ECG and general heart-stuff today and the doctor said I am...wait for it... "too fit" rofl

He reckons I've been getting "extra beats", which apparently aren't uncommon in people with low resting heartrates (on the ECG, my rate was 50bpm and I'd just walked a mile...) - anyone know much about these things?

Idio, I get a quick double beat every so often as if its throwing an extra one in for good measure.

Its always been like that, so didnt realise it was anything unusual - until you just mentioned it!:D

becky_rtw

Hi Useless and Welcome,

Okay two things - a sub 1 hr 10k is a big milestone so getting that under your belt is a great first step to some really fast times

First thing I would change - make all your runs 4 miles or more - thats the training threshold where the runs start adding to your speed/endurance/recovery (whatever you happen to be doing).

Secondly the reason the end was tough was you hadnt trained enough of distance - so if you want to improve your 10k time you'll need to as Idio suggests get up to some distances around 10-12 miles, if you want to train for a half you'll need to work up to around 16 miles (or more if you can manage)...the reason is this builds endurance which when you put this together with speed in races means you can run at a good speed for longer

You are currently doing a form of speedwork with the shorter faster runs so thats good news - Rich may have some ideas about how to formalise this into a fartlek/interval session that should help.

Also, if you live near any of the parkruns thats a great way to get some speedwork in and practice race technique

Dont worry you'll get there and a half by June is totally possible!!

RichOneday_2

Useless_with_wonga wrote: »

Hi,
I am a running newbie,well long story short I was a fatty. Decide to do something about it. Initially diet shed a couple of stone then I started running and its worked wonders shed anothe 2.5 Stone.
Thing is its cheap so being a DFW a great hobby/sport to take up and I'm in the best shape that I have been in for a long long time.
I'm just short of my 40th Birthday:eek: Started out with no real goals other than to shed weight and now I find myself trying to beat/improve my times around my routes with varying degrees of sucess/failure.
I usually run 4 or 5 times a week and my distances vary between 2 and 5 milers depending on how i feel,what shift i'm on etc etc.
I don't really have any running knowledge above one foot in front of the other and repeat until finished:rotfl:
On my shorter runs i am running at about 8.20 min miles and on the longer ones 9.30 to 10 min miles.
I want to improve my pace over both short and long but don't really know how so was hoping you guys might have some pointers.
I recently entered a 10K road race which i managed in just under the hour but i could not help but be disappointed as i was rather hoping for about 50 Mins. I know i should just have been happy to get round without walking and after only 3 months of running it was an OK performance that i should have taken the positives out of but as i say i was a bit gutted especially when i was overtaken by Elvis:rotfl:
Anyway how do i train to get that 50 Min 10K?
I was also hoping to try a Half in June but the 10K felt hard especially the last mile or so and i'm doubting myself now wondering if i have the ability to run a half. I want to be able to do it non stop even if my pace is slow i hate having to walk and resist it even though it hurts sometimes i have managed to keep going. I guess I'm going to have to up my longer runs in terms of distance.

Hi UWW,

From completing 10K in under the hour, you should have what it takes to dip under 2 hours for a half marathon assuming the right training is carried out.

A half marathon is a different kettle of fish to a 10K in that you need a good endurance base to run one in a controlled, and enjoyable, way.

You need to take one session each week and concentrate on building the distance. So if your longest run so far is in the region of 6 miles, successive longs runs could be: 8, 6, 10, 8, 12, 10, 14, 14 or similar.

For the other runs, forget about doing anything under 4 miles, they have no benefit except as recovery runs, so keep 4 miles as the minimum distance and get some training effect from each run you do.

Apart from that, good luck - theres no question that you can do it, so go for it!

hypno06

Morning all - I have my psuedo 10k race this evening.......6pm, so be thinking of me!

UWW Welcome - it took me 7 weeks to go from scratch to completing a half marathon at the end of last year - so June is certainly a go-er, especially as you have been doing plenty of running already!

Rich/becky, when you have a mo - I am going to be aiming to get my November half marathon as close to 2 hours as I can this year, so could you do me a training plan that goes from FLM to the end of November? Long runs will be on a Saturday, and midweek longer run can be on a Wednesday, with others to fit around as appropriate. Generally no running on Sundays as the children will be skiing all over the UK so I will be acting as taxi driver.....

Thanks, and happy running, everyone!

Simplycynical

hypno06 wrote: »

Morning all - I have my psuedo 10k race this evening.......6pm, so be thinking of me!
QUOTE]

Good luck with your run Hypno I hope that you get lots of support and some chums to run with.

Welcome UWW, I've not been running long and as you will see from my posts am not yet running any great distances. I'll soon be catching the others up though. :rotfl:

Becky - I've sent you an email - I'm after some advice about my plan please?

Happy running everyone

Idiophreak

becky_rtw wrote: »

Did the docs suggest just to leave it then??

Yeah, said basically that it's very common, especially amongst those with slow heart rates and it's nothing to worry about.

So I won't worry about it.

In shocking news, might actually go for a run in a minute (ooh).

Oh...and the doctor also said my nose isn't broken following getting elbowed in the face at footy on tuesday - so that's a bonus...

becky_rtw

Idio - thats really good news - hope the run goes well - ouch about the nose

Simply - got your email will check over this evening or tomorrow if thats okay!

Hypno - me and Rich can look at this tomorrow for you since we've both got a rest day then and good luck tonight!! Let us know how you get on

Sub 2 hour half shouldnt be that far away for you - it means 9 minute miling the whole way so thats definitely do able with the paces you're running now

What date in November are we looking at by the way?

hypno06

Thank you! - The date is 29th November - loads of time to get up to scratch!!!