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

RichOneday_2

hypno06 wrote: »

So, if there is no indication of having "hit the wall", then presumably I have a good base on which to build? I reckon the heat probably accounted for a minute per mile, but I certainly didn't get out of breath on the way round.....it was the legs that were finding it tough going.

So, that means what? More miles in training? More often? More speedwork and hills (bearing in mind the lack of local hills round here!)? More long runs? More core strength work? More coffee and chocolate? Or all of the above?

I really really want to get close to 2 hours for the half marathon at the end of November - can you please give me a training schedule......longer midweek run (up to 10 miles) on a Wednesday, long steady run on a Saturday OR a Sunday (rest on the other day please) and able to run a couple more times a week too, preferably interchangable!

I'm watching the marathon highlights on iplayer

I too am watching the iPlayer highlights right now!:D

To not hit the wall you have to do sufficient base mileage (ie your weekly mileage) plus enough endurance runs (ie your 20 milers) and then manage your glycogen resource sensibly on the day......so you clearly did all 3 successfully.

You need to remember the effort level you employed yesterday because you got it just about right, forget pace always run to an effort level.

To get faster it is simply a case of letting your legs experience faster paces but without sacrificing the mileage....the usual route being to run shorter races without any easing up of training. Thats why these Parkrun 5ks are great. Just keep hammering away at 5ks and 10ks (lots of) and your speed across all distances inevitable improves as your lactate threshold gets pushed back.

More mileage enables more speedwork - they're not a trade off so its really a case of how much training you want to do. Within reason the more training, the faster your times will become.:D

To be confident of getting a 2 hour half marathon you would need to be looking at a 56min 10K and a 27min 5K beforehand. Hit those targets and the 2 hour half should fall into place.

hypno06

That's all well and good, rich, but you fail to mention the chocolate and coffee requirements :rotfl:

As for the 10k and 5k targets - we shall see how I get on in the RFL on Sunday........:cool:

RichOneday_2

Ah, well my understanding is that you couldn't possibly consume more coffee (a bit like me:p).

As for chocolate - its all about moderation, dont you know!;)

sallyx

Actually I had expected to hit the wall and literally not be able to run, but I didn't really experience anything..other than a sudden desire to run faster and boost of energy around mile 18

Rachel021967

Hello Squirrelchops. I'm also new. Sounds like your quite fit to manage 3/4 mile straight. I can only manage half.

I added two more roads to my run this morning which should take it to just over half a mile. I'm not worried about time at the moment just increasing my distance.

When I was at school we were just let loose over the North Downs, we didn't do stretches. I know this is a dumb question but what sort of stretches should I be doing and is there any demonstrations on the net? My lower knee and shins hurt afterwards but not when I run.

mascott514

just got through on the VLM website.....so thats me on my way.....fingers crossed for october when we find out.

went for 2nd of 2 long runs

both were about 12km

worked out my 10 km times were 57 mins on friday and 55mins tonight

that is pretty good as so far i have been running to and from work about 36 mins

looking to increase speed into work.

need new trainers too.....got lovely comfy ones but they are over 2 years old and my toes are coming through the top....

good luck to the early risers....i am lying in:j

Idiophreak

mascott514 wrote: »

just got through on the VLM website.....so thats me on my way.....fingers crossed for october when we find out.

Woo, me too...BRING IT ON!!!

mascott514

Idiophreak wrote: »

Woo, me too...BRING IT ON!!!

yeah at last eh??:mad:

virgin really should have remembered to plug their laptop in in the morning....:o
GOOD LUCK TO YOU ALL:j:j:j

Ukevas

Me three

lets do some finger crossing

chickadee

I've entered too, finally. I must be crazy to stay up this late just to enter a race.......;)