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

RichOneday_2

hypno06 wrote: »

and I've registered........

Only 50 x 5K runs to go .........and you get a nice t-shirt.
Only 100 x 5K runs to go.........and you get a nice waterproof jacket.

Pretty good for the entry fee!!!:D:D

And there's another 2 parkruns starting in the next couple of weeks - Ashford in Middlesex and Copenhagen. It keeps on growing!:D

Alias_Omega

Last night, 7.02miles (11.30kms) in 65m:23s.

A new route, whilst at my parents house. Stopped for 3-4mins whilst the wife stopped half way to drop me some water off.

Need to keep pushing the distance for the half marathon.

becky_rtw

Evening All! Some good running going on today

Who lives in bedfordshire - there's a parkrun due to start in bedford soon too

There were hills at the start of London before the red and blue starts merged - downhill as much as anything which really drives my bad shin mad

Anyway, off out for some dinner soon - its rained all day today = yuck, but hey we've still done loads

KeepYourChinUp_2

hypno06 wrote: »

KYCI - what is it that you are aiming for in your race? Your sig shows that you are already used to running the distance, so is it a particular time you are wanting?

Well getting my time down to 25mins would be good but for now to get under 30 would be acceptable. I'm already having nightmares about it :eek:

Do I keep running the same distance and keep trying to pick my pace up or do i run longer/ further? I dont have anything like a garmin to pace myself or measure how far i have run (GF promised me one for my birthday).

Thanks

hypno06

KYCI - I am sure that rich and becky will be along at some point to give you some more advice - because I don't know the answer! I think it is a combination of both - do some speed work on one of your sessions but also do some longer steadier runs so that when you go and race 5k, it is "only 5k" whereas you are used to pushing your body for longer so it can cope better.

I got under 30mins yesterday, but only because I have done masses of long distance training for the marathon last week. In previous race for life 5ks I have been nowhere near.

I have a garmin, but I don't use it to its full potential - it really is only a glorified stopwatch. you can use mapmyrun to find out how far you have been, and a normal stopwatch or an ipod to do your time. But for the most, I think it is going to be increasing your distance a bit that helps you.

becky_rtw

Indeed Hypno is right - there are two factors to increasing your speed - training over the distance and building strength in the muscles.

5k is a weird distance as its purely a sprint race, but you cant go into it 'cold' as your muscles will go into lactic acid shock and your body will make you pay on the second 2.5k.

So train over the distance - start by getting up to 10k, but really you want some long slow runs (10+ miles) eventually.

Also do shorter intense burst training such as fartlek where you get your body adjusted to running at different speeds.

And thirdly when you run the race make sure you do a very slow warm up of at least 5k - nothing too tough, but you should arrive at the start line slightly out of breath with about 5 minutes to spare - if you've done lots of distance work it wont affect you at all and your body will be warm and you wont get some much lactic acid build up

I'm sure Rich will have more specifics but thats the general principle

hypno06

Thanks becky - so I wasn't too far out with my advice.......I must be learning something!!

becky_rtw

Dont be silly you always give great advice - anyway its 4:30am here so not sure I can be trusted completely hence the deferment to Rich's sage advice

KeepYourChinUp_2

Thanks Hypno & becky - i use map myrun but i always worry about not doing the correct distance. Am I doing this wrong and should I just be running till I have to stop? I'm positive I can run longer than 5k but I have no idea of how far, perhaps i should push my self to find out? (sensibly ofc)
I bought some nice running gear at the weekend and im dying to try it out still not sure about wearing shorts even though i bought some .

So basically on race day I turn up get my number and then go have a slow warm up run. I would never have thought of that. At the moment I do a 5min brisk walk and then off i go.

Hows the holiday going becky? good I hope.

Rachel021967

This morning I went on a 5 mile walk interspersed with two runs one half a mile and the second two thirds of a mile. I wasn't satisfied with my first effort so I did a circuit of the park and tried a second time. I feel as though I'm on a roll.