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

RichOneday_2

Floxxie wrote: »

Wow, that is seriously amazing. I thought you had been 'in training' for years.

I have started jogging a couple of miles three times a week and am on my thrid week but have developed 1) a nasty blister on the back on one foot and 2) a really sore side on my left knee. Any suggestions on what I can do to get rid of them apart from drugging myself up please?

Floxxie

Hi Floxxie,

Firstly, well done on getting the routine going.

In terms of the blister that can only be due to either rubbing or pressure. In turn that means it can only be due to socks or shoes. You can try smothering the affected area in vaseline before you go for each run and see if that helps, but failing that its likely you'll have to change your shoes and/or socks.

As far as the knee is concerned - it sounds like ligament soreness, which is only to be expected when you have taken on a new regime that involves significantly more movement of the knee than it was used to. You just need to monitor it, but if it isn't bad enough to stop you running then carry on regardless but ensure that you start very steadily on each run (if necessary get up onto your toes to enable slower speeds) - it will eventually get used to the workload and get stronger as a result. Only if it continues to get worse do you need to stop altogether to let it strengthen back up.

KeepYourChinUp_2

me 21st June Horwich Carnival 5k Road Race


I ran 10k tonight (see sig)didn't think I had it in me! Guess I will probably be sore tomorrow.

RichOneday_2

KYCU - Its great when you surprise yourself isnt it?:D:D

And if you're sore tomorrow so what? View the soreness with pride!;)

The key thing is that you have gone above the 4 mile 'training threshold' which means you will see improvements in muscle strength and endurance taking place much more quickly than if you kept below the threshold.

Onwards and upwards!!:D

BTW I did the first 10K on 16th Sept last year in 1:15:15! Drat you've beaten me!:p

Simplycynical

krider2010 wrote: »

Hi!

More recently got some sorbothane insoles (I got 5-6 for 6.5 size shoes BTW as I think someone asked and they've been fine) based on the advice on this thread.!

Oooh, that was me!!!! Thanks Krider and welcome to the thread I wasn't sure if 5-6 would be on the small side and didn't want to have to chop into 7's to make them fit. I can crack on and order some now. :T

hypno06

Well done KYCU :T

RichOneday_2

krider2010 wrote: »

Hi!

I've been lurking for a couple of months now and thought I'd pluck up the courage to join in. I started running in February, after shedding some weight in the first half of last year then doing some general exercising. Hopefully doing it the right way... I got fitted for shoes in a shop, then bought last years verson on line for half price and got a free wicking t-shirt - very MSE. And a technique Becky recommended since I think More recently got some sorbothane insoles (I got 5-6 for 6.5 size shoes BTW as I think someone asked and they've been fine) based on the advice on this thread.

As mentioned, I had some general fitness already, but have worked up to running much longer non-stop distances over the last couple of months. Avoided run-walk based on advice here and seem to have come through unscathed (so far). My furthest now is 7.4 miles in 77 mins. Not fast compared to some of you but I was dead chuffed - was one of those runs where it all felt good too - even with the sun and the last mile where I was really feeling it. Was able to do a 4 miler 2 days after with no ill effects too. I don't seem to have much of a range of speed so I think that is something I need to work on.

Anyway, I did something a bit daft and entered a half marathon at the end of September... However I'm confused by training plans online. The (sorry no links as a new poster :mad:) runwindsor one doesn't have runs that are all that far IMHO, whilst one on a site called Jeff Galloway with runners aiming for certain times has a max. long run of 17 miles but only another 90 mins running per week with a walk and a long run and no apparent speed training... Would anyone be prepared to offer some guidance? I'd kinda like to do the race distance in training for my own peace of mind but not if it is really going to cause me issues.

I'm also confused by the advice to try and keep 4 miles as a base unit of runs. I can't do that in 20/30 min runs as listed in some training plans. Happy to do hour long lunchtime runs - but concerned that would deviate too much from some plans.

Thanks for any advice - and a belated congrats to all recent racers. Very inspiring - hence my being brave/daft and entering a race!

Its nice to see you've got where you are and have managed it in an injury-free way!:D

You have plenty time to go from 7 miles to half marathon by September, no worries there.

As far as published training plans are concerned, I have absolutely no idea why certain plans mention time rather than distance. It makes no sense as 30 minutes to one runner is a completely different distance to 30 minutes for another runner. :rolleyes:

The target race, whether it be 10K, 1/2 marathon or marathon, is the same distance for everybody so why not construct training plans by distance?

It depends on how much you want to put into it.

As Uk has pointed out you can achieve the distance by taking long runs up to 10-12 miles and then toughing it out on the day. But with the time you have available I'd keep increasing the long runs every couple of weeks, to 20 miles if time allows, but keeping the effort level very steady.

You dont really want to be introducing any hard speedwork yet until you have a strong infrastructure that can handle the stresses. Speedwork increases injury risk exponentially so it should only be introduced very gradually. For this build up I would use one session per week, say 4-5 miles, as a fartlek session.

Run the first 2 miles steadily and then stretch out for 1 minute, relax for 1 minute, stretch out for 1 minute etc. Keep this going for a couple of miles and then use the last mile as a gentle warm down. You will gradually elevate the pace you can handle but be very careful as you will be introducing a range of motion that you're not used to.

To tackle a half marathon feeling strong and confident, building up to a weekly mileage of 30-35 miles would be ideal. You can get away with significantly less than this though - it just depends what you're trying to achieve.

Alias_Omega

RichOneday wrote: »

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


Black = Completed Races.
Blue = Planned Races.

2009
Jan
Jan 1st Wymondham 10K 1:00:21 Hypno06
Jan 4th Pennine 10K 53:13 Chickadee
Jan 4th Pennine 10K 43:21 Rich(Steve)
Jan 18th St Albans 10 Miles 1:24:41 Becky
Jan 18th St Albans 10 Miles 1:10:00 Rich(Steve)
Jan 25th Chernobyl 10K 52:02 Chickadee
Feb
Feb 1st Dewsbury 10K 40:34 Rich(Steve)
Feb 22nd Sussex Beacon 1/2 Marathon 2:02:10 Becky
Feb 22nd Sussex Beacon 1/2 Marathon 1:33:22 Rich(Steve)
March
March 1st Haweswater 1/2 Marathon 1:58:55 Chickadee
March 15th Seveoaks 10K 54:00 Becky
March 15th Trimpell 20 Miles 2:21:51 Rich(Steve)
March 17th Cyprus Marathon 4:13:12 KMStuart
March 29th Bradford 10K 39:17 Rich(Steve)
April
April 1st Spencer Arms Dash 3.7 Miles 24:41 Rich(Steve)
April 5th Blackpool Marathon 3:24:17 Rich(Steve)
April 5th Blackpool 1/2 Marathon 1:56:11 Becky
April 11th Isel Cross 5.5 Miles 52:53 KMStuart
April 12th North Tyneside 10K 1:18:00 K_bagpuss
April 15th Keswick Round The Houses 5.3 Miles 44:36 KMStuart
April 19th Salisbury 5 Miles 48:12 Simplycynical
April 19th Garstang Gallop 10K 57:38 Chickadee
April 26th The London Marathon 5:13:26 Hypno06
April 26th The London Marathon 5:15:13 Sally
April 26th The London Marathon 4:31:06 Becky
April 26th The London Marathon 5:41:00 Rustybucket
April 26th Sheffield 1/2 Marathon 1:45:18 Ukevas

May
May 3rd RFL 5K 28:46 Hypno
May 4th Rothwell 10k 39:10 Rich(Steve)
May 6th Spencer Arms Dash 3.7 Rich(Steve)
May 10th PRAGUE MARATHON Chickadee
May 10th Tipton 12Hr Track KMStuart
May 10th Crowle 10K Sammy115
May 17th Netley 10K Simplycynical
May 17th Bromsgrove 10K Sammy115
May 24th Plymouth Half Marathon Raphael
May 26th Lampfoot Loop 5.5 KMStuart
May 31st EDINBURGH MARATHON Cnoelj, KMStuart

June
June 1st Battersea 5K Becky
June 3rd Spencer Arms Dash 3.7 Rich(Steve)
June 6th Richmond Park 10K Becky
June 6th RFL 5K Guildford Rachel021967
June 10th Gosforth 10 Mile KMStuart
June 10th Greenway 10K Rich(Steve)
June 13th Robin Hood 1/2 Marathon Sammy115
June 14th Southend 1/2 Marathon Ukevas
June 21st Freckleton 1/2 Marathon Becky, Rich(Steve)
June 21st Leeds RFA 10K Sally, Sammy115
June 21st Horwich Carnival 5K Keep Your Chin Up
June 28th Mansfield 1/2 Marathon JJWhittle, Rich(Steve)
June 28th Bromsgrove Timberhonger Sammy115
June 29th Battersea 5K Becky

July
July 1st Spencer Arms Dash 3.7 Rich(Steve)
July 4th Richmond Park 10K Becky
July 4th Parkrun Bramhall 5K KMStuart
July 5th Launceston 1/2 Marathon KMStuart
July 8th Corporate Challenge 3.5 Miles Beer Tins
July 11th Hull 24 Hour Track KMStuart
July 12th Newcastle Race For Life 5K K_bagpuss
July 18th Yorkshire Wolds 1/2 Marathon Rich(Steve)
July 22nd Newlands Valley 9K KMStuart
July 25th Pudsey 10K Rich(Steve)

August
Aug 1st Richmond Park 10K Becky
Aug 2nd Stur 1/2 Marathon Simplycynical, Sally
Aug 3rd Battersea 5K Becky
Aug 8th Newark 1/2 Marathon JJ Whittle
Aug 12th Spencer Arms Dash 3.7 Rich(Steve)
Aug 23rd Bispham 10 Miles Rich(Steve)

Sept
Sept 2nd Spencer Arms Dash 3.7 Rich(Steve)
Sept 6th Middlesbrough 10K Christhesparky
Sept 6th Bristol Half Marathon Becky, Ukevas, Sally
Sept 6th Gt Scottish Run 10K KMStuart
Sept 6th Gt Scottish Run 1/2 Marathon KMStuart
Sept 13th Cumberland Ale 10Mile KMStuart
Sept 13th Fleetwood 1/2 Marathon Becky, Rich(Steve)
Sept 18th USAF Marathon JJWhittle
Sept 20th Great North Run K_bagpuss
Sept 20th Great Langdale Marathon KMStuart
Sept 27th Macclesfield 1/2 Marathon Rich(Steve)

Oct
Oct 4th Loch Ness Marathon KMStuart
Oct 11th Great Eastern Run KMStuart
Oct 11th Yorkshire Coast 10K Rich(Steve)
Oct 18th ABINGDON MARATHON Becky, Rich(Steve), Simplycynical, Rustybucket
Oct 25th Great Cumbrian Run 1/2 Marathon KMStuart

Nov
Nov 1st Derwentwater 10 Mile KMStuart
Nov 8th Athens Marathon Ukevas
Nov 14th Brampton-Carlisle 10 Mile KMStuart
Nov 29th Norwich Half Marathon Hypno06, Becky

LONDON 2010: Beer Tins, Rich(Steve), Mollymunchkin, Becky, Idiophreak, Ukevas, Hypno, Sally, Chickadee, Mascot514, JJWhittle, JPWhittle


April 24th 2010 Devon 100 Mile Ultra KMStuart

Add me in for the Great North Run.

Charity pack already received.

FLM ballot entered, wont know till oct.

krider2010

Thanks Hypno and Ukevas for the info. Great to get info from someone working in a similar timescale/distance too

Congrats also to KYCU - I remember the pleasure in getting the first (unofficial) 10k too as it was only about a month ago.

Thanks for the detailed reply Rich. I hear and understand the comment about pure speedwork - makes sense. I'm good with steady progress over time. Well I hope so :cool: It would be a decent target to build up to 30 miles a week I think - I'll have to think about the best way of doing that. And I'll take on board the fartlek in the next week or so and see where I get.

In terms of aims, I'm trying to achieve (a) completing it, but (b) completing it well/comfortably (for me). I'd like to see where my training gets me by July before I worry about times I think. It's around Windsor Great Park (as it is the Windsor 1/2, on 27th Sept.) but only on the tarmac paths so some mild undulations based on my walks in the area.

Ukevas

well that was fun

10.02m in 1h 23m not to bad if i say no my self

forgot to change the underpants pre-run mind so got a bit for rub if you know what i mean ..

Krinder sounds like you got it all worked out.. the first half the time was of no issue to me, I just enjoyed the day out i had and waved the medel around abit afterwards ,,

Was a bit nervous at the start for sure but im sure even some seasoned pros get that not just jog-a-long Ukevas on a sunday jolly

RichOneday_2

Ukevas wrote: »

well that was fun

10.02m in 1h 23m not to bad if i say no my self

forgot to change the underpants pre-run mind so got a bit for rub if you know what i mean ..

Krinder sounds like you got it all worked out.. the first half the time was of no issue to me, I just enjoyed the day out i had and waved the medel around abit afterwards ,,

Was a bit nervous at the start for sure but im sure even some seasoned pros get that not just jog-a-long Ukevas on a sunday jolly

Good going UK!

So near as damn it a marathon run in the last 24 hours....you're certainly getting some stamina built up!:D