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

becky_rtw

Okay putting that into perspective - thats the same as mine for the marathon was

I think, but remember my brain is broken, thats its an age/gender graded thing against the world record - 70% is county level, 80% is national and 90%+ is world standard - roughly

What it does do is give you a chance to see what race pbs need improving and also how you fit in your age and gender category so mine are:
5k - 58.52
10k - 56.17
10 miles - 58.68
1/2 - 56.67
Mara- 49.96

So this shows that I should be able to knock around 5 minutes off my 10k time, about the same or a bit more off my half time and about 30 minutes off my marathon time by only maintaining my training rather than improving since my 5k and 10 mile times indicate that I have run below par in the other 3 events (although obviously, weather, course etc all have to be taken into account so its just a guide)

Does that help at all? One more piece of information in the training game I guess - but its a standardised one so its quite useful for yourself against yourself but also to check your progress against others in a nice anonymous way

becky_rtw

Regarding Sunday depends on lots of factors but basically its too late to improve now - however, you'll want to keep supple so some 4-6 mile runs every other day should keep you ticking over nicely.

And think about stuff you want to change this time to help you run at your full potential - if you had a stitch - dont eat before and did you go off too fast perhaps...all of this stuff can shave minutes off if you get it right and since you took 3 minutes off pb last time then I suspect there could be more if you ran the race really well...

Just sit down analyse what you did and check if there's anything you want to do differently and try to relax and enjoy

sammy115

okay can cope with 4-6 miles every other day.

It was my first complete road race (apart from the playing field at the start and finish which was a killer!) so I am not going to compare to the last which was actually only six miles and not 10k and a trail run.

Okay - had a jaffa cake before I set off and yes I did go too fast at first. Runchum usually reins me in for the first 20 mins and then goes off while I do my own thing, because she was attempting a sub 60min she went off fast and I followed...hence the stitch (which I have never had before in my life and didn't quite know what to do). I think that added to the heat was my downfall although I am still very pleased at my result.

I am going to put an hours music on my ipod and wear my bloomin watch, (I always forget so really have no idea how I am doing - I have up to now just gone with the flow). I am hoping Sunday won't be quite as hot as its another 11am start! The good news is I can walk to the start line from my house....

sammy115

becky_rtw wrote: »

Okay putting that into perspective - thats the same as mine for the marathon was


Does that help at all? One more piece of information in the training game I guess - but its a standardised one so its quite useful for yourself against yourself but also to check your progress against others in a nice anonymous way

It does help...have been looking at the improvement tables on Fetch....I love looking at numbers...:rotfl:

blue_monkey_2

Hi sammy, I knew I had seen you somwhere else

I wanted to ask how often to train in the early days. Feeling better this week, did another half an hour on Sunday on the treamill at the Gym and felt great afterwards, no pain at all this time so I think the chest infection was looming. I did the walk run combo again but I felt I could have easily slow jogged for much longer. Is this advisable? I know you said not to do the walk/jog but I was looking at joining a local 'starter' club but they do the walk/run plan too.

Thing is, I feel OK today and could of easily gone for another slow jog but the plans all say to have a rest day after running. Is this the case or does anyone break this rule? Do you rest even if feeling OK?

Thanks.

RichOneday_2

Becky is right in saying that the WAVA age gradings are a valuable training tool.

To illustrate by example, my best all time WAVA ratings were:

5km 79.75%
10km 80.51%
10Miles 80.38%
1/2Mar 80.35%
Marathon 75.06%

So apart from the marathon, which I never quite cracked, the ratings at all other distances are incredibly close. This is because if you run enough races you will eventually hit every distance at a time when you're peaking.

In the current training run the comparable figures are:

5km 72.03%
10km 72.18%
10Miles 66.59%
1/2Mar 66.72%
Marathon 64.12%

The 5k and 10k times were both in the last week so are an accurate reflection of current fitness, the others are in need of revision. From this data I can expect to run 10 miles in about 1-05, a half in about 1-25 and a marathon in 3-01 even though the best times so far have been 1-10, 1-33 and 3-24 respectively.

Now, if I ran these distances and couldnt get anywhere near the predicted times it would suggest more work was needed on the distance front rather than speedwork.

So it is always useful to keep an eye on your age gradings to guide your future training emphasis.

becky_rtw

Also Sammy since the last race was 6 miles at 1:07 10k should be 1:09 (although trail is always slower) so you actually shaved 5 minutes off your pb if you compare the distances - .2 makes a big difference

becky_rtw

Nice to see I'm not the only one who needs to work on the marathon time Rich

becky_rtw

Blue - I ran every day when I started but I had walked for about a month previously and was running about 3 miles twice a day...so what I'm trying to say is cant see why you cant if you want to though...

tilly2484

Hi people, today is my 1st day running! I'm following the plan in Zest's Running made easy. Posted my plan this week below- prob looks like a walk in the park to you lot but i'm a very unfit person.

I'm doing this mainly to lose weight and just generally be healthier. I'm very overweight at the moment and hoping this will help lose some of the weight. Off for 1st run in an hour so will post after!!

WEEK 1- Mon- (Run 60 sec, walk 3 minutes) x 3- total 16 mins
Tues- Rest
Wed- (Run 60 sec, walk 3 mins) x3- total 16 mins.
Thurs- Rest.
Fri- (Run 60 sec, walk 3 mins) x3- total 16 mins.
Sat- Rest
Sun- 30 min brisk walk.