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

becky_rtw

I did that at the Brighton Half too from mile 8-12 there - I am seriously stubborn

krider2010

becky_rtw wrote: »

... If you want to get faster Sammy you need to put in a consistent training effort of about 20-30 miles a week (about 40 miles a week if you want to do a marathon) consisting of a mix of running - slow runs, long runs, speedwork and hill work - chuck all that in the right mix and you'll be faster in no time - which in running terms is about 6 months

Bear in mind it takes about 6 marathons to get to your fastest speed which even in the rare event that are never injured would be 2 a year so three years from your first one with consistent and increasing training...

I think that should go in the fast facts! A summary like that makes it clear what people like me need to to to improve, as rich and others helped with a week or so ago, (along with build the initial endurance) but gives enough info that I can come along and ask a specific question about e.g. speedwork.

Just my opinion... I'll go back to reading now!

RichOneday_2

Just a quick point about the WAVA gradings.

Basically they allow everyone to be compared in a fair and equitable way. So much so that many running clubs now pay more credibility to the age grade %ge than actual times.

In the past it was often asked 'which is better Sue's 45:22 or Bob's 39:22' or 'which is better 34 year old Paul's 1:09:22 or 49 year old Terry's 1:17:45'.

These were of course unanswerable questions in the most part and led to many arguments.

With age grading everyone is on an equal footing - the score takes out any advantage/disadvantage due to age and any advantage/disadvantage due to being male/female.

So whatever your age or sex if you score 52% it is better than another person's 51% regardless of their age/sex.

So what are the scores? They are quite simply a measure of your performance compared to the person who holds the world record for that distance in your age group and of your gender.

PS You can use this if you haven't got a calculator already http://www.marlboroughrunningclub.co.uk/agegradingcalc.shtm

sammy115

When you have collated your 'FAST FACTS' (good idea by the way) you need to ask a mod or Pania (as she started the thread) to add the fast facts to the very first post so people coming here for the first time can read them before skipping to the end and asking the same question again and again.

becky_rtw

Yep will do - hoping a few peeps may offer to write them so they are all in different voices

Or I may just go back and co-opt some peeps posts and use them for my purposes *mwhahahaha*

RichOneday_2

becky_rtw wrote: »

:rotfl::rotfl::rotfl:yeah yours is gone sweetie make way for the net generation (ur Uk time to step in ) :rotfl::rotfl::rotfl:

Yeah sorry six to peak (now I'm wondering if its six years and 12 maras - help my brain is broken :eek:) but obviously you can maintain that from there so you'll need another five to peak this time anyway wont you??:p

It's the 14th marathon.;)

In fact there is no definitive number. As long as you keep to 2 marathons per year to allow full regeneration between races you can keep on improving for quite some time. At 2 per year you should continue to improve for 6-9 years....and even when performance, in theory, should fall off the psychological lessons learnt can be far more valuable than a small decline in physical ability.

(At least that's what I'm hoping!:p;))

becky_rtw

Oh by the way - dont take fetch wava's as 100% accurate either - mine on the parkrun site are very slightly different (i.e. I have 60% for my 5k there) but they are a very good tool

becky_rtw

Rich have you done Hypno's plan??

RichOneday_2

becky_rtw wrote: »

Rich have you done Hypno's plan??

Stop being pushy - I'm still working here!!:p

RichOneday_2

Right - I've decided to add age gradings to the results list where I know the correct details.

Off to start it now.........