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

sammy115

becky_rtw wrote: »

:rotfl::rotfl::rotfl:nothing like putting it nicely eh Sammy , naughty Rich - did you use all your sympathy this weekend putting up with me :D

actually I thought he had put it nicely till I read the post again....:rotfl:I don't care....I am pretty thick skinned, especially in a virtual world...;)

becky_rtw

sammy115 wrote: »

Well i have done it in 1.04 so I am looking to improve by 4 minutes. (yesterdays race was almost a solid hill for 4 miles.....so am quite chuffed at myself....)

I would just like to put five SOLID weeks of training in rather than the hit and miss style I have going on now...

In that case you have to set yourself a target a week you can stick to - then cross off one long run 10-12 miles and spread out whats left between one hill, one speed and one slow run - that should get you some time off even if its not the whole four minutes

Also - think about pacing the race - you want to run 59:59 for example you need to run consistently 9:30 minute miles - so maybe take one day when you go out and see how long you can run 9:20 minute miles for and you'll know how much work you have to do...dont do this every run though or you'll be tired out

Most of all - believe you can and you will - even if not this time or next time - look at me I'm miles off my hoped for marathon time - no worries just keep putting the work in and the time will come

RichOneday_2

sammy115 wrote: »

actually I thought he had put it nicely till I read the post again....:rotfl:I don't care....I am pretty thick skinned, especially in a virtual world...;)

What did I do?:o

Anyway, as you say, you want to get more consistency and less haphazard so that is basically the first aim. Consistent training, regardless of what it actually is, is far more important than worrying too much about the type of sessions at this stage.

However, there should be a long run, which you've allocated to Sunday - long runs give strength for shorter distances. No need to stop at 12 miles once you get there - you'll automatically start wondering 'I wonder if I could do 13', 'I wonder if I could do 14'...etc.

There should also be a mid week longish run, probably 2-3 miles less than your Sunday run plus one 'speed' session of sorts probably a fartlek run of 4-6 miles where you keep varying the pace up and down.

But dont worry too much about speed, sub 60 minutes is achievable on strength, so just get the runs done on a regular basis to build strength and cardiovascular capabilities....and you will find your running becoming easier!:D

RichOneday_2

sammy115 wrote: »

Week 1.....Monday 5 miles, Wednesday 6 miles, Thursday 10 miles, Friday 6 miles Sunday 13 miles...:eek: I guess I am just scared....(but I am not sure what of......)

Indeed!

For someone who has completed 2 10Ks in 2 weeks there is absolutely nothing to be scared of there.

It will take a little time to get to 13 miles, but the progression to that sort of distance is automatic...there's no IF about whether you can do it.

Whats the worst that can happen? You don't complete one or two of the runs? So what! There's always next time, and the time after that.....the body will adapt and cope with it!:D

beer_tins

Morning all. Back from Spain and slightly more tanned an relaxed. Did squeeze a run in every day bar 1, but only about a 3 mile course on account of the gradient and the heat. Plus, we were mainly there to laze around! Managed to put on weight despite the running and a fair bit of walking, due to the gorging on food and booze. Had a lie in this morning, but back to the training plan from tomorrow.

Haven't had a chance to read all the latest posts, but hope everyone's doing OK.

sammy115

becky_rtw wrote: »

Most of all - believe you can and you will - even if not this time or next time - look at me I'm miles off my hoped for marathon time - no worries just keep putting the work in and the time will come

What is your hoped for time....if you are looking at your FLM time, after running in heat last week I now appreciate how hard it is to run in that...

becky_rtw

Well thats a question and a half

I'm a actually concentrating on a 1:30 half so am not really bothered but I would like to sub 4 - but I suspect I could do that only maintaining my training rather than upping it like I am so perhaps 3:45 - but we'll see what the new plan does (2 speed sessions a week minimum as well as weekly 20+ mile runs should really knock me into shape ), by 2010 I'd like to bwe around the 3 hour mark so this a merely a step towards that - once I sub three I can crack onto the tough stuff

Simplycynical

sammy - was my training plan no better for you?? I'm not running the distances that Sally is yet and my plan has one speed day, one hilly and one long run plus a couple of recovery ones which could be reduced if you don't have the time.

The build up to longer distances has been quite gradual, I've only run 10 miles to date, but the combination with the speed/hill runs really do seem to have helped because I managed the 10K yesterday without too much trouble.

sammy115

Simplycynical wrote: »

sammy - was my training plan no better for you?? I'm not running the distances that Sally is yet and my plan has one speed day, one hilly and one long run plus a couple of recovery ones which could be reduced if you don't have the time.

The build up to longer distances has been quite gradual, I've only run 10 miles to date, but the combination with the speed/hill runs really do seem to have helped because I managed the 10K yesterday without too much trouble.

That was for the half though wasn't it....(and I kinda slipped on that one) I think I am better at the minute taking baby steps...I know I have the half marathon booked, BUT I don't really want to train with a goal in mind just concentrate on the running becoming a habit, and I think a short plan will do that. (I might revisite that one though thanks chicken...)

How [STRIKE]soon[/STRIKE] long after pie and chips do you suggest I do my run today....:o

becky_rtw

Ahh now thats true - if you are doing a half train up to the distance - the 10k time will drop naturally anyway, dont do it in chunks or you'll never get into the habit - you need to focus on the long term goal and treat the others as steps along the way (which also takes off the pressure). If you decide you dont want to do the half later then thats fine too, but you'll happily be running sub 60 by then

About 3 hours after eating a full meal you should be fine to run