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

becky_rtw

Thanks Hypno I am about to collapse any moment now for a long sleep

Just to SimplyCynical - please please dont do the run/walk method...its asking for injuries - its important to start any running plan with a solid foundation of walking (say 4-6 weeks) in order to build up the muscles and bone density for the stripping that happens when you start running. Once you've reached that stage then you should run for as long as you can and then if you have to stop - walk the rest of the distance.

It may seem like go backwards to get started but honestly it helps prevent injuries and helps you progress faster - I've gone from not running in June 2008 to my first race today at 10 miles - thats in 7 months so its totally possible to progress very quickly once you've got a good base under your belt

Sorry I'm really tired so if that seems bossy - its not meant to be!

Rich has just left to go back to home so he'll hopefully be on for a few hours in the evening to explain in more detail

becky_rtw

Oh so the official results are in from our race today:
http://www.sportsystems.net/Results/ResultsFredHughes10_09All.pdf

However, I seem to have added 6 seconds - not sure how that happened, but still under 1:25 anyway!

Rich finished in 1:10 dead on - position 124 wow of 831 finishers - wow!!!

cnoelj

Well done guys

nice times.

kmstuart

Well done both of you

becky_rtw

x_raphael_xx wrote: »

Hi all, I did join on the other thread, but kinda trailed off posting back then I was just starting to run on the treadmill for about 20-25 mins, now I've started getting serious lol I've signed up for the Plymouth Half Marathon on 24th May, and started running outside.
This week I've just been running when I had time, about a mile each time, I start my proper training as from tomorrow

Does this seem okay to you all as a first week?

M ~ Jog 1 mile
T ~ Rest
W ~ Jog 1 mile
T ~ Rest
F ~ Jog 1 mile
S ~ Rest
S ~ Rest

I plan on adding a mile on each week, and after a few weeks, adding an extra day running. I'm also going to the gym 3 times a week, either doing interval training on the treadmill, a body combat class or having a swim.

I value your collective expert opinion.

Hi Raphael,

Welcome to the club :hello: (or welcome back anyway)

Looking at your schedule if you want to do Plymouth half you have 18 weeks so perfectly possible - however, if I were you I would split that into a 4 week and a 14 week - spend 4 weeks training at 2-4 miles 2 runs in the week and pick one run you do much slower but run for longer (say 5 miles) - the aim being to get up to a stage where 4 miles is your basic training block and you're used to doing a longer run. Dont worry about times at this stage, go as slow as you need to.

With a half marathon you'll want to be able to run over that distance a few times (say 2 16 milers) before race day because then your body will be wholly prepared.

Once you've got to that stage rich can draw you up a 14 week plan based on your target time.

1 mile runs are fine, but they dont get you to endorphin release point - usually about 4 miles, and they dont allow your body to get used to running longer distances.

I hope that makes sense , any questions please ask

(all that is just my opinion - others may easily disagree )

Also with all the other exercise I reckon you might end up too tired - so perhaps leave off the interval work for now until 4 miles becomes easy? Rich am I right in thinking 800m intervals is good for a half?? Any plan you do will build these in anyway

Happy running!

becky_rtw

christhesparky wrote: »

Morning

I have just starting training properly after a long break,

my first aim is to complete a local 5k road race without walking, then continue my training to build up to a 10k in september (hoping to do this in under an hour)

Any hints/tips on training appreciated

thanks

Hi Chris,

Its great you want to start running again , I'm on post race glow and am loving it :D

An aim for a race is fantastic because it really focuses the mind and puts an end point on the training - so thats really good that have two in mind because you can work towards the first and then keeping going towards the second.

I guess from your post you havent done a lot of running yet to get back into shape? If you let us know the dates/how many days a week you want to run/target times etc we can look at some specifics for you

My tips would be:
1. run for as long as you as slowly as you need to - this builds endurance without killing you and helps you get to the magic number 4
2. 4 miles is endorphin release point - so this is your training target distance - it makes running fun and if you regularly run 4 miles in training you will be able to complete 5k with some to spare
3. Run 3 times a week to start with, but try to make one run longer than the other two - this builds into your long run when your training for 10k and longer distances

An questions re: shoes, kit, technical e.g. oxygen debt and VO2 max - Rich is your man :D

I hope that helps!

becky_rtw

Bexterragga wrote: »

I started posting in the original thread last year, I was just running a mile at that point, being new to running. Then at the end of November, I had my eyes lasered and whilst I can now see, I couldn't do any sweat inducing exercise for 2 weeks! Then I had a nasty cold that turned into a chest infection...

Alas, I am fairly back to normal now, and have started training again.

Today I ran 1k, at a slower pace than usual and it took me 7 minutes.


Ooh and I used the new Nike plus that I got for xmas!

Hey Bex - I was wondering where you'd got too

Oooo I'm sooo jealous I've been wanting to have my eyes down for ages :o:o, not very mse but so important

Great to hear you've started training again - good luck nd if you need any help give one of us a shout...

Okay sorry any newbies I havent answered specifically, but you all came at once - Rich's turn later , but special hi to Buffy :D:D, good to see you sweeite :j:j:j

Ukevas

Wheres the love for Ukevas 5 mile effort??..:mad: :rotfl: .

Not sure if i felt them endorphin release at 4 miles mind.

But great runs both of you today :T .

Londons also hard to run in because if you see some famales at a bus stop you stop breathing and run faster for a few moments which then hits you about 40 meters up the road.:o :beer:

becky_rtw

Ukevas wrote: »

Wheres the love for Ukevas 5 mile effort??..:mad: :rotfl: .

Not sure if i felt them endorphin release at 4 miles mind.

But great runs both of you today :T .

Londons also hard to run in because if you see some famales at a bus stop you stop breathing and run faster for a few moments which then hits you about 40 meters up the road.:o :beer:

Sorry Ukevas - whoops my bad :o:o:o

Excellent running though :D:D, I have the same problem running in London - I want to speed up and look fresh when I see tasty guys :o:o, hence why I tend to go out early - less cars, no people and fewer cyclists!

Oh you get endorphins after the run...hardly ever during I'm afraid!

Did you enjoy the lack of hills though??

Ukevas

I had a slight incline next to finsbury park... no doubt the locals call it a mountain mind, :rolleyes:

But I powered up it in double time. just the problem with the ladies makeing me run faster ( they where out at 6.30am on a sunday?? )... normaly the only thing I have to impress are sheep and the odd badger :rotfl: .