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

becky_rtw

Right you two - Sally and Hypno - you need to be doing some speedwork - so choose a shorter session midweek or your shorter weekend run if you do one (preferably after a restday) and do one of:
hillwork
fartlek
tempo run
5k race

Ideally we're talking about 5 miles or so (obviously a 5k race isnt 5 miles, but you warm up too). Try to do the same session every week so you can compare times - this speedwork is the only time you should be pushing on pace unless you are racing

Speedwork allows you to put into practice the benefit your body earns on long runs - i.e. the body adaptation, which means that you get used to running at a faster pace, so the slower pace for marathon is much less work

Also dont forget 35 miles a week for 6 weeks to get up to 14 miles as a regular long run, there are ways around this though - the slower you go the easier it is to add distance - there was no point today when either me or Rich were out of breath (in fact we talked for most of the distance except the last mile when I was struggling).

becky_rtw

chickadee wrote: »

I don't know... a curly red wig and no-one would know it wasn't you..... although the hairy legs might give it away

:rotfl::rotfl::rotfl: - try it Rich and I'll hurt you :p:p, plus luckily I've met my charity organisers for my interview last week so they know who I am :D

becky_rtw

Bexterragga wrote: »

Way to go everybody!

I love seeing how all you more experienced runners are progressing.

I went for personal training today; we were doing intervals on the treadmill. I found it pushed me quite a bit,especially when we lengthened the running phase from 1 min to 1.30 mins!

I don't feel too bad physically, and I'm happy that my heels aren't sore from the walk I did yesterday. I'm so glad I'm back up and running (excuse the pun!)

Hey Bex,

Sorry missed your post earlier :rolleyes::rolleyes::rolleyes:

Well done on getting through the session , I hate intervals (as has been well documented on the thread ) so I'm always impressed when others get through them

Great news about the heels - its amazing how quickly the body adapts to the stresses we put it under eh!

No excusing the pun though

sallyx

I do some fartlek on a wednesday run normally becky or sometimes we do some intervals at run club on a monday night. I have to say I hate them as ive never found a place where I don't have to cross a main road, traffic lights and it gets in the way.

Will def make more of an effort before I get told off

becky_rtw

So you're already doing two sessions a week - thats totally fine

No telling off for you...Hypno on the other hand

sallyx

well 2 sessions in the very loose's sense of the word! I do need to find a nice mile stretch that is flat that I can use and get some times to work with.

Watch out hypno Becky is on the war path!

Bexterragga

becky_rtw wrote: »

So you're already doing two sessions a week - thats totally fine

No telling off for you...Hypno on the other hand

Right! I know who to be scared of now! :eek:

becky_rtw

Nah I'm only getting away with it because Rich is on the train back to Leeds - normal service will resume tomorrow

Sally - it is tough to find a flat enough stretch for intervals...is there not a track anywhere nearby you can *borrow* sometimes??

sallyx

No no track within 20 miles have already searched! Sure I can find a flat 1 mile no traffic lights, no crossing bit somewhere around town..

becky_rtw

sallyx wrote: »

No no track within 20 miles have already searched! Sure I can find a flat 1 mile no traffic lights, no crossing bit somewhere around town..

Obviously this could be miles from you:
http://www.mapmyrun.com/run/united-kingdom/christchurch/689156569

36ft elevation - not bad at all

Its worth searching on there though for your town and 'flat' and seeing what comes up :cool: