DFW running club mark 3!! ALL ARE WELCOME!!

evab_2

Question......How come my running is improving nicely interms of distance but I still can't crack the short distances for a nice comfortable run? Today was really hard again 3.1 miles, I felt so much better doing 8 on Friday!

becky_rtw

I always fine the short distances tougher evab - partly because it takes a while to warm up and partly because I run faster than I mean to - I've made all my runs 6 miles or more where possible now (except intervals which is different ), just because I enjoy it more...

Rich and ideas??

krider2010

I'm a bit the same evab - and I think it is because it takes me a couple of miles to get into a run, which for a short run, means it is almost over! I try and do four miles minimum now I've got into things. Seems to work better for me as I can then do a mile warmup and a 5k if I feel so inclined.

I think Becky might have a point on the going faster as well - I often seem to do that because I think well I don't need my energy for as long/as far so I try and do a harder pace but I've not warmed up enough on runs of 5k (or less)... Which is silly :rotfl:

RichOneday_2

Yep, theres nothing unusual in what you describe evab.

The big mistake is setting off too quickly and flooding the muscles with lactic acid, thereby leaving them struggling to use oxygen to produce energy for the rest of the run.

From cold I will usually start at a pace in the region of 11-12 mins/mile and then let the muscles determine when they are elastic enough to go faster. Tonight I will be doing a session that involves some sub 6:00/mile running, but it will still start out in the 11-12mins/mile range.

And to run a 5K well requires at least 5K of warm up in advance, otherwise the initial surge of oxygen debt is going to make it a very uncomfortable experience.

So no mystery, just back right off and it will become more comfortable.

Simplycynical

Week 1/15 (Abingdon)
Mon 6/7 Rest Day
Tues 7/7 4 Miles 00:39:15 (09:47/mile)
Weds 8/7 4 Miles 00:38:32 (09:37/mile)
Thurs 9/7 4 Miles 00:38:33 (09:36/mile)
Fri 10/7 8 Miles 01:19:28 (09:55/mile)
Sat 11/7 Rest Day
Sun 12/7 14 Miles 02:22:10 (10:09/mile)

Week 2/15 (Abingdon)
Mon 13/7 Rest Day
Tues 14/7 4 Miles Fartlek 00:36:05 (09:00/mile)

Well, the new running shoes seem to be ok and that was an enjoyable fartlek run; I think my calf is almost back to normal

Hello and welcome Bekki; you'll get lots of help and support on here. Mapmyrun is great for planning new routes.

evab; I find the same thing with shorter runs - it can take quite a while for my legs to settle in sometimes.

Excellent race report again km although the distances you run scare me :eek:

Love the photos Alias and Becky - you both look so relaxed!!!

Nice to see you've got the bug bj-sailaway; I think running is addictive.

bj-sailaway

OK, enough said - I'm off out then! Yes, if harder than yesterday I'll accept it! Byyyeee!

evab_2

Thanks all for your input, I will try to back off a bit and pace it out better.

OK another question r.e. speed work, so far I have been doing 5or6 reps of 200m at the fastest pace I can do. However I don't think this is ideal, what would be a better way of doing the speed sessions (I'm doing one session a fortnight as the interim week is hill work which is important for my training too)

RichOneday_2

evab wrote: »

Thanks all for your input, I will try to back off a bit and pace it out better.

OK another question r.e. speed work, so far I have been doing 5or6 reps of 200m at the fastest pace I can do. However I don't think this is ideal, what would be a better way of doing the speed sessions (I'm doing one session a fortnight as the interim week is hill work which is important for my training too)

What are you aiming for at the moment, evab?

200s are not really of much benefit unless you do LOTS of them, and then only to help bring down 400m rep times. Muscle endurance is the main aim for anyone training for 5K+ ...and that means longer reps with short recoveries.

6x800m or 3x1mile with 1 minute recoveries are the type of sessions you should be looking at.

evab_2

Ha ha nice try Rich! OK will try 3x1 mile with recovery tomorrow as my aim is over 5km.

RichOneday_2

evab wrote: »

Ha ha nice try Rich! OK will try 3x1 mile with recovery tomorrow as my aim is over 5km.

It was worth a try!