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

rupe34

Evening everyone.

Its swine flu city here at the minute - so opportunities for running are few and far between. Escaped for a VERY quick gymn visit today - treadmilling - but it was hard! Since RFL the other week I have only got out for a run once.

Its encouraging reading about how everyone's training is going though.

Will be back when I have something exciting to report:rotfl:

poorbabe

becky_rtw wrote: »

Poorbabe hows the running going by the way?? Still training with the club??

Well, umm, I am now Had a week or two of socialising but running on 'non-club' days which meant no speedwork or hills. As this is the 3rd week of my marathon training (which hasn't been that great), I'm getting back into it. Finally

Interestingly enough my asthma seems to be worse this year so I'm now running with my inhaler. Maybe I should go visit the GP, but I'll wait til I run out of supplies then have a chat.

Tonight's session was 300m, 400m, 500m, 600m with 200m recovery after each set. After 700m there was 400m recovery then back down: 6, 5 4 3, with 200m recovery in between. I expect to be very sore tomorrow despite stretching, and I'm sniffly as I didn't change out of my damp top quick enough :rolleyes:

Was great to be back, even though I am resoundingly the slowest runner in the club :D

RichOneday_2

A nice little summary on interval training:

Interval Training for Runners


Interval training is a form of exercise used by runners to improve the speed of their running. Interval training (intervals) is usually done on a running track or over a measured distance and is a combination of fast efforts followed by recoveries.
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[FONT=Trebuchet MS, arial, helvetica, sans-serif]Interval Overview[/FONT]
An interval session involves the athlete running faster than they normally would for a period of time. After the effort part of the training, the runner is rewarded with a recovery period. During this period, the runner attempts to bring their heart rate and breathing rate down to a lower level. The most important factor of interval training is consistency. It is very likely that the person training can run fast for the first few efforts and then get slower, but it is better to keep all efforts at an even pace. The length of efforts and recovery depend upon the event being trained for, but as an example, people training for a marathon may run a session of eight 1000-metre efforts with a two-minute recovery, whereas a 1500-metre runner may do a much faster session of 12 times 200 metres with a 100-metre jog recovery.
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[FONT=Trebuchet MS, arial, helvetica, sans-serif]Why Do Intervals?[/FONT]
The physiological changes to an athlete's body are beyond the scope of this entry. In brief, pushing the body past the 'comfortable' speed of running increases aerobic capacity, trains the fast twitch muscles to operate at a higher/faster level and makes the athlete more tolerant of lactic acid build up. The result of interval training is that a runner who can comfortably run at eight-minute/mile pace and runs their intervals at a seven-minute/mile pace will be able to increase their steady comfortable pace under an eight-minute/mile pace.
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[FONT=Trebuchet MS, arial, helvetica, sans-serif]Interval Sessions[/FONT]
Interval sessions come in numerous formats, the most popular configurations are detailed below:
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[FONT=Trebuchet MS, arial, helvetica, sans-serif]Warm Up and Cool Down[/FONT]
These are the beginning and end of an interval session and are to prevent you doing yourself an injury by easing you in to and out of the exercise.
The warm-up is important to warm up the muscles in the body before any strenuous running (or exercise in general). An ideal warm-up session before running intervals would be ten minutes of jogging followed by gentle stretching of all major leg muscles, then a series of strides to prepare the body for effort.
The cool-down part of the workout enables the body to flush toxins such as lactic acid from the overstretched muscles. The benefit of a good cool-down is that the muscles will not be as sore the next day. A good way to cool down is to jog or walk briskly for ten minutes.
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[FONT=Trebuchet MS, arial, helvetica, sans-serif]Standard Interval[/FONT]
The athlete runs for a set distance which is followed by a recovery of jogging a set distance or a period of inactivity for a set period of time. This effort/recovery combination is repeated until the desired number of repetitions and sets is reached.
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[FONT=Trebuchet MS, arial, helvetica, sans-serif]Pyramid Sessions[/FONT]
The pyramid session is a variation of the standard interval session. The athlete will run ascending or descending in long intervals eg, 800 metres, 600 metres, 400 metres and 200 metres. This would comprise one set. The athlete will do numerous sets.
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[FONT=Trebuchet MS, arial, helvetica, sans-serif]Parlov Sessions[/FONT]
An interval session run with a partner on a 400-metre track. Runner A runs 300 metres and stops. At the 300 metre point, runner B is waiting. When runner A reaches him, Runner B begins to run a 300-metre effort, at the same time, runner A is jogging 100 metres recovery in the opposite direction to which he has just run his effort. Runner A and Runner B will again meet up after runner B has run his 300-metre effort. The cycle begins again with B running the recovery leg and A running his effort. This run/jog combination is repeated between eight and 12 times.
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[FONT=Trebuchet MS, arial, helvetica, sans-serif]Fartlek[/FONT]
Fartlek (Swedish for speed play) can best be described as an unstructured interval session which is run on the roads instead of on the track. Fartlek involves varying your running with periods of fast running followed by recovery as in a standard interval session, but a fartlek session could also include different types of terrain such as off road or even mixing in weirder efforts such as hopping or running around trees a number of times.
An example fartlek session would start with a warm-up of gentle running for ten minutes, run fast for the distance of two lamp posts and then walk/jog for the distance of two lamp posts. Because the spacing of lamp posts is not uniform, the runner will not have a fixed effort recovery period. This is why fartlek is referred to as an unstructured interval session.
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[FONT=Trebuchet MS, arial, helvetica, sans-serif]Hill Intervals[/FONT]
A hill interval involves running up a hill for a set period of time and then jogging back down as a recovery. Repeat the desired number of times. Hill intervals provide excellent strength training for the legs along with an unparalleled cardiovascular workout.
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[FONT=Trebuchet MS, arial, helvetica, sans-serif]Cautionary Note[/FONT]
It is unwise to enter into a strenuous exercise programme if you have not worked out for a long time. Please consult your doctor to ensure you are in no physical danger.

Enemies.Closer

Hi

I have been off work for the last few days due to the public holidays here in Northern Ireland!!!

I have had 2 - 6.3 milers from Thursday to report on.

Thursday was very tough as I went running at around 17.30 and very warm but did it in 59.22 mins my fastest yet!

Last night I got out around 18.00 wasnt as warm as the previous run but a lot more tougher!! Did it in 60mins dead I had no kick in the legs at all!!

I think I might not be progressing better due to me not getting out for a run at the wkd???

Also, toying with the idea of doing a 10k closer than September as I am running 10ks at the minute!!

evab_2

Great info Rich, thanks!

Well done on your runs EC

Enemies.Closer

evab wrote: »

Great info Rich, thanks!

I second that!!

k_bagpuss

I bought a Nike + sports kit yesterday and as I don't own a Garmin (yet!) I found it really useful for the price to be honest! Although it does need calibrating as I put 3.5 miles in on the treadmill and it told me I'd ran 4 miles!

I'm still struggling to run without a walking break (v small break but needed!) even though I've cut my speed down considerably on the treadmill (gone from 5.5-6mph to 4.8-5.2mph). It took me 47 mins yesterday to run the 3.5 miles and out of that time 1 minute was a fast walk on an incline to warm up, and then I had a couple of 2 min walking breaks max.

I'm aiming to run again on Thursday and then try a slightly longer distance on Saturday or Sunday

Enemies.Closer

I just re mapped what I thought to be the 6.3 miler I have been doing and it’s actually 6.65 miler (mapmyrun)!!!

I know the mapmyrun can be out a bit but the difference between the 2 distances is the start and end a wee bit more length!

So good news as the 6.2 miler (10k) may be quicker than I thought!!!

krider2010

Good running E.C.

I did another 5.25 miles today in 53:14 (10:08/mile). Relatively easy run after a medium and hard run. Rest day tomorrow (so watch me want to escape at lunchtime anyway!).

Total for the week = 17 miles

miss_cupcake_2

Just a quick update from me. Been running quite well for the past few weeks, been managing to do 4 x 5km during the week with a longer run added in at the weekends. I've been doing this for 3 or 4 weeks now and my legs seem to be holding up ok, although I'm sure they could probably benefit from an extra rest day here or there. The problem is, when I do something I like to do it properly and rest days just seem like laziness to my brain! This is totally the wrong attitude to have though, so I need to work on that.

In other news, and some of you more experienced runners may be able to offer advice here, lately I've found my appetite has soared! Could this be linked to my running? I've more or less tried to keep my diet the same as before I started running regularly (with the hope that the running would = weightloss) but I find myself getting really hungry by mid/late afternoon. I'm JUST about managing to avoid unhealthy snacks by stuffing myself with fruit (not ideal either, i know) but it's really starting to bug me now!