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

becky_rtw

Well done on a good run Rich! Look at that pulse :eek:

Thanks for the update miss_cupcake - good to know you are still going and making some good progress too by the sounds of it

Alias is that faster than last time?? Sounds like it is - well done on completing the race anyway

K_rider glad to see some easy runs coming in now , remember rest days are important as thats when the improvment happens (same to Miss_cupcake actually)!

E.C. :eek::eek::eek: thats both bad and good are you going to stick with that distance for now so you can compare the times you are running or track back to 6.2??

k_bagpuss hope you find the nike+ useful - a few peeps had a problem with calibrating it so make sure you do it at the start! Dont worry about the breaks if you are making progress just try to keep the muscles as warm as possible when you are taking them!

Phew I think thats everyone , am going to run again today despite saying I wouldnt as I dont have time tomorrow before my coach to Leeds but I am going to take it very very easy and see what happens - lots of water today too as I think I may have been a little dehydrated yesterday

Happy running all!

Enemies.Closer

becky_rtw wrote: »

E.C. :eek::eek::eek: thats both bad and good are you going to stick with that distance for now so you can compare the times you are running or track back to 6.2??

Not to sure what you mean by this??

I am going to stick with this distance and do it again tonight. I do need to increase it for the half marathon distance but will keep to this at least until I complete my first 10k I think.

I am planning to go early on Sunday morning this week and try for 8 miles so hopefully stay off a few beer on Saturday night:beer:.
Beginning to see improvements in my sleeping and its getting easier to get up in the mornings - some say it takes 6-8 weeks of training before you will begin to see any benefits.

Enemies.Closer

Becky

Is Rich about today?

I need him to add another 10k for the 12th August (Downpatrick 10k) for me!!

This will be my first then, less than 4 weeks now!!

becky_rtw

Enemies.Closer wrote: »

Not to sure what you mean by this??

I am going to stick with this distance and do it again tonight. I do need to increase it for the half marathon distance but will keep to this at least until I complete my first 10k I think.

I am planning to go early on Sunday morning this week and try for 8 miles so hopefully stay off a few beer on Saturday night:beer:.
Beginning to see improvements in my sleeping and its getting easier to get up in the mornings - some say it takes 6-8 weeks of training before you will begin to see any benefits.

Well its bad because you have been running further than you thought , but good because it means your times are quicker than you thought

Thats good - means you can keep measuring the progress by keeping the distance consistent for now!

Good luck on 8 miler on Sunday

6-8 weeks to see improvement from a previous session (an interval session takes about 6 weeks to filter through) but less than that to see general fitness and sleeping improvments

becky_rtw

Havent seen or heard from him yet - his left his comp on thats why the light is on... *rolls eyes*

Dont worry he'll do it later now you've written it up

Enemies.Closer

Thought that much!!

Why would I decrease my distance now!!! Going good at that distance so the only way to go is increase the distance!!

I really want to complete a marathon and I think and hope I am taking the correct route for now to do this!!

KeepYourChinUp_2

Hi all

I'm running 5/5.3 miles at the moment but I dont seem to be getting any better although im running in a different area which is much more undulating. Might be time to start intervals maybe. Well at least I am down to 14st now.

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)
Wed 15/7 Rest Day
Thurs 16/7 10k Hilly 01:02:32 (10:00/mile)

This was my first 6 mile Hilly run which introduced another lovely steep hill for mile 3 - it was very tough going but I am now happy that my calf is fully recovered as I had no twinges at all this morning.

Nice running Rich - when you mentioned speeding I thought you meant whilst you were out running :rotfl::rotfl:

Not surprised to see that you are off out again today Becky even though you said you were having a rest day - your commitment is admirable.

KYCU - I do one fartlek run a week - it's great fun as you just run to how you feel and it does seem to be improving my pace.

k_bagpuss - I bought a nike+ when I first started up and have found it to be fairly accurate although I do get slightly different data from my Garmin. It's quite good fun though and I like the challenges you can set yourself on the website - I'm currently aiming for 200 miles in 8 weeks.

becky_rtw

KeepYourChinUp wrote: »

Hi all

I'm running 5/5.3 miles at the moment but I dont seem to be getting any better although im running in a different area which is much more undulating. Might be time to start intervals maybe. Well at least I am down to 14st now.

KYCU - you dont need to be running any intervals yet..to increase your pace you need to increase your distance and let the work you've already done bed down over 6 weeks

Simplycynical wrote: »

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)
Wed 15/7 Rest Day
Thurs 16/7 10k Hilly 01:02:32 (10:00/mile)

This was my first 6 mile Hilly run which introduced another lovely steep hill for mile 3 - it was very tough going but I am now happy that my calf is fully recovered as I had no twinges at all this morning.

Not surprised to see that you are off out again today Becky even though you said you were having a rest day - your commitment is admirable.

Glad to hear the run went well Simply and the calf is healing nicely :D, thats some good pace on tough hills too!

RichOneday_2

KeepYourChinUp wrote: »

Hi all

I'm running 5/5.3 miles at the moment but I dont seem to be getting any better although im running in a different area which is much more undulating. Might be time to start intervals maybe. Well at least I am down to 14st now.

KYCU - Keep at it, your body will regularly go through periods of plateauing and then tend to make improvements from nowhere when it is happy to push on again.

When you can, the emphasis should be on using one run a week to really ease off and try to eke out a little extra mileage.

But, no to intervals - they are simply not appropriate for a long time yet. You need a lot of miles in your legs and should be doing at least 30-40 miles per week before you start thinking about adding intervals into the mix. The risk of injury is far too high otherwise.