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

Ukevas

Aye I want to get in but around that time is so many good marathons its a no loss if I dont get in.

but rolling out of bed and a kwik 30mins to get to the start would make a nice change. .

But even out the two of London Marathon Or Redcar Half... I would mostly look forward to Costa'Del Redcar half....

RichOneday_2

Week 13/21 (Fleetwood)
Mon13/7 Rest Day
Tues14/7 Rest Day
Weds15/7 13.5 Miles 1:56:37 (8:37/mile) (Pulse 74)
Thurs16/7 10.0 Miles 1:22:27 (8:15/mile) (Pulse 68)
Fri17/7 10K 53:03 (8:34/mile) (Pulse 76)
Sat18/7 parkrun Heaton Park 5K 19:10 (6:10/mile) (Posn 8th) [71.93%] [WR 13:47]
Sun19/7 22.0 Miles 3:34:27 (9:45/mile) (Pulse 88)

Week 14/21 (Fleetwood)
Mon20/7 10K 50:35 (8:10/mile) (Pulse 78)


Wow, that felt good - a lovely rolling Summer evening's run, a great way to end the day.:D

No idea what happened to the after effects of yesterday's run - they seem to have not bothered turning up!:p

This is now the start of the final phase of marathon training where the emphasis turns to speed now that the groundwork of speed endurance has been done.

So the bulk intervals are replaced with speed intervals and there are 4 key races at 5K, 10K, 10 Miles and 1/2 marathon scheduled in along with 2 parkruns (5k) and 2 Spencer Arms Dashes (3.7 miles). There will also be 3 more 21-22 milers with the last being 3 weeks before race day.

The 4 key race distances during the last phase were:
5K 18:37 (6:00/mile)
10K 39:10 (6:19/mile)
10 Miles 1:06:00 (6:36/mile)
1/2 Marathon 1:27:45 (6:42/mile)

The idea is to lower all these times during the current phase.


Hopefully, with a better tapering regime there should be some improvement seen on the Blackpool effort.:D

bj-sailaway

Wow! In awe of such a schedule!!!

RichOneday_2

Relaxation techniques for runners

One of the neglected techniques of running is relaxation...

One of the neglected techniques of running is relaxation. The ability to relax in the race situation can be the difference between an average running performance and a good performance, or, a good performance and an outstanding performance.


There are three main areas where the ability to relax has an important role to play in your running:

Firstly, the ability to relax physically has a decided effect both in the running training and competitive environments.

Secondly, the ability to relax mentally avoids any undue stress, nerves or apprehension both prior to and in the racing situation which may inhibit the runner's performance.

Thirdly, the ability to relax completely during rest and regeneration will aid and accelerate the recovery period much more quickly.


How to ensure that relaxation techniques don't become the neglected part of the training routine is not that easy, particularly when there is so much else to include. The following are some of the methods, which can be included in the three areas of physical, mental and relaxation training.


Physical training

The physical side of relaxation training is a slow process, which will evolve over a period of time. The first area to concentrate on is an efficient and economical technique. What the runner needs to be constantly thinking about to help relaxation, when working hard or getting fatigued, are the following three key points:

Firstly, keep the hands relaxed in the normal position, not tensed or tight. This will stop any tension in the hands and arms and prevent it moving up into the shoulders and neck area.

Secondly, the head should remain erect and relaxed, with no tension in the facial muscles and neck.

Thirdly, and possibly most importantly, the runner must concentrate on retaining their normal running stride length. The danger when working hard or fatigued is to let the normal running stride shorten, therefore losing distance on each subsequent stride.




Mental training

Some runners are much stronger mentally than others. When the training or race situation becomes tough, too many runners are likely to forget how to relax and succumb to a shortening of the stride, tensing and loss of technique, as mentioned above. In contrast, the athlete who is stronger mentally will be able to put these techniques into place in the most stressful of conditions. Similarly the stronger athlete is mentally; the less likely they are to be affected by pre-competition nerves.

To overcome these nerves, which will have the effect of making the runner tight, tense and unable to relax or run correctly, he or she needs to try mental rehearsal techniques. In the situation the runner sits down, composes themselves and goes through all the positive points they need to take into the competitive environment. These include how well training is going, how they have improved over the last few months, how there is no one in the race they should be worried about and above all how much they are relishing the challenge of the race.

Once this positive frame of mind has been achieved the runner needs to go through the areas of importance that they need to focus on in the race. These will include the start; which needs to be a good solid one but not too quick, pace judgment, relaxation, stride length and ensuring there is enough energy for a strong finish.

In this way, the runner will eventually overcome their nerves and put all the positive points into practice so they can relax in the race situation and compete to the full extent of their ability.


Relaxation training

The third relaxation area to include is rest and regeneration. This can take many forms but must be a complete break from running so that the runner returns to training fully refreshed and reinvigorated, both physically and mentally. One method is having an active rest such as cycling or playing a team activity.

Other methods include having a massage, so that the tight stiff muscles, particularly in the legs are completely relaxed and regenerated ready for the next session. If this method is too costly or difficult to find, water training is an ideal way of relaxing the muscles without any weight bearing taking place on them. The runner can use normal aerobic training methods in the water using a wet vest (buoyancy aid), or simply go through a swimming routine to help recovery and retain aerobic fitness.

All of these methods whether physical, mental or regeneration techniques will help the runner become more relaxed. The more relaxed they are, the more likely their technique is to hold up under pressure and the more likely an improvement in performance is likely to be.

becky_rtw

Gooooooood morning

24 x 200m avg 56 seconds, fastest 53 seconds 1 mile warm-up at 9:14 and 1 mile warm down in 12:04 (can you say lactic acid )

Was Miss consistent today - didnt really have any push so just eased off a little and ran every one the same as much as possible - also my bag was heavy - I'd love to try some of these without a bag sometime - I bet its mucho easier...anyway almost lost count at one point but was able to twig by the minus number how many I had I done (I knew it was around -4 for each) so total was -102 and thats 4.25 seconds which I am pretty chuffed about for an ease off session.

Mile reps next Tuesday :eek:

RichOneday_2

Nice session!:D:D

It shows that you've conquered the idea of intervals now - so there's no stopping you from here on!

So 7:44/mile average and touching 7:28/mile at times - it all helps to give your body a taster of these speeds so that it understands there's nothing to fear.

Its great mental discipline as well to handle sessions like that!:D:D

becky_rtw

I hate the warm down afterwards - ooo the pain, the red face, the looking like I must be soooo unfit to go that slowly and be that out of breath - right past big ben its frankly embarassing

The 53 seconds was when these two female 'joggers' went past just as I was on my minute rest and gave me a right dirty look and then I started and I had to overtake them - just made it when 5 metres to spare

RichOneday_2

Tut, tut!!:p

Getting competitive with passing joggers is not really part of the plan!!!

And I'm sure Ben didnt care what speed you went passed him at!!:rolleyes:

Warm downs are okay - just think of all the stiffness, that you would otherwise get, being dumped as you slowly plod along.:D

becky_rtw

RichOneday wrote: »

Tut, tut!!:p

Getting competitive with passing joggers is not really part of the plan!!!

And I'm sure Ben didnt care what speed you went passed him at!!:rolleyes:

Warm downs are okay - just think of all the stiffness, that you would otherwise get, being dumped as you slowly plod along.:D

Yeah its okay but its the stopping and starting at the lights that makes it really evil becuase you are just getting into a flow and then the lactic is back!! :eek::eek:

RichOneday_2

becky_rtw wrote: »

Yeah its okay but its the stopping and starting at the lights that makes it really evil becuase you are just getting into a flow and then the lactic is back!! :eek::eek:

Indeed!!

And that is exactly what beginners are advised to endure by all these silly run/walk/run/walk programs!