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

Simplycynical

Thanks mascott; that's made my day! Someone thinks I'm getting fast - yaaay haaay!!! :rotfl::rotfl:

Seriously though I think the regular sessions are making my legs stronger which in turn means I can go faster for short distances. I'm sure Rich can explain the science behind this.

You sound down Idio have a ((((hug)))) as Becky won't share her endorphins

becky_rtw

Rich wouldnt like it if I did

bj-sailaway

Hi guys, nice run this afternoon - so nice to run in the afternoon (was off work today), about same time as last, 30seconds off, same 3.7miles. All very happy, can't believe I can actually run! That's enough to 'endorphin' me out, but I'm so happy I don't think I'll share either! But will send an e-hug! Think this whole forum is enough to cheer anyone up.

Thanks guys, Bev

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)
Tues21/7 5x800m (Full Rec) (Avge: 5:33/mile, Fastest 5:22/mile)
Totals: 4000m 13:52 (5:33/mile)

Tonight was the first of the speed interval sessions. Despite feeling some delayed effect from Sunday's 22 miler it still went pretty well.

The difference between the last bulk intervals at 800m (6:04/mile avge, 5:50/mile fastest) and these speed intervals (5:33/mile average, 5:22/mile fastest) is clear to see.

So have to be pleased with that.:D

The 8000m/4000m sessions so far have gone:
21/4 20x400m: Total 8000m(5miles) 29:37 (5:55/mile)
23/4 10x800m: Total 8000m(5miles) 32:22 (6:28/mile)
12/5 5x1600m: Total 8000m(5miles) 31:53 (6:22/mile)
14/5 20x400m: Total 8000m(5miles) 27:45 (5:33/mile)
19/5 10x800m: Total 8000m(5miles) 30:20 (6:04/mile)
28/5 40x200m: Total 8000m(5miles) 25:57 (5:11/mile)
25/6 5x1600m: Total 8000m(5miles) 30:37 (6:07/mile)
7/7 20x400m: Total 8000m(5miles) 26:22 (5:16/mile)
21/7 5x800m: Total 4000m(2.5miles) 13:52 (5:33/mile)

uzubairu

Hi everyone,
Can I join your fun?

I've spent the last couple of hours reading every post on this thread (all 79 pages), and it is very supportive and helpful.

On Sunday 19th July I ran the Oldham Race For Life 5K run in 34:05.
The hill at 4K nearly finished me off! :eek:
I had to stop 3 times during the run and walked for about 4 minutes in total.
Although the weather was foul (heavy rain throughout), it wasn't half as bad as I thought, but my legs still ache a little today.

I've now entered the Cancer Research UK 10K at Tatton Park on 26th September. A colleague at work has bet me that I won't finish before them. Neither of us has run 10K yet.

I want to prove them wrong and surprisingly I somehow enjoyed the 5K on Sunday.

RichOneday or becky_rtw - Please can you help with a training plan, and do you think I'll be able to train enough to get a time under 1 hour (a goal I have set myself) within the next 2 months?

Idiophreak

uzubairu wrote: »

I've spent the last couple of hours reading every post on this thread (all 79 pages), and it is very supportive and helpful.

Well, we can't fault your dedication at least

Welcome to the thread!

KeepYourChinUp_2

Morning all

Bought some sorbathingies on monday, went for a 6m run last night wasnt sure that they really made any difference, however i dont have stiff legs at all this morning (just calf ache but ive had that ever since my injury)so im guessing they worked after all! I'm also coming to the conclusion i run better without the mp3 player or untill at least i find a playlist i like!

welcome uzubairu.

Feeling better today idio?

Bj - good going keep it up

everyones making good progress I see :j

RichOneday_2

Welcome Uzubairu,

Becky will be able to tailor a plan specifically to your current situation.

To answer your question about getting to a 1 hour 10K in 2 months is not really possible.

Can you train to achieve a 1 hour 10K? - YES! No question about it.

But to do it in 2 months is the question. From reading the thread you will realise that a lot of harm both physically and psychologically is done to new runners by trying to rush to immediate results. Runners World is probably the worst culprit for encouraging this.

Long term health and fitness is the only worthwhile goal. To do that you have to be very gentle with your body as you introduce it to a new activity. There should be no focus at all on speed for several weeks - in fact I will encourage you to go slower, as slow as possible to let the muscles and cardiovascular system get stronger before putting too much demand on them.

You will naturally get quicker as a result but you shouldnt try to rush the natural progress - as we often see that is what leads to dissilussionment and/or injuries.

uzubairu

Thanks Rich. :T

The reason I asked about the time is because at work, there will be sweepstake using finshing times, and they want an idea of what range of times to use.

I'll tell them to move the range, so it begins at 60mins and ends at 90mins.

becky_rtw

Oi you - passing the buck thanks for that!!!

Couldnt run this morning as was too stiff to move at 5:30am - been for a 3mile walk now and feeling a bit better but still am stiff - knew there was lots of lactic acid yesterday creeping in so will do a nice route round Battersea tonight and then I can tailor it to how tired the legs feel...

Am also adding a hill rep (slow not speed work) session on Friday because frankly my hill running is appaling and when races are even slightly hilly it affects my times far too much! Going to run up and down constitution hill maybe 6 times and take it from there (its a very small hill but very nice and smooth )