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

bj-sailaway

Ah, so maybe on Fridays I'll cycle for a treat!

becky_rtw

Just going to have a shower but I did it - 3 properly executed mile intervals

8:05, 8:00 and 8:04 and my warm down was much easier than last week (10:34 and not too stiff!)

Am a bit chesty still so took it easy or so I thought - cant wait for 800s next week

Enemies.Closer

Did my 6.65 miler again this morning thought I struggled for the first 2 miles but felt very strong towards the end!!

Done it in 58.33 10k mark was 56.21 so chuffed with the time altought it wasnt my fastest for that distance but shows progress!!

Pushed myself that much I felt sick unitl I got some water into me!!!!

Listened to the ipod as well and felt it really helped in some sorted of way!!

All in all shaping up well for the 10k race in a few weeks need to try and get a couple of 8 milers in to keep to Becky's plan!!!

becky_rtw

E.C - I would say though - take the next few weeks really really easy or you may find you are too tired to run at your best on race - forget about the times now - you know you can run 56 minutes and thats blimming good so training runs are now about just churing out the miles rather than trying to be faster than last time

miss_cupcake_2

It's so inspirational to read how ppl here have gone from no exercise to marathon running in such a short time (anything less than a year is a short time in my book!). Now that I've reached my 10K goal I've decided that I want to train up for a half marathon. There's a particular race I want to do and, however sad this might sound, it would quite alot of sentimental value being able to complete it. I grew up in a tiny wee village in Scotland and every year there's a local half marathon. As a pretty chubby kid, I always really admired the ppl who took part and used to stand out in the street cheering on the runners. Although I live down south now, my parents still live there and I would LOVE to be able to go back next year and actually take part in the race. It's ages away (May 2010) but I just had this kinda lightbulb moment that that's what my next running goal should be. Right, better shut up and go do some work now

becky_rtw

Yeahy Miss_Cupcake you are bitten by the bug

Ages away is good - it gives your body time to adapt to the distance - one thing you must do before a half is to race a few 10 milers as they are a great even to help you adapt to distance rather than speed!

Another good thing - if you train well your 10k time should tumble as well!

Enemies.Closer

becky_rtw wrote: »

E.C - I would say though - take the next few weeks really really easy or you may find you are too tired to run at your best on race - forget about the times now - you know you can run 56 minutes and thats blimming good so training runs are now about just churing out the miles rather than trying to be faster than last time

Becky - thanks for the advice, its not that I want to beat my time everytime I go out its just the way I feel when a get 2-3 miles completed.

As you said in your last post I am at the stage now I need to increase the milage at a slow pace so this will bring my 10k time down!!

So hopefully get 8 miles done soon before my 10k!!

RichOneday_2

Some good running going on today!

Good to see those intervals becoming routine, Becky!:D And dont you feel good at the end of each session?

E.C. - You're in the stage of feeling strong and feeling like you want to push on. But you must slow down otherwise you will hit a brick wall that will leave you taking 2-4 weeks to recover from. Its okay to be doing runs of that distance and seeing times naturally progress as fitness improves ... but the effort level should be very comfortable not 'hard at it'.

It is as much about restraint when you're feeling good, see Simply's progress, as running fast times. Save the fast times for races.:D

But you're obviously enjoying it so keep up the good work.

Miss cup_cake - Just concentrate on long slow distance, building your long runs very cautiously by, say, 1 mile every 2 weeks. Ideally, you want to have had 2-3 16 milers under your belt before attempting a half marathon race to be able to enjoy the race day.

miss_cupcake_2

Thanks for the advice Rich and Becky, it has been noted Can i just add that this thread is great, I actually find myself skiving off work to come on here and read everyone's progress!

RichOneday_2

miss_cupcake wrote: »

Thanks for the advice Rich and Becky, it has been noted Can i just add that this thread is great, I actually find myself skiving off work to come on here and read everyone's progress!

Good to hear you're enjoying it miss_c!:D

Careful with the skiving though, nothing wrong with skiving its the getting caught that hurts!:p

Your build up will be mostly about long slow runs but, nonetheless, you should still be setting yourself a target to work towards which should seem completely out of reach at the moment.

'To Finish' is one of the worst goals you keep hearing because it doesnt mean anything in race terms. You can finish a distance in training any day of the week..it doesnt need the motivation of a race to achieve it.

Far better to set yourself a time target and train towards that...if you fail you then tend to not fail by much and have got a lot fitter in the progress. Humans are target-oriented missiles and therefore need a target to focus on.:D