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

RichOneday_2

Thanks evab and Simply!:D

It does feel good to move at those sorts of speeds when it is only taking the same effort as the slower, bulk interval groundwork earlier.

But, as I was just saying to Becky, it puts it in perspective when you consider that the guys on Sunday were running at that speed for the entire 10 mile race. In other words, I could have kept with them for 200m before needing a rest.:rotfl:

Then again, they are the fastest in the UK so no shame there!:D

KYCU - Well done on getting that one under the belt, but dont worry about pace and losing the odd minute here and there at this stage. The slower the better for the time being to keep injury risk to a minimum. It all about laying foundations and not rushing.:D

evab_2

That's what I think when I watch Paula Radcliffe run, I think I'd stay at her pace for about 10 steps - if that!

RichOneday_2

evab wrote: »

That's what I think when I watch Paula Radcliffe run, I think I'd stay at her pace for about 10 steps - if that!

I wouldnt worry about that!

Its interesting to note that Brendan Foster was a multiple distance running world record holder and Commonwealth Games champion at 10000m.....and yet his marathon PB is 24 seconds slower than Paula's.

That doesnt mean he was slow, just that Paula is out of this world.:D

evab_2

Shame I never met her when I was going to Bedford Athletic Stadium throughout my life, I'm sure she moved on to better facilities quite quickly. Still, their running club is great.

bj-sailaway

OK, forgive my ignorance, how does the interval thing work then? If you do 20X400m, is it 400m rest, 400m rest?

RichOneday_2

Her records are quite extensive when you consider that she has run the fastest ever:

8km 24:05
10km 30:21
15km 46:41
10 Miles 50:01
20km 1:02:21
1/2 Marathon 1:05:40
25km 1:20:36
30km 1:36:36
20 Miles 1:43:33
Marathon 2:15:25

Only the 10km and marathon records are ratified world records but that doesnt alter the fact that she has run all the other distances faster than any other female in history. Quite a record.:D

RichOneday_2

bj-sailaway wrote: »

OK, forgive my ignorance, how does the interval thing work then? If you do 20X400m, is it 400m rest, 400m rest?

Yep!

During bulk intervals its 1 minute rest and during speed intervals it is full recovery.

However, not to be attempted until a lot of miles in the bank to get all the tendons and ligaments strengthened up.

They have great benefits but are also the quickest way to get seriously injured so have to be introduced with caution when appropriate.

bj-sailaway

Don't worry - I'm not about to attempt intervals anytime soon - I'm still slowly building distance.

It's so weird, some of my clothes are much looser on me, but my weight is still the same? Good though - just all new!

RichOneday_2

Thats all normal, Bj - you're undergoing metamorphosis into a runner!;)

Ukevas

Did a sub 5min 50sec mile tonight as part of speed work tuesday... which was nice..

but notice how i said just one :P