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

krider2010

Not entirely a new area Simply - we are going to my folks so I sort of know the area but I can't just add/remove roads/loops knowing how much it will affect the route.

Great race result E.C. - gotta be pleased with that :j And some fast running Rich on tired legs. Very nice.

Feel your pain Becky - Stitches are a real nuisance - I've found poking my side where they are hurting brings some respite. Knocking the muscle back out of spasm or something I think.

Good steady progress Evab - and some nice pace too.

Thursday: 6.3 miles in 1:00:15 (9:33/mile)

Uber conistent on the mile splits for much of it - 9:44, 9:36, 9:44, 9:34 Very summery run - hot sunshine once more which (as odd as it sounds) was a relief from the humidity earlier this week.

Total for the week = 18.5 miles

becky_rtw

I dont think so - I think mile reps are the best for mara training - Rich can you confirm

becky_rtw

Oooo some great running E.C. - consistency is good as Rich says!

I wonder where B.J. is - havent seen her for a few days hope shes okay!

evab_2

well done krider, the sun finally come out here late afternoon so it was lovely down the beach today!

Simplycynical

Good running krider; it looks like you got into a good steady rhythm for that run. :T

RichOneday_2

evab wrote: »

Would the rolling programme be more beneficial for me?

You are trying to improve your VO2 max since the target race, ie the marathon, is a 99% aerobic event - so your ability to move oxygen about is the key weapon. By improving your VO2 max you improve the pace you can hold through a marathon.

When running intervals you dont reach the training stimulus stage until approx 1 minute into the interval....so VO2 max intervals should be in the range 2-6 minutes at between 3K-5K pace for most effect.

Dont run them as fast as you can as this will cause lactic acid accumulation and negate the VO2 benefits.

So basically, mile reps at 5K pace with 1 minute rests are ideal for marathon training.

Ukevas

Dont worry to much about the 20m Simply just take it at a nice slow pace and you will be fine... The worse thing I find about 20m is trying to find on open toilet in London thats free at 8am on a Sunday morning..... :rotfl:

Arrr hello Mr tree / bush :rolleyes:

Simplycynical

Thanks Uk; slow it will be. :D

Toilet??? I think there must be something wrong with me because I have never needed a toilet break when I'm running - not even during last Sunday's 3 and a bit hours. Mind you there are plenty of bushes round here should it become essential :rotfl:

evab_2

RichOneday wrote: »

So basically, mile reps at 5K pace with 1 minute rests are ideal for marathon training.

Thank you for the advice Rich

becky_rtw

Morning all!

Had a bit of a rough night which is usually indictative of overtraining for me so am going to rest today as orginially planned! Also managed to go to bed without any dinner yesterday but am surprisingly unhungry this morning!!!

Happy running!