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

Enemies.Closer

10/08/2009
4
6
6.2 16.2
17/08/2009
4
6
8 18
24/08/2009
4
6
8 18
31/08/2009
4
6
4
6.2 Race 20.2
07/09/2009
4 Fartleck
4
6 14

Just looking at your plan which you did for me Becky and its shows no more than 8 before my next 10k should I stick to this??

I also notice that the run before the 10k is for 4 mile, I did my 7.5 miler the morning before my last 10k and did feel the effects during the 10k so I might stick to the 4 mile before my next one??

The plan also shows fartleck training the Monday after my 10k, how would I start this? What should I be doing??

RichOneday_2

E.C. - If you're still sore dont worry about mileage, just ease right back and run whatever distance you feel comfortable with.

As for increasing distance going forward then just allocate one session per week for the purpose of increasing your longest run, keeping everything else within your comfort zone distance wise. And always keeping to the golden rules of not increasing overall mileage or individual runs by more than 10% in any one week.

Enemies.Closer

Rich

Does that mean that my longest run to date is 7.5 miles so do that in one session this week then next week do roughly 8.5 miles and so on??

Before this week I was doing 7.5 miles twice in a week which is wrong i see now so I am going to do 4.5 miles either tonight or tomorrow morning then do a 6-7 miler and try to get out over the weekend and do an 8 miler is this the correct way to plan??

becky_rtw

I always take the day before a race down a notch but try to run because it helps keep you ticking over

You'll be stiff because you ran at full speed for a long distance so thats fine, just try a small slow run to ease it out and then if that works go back to the plan...

Basically the idea is to build one run a week and keep the others more or less constant, so if you're feeling tired try this week a 4, another 4 and have a go at 8 but dont worry if you dont make it.

Only one run should be longer than the others - if you run too many near your highest distance you will tire out a lot more.

Does that help?

RichOneday_2

EC - In the early days your 'long run' and your bog standard runs may not be that far apart distance wise but as you get fitter you should be concentrating on extending the one run each week to improve your endurance. The other runs have different purposes, eg recovery, miles in the bank etc. In time you will introduce a second midweek shorter endurance run....but all in good time.:D

Enemies.Closer

Thanks Becky & Rich

Currently I am doing 2 runs a week a third if I get out at the weekend due to children and work!!

My 2 runs have been the same distance of 7.5 miles which I can do comfortably at the moment.

So this week I hope to do the following:

Tuesday - 4.5 miles
Thursday - 6 miles
Friday - 8 miles

The next week tuesday and thursday will be the same only friday or sunday will be 9 miles!!

Would that be the logic??

RichOneday_2

I'm sorry but just have to share this. This is from the person accusing Becky of being a bully for suggesting that people should take their time to prepare properly for races rather than rushing into them. This was posted just now:

".....i didn;t enjoy it much, it was 4 laps of a boring course so all the faster runners kept sailing past and my hamstrings were in pain. "

"......I did not enjoy the race at all it was psycologically difficult to have faster runners lapping me. Pedestrians with dogs got in my way and because I was one of the runner's who respected the no Ipod rule so on lap 3 when my hamstrings seized up I had no distraction from the pain. I would do the 10k but not the half again."


And she wants other people to endure the same misery!:rolleyes: Why????????

RichOneday_2

Sounds good, EC!:D

becky_rtw

Apart from the boredom and hamstring pain that could be me on Sunday - and its six laps so even more chance to be lapped (like I care - got lapped in a 5k on Saturday by more than one person )

RichOneday_2

And pedestrians with dogs? Surely that could never be a problem.:o:o:rotfl: