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

becky_rtw

I'll do that one later Pink and send it over - think I still have your email addy but yes that should be fine

Krider - I always had this problem which explains why some of my pbs are massively out on WAVAs from the others...as your training beds down you will go through periods of adaptation where the body is tired and literally cant give the muscles no more (hence the heavy legs) - dont stop if you can help it, but go slower - you need to give the legs time to recover - take 2 minutes per mile off your usual pace (you'll be bored ) and run the same runs till you feel like its coming back again - then you'll be even faster and fitter

Remember Rich had to cancel a run the other day - thats because he was at the edge of his training threshold - you sound like you're their at the moment - so you need to ease off a bit

Hope that helps and isnt a load of waffle - but when in serious training - you often do get slower - which is also one of the reasons you taper before your big race

hypno06

*creeps in*

Hello :hello:

*creeps out again*

RichOneday_2

pinkneonmartini wrote: »

In that case Rich, whats my WAVA??? lol

25yr old female, 10k time 2.00.14

Hi Pink,

The WAVA is 24.88% based on the world record of 29:55.

RichOneday_2

hypno06 wrote: »

*creeps in*

Hello :hello:

*creeps out again*

Hi Hypno - how are the stress levels now, has work calmed down?

hypno06

RichOneday wrote: »

Hi Hypno - how are the stress levels now, has work calmed down?

Well, if I said, that at ten to five, I am having my lunch break, having started work at 8am.........:rolleyes:

RichOneday_2

krider2010 wrote: »

Reporting in another run - only 4.1m today though. Legs feel heavy for the third run of the last four Did some good miles (step up each week) with speed improvements over the previous 3 weeks (including the race) and I'm beginning to wonder if it is catching up with me?

Today was 4.1m in 41:54 (10:10/mile pace) but a couple of weeks ago if I had pushed I could have done it 30 seconds a mile faster (think I almost did in one training run), though today it felt hard work and I didn't seem to have any more gears to step up to And comparatively it wasn't that hot today!

Advice from those that know running better than me appreciated on this one. Do I battle through? Keep the mileage down for a week or so?

Total for the week = 16.4m.

Krider,

Becky is right with the important points being:

1. You wont improve without getting tired - all the feelings that beginners see as negative such as heavy legs, overall tiredness, lack of enthusiasm to run etc are seen by experienced runners as positives. All those feelings mean that improvement is on the way.

2. To recover in the quickest time - rest completely.

3. To recover sensibly - ease back on effort levels and let the muscles and energy come back slowly. But keep training at an appropriate level.

4. Dont leave your best efforts in training - save them for races.

So to answer your question, keep running but do slow 4 milers until the muscles come back - if thats 12 minute miling thats fine.

RichOneday_2

hypno06 wrote: »

Well, if I said, that at ten to five, I am having my lunch break, having started work at 8am.........:rolleyes:

Whoops, maybe that constitutes touching a raw nerve then?:o

hypno06

Not a raw one, rich, just a hungry one :rotfl:

becky_rtw

HYPNO!!!! We're still missing you

Hope work gets better soon...been spying on the diary occasionally to keep an eye on you

RichOneday_2

pinkneonmartini wrote: »

how do you find your WAVA??? is it useful for training to keep track of it?

Its of no use whatsoever for your own training purposes, no.

The WAVA ratings are a means of comparing yourself against someone else (or everyone else) on a fair basis regardless of whether they are male/female/15 years old/80 years old etc.