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

1HANNAH

becky_rtw wrote: »

hannah - 10 weeks? 9 weeks on sunday

okay are you running 3 times a week or 4? 3

furthest so far is 8 miles right?

yes 8 miles to date

1HANNAH

becky_rtw wrote: »

OMG just had an email from the charity I ran LM for last year - minimum sponsorship is now £5,000 :eek: :eek: :eek:

Mine was £1,000 and I didnt meet! Can you imagine having to raise £5,000 as well as train for a marathon - that is just beyond a joke!

that is madness!

tq16 wrote: »

Hi all,
saturdays 20mile turned into 13miles + 4 mile walk, very frustrated as felt great. My sister came with me ( she is also running the marathon) but at 12miles and in the middle of the fen went very pale got slower and slower and was then sick, so obviously stopped with her and then walked the 4miles home with her. We had people coming for supper- so I didn't have time to go out and run the rest.

hope she is feeling ok now x

becky_rtw wrote: »

Not going to run tonight - shoulder has stiffened up and I'd rather leave it in that case to heal nicely than jiggling it around more

sorry if I have missed an earlier post but are you aware of doing something to cause this neck ache/shoulder stiffness?


I have just seen my race photo's OMG if I had seen them before then I probably wouldn't have signed up to another!! lol One of them is just as I had finished and I look like death!

becky_rtw

Okay then I would suggest the following (starting Monday next week):
Week 1: 4, 4, 6 - one of the 4 milers as a fartlek run
Week 2: 4, 4, 8 - one of the 4 milers at around 11:30 - 12 mins/mile - tempo run
Week 3: 4, 4, 6 - again one 4 mile fartlek
Week 4: 4, 4, 8 - as week 2
Week 5: 6, 4, 6 - the first 6 as fartlek
Week 6: 6, 4, 8 - 6 as tempo run as close to 12 mins/mile as you can - but if you get tired dont stop just slow down
Week 7: 4, 4, 10 - if you can, as slow as you like, first 4 miler as fartlek
Week 8: 4, 4, 6 - nice and easy
Race week: 2, 2, and race

That should build on what you have done already without being too much of a push but should help you shave some minutes off - at this stage I wouldnt plan to take too much off - say 4-5 minutes but you'll find that the time should be easier as you get sooo much fitter

We've talked about fartlek a few times on the board but if you're not sure of specifics - basically you run quickly for a while and then slowly for a while until you've completed the assigned distance - keep alternating - it should be a hardish session but you dont want to go too mad at first - keep the fast bursts short and build them up over the weeks

becky_rtw

Photo 6 isnt bad - dont worry there have been some shockers of me - its a rite of passage unfortunately (you do get used to it though)

Not sure what I've done to my neck/shoulder - am going to get a wheat bag and see if that helps ease it out and have a few days rest I think - ruddy typical!

Idiophreak

Found that my photos (#440) make me look more than a little gay, especially the last one. The worst of it is that I'm there waving at the camera and you can just about see my BIL on the side of the shot sprinting past me as I do so

1HANNAH

Becky - Thank you very much for the taking the time to help me by doing the training plan :j

Idio - your photos are fab!

becky_rtw

Its only a rough idea plan but it should be good - dont worry if you cant do all of it - even if you just replicated what you've done up to now you'd be getting loads fitter anyway so its just about a bit of speedwork and consolidation till the next one

bank_of_slate

Boo, I'm in bed with flu symptoms, everything aches.
I've barely been able to crawl out of bed all day and I was sick last night.


...Linda xx

Ukevas

Points at BOS....

Owwwwwww Swine Flu!!!!!

:rolleyes: Hope you get better soon

bank_of_slate

Ukevas wrote: »

Points at BOS....

Owwwwwww Swine Flu!!!!!

:rolleyes: Hope you get better soon

'oink'

thanks,
...Linda xx