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

Idiophreak

k_bagpuss wrote: »

Or do I go and give it a try?

Yeah, have a go - go easy on your knees, obviously, but don't let the fact it's dunes put you off.

You'll find that your legs get sapped of energy *really* quickly on the uphill (sure there's a techie explanation for that - rich!!!), but they'll recover quickly on the downhill once (I guess) the blood supply begins to catch up with demand again...and running with people's always more fun than running alone.

RichOneday_2

Week 2/30 (Blackpool)
Mon21/9 10.0 Miles 1:08:40 (6:52/mile) (Pulse 110)
Tues22/9 4 x1 Mile (6:04,5:49,6:09,5:59) (Avge 6:00/mile)
Weds23/9 10K 48:49 (7:52/mile) (Pulse 80)
Thurs24/9 12.0 Miles 1:26:31 (7:12/mile) (Pulse 114)
Fri25/9 Rest Day
Sat26/9 parkrun Wimbledon 5K 18:59 (6:08/mile)(posn 11th) [72.56%]
Sun27/9 12.0 Miles 1:28:47 (7:24/mile) + 4 Miles WU/WD (16 Miles)

Week 3/30 (Blackpool)
Mon28/9 10K 41:46 (6:45/mile) (Pulse 116)
Tues29/9 4 x 1Mile (5:55,5:43,5:46,5:49) (Avge 5:48/mile) (Pulse 128)
Weds30/9 10K 47:21 (7:38/mile) (Pulse 90)

Just a gentle recovery run tonight to work out the last 4 days' efforts. Felt okay, no lingering stiffness as such so looking good.:D

Yep, sand dunes are good for aerobic work - as long as you've got good running style stability - ie strong ankles and calves.

They're a good alternative workout for cross country runners but not so sure about the benefits for road running that you cant get from other session types.

hypno06

I suppose I've got NO chance now of trying to avoid you lot now you are on the diary board :rolleyes::rotfl:

JP I am sorry to read you have been injured. Be good to yourself - I had a whiplash injury after a car went into the front of me, while I was stationary.....because I tried to "keep going" it actually took almost 2 years and some very violent physio to get it sorted in the end. Rest now, however frustrating you find it, and don't try and do too much too soon, otherwise you will end up stiff and sore much further down the line.

krider2010

Managed a run at lunchtime today - 4.1 miles in 39:24 (9:35/mile). Quite pleased with that after the weekend and the pace felt very comfortable. I did try and push on after two miles just because I could and it was feeling good and I had no specific training objective, but the body decided no and gave me an agonising stitch which slowed me right back down again! So much so, mile 3 was my slowest .

Doing a lot of fell walking next week (weather permitting; I do rain but not gales!) so minimal running, but I'll work up a plan for after that I think.

Simplycynical

Week 12/15 (Abingdon)
Mon 21/9 Rest Day
Tues 22/9 10k 01:00:44 (09:46)
Wed 23/9 10k 01:04:03 (10:18/mile)
Thurs 24/9 Rest Day
Fri 25/9 Rest Day
Sat 26/9 Rest Day
Sun 27/9 17 Miles 03:17:47 (11:37/mile)

Week 13/15 (Abingdon)
Mon 28/9 Rest Day
Tues 29/9 10k Hilly 01:04:31 (10:23/mile)
Wed 30/9 10k 01:06:46 (10:45/mile)

Wow, I go away for a few days and it takes half an hour to catch up on all the posts

I managed to get out between papers yesterday and ran a route suggested by one of the exhibitors at conference; what he didn't warn me was that it would be considered hilly by a southern softie like me :rotfl:It was good to run somewhere different though.

I ran again when I got home this evening and took it nice and slow as I could feel the hills in my legs - I am in denial that this had anything to do with the fact that I was dancing into the small hours of this morning in *killer* heels.

Sorry to hear of your accident jp - it sounds painful. :eek: Your neck/shoulder doesn't sound to good either Becky!

Thanks for the info from Realbuzz Rich - it makes interesting reading.

RichOneday_2

Thats a decent run to get back into it just 3 days after a 1/2 marathon, Krider. Enjoy the rest next week.:D

Talking of next week - it may be a little quieter on here since I'm kidnapping Becky for a week and giving you all a break from her bossiness.;)

Simply, dont be getting up to that kind of thing the night before Abingdon.:p How are you feeling about this Sunday - any target in mind?

Ukevas

Thats all very well Simply... but


NOT LONG TO GO!!!!

:rotfl:

Can not belive its October tommorw.... Im doomed!!!!!!!!!!!!!!! :eek::eek:

Simplycynical

RichOneday wrote: »

Simply, dont be getting up to that kind of thing the night before Abingdon.:p How are you feeling about this Sunday - any target in mind?

Trust me Rich that was a one off - I haven't worn heels or been out on a Saturday night for months so I certainly won't be doing it again before Abingdon. As for Sunday it's going to be run at training pace because I want to get round without walking any of it - I figure 2.20 (ish) would be about right. What do you think?

:rotfl::rotfl:Uk - thanks for reminding me it's October tomorrow - eek!!

1HANNAH

becky_rtw wrote: »

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 - I was in the car with my mum this morning on the way to my exercise class and I was telling her that you had sorted me out with a new training plan and I was telling her that there were some 6m 8m etc then all of a sudden it dawned on me that there was a 10 miler in there!!! when I read it yesterday I was thinking about 10k NOT 10m!!!:eek::eek::eek:
All I can say is that it was a really good job that I wasn't driving!

RichOneday_2

Simplycynical wrote: »

Trust me Rich that was a one off - I haven't worn heels or been out on a Saturday night for months so I certainly won't be doing it again before Abingdon. As for Sunday it's going to be run at training pace because I want to get round without walking any of it - I figure 2.20 (ish) would be about right. What do you think?

!

Set out with that sort of aim in mind and then push on if you're feeling good in the last 4-5 miles. You want to come out of it feeling as though you've 'conquered the distance', which I'm sure you will.

I take it you noticed the emphasis on 'consistency' in that Realbuzz stuff - I think you've well and truly taken that message on board.:D