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

sallyx

Becky I have just been looking at that race this morning and just got to double check calendar then thats me entered

Also thinking about doing the Boscombe 10k in November...im def a cool weather runner I was like a tomato yesterday!

becky_rtw

Gosh I am gooood

I prefer cool weather too - but lots of shorter races are held in the summer because its better to do a cool weather marathon if you can - less likely to collapse then (unless you are Poorbabe who likes her heat )

pinkneonmartini

oh no cool weather = possibility of rain! I'd much prefer to plaster on the sun cream and feel the heat

beer_tins

Hi all. I've been very busy, so am just posting to say hi. I've just resigned my job to start with another company in 4 weeks time, so very busy with all that. Plus I've got to get ready for Glastonbury this weekend (no, I'm not too old ).

Running's going fine. Hope to get a knackering one in on Wednesday so I don't feel too twitchy during my 4 days off! Still doing slow runs. Am resigned to not breaking any records for the corporate challenge, but should get around injury free and in a respectable time.

becky_rtw

pinkneonmartini wrote: »

oh no cool weather = possibility of rain! I'd much prefer to plaster on the sun cream and feel the heat

I've been having a think about your plan in a general way and I think it makes sense to break it down into three blocks since its such a long one

So probably will work something like 6-8 weeks to get you up to running 4-6 miles, 3 months ish to get your running distances up and then the bit after New Year to refine the distances, master the LSR and a bit of speedwork - does that sound okay??

I've built in a bit of slack with each bit as well so you can chop and change depending on how its going - the main aim I think will be to be running about 14-16 miles by January then you can use the period after this before the run for trying out races and speeding up

Will finish it off tonight anyway and send over - it will look scary so just concentrate on the first section to start with

Idiophreak

So, quick question for the grown ups - have around 3 months to shave as much as possible off my 10k time, want to get it down from the 47 (probably 45 on a better day) to sub-40. Will be playing footy once or twice a week, doing 1 or 2 6-9 mile steady runs and think I'll introduce 1 or 2 speed sessions and the occasional "test race".

So, what do we reckon would the most use for me to try in the speed sessions? I've got an easy, flat, 1/2 mile stretch outside my flat, so I was thinking of just doing lengths of that - one on (around 6:30/mile), one off (9/mile) for 3-6 miles...Any thoughts?

beer_tins

BTW, did anyone read "marathon runner" in the Times on Saturday? The author had asked 3 sprinters what the longest distance they've ever run is. Usain Bolt (100m WR holder) said 600m, then corrected himself as he'd tried an 800m on track. Michael Johnson, (400m WR holder - set in 1999) said about 4-6 miles. So many of us can console ourselves that we can run, say, 5K faster than the fastest man on the planet!

I found it very interesting though, because once you get to 800m and especially 1500m runners they start to do some seriously high mileage in training, up to 20 miles on some runs.

The article did have me swearing at the paper though, at the fact that the authors trainer had put him on a plan including 2 minute walk - 2 minute run. I take it this was some form of interval training devised for him (an advanced runner I think). I would have liked to have seen a disclaimer saying walk-run should only be done as interval training, after a warm up and not by newbies.

becky_rtw

Idio - Rich is your man really but my idea would be a four session plan:
200m session
400m session
800m session
mile session

So pick a mile stretch (or twice of your half mile) and then do a 2-3 mile warm up and do one of sessions per week to make three miles of speed work, so you may do:
3 x 1 mile with 1 minute rest between the miles
6 x 800m with 1 minute rest between the 800m
12 x 400m with 1 minute rest between the 400m
24 x 200 with 1 minute rest between the 200m

Whichever you start with go in order - so 200, then 400 or mile, then 800 etc - you should get three of each session.

Dont forget a short cool down after . If you start finding that too easy then increase the number of reps per session - you dont need to run them full out - each rep should be near enough the same time...

Your second speed session in that week should be an almost flat out run, either at the end of a longer run or on its own depending on what else you are doing that week - that's basically a bulk interval session - you can do these by running a long warm up and doing a 10k race for example - your time will be way off pb but it teaches the body to adapt to kicking when tired - useful for your actual race

Dont forget to taper a little before the 10k as well - maybe no speed sessions and just steady runs the week of it, and I would increase your longest run to 13 miles too if you are trying to get under 40 mins!

becky_rtw

No didnt read it Beertins - but Rory who runs at Wimbledon is a 3000m steeplechase runner and often does 20 mile runs :eek:

Silly newspapers eh re: run/walk

beer_tins

becky_rtw wrote: »

Idio - Rich is your man really but my idea would be a four session plan:
200m session
400m session
800m session
mile session

So pick a mile stretch (or twice of your half mile) and then do a 2-3 mile warm up and do one of sessions per week to make three miles of speed work, so you may do:
3 x 1 mile with 1 minute rest between the miles
6 x 800m with 1 minute rest between the 800m
12 x 400m with 1 minute rest between the 400m
24 x 200 with 1 minute rest between the 200m

Whichever you start with go in order - so 200, then 400 or mile, then 800 etc - you should get three of each session.

Dont forget a short cool down after . If you start finding that too easy then increase the number of reps per session - you dont need to run them full out - each rep should be near enough the same time...

Your second speed session in that week should be an almost flat out run, either at the end of a longer run or on its own depending on what else you are doing that week - that's basically a bulk interval session - you can do these by running a long warm up and doing a 10k race for example - your time will be way off pb but it teaches the body to adapt to kicking when tired - useful for your actual race

Dont forget to taper a little before the 10k as well - maybe no speed sessions and just steady runs the week of it, and I would increase your longest run to 13 miles too if you are trying to get under 40 mins!

^ what she said. But you can do one length of your half mile instead of "exactly" 800m, 2 lengths instead of exactly 1600m etc. For your 2 min rest, walk or jog back in the opposite direction for 1 min, then turn around again for the second min and off you go again for your full length/2 lengths.