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

becky_rtw

Hi Seawxyn - you can already run the distance but you wont shave much more off in 9 days - what you can do is keep getting the body used to running for that length of time, running every other day seems fine but you'll need a rest day before the race so you could run:
5k, 10k, 10k, 5k, rest, 15k, 5k, rest, race

That should give you the confidence to know you'll finish the distance and perhaps give you a bit of extra energy at the end for a little sprint - just try not to go off to fast and run your own race

Good luck!

becky_rtw

jpwhittle wrote: »

evening all, not posted much recently had alot on, but johns just convinced me to run a 5k in wythenshaw on sunday, im quite excited but nervous to, dont want to come last, and also for some strnage reason even though im only doing 5k at the gym i always get a funny stomach when ive covoured that distance.
Went to the gym tonnight and did 5k in 36m 15s, was unsure wether to do the race before i went but told myself if i did it in less than 40 minutes id run, so now im going, may end up doing some walking but it all gets me fit, and 3 and a half stone ago i couldnt run the length of 3 houses so although my time is slow its good for me lol

Good luck JP - 5k is a great distance and 36 minutes is a good time - you may in fact find it easier outdoors but I would at least suggest trying the distance outside once before the race if you can

I'm sure hubby will be around to give useful advice following his half success recently and well done on your own progress :D

Simplycynical

:rotfl::rotfl:Nice running Becky; I can just picture you getting sooooo frustrated at your lack of pace. Good going though once you'd worked out why.

I was up and out by 05.30 for my fartlek run today - a bit earlier than I was comfortable with but at least it was nice and cool.

4 miles 00:36:29 (09:06/mile)

That was a new speedplay pb for me - by a whole 4 seconds :rotfl:

becky_rtw

Ooo wow Simply thats some good running - do we have you doing intervals yet??

Rich do think its worth swapping one every two weeks out for a more structured session??

RichOneday_2

I think a little additional training is required before Becky gets her Course Measurement qualifications!:p:p

But nonetheless you set out to do (3 x 1mile) and you managed (3 x Something) so thats a completed interval session. Yippee!!!

Onwards and upwards.........:D

Simply - Still going well I see. When the various sessions in a week virtually become routine you know you're getting somewhere!!:D

JP - Just concentrate on starting very slowly and dont push any harder until it feels comfortable to do so. You'll be fine.

Seaxwynn - You cant do any 'training' that will improve your performance in 9 days, its simply too late. Training effect takes a minimum of 4-5 days to bed down but much longer if not in regular training. So all you can try to achieve is muscle flexibility and clearing out any waste products by promoting bloodflow with some very easy running.

Enemies.Closer

I never started my plan last night as I forgot to mention Becky that Monday nights are my wifes walking or yoga night!!

Was going to try a get out this morning but felt really tired as probably not getting to bed until 11.30pm and cutting the lawn for 2 hours didnt help!!

Feeling really tired and unmotivated at the moment dont know why?? maybe the heat??

I got a new pair of Nike running shoes on Sunday so want to try these out at least??

Can anyone provide any tips to stay motivated and keep energy levels up??

Also thanks again Becky for the plan it looks really good on paper just not sure if I can get to this level!!

becky_rtw

If it looks too much E.C just take out one or two runs a week and start from there - there's no rush after all you have plenty of time

It is hot - I find wetting my hair before I go out helps keep me cooler but I suppose it doesnt work as well with you guys...

Motivation wise - think about your goal - every completed week is one week closer to that and every run is a part of a completed week - they all help you improve and build over time (sort of like lego - when I feel really lazy I like to think of what I can build out of my lego runs so far - how many pieces do I have and how many more do I need, it usually makes me go out - I am big geek )

Simplycynical

becky_rtw wrote: »

Ooo wow Simply thats some good running - do we have you doing intervals yet??

Rich do think its worth swapping one every two weeks out for a more structured session??

Ooh, Becky wants to be mean to me and make me do structured running :eek: :rotfl::rotfl:

Can I ask a favour please Becky? I was tinkering with my plan to accommodate the Stur 1/2 on 2 August but now have the added complication of a weekend away on 24/26 July. If I email my training plan to you (with a little more detailed information) would you mind taking a look at it for me please?

becky_rtw

Sure can do Simply - I'll speak to Rich at the weekend but since your times are now pretty static (although still improving of course) for fartlek now might be a good idea to add one interval session every two weeks and see how it goes

Simplycynical

Thanks Becky, I'll send it through this evening. There's no rush as it's a few weeks away but I like to plan things in advance as much as I can.

Intervals?? Looks like I need to go and read up ........