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

becky_rtw

Kms - standard rest is 1 minute between interval sets standing still or walking - no jogging because the aim is to get HR back to as close to normal as possible - no need to list it unless you did something different, this is why it takes so long to do 200m reps for example

What Rich said but put slightly differently

Fartlek - avg pace is fine its a 'play' session so it shouldnt be a clocking watching one...

RichOneday_2

Its not strictly necessary to prepare for 'dipping at the line' in a marathon, but I think this guy could do with a little improvement::p:p

http://www.youtube.com/watch?v=GWheGgqmq0A&feature=related

krider2010

Loving the mile/km mixup becky Happier with the times now presumably!?

seaxwyn - great advice there from becky and rich. I've nothing to add, other than they've helped me enormously with advice on training and doing my first race so they know what is what.

And well done on going for the 5k race JP.

Way to go pink on getting out there again tonight :T

Nice times Simply - and bonus for getting out so early.

I'm not doing a mad lunchtime run today - mostly cos of sat waiting for a delivery at home instead Hope to get out this evening instead. Still horribly hot here so maybe some coolness by then too.

Ukevas

RichOneday wrote: »

A body that hasn't trained beyond 16 miles is unlikely to get beyond 22 miles without having exhausted glycogen supplies..

:dance::dance::dance::dance: 16.6 ? so in the bag :rotfl:..

130 days to find them last 10 miles :P

Simplycynical

RichOneday wrote: »

I think we mentioned this a couple of weeks ago and decided it was best left for a while since the fartlek was being thoroughly enjoyed.

But, yes, if we're talking about mile times in the region of 8 minutes (which cant be far off when the average for the entire fartlek session is 9min/mile) then it may well be time to slowly introduce some proper intervals.

8 minute mile times??? Noooooooo!!

I've had a look at my splits and they're 09:11, 09:06, 09:12 and 08:54 (with 07:34 for the last little bit) my max pace in any one mile was 07:07.

I find that when I'm running faster bursts my recovery pace in between is naturally faster - is that how it's meant to be?

becky_rtw

Simplycynical wrote: »

8 minute mile times??? Noooooooo!!

I've had a look at my splits and they're 09:11, 09:06, 09:12 and 08:54 (with 07:34 for the last little bit) my max pace in any one mile was 07:07.

I find that when I'm running faster bursts my recovery pace in between is naturally faster - is that how it's meant to be?

Ah yes but I think Rich is trying to say you must be running some of more quickly than your splits suggest because you are running some parts of the mile faster than some much slower parts, for example you might be as part of that mile be doing:
200m at 8:00, 200m at 10:00, 200m at 8:00 etc etc etc

I think but my brain is all over the place today...as shown by interval sessions

Idiophreak

Ukevas wrote: »

:dance::dance::dance::dance: 16.6 ? so in the bag :rotfl:..

130 days to find them last 10 miles :P

Have you looked down the back of the sofa?

pinkneonmartini

RichOneday wrote: »

Expecting to add 10 miles to your longest run in one fell swoop is nuts at the best of times so he can certainly be classed as under prepared.

one word SPOON!!!

who in their right mind runs a marathon after only doin 16 miles?????? I have this thing, well, a goal sort of, of running a marathon before i'm 30, but i wouldn't dream of setting foot on that start line unless i knew i could finish the whole distance, and had completed the same distance atleast half a dozen times in training.

jjwhittle1981

Afternoon all,

Just manged to do 5km hill work on the treadmill, in 40 mins. Its just so hot and stuffy weather your inside or out. So went to try the hills program out to see if it can help me as i dont live near any hills to train on.

I found that after doing a hard climb then when it dropped the incline off i felt as though i was going down hill but was still running up hill

As iv got about 10 weeks to my full marathon, will it help me to include a hills program into my scedule?

RichOneday_2

Simplycynical wrote: »

8 minute mile times??? Noooooooo!!

I've had a look at my splits and they're 09:11, 09:06, 09:12 and 08:54 (with 07:34 for the last little bit) my max pace in any one mile was 07:07.

I find that when I'm running faster bursts my recovery pace in between is naturally faster - is that how it's meant to be?

It doesn't matter what the mile times are when you're doing interval sessions - they are what they are!! As always, you run to an effort level.

What I was referring to was that you are averaging 9 min/miles for a continuous 4 mile run, when you're running it very inefficiently (fartlek is a very inefficient method of moving from A to . So, in a structured interval session you will naturally be operating at a pace quicker than this - it may not be 8 min/mile but it will be significantly under 9 min/mile!:D