DFW running club part 4!! ALL ARE WELCOME!!

becky_rtw

beer_tins wrote: »

Bah! I'm ill!

Thought it was jet lag when I landed Saturday morning, but it has since mutated into man flu.

So, 2 weeks running on cr&ppy treadmills in the US, followed by a lay-off due to illness. My preparation for Blackpool in April has gone right out the window.

Guess I'll just have to head out in a few days - once I feel better - and see where I am. Training plan may need tweaking a bit, but then I had a fair bit of flexibility built in anyway.

Oh how rotten for you!

You've plenty of time till April - just take a week off and relax and do some walking, then once you're better you be conquering the streets in no time

Same goes for you Simply!

tirlittan wrote: »

Hi all,been here before, but not much running done since.

Just started again couple of weeks ago. I do running just for the free exercise and building bit of stamina, no intention to do any races or anything like that, but quite enjoy reading this thread.:)

Done 2 runs a week and this is my third week, no running done yet. First three times I just did a quick run to get back into it,about 20minutes and when I used walkjogrun, it was about 2.3mi. My fourth and last run to date I did a preplanned route which I then decided to extend from 5k run to a 4miler. I went really slow, kept the same pace pretty much all the way through and so found it really easy, took me 49minutes though, but was pleased as almost didn't go for a run at all and I think that was my first 4miler outside. Think I'll try to do couple of 4mi runs each week and see if I want to progress from there.

Thanks for a good thread though.

Hi welcome back! Keep at the 4 miles as its a good distance to give you lots of improvements - keep posting and we'll whip you into shape soon

Louba

becky_rtw wrote: »

Hi Louba,

Before we can talk about times we need to know what you are doing now on a weekly basis and how you intend to change over the course of the year and also when your races are in the year.

Also what were you previous 10k times?

Oh and welcome!!! Sorry am half asleep this morning

Thanks for the welcome! The half marathon and the 10k were really designed to be part of the training, to give me a little experience of running a race when its busy and to help check where I'm at with training nearer the event date. The 10k is quite a hilly one so its in there to make sure that I cover a good range of terrain as well as the distance, I've made the mistake before of covering distance but not hills and really struggling at the event. 10k times have all come in about 1hr 10

At the moment I'm doing a gradual build up of 5 minutes walking / 5 running x 3, then 4 walking 6 running the next week and so on until I'm up to a half hour / forty minute run. I hoped this would give me a good base to start a proper marathon training plan toward the end of January. The half is in March, 10k in April and the marathon is at the end of May - am I sounding over ambitious yet?! If this all sounds a littel naive or badly thought out please feel free to let me know!

beer_tins

Thanks for the posts becky. I know I've got loads of time, it just feels like 2 steps back at the moment. I'll just have to walk loads and stop myself from running until fully recovered.

Great article link, too! Once again it highlights the pitfalls of poor preparation. Vaseline on the testicles, though?! Not one I'd thought of, but I'll learn from his painful lesson, believe me!

Got some new running tops and shoes in the US. In fact I got more than that:

1 pair casual shoes (skechers)
1 pair running shoes (aasics)
1 pair blue jeans (lee)
2 running tops
1 pair football shorts
1 work shirt
1 leather belt

For a total of $212. I felt like I'd robbed them. I also got a tiffany's necklace and pendant as a gift for Mrs. Beer Tins and an iPod classic (she'll have to wait until Christmas for that one). The dollar rate isn't as good as it was, but it's definitely still cheaper.

I also got 3 big bags of peanut butter M&Ms. I'd never tried them, but Mrs. Beer Tins made me bring them back. I'm glad I did - they're very nice.

KeepYourChinUp_2

becky_rtw wrote: »

:rotfl::rotfl::rotfl::rotfl::rotfl:
http://www.independent.co.uk/opinion/columnists/dom-joly/dom-joly-where-exactly-is-the-fun-in-a-funrun-1817322.html

:rotfl::rotfl::rotfl::rotfl:

Brilliant!!!

that was a great read :T

becky_rtw

Louba wrote: »

Thanks for the welcome! The half marathon and the 10k were really designed to be part of the training, to give me a little experience of running a race when its busy and to help check where I'm at with training nearer the event date. The 10k is quite a hilly one so its in there to make sure that I cover a good range of terrain as well as the distance, I've made the mistake before of covering distance but not hills and really struggling at the event. 10k times have all come in about 1hr 10

At the moment I'm doing a gradual build up of 5 minutes walking / 5 running x 3, then 4 walking 6 running the next week and so on until I'm up to a half hour / forty minute run. I hoped this would give me a good base to start a proper marathon training plan toward the end of January. The half is in March, 10k in April and the marathon is at the end of May - am I sounding over ambitious yet?! If this all sounds a littel naive or badly thought out please feel free to let me know!

I'll presume we're talking about Edinburgh mara - its a toughie I've heard - hot and hilly!

Okay if you're not running at all at the moment then this is going to be tough, but not impossible

What you need to do is lay out the weeks till marathon day (23rd May if E'burgh), a standard plan is 16 weeks but that relies on you running 20-25 miles a week or so before you start the plan so we need to get you up to that to start with.

So its 27 weeks till marathon day, which means you have 11 weeks to get a good base under your belt.

Forget the run/walk/run idea, spend 4 weeks walking 5 times a week, 4 x 4 miles and one 6 miles a week. After 4 weeks start running as slowly as possible - its unlikely you'll be able to run the whole distance - dont worry just stop and walk the rest of the way, by the end of 6 weeks of this you should be running all of the distances which is 22 miles a week. If you find you progress faster than this you can build on the longer run by adding a mile a week.

So you should look something like:
week 1 - walk 4 miles, walk 4, walk 4, walk 4, walk 6 miles
week 2 - walk 4, walk 4, walk 4, walk 4, walk 6
week 3 - walk 4, walk 4, walk 4, walk 4, walk 6
week 4 - walk 4, walk 4, walk 4, walk 4, walk 6
Week 5 - run as much as you can walk the rest 4 miles,
And on in this vein...
Week 10 - run 4, run 4, run 4, run 4, run 6 (or more)

Week 11 - transition week (spare for illness you may have missed runs etc), run one fast as you can timed 10k and we'll work timings from there , by then you should be faster than 1:10 but if you werent you'd expect your mara time to be training for to be around 5:30 and we can work out paces for your training runs based on probable times.

Week 12 - start training plan for marathon

You will need to make some of your/walks runs hilly (maybe one a week) if your marathon is hilly, because otherwise it will be very tough

becky_rtw

Sorry for the essay

Nice shopping there BT

beer_tins

becky_rtw wrote: »

Sorry for the essay

Nice shopping there BT

Thanks . Thought I'd include some MSN stuff on here. Though I realise it doesn't really help many bargain hunters here. Hardly worth going over to the US just for shopping! But if you're going anyway, hold off on those purchases and take a big, half empty, suitcase!

becky_rtw

I hate the way Americans say Ascis though - 'essex'!

Going in May actually, there are some great running shops in NY

Simplycynical

becky_rtw wrote: »

You've plenty of time till April - just take a week off and relax and do some walking, then once you're better you be conquering the streets in no time

Same goes for you Simply!

Thanks Becky; I'm still being sensible and taking it easy (don't have much choice really). I'm lurking but not posting much because I'm a real misery when I'm feeling under the weather and can't run - especially as I've got a nice new shiny training schedule.

You have my commiserations beer tins; bet it's nice to be back home though

Hello Louba and tirlittan - it's nice to meet you.

beer_tins

becky_rtw wrote: »

I hate the way Americans say Ascis though - 'essex'!

Going in May actually, there are some great running shops in NY

I know what you mean. I was saying things American in the end to avoid confusion and pi$$ taking! "Gas station", "trunk" (instead of boot), sidewalk etc. etc. Not to mention asking colleagues for a "ride". Now that would get a very different response over here.

They love the British accents though, especially the ladies

Didn't see any "running" shops in NY, but I bet there are plenty if you know where to look. didn't have much time in NY, unfortunately.