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

Blakey1982

Right as i've joined the DFW running club and with the half marathon on 18th Octobe i thought i should at least get some serious running done. So....Tuesday i bought some nice new running trainers and off i went - i did 4 miles on Tuesday in about 44.7 minutes (way off what i used to do and i've been football training for 3 months...eek!)

Last night i was determined to avoid disappointment and went on a 5 miles run which took 52.15 minutes - still not very please.

Sooooo....this morning i got up and did 3 miles at about 7am which took 30.3 and i felt fine.

This afternoon i'm hoping to go for either 6 or 7 miles in under 10 min averages - hopefully 7.

Wish me luck

becky_rtw

Blakey, if you havent run for a while I would forget the times and try to get some distance work in - just go as slowly as you need to.

The usual recommendation on this thread is not to run a half unless you have completed at least 16 miles in training (although some have done less this is a sensible amount)...

You're obviously quite fit if you can knock out 5 miles in 52 mins - but football wont have improved your running stamina much so try to get one run a week as a longer run (so you'd be able to get 2 in now before the race).

Also its really not recommended to add loads of miles per week (10% is usual) which you're obviously going to have to do - so take the first few miles of every run really easy as you'll warm up nicely then and be less likely to get injured!

Good luck!

Blakey1982

Great advice thanks a lot.

i'm actually thinking of quitting football and running - i tend to enjoy running more.

16 miles! what...like non stop????

SazM030306

becky_rtw wrote: »

You wont get an official time for that race Sarah - so make sure you take a watch along so we can do your wava after - Rich is out today but he'll update later I'm sure

Thanks Becky, I'll take my new pedometer/stopwatch x

becky_rtw

Blakey1982 wrote: »

Great advice thanks a lot.

i'm actually thinking of quitting football and running - i tend to enjoy running more.

16 miles! what...like non stop????

I love my footy but since broken finger incident I had to quit , Idio does both - footy is a form of fartlek so is really good for VO2 max and speed

Yep - you should overrun (i.e. run further in training) for all distances except the marathon where the benefit of stamina increase from 'overrunning' is negated by the tiredness/glycogen depletion

Blakey1982

right then - Saturday i will run 14 miles and see how that goes. If i dont reply after Saturday it means i have died on the route ha-ha.

So....!!!!!! the times for now and concentrate of distance. I'm guessing its more important to do the 16 miles even if it take me longer than expected as this will improve stamina.

Cool

becky_rtw

Yep basically

Anyway - a bit of speedwork is good for you - but you cant run flat out all the time (you'd be exhausted)...bear in mind though its pretty late to start training so you may still have to temper your objectives and keep them for next time and just use this race as a starting point

If you want a guide to how fast you should be running in training - use the calculator here:
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

Enter your target time (or recent race time) and look at the different paces on the right hand side (below the main table) - if you can run those in training then your target is achievable - if not you may need to revise...but dont worry - running is a journey not a destination

Ukevas

Some of you mind find out your Marathon fate today.... on the upside if you dont get in you get a nice free top


then again on the RW website they all ready figuered it out... seems im 24 hours to slow... lol

Idiophreak

Ukevas wrote: »

Some of you mind find out your Marathon fate today.... on the upside if you dont get in you get a nice free top

eh? free top?

Ukevas

Im working on that... seen loads of tops with the rejection mags... but it might have been the ones that give up the entrance fee for charity..