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

GSXRCarlos

Signed up for the manchester 10k in May, anyone else signed up?

and ran 5k in the gym last night, time was a bit dissapointing, just under 36mins, but not too bad to say i haven't done any running in months

was knackered afterwards though

kmstuart

catspaw wrote: »

oooo the Mercades test track, am down for that one as well.

Am after some advice please people as you all know a lot more than me.
I've been running for a long time ( about 15 years) and some racing but have moved up to Ultras.....my first is a genlte 35 miler in April.

This is my current training plan- would people please take a look and rip it into pieces:D:D:D

Monday ; 10-15 miles and 1.5 hrs tae kwon do
Tuesday : 3-5 miles and 1.5 hrs hapkido
Wednesday: 15 miles and 1.5 hrs tae kwon do
Thursday: 6 miles and 2 hrs kick boxing
Friday : 3 miiles and 2 hrs fencing
Sat: rest day
Sunday : 2 hrs tae kwon do and 5 miles

Hello catspaw

So you do 42-49 miles a week already AND all the rest too. Crikey. Not got a clue what hapkido is mind you

35 miles is a bit of an awkward distance in that its a few miles more than a 50k race. Should mean any 50k plan would give you the general idea of how to train. I'll post some links to some 50k plans so you get the general idea. Its hard to suggest things though due to your other activities as i would imagine the average ultra runner doesn't have that many hours of cross training effectivly.

Overall i dont think you'll need to change much, the only thing that springs to mind is one of your two long runs stays around 10 miles and the other goes up towards 20-22 miles. Which days you choose to do them on is up to you as you do both of the long runs during the week currently, probably because many of your activities are fixed sessions.

The main rule i believe is its more important for high mileage weeks with consistant miles rather than high mileage weekend runs for ultra runners but i'm checking on that to be sure. In my case my main race of 2010 is a 100 mile race at the end of April.

Now for the links

http://www.trailrunevents.com/ul/schedule-50k.htm also has 50 mile and 100 mile plans as well as being 'newbie' targetted as in these are the minimum you should be doing. All depends on what you want to achieve though.

http://www.desertskyadventures.com/resources/plans/50k.html more of a weekend focus to the runs this one. Can skip earlier weeks though as you'd be ahead of the schedule.

http://www.oldmutual.co.za/documents/omdiedam/50km_OmDieDam.pdf not looked at this one before but it looks to be one with consistent running which is more the sort i'd prefer. Its in km not miles though as its south african. Not read it but i imagine the thursday 30 tempo means 30 mins.

becky_rtw

Ooo thanks KMS - bet that will be really useful

Idiophreak

Rich, when you get a sec, can you put me down for the wokingham half on 21/02 and also add my merthyr mawr time - 54:46 (know it looks slow, but it's 10 mins off the year before, at least )

catspaw

KMS -thank you sooooooooooooo much, :Dam off to take a look at those links. Got to ask, which race are you signed up for?
Am also doing the Jungle marathon this october ( pulled out of last years due to injury)
Would shorter runs hurt? as thraining I know they would hurt as I'm not a speed person (am thinking of the park run thingys)

kmstuart

Lol now how do i answer this without breaking the swear filter

Lets just say after saturdays 5k, mile, 200m and 60m my hamstrigs hurt 'a little'. The odd 5k wont hurt to much, well the race might hurt but the actual doing it wont be a problem. Can call it the weeks tempo run if you like. Me erm i'd call a 10k/10 mile race fast for me at the moment. Anything shorter and it will hurt as there will be sod all speed in my legs due to the high weeky mileage of mostly slow running.

Will resume running tomorrow myself though after a test job home from work. I have a nice pink hat to wear too. Spot prize from saturdays running.

The race i am doing is the Devon 100

Simplycynical

Week 11/27 (NDVM)
Mon 4/1 Rest Day
Tues 5/1 5 Miles Recovery 00:52:12 (10:25/mile)
Wed 6/1 4 Miles Tempo 00:39:37 (09:52/mile)
Thurs 7/1 4 Miles Recovery 00:42:35 (10:36/mile)
Fri 8/1 6 Miles Hilly(ish) 01:00:29 (10:03/mile)
Sat 9/1 Rest Day
Sun 10/1 12.6 Miles LSR 02:14:43 (10:41/mile) + 10 Miles Treadie

Week 12/17 (NDVM)
Mon 11/1 Rest Day
Tues 12/1 4 Miles Recovery 00:40:27 (10:04/mile)

**simply shuffles in ..... atishoo, atishoo** Don't dive for cover peeps it's ok I've got a mask on!!

How does that work then? I go to bed feeling perfectly fine, have a sneezing fit during the night and wake up with a cold?

So taking into account my newly acquired cold, the icy conditions and tired legs no Intervals or Tempo runs were considered today. I plumped for a nice recovery run instead - aah, that feels better

I forgot to ask yesterday Rich - can you please add Bramley 20 on Sunday 14 February to the fixtures list for me? I've decided that as Coach Becky has given me so many 20/22 milers in this schedule I'm going to run a few of them with some company. It will be nice to run some different routes too - anyone got any recommendations?? I've seen a local 20 miler but it's got a huge hill in it - I'm trying to pluck up the courage to enter.

Run safely everyone

RichOneday_2

Week 17/30 (Blackpool)
Mon4/1 10.0 Miles 1:17:25 (7:44/mile) (Pulse 84)
Tues5/1 Rest Day
Weds6/1 Rest Day
Thurs7/1 10K 49:42 (8:01/mile) (Pulse 94)
Fri8/1 10K 46:59 (7:34/mile) (Pulse 88)
Sat9/1 parkrun Woodbank Park 5K 20:20 (6:16/mile) (4th) [67.75%] (http://www.parkrun.org.uk/woodbank/Results.aspx)
Sun10/1 10.0 Miles 1:37:57 (9:48/mile)

Week 18/30 (Blackpool)
Mon11/1 10.0 Miles 1:10:56 (7:05/mile) (Pulse 102)
Tues12/1 13.5 Miles 1:43:09 (7:38/mile) (Pulse 88)

That felt pretty strong considering last night's run so should, hopefully, get this week's full mileage in as long as the weather behaves from now on.:D

Simply - hope the sneezums go as quickly as they came. Cant suggest any 20 milers for you, as I dont think you'll want to travel up to Morecambe to do the Trimpell 20. You could always use 10 mile races in the way I will be doing at St Albans in a couple of weeks - ie run a 10 mile warm up before the race.

becky_rtw

Mon - 6.3 miles in 61:51 9:47 mins/mile
Tues - 6.2 miles in 49:47 7:59 mins/mile

No that is not a typo :j:j:j:j

Bearing in mind though I havent done much speedwork lately due to underfoot conditions and my garden is perfectly flat...but still it does bode rather well for the sub 50 attempt in Dewsbury

Got my St Albans number today too - 183 - so very unexciting

Nice running Rich

Simply - I hope you feel better soon , well done on getting out despite the cold - there the Aldi 20 in Ashby-de-la-zouch but its still a trek from you...

(you dont have to do all the 20s by the way - they were there in case you missed some! Swapping some out for a half race/10 miler is fine too )

RichOneday_2

Not a typo, just that you misread the watch....it was 59:47 really wasnt it?;)

(Runs for cover...:p)