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

becky_rtw

I was wondering that , I have an excuse for mine though because I did less miles than usual - not sure what your excuse is

evab_2

Nice running this evening you two!

Slighty different route for me this evening, not as many hills

Sun 24/1 6.4 miles (lots of hills)
Mon 25/1 4.8 miles (undulating!)

Rich I need to do some speed work tomorrow, do you think 3 x 1 miles with 1 min recovery (and w/u + w/d) would be beneficial?

RichOneday_2

Evab, I think its probably a better idea to bridge the gap a bit between steady running and intervals by getting a bit of tempo running done first.

Intervals are basically a tool for when the improvements are slowing down/plateauing from strength work.

4-6 miles at a strong pace (either 10 mile or half marathon race pace or thereabouts) will probably bring you on quicker at this stage without the level of muscle soreness associated with intervals....

evab_2

OK, so tonights run was 4.8 miles in 48:00. What would be a good run to do tomorrow? Basically I'm thick and have no idea what a tempo run is :rotfl:

becky_rtw

Dont think its thick Evab - they are lots of different things (tempos that is) depending on what you are trying to get out of them...I still find the paces confusing so I use the macmillian to set mine and then drift it out from the range if I am doing longer than 10k tempo...

Hmm does that make sense or not?;)

Sorry meant to say put in your target time and then compare with your current race times because you may want to start at current and move towards target time paces - I had to do this - there was no way 12 weeks ago I could run 10 miles as I did yesterday for example...

evab_2

whoa lots of numbers there! I entered my last 10km time, that looks really slow now. I've put in a target of 58:00mins as I definitely want to break the hour mark but not really sure what to aim for.

becky_rtw

Indeed - so what tempo pace range is each of them (58 mins and 65)? Sorry that web page doesnt work on my lappy due to the video so I cant look for you...but I'm wondering if there is a pace between the two that might be a good starting point is all.

evab_2

9:27 to 9:52 for 58mins
10:37 to 11:05 for 65mins

So 10min ish miles to start off with?

becky_rtw

Yes if you are going to do 4 miles 10:15 if you are going to do 6 miles - you can always start with 2 miles as a warm-up and do 6 in total as well if you find you cant get into that pace straight away

Give it a go and see how it feels - should be effort but not intervals effort - so like 75% or something...

evab_2

In an Elvis styleee 'Thank you very much'!

Right off to bed, thanks Becky.