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

redsquirrel80

Hope you had a good sleep Becky. Nice runs Simply and Rich

Thanks Evab, yep I did have a good one! After yesterday's discussion I found the flattest route I could find near home and managed 3 miles in 24:16 8:05 min/ mile - or in other words my fastest run ever! :j My legs did feel a bit funny for the first little while, reminded me of the feeling of putting flat shoes on when you've been wearing high heels for ages. Honestly think a big part of being faster was psychological - knowing I didn't have any massive hills to come I was quite happy to push it. Calves are definitely tight this morning but loosened off on the walk to work.

I wanna do another 5k race now!

RichOneday_2

Wow, Red, thats some going.:T

Its not too often that your fatsest run ever just appears out of the blue - you must be over the moon.

What training have you been doing recently to produce that? Whatever it is you need to analyse it carefully - it clearly works.

bank_of_slate

Hello :wave:

Did an 8 mile run last night with the club including a hellish 2 mile uphill slog! (you might know it Rich, up to Calverley and then all the way up Woodhall Lane to the army barracks near Thornbury :eek:)
Did really well though, didn't have to stop or walk which I was really pleased about.

Well, off to Uni for me, see you all later!
...Linda xx

RichOneday_2

bank_of_slate wrote: »

Hello :wave:

Did an 8 mile run last night with the club including a hellish uphill slog! (you might know it Rich, up to Calverley and then all the way up Woodhall Lane to the army barracks near Thornbury :eek:)
Did really well though, didn't have to stop or walk which I was really pleased about.

Well, off to Uni for me, see you all later!
...Linda xx

Oh yes - It was one of the (many) hills in my first marathon. I'm still wearing the scars.:p

Its difficult not to have hills in any routes around there but that one is tough. Just getting up it is quite an achievement - your hamstrings must be getting stronger.

It seems that the club runs are really helping you get routes done that you might not otherwise do.

redsquirrel80

RichOneday wrote: »

Wow, Red, thats some going.:T

Its not too often that your fatsest run ever just appears out of the blue - you must be over the moon.

What training have you been doing recently to produce that? Whatever it is you need to analyse it carefully - it clearly works.

I am very pleased yep I would say I've been pushing it a bit harder speed-wise on my short runs and obviously slowly building up the distance on long runs, and as I said yesterday doing lots of hills. Have been doing LOTS of walking over the last few months as well. I think a big factor though is probably the fact that I've actually been getting out there consistently for the last few weeks rather than thinking about it/ making excuses etc...

RichOneday_2

As always, the the biggest factor in getting fitness improvements.....Consistency.

Another good example of it, clearly!:D:D

beer_tins

Morning all. Did my run in to work this morning. Was well chuffed with my time of 1h 15 until I realised it's actually 9 miles, not 10. Still not too bad, considering stops at traffic lights, etc. There's a short, very steep hill right at the start and a very long uphill about halfway through (followed by a long downhill, but the last 4 miles are flat as a pancake.

Should be useful to my training, will probably aim to fit in 2 of those a week. My normal commute is about 50 minutes, so it's not that much longer! It does mean being organised an leaving clothes at work, though.

RichOneday_2

If that was 9 miles then it was something like 8:20/mile, which is quicker than marathon pace for a 3:45 marathon target.

You can afford to take it a good bit easier than that at this stage of the game. Easy runs should be in the 9:00-9:30 range so you have plenty to spare.

If you're going to do that twice a week, I'd use one as an easy run and one as a Marathon Pace run but probably wouldnt decide which the run is going to be until I get out there and see how I feel.

beer_tins

RichOneday wrote: »

If that was 9 miles then it was something like 8:20/mile, which is quicker than marathon pace for a 3:45 marathon target.

You can afford to take it a good bit easier than that at this stage of the game. Easy runs should be in the 9:00-9:30 range so you have plenty to spare.

If you're going to do that twice a week, I'd use one as an easy run and one as a Marathon Pace run but probably wouldnt decide which the run is going to be until I get out there and see how I feel.

Thanks rich. Marathon pace for a 3:45 target would be about 8:35/mile, right? Cool, so I'll do one at marathon pace and one at 9:00-9:30 pace. Is there even any benefit in doing 2 of these a week? At the moment the only "concrete" runs I have are the Saturday parkruns and the sunday distance run!

BTW, we won our 5-a-side footie league last night. Will be sorry to give that up, but I know I shouldn't be risking injury in the run-up to the marathon.

RichOneday_2

beer_tins wrote: »

Thanks rich. Marathon pace for a 3:45 target would be about 8:35/mile, right? Cool, so I'll do one at marathon pace and one at 9:00-9:30 pace. Is there even any benefit in doing 2 of these a week? At the moment the only "concrete" runs I have are the Saturday parkruns and the sunday distance run!

BTW, we won our 5-a-side footie league last night. Will be sorry to give that up, but I know I shouldn't be risking injury in the run-up to the marathon.

That would give you a Long Run (Sunday), a Tempo run (Saturday) plus a 9/10 Mile MP run..........that 3 key sessions sorted, with gentle intervals to come later on.

Apart from that you then want to be getting as many miles as you can handle in the 'Easy' range to build the muscle structure. The main benefit of the 'Easy' miles is to increase the size and the number of the mitochondria in the muscles, in other words your ability to store readily accessible fuel.