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

beer_tins

becky, sorry to hear your speed's not where you feel it should be. What speed work are you doing at the moment? Maybe we can suggest a new type of speed session for you to try?

beer_tins

blushingbride wrote: »

i've done a 5k before if i do anything it will have to be more than that, cause i want to do it for charity people wont sponsor me to do the same thing twice
I enjoy running & need to loose weight so anything is good for me

Well a lot of us show up for parkrun, which is held around the country every Saturday (check parkrun.com). No fee, just register once and show up whenever you like.

And if you want to do a sponsored one, how about a 10k, but giving yourself plenty of time?

becky_rtw

beer_tins wrote: »

becky, sorry to hear your speed's not where you feel it should be. What speed work are you doing at the moment? Maybe we can suggest a new type of speed session for you to try?

Its okay - am doing currently:
1 mile reps with 60 second recovery x 3 - Mondays
10k tempo run - Tuesdays
5k race - Saturdays

I think 3 days a week is enough - its just that I need a few months for it to bed down over the distances again - eventually the tempo run will become 10 miles or so and quite a bit faster than now - this is the key to cracking 10 mile races and halfs...

Also early next year I'll change the interval session to alternate between mile and 2 mile reps every other week to build for marathon pace stamina

I'm also targeting a nice 10k in feb for a crack at a sub 45minutes - that may sound a bit crazy but yesterday taking out my loo break I ran around a 51 minute 10k (my fastest ever) and I was cruising :cool:

Ukevas

RichOneday wrote: »

UK - A 6:36/mile half marathon and WAVA of 68.92% is getting pretty tasty. You'll probably be off and away in the distance on Sunday while I'm still trying to burn off some more of the 'holiday excesses'.

Ta... so it will be bad knee V's Food gut then :rotfl:.

just waiting for the chip time to be offical.. only got the gun times to go with at the moment.. :rolleyes:

http://www.leicestermarathon.org.uk/2009_half_result.pdf

and sod it..... Silverstone booked only £15

RichOneday_2

beer_tins wrote: »

becky, sorry to hear your speed's not where you feel it should be. What speed work are you doing at the moment? Maybe we can suggest a new type of speed session for you to try?

BT,

Thanks for cleaning up after yourselves - Spain was a lot tidier than last time!:p

Good to see the Blackpool entry - the important element of the training for this one is to make sure the majority of your long runs are as flat as possible. That was my little downfall - hills are great for developing strength but mile after mile of flat terrain is a different kind of muscle stress.

In terms of Becky's scenario - I think what she is basically saying is that winning competitions is all well and good but winning places in both the GNR and the Royal Parks has created quite a bit of disruption to the training, which otherwise is progressing nicely towards the goals of 1:15 10 mile and 1:45 1/2 marathon.

As we keep saying regular racing whereby speed and distance (10mile+) are brought together is far more tiring than most people imagine and quickly leads to staleness.

5ks and 10Ks can be raced week after week but go beyond that and you have to be fairly selective.

RichOneday_2

Ukevas wrote: »

Ta... so it will be bad knee V's Food gut then :rotfl:.

just waiting for the chip time to be offical.. only got the gun times to go with at the moment.. :rolleyes:

http://www.leicestermarathon.org.uk/2009_half_result.pdf

and sod it..... Silverstone booked only £15

Sounds about right but I've got food gut AND old legs so should be able to 'out excuse' you!:p

What was the course like yesterday, it was a slow winning time...thought it was flattish?

beer_tins

Hmm, I'll have to try to find somewhere flat near me, which isn't easy! May have to travel a bit for my long runs! I've got a lake just round the corner, which has a flat path around it, but as it's only half a mile round it, I can see the laps getting somewhat repetitive on a long run!

Thanks for clarifying, that clears it up a bit. Didn't read the post properly!

You didn't answer about the training plan, so I'll just assume that's a yes and send you it

Also, please take me off VLM and add me to Blackpool whenever you update the races next!

Ukevas

tiz ok..... last mile up hill mind.. but that of cause means a fast start.... thinks its just a case of the World Half was on yesterday was it not? ( or what ever its called ) plus Royal parks... we just all spread all over the place ..

Plus i guess the Hardcore gang did the full

Idiophreak

blushingbride wrote: »

I would have thought being able to run an extra 2 miles a week would be a good goal?

Most people seem to reckon around 10% is a reasonable weekly increase, obviously, this varies person to person, but using that as a guide, you'd do 2, 2.2, 2.45, 2.9, 3.2, 3.5, 3.9 - or something like that as your long runs for the first 7 weeks...

Personally, however, I'd have thought 2, 2.5, 3, 3.5, 4, 4.5, 5 might be doable - but in either case, you're going to struggle a lot to do a half in that timeframe, if you manage at all.

FYI, I did my first half something like 10 weeks (iirc) after I started running, but I suffered for doing so - had really painful shinsplints as a result of pushing too hard, too fast. As Rich and Becky said - these kind of problems will just discourage you from wanting to run more in the future.

I'd give it a couple of weeks before committing to any race and see how you get on - you know your body better than anyone - you'll be able to judge how quickly you're able to comfortably increase distance...

Simplycynical

becky_rtw wrote: »

Morning All! :D

Simply - you nutter , well done on your half result!

Happy running all!

Thanks Becky - I really enjoyed the half and didn't even mind running in joint last position for a large chunk of it. I just wanted to prove to myself that I could run all of it.

I know I'm a nutter for entering another marathon before I've even run this one but I had to get in quick. The race got fantastic reviews on RW this year and has a limit of 250 runners - it's already half full. Because it's such a small race the organisers are happy for swaps to take place so if I decide after Sunday that I don't want to run another then I'm sure it won't be a problem to let someone else have my place.

BB - I did a 10k after 10 weeks of training and that was more than enough for me