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

RichOneday_2

Simplycynical wrote: »

Felt good thanks ev; loads better than after the 18 I did last week - I think that taking a break from speed work is helping. Just means I'm going to stay a slow coach forever though

And nothing could be further from the truth!

The key to improving is to know when you're butting up to the optimal training/over training cross-over point. When you reach that point you can congratulate yourself that you're up with the workload for maximum improvement....do any more and it will be counterproductive.

The elites have to play the same balancing act on a week by week basis. Over cook it and they're in trouble, under train and they risk giving someone else an advantage.

After a while your body will become so accustomed to the workload that it will be able to take more on, whether that be volume or intensity. Just look how the adaptation has gone so far...you knock out mileage in your sleep that you would never have thought possible previously. You're still developing the capillary networks and muscle capacity so the vast majority of the work should be aerobic.

mascott514

Hi Simply.....I think you have seen good improvements and you have done it consistantly.
I wish I was up there where you are on the miles, and I have seen a few swift runs in there too.

Simplycynical

Thanks Becky - I was feeling a bit fed up because looking back at last year's times I don't seem to be getting any faster. But I realised today that I've nearly done as many 40 mile+ weeks as I did in the whole of the Abingdon schedule so I must be doing something right.

That's me told Rich I know you're right because although this mornings run was hard work I was already starting to think about fartlek sessions again.

Sorry if I've been moaning too much - I'm just a Grumpy Old Woman. I'll go and eat some more liver (had lamb chops actually - yummy!!) and feed my muscles for tomorrow's run.

RichOneday_2

Simplycynical wrote: »

Thanks Becky - I was feeling a bit fed up because looking back at last year's times I don't seem to be getting any faster. But I realised today that I've nearly done as many 40 mile+ weeks as I did in the whole of the Abingdon schedule so I must be doing something right.

That's me told Rich I know you're right because although this mornings run was hard work I was already starting to think about fartlek sessions again.

Sorry if I've been moaning too much - I'm just a Grumpy Old Woman. I'll go and eat some more liver (had lamb chops actually - yummy!!) and feed my muscles for tomorrow's run.

Okay, so join the club!!:D

My best parkrun time was back on 20th June last year, thats 7 months and about 30 races ago........but I am way, way fitter now than I was then both in terms of speed and stamina.

Its what the fast boys like to talk about as Big Picture/Little Picture.

Concentrate on the Big Picture and the take the Little Pictures along the way with a que sera sera attitude. You can develop speed without running fast!


To prove the point, look at how Becky has now run a 5K at 7:21/mile.....I dont recall her doing much training at that speed!!!!

Simplycynical

Cheers mascott - I've got another 20 miler on Sunday. Think I'm going to do a variation on the route I did this week - I ended up on the common and there were loads of other runners around as well as what looked like a boot camp session taking place. It was fun watching them charging around.

What have you got scheduled this week?

I'll make that my new chant Rich ' Big Picture, Little Picture' - that'll keep me moving.

becky_rtw

One mile in fact - in Spain at 7:19 and I couldnt finish the session after that

Simply its fine to have all those doubts - Rich loves to bring up my paddy I had a while back *everybody else is improving but not me* said in annoying whiney voice post a 5k race...and now look I cant stop setting pbs

Simplycynical

:rotfl::rotfl:I can just visualise you having that paddy Becky - and completely understand it too!!! I remember you going through a tough spell last year. Being too hard on ourselves goes hand in hand with the competitive streak I suppose - better than being complacent though.

It's been great reading your successes recently - I am soooo pleased for you

kmstuart

Lol that wasn't really an endurance race on Sunday Nor are a few biscuits here and there eating as such. I'm yet to work out what i can eat on the long stuff and i get another go figuring things out in 5 weeks time on a 56 mile race.

The hard thing to do is to not stop to eat for this long stuff, better to grab you food and then walk and eat. Having a idea of how far you intend to go on a 12/24 hour race is good to as you can figure out what you need to eat.

Probably have another go at a track race later this year although i'm still unsure if running in circles !!!!!!s my hip up or not.

becky_rtw

Indeed - but sometimes we need to give ourselves a break - I had this huge effort to get back to where I was in Jan 09 and then everything else since then has flowed - I suspect you've hit a little rock in the river and just need to wear it down till you can flow over it again - but I am rubbish at being sanguine about it like Rich is so I just have little 'outbursts' occasionally

mascott514

Hi Simply,

Plan is
Tues 3m (became 6)
Weds 7m
Thurs 3m
Fri Rest
Sat 7m
Sun 14

Mon rest
Tues 4m
Weds 8m
Thurs 4m
Fri rest
Sat 8
Sun 16

Then I,m into the 20 milers!!:T

Sorry, meant to say "hi " Evab...knees doing good thanks!!