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

catspaw

Morning all,

Becky/Ev : No socks? looks and sounds very painful. Do you both usually wear/not wear them?

Woke up at 430 feeling sooooo much better so went for a gentle 4 miler, very gentle at 11 min miles:D
My running partner ran Bookham and lost a shoe is some glorious mud...and it was handed back to him by a marshall with a HUGE grin on his face......am gutted to have missed it, I love to play in the mud

becky_rtw

Glad you are feeling a bit better - just remember to keep it nice and slow for a few days to ensure a full recovery

redsquirrel80

Greetings to the new people :hello: Some great running over the weekend! :T

Cold is still hanging around a bit but finally got out again yesterday, 3 miles in 30:29 (10:10 min/mile), felt a bit stiff but OK. Not quite sure what I'm going to do in terms of re-jigging the training plan for the next five weeks...

becky_rtw

Glad you are feeling better Red - okay so you will need to get some distance in if you are going to be sure of getting round the 16 miles...whats your longest run to date?

My advice would be to focus on the long run as the key session now and do everything else as slowly as possible...

So you have 3 weeks of training left basically :eek: and then two weeks of 'tapering'

redsquirrel80

10 miles is furthest so far Becky, not bothered about my speed in the Kilomathon at all, just want to get round in one piece now!

becky_rtw

Then I would suggest 12, 14 and 16 for the next 3 long runs - Rich what do you think?

RichOneday_2

becky_rtw wrote: »

Then I would suggest 12, 14 and 16 for the next 3 long runs - Rich what do you think?

It depends!

Have you run that far before, Red, at any time in the past? In other words, is there any muscle memory?

This would affect the recovery time from hitting a new longest distance..

If you have, then above looks fine, with the 16 being 2 weeks before the race.

Whereas, if you havent done that sort of distance before then there isnt really enough time to create the adaptation needed. However, to give the best chances the next run should be pushed as long as you can possibly manage, ideally reaching 16 miles. This should be REALLY slow.

This will give the maximum opportunity for the muscles to actually get their training effect bedded down in time

becky_rtw

Rich - I couldnt watch it all as it was shaking but I wonder are you on the video:
http://www.youtube.com/watch?v=UVrTU7M8m2w

RichOneday_2

becky_rtw wrote: »

Rich - I couldnt watch it all as it was shaking but I wonder are you on the video:
http://www.youtube.com/watch?v=UVrTU7M8m2w

Cool!

Yep, finish between 7:35 - 7:39 on the video elapsed time!

BTW the bloke whose head keeps coming into the shot from the left, especially at the beginning, was the first man on earth to run a 4-minute mile! And no, its not Roger Bannister.........

becky_rtw

Oh yeah - that must be cool to have a finishing video

Couldnt see me anywhere anyway