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

redsquirrel80

RichOneday wrote: »

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

Nope I haven't - feel relatively comfortable with the idea of attempting 16 this weekend though. Then what would you recommend for the remaining three long runs?

bank_of_slate

Bubbalou wrote: »

What a great idea!! OK I am wanting to run the Manc 10 k in July, which I have done twice before but I want to do it sub one hour, and also there is the Great North Run, which I don't know if I have a place in, but I have never run that distance before and am a bit scared of it!!

I gave up smoking on Jan 2nd so think the stars are in alignment for getting a good time, what should I do and how should I do it people? I am in your hands - any tips or ideas on training regimes please!!

P.S. I would also like to lose 1 1/2 stone!!

Welcome bubbalou! :wave:

I'm also waiting the outcome of today's GNR main ballot (fingers crossed)
I ran it last year and it was an amazing experience! :T
...Linda xx

RichOneday_2

Okay, in which case complete 16 this weekend.....that means if you can only make it to 13 still walk the remaining 3, or if you have to stop at 14 walk the other 2....and make the walking as brisk as you can manage.

Ideally of course you'll get the whole way.

Then look at a couple of 12's. or even 10s for the next couple of weeks.

Its not the ideal build up but the last thing you want is to have residual tiredness from venturing into new territory still lingering when you get to the start line.....you want to feel fresh as far into the race as possible.

So hit the 16 this weekend and then concentrate on getting regular runs in for 3 weeks, running at least 4 miles every day that your body isnt crying out for rest.

Then, in the next to last week do the same number of runs but cut the distances back by a couple of miles on each run. In the final week, run 3 or 4 times at a comfortable pace, but not artificially slowly, with nothing longer than 6 miles........

By doing this, you should feel comfortable for most, if not all, of the race. But starting it feeling either tired (from overdoing it) or sluggish (from too much resting) is to be avoided if at all possible....

becky_rtw

Just to prove yesterdays first pic wasnt a fluke:

Rich looking trim at the start!



Blazing in for a great finish

redsquirrel80

RichOneday wrote: »

Okay, in which case complete 16 this weekend.....that means if you can only make it to 13 still walk the remaining 3, or if you have to stop at 14 walk the other 2....and make the walking as brisk as you can manage.

Ideally of course you'll get the whole way.

Then look at a couple of 12's. or even 10s for the next couple of weeks.

Its not the ideal build up but the last thing you want is to have residual tiredness from venturing into new territory still lingering when you get to the start line.....you want to feel fresh as far into the race as possible.

So hit the 16 this weekend and then concentrate on getting regular runs in for 3 weeks, running at least 4 miles every day that your body isnt crying out for rest.

Then, in the next to last week do the same number of runs but cut the distances back by a couple of miles on each run. In the final week, run 3 or 4 times at a comfortable pace, but not artificially slowly, with nothing longer than 6 miles........

By doing this, you should feel comfortable for most, if not all, of the race. But starting it feeling either tired (from overdoing it) or sluggish (from too much resting) is to be avoided if at all possible....

Thanks Rich - sounds OK to me! Like I said I just want to get round this one. Got the Sheffield Half six weeks after the Kilomathon and am more bothered about a decent-ish time for that. But in general am just happy that I'm running distances I've not reached before

becky_rtw

Me looking a bit less trim:


But at least I look happy:

bank_of_slate

less trim???? Bull, I've seen more weight on a sparrow drumstick!

Great pictures Becky :T
...Linda xx

redsquirrel80

Great pics!

becky_rtw

I'm holding my hands up because they called out my number and said 'great finishing number 599'

I've still weight on the top of my thighs to come off (you can see because my shorts rolled up )

RichOneday_2

Hehe I could swear on that 1st photo that I've got at least a 1 inch lead on the former 3000m Steeplechase British Record Holder, Hatti Dean.;)

(It didnt last long though!:o)

And, talk about playing it for the cameras.....you could have had at least another 2 seconds off that time.;)