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

Lurkio

RichOneday wrote: »

I like Richmond.:D

(Except those stags get a bit scary when they start to charge!:()

hasn't happened to me yet.... maybe I'm not moving fast enough :rotfl: :rotfl:

I like it, but I spend most of it dreading that last half km... its not a steep hill, but it comes at just the wrong time..... sometimes wish they'd go the other way round sometimes

eta : I've just seen yours and becky's parkrun times. :eek: :eek: :eek: :eek: I HAVE stumbled in to a serious thread..... I'll get me coat

becky_rtw

Lurkio wrote: »

Hi Becky

Yes - I like the pacers (when I can see them :rotfl:)

This is the thing - I've never really had a schedule or target as such, just 'go out once or twice a week and see what happens to my time at Richmond'.... have I stumbled in to a 'serious runners' thread?

Maybe that's what I need to do? Never having had one, is the idea to increase speed or distance? All I've ever really done is the same 5k, but trying to go hard initially, then hang on for the remaining 4.5 km :rotfl: (in reality, I start wilting around half to two thirds distance)

Thanks for the advice (so far) though

Dont worry we are serious but we are nice :D (am listening to marathon talk podcast as I type )

Okay well you have made great progress if you only run 5k!!!

It sounds like you are lacking in stamina - but there's an easy cure for that.

How does running 3 times a week sound to you? Make two of your runs you usual 5k, dont go out too hard and relax into the distance. On the third run go much slower and run for a bit longer. Every week add a bit of distance if you can. You will find that by over running the distance when you come to race 5k you wont flag so much at the end and will be able to get faster over time as well (since you wont be losing those seconds while slowing down).

I like the hill - its easy to take places :D

becky_rtw

Dont gooooooo

(I've run 29:34 before so I am very much in your league )

Lurkio

becky_rtw wrote: »

Dont gooooooo

(I've run 29:34 before so I am very much in your league )

ok

becky_rtw wrote: »

Dont worry we are serious but we are nice :D (am listening to marathon talk podcast as I type )

Okay well you have made great progress if you only run 5k!!!

It sounds like you are lacking in stamina - but there's an easy cure for that.

How does running 3 times a week sound to you? Make two of your runs you usual 5k, dont go out too hard and relax into the distance. On the third run go much slower and run for a bit longer. Every week add a bit of distance if you can. You will find that by over running the distance when you come to race 5k you wont flag so much at the end and will be able to get faster over time as well (since you wont be losing those seconds while slowing down).

I like the hill - its easy to take places :D

Again - good advice (maybe this is what I've been lacking)

I think I was doing 3 times a week when I got my PB (Mon, Thur, then PR on Sat). Didn't last too long though

Sure I could get back to that eventually.

Do you mean add distance to all of them, or just the slower one? Thi swill be down the line.... just going to start back on 1 + Richmond for a week or two, I think

becky_rtw

Dont go mad - just one - thats the basic of any training plan - one longer slower run

Go this Saturday and set a benchmark for re-starting and see what happens

Lurkio

becky_rtw wrote: »

Dont go mad - just one - thats the basic of any training plan - one longer slower run

Go this Saturday and set a benchmark for re-starting and see what happens

you may be getting LOTS of those idiot questions for a while....



:eek: :eek: :eek: :eek:

Sadly (or IS it? ) I am away this weekend.... If I say (publicly! here!) that I will go out at lunchtime on..... say, Tuesday, then do Richmond next Sat, then I can't really back out, can I.......

redsquirrel80

Hi Lurkio :hello: You will get some good advice here - whether you want to go for distance and/ or speed depends on what you enjoy really, most of us are trying to increase both over time!

I've been feeling quite sluggish the last couple of days - blame stupidly busy/ stressful days at work. Decided to just go out and plod round last night, did half an hour or so which loosened everything up and woke me up a bit - not sure how far, just over 3 miles I think. Feel a bit more focussed now - 4 miles hilly tonight I think

Lurkio

redsquirrel80 wrote: »

Hi Lurkio :hello: You will get some good advice here - whether you want to go for distance and/ or speed depends on what you enjoy really, most of us are trying to increase both over time!

I've been feeling quite sluggish the last couple of days - blame stupidly busy/ stressful days at work. Decided to just go out and plod round last night, did half an hour or so which loosened everything up and woke me up a bit - not sure how far, just over 3 miles I think. Feel a bit more focussed now - 4 miles hilly tonight I think

Hi red :wave:

I think atm I would be going for speed.... do what I do, but do it well! iykwim....

Maybe distance will come with that *much missed shrug smiley here*

beer_tins

Welcome Lurkio,

You will actually find that the long, slow runs increase your speed over shorter distances. This is why competitive runners always do training runs longer than their race distances (except for the marathon or extremely scary ultra marathons).

You want to gradually build up distance on your long, slow run to about 4 miles, by adding maybe 10% each week. On top of that you have your parkrun, to give you speed training and motivation. Finally, do 1 (or 2 if you have time and don't feel too sore - rest days are important) slow run(s) over your usual distance.

I would forget about speed work for now. It's only worth worrying about when your natural speed stops increasing.

For motivation, it's always good to have a target on the horizon i.e. to run a certain distance or beat a certain time. In my case, it's my first marathon on April 11th (Blackpool) and I can tell you the though of it scares you into training!


Now for my update. Not much to report, except I'm pretty much on track again. My ankle seems to throb very occasionally with the memory more than anything else I think! My last 7 days:

Thu - <1 mile - abandoned (ankle flared up again)
Fri - 14 miles (slow)
Sat - 5k Parkrun (22:48)
Sun - 5 miles (slow)
Mon - 5 miles (slow)
Tue - 9 miles (marathon pace)
Wed - 9 miles (slow)

As for the rest of the week, this is the plan:

Thu - 5 miles (slow)
Fri - 18 miles (slow) jog/walk at the end if necessary.
Sat - Away
Sun - Away

Other than that, I'm running most of the sessions too fast. The "marathon pace" 9m is around 8:10 pace and the slow sessions are around 8:40, apart from the really long ones (they are slower!)! I think the "marathon pace" one is actually OK, but the slow ones should be over 9 min/miles, shouldn't they?

becky_rtw

The should but BT it takes a while to find your level - as the long runs increase you'll most likely be too tired to carry on with all the easy miles at 8:40...

For comparison my easy miles vary between 8:45 and 9:45 but mostly around the 9 mins/mile level so its only 20 seconds you need to slow down by really