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

Idiophreak

RichOneday wrote: »

Thats a tricky one without knowing exactly what training you've been doing over the last few weeks.

However, a 10.5 miler 2 days before a half signifies a 'train through' race ie you are using it as part of your training rather than as a target in itself. It wont help your effort on Sunday but will probably detrimentally affect the time.

So, if you're looking to get the best performance you can out of Sunday do the 10.5 today or not at all.

Think I'll try today, then...Legs feeling a little lighter as the day goes on, anyway.

Am almost viewing the half as a train through, though - not bothered about the time, just need to get round.

poorbabe

RichOneday wrote: »

Never mind the subtlety, I'm sure Poor would be more than happy for everyone to know she did 4:16:31 and finished 152nd!!

She was also 6th in age group and had a WAVA of 59.94%!

Thats the end of the claims of not being able to run in any temperatures less than 30c though!:p

Hadn't realised you'd already posted Rich :o:o:o I was WHAT in my age group :eek::eek::eek: :eek::faint:

I am very pleased (though shocked) with my time and sincerely hope this will encourage others (usually women) who never feel confident in their abilities :T:T It doesn't mean I'm now transformed into Superwoman mind, just that I'll try not to be so scared in the future.

Had planned to do a club race this Saturday but have had to pull out due to family. On the other hand the pain in my legs reduced enough for me to get on the bike this morning so I was smiling like an idiot most of the way to work . I'll do some (very small amount of) hills with the club tomorrow as I don't want be completely lazy and a gentle run on Sunday. Not sure of the mileage yet. I'll see how I feel on the day.

I'd best do some work now, but I'll backtrack and read through the posts to catch up :hello:

chickadee

poorbabe wrote: »

Hadn't realised you'd already posted Rich :o:o:o I was WHAT in my age group :eek::eek::eek: :eek::faint:

I am very pleased (though shocked) with my time and sincerely hope this will encourage others (usually women) who never feel confident in their abilities :T:T It doesn't mean I'm now transformed into Superwoman mind, just that I'll try not to be so scared in the future.

Had planned to do a club race this Saturday but have had to pull out due to family. On the other hand the pain in my legs reduced enough for me to get on the bike this morning so I was smiling like an idiot most of the way to work . I'll do some (very small amount of) hills with the club tomorrow as I don't want be completely lazy and a gentle run on Sunday. Not sure of the mileage yet. I'll see how I feel on the day.

I'd best do some work now, but I'll backtrack and read through the posts to catch up :hello:

Hi Poor, just wanted to congratulate you on a fantastic performance. You were brilliant. It must have been such a great feeling when you saw the clock (and realised it was right!). Well done!

beer_tins

RichOneday wrote: »

BeerTins,

Just had a look at your training plan (only just seen it as I didnt realise you had my work email address!).

Anyway, the basic structure looks right. Just a couple of points:

1. Considering the nature of the target race the long runs build up too slowly and peak far too close to the actual race. This is more like the long run sequence that you would benefit most from:

0, 0, 0, 0, 4, 4, 10, 10, 12, 10, 14, 10, 16, 14, 18, 12, 20, 14, 22, 18, 22, 16, 22, 18, 14, 10, 26.2

2. The rest day between interval sessions could be hard to maintain. It would be easier to put a recovery run in there to try to get some of the waste products shifted from the first session - otherwise you'll be going into the second session at peak stiffness and probably find it difficult to actually complete.

Its usually easier, and more welcome, to schedule the rest day after the long run.

But apart from that it looks fine - there's plenty quality work in there, it just needs a bit more distance to complete the picture!:D

Thanks! I'll make some changes and build on it.

BTW, the first "long" distances weren't zero, UK and KYCU! That was just the column for my Sundayu runs, which is a bit screwy as I'm going to the states soon, so I'll be doing my long runs on different days, due to flying and various other things that get in the way! It actually started 7,8,8,9,9,4,10,10,4,12,12 etc. Just that the long runs weren't on that day!

I'll be changing the plan to build distance later and a more quicky, though.

RichOneday_2

Week 4/30 (Blackpool)
Mon5/10 Rest Day
Tues6/10 Rest Day
Weds7/10 8.7 Miles 1:16:21 (7:46/mile) [Spain]
Thurs8/10 4 x 1Mile (5:44,5:32,5:27) (Avge 5:34/mile) [Spain]
Fri9/10 10.0 Miles 1:08:38 (6:52/mile) (Pulse 120) [Spain]
Sat10/10 10K 42:04 (6:45/mile) (Pulse 118) [Spain]
Sun11/10 10K 45:02 (7:19/mile) [Battersea]

Week 5/30 (Blackpool)
Mon12/10 10K 41:11 (6:38/mile) (Pulse 114)
Tues13/10 4 x 1Mile (5:26,_,_,_) + 3 Miles WU/WD
Weds14/10 10K 44:15 (7:09/mile) (Pulse 112)

Just a recovery run tonight, although with the aborted interval session last night there wasnt that much to recover from!!

RichOneday_2

poorbabe wrote: »

Hadn't realised you'd already posted Rich :o:o:o I was WHAT in my age group :eek::eek::eek: :eek::faint:

Well you need to keep an eye on how you are doing compared to your peers so that you can feel chuffed with yourself when you deserve it!:D:D:D

mascott514

Hi Rich, Just wanted to get your thoughts on training plans. (for VLM)
I was looking at the Hal Higdon ones. I like the look of the intermediate 1 but I also like the beginners one with the "cross " training day.

I also need to look at setting myself a goal time wise. So far just the one half but I reckon I should be going under 2hrs if I keep training as I am now. Due to work (shifts) my long runs have been spread out a bit all over the place which is why I have good 5km times and have struggled on those longer runs.

Any thoughts, or a better plan.? I do want to try to get as good a time as possible and I'm feeling up for the training (he says lying on the bed!!)

RichOneday_2

mascott514 wrote: »

Hi Rich, Just wanted to get your thoughts on training plans. (for VLM)
I was looking at the Hal Higdon ones. I like the look of the intermediate 1 but I also like the beginners one with the "cross " training day.

I also need to look at setting myself a goal time wise. So far just the one half but I reckon I should be going under 2hrs if I keep training as I am now. Due to work (shifts) my long runs have been spread out a bit all over the place which is why I have good 5km times and have struggled on those longer runs.

Any thoughts, or a better plan.? I do want to try to get as good a time as possible and I'm feeling up for the training (he says lying on the bed!!)

I've just had a look at that - it backs up the impression that Hal Higdon is in the 'Running Made Easy' camp to appeal to as many people as possible. His introduction even welcomes the precipitous fall in standards as something positive.:rolleyes:

Looking at that particular plan it is littered with too many tiddly little runs when the whole purpose is to train for a marathon. I would have nothing below 4 miles as an absolute minimum but preferably 10K and the Thursday midweek run should be in the region of 2/3rds of the distance of the current longest run.

There are just 2x 20mile runs (4-5 x 20-22 miles would be better) and typical training weeks of 30-35 miles (45-50 would be more realistic), both of which look a bit inadequate to get the job done in a reasonable degree of comfort.

To be honest you will get more constructive information using McMillan as a guide:
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

Put your target time into this and see the appropriate training paces. If they look achievable you're in business, if not play about with your target until they do!:D

You have plenty of time and have decent basic speed already so you can afford to build up to a decent workload volume in the time available.


I've got to say that the figures quoted by Higdon for the drop in standards are even more stark than I imagined:
The median male finishing times in the New York Marathon were:
1983 3:41:49
1993 4:14:27
2003 4:28:41

Or when the 1983 median runner was finishing the 2003 median runner still had 5 miles to go! I cant think of any other sport that has showed this sort of 'anti-progress':p

Enemies.Closer

Hi all

I havent been on now for a while but still running all be it only once a week at the moment!!!

I am doing 7 mile once a week as I cant get out in the mornings now as it is too dark (no lights where I live).

I have some reading to do as I have missed a lot!!

poorbabe

Morning E.C

The important thing is that you are running :T

Is it not possible to do something at lunchtimes? Even if it's for, say, 15 mins once or twice a week?

Stick with it though, it helps with chocolate, wine, takeaways, Sunday roasts, Christmas dinner........................... :rotfl::rotfl: