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

Simplycynical

Week 1/27 (NDVM)
Mon 26/10 Rest Day
Tues 27/10 3x1 Mile (08:48, 08:50, 08:47) + 2 Miles WU/WD
Wed 28/10 4 Miles Tempo 00:36:14 (09:03/mile)

Afternoon All

I attempted my first Tempo run this morning - mile splits of 09:10, 09:03; 09.00; 08:57. I think I might have pushed a bit hard as I wasn't sure what effort level a Tempo run should be at. In my ignorance I just aimed vaguely at the paces recommended by Becky; no matter, I enjoyed it and I have set myself a benchmark to improve on.

All this talk of stride and arms had me rushing back to look at my Abingdon photos - no prizes for style there then. :rotfl:

Chick - I think the Garmin is great for intervals but I didn't get on too well with the virtual partner this morning and had to change the setting mid run. Have you tried the VP at all?

redsquirrel80

becky_rtw wrote: »

I have funny arms too - but as a 'making myself feel better' thing - Haile Gebrselassie has terrible arms when running - one is always crooked, because he ran to and from school carrying his books, so it shows that yes it might help to think about it a little, dont go trying too hard to change whats natural as thats how its comfortable for you to run...running style should evolve over time anyway

Yeah I've read that before about him Mine used to be very tense, but when I was doing pilates I thought about how it would help with running, and there's a pilates exercise where you reach up with each arm and then pull down as if you're ringing a bell - my running arm motion is like a forward (rather than upwards) mini-version of that now.. if that makes any sense.. it feels comfortable to me anyway :rotfl:

becky_rtw

Simplycynical wrote: »

Week 1/27 (NDVM)
Mon 26/10 Rest Day
Tues 27/10 3x1 Mile (08:48, 08:50, 08:47) + 2 Miles WU/WD
Wed 28/10 4 Miles Tempo 00:36:14 (09:03/mile)

Afternoon All

I attempted my first Tempo run this morning - mile splits of 09:10, 09:03; 09.00; 08:57. I think I might have pushed a bit hard as I wasn't sure what effort level a Tempo run should be at. In my ignorance I just aimed vaguely at the paces recommended by Becky; no matter, I enjoyed it and I have set myself a benchmark to improve on.

All this talk of stride and arms had me rushing back to look at my Abingdon photos - no prizes for style there then. :rotfl:

Chick - I think the Garmin is great for intervals but I didn't get on too well with the virtual partner this morning and had to change the setting mid run. Have you tried the VP at all?

Wow well done!!! :D

If I were you try to knock that back a touch to about 9:20mins/mile for now since your intervals were about 8:50 - just to give you room for it to be a bit easier and to increase the distances later on - if you find it getting too easy then speed up again, but its a bit of a trial and error process at this stage

evab_2

New trainers lovely:D

Just a short run today and starting to feel the effects of 5 days running inc Sunday's jaunt but no rest day until Friday.

Mon 26/10 3.2km warm up, intervals(3:56,3:46,3:47,3:41,3:52,3:44), 2.8km cool down
Tue 27/10 10km inc 10 x 100m strides 1:09:26 (very slow!)
Wed 28/10 3.07 miles 31:13 (10:11/mile)

evab_2

Well done simply, nice running!

beer_tins

Interesting chat about stride length and pace. I always run at the same rhythm and speed up by lengthening my stride, but this isn't something I do consciously, I'd just thinking about upping the pace. Even for a sprint finish, I'll just be lengthening my stride, but not changing the rhythm much.

It's a different story for sprinting (as in the event). There, you want to increase both the rhythm and stride length as quickly as you possibly can. It is also much more of a balancing act, you need to pump your arms to help you keep your balance. In distance running, you don't need to worry about the arms much, or about increasing your rhythm as soon as possible.

chickadee

Simplycynical wrote: »

Wed 28/10 4 Miles Tempo 00:36:14 (09:03/mile)
I attempted my first Tempo run this morning - mile splits of 09:10, 09:03; 09.00; 08:57. I think I might have pushed a bit hard as I wasn't sure what effort level a Tempo run should be at. In my ignorance I just aimed vaguely at the paces recommended by Becky; no matter, I enjoyed it and I have set myself a benchmark to improve on.

All this talk of stride and arms had me rushing back to look at my Abingdon photos - no prizes for style there then. :rotfl:

Chick - I think the Garmin is great for intervals but I didn't get on too well with the virtual partner this morning and had to change the setting mid run. Have you tried the VP at all?

Wow Simply, that's quite a tempo! Not only that but you got faster the whole way round too.

I haven't really used the full functionality of my Garmin yet . I just use it to see how far I ran and to time my runs. Oh, and I have it set to beep at each mile, so I can keep a general tally of my distance as I go along.

I can see I'll have to sit down and spend some time getting to know it properly.

Simplycynical

becky_rtw wrote: »

Wow well done!!! :D

If I were you try to knock that back a touch to about 9:20mins/mile for now since your intervals were about 8:50 - just to give you room for it to be a bit easier and to increase the distances later on - if you find it getting too easy then speed up again, but its a bit of a trial and error process at this stage

Thanks Becky - I was aiming for about 09:15 so was a bit faster than I anticipated. I think it will take a little time to become familiar with the 'feel' of the faster speeds - I'm so used to 10:ish that anything else is a little strange.

Oooh, there's evab - Hello evab :hello: did you enjoy your run in your new trainers?

evab_2

Hiya, yes lovely and a gorgeous sunny afternoon was lovely down the beach

becky_rtw

Simplycynical wrote: »

Thanks Becky - I was aiming for about 09:15 so was a bit faster than I anticipated. I think it will take a little time to become familiar with the 'feel' of the faster speeds - I'm so used to 10:ish that anything else is a little strange.

Oooh, there's evab - Hello evab :hello: did you enjoy your run in your new trainers?

I have this problem too - so dont worry if it sticks at 9 mins/mile thats fine too (just trying not to tire you out too much too early )

Evab - some nice running there - are you fully recovered now then?

Hello BT - of course I meant 'sprinting' for distance runners - i.e. short bursts of faster stuff than usual :cool: