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

evab_2

He he, sounds like it will be a laugh! I must see if there's going to be a Santa Run round here - that would be interesting, I could run round with a fat belly and my dh boots (pretty much like him really, bless him having to run with boots and a heavy bergen!)

mrsplinter

Evening all.

Just signed up to next race, South London 10K on 15th Nov.

tq16

Hi all, been a crazy half-term week so far but lots of fun :-) Have done 3 short runs since marathon- ran without watch as just wanted to focus on getting back to normal after marathon without worrying about time/distance, first run was great, legs felt good, 2nd and 3rd not so good with knee feeling stiff. Been to pilates and step this eve and knee feels ok so hoping won't have any more probs with it. Training plan for 10km starts on tuesday, hoping to get a few more gentle runs in before then though.

becky_rtw

Morning all!

Did a 'recovery' run last night - thought it felt faster than the time suggested and it seems I mapped it incorrectly (i.e. I thought I'd mapped an extra 0.6 miles on the out and back so I ran it but I obviously didnt include those bits in my map)...anyway it seems I ran 8.9 miles so now my week looks like:
Mon: 7:55, 7:51 and 7:58 + 1m wu and wd Avg 7:55 mins/mile
Tues: 4.2 miles in 36:34 8:42 mins/mile
Weds: 8.9 miles in 1:26:38 9:44 mins/mile

Thats way too fast for a recovery run - I wondered why I was stiff this morning :rolleyes::p, so am going to count that as my 'easy' and do a 'recovery' 10k tonight - hopefully around 10:30 mins/mile!!

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)
Thurs 29/10 4 Miles 00:44:31 (11:06/mile)

It was a recovery run for me this morning too!! They're not easy are they Becky??

I could feel the last two sessions in my legs but still struggled to keep it slow and I found that I had too much time to think about aches and niggles. My knee hurt, there was a pain in my shin, my big toe was sore - moan, moan, moan. :rotfl:

But recovery runs are good right? They're necessary and serve a purpose don't they? It's ok I don't really need the answer to those questions I'm just trying to convince myself.

Have a Happy Running Day everyone

becky_rtw

Nope thats exactly what happened to me!

Yes they help clear out the system from all the waste products that are produced when running at high speeds - sort of a running rest day...if you rest you get stiff so a recovery stops that as well! But I find I get all sorts of weird niggles when I do them too! They are gone the next day though

Simplycynical

I'm glad you said they're gone the next day because I've got Horrible Hills tomorrow :eek:

So Coach Becky, I'm running the 5k Halloween run on Saturday and was just going to do it in addition to my training schedule. I don't intend to 'race' it (unless I can't help myself) and I've only got 6 miles scheduled for Sunday's LSR.

Do you think this is sensible or should I drop a session somewhere?

And...... where's Rich? Wasn't he going to run intervals last night? Hope he hasn't got lost :eek:

becky_rtw

Nah hes okay - spoken to him via text this morning...didnt mention intervals though

You could drop the hills tomorrow if you wanted to be fresh for for the race...by the time you've warmed up and the run it that will be 10k anyway probably!!!

redsquirrel80

Got home a bit late so decided to just do a couple of miles - happy though as they were quick (well, for me), just under 10 min miles. Found it was good paying some attention to my arm movements - made me concentrate even more on keeping them relaxed, they definitely cross my body a bit but it seems to suit me and help keep my shoulders and chest open.

Was talking about training plans the other day - found this one - http://www.sport-fitness-advisor.com/marathon-training-schedule.html - now, I wouldn't like to attempt a marathon on this but thinking it might suit for the 16 and 13.1 milers? If I take this week as week 1 then the Kilomathon falls at the end of week 21 and the Half on week 26. So probably not do the 20 miler on week 22 but otherwise I think it looks OK-ish?

RichOneday_2

Hehe Even I couldnt get lost on an interval session, Garmin or no Garmin!:p

But, as on Tuesday, I did the warm up and then decided to abort. The legs are coming back really strong but there wasnt quite enough flexibility around the hips yet to push it below 6 minute/mile in an interval session.

Its more important to know when injury risk is high and to back off rather than plough on regardless...

So a 12 miler tonight, which should feel really good so looking forward to that...:D

And, yes, recovery runs can often be the hardest sessions due to the extra effort needed just to get oxygen to the muscles. Simply, if you're not racing it on Saturday you dont really need to miss any sessions, an easy 10K wont make a lot of difference in the grand scheme of things, but equally if you do want to drop the odd session feel free.....