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

chickadee

Sorry to hear your news UK. A very sad time for you and your family I'm sure. My thoughts are with you.

Good luck for Sunday. I hope your toe problem doesn't cause you too much difficulty. Get it well strapped up and have a few painkillers. I'm sure you will be fine!

Enemies.Closer

Sorry to hear the awful news UK!!

bank_of_slate

Run club again tonight for me, a bit of a shorter run - 6.5 miles but there are a few hellish hills in there.
...Linda xx

tq16

becky_rtw wrote: »

Tq - I am bit confused by your interval sessions...probably being thick, but usually the interval is the rest period so are you saying you ran for 1 mile and then took a minute rest or you ran for one min at that paces :o, anyway well done for the fast pace QUOTE]

Sorry Becky still not sure of terms and how to post times etc. I ran for 1 min at those paces, then had too mins rest between- does that make sense? How should I record that? Looking at plan I have 1 run a week along that format.

Not had chance to catch up all posts yet, been a crazy and very hectic week

1Hannah, congrats on sub 11mins, must have felt great :-) such a nice feeling

UK hope toe doen't cause too many problems- good luck

Will try and get chance to catch up with posts over weekend, and hopefully get another run in !!!!

poorbabe

bank_of_slate wrote: »

Hi guys, Did a very comfortable 7.6 miles last night with the running clu, and no getting lost either! :rolleyes:

Kept up with them all the way :T

I have my first cross country 5 miler this Sunday!
...Linda xx

Hi Linda, I did a x-country 5 miler last Saturday. Never done one before but I enjoyed it plus I did it in spikes which was a new experience. Sore calves, but worthwhile.

Hope you enjoy yours :T

Edited to add: UK - sorry to hear about your father. Not too many 'babs and beer though!

becky_rtw

tq16 wrote: »

becky_rtw wrote: »

Tq - I am bit confused by your interval sessions...probably being thick, but usually the interval is the rest period so are you saying you ran for 1 mile and then took a minute rest or you ran for one min at that paces :o, anyway well done for the fast pace QUOTE]

Sorry Becky still not sure of terms and how to post times etc. I ran for 1 min at those paces, then had too mins rest between- does that make sense? How should I record that? Looking at plan I have 1 run a week along that format.

Not had chance to catch up all posts yet, been a crazy and very hectic week

1Hannah, congrats on sub 11mins, must have felt great :-) such a nice feeling

UK hope toe doen't cause too many problems- good luck

Will try and get chance to catch up with posts over weekend, and hopefully get another run in !!!!

Nope I get it now - I was being thick! :o

Just a point - to get benefit from an interval session for long distance training you need to be running for 2 minutes or more (it is 2 isnt it Rich or is it 4) as this is the point at which you reach VO2 max and are therefore extending your threshold.

My advice would be to swtich the times round - run slightly slower than you were for 2 mins and then have a minutes rest, its also a good idea to map how far you are getting in that two mins. You'll notice most of us do fixed distance intervals - therefore when the time decreases we are improving. As you are doing fixed time ones you'll need to note when the distance is increasing as you are running further in the same time span (or faster if you like ).

You do not need to be running eyeballs out for intervals - you need to be working at about 80% of maximum effort for short intervals and about 70% for longer ones - you should always feel that you can complete the next one, but be out of breath at the end of each if that makes sense??

If you're sprint training then ignore me :cool:

Simplycynical

Week 1/27 (NDVM)
Mon 26/10 Rest Day
Tues 27/10 3x1 Mile (08:48, 08:50, 08:47) (Ave 08:48/mile) + 1 Mile 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)
Fri 30/10 Rest Day
Sat 31/10 5k Nite Run 00:28:14 (09:19/mile) + 1 Mile WU
Sun 1/11 10k 01:03:28 (10:12/mile)

Week 2/27 (NDVM)
Mon 2/11 Rest Day
Tues 3/11 3x1 Mile (08:29, 08:46, 08:47) (Ave 08:41/mile) + 1 Mile WU/WD
Wed 4/11 4 Miles Tempo 00:36:34 (09:07/mile)
Thurs 5/11 4 Miles 00:43:35 (10:52/mile)
Fri 6/11 6 Miles Hilly 00:59:08 (09:50/mile)

Evening all

This morning's run was my first hilly one since Abingdon and I found it more than a little challenging:-

Mile 3 and I was thinking about ringing my OH to come and pick me up.
Mile 4 I decided that Coach Becky's "pace around 09:40/mile" was never going to happen so I relaxed on the basis that whatever pace I ran would just be a benchmark for improvement.
Mile 5 I decided that I could no longer deny that I had a cold, that spending half the night coughing had tired me out, I had probably not rested enough after Abingdon and that I needed to take a few days off to rest.
Mile 6 was downhill and I started to feel better about things.

I got home, downloaded my data and to my absolute surprise I had just run 6 hilly miles at 09:50 pace :j So forget all the moaning and the 'I haven't rested enough after Abingdon' - I just don't like hills :rotfl::rotfl:

How's everyone else doing today??

becky_rtw

I dont like them much either until afterwards

Well done on the run and remember they are approx. pace guides - if you are tired you can always ease up off the pace and enjoy

Simplycynical

Thanks Becky - I know they're guides but I can't help feeling I've got to aim for them. It's my competitive nature

I just wish I could shake this cold off - it's not a 'proper' cold but is just enough to make me feel under par. I'll be fine after a rest day tomorrow

Hmm .... must go off and see who's racing this weekend if I remember rightly it's quite a busy one...........

evab_2

Well done simply! I however do like hills - when I get to the top :rotfl:I have a lovely view of the sea so I look forward to getting up the top and enjoying the scenery