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

becky_rtw

You've had a great week by the way - looks very impressive so far

(I'm just the same with the pace guides - last nights 10k was a case in point - supposed to be 9:30-10 but had to get under 9:30 for some reason none other than being bloody minded )

RichOneday_2

Week 7/30 (Blackpool)
Mon26/10 10.0 Miles 1:14:57 (7:30/mile) (Pulse 112)
Tues27/10 2.0 Miles WU
Weds28/10 2.0 Miles WU
Thurs29/10 12.0 Miles 1:32:19 (7:41/mile) (Pulse 114)
Fri30/10 10K 50:15 (8:06/mile) (Pulse 96)
Sat31/10 parkrun Leeds 5K 19:19 (6:14/mile) [71.31%]
Sun1/11 9.1 Miles 1:35:02 (10:24/mile)

Week 8/30 (Blackpool)
Mon2/11 10K 45:29 (7:20/mile) (Pulse 98)
Tues3/11 4 x 1Mile (5:48,6:03,5:40,6:08)(Avge 5:55/mile) + 2Miles WU/WD
Weds4/11 10K 48:23 (7:48/mile) (Pulse 96)
Thurs5/11 10.0 Miles 1:16:55 (7:41/mile) (Pulse 102)
Fri6/11 10K 48:20 (7:48/mile) (Pulse 94)

A nice easy 10K this evening (just noticed how similar to Wednesday's it was!). A similar 10K is planned for tomorrow and then should be nicely tee'd up for a crack at the Lancaster 1/2 on Sunday.:D

Simply - You'll start to realise soon that you're stronger than you used to be so you can run faster times now when you're tired on hills than you used to do when fresh on the flat. Good innit?:D

RichOneday_2

becky_rtw wrote: »

tq16 wrote: »

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:

Yep, thats pretty much it - to get any speed endurance benefit you have to do work at, or close to, VO2max.

It takes approx. 2 minutes to get up there so intervals shorter than 2 mins are not really doing anything to push the lactate threshold back.

As a crude example:

If running intervals at 8:00/mile then compare the following:

4 x 1 mile - Time at VO2max 24mins (75.0% of session)

8 x 800m - Time at VO2max 16mins (50.0% of session)

16 x 400m - Time at VO2max 0mins (0.0% of session)

32 x 200m - Time at VO2max 0mins (0.0% of session)

Unfortunately, it is after that first 2 minutes of each interval that things start getting tough, and the reason why the longer intervals are avoided by the majority!;)

bank_of_slate

Run club was excellent tonight, had a 1 mile hill to run up which was hard going but I got a spurt on when I thought about the juicy steak waiting back at home for me.
The chap that was running with me kept walking and I was chivvying him along
...Linda xx

1HANNAH

sorry not had chance to catch up on posts but just want to post up my todays run quickly before going out. Will catch up later x

Week 17 - W4/9 to Reindeer 10k
Mon 26/10 - no run - london with the start of a blister
Thu 29/10 - 2.12m 26:11 2 laps of estate walked last bit - just didn't feel right
Sun 01/11 - 8.19m 1:36:58 (11:50/m) really windy, sand storm, crossed over to run by bay view - might have not started clock straight away?? not sure
MILEAGE - 10.31M

Week 18 - W5/9 To Reindeer Run 10k
Tue 3/11 4m 43:09 (10:47/m) Fartlek session
Thu 5/11 3.18m 40:11 (12:38/m) 3 laps of the estate, ran all way much better then last week but really hard
Sat 7/11 10m -2:00:27 (12:02/m) furthest run todate)
MILEAGE 17.18m (highest total todate- previous was 16.11m)

RichOneday_2

Brilliant stuff, Hannah!:D

Now, if someone had told you 3 months ago that you'd be popping out on Saturday morning to run 10 miles at a pace that you could only previously run 2-3 miles at would you have been a wee bit surprised?

Its great to see the progress building up over the weeks.:D

Alias_Omega

I am still around, just tied up at the minute in work so no real running. Had a go at getting the treadmil as fast as i could, managed to get it up to over 16km/h which is a good 10mph. I was at full strike for 2 mins which felt good as i could feel my chest clear from the cold.

No action in the past 3 days, just coughing up flem and general runny nose.

Not long and ill be waking up in the warm weather land..

RichOneday_2

Week 7/30 (Blackpool)
Mon26/10 10.0 Miles 1:14:57 (7:30/mile) (Pulse 112)
Tues27/10 2.0 Miles WU
Weds28/10 2.0 Miles WU
Thurs29/10 12.0 Miles 1:32:19 (7:41/mile) (Pulse 114)
Fri30/10 10K 50:15 (8:06/mile) (Pulse 96)
Sat31/10 parkrun Leeds 5K 19:19 (6:14/mile) [71.31%]
Sun1/11 9.1 Miles 1:35:02 (10:24/mile)

Week 8/30 (Blackpool)
Mon2/11 10K 45:29 (7:20/mile) (Pulse 98)
Tues3/11 4 x 1Mile (5:48,6:03,5:40,6:08)(Avge 5:55/mile) + 2Miles WU/WD
Weds4/11 10K 48:23 (7:48/mile) (Pulse 96)
Thurs5/11 10.0 Miles 1:16:55 (7:41/mile) (Pulse 102)
Fri6/11 10K 48:20 (7:48/mile) (Pulse 94)
Sat7/11 10K 1:04:42 (10:28/mile) (Pulse 70)

Just been out with Becky in the drizzle to have a little leg stretch before tomorrow. Everything feels fine so looking forward to it. Becky's end pulse was only 88 so that also shows her fitness is progressing nicely.

See you in the morning at Morecambe, Chickadee.

Best of luck in Athens, UK, enjoy running the historic course. Good luck in the 10K too, Bj.:D Its looking like 20c and heavy rain so could be a lot worse I suppose.

Simplycynical

Good luck tomorrow Rich, Becky and Chick - hope the race goes to plan

Best of luck too to bj and Uk - it will be interesting to see how effective a beer and kebab taper is.

bank_of_slate

Good luck to everyone racing tomorrow, weather forecast is freezing tomorrow morning so hopefully the cross country run will be firmer underfoot.
...Linda xx