martins money saving marathon running mavericks!! dfw runclub part 5 :)

tirlittan

No running today,went to set base for my http://www.winterswim.co.uk/ . God, I'm so slow. I can't do front crawl properly so did breast stroke,10minutes for 400metres...:o Hopefully I'll get better.

My running might take a 'back seat' as I need to learn front crawl and I want to start cycling as well. I'm looking to enter Westonbirt tri in end of May. So 2 runs,2 swims and 2 bikes a week. Starting slowly and building up but I might have to concentrate on the swim bit a bit more...

GreenSaints

Hi all,

Some more advice please.

I've signed up again for a 10k next April (same as the one I did this year) in a bid to get my time to an hour (therefore beating my last time by 19 minutes! :eek:

I'm recovering from a cold, so hope to get back to running (and more importantly, eating healthier!) middle of the week.

Any training plans or tips on how I can build my speed up? I'm also running with a team from work, with one person I don't like and is a holier than though runner, so want to shut him up too!

Thank you

LittleMissHappy_2

:wave: Hi GreenSaints I'm building back up to 10k and the only advice I can give (and what I am doing) is keep plugging at it adding a little bit on every time you run......fedupandskint has done really well using podcasts which I keep meaning to follow and still haven't She told me which ones they were in a previous post, I'll see if I can find it after i post this

Well, can I hear a whoop whoop please?!?!?! I have only gone and run 3 miles today :dance::dance::dance: Did 2.5 miles yesterday, I don't think I will be running tomorrow as the school my littlies go to is on strike so will be doing xmassey things with them

Keep running all x

LittleMissHappy_2

fedupandskint wrote: »

I am following a plan and its worked a treat!

I started with the Couch to 5K plan (itunes free podcast) to start running from scratch to 5K in 8 weeks - a great plan with great results from zero to 3miles in 2mths

I then moved onto the Podrunner Interval plan (itunes free podcast) to build up from 5K - 8K - 10K. Overall worked really well even though I had to take a couple of breaks for one thing or another. I used it from June onwards to build up from 8K to 10K again.

Now I've moved onto the speed and strength part of the podcasts -Ziggurat - to increase my slow pace to something better and run better and stronger.

Just back from the first run which was quite hard going to keep at the pace and I'm surprisingly tired! 45 mins today and next time will be 57 mins. Was very warm out there too and felt like the height of summer!

This is what I was talking about GreenSaints

findingmyownway

Well well, after all these years I never knew there was a DFW running club!!!

I am a runner Last outing was 6 miles on Sunday. Am training for london marathon next April yay.

I have also done a few sprint triathlons if anyone wants advice on that, I see some are considering it :beer:

findingmyownway

tirlittan wrote: »

My running might take a 'back seat' as I need to learn front crawl and I want to start cycling as well. I'm looking to enter Westonbirt tri in end of May. So 2 runs,2 swims and 2 bikes a week. Starting slowly and building up but I might have to concentrate on the swim bit a bit more...

Learning front crawl would definitely help, but isn't essential for a sprint triathlon. 400m in 10 mins is perfectly acceptable. As for most other beginners, your time would be better spent on getting as good at cycling as you can as that is the biggest part of the event.

Think of it this way, based on a 10 min swim (400m), 50 min bike (20k) and 25 min run (5k) then knocking 10% off your times makes a 1min, 5min or 2.5 min difference respectively to your overall time.

findingmyownway

GreenSaints wrote: »

Hi all,

Some more advice please.

I've signed up again for a 10k next April (same as the one I did this year) in a bid to get my time to an hour (therefore beating my last time by 19 minutes! :eek:

I'm recovering from a cold, so hope to get back to running (and more importantly, eating healthier!) middle of the week.

Any training plans or tips on how I can build my speed up? I'm also running with a team from work, with one person I don't like and is a holier than though runner, so want to shut him up too!

Thank you

Sounds like you need some speed work! On the runners world website there are some articles on classic speed sessions which might be an interesting read for you. As a beginner session though, I would suggest something like this:

warm up - 10 min jog
1 min faster run, 2 min jog (repeat 4-5 times)
cool down for 10 mins jog

Once you're comfortable with that then you can increase the time you run faster for. If you have a gadget which tells you speed then you can measure progress. If not, running along the same street and taking account of the 'landmarks' you pass can have a similar effect.

To take a 10k time from 79 mins to 60mins is perfectly doable in the timeframe. The biggest thing is building up slowly to being able to run the whole distance without walking or struggling too much, then you can work on the speed.

tirlittan

findingmyownway wrote: »

Learning front crawl would definitely help, but isn't essential for a sprint triathlon. 400m in 10 mins is perfectly acceptable. As for most other beginners, your time would be better spent on getting as good at cycling as you can as that is the biggest part of the event.

Think of it this way, based on a 10 min swim (400m), 50 min bike (20k) and 25 min run (5k) then knocking 10% off your times makes a 1min, 5min or 2.5 min difference respectively to your overall time.

Hi findingmyownway!

Welcome and nice to see you here! Some good advice as well thanks.
I am definitely doing a sprint tri next year,the question is, which one? Looking at Westonbirt tri atm (advertised as 400/25/5)

The next 3 months I'm concentrating on getting back to last years fitness levels. I've had lots (and lots and lots) of colds this year and have lost a lot of fitness and stamina. So need to get fit in all disciplines (sp?).

Plan is to learn to swim freestyle but as you say, I can always fall back on breast stroke if that doesn't happen. More biking definitely needed. I used to cycle to work but not anymore,might do bit more of that as that would be 10miles a day in total and then longer ride at the weekend. My 5k PB is 26:22, always wanted to get under 25min but that's someway off still.

What's your target for London?

tirlittan

GreenSaints wrote: »

Hi all,

Some more advice please.

I've signed up again for a 10k next April (same as the one I did this year) in a bid to get my time to an hour (therefore beating my last time by 19 minutes! :eek:

I'm recovering from a cold, so hope to get back to running (and more importantly, eating healthier!) middle of the week.

Any training plans or tips on how I can build my speed up? I'm also running with a team from work, with one person I don't like and is a holier than though runner, so want to shut him up too!

Thank you

findingmyownway wrote: »

Sounds like you need some speed work! On the runners world website there are some articles on classic speed sessions which might be an interesting read for you. As a beginner session though, I would suggest something like this:

warm up - 10 min jog
1 min faster run, 2 min jog (repeat 4-5 times)
cool down for 10 mins jog

Once you're comfortable with that then you can increase the time you run faster for. If you have a gadget which tells you speed then you can measure progress. If not, running along the same street and taking account of the 'landmarks' you pass can have a similar effect.

To take a 10k time from 79 mins to 60mins is perfectly doable in the timeframe. The biggest thing is building up slowly to being able to run the whole distance without walking or struggling too much, then you can work on the speed.

Hi GreenSaints!

Definitely agree with the above but take it easy, you don't want to get injured again. Lots of easy miles will make you faster as well as your system gets used to the load.

findingmyownway

tirlittan wrote: »

Hi findingmyownway!

Welcome and nice to see you here! Some good advice as well thanks.
I am definitely doing a sprint tri next year,the question is, which one? Looking at Westonbirt tri atm (advertised as 400/25/5)

The next 3 months I'm concentrating on getting back to last years fitness levels. I've had lots (and lots and lots) of colds this year and have lost a lot of fitness and stamina. So need to get fit in all disciplines (sp?).

Plan is to learn to swim freestyle but as you say, I can always fall back on breast stroke if that doesn't happen. More biking definitely needed. I used to cycle to work but not anymore,might do bit more of that as that would be 10miles a day in total and then longer ride at the weekend. My 5k PB is 26:22, always wanted to get under 25min but that's someway off still.

What's your target for London?

Its my first marathon and so I am just aiming to get round and enjoy the experience really. I'm running with a friend and raising money for a charity close to my heart so it should be a good day!

Your 5K PB looks very respectable. Have you heard of 'parkrun'? They are free 5K races at 9am every saturday morning in parks all over the country. Great atmosphere and a good way to increase your speed over that distance.