DFW Running Club!!

cnoelj

pania wrote: »

ello you! good for you with the hill run, offdown to kent this weekend to see the folks so will make the most of some hill training there. what speed work programme do you follow if i may be so bold.

It varies P. I often take one of my shorter runs say 4 or 5 miles and run it as a fartlek. The word fartlek is Swedish for 'speed - play and that is how to run it as a game. I may do 8 or 10 repetitions of running fast between sets of lamp posts and running easy the rest of the time. The next time I do a fartlek I may just run the second and fourth mile at a good 5k race pace. I just play with it.

In the next week or two I will be resuming some more formal speed work. In my local park we have a skating track. after five minutes easy running I run a lap at 5k-mile pace followed by an easy lap. Then I will do two fast laps followed by two easy ones and then three of each. Then I come down to two laps and then finally back down to one with speed and recovery.

Unsurprisingly this is called a pyramid run.

Hope this gives you some ideas. Good luck

southwester_2

Did my recovery run last nigth, was supposed to be 6m, but I was knackered so did the 4.5 in 38 minutes, that'll do considering the long one on Sunday

cnoelj

Yeah you have to listen to your body. I didn't much feel like it today. I probably did about 4.5 m too

thriftymoo

I cant run coz of a bad back but i can cycle so i'll join in.. aiming to lose 30lbs!

In_Search_Of_Me

Evening all...been busy with work & wasnt able to go last night (WRN) as kn knees have been playing up! I think it was too much time on here with laptop streatched out on legs...pain just below knee wobbly boney bit in the inside IYKWIM and it was getting worse as the day went on so thought it best to rest it. Garmin went back today and hoping they'll swap it! May need to go swimming meanwhile as getting FAT again! New pool/leisure complex has opened & its lovely but run privately, in counjunction wth the council They want a £40 joining fee but you can just go and swim/use gym without so see no point in joiing really plus in principle disagree with paying a jining fee as I've already paid in council tax & tax for it to be built! P**** me off that! What more do they want eh! (well £40 actually!!). My shoes are these SW!! I love em & so comfy!;
http://www.distance.co.uk/asics/Asics-Gel-GT-2120.html
If they were turquoise they'd be perfect!!
Feeling frustrated with lack of progress & wonder whether I should enter a race to inspire me? No idea where to start & all this talk of fartlek, running 18 miles etc scares the S**** out of me!! Do think I need a goal though & something to work toward & am very much a work better with a bit of pressure kind of person or I'll just sit on my bum! Any ideas on what I should start with? Also nervous about dong a race as have heard about dodgy tummy etc...if you do a race are there loos all round & are you allowed to stop?? Dull question possibly but its worrying me & I can ask you lot!

In_Search_Of_Me

apologies - dire typos but some amusing!

In_Search_Of_Me

oh yes gong for the 205...
http://www.rei.com/pwr/product-reviews/Outdoor-Fitness/Monitors-and-Electronics/GPS-Fitness-Trainers/Garmin/p/735597-Garmin-Forerunner-205.html
from the 50
http://www.brookstone.com/sl/product/5611-garmin-forerunner-50-fitness-watch-system.html
Just noticed that a review said the one I am hopefully exchanging with is also quiet...cant be as quiet as the one I got...surely!!

southwester_2

HI ISOM

They do say that a race before the marathon is a good idea, although we tried, we aren't doing one. It will give you that get up and go though, as you say it will set you a goal. Your shoes are perfect as long as you aer comfy in them, which you are, I have got those as wellfor mid-week runs, my slipper ones are the Brooks GTS 7, last years range (DFW and all that).

I was talking to someone last night about fartlek, and they reckon that it really is an individual thing, fartleks will help if your looking for a time but not everybody does them.

Regarding the stopping/dodgy tummy, you can stop whenever you like, they wont shoot you if you do. We all need a toilet break now and then. Dodgy tummy, I always get nervous before a race but once I start Im OK, you do need to get used to your drinks before you race though, some drinks can give you a dodgy tummy.

Good luck

southwester_2

Welcome Lysa

cnoelj

Fartleks should not be scary at all and I find them fun. As I pointed out earlier the word itself means speed play and it is an opportunity to play with speed. Just decide that you are going to run certain parts of the route faster. It could be 100 metre repetions in the middle of the run. It could be running the first and last mile faster than usual. There are no set rules. If it helps do it. If not there is no need to. I do like to vary the types of run I do because it breaks the monotony and it does your body good to keep it guessing about what you are going to do next. For people just starting out it is probably best just to continue to gradually build up the mileage and time on your feet.

I really dont want people to get hung up about they should be doing this or that. I found that it was invaluable joining a club as there are people who as they get to know you will set you realistic challanges in your training