DFW Running Club!!

RichOneday_2

beinerts wrote: »

Rich, can you explain why the build up is like this? A lot of runners do vary the distances a lot in training, but I don't know why. I took the attitude "I'm running 10k, so I'll do training runs of 10k or just over" Is it to do with speed work?

In general, all training is built on alternation, both on a micro and macro basis.

Ok, thats gibberish, what it actually means:

On a daily basis:
1. Alternate between hard and easy.
So maybe 6 miles easy, 4 miles hard, 7miles easy, 4 miles hard

2. Alternate between long and short.
As above.

On a weekly basis:
1. Alternate longest runs
For marathons 8, 12, 10, 15, 12, 18, 15, 20, 17, 20......
The overall series consists of Peak, Drop Back, Peak, Drop Back, Peak...
There are effectively 2 series - if you look at every other week there is a consistently upward trend.

2. Alternate total weekly mileage
In a similar manner to above total weekly mileage would go something like:
30, 40, 35, 50, 40, 55, 45, 60, 50, 65......


This is seen as the most efficient way to tease improvement out of the body.

Whenever the body goes into new territory it gets damaged through muscle tear, tendon strain, energy depletion etc. So, you ease off to give it a chance to repair. The repair process overcompensates as your body tries to second guess what fiendish deeds you may be about to throw at it next.

So it will come back stronger, but it has to be given a breather on a regular basis to repair.


PS Is everyone facing the prospect of soggy runs today or is it just our region. I'm just trying to get my Sorbothane out of my running shoes to transfer to my wellies!

Snaggles

Ouch Sally!

Well done and 'eeek' Squizz!

Richoneday - love your explanation, not that it will probably ever apply to me, but really interesting, thanks. And yep, my little bit of running today ended very soggily. :rotfl:

Hello everyone else :wave:

Idiophreak

(Land_of)_Maz wrote: »

Idiophreak.. what distance are you normally running regularly...? Does upping it to 13 miles seem doable in 5-6 weeks?

regularly I'm doing 6-9 miles I guess, although I've done one 9, one 10 and one 13 miles over the last few weeks - and the 13 wasn't *too* hard, could probably have done a couple more if I *really* needed to.

My main concern is that it's in the morning tbh..I'm really not a morning person.

And today the only running I'm doing will be an hour's 5-a-side, which is indoors, so no wetness for me

RichOneday_2

Idiophreak wrote: »

regularly I'm doing 6-9 miles I guess, although I've done one 9, one 10 and one 13 miles over the last few weeks - and the 13 wasn't *too* hard, could probably have done a couple more if I *really* needed to.

My main concern is that it's in the morning tbh..I'm really not a morning person.

And today the only running I'm doing will be an hour's 5-a-side, which is indoors, so no wetness for me

Idio,

You're like me in not being a particular fan of early morning running, and tbh I can't say I've ever really done much of it.

On the other hand, the vast majority of races are early morning. Instead of getting used to training early I prefer to perform a bit of skulduggery and try and fool the body by going to bed early the night before the race and getting up about 4am.

It then thinks its early afternoon when the race starts - job done.

beer_tins

Thanks for explaining Rich! At the moment I'm just going to keep ticking over with my 5-6k morning runs 3-5 times a week (depending on my football, tennis etc.) until I'm back from honeymoon. However, I will then be looking to do a half marathon (my first!) next year. Guess who will be asked to draw up a training plan for me?! Aim will be sub 2 hours. Starting level of fitness: I'll tell you when I'm back! Time to prepare for it: I'll tell you once I've chosen a race!

becky_rtw

Morning all!

Ran in and back last night at my longer distance of 3.5 miles so thats 7 in total yesterday! Yeah.

This morning though was HARD - my legs were so heavy and it was raining. I finished it in the end, but boy was I slow...I might do the short one this evening as I'm out for a few drinkies tonight.

The plan is though to do a continuous 7 or 8 miles on the weekend (all these half marathons everyone is going for are putting me to shame).

Have a good day everyone!

Becky_rtw

beer_tins

becky_rtw wrote: »

Morning all!

Ran in and back last night at my longer distance of 3.5 miles so thats 7 in total yesterday! Yeah.

This morning though was HARD - my legs were so heavy and it was raining. I finished it in the end, but boy was I slow...I might do the short one this evening as I'm out for a few drinkies tonight.

The plan is though to do a continuous 7 or 8 miles on the weekend (all these half marathons everyone is going for are putting me to shame).

Have a good day everyone!

Becky_rtw

Look at Rich's post, you need to do some short and easy, some short and hard, some long and hard etc. (no smutty comments please Rich, I know what it sounds like!). As for the half marathon, you have to realise I've never run anything like that distance before, so it's all talk on my part at this stage!

(Land_of)_Maz

Re the managing to run in the morning.. i have a serious problem (no sniggering at the back) where by i just cannot actually seem to fit the runs in... no excuses, i'd like to squeeze 3 in a week but how?............

Big g goes out to work at 5am, so i cannot run in the morning while erin is asleep as she is only wee and can't stay home alone... (as if i would actually run in the morning, but i would like the option)

Working full time i only get home at 6pm and do my motherly/wifely duties so struggle to fit one in before it gets dark... like last night, went and met erin from brownies at half seven, thought i would have 45 mins of daylight, and it should only take 30 mins max for me to run the 2 miles home... however brownies overran, and we were running(she was cycling) home in the dark for the last 5-10 minutes... not ideal as no street lights outwith the village street.

on a saturday and sunday i try to spend the time with erin as work full time, so if i do manage a run it is usually about 9am on a sunday before my runchum goes to church.. she lives 6 miles away so i drive to hers...

I suppose sometimes i just need to be selfish and make time for myself but it's hard when family needs come first....

I am a bit selfish anyway as go out and do my swimming once a week, and one good run with runchum... but need to do more without upsetting the family!

not sure what the purpose of this rant was, any comments welcome.

Also...... i cut my toenails last night and have cut them too short.. now they are niggling me, and i know they'll annoy me in tomorrows planned run.... pah!!!

RichOneday_2

Maz - You sound like a candidate for a treadmill, but loads of expense!

As for the toe thing, you silly billy, smother them in vaseline. It's my answer to everything tbh - just smother it in vaseline and it'll be fine :rolleyes:

Idiophreak

Any way you could run at lunch at work, maz?