DFW Running Club!!

sallyx

(Land_of)_Maz wrote: »

No running tonight after all... weather too bad and it's domestic blitz here so am sorting it all out... (thanks for the acknowledgement beer tins! did you hear that getting married is the second most stressful thing you can do after moving house, so hats off to you too!)

i am however utilising my mother tomorrow morning, she is coming over to mine at 0715 to let me go for a swim before work... as i am keen to get 2 swims in a week..... she offerred, so i bit her hand off!!

Never mind Maz, its has been a gorgeous day/evening here will send the good weather your way! Enjoy your swim in the morning, it all helps build up your overall fitness and thats the main thing

RichOneday_2

becky_rtw wrote: »

Well I've drawn up a bit a rough training plan based on building up to that distance...37 weeks worth wow!

Becky, sounds like you've been working hard on this. Where does the 37 weeks plan get you to?

donner_kebab

RichOneday wrote: »

Hi Donner,

That was a comprehensive 'stiffness report' . I'm feeling achey myself now.

First of all, 2-16 is a good time so you're not doing too much wrong, but if you want to give me an idea of the training in the last 10 weeks I'll see if I can suggest any ways of getting the race time down for next time. What time would you like to do?

Well I was doing the same ol' stuff really week in week out without any variation eg hills sprints or intervals as was just running a 4 miler on Tuesday, 5 miler on Thursday and a long run on Sunday started at about 6 miles and then got one mile longer each week before tapering off to a 6 miler on the Sunday before the run and two 3 milers on the Tuesday and Thursday before the race. Thinking that intervals and sprints may help me get quicker? I soooo would love to break 2 hours 15! Am hoping for another sub 1hr for the 10k as last year got a 59 min time and danced over the finish line! :rotfl: God will never forget how amazing that felt!

donner_kebab

sallyx wrote: »

Hey Donna I know exactly how you feel...the toilet is a killer (sue/maz I nearly considered buying a shee wee)

You must find your garmin Donna, think it will be very beneficial. Now tell me did your Nike + give you an accurate distance?? I haven't calibrated mine yet but even so it gave me a distance of over 15 miles for my half??
Also do you get the Bristol Gazette( think its gazette, daily one that has the marathon pics in)?

My photos are online tomorrow too so we can both be sweaty bettys together! :T

Ha ha! I borught one of those when I went to Glasto last year...but the shee pee urinals were always closed do never got to use it...would be too scared really anyway!

Well Nike + too ages to sort out as I was being a bit of a muppet, but yep told me just as I was crossing the finish line, that I had run a half marathon so did well! I am gonna plug it in later to see what it shows me through Itunes! I had to calibrate it on the Saturday evening...

Ooooh that must be Evening Post paper? Would you like me to try and pick you one up and send it to you? They do several papers throughout the day so could try after work and check the shop for you if you want? Deffo in tomorrow is it?

Man I bet I look hanging in my pics!!! :rolleyes: Always the way!

sallyx

donner_kebab wrote: »

Ha ha! I borught one of those when I went to Glasto last year...but the shee pee urinals were always closed do never got to use it...would be too scared really anyway!

Well Nike + too ages to sort out as I was being a bit of a muppet, but yep told me just as I was crossing the finish line, that I had run a half marathon so did well! I am gonna plug it in later to see what it shows me through Itunes! I had to calibrate it on the Saturday evening...

Ooooh that must be Evening Post paper? Would you like me to try and pick you one up and send it to you? They do several papers throughout the day so could try after work and check the shop for you if you want? Deffo in tomorrow is it?

Man I bet I look hanging in my pics!!! :rolleyes: Always the way!

Do you have the Nike trainers? If not how have you got yours attached to your shoe? Glad that it was accurate which means I probably need to calibrate it!

Yeah it is the Evening Post, was today though. Just wondered if it was something that you might get anyway so don't worry. If someone you knows happens to discard one then wouldn't mind a copy.

Will look forward to seeing your pics

donner_kebab

sallyx wrote: »

Do you have the Nike trainers? If not how have you got yours attached to your shoe? Glad that it was accurate which means I probably need to calibrate it!

Yeah it is the Evening Post, was today though. Just wondered if it was something that you might get anyway so don't worry. If someone you knows happens to discard one then wouldn't mind a copy.

Will look forward to seeing your pics

I have got the little sensor thing that goes on my shoe! The first time I calibrated it, I had a funny 5 minutes and for some reason thought that 400 metres was 0.4 of a mile so did it all wrong and I found that when I ran a route of 11 miles + it said I had only run about 7...I was not a happy bunny! Glad I got it sorted now! That will have to do until I locate the dam Garmin! Cannot believe I have lost it!

Dam that is in the paper quick...if I would have known I would have picked you one up, but I have had a couple of glasses of wine so can't drive! Was meant to have the wine last night but didn't happen so having it tonight instead! I am usually hardcore and steer clear of alchohol but think I deserve one due to the immense pain I am in today!

RichOneday_2

donner_kebab wrote: »

Well I was doing the same ol' stuff really week in week out without any variation eg hills sprints or intervals as was just running a 4 miler on Tuesday, 5 miler on Thursday and a long run on Sunday started at about 6 miles and then got one mile longer each week before tapering off to a 6 miler on the Sunday before the run and two 3 milers on the Tuesday and Thursday before the race. Thinking that intervals and sprints may help me get quicker? I soooo would love to break 2 hours 15! Am hoping for another sub 1hr for the 10k as last year got a 59 min time and danced over the finish line! :rotfl: God will never forget how amazing that felt!

Ok, well 2-15 is no problem for you. On what you've said a time of 2-00 to 2-05 should be perfectly within reach, even sub 2hours.

There are 3 main elements to concentrate on (2 of which you have mentioned):
1. Long run - I don't think you mentioned the longest run you managed in training, although I'm getting the impression it was 10-11 miles for some reason (maybe you did mention somewhere!).
This needs to go beyond race distance, peaking at 15 miles 3 weeks before race day. This might sound a long way, but it is a key element. Sacrifice 2 or 3 days training beforehand to rest up for the long runs if necessary.

2. Hill Reps - Hill reps improve leg speed. For half marathons sprint hill reps are next to useless though except if you need a sprint finish at the very end. The ideal hill session would consist of a 1-mile long hill at a gentle incline. You would look to do 3 reps of 9 minutes each with a very gentle jog back to the bottom to start the next. This gives you a 6 miles session with 50% at a quality worth sub 8min/mile on the flat. Don't worry if you can't do 9 minutes - do the session once a week and the speed will come.

3. Intervals - Again, its all about choosing the right intervals. For your purposes a 4x 1mile flat interval session would be ideal. Just do the session and the speed will come. You will probably find somewhere between 8 - 8:30 per mile is achievable. The rest between intervals is crucial. A lot of training plans will say equal time rest, so run for 8 mins/rest for 8mins. This is dangerous and will very likely lead to serious injury. 8 mins is far too long and allows muscles to tighten up and therefore tear when you go into the next rep. The correct way is 1 minute between reps just to let the pulse rate drop but keeping muscles supple and warm. It is better to take it relatively easy at the start of the next rep than rest longer.

Your overall plan should also include the principles of alternation (I did a bit of a summary in post 2762) which gives maximum performance improvement.

My goodness, that sounds like waffle, hope it makes some sense!

donner_kebab

RichOneday wrote: »

Ok, well 2-15 is no problem for you. On what you've said a time of 2-00 to 2-05 should be perfectly within reach, even sub 2hours.

There are 3 main elements to concentrate on (2 of which you have mentioned):
1. Long run - I don't think you mentioned the longest run you managed in training, although I'm getting the impression it was 10-11 miles for some reason (maybe you did mention somewhere!).
This needs to go beyond race distance, peaking at 15 miles 3 weeks before race day. This might sound a long way, but it is a key element. Sacrifice 2 or 3 days training beforehand to rest up for the long runs if necessary.

2. Hill Reps - Hill reps improve leg speed. For half marathons sprint hill reps are next to useless though except if you need a sprint finish at the very end. The ideal hill session would consist of a 1-mile long hill at a gentle incline. You would look to do 3 reps of 9 minutes each with a very gentle jog back to the bottom to start the next. This gives you a 6 miles session with 50% at a quality worth sub 8min/mile on the flat. Don't worry if you can't do 9 minutes - do the session once a week and the speed will come.

3. Intervals - Again, its all about choosing the right intervals. For your purposes a 4x 1mile flat interval session would be ideal. Just do the session and the speed will come. You will probably find somewhere between 8 - 8:30 per mile is achievable. The rest between intervals is crucial. A lot of training plans will say equal time rest, so run for 8 mins/rest for 8mins. This is dangerous and will very likely lead to serious injury. 8 mins is far too long and allows muscles to tighten up and therefore tear when you go into the next rep. The correct way is 1 minute between reps just to let the pulse rate drop but keeping muscles supple and warm. It is better to take it relatively easy at the start of the next rep than rest longer.

Your overall plan should also include the principles of alternation (I did a bit of a summary in post 2762) which gives maximum performance improvement.

My goodness, that sounds like waffle, hope it makes some sense!

HUUUUUUUGGGGGGGEEEEEE thanks for that! :T :A :T :A :T :A

That is fantastic! Am gonna try and get out for a bit tomorrow evening if I can, but dunno how my legs will hold up! Just kinda hoped for a couple of easy miles to get them warmed up and running about again. Do you think I will do any damage if they are still very sore? Was kinda hoping the running would make the pain ease up for a bit? I dunno!

sallyx

I am aiming to go out Wednesday. I think I will hurt too much tomorrow Donna. So you have got the Nike Shoes that you put the sensor in? Don't worry about the paper, thanks anyway.
Rich going to get you to write me out a training plan I think...Oh god of coaching

RichOneday_2

donner_kebab wrote: »

HUUUUUUUGGGGGGGEEEEEE thanks for that! :T :A :T :A :T :A

That is fantastic! Am gonna try and get out for a bit tomorrow evening if I can, but dunno how my legs will hold up! Just kinda hoped for a couple of easy miles to get them warmed up and running about again. Do you think I will do any damage if they are still very sore? Was kinda hoping the running would make the pain ease up for a bit? I dunno!

From the severity of stiffness you indicated I would just walk to promote blood flow but without adding to the damage. You are not losing fitness, your body has earned a recovery period and is telling you it needs one!

Mentally, think about starting again next week with just walking and maybe gentle jogging this week. Then work out a plan that has 3 key elements per week (as in previous post), filling the rest of the week with gentle running. If things are getting tough maintain the key elements and sacrifice the 'fill-in' runs.

You will progress in leaps and bounds by making sure your body gets the key sessions and then gets the rest it needs to repair.