DFW Running Club!!

RichOneday_2

Beer Tins,

You do realise we are getting seriously outnumbered here don't you? :rolleyes:

Good innit? :p

RichOneday_2

beinerts wrote: »

Do you mean beforehand Rich? I didn't before my 10k, but had my first pint in my hand about 30 mins after the finish. Beertins lives up to his name.

I was thinking the evening before not literally on the start line! (Although that wouldn't be a first!)

beer_tins

RichOneday wrote: »

Beer Tins,

You do realise we are getting seriously outnumbered here don't you? :rolleyes:

Good innit? :p

Yep. Idio is the only other one I think. We are being outnumbered by poledancing bunny girl nurses who talk about boobies and nipples while doing the splits. It's a tough life.

beer_tins

RichOneday wrote: »

I was thinking the evening before not literally on the start line! (Although that wouldn't be a first!)

Ah yes, evening before is fine before a 10k. It's just loading up on carbs, which is to be recommended

RichOneday_2

beinerts wrote: »

Yep. Idio is the only other one I think. We are being outnumbered by poledancing bunny girl nurses who talk about boobies and nipples while doing the splits. It's a tough life.

There's Yoxford and Chris as well so we'll survive.

I just hope they go gently with us when they're ganging up! :p

beer_tins

RichOneday wrote: »

There's Yoxford and Chris as well so we'll survive.

I just hope they go gently with us when they're ganging up! :p

Liar! :rotfl:

Poodlecrazy

beinerts wrote: »

Ah yes, evening before is fine before a 10k. It's just loading up on carbs, which is to be recommended

Funny you should say that, I got VERY drunk the night before one of my 10Ks (and also fell down the stairs as a result of said drinks) yet ran the 10K in only 2 min slower than PB. Had to stop to be sick as well :eek: Felt better afterwards too, it's all about balance if you ask me!

sallyx

Afternoon All
Blimey come back from work and wehave gained new members, the founder member is back (yay Pania,good to see you here again!) and we have a poledancer resident!

Feeling a bit sorry for myself today...think Ive got the blues after the high of Sunday. Whats more my legs still hurt (more today actually, you were right Rich!) and I really want to go running

All this talk of people running is making me jelous

beer_tins

sallyx wrote: »

and we have a lapdancer resident!

Haha, not quite the same thing as pole dancing! You might want to correct that!

Not that I'm any sort of expert in the subtle differences, you understand...

RichOneday_2

Poodlecrazy wrote: »

Wasn't expecting to be made so welcome so quickly, thanks! :j

.....but I did considerable damage to my knee and now no longer run anything longer than 10K as the injuries seem to mount up after that.

I've sort of got stuck now and don't seem to get any better (and would also like to shift a stone in weight) so need to change something.

Poodle,

Right I've just about got over the pole dancing images and wiped the sweat from my brow.

Best of luck on Sunday - I hope you beat last year's time.

In terms of future 10ks there are one or two things you could try to get you through the plateau.

Firstly, if you haven't already, you really need to get some Sorbothane insoles because it sounds like your knee is taking quite some hammering and it needn't do.The insoles absorb 95% of the shock in a similar way to Kevlar which has made F1 racing a lot safer. Maz has just got some for the first time so pick her brains, I'm an ardent fan over many years!

Secondly, the long runs need to go a little longer, even for a 10k, to generate muscle endurance. You may find that is tough at the moment because of the knee problems. If you get some insoles you will, hopefully, find the limit on distance extends dramatically.

Thirdly, Its good to see the interval sessions in there. 400m reps are fine as part of a package but are the core building block for 1 mile/1500m training. To improve 10k times you should introduce 800m and 1 mile reps and rotate through the 3 distances on a 3 week cycle - wk1 400m reps, wk2 800m reps, wk3 1mile reps, wk4 400m reps...etc.

A 10k is not about out and out speed but more about delivering energy to the muscles readily when required. The longer reps will help achieve this.

But most of your training is spot on, so just suggestions for getting you under that 50 mins which you can definitely do.

Now back to the pole dancing images.........................................