DFW Running Club!!

RichOneday_2

Hopefully, this will help show how the training effect works for runs of 4+ miles and convince certain people (;)) that rest is one of the best things you can do if you want to improve quicker.

The training cycle should be on a 3 day cycle until you train 50+ miles pw when it can come down to 2 days. The cycle should be Hard, Easy, Easy, Hard, Easy, Easy, Hard with the Hard only meaning relatively hard ie about 130-140 pulse rate. To get maximum benefit the easy days should be as easy as possible or nothing.

I'm coming back to this because of my last 4 days which have gone like this:

Tues 10k 1:15:15 (End Pulse 130) (First continuous 10k run in over 2 years)
Weds Brisk Walk (a little stiffness)
Thurs Brisk Walk (slightly more stiffness)
Fri 10k 1:06:36 (End Pulse 130)

With both 10ks being at pulse 130 this shows they were both roughly equal effort and very steady and so the improvement in time is purely down to the 'training effect'.

Points to note:
1. No running between the 2 runs, just walking to promote blood flow.
2. Running harder on Tuesday would not have brought more improvement (more soreness, but not more improvement). The training range is pulse 120-140.
3. The full 'training effect cycle' is 4-5 days so this is not the full picture. 3 days is more accurately the 'soreness/stiffness cycle'.
4. As I am still 2.5-3 stones overweight the 'training effect' is more pronounced the less fit you are.

This same effect was felt by Donna yesterday after an enforced easy 3 days with the muscles coming back feeling very strong after a 3 day rest.

The overall message is that, except for very top athletes, progress can be a lot quicker by letting improvement happen rather than trying to force it to happen. Your body is very good at this sort of stuff!

RichOneday_2

(Land_of)_Maz wrote: »

Re the club thing... i'd be keen for the website to be a closed shop really and access to it one of the priviliges of membership.... there is plenty free advice out there open to everyone afterall....

Even if the homepage was open to everyone to explain what we do and why etc... but everything else was greyed out and members only access? is that do-able?

Plus if we limit it to members only then we can cover any liability within the terms of membership and we won't need public liability disclaimers etc....

Look what happens when you get great minds on the job!

That description is just oozing with common sense Maz - take a bow.

You're right, all that it needs is for a homepage to be public and the afilliate links and everything else can be password accessed.

Good work. :j

beer_tins

RichOneday wrote: »

Hopefully, this will help show how the training effect works for runs of 4+ miles and convince certain people (;)) that rest is one of the best things you can do if you want to improve quicker.

The training cycle should be on a 3 day cycle until you train 50+ miles pw when it can come down to 2 days. The cycle should be Hard, Easy, Easy, Hard, Easy, Easy, Hard with the Hard only meaning relatively hard ie about 130-140 pulse rate. To get maximum benefit the easy days should be as easy as possible or nothing.

I'm coming back to this because of my last 4 days which have gone like this:

Tues 10k 1:15:15 (End Pulse 130) (First continuous 10k run in over 2 years)
Weds Brisk Walk (a little stiffness)
Thurs Brisk Walk (slightly more stiffness)
Fri 10k 1:06:36 (End Pulse 130)

With both 10ks being at pulse 130 this shows they were both roughly equal effort and very steady and so the improvement in time is purely down to the 'training effect'.

Points to note:
1. No running between the 2 runs, just walking to promote blood flow.
2. Running harder on Tuesday would not have brought more improvement (more soreness, but not more improvement). The training range is pulse 120-140.
3. The full 'training effect cycle' is 4-5 days so this is not the full picture. 3 days is more accurately the 'soreness/stiffness cycle'.
4. As I am still 2.5-3 stones overweight the 'training effect' is more pronounced the less fit you are.

This same effect was felt by Donna yesterday after an enforced easy 3 days with the muscles coming back feeling very strong after a 3 day rest.

The overall message is that, except for very top athletes, progress can be a lot quicker by letting improvement happen rather than trying to force it to happen. Your body is very good at this sort of stuff!

Great info as usual, Rich. So what is someone who wants a "weekly" plan to do? For example, I play football on Wednesday, plus maybe Badminton (not overly strenuous) with the OH on another night. So I would guess I need to fit 2 runs in on top of my football e.g.:

Mon: Run
Tue: rest/easy
Wed: football
Thur: rest/easy
Friday: Run

Trouble is, I do my running in the morning, except for my weekend runs, and it's these weekend runs where I have the time to really push the distance out a bit.

Take your time with your response, as I'm off to have my face drilled some more now and won't check back in till this weekend some time.

Have a good one all!

pjc33

beinerts wrote: »

It's certainly do-able. A login/registration box on the front page is all that's required, which would unlock the rest of the site.

Yes, a single one off "by checking this box I agree to blah blah blah" message on initial sign up would cover it.


P.S. Perhaps we should have certain parts like info about the club (and affiliate links!) viewable by all, while keeping photo galleries, blogs etc. hidden to all but members.

Hello there!

More than happy for you to crack on with the website, completely up to you. If not, happy to do it as a joint 'project'. Without incurring costs/too much time/hacking off my digital contacts it would be great to set the website up quite simply, as people have suggested. No reason why it cant grow with us if the need arises!

If you want to message me, I have MSN messenger access most of the time, so could chat about the techy details to save cluttering up the board?

Idiophreak

beinerts wrote: »

Great info as usual, Rich. So what is someone who wants a "weekly" plan to do? For example, I play football on Wednesday, plus maybe Badminton (not overly strenuous) with the OH on another night. So I would guess I need to fit 2 runs in on top of my football e.g.:

Mon: Run
Tue: rest/easy
Wed: football
Thur: rest/easy
Friday: Run

This raises another interesting question...say you wanna do 4 sessions (X) per week, and 3 rest days (R) is it better to do XXXXRRR or XRXRXR, XRRXXRX etc?

Is it better to have a longer break infrequently or frequent short breaks?

cnoelj

Idiophreak wrote: »

This raises another interesting question...say you wanna do 4 sessions (X) per week, and 3 rest days (R) is it better to do XXXXRRR or XRXRXR, XRRXXRX etc?

Is it better to have a longer break infrequently or frequent short breaks?

Rest is as important as training

Frequent rest days are important. I certainly would not run more than two or three days on the bounce. On top of that I always think it is good to have a slightly longer break every several weeks

RichOneday_2

Idiophreak wrote: »

This raises another interesting question...say you wanna do 4 sessions (X) per week, and 3 rest days (R) is it better to do XXXXRRR or XRXRXR, XRRXXRX etc?

Is it better to have a longer break infrequently or frequent short breaks?

The important thing is to understand the process and then apply it to your own situation which I find is far more useful than someone handing you a 'training program' which you try to slavishly follow.

For instance, I was quite prepared to do the second 10k yesterday if the signals had been correct (I'm used to 2 day cycles after all) but they weren't so 3 days was optimal. Now, if for some reason I was not able to run today it would have become a 4 day rest rather than trying to force a 2 day rest by running yesterday.

More rest is better than less.

But to answer your specific question frequent short breaks are what you're aiming for.

(Land_of)_Maz

RichOneday wrote: »

Look what happens when you get great minds on the job!

That description is just oozing with common sense Maz - take a bow.

You're right, all that it needs is for a homepage to be public and the afilliate links and everything else can be password accessed.

Good work. :j

< Maz takes her bow >

in fact, sod that, would anyone like to see my underwater handstand instead!?!?

RichOneday_2

(Land_of)_Maz wrote: »

< Maz takes her bow >

in fact, sod that, would anyone like to see my underwater handstand instead!?!?

Thanks very much! I just had one of those hurtful chuckle moments again!! :rolleyes:

I'll get you back some day!

(Land_of)_Maz

RichOneday wrote: »

Thanks very much! I just had one of those hurtful chuckle moments again!! :rolleyes:

I'll get you back some day!

:rotfl: :rotfl: