DFW Running Club!!

RichOneday_2

Poodlecrazy wrote: »

ROD - any tips on training for this week with a 5KM 'fast as my little legs will carry me' on Sunday. Bear in mind that I have a boozy night out (birthday party) planned on Saturday night eeekkk....

This is an easy one - one training session on Wednesday and nothing else.

You will still have Sunday's run in your legs until Wednesday so you can't do any proper training until then and Wednesday is the last day that you could train to get the benefit of the 'training effect' by Sunday.

So the best session?

I'd probably go for a 6-7 mile Fartlek session taking the first mile as an easy jog and then alternating between 200-400m stretches at greater than 5k pace and easy jogging. Run it very flexibly depending on how you feel.

Run the hard, fast stretches further if you feel good, less if you feel not so good. Just make sure your breathing has pretty much recovered between fast bursts before going again.

Then after Wednesday, walking and stretching only (oh, and drinking apparently )

RichOneday_2

redsquirrel80 wrote: »

Well done for setting your targets Rich (us, give you grief, as if!)

As we're putting things down on 'paper', here's mine - slightly less ambitious, may be revised as I see how things go - copied from my RealBuzz page (the countdowns are live on the actual page, which is a bit scary!):

Goal: 5k in 30 mins
Date: 30/10/2008
Countdown: 1 month, 7 days, 10 hours, 20 minutes, 22 seconds

Goal: 10k in 55 minutes
Date: 31/12/2008
Countdown: 3 months, 8 days, 10 hours, 20 minutes, 22 seconds

Goal: 10 miles in 2 hours
Date: 31/03/2009
Countdown: 6 months, 8 days, 10 hours, 20 minutes, 22 seconds

Event: Sheffield Half Marathon
Date: 26/04/2009
Description: Aiming for 2.5 hours
Countdown: 7 months, 3 days, 10 hours, 20 minutes, 22 seconds

Event: Edinburgh Marathon
Date: 31/05/2009
Countdown: 8 months, 8 days, 10 hours, 20 minutes, 22 seconds

Red, this is exactly how build ups are done, looking at the totality and then joining the dots.

I'm intrigued by how you've set your targets though - is that 10K target right? It's less than twice the 5K target so looks a bit tough relative to the others.

Snaggles

sammy115 wrote: »

Snags, I started off running one minute and walking one minute, and I aimed to do the Race for life.. I then upped my running minutes bit by bit.. I can now run for 10 mins at a time, but I still stop for a minutes rest every so often, I can now easily run 6 miles like this and although without fail I find the first 10-20 mins hardwork I always start to feel great half way round and then don't really want to stop.

My problem is fitting in the time to run..its hard when OH works away all the time..

Hiya Sammy, sorry, I cross posted and missed this!

I find the first few minutes hard work too but then start to feel great after that.

I've had a look on MapMyRun, and I seem to be doing a mile, or a mile and a half if I go via the park. But the second half is almost all uphill (although it's not a steep uphill), so I think if I want to run further, I need to find somewhere flatter!

Edit - Just realised that I usually run half of the second school run too, so thats probably half a mile, which all adds up to about 8 miles a week.......which is rubbish admittedly, but better than 3 weeks ago when I was running precisely 0!

RichOneday_2

Just to point out we have a new member to join in the fun and games:

Welcome Sammy115!

Poodlecrazy

RichOneday wrote: »

Then after Wednesday, walking and stretching only (oh, and drinking apparently )

Will do! Actually can't feel a thing from yesterday's run at the moment, prob due to the rather strange circumstances lol!

Wine = carbs honestly...:whistle:

redsquirrel80

RichOneday wrote: »

Red, this is exactly how build ups are done, looking at the totality and then joining the dots.

I'm intrigued by how you've set your targets though - is that 10K target right? It's less than twice the 5K target so looks a bit tough relative to the others.

Good question.. all a bit guesswork at the moment, but I think that might a typo and it was meant to be 65 mins, or I might have had some sort of weird logic at the time that I can't remember Do you think the rest sounds reasonable? As I said it'll probably get adjusted along the way as I find out what I'm capable of.

RichOneday_2

Poodlecrazy wrote: »

Will do! Actually can't feel a thing from yesterday's run at the moment, prob due to the rather strange circumstances lol!

Wine = carbs honestly...:whistle:

I think its a bit more plausible when I try to say beer=carbs but wine?

It can't do much harm though (except in excess of course!)

RichOneday_2

redsquirrel80 wrote: »

Good question.. all a bit guesswork at the moment, but I think that might a typo and it was meant to be 65 mins, or I might have had some sort of weird logic at the time that I can't remember Do you think the rest sounds reasonable? As I said it'll probably get adjusted along the way as I find out what I'm capable of.

I can see that you may have used the logic that 2 months extra training would have enabled you to run 10k in less that twice your 5k time of 2 months earlier.

Which is fine, but then your 10 mile target later on looks easy peasy - you could run your 10k and then walk to 10 miles to reach your target.

I think making the 10k 65 mins looks more reasonable. For these sort of times your pace should be roughly +30secs/mile for each distance. So:

5K pace = 3K pace +30secs/mile
10K pace = 5K pace +30secs/mile
(10 miles = 10K pace +15secs/mile)
1/2 Marathon = 10K pace +30secs/mile
Marathon = 1/2 Marathon +30secs/mile +10 mins

I hope that makes some sort of sense!! :rolleyes:

sammy115

Snaggles wrote: »

Hiya Sammy, sorry, I cross posted and missed this!

I find the first few minutes hard work too but then start to feel great after that.

I've had a look on MapMyRun, and I seem to be doing a mile, or a mile and a half if I go via the park. But the second half is almost all uphill (although it's not a steep uphill), so I think if I want to run further, I need to find somewhere flatter!

Edit - Just realised that I usually run half of the second school run too, so thats probably half a mile, which all adds up to about 8 miles a week.......which is rubbish admittedly, but better than 3 weeks ago when I was running precisely 0!

I live in what appears to be quite a hilly area and at the top of a hill, so no matter where I run I always end up running up a bloody hill

Poodlecrazy

Oh ok I'll drink beer, not to forget the cheese and chips (it's a Welsh thing) on the way home.

Trouble is it's a 30th birthday party, I'm dressed up as the little mermaid and it's not scheduled to finish until 4am. Somehow I think excess is the name of the game. Don't worry I've already arranged a driver as I am sure Iwill not be within the drink drive limits :rotfl:

At least I'll be far too dehydrated to suffer from a weee-ly bad problem this time!!