DFW Running Club!!

RichOneday_2

Poodlecrazy wrote: »

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!!

Oh, and get some kip on Friday night, you might need it!!

Its all good fun!

redsquirrel80

RichOneday wrote: »

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:

Yes it does.. although it involves maths and I've got enough of that to do at work so I'll have to look at it properly later!

Idiophreak

RichOneday wrote: »

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:

So, just to check if I'm getting this right, based on a rough 8 minute mile average on my 10k, does that mean I should be looking at 7:30avg (23:20 total) for a 5k or 9 minute avg (234+10 = 244mins / 4:04 total) for a marathon?

RichOneday_2

Idiophreak wrote: »

So, just to check if I'm getting this right, based on a rough 8 minute mile average on my 10k, does that mean I should be looking at 7:30avg (23:20 total) for a 5k or 9 minute avg (234+10 = 244mins / 4:04 total) for a marathon?

Not quite, but you've followed the logic OK.

The +30secs/mile per distance is based on 10mins/mile 10K pace.

This becomes +15secs/mile per distance based on 5mins/mile 10K pace.

So you should be allowing +24secs/mile per distance.

Not that complicated really - it is worth understanding though because there is a very accurate relationship between the distances.

My PB paces: 5K 5:14, 10K 5:23, 10Miles 5:33, 1/2 Mar 5:40, Marathon 6:26

Now by looking at these I know I have some 'unfinished business' with the marathon. It is 'out of line' and should be closer to 6:00.

Obviously variations of course come in and other factors but there is still a strong predictive factor between different distances.

redsquirrel80

OK, going by Rich's thingy above, with my slightly dodgy adding up...

If I can do 5k in 30 mins (I think I should be able to manage that by end of Oct) then
10k in 63 mins
10 mile in 1 hr 44 mins
1/2 Marathon in 2 hr 22mins
Marathon in 5 hr 8 mins

I was thinking vaguely that I'd be happy with anything under 5 hours for the marathon, so that seems ok as a starting point. Will be interesting to see how real life compares!

Snaggles

Sorry, another probably really silly question....

I do two school runs a day, so 2 opportunities for running, at about a mile each.

Would it be okay to run two shorter runs each day? I'm talking purely for fitness purposes rather than for increasing the distance now. And am I okay to do that 4 days a week (Mon/Tue/Thur/Fri).

Tell me to shut up if I'm asking too many things.

RichOneday_2

redsquirrel80 wrote: »

OK, going by Rich's thingy above, with my slightly dodgy adding up...

If I can do 5k in 30 mins (I think I should be able to manage that by end of Oct) then
10k in 63 mins
10 mile in 1 hr 44 mins
1/2 Marathon in 2 hr 22mins
Marathon in 5 hr 8 mins

I was thinking vaguely that I'd be happy with anything under 5 hours for the marathon, so that seems ok as a starting point. Will be interesting to see how real life compares!

That looks better! The 10k is close to what you thought and then the 10 mile has come down to be more realistic.

RichOneday_2

Snaggles wrote: »

Sorry, another probably really silly question....

I do two school runs a day, so 2 opportunities for running, at about a mile each.

Would it be okay to run two shorter runs each day? I'm talking purely for fitness purposes rather than for increasing the distance now. And am I okay to do that 4 days a week (Mon/Tue/Thur/Fri).

Tell me to shut up if I'm asking too many things.

Every mile is a good mile basically.

It is just that to start getting really strong progress runs of 4+ miles are most beneficial. Thats obviously not practical based on the schedule but the cumulative effect of 4 days per week will build a decent level of fitness so that when more time is available you will be well placed to push the distances.

Snaggles

RichOneday wrote: »

Every mile is a good mile basically.

It is just that to start getting really strong progress runs of 4+ miles are most beneficial. Thats obviously not practical based on the schedule but the cumulative effect of 4 days per week will build a decent level of fitness so that when more time is available you will be well placed to push the distances.

Thanks Rich, just didn't want to make a stupid mistake and end up regretting it later.

becky_rtw

OMG - I've missed sooo much fun

I've been away with work and ill so only had my first run today for a week...

However, am still on plan for the big M (shhhh) and have a long training plan mapped out, which involves only 14 miles this week which is nice as I'm still finding the chest/nose/cold a bit of an issue...

How I've missed you guys! A brief fill in would be lovely...go on Rich you know you want to.