DFW Running Club!!

sallyx

RichOneday wrote: »

Don't fight it! You know you'll be fit again soon.

You need to learn how to be lazy like me!!:p

Im just taking it easy....funny how a running thread online can take up so much of my time and effectively make me lazy! Sure I have done less around the house and out and about since being on here:D

You Lazy...don't think the 2 go together very well, look at all those miles you did last week.

Am still trying to get my head around this training plan. If I were to do 3 runs a week and increasing the long run each week as you suggested, what do I do the 2 mid week runs at? Shoud they be run one hard and one easy and should the distance increas on these too?

sallyx

Don't know where Mazolla is...MAZ come back where are you???

Snaggles

I've heard from Maz.....I've a feeling she may be on later.....

But I'm not going to steal her thunder

RichOneday_2

sallyx wrote: »

Im just taking it easy....funny how a running thread online can take up so much of my time and effectively make me lazy! Sure I have done less around the house and out and about since being on here:D

You Lazy...don't think the 2 go together very well, look at all those miles you did last week.

Am still trying to get my head around this training plan. If I were to do 3 runs a week and increasing the long run each week as you suggested, what do I do the 2 mid week runs at? Shoud they be run one hard and one easy and should the distance increas on these too?

Because they are Weds/Fri/Sun we can't really have that Friday one being too intense because the long run is only 2 days later. So the speedwork should be built into the Weds run (ie Fartlek) and the Fri run should be lower intensity but include hills.

If you have the time available then, yes, it would help to ease the distances up to be close to 10 miles if at all possible. You'll handle that as long as you can fit it in timewise.

sallyx

Snaggles wrote: »

I've heard from Maz.....I've a feeling she may be on later.....

But I'm not going to steal her thunder

Not fair....Im expecting great things from her

sallyx

RichOneday wrote: »

Because they are Weds/Fri/Sun we can't really have that Friday one being too intense because the long run is only 2 days later. So the speedwork should be built into the Weds run (ie Fartlek) and the Fri run should be lower intensity but include hills.

If you have the time available then, yes, it would help to ease the distances up to be close to 10 miles if at all possible. You'll handle that as long as you can fit it in timewise.

Now this fartlek malarky Say if I were running 4 miles how would I structure it. I am sure I read something from you about not doing race pace followed by easy as It would cause damage? You see I am completely clueless!

RichOneday_2

sallyx wrote: »

Now this fartlek malarky Say if I were running 4 miles how would I structure it. I am sure I read something from you about not doing race pace followed by easy as It would cause damage? You see I am completely clueless!

No, damage is caused by running then stopping/walking followed by running because of the way the muscles tighten up.

Fartlek is varying the speed up and down between 'faster than race pace' and 'slow jog'. You run it as you feel on the day so there is no structure, but over time you find yourself running faster, longer bursts and shortening the recovery. Because of the flexibility you really get to enjoy these sessions:

People have tried to structure them as you can see below, but there really is no need - run them for fun:
Fartlek for Runners

The following are a selection of fartlek sessions:

Watson Fartlek

[SIZE=-1]This is good training for 10k, 5k, 3k and cross country.[/SIZE]

• 10 minutes warm up jog.
• Stride hard for 4 minutes with 1 minute jog recovery - repeat 8 times
• 10 minute cool down jog

Saltin Fartlek

This is good training for 1500m, 5k and 3k.

• 10 minutes warm up jog
• Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery.
• 10 minute cool down jog

Astrand Fartlek

This is good training for 800m.

• 10 minutes warm up jog
• Repeat 3 times - Maximum effort for 75 seconds, 150 seconds jog run, maximum effort for 60 seconds, 120 seconds jog run.
• 10 minute cool down jog

Gerschler Fartlek

This is good training for getting fit quickly when combined with steady running.

• 10 minutes warm up jog
• Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30
• 10 minute cool down jog

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Hill Fartlek

• 10 minutes warm up jog
• Select a 2 mile hilly course. Repeat 3 times - Run hard up all hills twice before moving to the next hill, jog run between hills
• 10 minute cool down jog

Whistle Fartlek

The coach, using a whistle, controls the session over a 1200m circumference grass area.

• 10 minutes warm up jog
• When the whistle is blown the athletes run hard until the whistle is blown again. Pyramid session of 4 minutes, 3 minutes, 2 minutes, 1 minutes, 2 minutes, 3 minutes, 4 minutes with a 60 second jog run recovery between each run
• 10 minute cool down jog

Notice all the recoveries are jogs not walks! I do like the idea of the last one for some reason! :p:p

sallyx

RichOneday wrote: »

No, damage is caused by running then stopping/walking followed by running because of the way the muscles tighten up.

Fartlek is varying the speed up and down between 'faster than race pace' and 'slow jog'. You run it as you feel on the day so there is no structure, but over time you find yourself running faster, longer bursts and shortening the recovery. Because of the flexibility you really get to enjoy these sessions:

People have tried to structure them as you can see below, but there really is no need - run them for fun:



Whistle Fartlek

The coach, using a whistle, controls the session over a 1200m circumference grass area.

• 10 minutes warm up jog
• When the whistle is blown the athletes run hard until the whistle is blown again. Pyramid session of 4 minutes, 3 minutes, 2 minutes, 1 minutes, 2 minutes, 3 minutes, 4 minutes with a 60 second jog run recovery between each run
• 10 minute cool down jog

Notice all the recoveries are jogs not walks! I do like the idea of the last one for some reason! :p:p

Fan Bl**dy tastic, thank you. I quite like the idea of the last one too

Ok so tell me why then people suggest when you start out that you do run, walk, run etc..surely that must do damage then?? Or am I missing the point altogether?

RichOneday_2

sallyx wrote: »

Fan Bl**dy tastic, thank you. I quite like the idea of the last one too

Ok so tell me why then people suggest when you start out that you do run, walk, run etc..surely that must do damage then?? Or am I missing the point altogether?

I mentioned it earlier in a sort of 'tongue-in-cheek' way about the 'Injury Promotion Industry'. The mass market mags are known for promoting this idea which makes no sense from the way the body works. Is it any wonder that runners doing 20 miles per week get injured far more often than those doing 100 miles per week.

sallyx

RichOneday wrote: »

I mentioned it earlier in a sort of 'tongue-in-cheek' way about the 'Injury Promotion Industry'. The mass market mags are known for promoting this idea which makes no sense from the way the body works. Is it any wonder that runners doing 20 miles per week get injured far more often than those doing 100 miles per week.

:rotfl: :rotfl: Yes I did notice your comment earlier and it made me laugh then as it has now!
right I think I am getting my head around this...sort of!
What was the mileage you said I should aim for each week? was it 50?? :eek: