DFW Running Club!!

Snaggles

RichOneday wrote: »

Again, when out walking about have a bit of a think about where the feet are pushing.

There is usually a pushing outwards element to the motion which causes the side to side swaying effect. Not a problem when walking so much but when running very inefficient.

Sheesh, I've spent years perfecting the side to side sway effect when walking - and now you want me to give it up?? :rotfl:

Actually, serious point, In the past I have had very bad spd and si joint disorders (to the point of needing a wheelchair for several weeks after the birth of my son, and crutches for 6 months after that), so I will take this advice on board, because I think it will be especially relevant to me, thank you.

Snaggles

Well done HWGA! :T Glad you didn't end and up with any aches and pains.

RichOneday_2

donner_kebab wrote: »

Yo yo yo! Donna here!

Hope everyone is well...man I have got a lot to catch up on reading here...this thread is going like the clappers!

Anyhooos, I went for a 4 miler in my lunchbreak and decided to have a go at some intervals! I ran a mile warm up and then 2 miles fast then jog at similar distances, but god did I find it hard! At first it wasn't too bad but then by the end I felt like I was gonna throw up! Then had a mile cool down! Took me about 40 mins so despite the fast / slow bits, managed to average out at about 10 min miles which was cool. Still feeling strong which is a bonus! Thought I would have been a bit faster but suppose the fast / slow evens it all out...

I didn't really drink enough before the run either as was in a meeting, so really need to sort that out! As well as writing up a proper schedule and getting it on here for peeps to see as I know Sallyx wanted to take a looksy!

Righteo, gonna try and catch up a bit on this thread...before I crash out big styleeeeee!

Hi Donna,

Great to get a fartlek in - these are the sessions that really get you improving. But please don't push so hard that it leaves you dreading the next one.

These are new sessions so your body will take a while to get used to them. One other point - ignore the overall time. By looking at overall times you will end up running the recovery jogs too quickly which goes against what you are trying to achieve.

Nice effort though - sub 2 hours is my target for you!!

RichOneday_2

Idiophreak wrote: »

Well I figured I'd go with the "do what your body tells you" thing and just get on with it...did 13.5 miles in 2:08 in the end, which I was relatively pleased with - 11.5 mins better than last time. I feel a little bit knackered after it, actally...but in a good way

I did as you advised though - did 2x5.7 mile laps and a 2 miler on the end so I was never that far from home...it's a little bit gutting though, going past my house the second time I was thinking "woo, almost there!" and then it dawned on me that, in fact, I have another 2 miles, or the best part of 20 mins to go and it's kinda like "OK, so I'm not *that* nearly there..."

Anyway, starting to feel I might actually enter a half marathon at some point, becoming increasingly confident I could stay the distance on race day..

You'll take a lot of positives from this one.

You were clearly perfectly ready for this type of run but I'd be interested in what other training you've been doing in the last few weeks because you're recovering from hard efforts like a seasoned pro!

Although its 11.5 mins quicker than last time it looks like you still took it very steadily being a good 1min 30s per mile off your ultimate pace for the distance so thats good.

I know what you mean about that psychological difficulty with tagging a loop on the end. I had this problem so turned things around and did any little loops first to get them out of the way.

In terms of targetting a half marathon if you were to do one in the next few weeks you should be looking at a time of 1:50 to 1:55 going through the 10K point en route in about 52:30. This is based on your current 'fitness' level but would need some more distance work to nail it ie getting the long run up to 15-16 miles and a pile of runs at 4+miles. You wouldn't need any significant speedwork to get that sort of time.

RichOneday_2

Herewegoagain wrote: »

Well guys,
No aches or pains after my 5.5 miler on mon, ( yes Rich, it turned out to be 5.5 but I'm still chuffed with time of 1hr30 anyway:T :j )
Did my usual 2.5miles today, last 1.2m in only 15mins:D
than this evening 1mile pushing mr so doing ok.
Worked out some other routes at 1)2.5m 2)5.5m 3)6.76m 4)10m
Now have to work out what, when, where, how often to build up to the 18th
Well done everyone else.

Come on in Louise, you can always walk like me

HWGA xx

HWGA,

You are getting a bit speedy here, that is a very strong walking pace @ 16.5 minutes per mile.

You're fit enough to get the 10 miles with a cautious start.

Those routes look like a perfect mix with the right step ups in distance.

Well done.

becky_rtw

Morning all!

Just got in from my first 4 mile fartlek session and I agree with Donna - I almost had to stop about 2.5 miles in because it was sooo hard.

I did the first mile at my usual 3 mile speedy pace, then the second at my usual 10K pace then the third at some ridculous combo and very slow and usual 10K (this was when I was dying) and the fourth at a pace faster than my usual 10K but not my full speedy...wow me tired!

Go idio! Look at you super runner - impressive.

Heard from the LM people - I need to speak to some other people but last year they couldn't fill all their places so its looking hopeful - OMG what happens if I commit myself and then cant run...

Okay off for a shower, have fun!

Steve have you run today??

sallyx

Idiophreak wrote: »

Well I figured I'd go with the "do what your body tells you" thing and just get on with it...did 13.5 miles in 2:08 in the end, which I was relatively pleased with - 11.5 mins better than last time. I feel a little bit knackered after it, actally...but in a good way

I did as you advised though - did 2x5.7 mile laps and a 2 miler on the end so I was never that far from home...it's a little bit gutting though, going past my house the second time I was thinking "woo, almost there!" and then it dawned on me that, in fact, I have another 2 miles, or the best part of 20 mins to go and it's kinda like "OK, so I'm not *that* nearly there..."

Anyway, starting to feel I might actually enter a half marathon at some point, becoming increasingly confident I could stay the distance on race day..

Idio
You CAN do a half marathon. I guess it just depends whether you have a specific time target that you want to achieve when doing it as to whether its achievable now or in x months time
Personally I am glad I have done a half (albeit very slow) as its made me realise what it was like, how unprepared I was, how much slower I am than I thought! All gives me something to build on!

sallyx

becky_rtw wrote: »

Morning all!

Just got in from my first 4 mile fartlek session and I agree with Donna - I almost had to stop about 2.5 miles in because it was sooo hard.

I did the first mile at my usual 3 mile speedy pace, then the second at my usual 10K pace then the third at some ridculous combo and very slow and usual 10K (this was when I was dying) and the fourth at a pace faster than my usual 10K but not my full speedy...wow me tired!

Go idio! Look at you super runner - impressive.

Heard from the LM people - I need to speak to some other people but last year they couldn't fill all their places so its looking hopeful - OMG what happens if I commit myself and then cant run...

Okay off for a shower, have fun!

Steve have you run today??

Hey Becky if they are looking for people (and I don't get a ballot place) I would happily take one off their hands...if thats allowed ?

RichOneday_2

becky_rtw wrote: »

Morning all!

Just got in from my first 4 mile fartlek session and I agree with Donna - I almost had to stop about 2.5 miles in because it was sooo hard.

I did the first mile at my usual 3 mile speedy pace, then the second at my usual 10K pace then the third at some ridculous combo and very slow and usual 10K (this was when I was dying) and the fourth at a pace faster than my usual 10K but not my full speedy...wow me tired!

Go idio! Look at you super runner - impressive.

Heard from the LM people - I need to speak to some other people but last year they couldn't fill all their places so its looking hopeful - OMG what happens if I commit myself and then cant run...

Okay off for a shower, have fun!

Steve have you run today??

Me run today? You're having a laugh - the clock still says 'AM'!

And yes I know that makes you feel VERY smug but I can live with it!!!

Again, you've impressed me - that was a good session with some nice long sustained bursts. There's nothing wrong with being a little tired at the end, as you know, as this is intended to be a tough but enjoyable workout. (And besides, a bit of tiredness means less energy for cheek and backchat for the rest of the day ).

One little point - be a bit careful going directly from race pace to stopping at the end. There should be a decent jog recovery to end the session but other than that good stuff.

PS With LM charity places make sure you check what the 'minimum sponsorship' is for the charity in question. The reason there is so many of these 'Golden Bond' places is that the LM sell them to the charities for about £200 (yes, it sounds odd taking money from charities, but it works for the charities so thats how it is!).

In turn the charities then have to make sure they make more than this back - often they have minimum sponsorship in the region of £1500-£2000. This is a lot of money in £1, £2 and £5 sponsorship deals. Runners often end up writing some sort of cheque themselves to the charity which, to me, leaves an uncomfortable feeling all round.

becky_rtw

sallyx wrote: »

Hey Becky if they are looking for people (and I don't get a ballot place) I would happily take one off their hands...if thats allowed ?

Sorry Sally I think they need people with a connection to the charity...I'm a slim one due to my work...but I'll wait and see what they confirm and let you know! :cool: