DFW Running Club!!

(Land_of)_Maz

RichOneday wrote: »

Just need to work on the abdominals over the next 5 weeks to gets some definition back into them (these play a big part in knee lift) and should be ready for a training program.

oh well, may as well give up now!!! defined abs.... hmmmn i wonder what they are!?

RichOneday_2

(Land_of)_Maz wrote: »

oh well, may as well give up now!!! defined abs.... hmmmn i wonder what they are!?

You'd be surprised - you don't have to be talking about a 6-pack like Becky. The first thing you notice is a kind of ring of muscle developing in the abdom region. You can't stop it, running will automatically develop these muscles to some extent because of all the knee lifting.

Remember you lift your knees 1000 times per mile!

cnoelj

RichOneday wrote: »

You'd be surprised - you don't have to be talking about a 6-pack like Becky. The first thing you notice is a kind of ring of muscle developing in the abdom region. You can't stop it, running will automatically develop these muscles to some extent because of all the knee lifting.

Remember you lift your knees 1000 times per mile!

And 26000 times per marathon

Actually it is 26200 times !

jinky67

(Land_of)_Maz wrote: »

oh well, may as well give up now!!! defined abs.... hmmmn i wonder what they are!?

never mind defined...what are abs?:rotfl:

(Land_of)_Maz

RichOneday wrote: »

You'd be surprised - you don't have to be talking about a 6-pack like Becky. The first thing you notice is a kind of ring of muscle developing in the abdom region. You can't stop it, running will automatically develop these muscles to some extent because of all the knee lifting.

Remember you lift your knees 1000 times per mile!

i have a ring around my abdominal area... i call it my baby bag!

sallyx

Maz
You are so funny...and always without fail make me smile

Rich I didn't really get the gist of the post from you (one with quote from Paula pooper) can you put it in dum !!!! terms for me!

Feeling much better today and really really really looking forward to going out tomorrow. Rich should I start with an easy short run or just go for a good pace longer 10k?

sallyx

Oh and Snaggles :j get you sexy slimmer lady. 10lbs in 3 weeks is amazing! Think I have probably put that on in the last 3 weeks but hey back on the wagon now!

RichOneday_2

sallyx wrote: »

Maz
You are so funny...and always without fail make me smile

Rich I didn't really get the gist of the post from you (one with quote from Paula pooper) can you put it in dum !!!! terms for me!

Feeling much better today and really really really looking forward to going out tomorrow. Rich should I start with an easy short run or just go for a good pace longer 10k?

What Paula Pooper was saying was about intervals and fartlek. For distance runners the intervals should be slower and longer with shorter breaks rather than really fast, very short bursts with very long recoveries. Is that just as clear as mud?

As for tomorrow, whatever distance you feel up to but make it VERY low intensity - your body is still recovering after all.

sallyx

RichOneday wrote: »

What Paula Pooper was saying was about intervals and fartlek. For distance runners the intervals should be slower and longer with shorter breaks rather than really fast, very short bursts with very long recoveries. Is that just as clear as mud?

As for tomorrow, whatever distance you feel up to but make it VERY low intensity - your body is still recovering after all.

So a longer distance with each fartlek and when doing the speedwork to make it not much faster and then a long period of recovery between each?

RichOneday_2

sallyx wrote: »

So a longer distance with each fartlek and when doing the speedwork to make it not much faster and then a long period of recovery between each?

Ok, I badly explained so I'll have another go. Bear with me!

In a fartlek we are probably aiming to do 'faster than 10K pace'. Now this doesn't mean 'faster than 5K pace' or 'faster than 3K pace'. So lets say 10K pace is 10mins/mile and 5K pace is 9:30/mile and 3K pace is 9:00/mile.

The hard efforts in this case would be faster than 10mins/mile but no faster than 9mins/mile, with the emphasis being on pushing hard to increase the lengths of the burst rather than outright speed.

With formal interval sessions, eg 4x1mile on the flat, the emphasis is on keeping the recoveries short (1 minute), rather than trying to fully recover before the next interval even if that does result in slower intervals.