DFW Running Club!!

jinky67

nope that is still as clear as mud to me

Hobsch

Hello All.

I have signed up to do the London Marathon in April 09' - so that is my goal.

I have played football for a number of years although not at a great standard but I have fat to get rid of and the farthest I have run is a half Marathon some years ago and that was a real struggle.

I actually signed up 3 weeks ago but not been on here to post. Since then I have got a couple of short routes that I have 'measured' in the car so currently have run 28.5 miles. Aching legs and the runs - 2.4, 3.1 miles approx leave me tired so going to try to build this up. Will post my progress here if thats ok. If I can improve and lose lbs on my weight and pounds off my debt I will be very happy!

becky_rtw

RichOneday wrote: »

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.

Ahh okay so run at slightly faster than usual 10K pace for one mile - be out of breath, then recover at slow jog for one minute, then do another mile at faster than 10k pace (but most likely slower than the first one) until you get to just over 4 miles...

Am I right?

becky_rtw

Hobsch wrote: »

Hello All.

I have signed up to do the London Marathon in April 09' - so that is my goal.

I have played football for a number of years although not at a great standard but I have fat to get rid of and the farthest I have run is a half Marathon some years ago and that was a real struggle.

I actually signed up 3 weeks ago but not been on here to post. Since then I have got a couple of short routes that I have 'measured' in the car so currently have run 28.5 miles. Aching legs and the runs - 2.4, 3.1 miles approx leave me tired so going to try to build this up. Will post my progress here if thats ok. If I can improve and lose lbs on my weight and pounds off my debt I will be very happy!

Hi Hobsch,

Thats great and welcome :j

If you want to measure routes - check out https://www.mapmyrun.com, it's amazing - just hit the 'map new route' button enter your city or starting point and map out some runs - it really is that easy!

A few of us are hoping to do the LM so we'll keep each other going when the long winter nights set in...

Rich is the man for explaining about how to up distances

Don't forget to enjoy it, you'll learn loads hanging around here that will be of use.

Becky_rtw

beer_tins

becky_rtw wrote: »

Hi Hobsch,

Thats great and welcome :j

If you want to measure routes - check out www.mapmyrun.com, it's amazing - just hit the 'map new route' button enter your city or starting point and map out some runs - it really is that easy!

A few of us are hoping to do the LM so we'll keep each other going when the long winter nights set in...

Rich is the man for explaining about how to up distances

Don't forget to enjoy it, you'll learn loads hanging around here that will be of use.

Becky_rtw

I think Becky meant https://www.mapmyrun.co.uk (not dot com)...

becky_rtw

Nope I use the US one!!!

beer_tins

becky_rtw wrote: »

Nope I use the US one!!!

I stand corrected . I didn't realise you could map UK routes on that one...

Hobsch

Thanks Becky. I will have a look at that site.

RichOneday_2

becky_rtw wrote: »

Ahh okay so run at slightly faster than usual 10K pace for one mile - be out of breath, then recover at slow jog for one minute, then do another mile at faster than 10k pace (but most likely slower than the first one) until you get to just over 4 miles...

Am I right?

Yes, that's a more formal type of intervals where you do actually time the '1 mile' intervals to measure progress.

You will notice that fartlek isn't a lot different except you take out the structure and 'run as you please'.

RichOneday_2

Hobsch wrote: »

Hello All.

I have signed up to do the London Marathon in April 09' - so that is my goal.

I have played football for a number of years although not at a great standard but I have fat to get rid of and the farthest I have run is a half Marathon some years ago and that was a real struggle.

I actually signed up 3 weeks ago but not been on here to post. Since then I have got a couple of short routes that I have 'measured' in the car so currently have run 28.5 miles. Aching legs and the runs - 2.4, 3.1 miles approx leave me tired so going to try to build this up. Will post my progress here if thats ok. If I can improve and lose lbs on my weight and pounds off my debt I will be very happy!

Hi Hobsch,

Welcome along - you'll enjoy coming along here when you've had a good run to show off and venting your spleen when you've had a bad one. There's only me gets abuse, everyone else gets treated nicely so you'll be OK!

Now when you say you've 'signed up' have you got a definite place in LM09?

If you have, there's 30 weeks to D-Day so its plenty of time but needs a structured approach to get you there in good condition. I'll quite happily put your plan together if you wish. It looks like the starting point is a 5K steady run with soreness afterwards so thats fine we can work from that.

Just a few questions really:
a) Roughly what would you say your excess weight is?
b) What time do you have available for training and on what days?
c) What training have you done in the past to build up for the half marathons.?