DFW Running Club!!

RichOneday_2

(Land_of)_Maz wrote: »

makes me wonder why i'm even bothering to run at all in my condition........ (by condition, i don't mean *that* condition!! as if!!!) i just mean unfit and overweight

Because you have got over the initial hurdle now, Maz, and are closing in on a possible 4 miler in the next few weeks.

You may have got to this point in a different way but once you're here you've done a lot of the hard work. Plus you're combining it with an even better fat burning exercise, Swimming, because there's no damage at all to muscles from load bearing.

In other words, your power/weight ratio is improving every week slowly but surely but you have to have faith that improvement will come from doing the activity.

RichOneday_2

becky_rtw wrote: »

Afternoon all!

Tried to post earlier but lost it and gave up...

well done Jenny thats great!

Good for you Red - keep going 2 miles is great with a bad stomach!

Some more new members - Spud you don't have to run - there are plenty of walkers on here too, the thread is for everyone whatever their ability or goals.

So I managed a 5 mile run followed by a 4 mile walk yesterday which is okay and got my 7.5 tonight... not looking forward to it as I have sore kidneys (maybe an infection getting it checked out tomorrow), but the exciting news is I start my Rich training plan tomorrow - yeah!

See you all later (I'm off to chuckle at the house board...).

Becky_rtw

I'm not surprised it's exciting - the first day is a rest day!!! :p

donner_kebab

RichOneday wrote: »

Just be a bit careful in letting the distance runs creep in to becoming time trials every week - in effect this empties the available resources instead of building the engine capacity so they should always be run relatively comfortably even though you know you can run quicker.

Deffo feeling stronger now which has been a long time coming really! I have been trying to run faster for quite a while, just never seemed to be able to do it! Crazy, as if by overnight I can knock a minute off per mile!!! :j

With regards to the distance runs at the weekend, I seem to be running comfortably and can keep a steady pace, even though it is a lot quicker! I reckon this will start to change when I up the mileage again though...will be interested to see what happens from runs of 8 miles +... If I can keep that pace comfortably, do you think I should try a little harder during intervals and shorter runs to work myself more as maybe if I can handle 7 miles at that pace, I should be able to get a bit quicker with regards to shorter distances...does that make any sense or does it sound like a huge long ramble?

donner_kebab

RichOneday wrote: »

I'm not surprised it's exciting - the first day is a rest day!!! :p

:rotfl: :rotfl: :rotfl:

donner_kebab

redsquirrel80 wrote: »

Well done Jenny! :T

Ditto to that! Yay! :T

RichOneday_2

donner_kebab wrote: »

Deffo feeling stronger now which has been a long time coming really! I have been trying to run faster for quite a while, just never seemed to be able to do it! Crazy, as if by overnight I can knock a minute off per mile!!! :j

With regards to the distance runs at the weekend, I seem to be running comfortably and can keep a steady pace, even though it is a lot quicker! I reckon this will start to change when I up the mileage again though...will be interested to see what happens from runs of 8 miles +... If I can keep that pace comfortably, do you think I should try a little harder during intervals and shorter runs to work myself more as maybe if I can handle 7 miles at that pace, I should be able to get a bit quicker with regards to shorter distances...does that make any sense or does it sound like a huge long ramble?

Donna,

The easiest way to judge the distance runs is just to take the pulse a minute after finishing. If its in the range 120-140 approx then you've got it about right. Any higher and you need to be easing off.

These runs have 2 purposes:
a) To increase the muscle energy storage capacity.
b) Burn stored fat.

Both of these functions are impaired if you get above pulse 140.

As far as specific sessions are concerned, do you currently have a next target in mind? If, or when, you do we can knock together a plan aimed at that target.

donner_kebab

RichOneday wrote: »

Donna,

The easiest way to judge the distance runs is just to take the pulse a minute after finishing. If its in the range 120-140 approx then you've got it about right. Any higher and you need to be easing off.

These runs have 2 purposes:
a) To increase the muscle energy storage capacity.
b) Burn stored fat.

Both of these functions are impaired if you get above pulse 140.

As far as specific sessions are concerned, do you currently have a next target in mind? If, or when, you do we can knock together a plan aimed at that target.

HUGE thanks for that! Will bear that in mind and take my pulse to see where I am at!

My next target is the 10k on the 23rd November whereas I just want to be mega quick!!! I want to get the distances up to about 10 miles or so on the Sundays so that when I do my next half (whenever that may be) it won't be as hard to work up to get to running longer than the 13 miles (which is something I have never done before). Been thinking about Bath half in March, just hoping it is better organised than the one I did a few months back! I really want to try for a full marathon in 2010 as that would be awesome!

spud30

RichOneday wrote: »

Spud,

Another new name - welcome along!

Stick to walking is my advice until you feel as though you're itching to go for a little run - yes, it will happen eventually!

The reasons why walking is better for you when starting out are manyfold (is that a word/s?:p) :

1. Muscles/tendon/ligaments all get strengthened without the damaging effect of running on the joints and muscles.

2. Every walk increases the power/weight ratio by increasing muscle mass and decreasing stored fat. Therefore, you are preparing your body to better cope with the eventual demands of running.

3. More fat is burned per mile by walking than running.

4. It is much easier to just set off for a walk without any real preparation, therefore more time available for actual exercise.

I would say that until you can walk 5/6 miles several times per week there is little point in starting running. The overall progress towards a running goal(whether its to run a 5K or whatever) will be quicker by taking the walking route first!

Thanks for that Rich, I'm definitely going to give it a go.

Not sure how I'll fit in walking 5/6 miles a few times a week, but I can definitely try. I wonder how many laps of school's field it would be

RichOneday_2

donner_kebab wrote: »

HUGE thanks for that! Will bear that in mind and take my pulse to see where I am at!

My next target is the 10k on the 23rd November whereas I just want to be mega quick!!! I want to get the distances up to about 10 miles or so on the Sundays so that when I do my next half (whenever that may be) it won't be as hard to work up to get to running longer than the 13 miles (which is something I have never done before). Been thinking about Bath half in March, just hoping it is better organised than the one I did a few months back! I really want to try for a full marathon in 2010 as that would be awesome!

There is very little difference between 10K training and half marathon training. In other words all training aimed at a half marathon will make 10K times faster.

So training for a half with tapering for the 10K is the way to go. Which is the 10K on 23/11?

What training have you got in mind? The majority should be steady runs in the range 120-140 like the distance runs but with speedwork in the form of a mixture of fartlek/4x1mile intervals/1mile hill reps.

When you're not used to speedwork these type of sessions should probably limited to 2 per week at the most (or 1 if you're not recovering quick enough).

LOUBY28

hey everyone..I am going to join you all and try and be a runner too...aghhh!!

I was power walking three times a week up untill May..and I managed to complete the moonwalk which I really enjoyed so feel it is time to have a go at the running....

I do go to the gym three times a week, and still do one 45min walk..but I am on the chuby side and by no means fit at all....so tomorrow morning I am going to try my best to run a mile (its a start) before work....hope I actually am then able to go to work ;0)