DFW Running Club!!

Idiophreak

Hi All,

Well I tried a 10k earlier, but gave up and just did 5 miles in the end - although in 40:40, so pretty much at the pace I was looking at (on target for a low 50s 10k...)...And I think following 5 hours sleep last night and a 4 hour drive this morning, that's not unreasonable...Didn't see any point in crushing my body into the ground though, wanna be sharp for footy on Tuesday

Hope everyone else has had a good weekend!

sallyx

Idiophreak wrote: »

Hi All,

Well I tried a 10k earlier, but gave up and just did 5 miles in the end - although in 40:40, so pretty much at the pace I was looking at (on target for a low 50s 10k...)...And I think following 5 hours sleep last night and a 4 hour drive this morning, that's not unreasonable...Didn't see any point in crushing my body into the ground though, wanna be sharp for footy on Tuesday

Hope everyone else has had a good weekend!

Idio that pretty good going considering!

sallyx

spud30 wrote: »

Thanks Sally.

It's inspiring to hear that fitness levels can improve so quickly, although I would imagine I'm starting at a much lower level than you did :rolleyes:

Maybe spud but you will see big improvements really quickly I promise!

RichOneday_2

donner_kebab wrote: »

Yep 10k on the 23/11!

Was planning on running 3 times a week Tuesday/Thursday and a Sunday. Nice longer run on the Sunday, intervals on the Tuesday by doing a mile warm up, 2 miles intervals, a mile cool down and a normal run on a Thursday, about 5 miles. None of my runs are ever flat so a few hills to conquer on the way. The longer runs I was to get them up again to about 10 miles until I pick a half to work towards!

Maybe, depending on how I feel, my start doing some hill sprints on a Friday too. During the week I run during my lunch break so nowt longer than 5 miles really!

That sounds fine.

Just a couple of points:
1. Continuing to build the long runs past 10 miles will continue to improve 10K times.
2. Hill sprints are of no particular use for 10K/Half Marathon training. Beneficial hill work consists of sustained hill reps of between 1/2 mile and 1 mile with jog back recovery. Lets say you're aiming to do 9min miles in a 10K - if you can do 9min reps on an a 1mile incline you are increasing leg speed for your 10K races. So the ideal is to do the reps at 10K pace or just a little quicker eventually.

But the building blocks are right and any walking you can fit in around your normal schedule will also be beneficial in helping recoveries and strengthening.

You still haven't answered the question whether you're starting to believe the 2 hours is on?

RichOneday_2

sallyx wrote: »

Ok now I've said my hello's I have to tell you the funniest thing that happened today (no it wasn't a Paula poo insident )
DD has been pestering to come running with me for weeks now and I really want to encourage her enthusiasm. So today I agreed to buy her some trainers so she could come running with me (she is 3 by the way). Back from the shops all geared up and ready to go around the block. Got to the end of the road and she starts wailing...no no I want to go to the big place. I couldn't understand what the hell she was going on about..especially as she was having a major tantrum in the street by this point. Finally back at home I managed to work it out that when she said she wanted to go to the big place...she meant Bristol (as in the half marathon). So I have agreed to take her to the Honiton fun run (also a 12k...must not be tempted) so we can run together! Lets get her hooked into running too :rotfl:

She'll be a mature 7 by the 2012 Olympics so get her in training!!!

sallyx

RichOneday wrote: »

She'll be a mature 7 by the 2012 Olympics so get her in training!!!

Um 7...what is the youngest age you can enter the olympics? :rotfl:

RichOneday_2

Idiophreak wrote: »

Hi All,

Well I tried a 10k earlier, but gave up and just did 5 miles in the end - although in 40:40, so pretty much at the pace I was looking at (on target for a low 50s 10k...)...And I think following 5 hours sleep last night and a 4 hour drive this morning, that's not unreasonable...Didn't see any point in crushing my body into the ground though, wanna be sharp for footy on Tuesday

Hope everyone else has had a good weekend!

Spot on!

I abandon runs for any little niggles or just not feeling up to it.

Always better to save yourself for later when you're in a better condition/mood.

sallyx

Rich
Now a technical question. Obviously if you have long legs the distance you travel per stride is greater than someone who has short legs. So does someone who has short legs effectively have to work harder/burn more calories if they are to keep up with their longer legged runners?
There are some quite short little marathon runners in comparison to poola's legs and I am suprised to be honest

RichOneday_2

spud30 wrote: »

Thanks Sally.

It's inspiring to hear that fitness levels can improve so quickly, although I would imagine I'm starting at a much lower level than you did :rolleyes:

Spud,

You'll see from my diary tomorrow how much walking is involved in my current plans.

You can lose between 8lbs and 1 stone per month through walking - you certainly won't lose more through running.

But the reason I would always encourage walking first is because of the power/weight ratio.

If, through walking, you can increase lean muscle mass by 20% and decrease overall weight by 20% (both perfectly reasonable aims) then your power/weight ration has improved by a full 50%. Imagine how much easier it is to try running with a 50% better power/weight ratio than without it.

The key is to look at things on a monthly basis rather than try to see improvements/jumping on the scales on a daily basis. In the early stages you are likely to put weight on while starting to slim because of the heavier muscle being produced.

sallyx

Rich I have just answered my own question...

http://www.thefinalsprint.com/2006/09/tall-vs-short-runners/

Very interesting...so how do I increase stride length? Sounds like I am a perfect candidate for a marathon runner (being short)