DFW Running Club!!

donner_kebab

RichOneday wrote: »

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?

Fab yet again! You the man :cool: :T :cool:

I try to cycle to work as that helps the ol' leggies but the other muscles in the legs! But it's all good! When not cycling, I am walking as cannot bear being stuck in traffic!

Mmmmm I would love a sub 2 hours 10 mins as that would be amazing! I am gonna continue working at it and see what gives next year! It would be my dream come true to run a sub 2 hour half! :j

(Land_of)_Maz

(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

RichOneday wrote: »

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.

I didnt mean it to sound defeatist or anything... sorry if it came out like that.....

I have no intention of going down a gear at all now... i've been at this too long with no real motivation to improve, which i have now from you guys here and my running club....

Did i tell you guys that i started running for the RFL in 2004 in 37mins (ish), got up to the 5k milage and beyond as struggled thru a 10k in the september of that year too but there was no pleasure in it!!

Anyhow the thing i'm trying to say is that I have done some running a few times and always had to start again from scratch the next year... if i can stay motivated and running thru the winter then anything will be possible in the next years races!

sallyx wrote: »

Maz, you keep going and I think in about 2 weeks you will find yourself suddenly running over that 4 miles...you will suprise yourself!

4 miles seemed a long way off today.....! but it will come soon enough... i hope!!!

donner_kebab

Wish my DD would come out running with me sallyx! She is at that age whereas everything is either rubbish or boring...oh the joys! She would be great at it I reckon, but she really cannot be bothered with it all...she hates when I run a race as it 'eats up her weekend', charming!

I can't believe how much stronger I feel now! It's great! Also cannot believe our halfs were 2 weeks ago and seems like ages ago! Should be feeling the benefit now! Yay!

RichOneday_2

sallyx wrote: »

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

The optimal height for a marathon runner is 5'9" but it could be argued to be shorter.

If longer legs equate to taller people then they are a disadvantage because as we get taller we get heavier, but the relationship is exponential. That means we get heavier at a faster rate than we get taller.

So a taller runner has greater relative impact forces which cause a shortening of stride to compensate. Unfortunately for them taller runners don't necessarily have bigger feet to spread the forces over a bigger area.

I'm quite happy being 5'9" :p

sallyx

(Land_of)_Maz wrote: »

I didnt mean it to sound defeatist or anything... sorry if it came out like that.....

I have no intention of going down a gear at all now... i've been at this too long with no real motivation to improve, which i have now from you guys here and my running club....

Did i tell you guys that i started running for the RFL in 2004 in 37mins (ish), got up to the 5k milage and beyond as struggled thru a 10k in the september of that year too but there was no pleasure in it!!

Anyhow the thing i'm trying to say is that I have done some running a few times and always had to start again from scratch the next year... if i can stay motivated and running thru the winter then anything will be possible in the next years races!


4 miles seemed a long way off today.....! but it will come soon enough... i hope!!!

I think we will all need encouragment to get through the long, dark rainy winter. I find if I don't have something to work towards then generally I give up! So constantly setting myself little targets has kept me going, that and the fact that I am quite competitive!

RichOneday_2

sallyx wrote: »

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)

Yeah, its futile to think about stride length.

But automatic improvements come from all running, but more importantly from fartlek and interval sessions. As muscles strengthen they are able to maintain a longer stride length which is where the increased pace comes from not stride frequency.

sallyx

RichOneday wrote: »

The optimal height for a marathon runner is 5'9" but it could be argued to be shorter.

If longer legs equate to taller people then they are a disadvantage because as we get taller we get heavier, but the relationship is exponential. That means we get heavier at a faster rate than we get taller.

So a taller runner has greater relative impact forces which cause a shortening of stride to compensate. Unfortunately for them taller runners don't necessarily have bigger feet to spread the forces over a bigger area.

I'm quite happy being 5'9" :p

Blimey 5'9 is tall for a lady! So I am way under the optimal height then at 5' nothing :rotfl:

Snaggles

sallyx wrote: »

Snaggles you really shouldn't take ibuprofen if your asthmatic should you? Have you been to Dr about it, is it an ongoing thing?? You poor thing, it sounds painful

My asthma is mild, so the doctor says I'm okay to take it, just to be aware that it can make it worse. I think that's why I'm getting a bit frustrated with the running though, my legs could run quite a lot further, I'm recovering really quickly and have loads of energy, but my lungs aren't quite co-operating yet! But I'll get there.... one day.....

(Land_of)_Maz

RichOneday wrote: »

T
I'm quite happy being 5'9" :p

sallyx wrote: »

Blimey 5'9 is tall for a lady! So I am way under the optimal height then at 5' nothing :rotfl:

i read that you mean 5' 9" rich is tall for a lady.!!!!!!!!!!!!!:rotfl: :rotfl: :rotfl:

(Land_of)_Maz

Snaggles wrote: »

My asthma is mild, so the doctor says I'm okay to take it, just to be aware that it can make it worse. I think that's why I'm getting a bit frustrated with the running though, my legs could run quite a lot further, I'm recovering really quickly and have loads of energy, but my lungs aren't quite co-operating yet! But I'll get there.... one day.....

maybe you need another appointment with the asthma nurse for a review in the light of your new activity....