DFW Running Club!!

Hobsch

Morning all.

Did 2.4mile run last night - 18:19
As a money saving venture I ran in my glasses instead of contacts, save buying so many so it felt a bit weird. Felt good fitness wise though.

cnoelj

Just had an idea that I would like to put to the group

There have been a number of MSE meet-ups which I am aware of and I was thinking of a meet-up with a difference for the runners amongst us. There are running weekends advertised which are run in beautiful parts of the country and often can be tailored for groups, sometimes with alternative activities for non runners. People can run in groups according to their abilities /objectives etc and coaches will be assigned to each group to give moral support and advice.

Just a thought and not really thought through properly yet. What do others think?

becky_rtw

Hi Chris,

I think we are trying to organise a run club meet weekend at some point - where we do a run (say 10K) and then go to the pub and have some beers (my end of the organising)...

I think a provisional date of spring next year had been agreed on...the stumbling block seemed to be location since we are so well spread (Aberdeen to Dorset...), but if you find a particular event you fancy add it to melting pot - all suggestions welcome!

Becky

evab_2

Sound like a great idea (especially the pub afterwards!)

becky_rtw

Yeah although we agreed on champagne only I believe...it was my election as social secretary manifesto!

Idiophreak

RichOneday wrote: »

What it does show, though, is that you have worked different muscle groups during hill work that don't normally come into play on the flat. Hence, showing the value of hill work.

You guys have sold me.

My normal 10k route starts with a long (1/2 mile) gentle uphill, a "short sharp" "valley", I guess, then a fair bit of flat (slightly downhill overall), a sharp downhill, then a fair bit (2 miles) more flat...So it has a couple of different hills, but not too many.

Have decided, though, a "hillier" 10k could mix up my training somewhat...So I've been planning a route...

(stick with me, this gets tricky)

So, there are two main roads going on a left to right axis (on a map, anyway)...The bottom one (B) is more or less flat, but higher, the top on (T) is quite a steep hill left-to-right...starting lower, ending around the level of B.

Between these two roads, there are 3 routes I can run back and fourth.

So, top left to bottom left is a straight uphill, starting at the lowest height (bottom of T), climbing to meet B.

Top middle to bottom middle is a bit of a "valley" - starts around a third of the way up T, drops to the lowest height (where there's a stream), then climbs quite steeply to meet B.

Top right to bottom right is another valley, like the first, but starting around 95% of the way up T, going down to the stream, then back up to B.

So, as you can see, there are a number of different profiles to the hills I'm going to work around.

The "start point" is the top left, which is around 1.5 miles from home.
So, the thinking is - 1.5 miles there, 3 miles round and round the hills (none of them are massive, 1/3 mile max, I guess, but I figure repitition of small hills in close succession has to be good for you), then 1.5 miles home again.

So, I then got to thinking what would be *ideal* is to run around all of the hills, covering each section exactly twice - once in each direction. Which turned into a horrific logic puzzle trying to sort the route out in my head.

Anyway, what's the moral of this story? running's not just good for your body, it's good for your mind too

(mapmyrun's playing silly !!!!!!s at the moment - but I'll try and plot it at some point and show you guys the elevation profile...)

becky_rtw

Wow idio you have been thinking too hard!

Rich says that the best hills are around 1 mile long and gentle inclines...so the longer flatter ones are better I think because the shock to the joints is less - please corretc me coach if I am wrong

When you get the map sorted just give us the link and Rich will probably tell you which is best!

RichOneday_2

becky_rtw wrote: »

Wow idio you have been thinking too hard!

Rich says that the best hills are around 1 mile long and gentle inclines...so the longer flatter ones are better I think because the shock to the joints is less - please corretc me coach if I am wrong

When you get the map sorted just give us the link and Rich will probably tell you which is best!

Idio,

How much pain do you want? - thats your knee and now your brain aching .

Becky is right in terms of training for 10K+ in that long slow inclines are better where you have a choice. This will develop muscle endurance(especially in the quads and calf muscles) and aerobic capacity.

Sharper, shorter hills are used for developing anaerobic capacity for shorter distances or, at the very top of the game, when trying to knock the last few seconds off a 10K time.

Idiophreak

RichOneday wrote: »

Becky is right in terms of training for 10K+ in that long slow inclines are better where you have a choice. This will develop muscle endurance(especially in the quads and calf muscles) and aerobic capacity.

Problem is I don't have too much choice really...not too many hills to chose from round here at that kinda distance - on longer runs, 10miles +, I could get some *big* hills in, but that kinda distance is a challenge on its own for me at the mo. (plus, I'd have to go either completely offroad or *completely* onroad - might not survive either )

Sure the up and downyness of it will be good just for variety/motivation as much as anything - never hurts to have different routes...And I'm sure some hills has to be better for you than no hills, anyway

RichOneday_2

Idiophreak wrote: »

Problem is I don't have too much choice really...not too many hills to chose from round here at that kinda distance - on longer runs, 10miles +, I could get some *big* hills in, but that kinda distance is a challenge on its own for me at the mo. (plus, I'd have to go either completely offroad or *completely* onroad - might not survive either )

Sure the up and downyness of it will be good just for variety/motivation as much as anything - never hurts to have different routes...And I'm sure some hills has to be better for you than no hills, anyway

I certainly hope so!!

But 'downyness'?:rolleyes: