DFW Running Club!!

evab_2

As long as you are faster than your usual pace for that distance than you're working hard! xx

becky_rtw

Yep thats pretty much it...although the idea I'm working too is 1 mile at faster than 10k pace and 2 minutes off for four miles...becuase those shorter ones arent really enough to build stamina for longer runs...

It doesnt seem to work out quite like that yet...but its getting better - the fourth mile is tough though - I quite often have to do that at a slow pace still...but the evidence of the fartleks effects should be seen in the longer runs - and since I took 20mins off my 10 mile time on Sunday I'm happy enough!

evab_2

i think i could run faster if there was a Jaffa cake waiting for me! But that won't win me the challenge

(Land_of)_Maz

i wondered if the fartlek sections were a bit long when Rich rolled out the plans for Sal/Becks.... but then running a mile is an effort for me, so running it at pace would be double effort!

I would've thought fartleks were maybe 500meters or something then normal pace for a bit then 500m at fast. A mile at fast seems a lot to ask of anyone.....

IMHO - but i ain't no hexpert!

RichOneday_2

Yep, it looks like there's a pretty good understanding of fartlek.

Sally, I think you're putting too much pressure on yourself - you run as you feel, not at a particular pace.

But, however you're feeling, by varying the pace between lighter jogging and faster sections you are inevitably going to be running the faster sections at faster than 10K pace.

And although the faster sections are intended to be at an elevated pace the idea is to still not run too quickly but to try to maintain a slightly faster pace for as long as it is relatively comfortable.

The key being that as soon as the pace starts to become a struggle thats when you ease down and let the legs and lungs come back into play.

(Land_of)_Maz

so in a funny kinda way.... when i run normally (my pace- i.e. very very slow) and i feel like i need to take it down a bit to recover, without walking as such....

When i speed up again, it's almost like a sort of fartlek innit????

errrr.... i'll get my coat!!

Snaggles

(Land_of)_Maz wrote: »

so in a funny kinda way.... when i run normally (my pace- i.e. very very slow) and i feel like i need to take it down a bit to recover, without walking as such....

When i speed up again, it's almost like a sort of fartlek innit????

errrr.... i'll get my coat!!

:rotfl: Right there with you.....again!

(Land_of)_Maz

Snaggles wrote: »

:rotfl: Right there with you.....again!

you n me babes! you n me!!

chickadee

Hi everyone,

I thought I'd pop in to let you know how things have been going for me.

I did a couple of short runs last week (3 to 3.5miles). On Friday I gave blood and still wanted to run because I felt fine. However, soon after I started I felt really weak and it was a real struggle all the way round. Yes I know coach, you warned me but I thought I knew better! I will always listen to you in future.

We went away for the weekend down to Cambridge so there was no opportunity to run on either Saturday or Sunday. I ran at the running track on Monday whilst DS played footy. I did 14 laps, one slow to start and a cool-down lap to finish. It took just over 30 mins so I was happy enough with that. Went to gym yesterday for a quick cardio session (cross-trainer, run, row). I set my clock early this morning with the best of intentions to do a morning run but the rain was hammering on my window and i just couldn't face it.

The thing is, I really need a goal. I am doing a 10k race on Sunday. I don't really have any aspirations for it, so it will kind of set a marker out for me as to my current speed and fitness.

If I target another 10K in, say, three months' time, is there any chance Coach Rich would put me a training plan together for me to improve my time? (Pretty please?)

sallyx

RichOneday wrote: »

Yep, it looks like there's a pretty good understanding of fartlek.

Sally, I think you're putting too much pressure on yourself - you run as you feel, not at a particular pace.

Ok if I ran as I felt I would be on serious plod...never to get above 10k pace

RichOneday wrote: »

And although the faster sections are intended to be at an elevated pace the idea is to still not run too quickly but to try to maintain a slightly faster pace for as long as it is relatively comfortable.

that would be about 1 min then :rotfl:

RichOneday wrote: »

The key being that as soon as the pace starts to become a struggle thats when you ease down and let the legs and lungs come back into play.

What I find is though that once I have done that really fast pace doesn't matter how slow I go until I stop I just don't recover enough and find the breathing all over the place. :think: Definately think I am going too fast. So if my normal comfortable pace over 6 miles is around 9:20 m/m what should I be doing speedwork at? around 9:00 m/m or just as I feel (trouble with that is that I have no concept of how fast I am or not going)