DFW Running Club!!

RichOneday_2

chickadee wrote: »

Hoorah! I'm making progress!

Just been to the track tonight and done my 3 x 1600m interval session. My times were...wait for it...8:18, 8:23, 8:24 on an avg HR of 161. So, the HR is consistent with last time's effort levels, but an increased pace.

Last week I was doing a similar pace but only for 800m intervals, and I didn't feel like I could sustain it for a full 1600m, but this week I can!
I'm dead chuffed! :j

Fantastic.

So that sums the tiredness up - it is often only one day of rest that is needed.

So, the equivalent session has come down form 9:02 to 8:22 in 2 weeks - right at the top end of expectations.

Roughly speaking you had come down from 9:02 to 8:45 last week, so the improvement has continued this week - which shows you are ready for this type of training.

You have pushed hard again so you must feel exhilirated - as if your body is coming alive, no doubt!

becky_rtw

Well done Chick! Impressive intervals I must say!

No 10 milers on rest days please...although I didnt have sore muscles today so obvisouly didnt work hard enough yesterday

sallyx

Pah Becky you lightweight....get on and do that 10 miles
Chick great times there for your run tonight

I wonder how Maz got on tonight at run club.

sallyx

Rich as you [STRIKE]ignored[/STRIKE] missed my last question:p can I ask shall I resume training plan where I left it, or continue as if I had been running for the last 2 weeks?

chickadee

RichOneday wrote: »

Fantastic.

So that sums the tiredness up - it is often only one day of rest that is needed.

So, the equivalent session has come down form 9:02 to 8:22 in 2 weeks - right at the top end of expectations.

Roughly speaking you had come down from 9:02 to 8:45 last week, so the improvement has continued this week - which shows you are ready for this type of training.

You have pushed hard again so you must feel exhilirated - as if your body is coming alive, no doubt!

You bet! The thing is, when I started out, and you said I would need to be doing 7:30 average for 1600m to be realistically capable of a sub-50 10K in my heart I didn't think it possible for a plodder like me. Now I know I can do it! I am buzzing.

Also, I was pushing hard, but I really didn't feel like I was going that fast. It just felt like my normal *trying hard* pace. I was gobsmacked when I looked at my watch after the first interval.

I wonder if Helen spotted how fast I was going? No, didn't think so!

hypno06

chickadee you have inspired me.....

as you know my goal at the moment is to run the FLM - hopefully in a time of about 4 hrs 30.

Then.....inspired by chickadee.....I am going to work on a sub 50 10k........when I was running before (a squillion years ago) my best ever 10k was 54 mins. It would be fab to get to be quicker than I was when I was 21. Perhaps this can be my goal for my 40th birthday or something!

But first......milage for the FLM.......

RichOneday_2

chickadee wrote: »

You bet! The thing is, when I started out, and you said I would need to be doing 7:30 average for 1600m to be realistically capable of a sub-50 10K in my heart I didn't think it possible for a plodder like me. Now I know I can do it! I am buzzing.

Also, I was pushing hard, but I really didn't feel like I was going that fast. It just felt like my normal *trying hard* pace. I was gobsmacked when I looked at my watch after the first interval.

I wonder if Helen spotted how fast I was going? No, didn't think so!

And thats in 3 sessions - I've got my third session tomorrow so I'm following your routine one day behind. The first week was 25 secs improvement, this week will be ???. But see how similar the improvements are?

You will get there if you do the sessions, there's no question about that.

As for Helen - the difference between you and her has come down from 3:40 to 3:00 in 2 weeks so that isn't bad - she is a current Olympic athlete after all!

chickadee

hypno06 wrote: »

chickadee you have inspired me.....

as you know my goal at the moment is to run the FLM - hopefully in a time of about 4 hrs 30.

Then.....inspired by chickadee.....I am going to work on a sub 50 10k........when I was running before (a squillion years ago) my best ever 10k was 54 mins. It would be fab to get to be quicker than I was when I was 21. Perhaps this can be my goal for my 40th birthday or something!

But first......milage for the FLM.......

Thanks, I'm glad I can be an inspiration! I'm sure the boss will be along shortly, but I don't think that FLM mileage is particularly going to increase your speed. From what I remember, your long runs are meant to build your endurance and won't have a huge impact on your speed. Maybe post-FLM when you are super-fit after all of your high mileage training might be a good time to work on speed? (Don't forget, I'm concentrating on 10k as a target because I didn't get into London. :sad: )

Keep going with what you are doing. I'm sure it will be well worth it when you cross that line in 4:29!

hypno06

Oh don't worry, I won't be trying to do 8 min miles for the FLM.....10-11 min miles will do me nicely for the next 6 months......just so long as I can do 26 of them in a row!

The 10k challenge will be post April 26th.....a nice little summer project :rolleyes:

RichOneday_2

sallyx wrote: »

Rich as you [strike]ignored[/strike] missed my last question:p can I ask shall I resume training plan where I left it, or continue as if I had been running for the last 2 weeks?

Sorry, Sally, I didn't know I'd missed anything!!:o

To answer the question, a break of two weeks or so is no big deal in the overall scheme of things.

You would ignore the lost training and just pick up where you should be as of today. However, because you're easing back into things view each session as 'potential'. In other words, if you're down to do 6 miles, and can only manage 4, don't fight it - mark it down as 4 and move on to the next session.