DFW Running Club!!

RichOneday_2

sallyx wrote: »

Yes I know there is a long time until FLM but I am just aware that I never seem to get a full weeks worth of training down to various reasons and I worry that as time goes by this will really effect my chances of actually getting around. Will just keep plodding away, no chance I will ever keep up with all your fast peeps.
Can I ask a question Rich, in the training plan when it says time trial, am I supposed to run these at race pace and see what I can pull out the bag or just run at easy pace but keeping a record of the time??

Chris lovely to see you back, have missed your imput

A time trial is pretty much like your own personal race, hence the reason why we sometimes substitute races for time trials.

The idea is that you should really test yourself out to see how the training is going. You would set off steadily and build the effort throughout the run. With 4 miles to go for instance, you should be running at a pace you feel you can maintain for 4 miles, but not 5 or 6. You should be near your limit.

RichOneday_2

Idiophreak wrote: »

Yeah, I started in June too.

I was thinking at lunch...when did I become "that guy" that runs 10k's in his lunch hour. I'm not kidding, I'd *never* have thought I was capable of that 6 months ago.

...and I was, of course, referring to roddy as the more experienced runner

More experienced, maybe, but remember I've only been running since the end of August. Before that it was more than 2 years ago, so I'm a newbie in terms of current training.:p

Idiophreak

RichOneday wrote: »

I know you're buzzing away after that - your race pace is quicker than that, so when you've enjoyed the thrill of this you're going to start thinking about just what is possible!

Was it even pace, or steady first half then bury yourself in the second half?

Don't know about buzzing..."shattered" sounds better...My heart was *really* beating out of my chest at the end of this one. Should have taken my pulse, I guess, but not sure I can count that hight, anyway.

Did 7:50/7:46/7:50/7:36/7:37/7:17/6:20 - so actually quite a constant first loop (it's a 2 lap 3.2 mile route) - must've had a tiny bit left in the tank for the end.

HORRID headwind between about 2-2.7 (and, 5.2 - 5.9) miles, so the ending was really tough...had to keep pushing on.

One of the things I think helps most, though, is that now I'm finally over my shin splints properly, I find I don't really need to do a gentle half mile or so to warm up at the start, as I always used to...I get straight into my stride from the off- that's an easy way to knock a minute off my time, right there.

becky_rtw

Yeah I've noticed that in the last day or two Idio - no need for a gentle jog at the start, can go straight into a rhythm and my muscles dont complain , I think thats whats been helping with my times too!

RichOneday_2

Idiophreak wrote: »

Don't know about buzzing..."shattered" sounds better...My heart was *really* beating out of my chest at the end of this one. Should have taken my pulse, I guess, but not sure I can count that hight, anyway.

Did 7:50/7:46/7:50/7:36/7:37/7:17/6:20 - so actually quite a constant first loop (it's a 2 lap 3.2 mile route) - must've had a tiny bit left in the tank for the end.

HORRID headwind between about 2-2.7 (and, 5.2 - 5.9) miles, so the ending was really tough...had to keep pushing on.

One of the things I think helps most, though, is that now I'm finally over my shin splints properly, I find I don't really need to do a gentle half mile or so to warm up at the start, as I always used to...I get straight into my stride from the off- that's an easy way to knock a minute off my time, right there.

That is just about perfection in the way you would want to see your splits at the end of a race - strong, equal pace in the first half, followed by an increase in effort as the end gets closer and you find a little bit of additional energy to call upon.

A negative overall split shows you got it paced just right.

25% of the race into a strong headwind as well - thats got to be worth a bit of time, so its quite some improvement in that one run.

Congratulations.

hypno06

Today's 11 min mile production was brought to you with the added features of driving rain, freezing temperatures, a head wind no matter which way I was running, the red hot chilli peppers on the ipod, some deep puddles, a gritter lorry, some pitiful looks from people in the pub....

.....and 3.73 miles in 39:56

Off for a soak in a hot bath

becky_rtw

Well done Hypno - now thats some effort - I would have just stayed in - but then I'm a soft southerner

hypno06

I'm a soft southerner too.......but I am even more of a wimp because I can't do morning runs

becky_rtw

I must be mad but I'm getting up a 7am to do tomorrows 10k as well!

hypno06

My alarm still goes off at 6 at the weekends, but that is because I have to get the children to their ski training......no such thing as a lay in where we live:rolleyes: In the summer when they are racing every weekend, we are up at 4......but no time for running at that time because I have to drive them all over the bloomin country!

Good luck with that 10k in the morning! I am teaching tomorrow so won't be running, my next mission is to do 10 miles on Sunday :eek: