DFW Running Club!!

jjwhittle1981

becks thats good going on the interval training, like you said it can only get better.
Your pulse 140 is good, when ever i stop i find it going above 170!!!!

Didnt go for an all out run yesterday, instead did the good old military bleep test!!
Way running 2 shuttles then resting for 2 shuttles ( which were 20 meteres each). I managed to get to level 13 the first time then level 15 on the second go. I felt good and only really felt pushing myself towards the very end of the second test.

becky_rtw

Wow well done JJ! I used to hate that test at school - they made us do it once a term and put us in 'sets' for gym based on the results urgh...

jjwhittle1981

Its the worst test in the world. and it doesnt help that i need to get up to level 9.10 and im struggling to acheive this level. i can get up about level 8 but i just cant seem to get the speed into my legs to get up to level 9.10.

chickadee

RichOneday wrote: »

I wonder how Chickadee's intervals have gone? Low 8 minutes? Or maybe, dare I say, sneaking into the 7's? We shall soon see......

Morning, a bit late reporting in on last night's session, but here it is. Avg 8:11 (7:55; 8:05; 8:26) As you can see the intervals weren't exactly consistent, but it is still going in the right direction even though it isn't under the 8 minutes yet. Main lessons learnt: Don't go out too fast. By halfway through the second interval I could hardly breathe. I persevered and did a reasonable time for the second but by the third I was goosed! Interestingly though what I thought was a 'taking it easy' third interval was only 4 seconds slower than my average time for 2 weeks ago, and it really felt like taking it easy!

So all in all, a difficult session but the results are still improving and it is encouraging.

Becky - well done on your first interval session - great times! They are tough, as you found today, but well worthwhile.

Idiophreak

I might be alone, here, but I really like the beep test, I find it a good challenge (even if I ended up in a coma last time I did it..not sure the two were 100% linke)...how did you get hold of it? Wonder if there's anywhere you can download an mp3 from...hmm...

RichOneday_2

chickadee wrote: »

Morning, a bit late reporting in on last night's session, but here it is. Avg 8:11 (7:55; 8:05; 8:26) As you can see the intervals weren't exactly consistent, but it is still going in the right direction even though it isn't under the 8 minutes yet. Main lessons learnt: Don't go out too fast. By halfway through the second interval I could hardly breathe. I persevered and did a reasonable time for the second but by the third I was goosed! Interestingly though what I thought was a 'taking it easy' third interval was only 4 seconds slower than my average time for 2 weeks ago, and it really felt like taking it easy!

So all in all, a difficult session but the results are still improving and it is encouraging.

Becky - well done on your first interval session - great times! They are tough, as you found today, but well worthwhile.

Chickadee,

You've summed it up well - the whole aim of intervals is that when you drop back to the pace of longer distance races, eg 10K, you find the pace a lot more comfortable.

You have improved so much in a short period of time and those first two reps were very impressive. Another thing indicated by those first two is just how much your confidence is improving at the thought of dealing with faster paces. You now trust that you can get faster, and know how to do it.

It doesnt do any harm to test the limits and see the last rep falling off, your average still improved by 11 secs.

Just keep doing the sessions and the improvements will come.

Well done.

RichOneday_2

Week12
Mon17/11 7.0 Miles Brisk Walk
Tues18/11 3 x 1 miles 6:56, 6:57, 6:54 (Pulse 136) (Average 6:56)
Weds19/11 10K 49:56 (Pulse 122)
Thurs20/11 8 Miles 1:08:49 (Pulse 108)
Fri21/11 Rest Day
Sat22/11 ParkRun Leeds Hyde Park 5K 23:21 (http://www.parkrun.com/Default.aspx?tabid=257)
Sun23/11 14.0 Miles 2:06:36 (Pulse 98)

Week13
Mon24/11 7.0 Miles Brisk Walk
Tues25/11 3 x 1 miles 6:40, 6:39, 6:45 (Pulse 134) (Average 6:41)


This was the fourth 3 x 1mile session and certainly a lot easier than the first a month ago. The progression has been as follows:

7:31 (Pulse 136)
7:06 (Pulse 130)
6:56 (Pulse 136)
6:41 (Pulse 134)

As these are entirely like-for-like sessions the benefits are clear to see. Another factor is that the lowest averages are achieved by keeping the rep times, and efforts, as close to each other as possible although, as Chickadee will testify, that is often easier said than done!!

Glorious sunshine, still and cool - absolutely perfect interval weather.:D

becky_rtw

Wow impressive intervals Rich and Chick - I'm full of admiriation for you two now after finding it so hard this morning

mummum2

Hi all, Reporting back after the weekend, didn't run yesterday lunch, but went out today and did my 5k in 33 minutes! Wind was cold. Well done to all on their goals:T

chickadee

becky_rtw wrote: »

Wow impressive intervals Rich and Chick - I'm full of admiriation for you two now after finding it so hard this morning

Hi Becky, I never said I find intervals easy! They are really tough, you really have to push hard, but keep at it and the times will come down. Both Rich and myself will vouch for this. I have been doing these intervals for about 6 weeks now and they really do improve speed. Give the session another go next week, at least now you know what to expect. Maybe run the first within your known limits, then push harder on the last two?