DFW Running Club!!

RichOneday_2

Idiophreak wrote: »

If you think about it, assuming a generous 7 minute mile for the last .15, it would take a fraction over a minute to finish of the distance - so around 45:35, maybe - knock off the 30 seconds for that idiot distracting me (he almost grabbed me to get his directions) ::rolleyes: and I reckon I've got best part of a minute on you

Hmmmm, nice logic!

I can't argue with it - best start thinking about going a wee bit faster then!!!:D

becky_rtw

Wow well done idio - hmmm good job I'm back early and didnt drink much - need to get back on the fast time wagon tomorrow

Alias_Omega

The list now becomes..

Sun 7th Dec - Skegness 5k fun run in 22m 53s (this must be wrong).
Tues 9th Dec - 3.1 (5k) mile jog / run just under 30mins (non-stop)
Thur 11th Dec - 3.1 (5k) mile jog / run 30m 38s (non-stop)

Today, started off ok, same pace as tuesday, but about 6mins in the legs started to get heavy. Still pressed on with the run, and continued to jog / run straight through without any stops. I got to a point about 0.8k away from my house. Noticed that the stopwatch on my mobile was on 26mins, so pressed on at a faster speed. When i got home, i had just started to wease. I did have asthma as a child, but i have this off and on, might be the start / end of a cold or something.

Next run is sunday. Going to continue with the same route for now, going to concentrate up until new year on running this route at about the same pace, even speed up the final part a little further away from home. Want to crack 5k before i press onto 10k by april 09.

Unsure why the legs are heavy, but think im going to be aching tomorrow when im up at 5am

RichOneday_2

Mon8/12 Rest Day
Tues9/12 10K 45:57 (Pulse 138)
Weds10/12 Incompetent Bleary Eyed Day
Thurs11/12 10K 47:33 (Pulse 122)

Wow - that felt amazing!

Today was planned to be the delayed interval session from Tuesday.

But my calf muscles have been very tight all day so it seemed a little dangerous to attempt a hard quality session. Instead decided to do a steady 10K thinking in terms of 52-54 minutes.

So that was the plan, but after what seemed like jogging through the first mile in 7:16, when I was expecting about 8:15ish, it soon became clear that there was nothing at all wrong with the calf muscles!

It was continued at what felt like a steady pace, but it was the best run so far easily. This is a much tougher course than the one on Tuesday (previous best on this course 49:56) so for a steady run it was just amazing.

It is explained by the fact that there was only one run done in the last 3 days so everything felt strong.

Endorphins galore at the moment!!!:D

Idiophreak

Alias_Omega wrote: »

The list now becomes..

Sun 7th Dec - Skegness 5k fun run in 22m 53s (this must be wrong).
Tues 9th Dec - 3.1 (5k) mile jog / run just under 30mins (non-stop)
Thur 11th Dec - 3.1 (5k) mile jog / run 30m 38s (non-stop)

Today, started off ok, same pace as tuesday, but about 6mins in the legs started to get heavy. Still pressed on with the run, and continued to jog / run straight through without any stops. I got to a point about 0.8k away from my house. Noticed that the stopwatch on my mobile was on 26mins, so pressed on at a faster speed. When i got home, i had just started to wease. I did have asthma as a child, but i have this off and on, might be the start / end of a cold or something.

Next run is sunday. Going to continue with the same route for now, going to concentrate up until new year on running this route at about the same pace, even speed up the final part a little further away from home. Want to crack 5k before i press onto 10k by april 09.

Just food for thought, but when I was starting "cracked" for me meant "done" more or less...Never worried about the pace, so much. I think I did each distance a couple of times, to make sure I could do it, then increased it by half a mile and so on. In doing so, I found that the shorter distances became easier a lot faster than I think they would've had I just practiced the same distance over and over.

As I've got "better", I've found both this trend continues and both my short and long runs benefit from mixing it up - my faster short runs mean my "base speed", the pace I find it easy to run at (sure there's a techie term for it - coachie!) gradually improves and saves time on longer ones. The stamina gained from the longer ones helps me give more to the shorter runs. And so on.

Now, I'm a complete novice and certainly no expert, but I wonder if it might be worth you increasing the distance *a little* between now and the new year, say .3-.5 miles per week, or so, just to keep on building stamina, and the pace will come with it.

In my first few weeks running, my first ever run was 2 miles, which I did in 22 minutes or something, iirc...Then I did it again, to feel like I could own it...Then I did 2.5 and beyond...but each sunday I went back and did the 2mile route again to track progress - the time tumbled to around 16 minutes in a couple of weeks.

You're doing your 5ks in good pace (around 10 minute miles), so you've obviously got a decent degree of fitness already, so don't think you'd struggle too much to up the distance a fraction in the next couple of weeks.

Anyway, as I said, I know nothing, so am just offering something for you to ponder over

Also, don't worry about your legs feeling heavy - you're relatively new at this and your body will take time to get itself sorted - don't worry if you feel like you need a couple of days between each run at this stage, my legs were like planks for a couple of days after my first runs

Idiophreak

RichOneday wrote: »

Thurs11/12 10K 47:33 (Pulse 122)

Wow - that felt amazing!
...

Endorphins galore at the moment!!!:D

Great running, Rich.

*Love* those runs where everything just seems to click and you just going flying off, thinking "where the fork did that come from?" - nothing beats them endorphins

General note: Great running to everyone else on here, too! It's amazing to see so much progress day to day - people's distances are rocketing, times are tumbling - it's so motivating...which is exactly the point of this thread...GOOD WORK!

Alias_Omega

There is a 10k race on new years day, was toying with the idea of entering this. Its only £10, but more of a lets see how i get on, but if i cant get anywhere near 8k or so then no point in trying.

Ideal, if i could knock out 8k by new year in some form of continous jogging, then maybe with the motivation of some old guy catching me up might just spur me on for the final 2k, therefore giving me that goal.

The aim i think, is the lincoln 10k, a kinda suprise as im the fat kid that cant make the 25m beep test in the RAF.

Ive been attending circuits for the past 6 months, alot of press-ups and sit-ups but not alot of running. As you can tell, i can knock out about 48 press-ups or so, but running is flat.

Mainly as legs are cold in gym, and lack of motivation / shortness of breath means i fall short at level 9.3 instead of level 9.10; the aim is to get above that by the next time i take it, and get to level 12 or something..

To then watch everyones eyes as the fat lad who cant pass it just beat everyone by 2 levels (20 shuttles), or thats how it goes in my dream..

If your lucky, i might show you a picture of what i look like...

Good night all.. time for bed..

Alias_Omega

Ah no, lincoln 10k is.. Sunday 29th March 2009

http://www.lincoln.gov.uk/Info_page_two_pic_2_det.asp?art_id=12158&sec_id=3772

and contains hills...

2008 results -http://www.bbc.co.uk/lincolnshire/2008_10k_results.xls

first place in 2008 was in 30mins.

last man was 1:55:30

so, there is hope..

Idiophreak

Alias_Omega wrote: »

Ah !!!!!!, lincoln 10k is.. Sunday 29th March 2009

http://www.lincoln.gov.uk/Info_page_two_pic_2_det.asp?art_id=12158&sec_id=3772

and contains hills...

abit out of my depth.

Nah...I did my first 10k race around 3 months after I started - and was worse than you when I started. It was a flat one, but I made it round in a good time (for me), so no doubt I could have done some hills if I'd eased up the pace a little.

I certainly don't see it as being out of your depth...you've just gotta want to do it

RichOneday_2

Alias_Omega wrote: »

The list now becomes..

Sun 7th Dec - Skegness 5k fun run in 22m 53s (this must be wrong).
Tues 9th Dec - 3.1 (5k) mile jog / run just under 30mins (non-stop)
Thur 11th Dec - 3.1 (5k) mile jog / run 30m 38s (non-stop)

Today, started off ok, same pace as tuesday, but about 6mins in the legs started to get heavy. Still pressed on with the run, and continued to jog / run straight through without any stops. I got to a point about 0.8k away from my house. Noticed that the stopwatch on my mobile was on 26mins, so pressed on at a faster speed. When i got home, i had just started to wease. I did have asthma as a child, but i have this off and on, might be the start / end of a cold or something.

Next run is sunday. Going to continue with the same route for now, going to concentrate up until new year on running this route at about the same pace, even speed up the final part a little further away from home. Want to crack 5k before i press onto 10k by april 09.

Unsure why the legs are heavy, but think im going to be aching tomorrow when im up at 5am

Alias,

Idio's summary is spot on. you're right about taking it steadily and letting improvement come rather than trying to force it.

However, 5K is just about the worst distance to concentrate on I'm afraid, due to being just below the 'training threshold' which just happens to be mysteriously around the 4 mile mark!

You are far better doing 2 x 4 mile runs in a week than 3 x 5Ks. It might sound odd, and it isn't fully understood, but its definitely true.

I remember Becky struggling with getting her distances to improve because most of her runs were around 5K. By taking a diversionary route on the way to work to increase runs to 4.5 the distances soon started to bump up - currently at 14 miles and heading towards 20 miles! So it does work.

Its always better to do it the easy way wherever possible!:D

But good work, keep it up.