DFW Running Club!!

Jolly2009

RichOneday - thanks for that. I'm planning on going for a run this evening so I think I will go a bit slower and add a little extra distance and see how I go. Will update on how I go a later.

Thanks again!

hypno06

6.05 miles done in 61:17..........so that is 10:09 per mile average :j :j :j

Ho ho ho!!!!

RichOneday_2

Well done Hypno!

Thats a great effort and has to be worth a 60 min 10K in a race surely!

How does the course you just ran compare to the Wymondham 10K?

RichOneday_2

becky_rtw wrote: »

Hi Jolly,

Welcome! It sounds like you've made good progress and you've got a goal in mind so that great (its always easier to push yourself if you can see something at the end of the effort)

I would do both! You'll need to get the distance up to 4 miles as a 'training block' eventually, but for now keep the 2 miles 3 times a week - one of these you push the pace and try to run a bit faster and two as slow/recovery runs at you usual pace. The 4th run I would do much slower and try to increase the distance - aim for 3 miles at first, then once thats okay up to 4 and so on...do not worry about times of these longer runs at the moment.

Maybe Rich will have other suggestions, but thats what I would do , hope it helps! Once you can run 4 miles comfortably then you can look at hill runs, fartlekking, intervals and all the other fun stuff

edit: ignore me Rich is much better at these things - his advice is better!

There was no difference in the advice, Becky, except the idea of using one session to push the pace a bit.

I'd leave that till much later, purely from an injury avoidance point of view. There's nothing wrong with pushing a little bit but its better to let the whole body just prepare itself at its own pace and get the right infrastructure in place before worrying about speed.

But theres no one 'right way' to do things and pushing a little bit in one session might add some variety to mix things up.

hypno06

Thanks rich! I don't know what the Wymondham course is like, so can't really say, but todays route is quite hilly - the first mile is all uphill, quite a long old drag, but I did it in 10 mins dead......then a fairly steep downhill which I have to work really hard at not going hell for leather down! I did ok though, because I was slower on the downhill mile than I was on the uphill, so keeping things constant!

Then the rest of it is "undulating" - nothing very scary, but equally definitely not flat!

So I should be able to go AS fast on the 10k even if I don't go any faster!

I am pleased, anyhow - my previous fastest for this particular route was 66:18 on 18th November, so I am 5 mins faster today :T

RichOneday_2

Wow, that is some improvement!

Based on that I am confident that you are going sub 60:00 for 10K very shortly, even if not on New Year's Day.

I take it you're buzzing at the moment?:D

hypno06

Oh yes, I am buzzing!! I am just so pleased that I am at the same sort of level that I was before I had the children, when I was half the age I am now!

I have another 10k planned for Good Friday - this is my Dad's Memorial Race......the Roger Wing 10k at Bungay, so it will mean a lot to me to get a decent time then. So if I don't go sub 60 on New Year's day, I will certainly be doing so on Good Friday.....tears and all!

RichOneday_2

Yep, you will certainly have a time beginning with a '5' for Bungay - I have no doubt about that!:D

hypno06

RichOneday wrote: »

Yep, you will certainly have a time beginning with a '5' for Bungay - I have no doubt about that!:D

Plus you get an easter egg at the finish - what an incentive!!!!!!!

RichOneday_2

hypno06 wrote: »

Plus you get an easter egg at the finish - what an incentive!!!!!!!

Shhhhh.......don't tell Becky!!!!:p