DFW Running Club!!

becky_rtw

Wow Hypno - 9.35!!!! Nice one , I'm not expecting anything faster than 10 minute miles today so thats some going!

Eat choccie away - save one for me though please

hypno06

*save a choccy* hmmmm....not a phrase I understand - I may have to google that one!

I want to be able to go out and plod 10 min miles - how do I pace myself? I can't wait to get back to the running club after New Year - hopefully that will help regulate my milage a bit?

RichOneday_2

More positives than negatives there, Hypno!

Ignore Becky, she's got enough choccies of her own (if you've got any dark choc ones though going spare I'm here ).

So a little swift out of the blocks this morning - you must have been feeling good!

becky_rtw

Hi Hypno - with regards to pacing, when I'm plodding (at whatever speed plodding is for you) I run so that I can sing along to my mp3 player and still not be out of breath - I can run 12 miles at 9.30 so 6 at 10 is serious plodding for me, but its different for everyone.

When you start on runclub and serious training in Jan that should help you find your speeds - I work on 4 at the moment:
1. interval speed (around 7.30, really panting, sore chest etc)
2. Marathon pace (around 8.00, panting and tired, but not sore chest, on a good day I can keep this up for about 6 miles)
3. Long distance pace (around 9.00-9.30, not panting but tired from about 10 miles in)
4. Plodding pace (10.00 and over, for recovery runs and days when I'm feeling off)

Obviously as my training progresses these paces should get quicker so that eventually (hopefully ) pace two should sit somewhere between pace 3 and 4...so for you right now pace 2 is about 9.30-10.00 so plodding would be slower, but as the months go by 10.00 will easily become plodding

I also found it really helpful to go to the LM site and download the split times for three runners last year who got my target time and see the variations and targets for the different distances...

hypno06

I have to admit, it didn't feel as though I had gone off too fast - if anything, I felt that my footsteps were a little heavy - even contemplated turning my ipod up so I couldn't hear the dull thud thud every time

So, I take it as a positive really - and it was my legs that protested rather than my lungs so I think that is good.

becky_rtw

Okay so I'm back

Not quite 10 minute miling...

56 mins on pulse 110 for 6.2 miles puts it at around 9 min/miles - but I did feel like I was taking it easy all the way round except the hill...I suspect today could have been one of those 'float' run days where I could have pbed for a hilly route, but I was forcing myself to slow down and think about slogging it out tomorrow to do the 14 in 2.10 or so if I can

RichOneday_2

becky_rtw wrote: »

Okay so I'm back

Not quite 10 minute miling...

56 mins on pulse 110 for 6.2 miles puts it at around 9 min/miles - but I did feel like I was taking it easy all the way round except the hill...I suspect today could have been one of those 'float' run days where I could have pbed for a hilly route, but I was forcing myself to slow down and think about slogging it out tomorrow to do the 14 in 2.10 or so if I can

Nicely done!

Xmas day excesses haven't done you too much harm by the looks of it!

You did well to restrain yourself and just enjoy the feeling - you were due a 'feel good' run though so its not too much of a surprise.

That should set your confidence up nicely for tomorrow.:D

becky_rtw

Ooo another thing - my mother bought me running compression socks - I dont like them (tried them yesterday they made me get seriously bad cramp), but I've taken the tags off (oops) - they are size five to eight and I have two pairs if anyone wants them...they are nike dri fit ones...pm me with address and I'll send them over - first come first served!

Obviously I'll wash the worn pair before sending!

Amanda666

Hi I wonder if I could get a bit of advice. Have been reading the thread for a while but have now decided that I need a better plan.
I have been trying to run 3 times a week for the last 10 weeks, at the moment all on the treadmill as I dont feel safe running alone esp at night.
I started at a base of : 3.44k in 30 mins and my last run on Tuesday was 6.4k in 45mins. I have always used a random incline level as I want to push myself.

I would ideally like to run either a 10k or half marathon in the summer.

The questions I have are :
1) if I carry on increasing the distance will the speed come?
2) is there plan that I could follow?
3) should I be doing any other exercise - I currently swim about 1k twice a week and take a body balance class weekly

As the gym is closed till Monday, I have plotted a 5m route ( using the car as I cant work the mapthings!) so am going to see what thats like.

Have a great Boxing Day

x

becky_rtw

Hi Amanda and welcome!

Rich is good with question answering and since I've never run on a treadmill I dont know what its like to swap to outdoors...but 6k is about 4 miles so a 5 mile route shouldnt be too difficult for you and 4 miles in 45 mins is pretty good going

Good luck with your run!