DFW Running Club!!

RichOneday_2

Amanda666 wrote: »

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

Hi Amanda,

The first thing to say is that the most important element in distance training is consistency, ie building training into your normal routine so that it is as normal as eating, drinking and breathing.

It sounds as though you have already managed to do that so that is a massive step in the right direction.:D

Even though it might not seem relevant yet I would get the target race identified now. It makes the training more 'real' and gives you a definite focus. And considering the fact that most races need you to enter 4-6 months in advance you do actually need to be thinking about entering one soon anyway!

To answer your questions:
1. Yes - Speed will naturally develop as muscles get stronger and enable a longer stride length to be maintained. On the flip side, trying to run faster too early can hinder your progress by creating too much muscle damage and subsequent scarring.

2. Yes - If you identify a race, I'll happily put a plan together for you to peak at that race. Are you planning on outdoors running as soon as light allows?

3. No - Other exercise isn't really required except as much walking as you can do will help your core strength and the swimming is good for developing aerobic capacity without putting any stress on joints.


As long as you can keep some training built into your regular routine you will certainly be able to do a half marathon or 10K by the Summer.

becky_rtw

That brings up an interesting question Oracle (Rich)...

Whats the difference between running outside and running on a treadmill in terms of training/effort on joints etc?? Is there none? I remember Hobsch (who I havent seen for a while) was doing loads of treadmill work and was super fast when they got out on the road...

RichOneday_2

becky_rtw wrote: »

That brings up an interesting question Oracle (Rich)...

Whats the difference between running outside and running on a treadmill in terms of training/effort on joints etc?? Is there none? I remember Hobsch (who I havent seen for a while) was doing loads of treadmill work and was super fast when they got out on the road...

I've no idea - I've never run on a treadmill!

I think most people who run on treadmills build inclines into their running though (just because the facility is there!) and therefore are effectively doing their training in the North!

Then if they go out on the roads in the South - its easy!:D

Well, its a thought anyway!:rolleyes:

Amanda666

Rich , Becky thanks for the welcome !

Just back, managed to do the 5 miles in 57 mins, so thats about the speed I have been running indoors.
Am now off to trawl the web to find a suitable 10k I think.

Will report back later
x

hypno06

Hi Amanda, and welcome!

That is a really good start for your outdoor work! Now that you have identified a route, you have a good base for your training, especially on those days when the light allows.

You will have no difficulty I am sure in running a 10k or half marathon in the Summer at a good pace, if 57 mins for your 5 miles is anything to go by.

Amanda666

Hi Hypno, am a lurker in your thread most days !

Have found a localish 10k in July so I think thats the plan at the moment.
Have also decided that 1 of the 3 runs a week should be the outdoor route too. Will need to have a look at the diary to plan this one as daylight hours in early 2009 are limited with one thing and another.

Right still have some delightful jobs on my list for today, cleaning the kitchen floor for one so off to do that before I settle down to watch the football.

RichOneday_2

Mon22/12 Rest Day
Tues23/12 3 x 1mile (6:40, 800-3:14, abandoned)
Weds24/12 8.0 Miles 1:04:11 (Pulse 104)(Previous best 1:07:26)(8:01/mile)
Thurs25/12 12.0 Miles 1:42:06 (Pulse 114) (8:31/mile)
Fri26/12 10K 49:14 (Pulse 104) (7:56/mile)

That makes exactly a marathon run in the last 48 hours in a combined time of 3:35:31!

So just need to string those runs together and run a little bit quicker and job done!!:D If only it were so easy!:p

Is it just me or does everything about today seem like a Saturday?:rolleyes:

becky_rtw

Wow nice running Rich!!! Not your fastest yet, but considering the amount of miles you've put in very impressive! I cant believe you are near my time already - noooooo I have four months to get from 9 minute miles being easy to 8 and I'm hoping I can do it!!!

Ooo sorry everyone else but my socks have gone now!

hypno06

Amanda, I know what you mean about daylight hours - I live in a rural area so it is VERY dark here in the evenings when I finish work. Makes running difficult, and I often have to drive into the city so I can run with streetlights!

Weekends, and days like today, though - it is nice to do my rural lanes in daylight! Roll on spring!

Rich, fab running, and as you say - it is just a matter of gathering them all together - simple :rotfl:

Still munching on chocolates..........will have to run double milage next week I reckon to offset!

becky_rtw

No such thing as offsetting - you've run today so just enjoy

(sorry I'm a bit tipsy on sherry again so ignore me if you wish too...)