DFW Running Club!!

hypno06

welcome kmstuart!! good luck with that first run of 2009! Remember to report in so we can give you a virtual pat on the back!

RichOneday_2

Yes, welcome along Kms.

Obviously you're not too unfit if you're happy enough to pop out for a 10 miler, so it will be interesting to see what goals you set yourself when you've decided!:D

kmstuart

Just having a quick check of a route i ran last year to see how far a certain point was then i'll probably repeat it. Its along a cycle track and flat for a bit then it climbs up hill towards the lake district proper. Won't be going beyond the traffic free section today so i only have about 6 miles to the turnaround point which should be more than enough for today and if i feel ok i can add a bit more back at my end of the cycle track network

kmstuart

I did set some goals the other week but i was considering having a proper look at them later on and classifying the targets in a different manner. This is the blog i did for my 2009 goals. Was definatly going to list target times for each distance for 4:00 and 3:45 marathon times from McMillan. Was considering adding in WAVA rating targets for 55% ratings and in the case of any still below 50% that time too.

2009 goals

2009 Goals etc

There are two ways to look at my goals really. Specific targets for each key distance or focusing on one distance only. The latter would via the help of the MacMillan site have targets for the same distances just not nice round figures. Naturally being its me I’ll cover both

5k
Current PB 25:10 achieved at only my second ever 5k race. Current goal for here is sub 25 but I suspect that isn’t exactly challenging to me so I’ll have to declare sub 24 as the goal.

10k
Current PB 51:53. Current goal is sub 50 which will be a decent challenge for now although it may well need revising downwards later on in 2009.

10 mile
Current PB 1:28:36. Now this is one I almost beat whilst taking it easy supposedly back in November. Current goal is sub 85 but come the end of 2009 it may well be nearer sub 80.

Half Marathon
Current PB 1:57:03. This one I set back in October on a hot day and fairly tired legs so I suspected at the time on a cooler day and without marathons both the previous weekends I could of gone sub 1:55. This will remain the goal for now but it also may drop down later on in 2009.

Marathon
Current PB 4:26:23. This is the tricky one. I already have times for all of the above distances that should get me under 4:15 according to MacMillan. The goal for now will remain sub 4:15 but I will be aiming more for sub 4 come the later parts of 2009 I hope.

Now using McMillan and a time of 4 hours I need to be doing the following times for the above distances

5k: 24:37
10k: 51:08
10 mile: 1:25:41
Half: 1:53:47

Interestingly none of those are a long way off of my current PB’s and several are probably within range of being beaten now. I also, for my own reference, have the times MacMillan recommends for a sub 3:45 marathon too which give me something to work towards a bit longer term. Could say it gives me a second target to go for on my shorter races too I suppose. Longer term I’m hoping to target sub 3:30 but we’ll see how things go towards these slower targets first before getting carried away.

RichOneday_2

dancingphil,

A very good question, but unfortunately without an answer really.

The rate of muscle production is not constant, ie an untrained athlete will build muscle fairly rapidly initially, and may even put weight on as a result, but that muscle gain will slow down as marginal gains become harder to achieve.

So there are too many factors involved to just express in terms of 1 kilo of muscle = x work units.

A well trained athlete could train steadily for 2 hours and gain no muscle at all whereas a complete novice might lose 0.15 kilos of fat and gain 0.25 kilos of muscle during the same period.

That probably doesn't make things much clearer does it?:rolleyes:

RichOneday_2

kms,

Interesting targets. You've got a clear grasp on the ineterrelationship between distances.

Just out of interest I've done my own calculations on equivalent shorter distance performances for a 4hr marathon which gives the following:

5K 26:05
10K 53:49
10Miles 1:27:50
1/2 Marathon 1:56:49
Marathon 4:00:00

Not a vast difference, but the times you quoted should give you a little margin to spare assuming sufficient distance work of course. It will be interesting to see how you get on!:D

sallyx

Rich great run this morning...keep up the good work I can't wait to see Chickadee's results...come on don't keep me in suspense!

I have a favour to ask Rich when you have 5 mins

RichOneday_2

sallyx wrote: »

Rich great run this morning...keep up the good work I can't wait to see Chickadee's results...come on don't keep me in suspense!

I have a favour to ask Rich when you have 5 mins

Hehe no, its not really fair to do that, but she was aiming for 57:50 or thereabouts and she's happy - so thats a clue!:p (That should be VERY happy!:D ).

A favour? Fire away...............

sallyx

I was wondering if you could re-do my training plan. Im so off track with it and just want to draw a line under it and start again (having a mental hurdle realising I have missed so much) could we go back to long runs around 10 miles and go from there. Just no way I can continue where I am on current plan. Or any advice if I should do it differently ?
Thanks

RichOneday_2

sallyx wrote: »

I was wondering if you could re-do my training plan. Im so off track with it and just want to draw a line under it and start again (having a mental hurdle realising I have missed so much) could we go back to long runs around 10 miles and go from there. Just no way I can continue where I am on current plan. Or any advice if I should do it differently ?
Thanks

No problem. Are we looking at the same available days as per the original plan?

There is actually quite a bit of time still, 15+1 ie 15 weeks training and 1 tapering, so drawing a line under things, taking a deep breath and starting a consistent path towards April 26th is a good idea!:D