DFW Running Club!!

judi24

Thanks Hypno - I am so desprate to get out! I have new shoes to try! But watched an old man fall outside the school this morning- it looked like he had broken his hip too! So I think I will have to hold off til it thaws!
I have a 5k loop nearby that is fairly flat that I can walk in about 60min - my aim is to try to run that (or at least 100 yards of it!) to start with.
Just need to get out!

kmstuart

Judi

Runnersworld website www.runnersworld.co.uk will probably have a beginners running schedule somewhere and when the site opens i'll see if i can dig out a link to it. Essentially its a mixture of running and walking at first.

http://www.runnersworld.co.uk/news/article.asp?UAN=30 0-30 mins constant running in 8 weeks or there is

http://www.runnersworld.co.uk/news/article.asp?UAN=47 0-60 mins constant running in 8 weeks too

If you are looking on the site any a link has a red RW in a red box those are for subcibers only (i think this is paying subscribers not just website subscribers)

jjwhittle1981

welcome judi. im a newbie here to and have found the advice really useful by this crazy bunch! lol

Well as its still a bit too icy here for me to go outside, so im going to chicken out and go for a run on the treadmill, i know its cheating but i think at least im doing something.

Head-Out-Of-Sand

I'd like to join please!!

I'm used to doing 2 hours of mixed martial arts 2-3 times a week, but due to a horrible RSI problem with my arm & shoulder I haven't been able to do this for months.

Not only is this really depressing as I love training, I have put on SO MUCH WEIGHT!! Just goes to show how many extra calories I was getting away with by doing the exercise Now, seeing as I'm not allowed to spend money on new clothes, and I can't go to work in my tracky, I'm gonna have to do something about it!

I used to run fairly often a few years ago and would like to get back into it - I'm going to aim for 3x 20 minute runs a week to begin with. Can't start straight away unfortunately as having a flare up of arm problem which has spread to my back but hopefully going to be recovered enough to start running in a week or so.

Will be combining this with the Wii Fit - I'm so annoyed, I got it for xmas and I've only been able to do the brain training so far!!!

Head-Out-Of-Sand

(I do kick a$$ on the brain training though...apart from the maths bit!)

RichOneday_2

Nice to see you back jj and welcome to Judi and HOOS!:D

Judi - training for a marathon is very much like building a skyscraper. In the initial stages nothing much seems to be happening as you dig out and build the foundations, creating the stable strong base that will be able to cope with the forces exerted later.

Once the foundations are in place progress starts to accelerate and additional floors of the skyscraper seem to go up in no time until you have reached heights which are dizzying!:D

Unfortunately, some people try to build skyscrapers without bothering with the foundations and, after just a few floors, things start to creak and building has to come to a halt while remedial work is carried out.:rolleyes:

The aim during the foundation building, as far as running is concerned, is to strengthen all the key muscles, reduce fat and increase lean muscle. The good news is that its easy, the bad news is you dont need to be doing vast amounts of running during this stage.

Walking burns more fat per mile than running and builds muscle strength without damaging untrained muscles. Going straight into too much running will inevitably lead to some sort of injury and may well cause long term weaknesses.

So the best way to start is to get some decent walks in, at least 4-5 miles if you can manage that. Then every other session set off as a run, but as soon as anything starts to get uncomfortable stop and walk the rest of the route. Obviously you need to be well wrapped up for these sessions if you're going to end up walking the end of the session. Re-starting running gains nothing and increases the chance of injury so once stopped walk the rest.

Over time, as muscle increases and fat decreases, you will find that the length of your running increases until eventually you are running, say 4-5 miles. At this stage, each week you will probably be doing 50% running/ 50% walking. The percentage of running will keep increasing until it reaches 100%. At this point you will feel strong and be able to start a structured training program with your body in good shape to handle it.

Rushing straight into 100% running will make things much tougher and limit the amount of training the body can handle later.

But the good news is that a marathon by October is very achievable as long as injuries are avoided so you can certainly achieve your goal.

Good luck and make sure you let us know how you're getting on!!:D

RichOneday_2

Yesterday saw the end of the 10 week second phase of training with the third phase now starting, being the 12+1 weeks of marathon training.

Phase 1 - Fitness Training - (Completed)
Aim: To be able to handle workload of 50 miles/wk.

Wks1-8 180.0 miles Running, 183.5 miles Walking. Total 363.5 miles.

End of phase:
Best 10K 55:06 (8:53/mile)
Longest Run 10.0 Miles 1:40:29 (10:03/mile)



Phase 2 - Basic Training - (Completed)
Aim: To reach race fitness.

Wks9-18 405.0 miles Running, 38.0 miles Walking. Total 443.0 miles.

End of phase:
Best 10K 43:21 (6:58/mile)
Longest Run 18.0 Miles 2:33:31 (8:31/mile)



Phase 3 - Marathon Training - (Commences Today)
Aim: To reach marathon race fitness.

This phase will involve 12 weeks of training plus 1 week tapering to the Blackpool marathon on 5th April.

There will be 4 intermediate races during this phase as follows:

Week2 St Albans 10 Mile - Target 1:08:00 (6:48/mile)
Week4 Dewsbury 10K - Target 39:59 (6:27/mile)
Week6 Liversedge 1/2 Marathon - Target 1:25:00 (6:29/mile)
Week10 Spen 20 - Target 2:10:00 (6:30/mile)

There's a little bit of work to do in the next 12 weeks to reach the targets but I'm certainly happy with how things have gone so far, especially considering the starting point 18 weeks ago of BMI 30.6 (obese) and being nearly 4 stone heavier than currently!:p

chickadee

Hi there! Lots of newbies on the thread, welcome to the mad-house! You'll find loads of help and encouragement here. We are all at different stages so don't think we are all like racing snakes. Some of us are relatively new to running, whilst a few of us are returning after a break and building up strength and fitness.

Rich will give you loads of useful advice and is very knowledgeable. The rest of us just like running and talking about it really. Let us know how you are getting on and if you have any goals don't be shy. We are nosey too .

My legs are feeling decidedly stiff today after the ups and downs of the Pennines yesterday. I was going to give it a go at the track whilst DS was playing footy but his training was cancelled at the last minute so I have had a rest instead. I'll get out for my 4-miler tomorrow, then a longer run on Thursday with my ladies group.

Rich, do you think you could get a chance to put a plan together for me? You know my goal - Prague - sub-4 hrs - 10th May. I told a couple of people at work today about my marathon goal, I was really surprised about how excited they were about it. I thought they would just think I'm a bit barmy but they were really positive. One of them has been to Prague before and he was telling me what a gorgeous city it is. Can't wait!

I wonder how Becky is getting on in NY. I bet she's already been to Central Park for a run, although possibly not at her usual 6am.

RichOneday_2

Chickadee - your plan has not been forgotten, honest!

I was going to do it this evening, but work admin got in the way and I'm trying to get an early(ish) night ready for an interval session at 7am.:rolleyes:

Its on my list, along with Sally's, for tomorrow evening when I should have a bit more time. Fingers crossed!:D

Let the stiffness remind you of what a great race it was!!!:D

chickadee

Brilliant, thanks very much, sorry to hassle you. Yes, it was a great race. Still grinning I didn't realise it was your best so far at 43:21. Sorry, I was so happy at the end I forgot to ask how you had got on. How rude of me!

It looks like you have quite a full racing diary over the next few weeks, and a few challenging targets there as well.

You'd better get off to sleep, you'll need your rest for your 7am interval session :eek: (Are you mad?)