DFW Running Club!!

RichOneday_2

Nice to see you back MM2 and that you've managed to get out over xmas.:D

Alias, never done a beep test but it sounds mighty hard work. Careful with that calf muscle though!

Chickadee and Sally - sorry for the wait but have just sent the emails!

hypno06

Loads of ice outside, coupled with a big pile of waffles being made by my lodger mean that another day has gone by without a run.

I won't let it bother me though......there's always tomorrow, and I got a fair bit in last week so I don't feel so bad.

Well done to those of you who have been running in the last couple of days :T

Jolly2009

Hi guys,

I feel bad as slacked and did not go for a run at all these past couple of weeks but....I did go tonight, infact just got back and managed my usual 30min run (even though it's -3 outside where we are at the mo!!) and feel really good for it!

Here's hoping to keep it up now. Aiming for 3 runs this week and then go from there on....anyone advise how best to or what to buy to monitor distance etc.

Hope to be popping in more often now :j

RichOneday_2

Well done on getting out Jolly - it sounds like you've got the feel good factor as a reward for your efforts!:D

In terms of tracking distances the best and easiest tool is mapmyrun.com which the majority of people seem to use.

Jolly2009

Thanks for that, will log on and have a look. It's amazing how good I feel, wish I had gone out sooner!!

Jolly2009

Ok. Just mapped my run and it's 2.15 miles which takes me 30mins - i was doing this before Xmas too.

What's my next step do you think?

chickadee

Hi there, Just opened up my emails. Thanks very much Rich. The plan is great and whilst there are a lot of miles there it isn't unexpected and I know I can handle it. There are a few races locally that I would like to incorporate into it, as you suggested. I'll have a look at the dates and check later with you how best to incorporate them into the plan.

I went out for an easy run tonight. 4 1/2 miles but the pavements were very icy so it wasn't quick . A couple of months ago I fell over twice within a couple of weeks. Once I just tripped on a pavement after a work meeting and I hurt my hand (very embarassing as I was with a colleague at the time) and the second time I was hill walking with OH and I slipped and hurt my hand again. I don't have lasting injuries but my confidence in icy conditions has certainly suffered as a result. I'm now very wary indeed when it is slippery underfoot.

Alias - well done on the beep test. It sounds like hard work and a lot of pressure trying to keep up with the beeps. Am I right in thinking they get faster as the test goes on?

Judi - hope you enjoy your first run! Don't overdo it when you first start out.

Hypno - mmmmmm waffles (said in a Homer Simpson voice )

chickadee

RichOneday wrote: »

Week19

Mon5/1 Rest Day
Tues6/1 3 x 1 Mile (6:29, 6:16, 6:18) (Average 6:21) (Pulse 126)

Morning everyone!:D

That was certainly the lowest temperature in which I've taken on an interval session at -5.5c!!:eek:

Hehe, so you weren't doing the 'northern bloke' thing and wearing shorts this morning then?

-5.5C Yikes! I was chilly this evening at -1C

RichOneday_2

Its interesting how both times you slipped were while walking.

I've always felt a lot safer running on ice rather than walking on it and, as daft as that sounds, it does make sense when you consider that 3 times your body weight is landing with each running stride as opposed to 1 times body weight with walking - so much more grip! Its a bit like chucking something heavy in the boot of a car to get more grip in icy conditions.

All the same still best be careful.

I hope you're as lucky as me with the way the races fall. 4 out of 5 of my build up races have fallen on exactly the right dates and all are within 3 miles of home! Now how did that happen?:rolleyes:

And of course you'll manage the mileage, but you probably need to lower the efforts on the easy runs and save your energy for the key sessions. The best description of the effort for the easy runs is that you should be able to immediately repeat the session should it be required!

Hehe No certainly no shorts this morning, but then again we didnt think twice about racing in shorts at -1c on Sunday, did we?:p

Jolly - You should be trying to do as much walking as possible around the running to build all the core strength and stability you need for running. It depends on the time you have available but with 3 sessions available I would be using one of them to get a longer walk of 4-5 miles in. Walking is not a backward step in this regard, it will help your running progress more quickly in the long run.:D

Jolly2009

Thanks for that, I will add some walking in on my next run. I'm working from home a lot lately so I could probably do some form or walking or running most days....if I can get my backside into gear!

OH and I do like to do a lot of walking and hiking, visited snowdonia in both Nov and Dec so maybe I could get more out of that too?