Runsnetters keep on Mumming

[VeniVidiVickiQV]

May I?

Just looked at it i think they mean 400 running as fast as you can handle and then 400meters slow jog recovery.

I love the word fartlek, it makes me giggle

Hmmmm
the time thing makes sense.....

Hmmmmm
I would settle for just being able to build up to run for an hour-ish.
I have a half-baked plan to walk in the middle as the 6th KM is uphill.....

I do fartleking!!!

On the home straight of my normal run there is a lane with 22 lamposts. So I spring between the first two, then jog the next gap, sprint, jog, etc.

Went for a swim today for a change.

Am worried that over the summer holidays with dd been about I won't get as much running in. Plus I'll have 2 weeks away with no running at all. DH isn't coming away with us so I defintely can't run as noone to watch dd.

The 4 x 400m means run for 400m as fast as you can then rest...either by monitoring heart beat (til gone back to normal) or walking for few mins til you feel better

In reality you can only do accurate stuff like this on a track...but you could do a good guesstimate....the basic idea is to have a SHORT session (20-30 min max) and have a few fast bursts, recover by walking for a set time between these bursts

a guesstimate of the 4 x 400m would be 4 x just less than half a km
Popsy you can run 1k fast in 5mins
so 4 x 400m means run 2 mins as fast as you can then walk for 2 mins...repeat this 4 times if you do a 5 min jog warm up and a 5 min cool down you have a 26min session

With speed sessions make it up as you go along
start with 5 to 10 min warm up jog
examples are: pyramids 1,2,3,3,2,1 fast bursts with 2 min walking between (as you get fitter you can reduce the walking time between), 4 x 2 min fast with 2 min rest intervals, 3 X 3 min fast etc etc

Fartlek means totally random...make it up as you go along just alternate fast and short bursts eg between lampposts etc

HTH

Went for a run today, although I wasnt planning to.

I was going to do a swim instead. But, DP came home and I just decided to go for it.

Feel much better for it, oddly enough.

Although clearly I look as though I'm struggling - a guy shouted out to me on the way back "you look tired, lady"

You married yet?

Nope - 17 weeks to go.

Hence my need to run - lots

It was a hot muggy day, anyone would look tired, i felt like i wanted to just stop 2km into mine.

Pops just do what you want for a while, if you just want to increase your distance for now that is fine. As it is double your previous effort it is important to get a feel for how far 10km is well before the race, so build up is a good thing. Also any time you do will be a pb.

Didn't like the look of the runner's world one really. The midweek session is a bit confusing and I don't like the idea of going twice at weekend, I don't have time for that.

Lol at veggiemummy running further to show off to us. I know what you mean though, thinking about this thread helped keep me going on Sunday too. Also at the end of my run when I was flagging but wanted to do a little sprint finish I pretended that the woman I go running with at work (she's much better than me) was behind me and was going to catch me up unless I moved my butt a bit faster.

Also liked mamamoo's definition of a good running speed as 'blethering speed'

Think I have persuaded someone else to do the 10k with me and friend from work

ok
decision made
first 4 weeks I am going to work on building up my mileage with 2 short runs and 1 long run (and maybe a session at gym if I can get round to it doing low impact stuff...)

I can currently run 3.4km....so I am guessing that my first long run on sunday should be around 3.7miles and my shorter ones of 2-2.5 this week

0 3.4
1 3.8
2 4.3
3 4.8
4 5.3
5 6.0
6 6.7

Long run times.
Crikey I need to get myself a blog rather than posting tedious deliberations here.....

Anyway - these are the long run times that I propose to do on my long run each week......week 0 is what I can do now....some of those jumps look big....

btw - it is adding 12% each time..

Hang on a minute popsycal, you can run more than 3.4km, you did 5 on Sunday .

Sorry, been off this thread for a while and you've all been gabbing! I've prob missed some vital stuff, but I have to admit that so far, I've only scan read back to find out Popsy's RFL time! Well done you Thats great.

I've been doing lots more outdoor nad less treadmill, due to a suddenly at-home dh , and last night our non-paying lodger kept an ear out for 1/2 hr so I went for a run Didnt have a watch etc, so just ran and didnt worry about time till I checked upon return. I did about the same time (timing off the clock on the door bell so not very accurate!), which I was happy with considering I did that route the other way round, ie with the big hill at the end and gonig up it not down!!

pops - realbuzz have a good blogsite for recording all your runs and times etc...

www.realbuzz.com

Are those distances in miles popsy? And is the 6th week the race or is it the race the week after? You don't have to do the full distance before race day. If you can do almost 6 miles the week before, you'll manage the extra on the day.

Just feel the need to record how I'm doing. Second run yesterday evening, this time I did running/walking at two minute intervals for 20 minutes. Planning next run for tommorrow - two minute intervals for 28 minutes ( I felt like I could have gone on for a bit longer yesterday ). I'd like to do that for a couple more times, then how does 3 minutes run/90 second walk sound?

I've read various beginners plans and none of them seem to "fit" me exactly, so I'm kind of making it up as I go along.

lilliput anf saggar...the 3.4 i mentioned should have been MILES and the plan below is in miles too.....
and I have 8 weeks....well 7 by the time I get my arse in gear again!

I will look at realbuzz as I am conscious that I need somewhere to record the minutae of my training

popsy - when is your 10k again??

I've just signed up for one on September 9th, which is 3 weeks before my half marathon.

Better get out and do some running now!. Unfortunately I've been too busy socialising this week!!!

Socialising? What's that?

Me and dh are going out for a run tonight; first time we've had chance for nearly 3 years (basically between ds1 and ds2). Its going to be very strange!! Am hoping the nostalgia inspires me.

mustrunmore - it's most unheard of - but I've had two nights out in a row!

I'm a bit scared about my 10k now - I was just looking on runners world for a warm up race before my half marathon and signed up for one, and have just noticed it's run by the Middlesex county amateur athletics association, which sounds like it's going to be full of super speedy whizzy people. Oops.

This thread actually dropped out of the 'threads I'm on' page

Getting back into the runnning post-cold is depressingly hard work. I ran a really slow 3k today with 2 short walks in it. It took me 30 minutes. No coughing, but no energy either.

It's so annoying because I'd just reached the point where my 5k was getting quicker and I had the energy to run further. Now the idea of just doing 5k seems beyond me. I'm sure it'll all be back on track in a couple of weeks.

But Pidge, you are speedy

Well, I did a 4.4km with dh (who used to be very very fit but hardly does anything now due to lack of time, just the odd bike to work which is 10 miles). We were pretty much evenly matched I'm very disappointed with myself, as I wanted to completely hammer him like the old days! Oh well. It was really nice to be out and about together.

Well girls - I haven't ran since SUnday. Partly as my leg still feel a little dodgy and second because I have been sooo busy!!

Pidge - my 10K is the 9th Sept too though I am sarting to worry as really I now only have 7 weeks to train! Hoping to go out for a run tomorrow and then again on Sunday and get back into the swing of things. To be honest, I will be happy just to complete it!!

It has been awfully quiet here!

mustrunmore - thanks for the pep talk - however tonight finds me drinking wine AGAIN instead of getting out there. Must get fierce with myself.!

Popsy - brilliant - I thought it might be the same day. We can compare training progress! My first goal is to just get those running shoes on my feet and get my legs out the door. I haven't don't anything since Sunday. And am off on hols tomorrow - packing my shoes though!