anyone like to start a runners' support group thread thingie?

[fionagib]

Inspired by Paula Radcliffe's victory at the new york marathon (but HORRIBLY unfit), I wondered if anyone would like to start running, or keep running, or get even better at running, and support each other here by telling each other how we're getting on, or swap tips, ideas etc?

I did quite a bit of running earlier this year, a few 10k races (and loved it, felt so much better, really proud, with more energy etc) but have let it all go to pot and now have jelly belly & bum, and a running bra that's probably covered with cobwebs somewhere...

Am totally un-athletic, was smoking heavily until 2 weeks ago, and just wanna make a positive change, avoid a winter of blobbiness, and feel really good & fit come spring.

so anyone like to join me....?

just wanted to say thanks again for the breathing advice... i did as you said - went slower - and ran loads longer and did not feel I was about to die when I got back.... really enjoyed it and am feeling quite positive that I can do my RFL now!!

Thanks for the advice Twink.

Am really looking forward to my RFL now!

Twink, based on the gnr i should run the gsr in 1hr 50mins.

When i trained for the gnr it was all about distance & building it up. I would love to do something about my speed. On the odd occasion i go to the gym (based on a 30min run) i can run a comfortable 10min/mile(6mph) with spurts of 5 mins at 7/7.5mph. When i get on the road i can keep up the 10min mile over a short distance of 3 miles but if i'm doing a long run(6+) i have to start slow & end up with an 11min mile. Any ideas of how to improve this?

Gizmo, loved the links.

Hello Coldtea

Cliche time: 'to get faster, you have to run faster'. Which means - lucky you - there's speedwork in your future . There are lots and lots of ways to do this but a routine that I like involves one speed session a week, combined with one 'tempo' session every other week.

Speed work, in this context, means sprinted repetitions of a set distance or time with a recovery period between them. So you might start an 8 week schedule doing 4 x 400 meters (or 2 minutes) with 200 meter (1 minute) recoveries between them. By the end of the 8 week schedule you might be doing 12 x 200 meter hill sprints/jog down recoveries or 6 x 1000 meters/3 minute recoveries. You've increased the amount of time/distance you are running at speed and your cardio vascular system will be working hard during the recovery period too.

You need to bear in mind that if you go beserk in the first rep, you are going to die horribly by the last. So try for a pace which is about 90% of what you think you can do flat out (helps here if you have a HRM). Similarly, you need to bear in mind that the 'fast' pace for a session of 1000 meter reps is going to be slower than that appropriate for 200 meter reps. However, by the time you finish your last rep you should really be desperate to slow down and recover: I'm told an ideal state of affairs is to be able to do the last rep in the same time as the first, or slightly quicker, but only with a big effort.

The other speed session which I find effective is to run at 'tempo' for longer periods. This one requires either a HRM or a very good knowledge of your body, though. 'Tempo' is the speed at which you are on the threshold of going anaerobic. So you are definitely uncomfortable, breathing heavily but not uncontrolled gasping, heart rate probably around 80-85%. It's similar to race pace, basically. I've done tempo sessions up to around 5 miles - not sure what the maximum recommended is. This is quite a hard session, particularly if you've already done a speedwork session earlier in the week, so the schedules I use recommend doing one every other week and in the week off, substituting a long mid paced run.

Other fun things: 'fartlek' - playing around with your speed, sprinting to lamp-posts, varying your sprint pace and distance to see how your body reacts, playing 'chase games' if you run with other people. Also hill reps are good for leg strength and speed.

I'd definitely recommend sneaking a peak at the Runner's World schedules (on their site under 'training') because they are designed to mix all the elements of speed work, recovery runs, distance runs, building through several months. Or join a club: they'll have tons of great ideas about how to get faster.

Well, that's a dissertation : let's see what everyone else thinks:

Thanks Gizmo. As i've got quite a while till the gsr would you recommend keeping at 3miles atm & incorporating a speed run, or is it best to mix building distance & speed?

well done lapsed, fantastic - you're an inspiration to us all!!

bah, due to work, dh's shifts etc haven't wangled a run for 2 days but will get out tomorrow even if it's just a quickie...

hannah's aunt what kinda time are you hoping to do edin 10k in on sun? Am HOPING for under 60, but will be happy to get round & enjoy it...

and prettyb - how's your training going for a week on sun? Looming isn't it...?

me and my devon pal have vowed to run london marathon in 2007, so acres of time to train (and dd will be at school by then! any sooner is just TOO daunting) My friend think some charities only ask you to raise around £800 for a place - could this be true?

Just a quickie to say Good Luck to all those racing this weekend

Keep calm, stay focussed and let us know how you get on

cheers twink, am excited about sunday's 10k now...
& good luck hannasaunt!

Not going to be around over the weekend, but I'll be thinking of all of you racing - good luck!

Hope you enjoy it guys - don't forget to give us an update on Monday

hi all

thanks for your replies and suggestions. I've been out a couple more times but am still finding it hard going. I was diagnosed with asthma during this pregnancy but stopped using my inhaler about 1 month before dd was born as I thought I was okay but after doing a peak flow test the other day I think it could be that I do need to start taking it again and that might make a difference to my breathing (I've always had pollen related asthma and the pollen round here is quite bad just now. (oh dear, I sound very much like I'm just making excuses dont I?)

I'm off out again tonight so will see what happens as I get more and more miles under my belt. Definitely not up for any races though that's for sure.

good luck to all those racing this weekend.

Hi folks
did the edin 10k today, v hilly course (for me anyway...) had to walk part of way up a 1.3 k hill... think managed a not v impressive in fact slothful 63 mins (results not on website yet) but enjoyed it all the same, felt quite high running towards finishing line (gorgeous day & edinburgh looked lovely) & it's good training for glasgow next sun! (a far easier course if I remember from last yr...)

How did you get on hannahsaunt?

Fiona, well done, don't do yourself down ! You were worried about even doing it at all not too long ago, you have RUN 10km at an average pace of very slightly over 10 mins/mile

Look at Gizmo's link to see how few people could do what you've achieved (it's very few) !!

Be proud !

Fionagib thats a fantastic result. Don't do yourself down, 63 mins is a very respectable time..

Fionagib - well done, that's a good time - and on a hilly course too. Good luck for next week!

Well done Fionagib

Perfect training for next week, particularly the runner's high at the end. Although I'm not sure that 1.3 km hills should really be allowed: surely they constitute 'unreasonable punishment'?

In any event, you managed much more running than I did this weekend as I spent the whole time scuttling in and out of the garden, rather than getting out for any more productive scuttling.

What a fantastic thread! I haven't read through all 816 posts but I like the idea of running as my gym is miles away, posh (yuck), and expensive. (The only reason why I keep my membership is because I wanted to try something called step. I love to dance & it seems a really good work-out.) I'm a bit overweight, though, with a BMI of 28 and I'm afraid I'd do my knees in by running. Any suggestions? Should I wait until I've got my weight down more?

sasouci not sure I am best placed to advise you as I am total beginner but maybe that makes me suitable... I am totally unfit not hugely over weight and I have just started running... well that is an exageration as I slow jog and walk... I found a program called the 13 week walk run program and it is great to get you started... you alternate walking and running and each week increase the amount you run... it is great and so far my knees are doing great... I totally recommend it as it is so much quicker than going to the gym... a session is all done in 30 minutes... find a program and give it a go!! I have alreay lost 5lb!!

Tell me more, mancmum. No running programmes in deepest, darkest Switzerland.

OK... check out a couple of running sites (Race for Life has a very good walk run program) or you could get the book I am currently working through.. run walk program

This is really great as it has a degtailed program and loads of tips on warming up, shoes, diet and inspiration stories... I am really enjoying it and hoping to do a 5K in July -- Race for Life...

just to give you an idea... the first couple of weeks require you to run for 3 minutes and then walk for 5 minutes and repeat this 4 times... there are 3 sessions a week, they gradually increase your running times and by the end of 13 weeks, you should be running 50 minutes.... not far off a 10K!!

Hello Sansouci and Mancmum!

Mancmum - you've lost 5lbs already! That's some going. Now the weather is getting nicer hopefully it will all get easier: I wonder how everyone else - binkybetsy, gardengirl, puddle, hatsoff and all - are going?

Anyway, Sansouci, from the magic of Runners World archive there is a beginner's schedule here .

If you can't get at that (it may ask if you're a subscriber) the basic principle is that you start on week 1 running for 60 secs then walking for 90, and repeat that eight times for 3 runs a week. After that the schedule goes as follows:

Week 2: Run two mins, walk one min. Repeat seven times. Do three times a week
Week 3: Run three mins, walk one min. Repeat six times. Do three times a week
Week 4: Run five mins, walk two mins. Repeat four times. Do three times a week
Week 5: Run eight mins, walk two mins. Repeat three times. Do three times a week
Week 6: Run twelve mins, walk one min. Repeat three times. Do three times a week
Week 7: Run fifteen mins, walk one min. Repeat twice. Do three times a week
Week 8: Run 30 mins continuously

If you're worried about your joints then it might be a good idea to start with a week of brisk 30 minute walks, three times, to help your knees and joints get accustomed to being used and let you see how it's going to fit into your diary. Get good shoes, too and you should probably avoid running down any steep hills until you have completed the get you running schedule.

Lots of good advice further down in this thread from people who are doing just the same as you: it's worth pulling up a chair and scanning it for the best bits. And good luck - if you take to it it can be fantastic fun.

It did feel like unreasonable punishment giz! Some kinda sick joke!
Ta for kind coments girls, and hello to our newcomers on this thread!

prettyb are you ready and raring for sunday's race?

Hi sansouci, good to see another expat loitering here, I'm in Austria .

Hi fionagib

Well done!! Great effort - I thought it was a fantastic course with perfect running weather - much easier than the Balmoral course the week before. Managed 55:30 at which I was completely astonished (62mins week before) as it was what I was doing in training a couple of months ago but haven't run much at all over the last few weeks with infections, recurring shoulder injury and stuff. It did remind me why I run and how much I love it when the conditions are right - are you carrying on? I hope so!

Hannasaunt that is a FANTASTIC time!! And it was a tough course I thought, tho v scenic of course. Just checked my time on greatrun.org and it was 61 mins 53 secs which was better than I thought.

Yes am carrying on running, work is stressful at the mo and running is really keeping me going, head-wise. Thanks to the encouragement and tips from the people on this thread it's become a really important part of my life, and the only kinda exercise I've ever managed to stick to.

Am doing glasgow women's 10k next sun - are you? It's a fab race with a wonderful atmosphere - loads more people out on streets than in edinburgh - and an easier course too. Like prettybird, am hoping to break 60 mins. Will be like this if I do!