Quote:
Originally Posted by Ilene
Ellen -- You rock with that 14m...Do you run in a group when you go that far? and do you run your 4:1 intervals. I have to start doing somethings differently, I am stuck in a 10k rut as a long run ....
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Thanks Ilene. Yes, I run with a group for my long runs and on my own for my short weekday runs. DCFit has it all mapped out, so all I need to do is show up with ym sneaks, water and gels. How much easier could it be? They also tell me what to do during the week, and I swear it has an impact on improving my long runs. So, this week I do an easy run today for 40 min, tomorrow do 14 minutes of 30 second intervals (30 seconds as fast as you can, then 30 second recovery) plus a 10 minute warm-up and cool down), and Thurs is a 30 min tempo run. For the next two Sat's we will do 10 miles (one will probably be a hill run) and then on to 16 miles. It is a good plan - there are many plans like this out there, it is the group that makes the long runs itneresting. There are about 6 of us that run consistently together, though 700 registered for the program. We are divided into groups by pace and then subdivided by intervals. Yes, I do run 4:1s on the long runs. Though since last week tired us all so much and we all had problems we did the last 3 miles or so light post to light post and then 3:1s. Sat was about endurance and distance, not about time.
Can I just say, I LOVE MY RUNNING GROUP - I don't think I could do this without them.