DFW running club mark 2!! ALL ARE WELCOME!!!

Ukevas

RichOneday wrote: »

Ukevas - At 8:30ish/mile you're really starting to get some fitness back there!:D

:rotfl: . ive been collapsed in bed since my bath

so not to sure i would call it fitness :j .

hypno06

I have proper walking shoes, so will try and do some of that instead - presumably if I am walking for at least an hour at a time it will be worth doing.

Ukevas - I would call that speed "fitness".....collapsed state or not! Well done!!

RichOneday_2

Week24
Mon9/2 Rest Day
Tues10/2 3 x 1 Mile Intervals (6:23, 6:10, 6:03) (Avge 6:12) (Pulse 120)
Tues10/2 10K 54:47 (8:50/mile) (Pulse 86)
Weds11/2 14.0 Miles 1:59:49 (8:33/mile) (Pulse 96)
Weds11/2 10K 56:09 (9:03/mile) (Pulse 86)
Thurs12/2 13.0 Miles 1:55:23 (8:53/mile) (Pulse 88)
Fri13/2 10.0 Miles 1:28:06 (8:49/mile) (Pulse 84)
Sat14/2 ParkRun Leeds Hyde Park 5k 19:36 (6:19/mile) (http://www.parkrun.com/Default.aspx?tabid=257 , Event 71, Posn 14th)
Sun15/2 20.0 Miles 2:56:33 (8:49/mile) (Pulse 94)

Total Weekly Mileage - 82.5 Miles

Weekly Summary -
1. Highest Weekly Mileage @ 82.5 Miles
2. Equal Longest Run So Far @ 20.0 Miles
3. Fastest Intervals So far @ 6:12/mile
4. Fastest 5K So Far @ 19:36

I had to be really cautious with this 20 miler as I was taking the body into unknown territory, having never exceeded 80.0 miles before for a training week.

It turned out just fine and the fact that the first two thirds of the run were in bright sunshine just added to the enjoyment.:D More importantly, there was plenty mileage left in the tank at the end of the 20 miles to at least have had a go at taking on an additional 10K, which is the key aim of these 20 mile runs.

So now on to the final 6 weeks of training with 3 key aims:
1. Get the Interval times down to 5:30, but preferably 5:20!
2. Get the Leeds 5K time down to 17:50ish.
3 Weekly mileage to peak at 100 miles in 5 weeks time.

RichOneday_2

hypno06 wrote: »

I have proper walking shoes, so will try and do some of that instead - presumably if I am walking for at least an hour at a time it will be worth doing.

Ukevas - I would call that speed "fitness".....collapsed state or not! Well done!!

It will certainly be well worth doing - walking is very undervalued amongst runners. The vast majority of training benefit is gained from 'time on the feet' and unrelated to speed. Walking delivers quite a big chunk of that benefit.

Because there is only a third of the pressure on your feet compared to running you should find it relatively easy to get the miles in.

hypno06

Walking it is then!

Excellent running Rich - you are well on track!

sallyx

Yep pub lunches cure all feelings of carpness about not running

As for being on track..I seem to have 2 weeks of super running and then 1 week of not so good running at the moment. Last week was a bad week so the next 2 should be good I am more than positive I will be able to get around LM, I certainly won't be under 4:30 and maybe not even under 5:00 and if I am honest I would love to be in Rich's position where I will breeze it, not suffer the wall and do it in a fab time but for me I just can't commit to that amount of training (mainly because I am too lazy and like pub lunches and winter evenings on the sofa )
I do totally take my hat off to Rich and Becky for the amount of commitment to training and improvement that they have made, although for me I am also giving myself a pat on the back because even though I haven't put that many hours in, for me I have done amazingly well and I must keep reminding myself that.

Hypno...i'll give you a piggy back round if need be..we will get around

RichOneday_2

Only just noticed your post on today' run, Hypno! Well done - great effort.

That looks very encouraging - you can't lose fitness in a week, even if you do nothing, so getting plenty walking done is going to keep you progressing.

Apart from the blisters you're obviously in pretty good nick!:D

hypno06

Everyone's life is different, sallyx so that impacts on our ability to get out. When you have a group of people where some have families, some have longer hours, or shifts, some live in unlit places and some live in cities etc, you will always get a difference in training, and "this" club is no different!

Add to that the differences in weather that we have seen across the country, together with illnesses and injury and although we are all training for a 26 mile event in April, we are all coming at it from very different angles!

But I agree - we WILL get round, and we will be bloody proud of ourselves when we do! (even if Becky is already dishing up custard by the time we cross the finish line :rotfl: ) My best time is 5:16.......just behind the rhinos and ahead of some of the wombles

hypno06

RichOneday wrote: »

Only just noticed your post on today' run, Hypno! Well done - great effort.

That looks very encouraging - you can't lose fitness in a week, even if you do nothing, so getting plenty walking done is going to keep you progressing.

Apart from the blisters you're obviously in pretty good nick!:D

EFFORT is the right word - I can't say I particularly enjoyed it, but I was fairly pleased with my time. I think it is a slight improvement on my half marathon time (2:11:31 for 12.5 miles and 2:21 for a half marathon), and I didn't have the blisters for the half!

RichOneday_2

sallyx wrote: »

(mainly because I am too lazy and like pub lunches and winter evenings on the sofa )

Hehe I can tick those 3 off!

1. The more you learn to be lazy during your runs the more progress you make, except speed sessions!:D

2. The more pub lunches the better - it conserves all that energy that would be wasted cooking.:p

3. I'm glad Becky convinced me that morning running is a good move - even this week with 82.5 miles I only ran 2 evenings - so winter evenings on the sofa are par for the course.:D

But you're right, you have to stop and pat yourself on the back at periodic intervals and compare the 'before and after' to appreciate just what you have achieved.