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

becky_rtw

Buuuuut the point is you cant improve when you dont give your body a break to do so...

It works like this - your times get quicker from longer runs and speedwork but not when they are together because that just tires out the body too much - therefore you have to train with distance and regular miles at slower speeds than your best...

Now your best will get better while you're doing that sort of training, but if you run flat out all the time your improvement will actually be much less - so it makes sense to slow down!!!

Ask Rich if you want a technical explanation

kmstuart

Keswick/Buttermere round 34k

Well today i ran the afore mentioned race. Generally flat, well undulates with net minimal climb/drop, bar two huge climbs and corresponding down hills, more on these later. Bet stat at the beginning i think.

Went to bed around 9ish last night but due to working odd hours wasn't tired so i started watching TV in bed on the laptop. Should of picked something that wasn't a series as i ended up watching 6 episodes and going to bed the wrong side of 2am. Up at 8am and after quiet some time of why i my porridge taking ages to cook i noticed i still had the microwave set on defrost. Oops. Soon rectified and porridge eaten. Rounded up what i wanted for the day and then departed for the race. Did forget to microwae one of my two bacon, cheese and mustard paninis, no los meant i had two just now

Got to Keswick early so nipped up to Castelrigg stone circle to assess higher level weather conditions being it was pretty calm low down. Wasn't to bad up there but i still wore my fleece jut in case i got cold climbing the hills. Back down to the start parked up and over to race HQ to get my number. Also met up with Vrap and El bee, then Flip arrived later on.
Off to the start and after a short while we were off. Ran along with Vrap and the buzzy one for a while but after 4 mile or so they started to drift off ahead so i stuck to my own pace. Splits time i think with mile split, elevation change and HR data.

9:30 -7 foot Ave HR 156 Max HR 175 a blip i think
8:58 7 foot Ave HR 158 Max HR 162
9:14 -21 foot Ave HR 160 Max HR 165
9:28 19 foot Ave HR 161 Max HR 167 inc drinks station
9:37 30 foot Ave HR 163 Max HR 167
9:14 -13 foot Ave HR 164 Max HR 169
10:29 62 foot Ave HR 155 Max HR 167 inc drinks station and a walk to drink
15:46 520 foot Ave HR 159 Max HR 165 most of the first clib over honister pass
13:43 149 foot Ave HR 149 Max HR 159 over the top of the hill and down the otherside a bit plus drinks station
8:49 -528 foot Ave HR 144 Max HR 153 downhill
9:25 -116 foot Ave HR 154 Max HR 158 last of downhill
11:47 24 foot Ave HR 144 Max HR 152 undulating around buttermere mere with some walking up the hills
12:21 118 foot Ave HR 147 Max HR 153 drinks station plus start of next hill newlands pass
16:53 523 foot Ave HR 153 Max HR 157 walking up newlands pass
9:51 -250 foot Ave HR 149 Max HR 159 first drop down from the top
11:39 -31 foot Ave HR 151 Max HR 161 end of first drop with fairly flat running/walking legs getting tired along here and drink station
9:23 -143 foot Ave HR 157 Max HR 162 start of next drop
9:49 -264 foot Ave HR 153 Max HR 161 rest of second drop
12:01 25 foot Ave HR 155 Max HR 164 climb past swinside inn plus drinks station
10:14 -119 foot Ave HR 156 Max HR 164 drop into portinscales legs suffering here
11:48 -7 foot Ave HR 150 Max HR 164 legs still dead here
2:55 for last 0.31 miles 19 foot Ave HR 167 Max HR 168 run to the finish

Total 21.31 miles in 3:53:03 garmin time Total climb 1894 foot total drop 1893 foot Ave HR 154 which is 73% of WHR. Max HR the 175 blip so probably 169 in mile 6 is the true max.

Enjoyed the run and got sub 4 which is what i wanted and even managed a sub 11 min mile pace of 10:56 whih was also good. Had looked in the morning before leaving and my fancy spreadsheet said based on my 10k time i should do it in 3:10 not allowing for the hills, i used my marathon time when i got hoe and got a 3:32 time instead which in theroy is more accurate as the distance is closer. No idea how uch time to allow for the two huge climbs 10-15 mins probably so over all i was probably about 5-10 mins off of target pace using marathon time. Not a bad day at the office espcially as its nearly 6 mile more thna last weeks long run which until today had been my longest run since Beachey Head Marathon back in October.

evab_2

That sounds fantastic km, a bit of fell running next?

Alias_Omega

Trying to get back into it..

4.55miles (7.32kms) in 45mins 22secs
Min heart rate 71
Max heart rate 178

Just need to keep doing this 3 times a week and again the time will come down..

Roll on 10k..

hypno06

well done kms!! Puts my "undulating" 20k to shame

evab_2

Hypno with those blisters you are fab to do any running at all!

hypno06

evab wrote: »

Hypno with those blisters you are fab to do any running at all!

thanks hun x

chickadee

Hi everyone, are strangers still welcome on here? Sorry I haven't been on for ages. I have to confess that I have only had one run in a week.

I can't believe my training plan has been so badly messed up! I had things on virtually every night last week and I have been soo stressed-out because of things that are going on at work that I have felt exhausted both mentally and physically. I haven't felt like I have the emotional strength to step out of the door.

Anyway, I had a fabulous weekend with my wonderful OH in a beautifully romantic hotel in Wales. I felt totally pampered all weekend and on Saturday afternoon...wait for it.... we went for a run! :T We were staying at the beautiful Lake Vyrnwy and did a lap of the lake (11.5 miles) in 1:45. This is way faster than I have ever run for that sort of distance, other than in races and it was exhilarating. I struggled a little with what felt a bit like a trapped nerve in my right hip that made my right leg feel tingly and uncomfortable but after a little while it eased and I could carry on at a good pace.

So hopefully I am back on the wagon, after falling off it disastrously last week. You are all doing brilliantly well.

Rich, I am in awe of your weekly mileage and your speed.
Becky, your single-minded dedication is amazing.
Hypno - your persistence in the face of blister-induced adversity is inspiring.

I hope to be able to check in a run tomorrow. No, I WILL check in a run tomorrow!

haleygrey

Hi Im still determined to get running but am still just walking, did 6 miles yesterday with some people from work who are training for the 3 peaks. Which was good as i now know how far 10k is and hopefully what i need to aim for when i start my training.

evab_2

Glad you had a good weekend, that run will definitely kick start your progress xx