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

jjwhittle1981

I was going to give it till my normal running time around 8pm to see how they feel.
I wont be pushing it just happy to get that sort of distance covered, hopefully increase it to 20km in a week or so?

becky_rtw

I think the usual recommended increase JJ is 2 miles or so a week depending on how you feel, but you have to remember to keep up the short runs too - they give you the stamina to do the long runs...

Have fun if you go out tonight - you may find you'll be stiffer than normal

Alias_Omega

I dont really feel that well this morning, think pushing to just under 5miles was a big step too far.

See how i feel tomorrow night, but for tonight im out on the town...

I have a week off..

jjwhittle1981

Alias enjoy the time off the distance will come in time

Becks iv increased the longest run by 1.5km since the last time i ran is so its not too big a jump. I will probably do a 5km tonight just to loosen the legs off.

becky_rtw

Ooo party time at Alias' - have fun tonight

Dont worry - just take it easy for a few days and you'll be back into it soon - remember you dont have to run 5 miles every run!!

Ukevas

6.8m @ 1h 06m

nothing else to add.

RichOneday_2

Week25
Mon16/2 Rest Day
Tues17/2 3 x 1 Mile Intervals (6:38, 6:09, 5:59) (Avge 6:15) (Pulse 118)
Tues17/2 10K 57:38 (9:18/mile) (Pulse 78)
Weds18/2 14.0 Miles 2:10:25 (9:19/mile) (Pulse 86)
Weds18/2 10K 56:59 (9:12/mile) (Pulse 76)

That completes the 4th 20+mile day out of the last 11 days, during which the total mileage has been 135.5.

Hence, the long slow runs this week are being done ultra-cautiously to minimise risk of injury.

Going forward there are just single easy runs for each of the next 3 days, reducing in distance ..13miles, 10miles, 10K, leading to the half marathon on Sunday where the aim is to see whether these legs can deliver a time of around 1:27-1:28ish.

And not another 4:30am run on the agenda this side of the turn of the century!:p

evab_2

Ev comes running in with a big hi all, I've actually been for a run this year! I did the 2 miles, I don't know why I called it little this morning as 2 miles is 2 miles unless the hill increases the distance a tad?!?

Felt really good and back has held up well, looking forward to getting back into it properly now.

Excellent work Rich you'll be fine for Sunday, are you not having a rest day before then?

evab_2

ooh font a bit big! just so you don't miss it he he!

RichOneday_2

Thats great news, evab.

If you let your body register that effort and strengthen up a bit more it should be ready to have another go, so here's cautiously hoping that you can get some sort of gentle routine going again!:D

Rest day is Monday, although that will disappear in a couple of weeks to go to 7 days/week. Its not for long though!:D