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

evab_2

Well done Sally and Ukevas nice runs this morning.

I caught up on a little sleep this morning now getting ready to drive to Shropshire for kids party, will run tomorrow instead.

See you later!

~evanesco~

Right,

Am in. I have somehow managed to convince myself that it's a good idea to start running again. Now, I'm carrying a few extra lbs (arouns 28lbs really), but have fairly decent fitness levels (or so I think). I cycle to work daily (it's only a mile and 1/2 though) and I pole dance regularly, at least 3 times a week.

I want to run to help weight loss and also improve my cardio-vascular whatsit.

I've managed to also gain a tag a long, in the form of my OH, who walks to work (same distance), but is carrying maybe double what I am extra.

So after reading through I think I'm right in saying we should start off walking. But how long for and what approximate distance. I was thinking 3 miles, 3 times a weeks for a couple of weeks, building up to 4 miles for a couple of weeks, then 5 miles for a couple off weeks. Then maybe dropping back down to 3, but running for 1/2 of it.

Or have I got it all terribly confused?

chickadee

evab wrote: »

Well done Sally and Ukevas nice runs this morning.

I caught up on a little sleep this morning now getting ready to drive to Shropshire for kids party, will run tomorrow instead.

See you later!

Evab, its all "party, party, party" isn't it?

chickadee

~evanesco~ wrote: »

Right,

Am in. I have somehow managed to convince myself that it's a good idea to start running again. Now, I'm carrying a few extra lbs (arouns 28lbs really), but have fairly decent fitness levels (or so I think). I cycle to work daily (it's only a mile and 1/2 though) and I pole dance regularly, at least 3 times a week.

I want to run to help weight loss and also improve my cardio-vascular whatsit.

I've managed to also gain a tag a long, in the form of my OH, who walks to work (same distance), but is carrying maybe double what I am extra.

So after reading through I think I'm right in saying we should start off walking. But how long for and what approximate distance. I was thinking 3 miles, 3 times a weeks for a couple of weeks, building up to 4 miles for a couple of weeks, then 5 miles for a couple off weeks. Then maybe dropping back down to 3, but running for 1/2 of it.

Or have I got it all terribly confused?

Hi there evanesco,

Welcome aboard! I don't think you are confused at all. In fact, I think this sounds like a really sensible way for you to get started. The increase in your physical activity levels should kick-start your weight-loss and it will also improve your cardio-vascular fitness levels. From what I remember though, the training effect really starts to kick in at distances over 4 miles so perhaps you should aim for this if you are to be really effective.

Don't expect instant results and do stick with it for a few weeks and I'm sure you will soon be feeling and looking fitter.

~evanesco~

Thanks chick,

I've found those running map whatsits and I've been plotting some 3 mile walks to get us started.

kmstuart

Excuse the length Not sure if you cna see the pic of elevation

Netherall 10 mile

Today was Netherall 10 mile race which i've not done before but i have done the 10k one which is more or less a similar route, jut the loop is that much bigger for today and there is a third hill to go over too.

Now yesterday i managed 5-6 hours sleep before being awoken by the postie who couldn't be arsed to stick my Be Iron Fit book through the letter box despite the fact it fitted easily. Had also forgotten until midweek that i had a rescheduled concert to go to in Manchester so it was 1am before i got home.

The concert was good though and i took full adantage of a mate and dropped the car outside his place avoiding the £7.50 parking charge nicely. Handy to know for future trips into manchester as both the GMEX and Bridgewater Hall are a little over half a mile from his. Anyway the concert was Hayley Westenra and it was great.

Seemed to be a bit of a struggle today so i'll leave my thought on this until after i've stuck the splits etc down. The garmin was spiking somewhat on the HR side too which doesn't help matters. Fiddle with smoothing functions and the ave HR stays the same or gets worse so i'm happy with that.


Splits
8:01 Ave HR 174
8:47 Ave HR 182 first hill
7:55 Ave HR 186
8:32 Ave HR 184 start of second hill
9:12 Ave HR 184 really felt dead along here, blooming high ave HR despite easing off a fair bit
8:42 Ave HR 168 drinks station where i walked to drink my drink briefly also down hill
9:16 Ave HR 177 downhill, over river and up the otherside
9:52 Ave HR 168 uphill, the third hill headwind not a problem as fairly sheltered just dead legs, walked twice to get breath back etc
8:14 Ave HR 170 downhill into a annoying headwind
8:01 Ave HR 182 downhill still but half the drop off the last mile, still annoying headwind. Pushed harder and legs were burning, espcially the quads but not able to drop below 8 min miling
0:29 for last 0.06 miles @ 8:24 pace over the finish line followed by a somewhat dizzy spell as soon as i stopped running. Not been this bad at the end of a race since Edinburgh marathon last year. Still feel tired now despite having had a Frijj milkhake and a pizza since i've been home.

First 5.03 miles in 42:46 @ 8:30 pace up 326 foot Ave HR 182 = to
Second 5.03 miles in 44:18 @ 8:49 pace down 303 foot Ave HR 173

Total 10.06 miles in 1:27:05 @ 8:39 pace Ave HR 177 or 90% WHR way way way too high.


http://www.fetcheveryone.com/showgalleryphoto.php?filename=6625_25147.jpg

Thats the elevation chart for today which shows the three hills quiet nicely. Should be faster than i was but it is a 30 second PB roughly so i cant compain. Probably several reasons why it wasn't a good run including :-

1) Going off to fast as shown by high Ave HR, espcially when viewed as two halfs of the race. THere is no way there hould be anything but a negative split with the second half beig downhill in principle. THe third hill isn't too bad just long. Heck the climb upto the main road was easy its just it got a bit steeper going along the main road and i was suffering again.

2) Keswick/Buttermere last week is probably not out of my legs yet despite only running twice this week and neither of those was overly hard. Keswick/Buttermere wa a litlte over twice a far yet was only ran at a Ave HR of 73% of WHR not the 90% i clocked today.

3) Been feeling tired most of the week and i dont ust mean at night but whilst at work too. Perhaps i have a low level bug of some sort. Probably a factor to a certain extent.

4) Headwind for the last 3 miles or so would of been a factor too even i HR doesn't really reflect this. Not a overly strong wind but it would sap the strength out of you having to push into it. Found it hard work over the last 2 heading down hill depite running behind a old guy before niping past going up the slight incline with about 3/4 of a mile to go. Pushing from then on was a struggle and damned hard work. Half mile splits say 7:35 for 9.5 to 10.0 miles but a ave HR of 184 which is high and near my max of 190.

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)
Thurs19/2 13.0 Miles 2:00:45 (9:17/mile) (Pulse 80)
Fri20/2 10.0 Miles 1:32:32 (9:15/mile) (Pulse 86)
Sat21/2 Rest Day
Sun22/2 Sussex Beacon Half Marathon 1:33:22 (7:07/mile)

Just back from Brighton - it wasn't quite the fast, flat half marathon that was advertised, I think I'd term it challenging if I was being generous!

The first two miles were run around twisty, hilly, narrow streets which is not a good idea for a 6,000+ field. That along with some rather nasty unexpected hills in the last 4 miles meant that times were affected by several minutes.

But still not bad. The first 5 miles were done in 35:30 reflecting the twisty start and the length of time it takes to warm up during heavy mileage. The second 5 miles took 34:20 as the field thinned out a little. 1:09:50 to 10 miles was just the best 10 mile time so far. Then just when the last 5K effort was about to be unleashed the hills arrived to scupper any thoughts of a fast finish.

In summary, a good workout although the time is not particularly relevant.

Becky had a good first half to the race but then suffered an unfortunate injury which meant a limping to the finish - she'll post shortly.

A post race rear end shunt coming out of Brighton added to the events of the day!:rolleyes:

becky_rtw

Afternoon All,

Good running KM - congrats on what sounds like a tough race under tough conditions

Sadly I managed to pull my tendon between miles 2-3 and so finished limping home in 2:02:10, but considering the pain I was in (I hurt my ankle trying to overcompensate) I managed the first 10K in 51 minutes or so which is pretty good...

And I didnt quit even when those hills appeared at mile 9!!! I proved that even if get injured I can still carry on (it hurt, but there was no way I was going to stop) and if that happens in London I'll still be on for 4:30!!!

Onwards and upwards for the next race in 3 weeks time, a nice trail 10K in Kent where I aiming to sub 50 minutes

Happy running all! Congrats on the 16 miler Sally and 10 miler Ukevas

Edit: I may not have quit today but 1,400 people did!!! Over 6,000 starters and 4,600 finishers, which gives you some idea of the toughness.

chickadee

Hi there guys. Well, what can I say? Well done to both Rich & Becky on your Half marathon today! It just goes to show, you can't always plan races. A great time which you must be very pleased with Rich. It sounds like good solid running on a very difficult course. (Your training times really are over two minutes per mile slower than your race times aren't they?)

Becky - sweetheart I am so upset for you to have been injured. What happened? Was it a fast start or was it just the ducking and diving around other runners that did the damage? It sounds like the organisers underestimated the volume of runners going through the twisty streets at the start. Still, at least you showed your grit and determination to finish when so many others threw in the towel, and lets face it, 2:02 isn't a disaster is it? Lots of runners in their first pre-London half marathon would be thrilled with that time. But you aren't just any first-timer are you? You know you have the fitness to go much faster than this so you need to focus on repairing your injury and re-commencing training when you are fit again.

Once again, well done to both of you. :T

becky_rtw

Thanks Chick - its all good - I think I did the injury by not adjusting my stride pattern on the first hill (I didnt see it coming - I was expecting a flat race ), then I was running slightly off balance and it just made my ankle very sore - but its feeling a lot better already - Rich knew I was finding it tough when I didnt even put on a sprint finish but its all good experience for future races (including London) and with everything that has happened this week with the funeral next week I'm happy enough

Also I'm going to get another half in before London to get the confidence levels back up as well!