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

becky_rtw

I'm still a bit worried about Saturdays race - you lot are 5k pros now

What time should I be aiming for? Should I run flat out for the whole 3 miles?? Explain 5k race tactics to me (its not a distance I've ever really thought about to be honest )

hypno06

fed up now - everyone is running and my feet still aren't healed.

The problem is that the blisters are on the instep and the base of my foot so no avoiding pressure when pounding the pavements.

Not fair.

becky_rtw

Oh poor you hypno

Anyone know any blister cures??

hypno06

becky_rtw wrote: »

Anyone know any blister cures??

Amputation would be the preferred option - probably less painful.

RichOneday_2

hypno06 wrote: »

fed up now - everyone is running and my feet still aren't healed.

The problem is that the blisters are on the instep and the base of my foot so no avoiding pressure when pounding the pavements.

Not fair.

The only thing that speeds up natural curing, which works for pretty much everything, is to alternate putting your feet in a bowl of ice and a bowl of hot water holding in each for about 30 seconds.

It causes a pumping of blood to the affected areas and dramatically speeds up the healing of sprains and tendon strains etc, cant see why it wouldn't help blisters!:D

RichOneday_2

becky_rtw wrote: »

I'm still a bit worried about Saturdays race - you lot are 5k pros now

What time should I be aiming for? Should I run flat out for the whole 3 miles?? Explain 5k race tactics to me (its not a distance I've ever really thought about to be honest )

Nope, not in this one. The tactic is to jog the first km, if not you will run the fastest km of your life (all downhill) and then hit an upward incline.

Run as you did on Sunday, at the same sort of effort level, and then push on the last lap(about a mile) if you have anything left.

Enjoy the feeling of your lungs working hard, it all means improvement is being earned. You'll have an advantage in this race because we will have run round the course before the race so you'll know whats involved.:D

But its over so quickly you'll wonder what happened!

becky_rtw

Okay Jog 1k, push the rest uphill, then sprint what you can at the end basically

I presume there are markers for each k??

RichOneday_2

becky_rtw wrote: »

Okay Jog 1k, push the rest uphill, then sprint what you can at the end basically

I presume there are markers for each k??

Yep,

1st km - Steep downhill (700m), Flat (200m), Start of incline (100m)
2nd km - Uphill (500m), Flat (200m), Downhill (300m)
3rd km - Downhill (200m), Flat (200m), Uphill (600m)
4th km - Flat (300m), Downhill (700m)
5th km - Flat (200m), Uphill (600m), Flat (200m)

So, as you can see, you dont get chance to get bored!:p

becky_rtw

Jeez you northerners are addicted to hills

By the way nice running chick! 1:15 is a great time for an easy run!

Hope you get out tonight JJ - but dont push it if circuits has been extra tough!

RichOneday_2

Chickadee - Have you any details on the course for the Trimpell 20 in Morecambe?

Its the same day as my planned Spen 20, but I'm thinking that if the Trimpell takes in Morecambe sea front and is relatively flat it is going to be a better preparation for the Blackpool Marathon perhaps.