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

RichOneday_2

Week27
Mon2/3 Rest Day
Tues3/3 10K 57:32 (9:17/mile) (Pulse 78)
Tues3/3 10K 57:26 (9:16/mile) (Pulse 76)
Weds4/3 14.0 Miles 2:12:20 (9:27/mile) (Pulse 76)
Thurs5/3 13.0 Miles 2:00:34 (9:16/mile) (Pulse 80)
Thurs5/3 10K 56:26 (9:06/mile) (Pulse 68)
Fri6/3 10.0 Miles 1:29:53 (8:59/mile) (Pulse 68)
Sat7/3 ParkRun Leeds Hyde Park 5K 19:40 (6:20/mile) (http://www.parkrun.com/Default.aspx?tabid=257 , Event 74, Posn 9th/140)
Sun8/3 8.0 Miles 1:12:22 (9:03/mile) (Pulse 74)

Total Weekly Mileage 70.0 Miles

Set off for a 20 miler this afternoon, but towards the end of the first lap something told me that 8 miles was plenty for this afternoon.

There was nothing particularly wrong, I was flowing along quite nicely, but there was no need to push it at all today with a strong 20 miler last Sunday and the real test, the Trimpell 20 race, next Sunday.

It still rounds up a pretty decent week (and will give Becky a chance to gloat when she gets back from her successful 20:p ).


Evab - Congratulations on your 5.5, you must be well on the mend now.:D

Ukevas - Well done on your 'northern' 10 miler (easily worth a 'southern' 15 miler;) )

Ukevas

Ukevas - Well done on your 'northern' 10 miler (easily worth a 'southern' 15 miler;) )

if i was not such a hard northener i would be complaining about a very bad case of Jogging nipple .

( so sore )

RichOneday_2

Ukevas wrote: »

if i was not such a hard northener i would be complaining about a very bad case of Jogging nipple .

( so sore )

Why? Did she not let you sort it out for her?:p

Simplycynical

Ouch Ukevas, that sounds painful!! (Simply goes off to google causes and cures)

Well done Evab, you must be really pleased with that run. :T

Becky - I'm so glad that you said that lower/longer hills are better. There are one or two around here that I would find quite intimidating at the moment so I'm glad not to have to tackle those quite yet. Good luck with your run, I hope the weather is kind to you!!

I start my plan tomorrow (with a nice rest day, thanks Becky) so just did my own thing today. It was meant to be a nice, easy 10k but the weather had other ideas - I was nearly blown sideways a couple of times :eek: So, 10k in 65 minutes for me today - not bad taking the elements into consideration.

Rich - I am still in awe at the miles you cover each week - and two runs a day???? :rotfl: :rotfl:

evab_2

Well done Rich great going, I'm really pleased for you.

Good luck with your new plan Simply, enjoy your rest day!

I was very pleased with my run this morning, I had to alter my course as I couldn't run along the seafront due to the wind and the constant sand stinging. I felt a bit peaky half way but stopped for a few minutes to have some raisins.

Back is holding out well, feeling OK this evening but abs aching!

Simplycynical

Hmmm, can someone help with some techie stuff please?

I need to send Becky some elevation charts from Mapmyrun.com so that she can tell me if I'm being too much of a softie with my hills. Yes, I know guys - we don't have any real hills down South.

I've plotted some routes and brought up the elevation charts, but can't work out how to send them to her. Do I need to send the link to the map and chart or is there a way that I can just copy the charts?

All assistance gratefully received.

RichOneday_2

Simplycynical wrote: »

Hmmm, can someone help with some techie stuff please?

I need to send Becky some elevation charts from Mapmyrun.com so that she can tell me if I'm being too much of a softie with my hills. Yes, I know guys - we don't have any real hills down South.

I've plotted some routes and brought up the elevation charts, but can't work out how to send them to her. Do I need to send the link to the map and chart or is there a way that I can just copy the charts?

All assistance gratefully received.

Simply, yeah just copy the links and email them.

Nice 10K battling the weather there - the wind is infuriating, isn't it?

And the idea of the hill sessions are to get the heart working harder. As long as there is some elevation that will be the case. You need to be able to run in your normal running style though, ie striding out. If there is too much steepness, you will put your achilles tendon under tremendous pressure - and trust me, you don't want to snap that!!:eek: (Not an uncommon injury and at least a year to mend!).

So gentle slopes are better - around 100ft-150ft/mile would be about right, ie 2-3%.

Simplycynical

Thanks Rich, that's really helpful; it gives me more of an idea of what to look for on the charts. I'll have a play with the maps and see what Becky thinks of my suggestions.

RichOneday_2

Wowee - Becky has just completed her 20 miler ......... in 3hrs 08mins.(9:24/mile)!!!:j :j :j

She walks a mile or so home afterwards, so will be posting shortly.

This compares to her previous best of 3hrs 24mins and was run off a first 10 mile which was her fastest so far!! And after an impressive 5K race yesterday!:D

I think that also completes the highest weekly mileage as well at something like 65.0 Miles.

Fantastic effort with 7 weeks to go to marathon day!!!!!:D :T :T :T

Enjoy the 5,000 calories of chocolate lined up as a reward!;)

hypno06

Excellent news! (sorry, too tired to type anything any more coherant!!)