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

Ukevas

Bah i would run 600 miles a month if it was my only job!!


..... well 60 at least....

+ I will finish Athens Marathon ( sorry Paula )

3 times slower pace and in November and not August but.... you know

becky_rtw

Hmmm not good intervals this evening but ahh well - had a dizzy spell after one and decided prob not the best idea to be fainting in my gated garden so came back - the one I did do was at 7:30 and felt very easy so a shame really - but I'm doing the 5k and a 10k race this week so I'll get all my speedwork in somehow

Simplycynical

Oh dear, I'm sorry to hear that so many people are poorly; I hope you're not sickening for something too Becky!! Lol's at all those miles - it's really impressive when you add them all up isn't it??

I'll be back shortly to report on this evening's run but first I need foooood :T

becky_rtw

Dont think so Simply - prob TMI for all the males out there, but I do get funny spells sometimes around my time of the month because I already have low blood pressure and it makes me dizzy...its actually got a lot better since I started running - this is the first time in ages its felt like that...mmmm food

*Becky scuttles off to find that smoked salmon in the fridge*

Looking forward to hearing your report Simply - sorry got distracted there...

Simplycynical

Ok, I'm back, chilli and rice consumed - yummy, yummy!! I've been tired and hungry all day and haven't stopped grazing (that's my polite way of saying I've been piggy!!) :rotfl: :rotfl:

I had my first fartlek run tonight and despite feeling tired once I started running I felt as though my legs were on springs - I was so bouncy!

I'm not too sure if what I did was correct; I just picked a target (signpost, etc) and sprinted to it then ran slowly until I felt recovered, sprinted again, etc, etc. It felt good and was great fun - very different to just plodding.

I ran 4.04 miles in 39.44 - my pace was 9.49 per mile. The first time it's been under 10. :T :T

Becky - I've emailed you some routes/elevations for Thursday's run. Let me know if I haven't done it correctly - I can be a numpty sometimes so you may not be able to access them.

becky_rtw

Hi Simply,

Wow well done you - sounds like you did it exactly right , over the coming weeks the idea is to lengthen the time you spend sprinting - but dont push too much it should just happen naturally Also you might want to start taking note of your pulse on these runs too

I did reply to your email this morning I think...but your elevations seem fine, the 4% one seems good, but take it easy and try it out and see how you find it...so if you're running your speedwork at sub 10 minute miles you'll be looking to run your hills and recovery runs at about 12 minute miles

Good work!

RichOneday_2

Week28
Mon9/3 Rest Day
Tues10/3 10K 55:33 (8:58/mile) (Pulse 82)
Tues10/3 3 x 1 Mile (5:42, 5:40, 5:43) (Avge 5:41) (Pulse 118)

I wasn't expecting too much tonight with the virus still being worked out of the system, but I think it is fair to say that it is well and truly gone now!:D

The best interval session by a long way with an average of 5:41 (previous best 5:54) and the fastest mile so far at 5:40 (previous best 5:49). So, in fact, all 3 miles were faster than the previous fastest, and its the first time that that has been achieved.:D

Absolutely delighted with that session!!!!!


Simply - Nicely done on the fartlek. It sounds like you really enjoyed it, which is how it should be - nice and relaxed. You maybe pushed too hard on your fast parts by describing it as sprinting, if you can think of it more as strong striding out, whereby you elevate the pace but not to flat out, the faster bits will naturally stretch out. But good session.

Becky - Just unfortunate timing by the sounds of it, but missing the odd interval session wont do you any harm, as you well know!

becky_rtw

OMG no fair Thats an amazing session Rich

I know I do tend to miss them if I miss anything in a weeks training - the funny thing is I can run 5k at the same pace almost as my intervals and yet I do find them much harder work - I need someone standing over me I think being like - keep going you no quitting - okay not this week but next week I might co-opt my flatmate into coming out and telling me to carry on

Simplycynical

Thanks Becky, not sure what's happened to the email as I haven't received anything today but I might try the 4% route and see how I go. :eek:

Hmmm, if I'm going to start taking my pulse and try to time miles while I'm running I think I'm going to have to invest in a watch of some kind. At the moment I just run to whatever pace feels comfortable and download the data from my ipod to Nike+ when I get back. :rotfl:

Can anyone suggest a watch/gadget that will help me monitor my performance????

RichOneday_2

Yes, but you didn't quit today, did you? You simply took the sensible option.:D

The last interval session you did was spot on and gave you a great boost, so you know how to conquer them!:D