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

RichOneday_2

Dont worry, Sally....its still an extremely rare event.

The key is to understand whats happening in the body after hitting the wall. More oxygen is required to produce less energy due the oxygen-hungry nature of fat burning. As a result the blood thickens quite significantly.

As long as you dont fight this process, which is pretty difficult to fight anyway, and just accept that the body is out of readily available fuel and go along with the new pace you should be fine.

Its what all the long runs have been preparing you for!:D:D

Rachel021967

I think places should be allocated on a best for age category then everybody who takes running seriously is in with a chance.
On a more embarrassing note I did my first run this evening with my daughter and lasted for all of 4 minutes. I could of pushed harder but I was running on a very full stomach. I don't think I will be able to run all the 5k but I hope to get up to 20 mins by then.

sallyx

RichOneday wrote: »

Dont worry, Sally....its still an extremely rare event.

The key is to understand whats happening in the body after hitting the wall. More oxygen is required to produce less energy due the oxygen-hungry nature of fat burning. As a result the blood thickens quite significantly.

As long as you dont fight this process, which is pretty difficult to fight anyway, and just accept that the body is out of readily available fuel and go along with the new pace you should be fine.

Its what all the long runs have been preparing you for!:D:D

Im scared...this wall is going to be tough to overcome me thinks! Will you be spectating around mile 20...can you bring de-fribulator, oxygen and a stretcher please :eek:

becky_rtw

Dont eat before running - its really really tough - you're better off having a snack, waiting an hour going out then having dinner if you can...

But good luck for the 5k attempt though

becky_rtw

I'm not worried about the wall - if you hit it - you have to slow down but 6 miles from the finish you ARE going to finish so nothing to worry about - yes your target time may blow out of the water, but at that point you are not going to care anyway

RichOneday_2

sallyx wrote: »

Im scared...this wall is going to be tough to overcome me thinks! Will you be spectating around mile 20...can you bring de-fribulator, oxygen and a stretcher please :eek:

At least you're taking the wall seriously, unlike many!:rolleyes:

Your body may have been totally depleted of glycogen before, but it wont have done it while in full flow. Its very similar to someone pulling the handbrake on a car while you're trying to drive down the M1.:eek: Usually it will involve muscle cramps in the calves and quadriceps.

In that moment your mind loses all concern about anything other than survival, literally. So slowing down dramatically is the first reaction, followed usually by all sorts of cravings including fluids.

Its a waste of time trying to take in energy at this stage because it simply cant be converted quickly enough to be of any use, so concentrate on finding the new rhythm and just tell yourself that every step is one closer to the finish.

It can seem as though you cant possibly carry on during the transition but you almost certainly can. After 10 minutes or so you should be back on an even keel and thinking about the finish again.

Its certainly an experience you wont forget!!

kmstuart

Yep all that food certainly worked tonight. Wasn't far of the predicted time from my funky spreadsheet in the end and i'm well happy with this run.

Set off at what i knew was a little to fast so eased it off a bit and was happy to be doing a decent pace nice and comfortably. Was actually paying attention to the mile splits today too. THere is a evil hill on this course as can be seen in the elevation chart below, not that the chart does it justice. Tis a 1 in 6 hill to start with before a short drop and then another climb up to the main road before the big drop down the other side.

The climb starts a little before 2 miles but the main hill is further along and the mile splits to follow show this. I'll admit to walking the last 100 yards or so of the main hill but i did run all of the second hill. After the hill is a nice big drop which i never bombed it down preferring to coast and get my breathe back from the climb.

Seemed to work well as i was crusing nicely over the last few miles. Bit of an evil short smll hill about 4.8 miles in which also had a fairly vicious headwind into your face on the climb over it which slowed by a bit. Not a major problem as its generally down hill from there on in plus sheltered for a bit before you turn out of the wind.

Splits
8:12
8:26
9:09 the hill
8:02
8:17
2:30 for last 0.36 miles @ 7:03 pace

Total 5.36 miles in 44:36 @ 8:20 pace which is only just off the 8:17 pace i needed to hit my predicted time. The hill will account for that i think, that and i'm not at peak fitness. ust entered 5.36 miles into the spreadsheet and that gives a predicted time of 44:19 so i was 17 seconds off of that which makes me even more happy.

One elevation chart below.
http://www.fetcheveryone.com/submitted_images/6625_25237.jpg hope the link works for you, should do for fetchies anyway.

Out for a nice steady easy run in the morning i think then as granny rang whilst i was out a trip to her's friday before work to sort out her new telly.

kmstuart

My views on FLM (or VLM now) 38000 runners of which i believe its what 20000 from the ballot get in or is that lower?? Always was meant to be a 1 in 6 chance but that changed to 1 in 7 last year when the ballot was capped at 140000 people and online only.

Doesn't seem to bad really as there are bound to be upto 8000 club, GFA, Elite and those who defer surely? If not then if they ake it so there is via club places probably and any unused from the 8000 quota can be either allocated to the ballot or to charity depending on when GFA's ahve to register by. Elites are gonna be few compared to 38k in total so can be ignored for this calcualtion.

You'll end up with 10000 charity spots which should be more than enough and is roughly 25% of the field. A suspect a decent proportion of club and ballot spots are running for charities too. I wouldn't want to see the charities raise there required sponsor levels if they do get a reduced alloaction

sallyx

RichOneday wrote: »

At least you're taking the wall seriously, unlike many!:rolleyes:

Your body may have been totally depleted of glycogen before, but it wont have done it while in full flow. Its very similar to someone pulling the handbrake on a car while you're trying to drive down the M1.:eek: Usually it will involve muscle cramps in the calves and quadriceps.

In that moment your mind loses all concern about anything other than survival, literally. So slowing down dramatically is the first reaction, followed usually by all sorts of cravings including fluids.

Its a waste of time trying to take in energy at this stage because it simply cant be converted quickly enough to be of any use, so concentrate on finding the new rhythm and just tell yourself that every step is one closer to the finish.

It can seem as though you cant possibly carry on during the transition but you almost certainly can. After 10 minutes or so you should be back on an even keel and thinking about the finish again.

Its certainly an experience you wont forget!!

Thanks Rich...I shall so Look forward to meeting the wall, NOT!

RichOneday_2

Good work, KMS.

It is incredible how accurately performances can be predicted across distances - but you still have to deliver the performance and you've done it tonight on a very tough course...so very well done.:D:D

Btw which race was this? I dont have it on the list!