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

sallyx

Simplycynical wrote: »

say 'Hi' before you shoot off into the distance.

:rotfl::rotfl:I think you're confusing me with Rich/Becky....I only do one pace and thats plod

becky_rtw

Glad to see you're back in one piece Hypno - was thinking about you on he coach back

Uk some great running there - wow!!!! London must be good for you

(and you can run round Hyde Park anytime ands its traffic free )

Not having the usual rest day tomorrow am doing 3 milers every night this week as my final act of tapering and eating lots of potatoes and gnocchi - it doesnt have to be all pasta peeps

sallyx

ooo I love gnocchi...thats my supper sorted for tomorrow after run club

chickadee

RichOneday wrote: »

Chickadee,

I'm itching to know whether you carried out the plan to run 10 miles before today's 10K race!

If you did, I'm mightily impressed with the outcome at 57:38!:D:D

Hi Rich, well, sort of.... I succumbed to my warm bed for longer than I should have this morning, and couldn't find the race HQ when I got there, so didn't have as long as I needed to get the full 10miles in, but I did manage to do an 8.5mile warm-up pre-10k race, which isn't too bad for a warm-up! It was a fantastic race, I really enjoyed every minute of it - everyone was so friendly! The entry form said undulating. Is 1 in 7 an undulation? That's a hill in my book, and there were a few of those. Still, the downhills are fun! I met an old running chum, and had a good catch-up in the sunshine after the race. I even overtook someone. Wonders will never cease .

Actually, this is a really good strategy for long runs. I know its too late for this time, but give it a go in your next marathon build-up. I'll definitely do it again. I got parked up, checked out race HQ, then set off to do my warm-up. I just did an out-and-back so I knew how long it would take me to get back. I was back to pick up my number 15 mins before the start, jogged back to my car, changed my top, then jogged back to the start. Not much hanging around really. The legs were well warmed up but not too tired, so I was able to put in a burst of effort between 4 and 5 and really up my speed (I think that mile was about 8:40-ish) without too much incident.

All in all, a great morning's running. Oh, and Jonathan did 20.65 miles today so he is a happy, if pink, bunny.

RichOneday_2

Excellent outing there, Chick.

I thought it must have been tough from the winner's time being over 36mins.

Which probably means your 57:38 was worth a 54mins on a friendlier course - it just shows that you have only lost 2-3 minutes on outright 10K pace.

It is a strategy which gets the body totally prepared for the rigours of marathons in the later stages. But you cant employ it in training while you're increasing mileage so its a non-starter for first time training plans, where the races themselves are a big enough challenge.

But certainly for my faster marathons I probably did this kind of thing about 10 times in each build up. I've actually just been finalising the training plan for Abingdon, which starts tomorrow morning, - 25 weeks, 2321 miles and 39 races. Most of the Sunday races will be made up to 22 miles with lengthy warm ups.

It sounds like you really enjoyed it too.:D:D

And Jonathan back over 20 miles - that must be such a relief after the problems a few weeks back.

chickadee

By the way, some excellent running from you too Rich. Your 5k time is just getting better and better!

Yes I did enjoy this morning. Of course, where you are with your running and where I am are very different, so for me, it was an opportunity to enjoy a relaxed training run with something to look forward to at the end. It helps to break it up a bit.

Tha sounds like quite a training schedule there Rich. A LOT of miles and 39 races in 25 weeks? :eek:

I haven't really decided on a goal post-Prague. I'll have to give it some thought.

RichOneday_2

Thats it, its pretty irrelevant what speed you do the warm up at, but conversational speed is the basic idea. So as long as you get back to the start in time it can be very relaxed.

I think it would surprise most people in local races if they realised that most of the time the winner has probably done a 10 mile warm up before the race!

The 39 races is not as bad as it sounds - 24 of them are parkrun 5ks.

Post Prague is easy peasy, Chick - Abingdon!!! You know it makes sense!:D:D

RichOneday_2

Any new races that need adding/amending - let me know and I'll make the necessary changes!


Black = Completed Races.
Blue = Planned Races.

2009
Jan
Jan 1st Wymondham 10K 1:00:21 Hypno06
Jan 4th Pennine 10K 53:13 Chickadee
Jan 4th Pennine 10K 43:21 Rich(Steve)
Jan 18th St Albans 10 Miles 1:24:41 Becky
Jan 18th St Albans 10 Miles 1:10:00 Rich(Steve)
Jan 25th Chernobyl 10K 52:02 Chickadee
Feb
Feb 1st Dewsbury 10K 40:34 Rich(Steve)
Feb 22nd Sussex Beacon 1/2 Marathon 2:02:10 Becky
Feb 22nd Sussex Beacon 1/2 Marathon 1:33:22 Rich(Steve)

March
March 1st Haweswater 1/2 Marathon 1:58:55 Chickadee

March 15th Seveoaks 10K 54:00 Becky
March 15th Trimpell 20 Miles 2:21:51 Rich(Steve)
March 17th Cyprus Marathon 4:13:12 KMStuart
March 29th Bradford 10K 39:17 Rich(Steve)
April
April 1st Spencer Arms Dash 3.7 Miles 24:41 Rich(Steve)
April 5th Blackpool Marathon 3:24:17 Rich(Steve)
April 5th Blackpool 1/2 Marathon 1:56:11 Becky
April 11th Isel Cross 5.5 Miles 52:53 KMStuart
April 12th North Tyneside 10K 1:18:00 K_bagpuss
April 15th Keswick Round The Houses 5.3 Miles 44:36 KMStuart
April 19th Salisbury 5 Miles 48:12 Simplycynical
April 19th Garstang Gallop 10K 57:38 Chickadee
April 26th THE LONDON MARATHON Herewegoagain, Hypno06, Sally, Pania, Becky, Rustybucket, Hobsch
April 26th Sheffield 1/2 Marathon Redsquizzer, Ukevas
April 26th Houghton 11K Simplycynical

May
May 3rd Keswick Half Marathon KMStuart
May 6th Spencer Arms Dash 3.7 Rich(Steve)
May 10th PRAGUE MARATHON Chickadee
May 10th Tipton 12Hr Track KMStuart
May 17th Netley 10K Simplycynical
May 24th Plymouth Half Marathon Raphael
May 26th Lampfoot Loop 5.5 KMStuart
May 31st EDINBURGH MARATHON Redsquizzer, Pania, Cnoelj, KMStuart

June
June 1st Battersea 5K Becky
June 3rd Spencer Arms Dash 3.7 Rich(Steve)
June 6th Richmond Park 10K Becky
June 6th RFL 5K Guildford Rachel021967
June 10th Gosforth 10 Mile KMStuart
June 10th Greenway 10K Rich(Steve)
June 21st Freckleton 1/2 Marathon Becky, Rich(Steve)
June 28th Mansfield 1/2 Marathon JJWhittle, Rich(Steve)
June 29th Battersea 5K Becky

July
July 1st Spencer Arms Dash 3.7 Rich(Steve)
July 4th Richmond Park 10K Becky
July 4th Parkrun Bramhall 5K KMStuart
July 5th Launceston 1/2 Marathon KMStuart
July 8th Corporate Challenge 3.5 Miles Beer Tins
July 11th Hull 24 Hour Track KMStuart
July 12th Newcastle Race For Life 5K K_bagpuss
July 18th Yorkshire Wolds 1/2 Marathon Rich(Steve)
July 22nd Newlands Valley 9K KMStuart
July 25th Pudsey 10K Rich(Steve)

August
Aug 1st Richmond Park 10K Becky
Aug 3rd Battersea 5K Becky
Aug 8th Newark 1/2 Marathon JJ Whittle
Aug 12th Spencer Arms Dash 3.7 Rich(Steve)
Aug 23rd Bispham 10 Miles Rich(Steve)

Sept
Sept 2nd Spencer Arms Dash 3.7 Rich(Steve)
Sept 6th Middlesbrough 10K Christhesparky
Sept 6th Bristol Half Marathon Becky
Sept 6th Gt Scottish Run 10K KMStuart
Sept 6th Gt Scottish Run 1/2 Marathon KMStuart
Sept 13th Cumberland Ale 10Mile KMStuart
Sept 13th Fleetwood 1/2 Marathon Becky, Rich(Steve)
Sept 18th USAF Marathon JJWhittle
Sept 20th Great North Run K_bagpuss
Sept 20th Great Langdale Marathon KMStuart
Sept 27th Macclesfield 1/2 Marathon Rich(Steve)

Oct
Oct 4th Loch Ness Marathon KMStuart
Oct 11th Great Eastern Run KMStuart
Oct 11th Yorkshire Coast 10K Rich(Steve)
Oct 18th ABINGDON MARATHON Becky, Rich(Steve), Simplycynical
Oct 25th Great Cumbrian Run 1/2 Marathon KMStuart

Nov
Nov 1st Derwentwater 10 Mile KMStuart
Nov 14th Brampton-Carlisle 10 Mile KMStuart
Nov 29th Norwich Half Marathon Hypno06, Becky

LONDON 2010: Beer Tins, Rich(Steve), Mollymunchkin, Becky, Idiophreak, Ukevas

Athens Marathon 2010 Ukevas
April 24th 2010 Devon 100 Mile Ultra KMStuart

becky_rtw

Okay people - Monday morning of the last week and I just wanted to say something about tapering as this has just been asked in the twitterverse:
'training plan says to run 15 mins very very easy jog the day before the marathon on Sunday. Does anyone agree with that?'

YES is the answer, in fact is desirable to run nearly every day this week on the proviso its very small distances (i.e. 3 miles or less) and its very slowly...

The reason for this is - last week should have been a 60% week compared to the week before and if you now drop down to nothing before Sunday you will be very stiff for the first few miles which might make you push too hard.

Also the runs should leave you begging for more but also help keep you calm- then when you line on Sunday you'll be raring to go and excited rather than nervous, but you'll have run the day before which gives a mental fall back to relax into - 'okay this is just another run I ran yesterday'.

Also dont carb load the night before the marathon please - it will sit in your stomach and be uncomfortable for the first 6 miles or so!

Happy tapering all!

jjwhittle1981

Morning all,

Had my usual sunday marathon meet, a good 9am start, 9 laps at 0.8miles a lap, covered in 60mins dead. was really happy which worked out at 8.41 a mile so i can see a change already in the times.

RICH, iv just noticed that your down for the mansfield half, what time you hoping to get? im looking to get under 2hours.