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

hypno06

Well done rachel - you sound as though you are getting the buzz nicely!

KYCU, accurate distance is not important really - just as long as you are running slower and further than you have been. mapmyrun is good enough for this - it is only if you needed to do a measured 10k or something that you might want something more accurate, but its not essential.

RichOneday_2

Week2 (Fleetwood)
Mon27/4 Rest Day
Tues28/4 Rest Day
Weds29/4 14.0 Miles 1:49:14 (7:48/mile) (Pulse108)
Thurs30/4 10.0 Miles Fartlek 1:15:39 (7:34/mile) (Pulse 100)
Fri1/5 10K 47:21 (7:38/mile) (Pulse 102)
Sat2/5 Parkrun Leeds Hyde Park 5K 19:41 (6:21/mile) (Posn 24th)
Sun3/5 19.5 Miles 2:35:34 (7:59/mile) (Pulse 98)

Week3 (Fleetwood)
Mon4/5 Rothwell 10K 39:10 (6:18/mile) + 3Miles WU/WD

Just back from this morning's race - great race and perfect drizzly conditions. I'd love to do this one on fresh legs!:D:D

But considering the 19.5 miles done yesterday afternoon I have got to be delighted with that time. The 10Ks so far have gone:

Pennine 10K 43:21
Dewsbury 10K 40:34
Bradford 10K 39:17
Rothwell 10K 39:10

I really thought that I would have lead in the legs this morning but the first 5K was a speedy 18:59 (6:06/mile). The second 5K was a relatively pedestrian 20:11 (6:30/mile) but it was the tougher part of the course.

So the fastest 5K and 10K so far! A decent haul the morning after a 19.5 mile jaunt.:D:D:D

mascott514

RichOneday wrote: »

Week2 (Fleetwood)
Mon27/4 Rest Day
Tues28/4 Rest Day
Weds29/4 14.0 Miles 1:49:14 (7:48/mile) (Pulse108)
Thurs30/4 10.0 Miles Fartlek 1:15:39 (7:34/mile) (Pulse 100)
Fri1/5 10K 47:21 (7:38/mile) (Pulse 102)
Sat2/5 Parkrun Leeds Hyde Park 5K 19:41 (6:21/mile) (Posn 24th)
Sun3/5 19.5 Miles 2:35:34 (7:59/mile) (Pulse 98)

Week3 (Fleetwood)
Mon4/5 Rothwell 10K 39:10 (6:18/mile) + 3Miles WU/WD

Just back from this morning's race - great race and perfect drizzly conditions. I'd love to do this one on fresh legs!:D:D

But considering the 19.5 miles done yesterday afternoon I have got to be delighted with that time. The 10Ks so far have gone:

Pennine 10K 43:21
Dewsbury 10K 40:34
Bradford 10K 39:17
Rothwell 10K 39:10

I really thought that I would have lead in the legs this morning but the first 5K was a speedy 18:59 (6:06/mile). The second 5K was a relatively pedestrian 20:11 (6:30/mile) but it was the tougher part of the course.

So the fastest 5K and 10K so far! A decent haul the morning after a 19.5 mile jaunt.:D:D:D

err.....blimey.....

can i ask how long you have been running to get to this level....

that is real dedication.
well done:T

RichOneday_2

Hi Mascot,

Well the starting point for this training was last September, being 4 stone overweight and struggling to run a mile in 12 minutes.

However, I do have some advantage from 'muscle memory' from running done over many years!:D

hypno06

Well done rich - another stellar performance :T

RichOneday_2

KYCU - The advice already given by Becky and Hypno is correct. If you just kept hammering away at 5k in training, trying to go faster and faster you would soon find that you're getting nowhere despite all your efforts.

You would plateau very quickly at pretty slow speeds due to not having the engine to handle greater speeds.

Think of it as having a 200cc engine in a half ton car. You can happily dawdle along at 30mph and will get faster speeds by pushing your foot down hard on the accelerator. But there wont be much to give and you'll probably find that at 50mph the bodywork starts to rattle and one of the doors falls off.:p

So what you need to do is concentrate on increasing the size of your engine before worrying too much about speed. To do this you simply need lots of miles at steady pace. All runs of 4mile + will contribute to building your engine capacity and this is where the majority of your focus should be at this stage.

Once the engine is more robust you will have naturally have increased your speed anyway but will then be able to think a bit more about incorporating specific speedwork into your training.

The common misconception is that to get faster at short distances you need to concentrate all your training on running short distances - a typical elite 1500m runner will have a 20 mile run in their weekly schedule and a total weekly mileage of around 100 miles!

RichOneday_2

This morning's results have just been posted:
http://www.ukresults.net/2009/rothwell.html

I didn't quite realise the quality of the field, although a lot of local clubs seem to use this race as their club championship.

But how often do you see 744 runners under the 60 mins barrier out of a field of 796? And 508 of those sub 50 minutes!!

Ukevas

... legs fine after yesterday 15.5... good thing to as i have a gig on Tuesday means I have to swap the rest day around and pound out another 10m this evening .

RichOneday_2

Good to hear the legs have recovered well, UK.

You seem to be toughening up pretty quickly to the distance work. It all bodes well for the training to come!:D

Alias_Omega

Hi all,

Just Giving Site is up now for the Great North Run 2009..

Link can be found here..

Still need to find some pictures for it, and to make a more informed write up. As i dont have any pictures of myself running / after events, i might struggle.

Something like this will not do..