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

Rachel021967

Did my usual half a mile this morning but I'm happy with that as I was running into the wind making it a harder workout.

RichOneday_2

becky_rtw wrote: »

Oh by the way - dont take fetch wava's as 100% accurate either - mine on the parkrun site are very slightly different (i.e. I have 60% for my 5k there) but they are a very good tool

The reason they are different is simply down to their basis year of calculation.

It may be that Parkrun use 2005 gradings whereas another site might use 2007 gradings. Obviously the percentage will fall for some performances as time goes on due to the world records improving.

So the key is to calculate all gradings that are going to be compared against each other on the same basis.

I've added the relevant World Records as well as the WAVA gradings on the results list. Clearly some of the WRs are out of date, but there has to be a stable basis on which to calculate otherwise the gradings would need to be re-computed every time a WR changes.

So, in simple terms your WAVA rating is:

Your time is 4 x World Record 25.00%
Your time is 2 x World Record 50.00%
Your time is 1.5 x World Record 66.67%
Your time is 1.25 x World Record 80.00%

RichOneday_2

Well done, Rachel.

Why do you think your progress is slow?

You are teaching your body to do something it is unsure about so progress needs to be gradual. If your longest run was to double in 4-6 weeks, say, that would represent solid progress.

Later on the same timescale may well see your longest run going from 5 miles to 10 miles or from 10 miles to 20 miles.

Laying the right foundations early and working consistently is the way forward.:D

kmstuart

Rich I'm 31 until july 23rd for your age grading purposes and i bet you cant find a time for this race below Well not for the distance anyway. Could do it based on distance covered not time and assume i used all 12 hours

Longest Race Ever Tipton 12 hour track race

Don’t know where to begin really. When and what did I last blog I suppose. Oh yes back then after the last race nigh on 4 weeks ago. So much for blogging more often then That race was Keswick round the houses back on wed 15th April. A race I was very pleased with, especially my time etc as detailed in last blog.

Move on a day or two and one of the other non work/running things I do. Online gaming. In this case Cybernations http://www.cybernations.net/default.asp a nice simpleish nation simulation game. Essentially you have a nation which can be part of an alliance. My nation is in an alliance from another website which was set up just under 2 years ago and I’m currently the 3rd longest alliance member.

Like all online games wars come along in the package and the start of the latest, and easily the largest, inter alliance war was imminent. This one was different in that I’d just become my alliances Prime Minister right on the eve of war. Naturally like all online games its predominantly full of Americans so the time differences can be an issue. For this one daily updates occur midnight game time which is 6am UK time meaning more attacks can be made at that point. The most common tactic is to declare war on someone either just before update then attack both before and after the update.

For me as leader of our alliance there was a fair bit of talking to our allies, most of whom were in a bloc with us, which generally was happening from midnight to 3/4am my time. Sometimes running later until 7/8am. Needless to say my sleep patterns were ever so slightly mucked up from this. The war is still ongoing now although we stopped fighting a week or so ago after only 5 days on conflict

Anyway enough of that waffle that was meant to say the last 3 or 4 weeks has seen a lot of nights with little sleep and obscure sleeping patterns. Weekends where getting to a case of bed 5/6am awake middayish with a nap in the afternoon. Two days where absent of sleep altogether. Probably averaged 5 hours sleep per day for a fortnight or so if not less.

Running wise decent training in between the two races. No real long LSR’s due to tiredness etc which might have been a mistake depending on how you look at it. Managed one tempo session with a sub 25 5k time in it which means I’ll have a 5k PB to beat whenever I next run one. 3 12 mile LSR’s where the longer runs I managed. The last 3 runs being Friday, Saturday and Sunday of last weekend going as such.

Friday 5.7 miles in 56:06 @ 9:51 pace 62%WHR
Saturday 7.42 miles in 1:13:11 @ 9:52 pace 62% WHR
Sunday 12.14 miles in 1:56:53 @ 9:38 pace 66% WHR which was very surprising.

Weekly mileage has been 30, 26 and 30 the last few weeks which is above my long term average, even allowing for injury periods, although is roughly in the region of what I want to be doing. Possibly not the best preparation for a 12 hour race but then I’ve not done one before and the furthest I’d ever done until now was T2T last January which took me 8:22 to cover the 40 miles.

The race weekend itself saw me visiting granny on the Saturday morning as well as getting a hair cut, before driving down to Wolverhampton to my travelodge. Had prebooked dinner to avoid having to venture out into Wolverhampton for dinner which wasn’t too bad. Was blatantly stick in the microwave food mind as some of my lasagne was rock hard from over microwaving. The sticky toffee pudding however was exquisite.

Sleep was hard to come by partly as I was on the first floor with a window onto the main ring road in the city centre which a junction right outside. Traffic all night long and judging by the amount of sirens nearish a police station or some such thing. I don’t think it helped that my sleep patterns where anything but normal. Star Trek Nemesis also being on telly was a hindrance too as I’ve not seen it before so it was gone 1 before I went to sleep.

Up a little after 5, got things gathered up to leave, coffee and breakfast eaten etc before firing up the sat nav to get my to Tipton sports academy. Nice simple drive to get there in the end. Collected race number on arrival, number 6 my lowest ever although there was only 7 of us , gathered all my stuff and placed it on a table in the tent before getting ready for the start.

I had a plan for this which was to walk every 10th lap to take on food and drink which seemed a sensible approach. Naturally as the tent with my food in was beyond the lap point it was lap 11 when I got there first.

Set off at a steady pace along with a couple of the other runners talking away for the first 10 laps before I diverted over for my first walk and drink/eat lap. Repeated this after a further 10 laps combined with a toilet stop too. Managed to keep doing this right up to lap 100 where I walked for 2 laps.

Some of the walk laps were more than a lap so I could eat a bit more although I was finding it hard to eat actually. Yes that’s me saying I found it a struggle to eat. Probably just the fact biscuits and jaffa cakes are relatively dry I’m hoping and picking something more suitable for Hull 24 hour might solve this. I also drank erm 6 litres of fluid during the race which apparently wasn’t enough despite a further 2 litres on the drive home and another 2 today so far too. Oh well it was hot at times when the clouds vanished and the breeze vanished. I was getting somewhat hot at times.

It was a little after going past marathon distance (105 laps approx) that I noticed my feet were hurting a bit so I nipped to the car to change into my other pair of shoes. Was having a few sleepy spells approaching the 50k point where I was dozing off whilst running. Managed to get past the 50k point before stopping for a short while to recuperate a bit. Seemed to do the trick bar it required a few laps of walking to loosen off enough to run again.

Two more stops at around 56 and 58k were needed as I was still feeling tired but I was soon back on my feet again. Yes I might have had a fair bit of walking going on rather than running but at least I was moving. Legs were aching around here to from what I remember especially my hamstrings. But then having noticed what the time was and how far I’d gone I realised I can make a concerted effort and get a time of around 8 hours for 40 miles which would be 20 mins faster than at T2T last jan which I managed in 8:22.

Needed a rest shortly afterwards though as the legs were grumbling but I soon got going again with a few run laps but mostly walking. About 68k in I had a visit to the physio bloke for a rub down on my legs to see if he could get them working better. The aches in the legs were fine when he was finished but as soon as I resumed I noticed my left hip was sore. This is the same hip that was causing problems last October/November.

Carried on, just walking not running, but as the hip was showing no signs of getting any better and in fact was hurting more I stopped at 78km after 10 hours 14 minutes and 5 seconds of running. Yes I could of carried on walking right up to the 12 hour cut off but I decided I would be better off stopping to avoid making the hip problem any worse. The physio had a quick poke and prod and said that there was a good chance its down to the constant circling around the track even though you change direction every 4 hours.

Significant split times from the race from my copy of all the lap splits (I thought you’d not really want all 190 laps posted ) were the following,

Marathon 105 and a half laps roughly 4:41:45
50km 125 laps 5:46:07
40 miles 161 laps roughly 8:01:49
76km final distance 47.22 miles in 10:14:05 which is a pace of exactly 13 min miling.

The trip home was erm interesting. Left at 8pm for a 3 and a half drive home yet it was 1:15 when I got home as I barely made it to Knutsford before needing to stop for a hours doze. Then further up just before the climb up and over Shap another 45 mins doze at Tebay services.

Today I was awake by 10 and rather than going back to bed decided I’d stay awake. Probably should of moved around more as whenever I sit down for too long things stiffen up again. Aches at the moment are in the quads (to be expected, bloody stairs etc ) and the hip depending on how I am moving at the time. Really should of gone for a walk earlier whilst it was nice and sunny but I was feeling a little tired, cant think why.

Hopefully with a bit of luck this hip problem will go away nice and fast and it’ll not be a problem at Edinburgh. Don’t think I’ll be needing any long runs between now and then anyway Plenty of short ones will suffice I think.

Bah hit the wrong button and deleted yesterdays blog by mistake. Oh well good job i wrote it in Word and never deleted that. Does mean i can update for today. Legs feel much better and apart from a little initial stiffness i am capable of moving around quiet nicely. Trip to Tesco's shopping in a bit then back to work later tody.

hypno06

Wow! KMS!

And as for sticky toffee pudding - yumyumyum.......makes all the running effort worthwhile.

tilly2484

Thanks guys for the posts re walk/run. Think i'll be doing the walking thing for a while then. Makes sense. One question will using my cross trainer also help with this?

Thanks

Ukevas

RichOneday wrote: »

April 5th Blackpool 1/2 Marathon 1:56:11 Becky [56.63%]
April 26th Sheffield 1/2 Marathon 1:45:18 Ukevas [56.65%]

...... Whos the daddy :rotfl:...

( Now now Ukevas be nice she is poorly )

and top stuff KMS

becky_rtw

Thats alright Uk - I already knew that you were faster than me now (sobs into her unused trainers)

And Km - I feel tired - WOW thats some good running - to go through a marathon in 4:41 is pretty impressive

Ukevas

becky_rtw wrote: »

Thats alright Uk - I already knew that you were faster than me now (sobs into her unused trainers)

On the upside you only got to find 00.02% ..

Maybe the new shoes will tip it back your way ... or just shave your head hair off :P..

Just got to catch Chickadee next...

Ill pass on catching Rich mind....

becky_rtw

You've still got to catch my 10 mile time too