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

sallyx

Im getting up early tomorrow and doing a nice 10k I think Happy days. Week off so hoping the knee has had enough rest and is ready for some pounding of the roads!

krider2010

Would you mind adding a couple more races for me when it is convenient Rich?

10th June 2009 - Forest Five (5 miles)
8th July 2009 - Thames 10K

Thanks!

Ukevas

Just 6.11m - 50m 35s

:rolleyes: niggel still playing up so took it easy again basicly avoided ally pally... but 1/2 a mile from home seemed to ease off??

aint that allways the way .

Still hopefull for better thing 2morro will defo not be upto speed work, we will see. .

and southend sending numbers out soon ... its a hightlight... sad i know...

what number what number what number

Simplycynical

RichOneday wrote: »

Ooo you lot can nag!:p;)

Given the all clear but they are a little concerned about the welfare of the stone!:p:p
So no headache any more, and the eye is back to normal...just a lump to show for my efforts now.

Nice running, Simply. You will notice that you are now quicker on tired legs than a little while back on fresh legs...a sure sign of progress!:D
.

Glad the head and eye are ok Rich - and I just love the way you find the positives in our performances. You're our very own Mr Motivator :rotfl::rotfl:

Chick - you look fantastic in those photos; it's hard to believe that you've just run a marathon you look so cool!!!

Hope the niggle improves Uk; glad I'm not the only one who gets excited when the numbers are sent out!

4 miles for me tonight 00:39:47 (09:53/mile) - legs still a little tired but feeling better than yesterday

RichOneday_2

Week 3/21 (Fleetwood)
Mon4/5 Rothwell 10K 39:10 (6:18/mile) + 3Miles WU/WD
Tues5/5 Rest Day
Weds6/5 10.0 Miles 1:17:03 (7:42/mile) (Pulse 98)
Weds6/5 Spencers Arms Dash 3.7 Miles 24:20 (6:35/mile) (18th) + 3Miles WU/WD
Thurs7/5 12.0 Miles 1:34:08 (7:50/mile) (Pulse 108)
Fri8/5 Rest Day
Sat9/5 Parkrun Wimbledon 5K 19:17 (6:13/mile) (Posn 14th) + 3Miles WU/WD
Sat10/5 20.75 Miles 2:45:46 (7:59/mile)

Week 4/21 (Fleetwood)
Mon11/5 Rest Day
Tues12/5 5x1600m (1min rest)(6:24,6:22,6:23,6:24,6:20)(Avg.6:22)
Totals: 8000m(5 Miles) 31:53 (6:22/mile)(Pulse 118) + 3miles WU/WD
Weds13/5 Rest Day (Stone On Head/Brain damage!)
Thurs14/5 20x400m (1min rest)(Av 5:33/mile, Fastest 5:16/mile)
Totals: 8000m(5 Miles) 27:45 (5:33/mile) + 3miles WU/WD

Again, another hard graft session but this is the work that counts in the long run (no pun intended!).

The 8000m sessions so far have gone:

21/4 20x400m: Total 8000m(5miles) 29:37 (5:55/mile)
23/4 10x800m: Total 8000m(5miles) 32:22 (6:28/mile)
12/5 5x1600m: Total 8000m(5miles) 31:53 (6:22/mile)
14/5 20x400m: Total 8000m(5miles) 27:45 (5:33/mile)

Going pretty well so far - should be around another 30 such sessions before Fleetwood!

Edit: Whoops, got tonight's data a wee bit wrong. I thought it was hard work for 5:50/mile...5:33/mile sounds much more like it!:D:D

k_bagpuss

sallyx wrote: »

Chick how bloody fresh and smiley do you look...:) Lovely pics

I wanna see! :j

sammy115

Look up Bagpuss...

YORKSHIRELASS

Just a quick update on my progress, have done my 4 miles again a couple of times. Mapped how far I ran and it was a whole 0.68 miles but it felt further!!! I am noticably less achy after the runs now though and leg feels fine so all good. Cant wait to go out again tommorrow after a rest day today.

k_bagpuss

HeeHee I just did! Looking very fresh indeed! I go as red as a beetroot! I've rested today cos my legs are really tired after yesterdays run

sallyx

OK Rich that is getting a bit quick now!