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

chickadee

RichOneday wrote: »

Weds13/5 Rest Day (Stone On Head/Brain damage!)
Thurs14/5 20x400m (1min rest)(Av 5:50/mile, Fastest 5:32/mile)
Totals: 8000m(5 Miles) 29:08 (5:50/mile) + 3miles WU/WD

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

Wow, that is amazing! Your training logs just crack me up you know. They are always so factual and matter-of-fact. I mean, 'stone on head/brain damage' day just tucked in there, ever so low-key! And then you go and throw in a session where you average 5:50 miles!! My speed sessions struggled to reach miles with a 7 in them, let alone a 5....

RichOneday_2

chickadee wrote: »

Wow, that is amazing! Your training logs just crack me up you know. They are always so factual and matter-of-fact. I mean, 'stone on head/brain damage' day just tucked in there, ever so low-key! And then you go and throw in a session where you average 5:50 miles!! My speed sessions struggled to reach miles with a 7 in them, let alone a 5....

Well it was 5:50/mile ...but realised an error in the data, so it's been edited to 5:33/mile. Now I'm chuffed!:D:D

It doesn't matter what times your intervals are - just the progress over time if you keep doing them. As you know your progress was very impressive!;)

chickadee

RichOneday wrote: »

Well it was 5:50/mile ...but realised an error in the data, so it's been edited to 5:33/mile. Now I'm chuffed!:D:D

It doesn't matter what times your intervals are - just the progress over time if you keep doing them. As you know your progress was very impressive!;)

OK so now its getting silly! 5:33. Wow. So the 59:59 10-miler could be a reality. All you need to do is keep up that speed, or a little slower even, for a longer distance......easy peasy;)

Yes I haven't done an interval session for a while. DS is now on summer training at a local school field, not at the sports centre any more so I don't get near the track regularly. I need to make more effort. Do you do your sessions on a track or on a measured lap of the roads?

RichOneday_2

As you say, easy peasy!:p:p

If only!! But I would love to get back to sub 60minute 10 milers so its well worth the effort!:D:D

The intervals are done on the roads. This is the one for tonight - check out the elevation profile!

http://www.mapmyrun.com/run/united-kingdom/-leeds/607124233917573471

sammy115

Rich I don't understand the elevation profile...?? does it mean it was hilly..sorry probably a stupid question

RichOneday_2

sammy115 wrote: »

Rich I don't understand the elevation profile...?? does it mean it was hilly..sorry probably a stupid question

No, not for that 400m route...flat as a pancake!

But in general, yes, the elevation profile shows you how much a route goes up and down and how steep the inclines are.

sallyx

Rich do you run that 400m over and over again, backwards and forwards?

RichOneday_2

Exactly - 20 reps with 1 minute intervals.

Enemies.Closer

I still have not started to run yet just havent had the time yet!!

I was toying with the idea of running at 5.30 - 6am in the morning but its getting into that!!

I am hoping to get the treadmill out this wkd and start!!

Really want to get a half marathon under my belt before the end of the year!!

Enemies.Closer

Thanks Chickadee

Do you have any motivational tips!!