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

Ukevas

becky_rtw wrote: »

Not feeling great but going to OHs this weekend

:smileyhea:smileyhea :T

no speed work for me today will try out the normal route see how it goes... :rolleyes:.. fingers crossed..

sallyx

DH has gone out for the 3rd night in a row so no running again for me :mad: starting to get a tad annoyed. Off to plan a nice route for Sunday, I will be going hell or high water!

k_bagpuss

I'm not running tonight. Knees feel a little sore as does the small of my back for some reason??!! So I'm resting tonight and am going to do 5 miles on the treadmill tomorrow and then have a nice sauna!

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
Fri15/5 10.0 Miles 1:17:50 (7:47/mile)(Pulse 88)


No real after effects from last night's speed session, everything seems to still be in one piece so quite content.:D

A certain little lady seems to think I'm overdue a sub 19 minute 5K in the morning - I'm a little more sceptical!:p

How did you get on, UK?

Steady all the way with the 12 miler, Simply...as slow as you can comfortably go and you should be fine. Good luck.

Ukevas

RichOneday wrote: »

How did you get on, UK?

.

The mother-in-law got called away so i have to cook for the farther-in-law :rolleyes:...useless men .

so lost my run time... which might be a good thing...

Idiophreak

RichOneday wrote: »

Totals: 8000m(5 Miles) 27:45 (5:33/mile) + 3miles WU/WD

Only just noticed this and just wanted to say:
:T:T:T:T:T:T:T

Simplycynical

RichOneday wrote: »

Steady all the way with the 12 miler, Simply...as slow as you can comfortably go and you should be fine. Good luck.

Thanks Rich but I'm not attempting 12 miles until next Friday; I've got my first 10k race tomorrow - 3 laps round the local Country Park.

It's only a couple of miles down the road and I know that the seasoned runners amongst us would run there for a warm up but I thought that I would walk to it to get my legs warmed up. What do you think??

RichOneday_2

Hi Simply,

Its up to you, but the reason that you warm up is to get blood flow into the muscles and achieve the associated elasticity. In a nutshell it is far easier to run on warm muscles than cold.

New runners really dont get the importance of warming up, fearing that it will 'tire them'. If you dont warm up, then effectively you are using the first 2-3 miles of the race as a warm up (or possibly the whole race) and it is difficult in the early stages not to push too hard for the elasticity of the muscles.

In short, race without a good warm up and the injury risk rises greatly.

I would say run there but very, very slowly (not much more than walking pace) for the first mile and then stretching out a bit for the next mile so that as you get to the end your speed is getting in the vicinity of the speed you are going to race at. If you're going to be racing at 10min/mile you need your warm up to be finishing at 10:30-11:00/mile.

Simplycynical

Thanks for the explanation Rich; you hit the nail right on the head - I didn't want to run there and then be too tired to race :rotfl: Newbies, huh?

I will take your advice, as always, and run to the park slowly to make sure that I'm properly warmed up - there are a couple of nice hilly bits in the race so I need to make sure that my legs are ready to tackle these. :j

What time are you off to your 5K?

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/162) [71.82%] + 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
Fri15/5 10.0 Miles 1:17:50 (7:47/mile)(Pulse 88)
Sat16/5 Parkrun Leeds Hyde Park 5K 19:19 (6:14/mile) (Posn 11th/149)[71.70%]

That felt good.:D:D

The intervals are starting to show through well now. Previous best for this course was 19:34 so that is quite a nice chunk off to record a new PB. A big field today as well, which caused one or two problems on the last lap, so very pleased with 11th place.:D

Simply, you're doing the right thing. Without an appropriate warm up you can often find the rush of lactic acid into the muscles, and sudden demand for oxygen, leaves you struggling for breath early in the race.

Can anyone explain to me how Becky has no energy but seems to have found plenty of enthusiasm to vist the Haribo factory shop today.:rolleyes: