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

RichOneday_2

Week21
Mon19/1 Rest Day
Tues20/1 3 x 1 Mile Intervals (6:08, 6:13, 6:17) (Average 6:13) (Pulse 128)
Weds21/1 10 Miles 1:25:09 (8:31/mile) (Pulse 104)
Thurs22/1 Rest Day
Fri23/1 10K 52:06 (8:24/mile) (Pulse 102)
Sat24/1 Parkrun Leeds Hyde Park 5K 20:16 (6:32/mile) (http://www.parkrun.com/Default.aspx?tabid=257 Event 69, Posn 18th)
Sun 25/1 15.5 Miles 2:39:53

Week22
Mon26/1 Rest Day
Tues27/1 3 x 1 Mile Intervals (6:32, 6:17, 6:10) (Average 6:20) (Pulse 130)

This session was far better than the raw data suggests. It was difficult to get the legs going early on, which was due to the 2hrs 40mins on the feet less than 48 hours earlier. I actually found myself chuckling during the first rep when I felt like my legs werent moving, I wasn't breathing hard at all....and yet was moving at 6:30 pace! It just didnt compute!:p

Anyway from there on the pace just kept building:

1st Rep 6:32 (Last lap pace 6:28)
2nd Rep 6:17 (Last lap pace 6:04)
3rd Rep 6:10 (Last lap pace 5:52)

I was mightily impressed on the last rep to find the acceleration that was available off a 6:16 pace for the first 3 laps - the kick was there and it felt good!:D

10K due this evening as the first scheduled 2 run day!

becky_rtw

RichOneday wrote: »

Hehe I knew we'd get there eventually!:p

And not only have you got there, you've run them perfectly!

Full pace should be roughly 15-20 secs quicker than your Leeds 5K speed and, hey presto, what have you done?:D

Forget the time trial, it has no purpose at the moment!

Why thank you :D

How did yours go??

Should I do another set of intervals on Thursday then - since I wont be doing the 5k this Saturday as I have friends down?? I'm down for a hill run but they are silly little things near me after the weekends efforts

poorbabe

[quote=becky_rtw;18114713]Hello Poor - we've been missing you

Great to have you back! Good to see you're getting back into the swing of things gently - especially since you had an injury after the marathon.

Any ideas of which one you want to do?? A cold one this time perhaps??[/quote]


:eek: :eek: A cold what?:eek: :eek: Woman are you mad? The tips of my fingers froze this morning on the bike and that journey was only 35 mins long, so no way a cold marathon. September/October is as cold as I want to get for one of those, but I'd do a half by end November at the absolute latest.

Anyway I see you are doing fantastic with your runs. Very well done!! I might need to hire you as a trainer for my marathon once I've signed up for it :T :T

Back to work I guess................... :rolleyes:

becky_rtw

RichOneday wrote: »

Week21
Mon19/1 Rest Day
Tues20/1 3 x 1 Mile Intervals (6:08, 6:13, 6:17) (Average 6:13) (Pulse 128)
Weds21/1 10 Miles 1:25:09 (8:31/mile) (Pulse 104)
Thurs22/1 Rest Day
Fri23/1 10K 52:06 (8:24/mile) (Pulse 102)
Sat24/1 Parkrun Leeds Hyde Park 5K 20:16 (6:32/mile) (http://www.parkrun.com/Default.aspx?tabid=257 Event 69, Posn 18th)
Sun 25/1 15.5 Miles 2:39:53

Week22
Mon26/1 Rest Day
Tues27/1 3 x 1 Mile Intervals (6:32, 6:17, 6:10) (Average 6:20) (Pulse 130)

This session was far better than the raw data suggests. It was difficult to get the legs going early on, which was due to the 2hrs 40mins on the feet less than 48 hours earlier. I actually found myself chuckling during the first rep when I felt like my legs werent moving, I wasn't breathing hard at all....and yet was moving at 6:30 pace! It just didnt compute!:p

Anyway from there on the pace just kept building:

1st Rep 6:32 (Last lap pace 6:28)
2nd Rep 6:17 (Last lap pace 6:04)
3rd Rep 6:10 (Last lap pace 5:52)

I was mightily impressed on the last rep to find the acceleration that was available off a 6:16 pace for the first 3 laps - the kick was there and it felt good!:D

10K due this evening as the first scheduled 2 run day!

Ooo we cross posted - very nice running - drat just when I feel like a few more weeks of intervals and I might start catching you - you put on another burst of speed :rolleyes::rolleyes::rolleyes:

You'll be subbing 6 minutes soon :D

becky_rtw

poorbabe wrote: »

:eek: :eek: A cold what?:eek: :eek: Woman are you mad? The tips of my fingers froze this morning on the bike and that journey was only 35 mins long, so no way a cold marathon. September/October is as cold as I want to get for one of those, but I'd do a half by end November at the absolute latest.

Anyway I see you are doing fantastic with your runs. Very well done!! I might need to hire you as a trainer for my marathon once I've signed up for it :T :T

Back to work I guess................... :rolleyes:

Sorry we'll go off and find you a nice warm one - you could join me and Rich in Venice in October - it should be reasonably warm

And what are you moaning about - its warm here today , Spring had sprung me thinks

HAHAHA - dont hire me - hire Rich - he's done all the hard work pushing me to be better :cool:

jjwhittle1981

Afternoon, had the fit test this morning, i managed to get to level 8.6 before i twisted my knee and fell over, so couldnt complete the shuttle, therefore its a fail today for me. Its such a pain as iwas feeling really good going in the last minute of the test. Then circuit training at 10.30 was ok gave me a lot of pain in my knee but it seems to have eased off know.
I was hoping to go and beat becks 5km time tonight but i think i will be going for a nice slow run possibly depends on how the knee holds up.

becky_rtw

JJ - if you have twisted your knee please leave off the run tonight - the last thing you want is to make it any worse - you wont lose any fitness from missing one run anyway and you can come back stronger next time

Idiophreak

becky_rtw wrote: »

JJ - if you have twisted your knee please leave off the run tonight - the last thing you want is to make it any worse - you wont lose any fitness from missing one run anyway and you can come back stronger next time

she's only saying that because she doesn't want you out there beating her times

Seriously, though, don't risk it - much better to take a day or two off now than have to take a couple of months off with a properly mashed up knee...

becky_rtw

Idiophreak wrote: »

she's only saying that because she doesn't want you out there beating her times

Seriously, though, don't risk it - much better to take a day or two off now than have to take a couple of months off with a properly mashed up knee...

If he does - its just makes me try harder - I'm annoying like that!

hypno06

change of plan here - instead of running tonight and rest day tomorrow, I am resting tonight and running tomorrow - have been given a free ticket to the football, so off with DS to watch that instead of running while I wait for him!