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

Ukevas

RichOneday wrote: »

I agree that running in London is great, although I couldn't do it all the time because I need some hills in the mix somewhere.:D

Primrose "Hill".....

you can almost see the snow at the top :rotfl:

Ukevas

On a more running type question is it better to have say a banana in your back pocket for a mid long run snack... or some of the energy gell stuff?... or just stick with your drinks?

not talking about 10m or so but when you start getting to 20ish miles?

becky_rtw

Ukevas wrote: »

On a more running type question is it better to have say a banana in your back pocket for a mid long run snack... or some of the energy gell stuff?... or just stick with your drinks?

not talking about 10m or so but when you start getting to 20ish miles?

I take a drink or use my camel back - you dont need any food - past 20 miles you may well run out of energy but the point is to train your body to push this point back and you'll only do that by experiencing this - so you do small increases in distance every other week on the long run and you should be fine

Energy gels are pointless for long runs unless you take them at the start and even then the kick will most likely run out before you need it anyway (and they can give you a dodgy tummy). A banana will most likely give you a stitch

Ukevas

thanks becky .....

I do always take a drink with me if im going above 6m or not on speed work.. on sunday i was quite amazed when i got to 14m that i had only had a sip.. normally buy this stage only have drips left... but as I took the advice laid out and backed off a little. (only 8 mins over 15m ) but what a diffrence it makes to your thirst ... i still got down it in the last mile mind.. felt a little cramp comeing on... * Meh!

becky_rtw

Ukevas wrote: »

thanks becky .....

I do always take a drink with me if im going above 6m or not when speed work.. on sunday i was quite amazed when i got to 14m that i had only had a sip.. normally buy this stage only have drips left... but as I took the advice laid out and backed off a little. (only 8 mins over 15m ) but what a diffrence it makes to your thirst ... i still got down it in the last mile mind.. felt a little cramp comeing on... * Meh!

Its been very hot as well so make sure you drink enough before running and during - a steady intake should be fine, but as you drop off in speed you may find you'll have to nip to the loo on route (it doesnt happen when you go quickly )

Try to drink it even if you dont feel too thirsty then you're less likely to get cramp as you'll stay steadily hydrated

(I take drinks out on any run over 10 miles and less if its hot and always drink the whole thing )

Ukevas

Its the windy bum after about 12m that gets me ...

and when you jogging its hard to controll it and keep it silent.. :o

becky_rtw

Ukevas wrote: »

Its the windy bum after about 12m that gets me ...

and when you jogging its hard to controll it and keep it silent.. :o

HAHAHA I love that when you get it at the start of races - I call it wind assisted running

mascott514

Ukevas wrote: »

Its the windy bum after about 12m that gets me ...

and when you jogging its hard to controll it and keep it silent.. :o

and i thought it was only me..............except my methane moment kicks in along time before yours!!....:rotfl:

chickadee

becky_rtw wrote: »

Energy gels are pointless for long runs unless you take them at the start and even then the kick will most likely run out before you need it anyway (and they can give you a dodgy tummy). A banana will most likely give you a stitch

I disagree here actually Becky. They can be useful on long runs. I find them best over 15 miles - about 20 minutes after having one I find the energy kicks in, which can give you a bit of a boost if you are tiring. I have never had tummy problems with them - I use the SIS gels. I have heard quite a few runners who don't get on with energy gels, but I think it is just a case of finding one that suits you.

I also know people who use glucose tablets or jelly babies, but both of these give me a stitch. I don't bother unless it is a very long run though, certainly not less than 15 miles - I would just stick with a drink on those runs.

RichOneday_2

Any new races that need adding/amending - let me know and I'll make the necessary changes!

Black = Completed Races.
Blue = Planned Races.

The blue figures next to the results are the WAVA age grading percentage followed by the relevant world record to which the time is being compared.

With age grading everyone is on an equal footing - the score takes out any advantage/disadvantage due to age and any advantage/disadvantage due to being male/female.

So whatever your age or sex if you score 52% it is better than another person's 51% regardless of their age/sex.

So what are the scores? They are quite simply a measure of your performance compared to the person who holds the world record for that distance in your age group and of your gender.

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%


2009
Jan
Jan 1st Wymondham 10K 1:00:21 Hypno06 [50.89%] [WR 30:43]
Jan 4th Pennine 10K 53:13 Chickadee [59.14%] [WR 31:28]
Jan 4th Pennine 10K 43:21 Rich(Steve) [65.22%] [WR 28:16]
Jan 18th St Albans 10 Miles 1:24:41 Becky [58.32%] [WR 49:23]
Jan 18th St Albans 10 Miles 1:10:00 Rich(Steve) [66.60%] [WR 00:46:37]
Jan 24th Parkrun Leeds 5k 24:38 Becky [58.44%] [WR 14:24]
Jan 25th Chernobyl 10K 52:02 Chickadee [60.48%] [WR 31:28]
Feb
Feb 1st Dewsbury 10K 40:34 Rich(Steve) [69.69%] [WR 28:16]
Feb 22nd Sussex Beacon 1/2 Marathon 2:02:10 Becky [53.86%] [WR 1:05:48]
Feb 22nd Sussex Beacon 1/2 Marathon 1:33:22 Rich(Steve) [66.46%] [WR 1:02:03]
March
March 1st Haweswater 1/2 Marathon 1:58:55 Chickadee [57.77%] [WR 1:08:42]
March 15th Seveoaks 10K 54:00 Becky [55.40%] [WR 29:55]
March 15th Trimpell 20 Miles 2:21:51 Rich(Steve) [N/A]
March 17th Cyprus Marathon 4:13:12 KMStuart [50.09%] [WR 2:06:50]
March 29th Bradford 10K 39:17 Rich(Steve) [71.97%] [WR 28:16]
April
April 1st Spencer Arms Dash 3.7 Miles 24:41 Rich(Steve) [N/A]
April 5th Blackpool Marathon 3:24:17 Rich(Steve) [64.04%] [WR 2:10:49]
April 5th Blackpool 1/2 Marathon 1:56:11 Becky [56.63%] [WR 1:05:48]
April 11th Isel Cross 5.5 Miles 52:53 KMStuart [N/A]
April 12th North Tyneside 10K 1:18:00 K_bagpuss
April 15th Keswick Round The Houses 5.3 Miles 44:36 KMStuart [N/A]
April 19th Salisbury 5 Miles 48:12 Simplycynical [55.43%] [WR 26:43]
April 19th Garstang Gallop 10K 57:38 Chickadee [54.60%] [WR 31:28]
April 26th The London Marathon 5:13:26 Hypno06 [44.74%] [WR 2:20:14]
April 26th The London Marathon 5:15:13 Sally [44.05%] [WR 2:18:51]
April 26th The London Marathon 4:31:06 Becky [51.22%] [WR 2:18:51]
April 26th The London Marathon 5:41:00 Rustybucket
April 26th Sheffield 1/2 Marathon 1:45:18 Ukevas [56.65%] [WR 59:39]

May
May 3rd RFL 5K 28:46 Hypno [51.69%] [WR 14:52]
May 4th Rothwell 10k 39:10 Rich(Steve) [72.18%] [WR 28:16]
May 6th Spencer Arms Dash 3.7 Miles 24:20 Rich(Steve) [N/A]
May 9th Parkrun Wimbledon 5K 19:17 Rich(Steve) [70.92%] [WR 13:41]
May 10th Prague Marathon 4:36:27 Chickadee [51.96%] [WR 2:23:39]
May 10th Crowle 10K 1:04:21 Sammy115 [49.73%] [WR 32:00]
May 10th Tipton 12Hr (47.22 Miles) 10:14:05 KMStuart [N/A]
May 17th Netley 10K 59:01 Simplycynical [57.14%] [WR 33:43]
May 17th Bromsgrove 10K 1:05:35 Sammy115 [48.79%] [WR 32:00]
May 25th Bupa10000 10K 1:08:35 Scorgeous [43.62%] [WR 29:55]
May 24th Plymouth 1/2 Marathon 2:00:17 Raphael [49.59%] [WR 59:39]
May 31st Edinburgh Marathon 4:34:34 KMStuart [46.19%] [2:06:50]
May 31st Mersey Tunnel 10K 1:09:35 Scorgeous [42.99%] [WR 29:55]

June
June 3rd Spencer Arms Dash 3.7 Rich(Steve)
June 6th RFL 5K Guildford Rachel021967
June 7th Warndon Village 10K Sammy115
June 10th Gosforth 10 Mile KMStuart
June 10th Greenway 10K Rich(Steve)
June 10th Forest Five 5 Mile Krider2010
June 14th Southend 1/2 Marathon Ukevas
June 19th Marston Forest 5K Scorgeous
June 21st Freckleton 1/2 Marathon Becky, Rich(Steve)
June 21st Leeds RFA 10K Sally, Sammy115
June 21st Horwich Carnival 5K Keep Your Chin Up
June 28th Mansfield 1/2 Marathon JJWhittle, Rich(Steve)
June 28th Bromsgrove Timberhonger Sammy115
June 28th Doncaster RFL 5K Blade26

July
July 1st Spencer Arms Dash 3.7 Rich(Steve)
July 8th Corporate Challenge 3.5 Miles Beer Tins
July 8th Chicks Chase 5K Scorgeous
July 8th Thames 10K Krider2010
July 11th Hull 24 Hour Track KMStuart
July 12th Newcastle Race For Life 5K K_bagpuss
July 12th Eccup 10 Miles Rich(Steve)
July 18th Yorkshire Wolds 1/2 Marathon Rich(Steve)
July 22nd Newlands Valley 9K KMStuart
July 22nd Doug Anderson 5K Scorgeous
July 25th Pudsey 10K Rich(Steve)
July 25th Parkrun Bramhall 5K KMStuart
July 26th RFL Bedford 5K Scorgeous

August
Aug 2nd Stur 1/2 Marathon Simplycynical, Sally
Aug 8th Newark 1/2 Marathon JJ Whittle
Aug 12th Spencer Arms Dash 3.7 Rich(Steve)
Aug 23rd Bispham 10 Miles Rich(Steve)

Sept
Sept 2nd Spencer Arms Dash 3.7 Rich(Steve)
Sept 6th Middlesbrough 10K Christhesparky
Sept 6th Bristol Half Marathon Becky, Ukevas, Sally, Rich(Steve)
Sept 6th Gt Scottish Run 1/2 Marathon KMStuart
Sept 6th Kent Coastal 1/2 Marathon Mascott514
Sept 13th Cumberland Ale 10Mile KMStuart
Sept 13th FLEETWOOD MARATHON Becky, Rich(Steve)
Sept 13th Robin Hood 1/2 Marathon Sammy115
Sept 18th USAF Marathon JJWhittle
Sept 20th Great North Run K_bagpuss, Alias
Sept 20th Great Langdale Marathon KMStuart
Sept 20th Garstang 1/2 Marathon Chickadee
Sept 27th Macclesfield 1/2 Marathon Rich(Steve)
Sept 27th Windsor 1/2 Marathon Krider2010, Rustybucket
Sept 28th Biddenham River Run 10K Scorgeous


Oct
Oct 11th Great Eastern Run KMStuart
Oct 11th Yorkshire Coast 10K Rich(Steve)
Oct 18th ABINGDON MARATHON Simplycynical
Oct 25th Great Cumbrian Run 1/2 Marathon KMStuart

Nov
Nov 1st Derwentwater 10 Mile KMStuart
Nov 8th Athens Marathon Ukevas
Nov 14th Brampton-Carlisle 10 Mile KMStuart
Nov 29th Norwich Half Marathon Hypno06, Becky

LONDON 2010: Beer Tins, Rich(Steve), Mollymunchkin, Becky, Idiophreak, Ukevas, Hypno, Sally, Chickadee, Mascot514, JJWhittle, JPWhittle, Alias, Simplycynical, Sammy115, Rustybucket, KMStuart

March 7th Barcelona Marathon Ukevas
April 24th 2010 Devon 100 Mile Ultra KMStuart