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

RichOneday_2

Week 5/21 (Fleetwood)
Mon18/5 Rest Day
Tues19/5 10x800m (1min rest)(Avg. 3:02, Fastest 2:55)
(Totals: 8000m(5 Miles) 30:20 (6:04/mile) + 3 Miles WU/WD)
Weds20/5 13.5 Miles 1:47:35 (7:58/mile) (Pulse 102)
Thurs21/5 Rest Day
Fri22/5 Rest Day
Sat23/5 Parkrun Wimbledon 5K 19:31 (6:18/mile)(14th/162) [70.58%]
Sun24/5 20.75 Miles 2:54:02 (8:17/mile)

Week 6/21 (Fleetwood)
Mon25/5 Rest Day
Tues26/5 10K 42:49 (6:55/mile) (Pulse 106)

Tonight was planned to be a speed session but practicalities have put that back to Thursday. I was ready for it though so decided to have a bit of a push over 10K instead and was more than happy with the result.:D

The first 5K in 21:29 was particularly surprising considering there was no warm up involved, meaning that the first 2 miles were effectively the warm up. The uphill second 5K in 21:20 was equally pleasing though with a final pulse of 106.

It is runs like this that really let you appreciate the effects of the hard, regular training.:D:D

becky_rtw

Did you work out my WAVA time for a 61 yr old woman doing a 1:07:27 10K??

Some nice running by the way

becky_rtw

chickadee wrote: »

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.

Fair enough - its certainly about what works for you - but I've never needed any food - I took some jellies during the marathon from peeps as I ran past but it was more of a 'thanks' thing than anything, the ones in my pocket melted before I could eat them :rolleyes::D

RichOneday_2

becky_rtw wrote: »

Did you work out my WAVA time for a 61 yr old woman doing a 1:07:27 10K??

Some nice running by the way

I did it this afternoon if you look back a couple of pages!;)

becky_rtw

Repost I am tired (and very lazy it would seem )

RichOneday_2

becky_rtw wrote: »

Repost I am tired (and very lazy it would seem )

This was post 4951:

She did well .......... 56.46%

Equivalent to 53:03 for a 25 year old!

(And yes you are!;))

becky_rtw

Man shes better than me (rolls eyes) - better tell her that she'll love it

Thanks!!!

RichOneday_2

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?

It depends on your reason for doing the run.

If you're doing a very low intensity run for the sole purpose of keeping fit then a bit of a snack wont do much harm although I'm not sure there's much benefit either given the time available to process any foods.

However, if you're doing a 20 miler as part of training for a marathon it would seem illogical to try to take on solid foods of any sort during the run for a couple of reasons:

a) The main reason for long runs is to train your body to glycogen depletion in order to get it to use that particular fuel more sparingly and eke it out to last the full 26 miles. By taking on a glycogen boost, assuming it works, will reduce the effectiveness of that aspect of the training.

b) You are trying to train your body to use more fat as the proportion of fuel in the fat/glycogen fuel mix. The more you increase the fat content in the mix the higher the demand for oxygen to convert into usable energy. The last thing that is needed during this process is for some of the bloodflow, and hence oxygen availability, to be diverted for the purpose of digestion in the stomach. This will make fat processing more difficult and push up the proportion of glycogen in the fuel mix to match the availability of the oxygen - the exact opposite of what is desired.

scorgeous

Morning all

Rich, can you add the Mersey Tunnel 10k for me please for this sunday 31st May

Thanks

Enemies.Closer

Brilliant post about the races completed and up and coming!!

Another 2.5 km last night this time in 16 mins 1 min of already felt really good dispite my cold!!

Not running tonight though working all day and tonight as the Champions League Final is on.

I will get another run in on Thursday night hopefully then a longer on on sat or sun maybe 5k??