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

Alias_Omega

Im back, distance tracked by some runners..was 5.67miles

My time was 47:02 from my watch, but waiting on the official time. I was 60th as last 100mts had a sprint to overtake 2 people.

Worked it out to be an average of 8.02mph, which is my fastest average to date.

becky_rtw

Hi All!

Its lovely in Vienna

See some good running going on in the UK despite the heat - well done Alias, Poor Sally and Krider (cant go back more than one page too lazy )

Hope you're all keeping well - I am very busy here but its lovely weather and just had a lovely dinner all paid for by work so cant complain too much

Happy running

krider2010

Sounds like it went well Alias - a decent average pace that.

Pleased Vienna is good becky!

macgirl

Evening All!

Managed to squeeze in a quick run this morning before work - only 2.62m (to be precise!)
Tried to put a bit of a sprint on tho and managed 24mins.
So I'm quite happy with that!

It's much cooler here today - well it was at 6am , so really enjoyed it.

Got confirmation for Leeds 10k today, so that's my motivation - will do a couple of longer runs this weekend.
Have a nice evening everyone, Mac

macgirl

Enemies.Closer wrote: »

Hi

I have run 3.2km on Monday found it ok but yesterday evening went to do the 3.2 km again (as I am following a 10k training plan) and got to 1.2km then had to stop as a visitor called. Tried to go back and complete 3.2km but only did 1.7 which in total is 2.9km, I am disappointed with this!

The other thing is I found my energy wasnt great yesterday my food intake was:

Morning (8.00am): Begal and cup of coffee

Mid-Morning (11.30am): 2 ham baps

Lunch (1-2pm): nothing

Dinner (8.30pm): 2 beef burgers

Before bed (11pm): cup of coffee

I know there is a gap between 11.30am and 8.30pm which probably resulted in no energy but can anyone give me any tips to changing this? Not particularly in my diet but more to what times I am eating!!

Also, I had 3 ltrs of water throughout the day!!

Hi Enemies!

Hope you don't mind me sticking my 2 penneth in?!

I was alarmed to see no fruit or veg in your diet
Bananas especially are great energy food before a run and contain potassium (which I know is good - but can't remember why! )

As Poorbabe said, little and often is best

becky_rtw

On diet - if you're running A LOT of miles i.e. 60 a week then you need to increase carb intake, but otherwise you need the basic breakdown that everyone else eats and lots of green leafy veg and vitamin c - this will be useful for iron asorbtion

Trust me as someone who is now suffering from vitamin deficiency - you must eat a balanced diet as otherwise your running will really suffer (I've had to take 4 weeks off!)

RichOneday_2

Week 6/21 (Fleetwood)
Mon25/5 Rest Day
Tues26/5 10K 42:49 (6:55/mile) (Pulse 106)
Weds27/5 13.5 Miles 1:45:24 (7:48/mile) (Pulse 98)
Thurs28/5 40x200m (1min rest)(Avg. 5:11/mile, Fastest 4:40/mile)
Totals: 8000m(5 Miles) 25:57 (5:11/mile) + 3 Miles WU/WD
Fri29/5 10.0 Miles 1:13:45 (7:22/mile) (Pulse 100)
Sat30/5 Parkrun Leeds Hyde Park 5K 19:30 (6:17/mile)(Posn 18th) [70.64%]
Sun31/5 21.0 Miles 2:59:24 (8:32/mile) (Pulse 104)


Week 7/21 (Fleetwood)
Mon1/6 Rest Day
Tues2/6 13.5 Miles 1:56:24 (8:37/mile) (Pulse 80)
Weds3/6 Spencers Arms Dash 3.7 Miles 24:04 (6:30/mile) (posn 17th)

A nice evening for the latest in the Spencers Arms Series. Unfortunately, before the race it was found that the 'Spencers Arms' actually closed a couple of days ago resulting in a hastily arranged change of venue after more than 20 years of racing there.

In the end it has been decided to still use the course exactly as it was, just moving the race HQ so no problem really.

The race itself went well with another little chunk of time off, it felt better than the last two efforts in April and May as well, so well pleased. The series has gone:

April : 24:46 (6:42/mile)(posn 31st)
May : 24:20 (6:35/mile)(posn 18th)
Jun : 24:04 (6:30/mile)(posn 17th)

becky_rtw

Well done Rich - I suspect it was easier because you didnt do any other speed work this week so thats started to bed down from the last weeks and the improvements from it are coming through - exciting times

Have you thought about targets for Freckleton yet??

RichOneday_2

Indeed - and the plan should lead to another PB in the parkrun on Saturday. Or at least thats the theory!:p Other factors can always scupper those sort of plans but all being well that should be the outcome.

As for Freckleton - around 6:30 miling would be about right for now, so 1:25 ish..then a lot of hard work to get it closer to 1:15 by September!:D:D

If its missed in September though there's plenty time to keep working at it post marathon.:D

Ukevas

Can you stick me down for the The Cabbage Patch 10m - 18th Oct...... Ta