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

RichOneday_2

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)
Thurs4/6 10K 53:03 (8:37/mile) (Pulse 68)
Fri5/6 10K 54:03 (8:46/mile) (Pulse 66)
Sat6/6 Parkrun Leeds Hyde Park 5K 19:18 (6:13/mile)(Posn 12th) [71.37%]
Sun7/6 21.0 Miles 2:58:19 (8:29/mile) (Pulse 86)

Week 8/21 (Fleetwood)
Mon8/6 Rest Day
Tues9/6 10.0 Miles 1:23:39 (8:22/mile) (Pulse 76)

A very gentle run tonight with a view to preserving what meagre resources I possess ready for an attempt to get the 39:10 10K time lowered in tomorrow evening's race.

Nice work, Simply and rupe and best of luck tomorrow Krider - just remember the best times are always run off slow starts.:D

becky_rtw

Some more nice running Rich and good luck for tomorrow

Good running Simply too - 38 mins for fartlek is gooood - are you able to time you quickest and slowest bits - might give you an idea of what you should be looking at when you start formal intervals in a little while

krider2010

Thanks for the fantastic advice becky.

It's at 7:30pm so I plan to have something about 4:30pm at work. Completely understand your point about the speed as others are racing. I keep going too fast myself (grrr) anyway at the moment.

Tonight has been normal food with sensible portions which is what I train on so hopefully all good there. But excellent advice I shall file away for my half.

I hate queuing for loos :mad: (I am female). Hopefully I can go at home, grab a small coffee, jog to the event as the warmup and be "fine"...?! :think:

Thanks for the other good wishes guys n gals - I'll report tomorrow night or first thing Thursday.

RichOneday_2

krider2010 wrote: »

Thanks for the fantastic advice becky.

It's at 7:30pm so I plan to have something about 4:30pm at work. Completely understand your point about the speed as others are racing. I keep going too fast myself (grrr) anyway at the moment.

Krider, you can get away with eating then, but just to give you an idea my race is at the same time as yours tomorrow - I'll have breakfast at 6:30 - 7:00 am and then the next time I'll eat will be after the race.

Any digestion going on takes away blood supplies from the muscles that need their oxygen supply. It feels a lot better racing on a very empty stomach - I'd forgotten just how much difference it makes until recently.

The parkruns are run at 9am on Saturdays with the last food being 8pm the previous evening, so 13hrs previously. I did a few with breakfast on the day at 6am and trust me it wasn't a good outcome.:p

becky_rtw

I have to eat every few hours so I usually eat before an afternoon/evening race but something light like salad and a banana - no meat and no carbs if I can help it

Horses for courses and all that but I do find running in the morning fine, but I feel faint in the afternoon so I always have to have something then (even when not running )

chickadee

Hi everyone, some great running going on, and good to see pictures of people in action too!

Sorry some people don't agree with my opinion on the women-only RFL. Don't imagine that I'm not a feminist - just ask my OH - I just don't feel it is worth getting into a flap about. I think the main problem is that it has grown into a massive series of events, it must be the biggest series of 5ks in the UK. Unfortunately this gives it a high profile. I could go on and on, but I don't really think there is a point.

Becky - I hope you are soon feeling much better. You must be climbing the walls not being able to run.

Rich - great running, but I don't think I could race on an empty stomach. I get shaky if I skip lunch, then I start to rip peoples heads off for the slightest thing. Scary!

I have just created a training plan for my target half marathon race in September. Weekly mileage goes up to 41 miles with the longest run being 16 miles. Do you think this will be sufficient? I went out tonight for a little run and did 4.5 miles in 39 minutes so just dipping under 9-min miles which felt great. I want to beat my PB at half-marathon of 1:54 so I have planned some intervals or fartlek as well as the steady runs. The trick now will be sticking to it, as I am away quite a bit over summer.

Enjoy your running everyone.

x_raphael_xx

becky_rtw wrote: »

Have a nice run Raphael - long slow runs are very helpful but if you cant fit them in yet dont worry - just keep working at it - you'll be sub 2 hours next half anyway so are you thinking of other targets? Sub 1:55 or sub 1:50 might be good

A very enjoyable run thru the woods last night, 5.71 miles in about 50 minutes, OH cycled beside me. I didn't want to push myself and it was nice to feel relaxed while running, and I still got a good time.
I had an average pace of about 8.30 m/miles, but it was interesting to see I run from anything between 7.30 - 10.30 m/miles!

I'm not to sure what I want to aim for in my next half, just to beat my time at the moment I think. I'm just enjoying being able to run without pressure of a race.

Simplycynical

becky_rtw wrote: »

Some more nice running Rich and good luck for tomorrow

Good running Simply too - 38 mins for fartlek is gooood - are you able to time you quickest and slowest bits - might give you an idea of what you should be looking at when you start formal intervals in a little while

Oooh, there was lots of interesting discussion on here last night - I need to catch up!!

Becky - I didn't realise that 38 mins for fartlek was good? Shows what I know about running :rotfl: I did 1/2 mile warm up, lots of running fast/slow between lamposts then 1/2 mile cool down. I've got lots of data (OH bought me a Garmin for b'day last month). My pace varied between 06:28/mile to 09:37/mile - so when should I start looking at formal intervals?????? :eek:

Very interesting what you say about eating Rich; I always try to eat 1/2 banana before I go on early morning runs, especially before my LSR. I don't enjoy it though and it doesn't feel natural eating so soon after waking up. I think I'll give it a miss when I run tomorrow morning and see what happens.

Good running raphael; you're certainly speedy. I've tried talking my OH into cycling alongside (so he can carry my drink lol) but funnily enough he's not too keen

Good luck with the races today Rich and krider

becky_rtw

Rarrrrrrrr lost my post twice now...I give up

Simply - I'll check with Rich, but I think you might be

Raph - if running without pressure makes it more enjoyable then do it - you'll come down in time anyway due to increases in staminia

Chick - you might need some longer runs up to 22 miles, but if your happy with it then I say go for it - it should definitely help the half time come down

I am awake and zingy - but slightly annoyed by my internet Cant wait to go running soon (yes alright next week before you lot tell me off )

sallyx

yawn no running for me this morning, didn't get to bed until nearly 1am then dd was up being sick from 2-4 then up at 6am...
will try to get out later if I can