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

becky_rtw

RichOneday wrote: »

Lazy??????

Hardly! Your weekly mileage has been higher than mine for the last two weeks (100 miles in 2 weeks) and you've run your longest run so far, your fastest race and your fastest quality session.

If you still feel lazy after all that you're a tough taskmaster on yourself.

Oh yeah :o:o

But I still need to get out today

Although I went clothes shopping last night for some work clothes and put on my favourite work dress today - I've lost my curves :eek:, need to rethink some of my wardrobe I think and buy some more structured outfits to give me some curves back - not that I'm complaining - I just hadnt realised how much my body shape has changed until today - it was a bit of a shock :rolleyes:

JJ - good luck at circuits (you nutter ).

Idiophreak

Just a heads up for anyone that's interested - got an email through from Amazon that they've got garmins on sale:
50: 29.99
205:104.99
305:129.95
405:189.99

Not sure they're *that* much cheaper than usual, but seem fair prices anyway.

Anyway, hoping to get out for a run at lunch...how exciting

becky_rtw

Idio as a gadget man - do you have a nokia phone??

They've released a beta sports tracker:
http://sportstracker.nokia.com/

I cant get mine to sync with the satellite, but maybe a gadget nerd like you can??

Enjoy your run!

Idiophreak

I'm (very sadly - piece of ****) a sony man at the mo...I've heard of quite a few people using the sportstracker with success though - how long are you leaving it to synch? The garmin can take 5 minutes or so in certain conditions...

becky_rtw

Well its says logging in and then it never happens so havent been able to do the initial set up properly...

Hmm maybe its my phone settings...I dont think the post pay mms (web service basically) is enabled properly because I always struggle to use the gps maps as well and give up and ask someone when lost

kmstuart

what not 301's i could do with a new 305 to replace my dead one (either that or ring up garmin and see how much it'll cost to fix, tis a dead battery i think refuses to charge up basically but is well out of warranty)

anyway onto todays run i think

Todays fartlek session
Another week another Fartlek session.

Different route today alongside the main road and down the back roads rather than on the dog walker infested cycle track. Seemed to work well as the splits hopefully show. No hold ups passing dogs (the one or two there was out were far enough out of the way to need me to slow down) fast bursts planned so it was a slow section when crossing the main road.

Warm Up 0.73 miles @ 9:28 pace

Fartlek session
0.4 @ 8:30 uphill plus headwind
0.16 @ 9:41
0.34 @ 8:14 headwind
0.24 @ 9:52
0.54 @ 7:23 bit of downhill in this section
0.19 @ 9:44
0.44 @ 7:53
0.25 @ 8:40 a bit on the fast side for a recovery section
0.25 @ 7:24
0.13 @ 9:52
0.26 @ 7:34 fartlek session 5k mark passed in this one
0.18 @ 10:06
0.26 @ 7:30

Warm down 0.53 @ 10:43

Fast fartlek sections 2.49 miles @ 7:48 pace
Slow fartlek sections 1.15 miles @ 9:36 pace
Total fartlek section 3.64 miles @ 8:22 pace
Total run 4.9 miles @ 8:47 pace

With my newly tweaked spreadsheet the 5k was clocked up in 26 mins dead by my calculation. Not too bad at all and less than a minute of actual PB time.

pleased with that espcially being it was a tad windy for the first mile or so of the fartlek section, naturally it was all a head wind too

jjwhittle1981

kmstuart - well done on the fartlek training, iv never been able to do that sort of session, i prefer to just go and run at a pace thats sort of uncomfortable but not in pain and not breathing.
Not looking forward to the 2pm circuit as the legs feel a little bit heavy after this mornings run.

Idiophreak

Well, did 5 miles in 42 mins today - was going to do an 8-9, but one of my buddies caught up with me halfway round, so I just went back on his route...Nevermind....Better than nothing I guess.

becky_rtw

Well done KM - you shouldnt really be getting pbs on fartlek sessions anyway - it indicates that your recovery bits arent slow enough, so being a minute off is about right and seems to suggest you cant be long off breaking your pb on a straight fast run

Well done on the run idio - even if it wasnt as long as you wanted

jjwhittle1981

Well im back from my killer circuit. It went as followed:-
Exercies -
Tricep Drips x 50
Squats x 60
Press-ups x 40
Crunches x 50
Dorsal Raises x 30
Alternate Leg Squats x 60
Raf Situps x 40
Chest Press with med ball x 40
B-52s x 30
Bicep Curl with med ball x 40
Burpees x 60
half sits x 40
Superman x 50
Incline Pressup x 40

SO what we did was working in pairs, one of us did the exercise and one was running on a 20m shuttle until the person doing the exercise had completed all the reps then you swapped over, moving down the list after completing the exercise.
I felt really heavy on the running because of doing the run this morning but kept going and never stopped and managed to complete the whole circuit.