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

hypno06

15 miles :T Well done!!!

RichOneday_2

Week22
Mon26/1 Rest Day
Tues27/1 3 x 1 Mile Intervals (6:32, 6:17, 6:10) (Average 6:20) (Pulse 130)
Tues27/1 10K 54:18 (8:45/mile) (Pulse 92)
Weds28/1 10.0 Miles 1:22:10 (8:13/mile) (Pulse 96)
Thurs29/1 14.0 Miles 2:01:20 (8:40/mile) (Pulse 94)
Fri30/1 12.0 Miles 1:45:14 (8:46/mile) (Pulse 94)
Sat31/1 10K 53:44 (8:39/mile) (Pulse 88)

Just got to go shopping to get some custard now and will be all set for tomorrow's race!:D

Ukevas - Great to hear you've got a comeback day in sight!:D

Raphael - Sounds an interesting course, although I think interval training is a very individual thing, so I'm not sure just how doing them as a group will work out. Good to be amongst a group all with the same target in mind though!

Hypno - You'll be feeling great again soon enough, so the joys of running will be coming back to you shortly.:D

Chickadee - Another solid week and great run today. Sounds very similar to mine and Becky's 15.5 in 2-40 on Sunday, they're such great runs for getting the fuel transport system working efficiently so you're going to come on leaps and bounds doing those in the next few weeks. And thanks for the good wishes for tomorrow.

hypno06

wow rich, you really are packing in the miles!

I am getting a little concerned that I am not doing enough - 12 weeks until FLM, little running in the week before, and a week skiing the week before that - so in reality only 10 weeks of running to go......and I have a bloomin cold.

I have a 20k race entered for 15th Feb, so that is ok, and a 20 mile race (although I won't be racing it, just wanting to use it as a steady run) on 8th March.

And I so so so want to get round FLM in a reasonable time and being able to run all the way.

RichOneday_2

hypno06 wrote: »

wow rich, you really are packing in the miles!

I am getting a little concerned that I am not doing enough - 12 weeks until FLM, little running in the week before, and a week skiing the week before that - so in reality only 10 weeks of running to go......and I have a bloomin cold.

I have a 20k race entered for 15th Feb, so that is ok, and a 20 mile race (although I won't be racing it, just wanting to use it as a steady run) on 8th March.

And I so so so want to get round FLM in a reasonable time and being able to run all the way.

Hypno, my mileage will be approx 70 this week and moving up to 80 next week. But I'm going into the last 8 weeks of training now and so these are the crucial weeks.

As far as FLM is concerned there's 3 weeks longer to play with, so the important weeks in terms of mileage are those starting in 3 weeks time to 1 week before the race. You'll be fine as long as you put as little effort as you can into your mileage and save yourself for the races and other faster work.

hypno06

So........realistically I am running 4 times a week - Monday, Wednesday Friday and Sunday at the moment.

Wednesday is always an 8-10 mile run while the children are at karate, and Sunday is the other long run, which obviously needs to get longer each week, so if I did an interval type session on a Monday or a Friday and a sensible 5-6 miler on the other one, then is that ok, or do you think I should be doing more.

I am happy to try and get another run in on a Tuesday and/or a Saturday.

chickadee

hypno06 wrote: »

So........realistically I am running 4 times a week - Monday, Wednesday Friday and Sunday at the moment.

Wednesday is always an 8-10 mile run while the children are at karate, and Sunday is the other long run, which obviously needs to get longer each week, so if I did an interval type session on a Monday or a Friday and a sensible 5-6 miler on the other one, then is that ok, or do you think I should be doing more.

I am happy to try and get another run in on a Tuesday and/or a Saturday.

Hi Hypno. I'm sure the 'sage' will be along shortly, but this is pretty much what I am doing. I'm sure it will be ok.

RichOneday_2

hypno06 wrote: »

So........realistically I am running 4 times a week - Monday, Wednesday Friday and Sunday at the moment.

Wednesday is always an 8-10 mile run while the children are at karate, and Sunday is the other long run, which obviously needs to get longer each week, so if I did an interval type session on a Monday or a Friday and a sensible 5-6 miler on the other one, then is that ok, or do you think I should be doing more.

I am happy to try and get another run in on a Tuesday and/or a Saturday.

It is far better to do more slow miles than less slightly faster miles.

So, if I were you, I would get the 5th day in but really try to use minimal effort on 4 of the runs and save everything for the interval session and the races when they come around.

You will find it difficult to run slow enough, but we've just been through this process with Becky and now she is able to push the mileage up to 60 miles per week and speed has suddenly arrived on the scene.

If you look at the bulk of my miles they are 2 to 2.5 mins/mile slower than race pace. So if your race pace is around 10 mins/mile training at around 12 - 12:30 /mile is the area you should be looking at for the bulk of your mileage.

chickadee

RichOneday wrote: »

.... and speed has suddenly arrived on the scene.

Its so sad when these youngsters get sucked into drugs isn't it? And she showed such promise.... shame!

RichOneday_2

She'll get you for that Chickadee!:p

Luckily, shes busy tonight....so you've got a reprieve until tomorrow!;)

hypno06

chickadee wrote: »

Its so sad when these youngsters get sucked into drugs isn't it? And she showed such promise.... shame!

:rotfl: :rotfl: :rotfl: :rotfl: :rotfl:

Thanks for your help guys, I am determined to do as well as I can do come 26th April. If, on the day, I end up doing 5hrs plus, but I have done my best in my training beforehand, then so be it......but if I do 5 hrs plus because I didn't do enough, then I will look back and be more than annoyed with myself.

So, the 5th run it is then! Nice and slow!