DFW running club mark 3!! ALL ARE WELCOME!!

RichOneday_2

Week 11/21 (Fleetwood)
Mon29/6 Rest Day
Tues 30/6 Rest Day
Weds1/7 Spencer Arms Dash 3.7 Miles 24:12 (6:32/mile)(Posn 14th)
Thurs2/7 Rest Day
Fri3/7 Rest Day
Sat4/7 Parkrun Wimbledon 5K 19:10 (6:11/mile)(Posn 14th) [71.87%] [WR 13:47]
Sun5/7 21.0 Miles 3:13:04 (9:11/mile)

Week 12/21 (Fleetwood)
Mon6/7 Rest Day
Tues7/7 20x400m (1min rest) (Avge 5:16/mile, Fastest 5:04/mile)
Totals: 8000m(5 Miles) 26:22 (5:16/mile)
Weds8/7 13.5 Miles 1:55:35 (8:33/mile) (Pulse 72)
Thurs9/7 10.0 Miles 1:24:33 (8:27/mile) (Pulse 80)
Fri10/7 10K 52:47 (8:31/mile) (Pulse 62)
Sat11/7 parkrun Leeds 5K 18:49 (6:04/mile)(Posn 5th) [73.20%][13:47]


A very nice morning for a parkrun - sunny but cool (well at the start at least)

Well pleased with getting back under 19 minutes with 18:49 and getting a new pb for the Leeds course and a new highest finishing position of 5th in what looked like quite a big field.

Becky took another big step back to fitness running a full 2 minutes quicker than last week with 27:30 [52.35%].:D:D

So a pretty good morning - roll on tomorrow.

Have some great weekend running everyone......


Welcome along, Brassic!:D

evab_2

Well done Rich and Becky, and hope you have a good run tomorrow as well.

RichOneday_2

Even better for Becky - the official time has been posted as 27:08! [53.05%]

Perhaps she should learn to stop her watch before having a post race chat with the person in front next time!:p:p

Alias_Omega

Hey becky, hope you did get the Great North Run place..

Were staying in Durham at a place in town for £45 (a pub, room only), then catching the train to newcastle. 16mins on the train, £7.10 return (anytime).

Far far cheaper than staying anywhere near newcastle.

k_bagpuss

Hello all - I've been absent for a while due to moving house and Sky !!!!!!ing up my broadband connection so it's the first time I've been able to get online. I'm feeling pretty rubbish cos since getting the keys to said house we've had 2.5 weeks to decorate the place and then moved in and I'm afraid the running has completely gone out of the window - as has my motivation to get started again! And the Great North Run is looming and I'm struggling to do 3 miles let alone over 13:eek:

I have the Race for Life tomorrow morning so I'm hoping that will give me the much needed boot up the backside and reality check I need

RichOneday_2

Alias_Omega wrote: »

Hey becky, hope you did get the Great North Run place..

Were staying in Durham at a place in town for £45 (a pub, room only), then catching the train to newcastle. 16mins on the train, £7.10 return (anytime).

Far far cheaper than staying anywhere near newcastle.

Yep, Alias, the GNR entry was a genuine prize so she's running it at nil cost - just like a 13.1 mile parkrun!:p

We'll be just popping up on the morning so theres no worries on that front - maybe we'll see you there!


Good luck for your RFL tomorrow, k_bagpuss - hopefully you'll get back in the swing of things soon.

Simplycynical

Week 1/15 (Abingdon)
Mon 6/7 Rest Day
Tues 7/7 4 Miles 00:39:15 (09:47/mile)
Weds 8/7 4 Miles 00:38:32 (09:37/mile)
Thurs 9/7 4 Miles 00:38:33 (09:36/mile)
Fri 10/7 8 Miles 01:19:28 (09:55/mile)
Sat 11/7 Rest Day

Very pleased with yesterday's run; my legs felt much less tired so the decision to give the fartlek and hilly runs a miss and do 'plods' instead must have been correct.

Great running again this morning Rich and Becky and evab on Friday :T

Thanks for the race report krider; it sounds as though you enjoyed it and managed a good time too. :D I've been experimenting with Jelly Babies (ha, ha that sounds odd!!) and have been taking some on my LSR's. I have a couple at six miles and again at twelve; I might not need them but I'm experimenting with taking on fuel before Abingdon.

Ooh and I've just remembered - congrats on the win Becky - you really are money saving.

RichOneday_2

A good example of how you should use a training plan flexibly, Simply!

Listening to the body and not getting hung up on doing every session come what may are the main lessons to learn - it looks like you are sorted on both counts!:D

Btw Love the summary format!;)

krider2010

I've just been out and done 7.35 miles in 1:15:53 (10:19/mile). Nice and steady. Was supposed to have been a 10ish mile run but after warming up, and getting going my hamstrings started to tighten up and nothing I did pace/stride wise seemed to loosen them up so I took the safe option to cut the last loop out. I want to be able to run next week still. Probably just the effects of Wednesday still - the legs were a bit stiff when I got up too.

Total for the week = 25.5 miles

Thanks for the info on food becky and rich. I can understand what you are doing Simply as you are building up for a full marathon - was just somewhat confused by those doing it for a half.

Oh yeah, meant to say, good luck for the 10 milers tomorrow - after some good parkrunning this morning

Alias_Omega

Back from todays run, the furthest ive ever run before was 7.5miles ishy, always wanted to go further so today i put in a massive 10.45miles. Unsure on the time, but its higher than i think.

Time for new trainers, feet hurt on the inside / instep area, and have a pain in my knees, just below them.

About 3.5miles in, i started getting the stiff thigh thing, so had a stop for about 2-3mins to stretch the legs off again, then about 6miles mark the wife failed to meet me again, but i got to about 7.5miles and she had arrived. Stopped once again to drink the water (pretty sweaty by now), so pressed on again, knees really really started to hurt then but was about 20-25mins from home so took it easy.

Got to about 10miles, and that was it, had to walk the remainder of the way back.

I expected that i was knocking 7.5mile out in about 64~67mins that i should be able to push out an extra 3 miles in 30mins, so making 10.5miles in about 97mins (1hr 37mins), looked at the watch when i got in and it was 1hr 47mins, so not very happy with this.

Might back off from 10miles+ to 9miles for the next week, though tomorrow is new trainer shopping day...