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

RichOneday_2

Good Morning runners one and all!:D:D

Krider - You're right, just trust the body to fix itself, it always gets there in the end!

Alias - Sounds like tough going but a new longest distance is always a great achievement. It was a big jump in one go though so be very careful over the next few days.


Anyway, the weather looks absolutely perfect for the Eccup 10 this morning - Cool, drizzly and calm.:D

The course actually looks quite pleasant so looking forward to it. Becky is looking well up for it too so should be a good indication of how the fitness is coming along!:D

No doubt there will be some good long runs being attempted today so good luck to anyone getting out.

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]
Sun12/7 Eccup 10.0 Miles 1:06:00 (6:36/mile)(posn 39th) [71.14%]


Well we now know how undulating the course was...and it was pretty tough.:p To be fair it would be a nice course to attack ordinarily but today it was a bit unfortunate in that the sections which weren't uphill had strong head winds so there was no relief from the hard work.

I'm pretty happy with the result as I think the conditions were easily worth 2-3 minutes and the finishing position of 39th is in line with a 1:03 finishing time in previous years.

Becky battled bravely and completed the two race weekend impressively clocking a time of 1:38:46 [50.00%]....well and truly on the way back as that would be worth closer to 1:30 in normal conditions.

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
Sun 12/7 14 Miles 02:22:10 (10:09/mile)

A very satisfying run to end the week on. After an easy week with no speed or hill work, and a good run on Friday to boost my confidence, I decided that today's run was going to be a rehearsal for the Stur Half in 3 weeks time. I set out to run the first 7 miles at around 10:30/mile pace and then pick it up a little for the following 6 miles. I was quite prepared to drop back to a slower pace at any time if it felt too much like hard work but I'm very pleased that I was able to just keep going.

The first 7 miles were completed in 01:12:48 and the second 7 in 01:09:13. I am sooo happy with sustaining a good pace over the whole 14 miles. :j:j

Alias - well done, that was a big jump in distance. Have fun shopping

Rich/Becky - sounds like that was tough going. Your WAVA is still looking good though Rich and it's great to see Becky getting back to form.

Anyone else been out enjoying the cooler weather today??

RichOneday_2

Thats really good going, Simply - a sensibly paced run that let the strength show through in the second half. Its all looking good for a fine performance at Stur!:D

It does seem very quiet on here today - perhaps there will be an influx of posting early this evening?

bj-sailaway

Thanks for your advise guys, I've been out today on a 3.6 mile ciruit, ran - slowly! - as far as I could, walked the rest, but I do walk fast. Anyway, I ran much further than I did even yesterday, and knocked 6 minutes off the time, without even realising it or trying. My Garmin thingy (which is proving a real mental test to use, never mind the physical challenge!) said I averaged a pace of 11.30 - is that 11mph? Don't quite understand the pace thing.

Also, does anyone use a garmin 305 with a mac? I keep trying to download the training center thing, so I can track my slow progress, but is says installation failed every time. Any software recommendations would be great. I ahve a MacBook, running OS X v.10.5.2 If I can work it out, this Forerunner looks like a nice little tool - given to me as a freebie!

Alias_Omega

Went shopping, had a look at some trainers, seemed that Asics are the ones to get from the praises from the sales assistants, but they probably know nothing about running & running trainers.

So im trainer-less, have a few idea. Liked the look of the Asics Gel 1140 which were £45, did not try them on.

Any recommendations.?

What do i look for when i get some.? I'll post a picture of my old trainers, i think they are good for a few more miles..

RichOneday_2

Hi bj - thats sounds like an encouraging session.:D

No idea about Garmins having never used one. However, I would expect 11.30 is either 11mins 30secs per mile or 11.30 mins/mile (ie 11mins 18secs). It wont be 11.3 miles per hour unless you are SUPER talented.;)

RichOneday_2

Now that the results have been published for this morning I am very happy with the outcome:

http://www.abbeyrunners.co.uk/Races/imagesEccup/2009Eccup10web.pdf

A winning time of 56:16 and only 4 runners under 60mins shows how the times were affected today - this compares to last year's winning time around 54mins and a course record just over 51mins.

So instead of being a little disappointing it now represents a pretty big step forward and is equivalent to a 'standard time of 1:03-1:04.

It also shows that Becky's was worth around 1:34-1:35 which is a big performance after just 3 weeks of getting back into it training.:D

Sorry, Alias, not really able to advise on shoe buying. I bought a new pair in record time yesterday (2 minutes as opposed to the normal 5:p) which shows how much thought I put into it. I just bought a pair similar to the previous ones only cleaner.:D

k_bagpuss

I did the Newcastle Race for Life this morning (5K) and my time was 36mins and 40 seconds which is better than my last time of 47mins in Dublin so that's good. It was pretty humid too.

And it has given me the much needed boot up the bum I needed making me realise just how far the Great North Run is, and the fact that boy, I need to train train train!

Alias_Omega

Going to take a look at my feet tonight, see what trainers are best for me..

Taking the info from this site..

http://www.runnersworld.ltd.uk/pronation.htm

Alias