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

Simplycynical

Rain Becky?? We've got sunshine now (although it is still really windy) - good on you for being sensible and cutting your run short we don't want you getting poorly again.

Yes, I am getting a bit excited and I'm looking forward to the Stur half now. In fact I was thinking about it when I was running earlier and I need some more advice please?

As you know I'm having to play around with my training programme this week which leaves me with two rest days next weekend. I thought that as I am not running on Sat or Sun I could bring my runs forward by one day the following week so that I have Fri and Sat as rest days before the half. (I'm also considering making them all easy runs) - what do you think???

becky_rtw

Sounds fine Simply

You may want to go for a short run two days before (like 2/3 miles or something) just in case you have lactic acid build up or stiffness - dont forget to warm up very slowly for half a mile or so on the day and try not to set off too quickly

Simplycynical

Ah, yes - warm up that was going to be my other question, thanks.

So, a slow 2-3 miles on the Friday to shift any build up - that's fine. Don't worry I have no intention of setting out too quickly, I've been advised that the second half of the course has a nice long incline so I need to save my legs for that.

Thanks for your help :A

becky_rtw

Try to warm up and use it to get near the front - dont worry about everyone running past you - its better than having to fight past everyone else

I always warm up onto the course if I can and run back to the start line about 2 minutes before the start - then I'm not on the front line but close enough (if you're standing in with all the club vests you're in the right place!) especially good if there's no chip timing

Simplycynical

Oh, I've got soooo much to learn. I'd have started right at the back out of the way like I did at the 10K.

Hmmm, I must look at some races for after Abingdon, I think I need the experience.

becky_rtw

Starting at the back is bad for me personally because I find loads of nerves back there - the club runners are very calm and they make me feel more relaxed about my own race

Simplycynical

Ah but I'm not racing - I'm just running it for the experience

Ha, ha I almost believed myself there for a second!!! :rotfl::rotfl:

RichOneday_2

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 18:48 (6:04/mile)(Posn 5th) [73.27%][13:47]
Sun12/7 Eccup 10.0 Miles 1:06:00 (6:36/mile)(posn 39th) [71.14%]

Week 13/21 (Fleetwood)
Mon13/7 Rest Day
Tues14/7 Rest Day
Weds15/7 13.5 Miles 1:56:37 (8:37/mile) (Pulse 74)
Thurs16/7 10.0 Miles 1:22:27 (8:15/mile) (Pulse 68)
Fri17/7 10K 53:03 (8:34/mile) (Pulse 76)
Sat18/7 parkrun Heaton Park 5K 19:10 (6:10/mile) (Posn 8th) [71.93%] [WR 13:47]
Sun19/7 22.0 Miles 3:34:27 (9:45/mile) (Pulse 88)

As Becky pointed out some rather heavy delugey rain decided to drop on our heads during today's runs - annoying and refreshing all in one.:p

Anyway, this was a complete 'switch off and get the hangover cured' type run but in the process the 'time on the feet' was as much as it is ever going to get, including any future marathons, so everything will seem short from now on!:D

It felt totally comfortable all the way so was quite a nice feeling with the overall thought being 'Did I really just run for 22 miles?'. It certainly doesnt seem like it. So pleased with that for a hangover run.:p

Another impressive effort, Simply - are you sure you havent done this before?;)

Simplycynical

I'm sorry Rich but you do make me laugh

I love reading the updates of your runs - your 'cure the hangover, did I really just run 22 miles' run was way faster than my 'give it my all to get round' run. :rotfl:

I can't wait until I can run 22 miles and not feel it .......... I wish!!!!

Glad you enjoyed it despite the deluge :D

RichOneday_2

Simplycynical wrote: »

I'm sorry Rich but you do make me laugh

I love reading the updates of your runs - your 'cure the hangover, did I really just run 22 miles' run was way faster than my 'give it my all to get round' run. :rotfl:

I can't wait until I can run 22 miles and not feel it .......... I wish!!!!

Glad you enjoyed it despite the deluge :D

Oi, stop laughing at me, you!!!:o:o:p:p

To be fair, its no secret....regular long runs of 20+ miles are intended to make distance feel effortless if the pace is comfortable enough...so it will come, not yet but in a few months for sure!:D

Your progress is spot on though, its amazing what consistent effort and following a logical plan can achieve!!:D:D