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

bj-sailaway

Hey! Amazing achievements guys, well done - a real inspiration.

I'm still going out on my same 3.7 mile route, today was so hard, the wind was really getting on my nerves, I thought I was going to do my slowest time of the week, but would be glad if I made the whole route without walking the end - once you've run the whole way it seems impossible to entitle yourself to any walking!

Anyway, blow me, my best time of the week!! How did that happen? still slow, 38 minutes for 3.7 miles, but hey - 2 weeks ago, i could barely run to the corner of the street!

Thanks for all your - start slow advise. I guess it's ok at this stage to keep running the same route to improve on? If not, do let me know!

You know, I think I'm gonna be trying that Roundshaw park run sooner than I thought!

RichOneday_2

Bj - You will get some surprising improvements at this stage as your power/weight ratio improves in quite big chunks. So enjoy it but be prepared for regular plateaus where you seem to make no progress, or even go backwards for a while. Thats what should happen so dont get disheartened when it does.

As for keeping the same route, thats absolutely fine but when you can it will take you to a new level if you can ease that regular distance up above 4 miles (the 'Training Effect Threshold') after which distance improvements come relatively easily.

We will probably be doing the Roundshaw parkrun next week - it looks like a nice enough course from this week's pics of the first race.:D

bj-sailaway

Ooh - where are the pics of the Roundshaw run? Bit cowardly of me, but I'm sure it's an easier area than the Banstead one (so hilly!) But then my hubby reminded me of a few good gradients around Roundshaw! hmm.

how slow do you think the slowest folk normally are in a park run?

RichOneday_2

The last two in the first run this week were 36:17 and 36:18.

Have a look here for the pics:

http://www.parkrun.org.uk/roundshaw/Photos.aspx

becky_rtw

Morning!!!

B.J. come and do the run with us - its loads of fun You'll be well under 36 minutes for 3.1 miles - should be about 31-32 based on yesterdays run (plus in race conditions bet you push a bit harder too )

Am feeling pretty good today - excited about tomorrow's intervals (200m) and Weds long run - hopefully I can get up to 13 this week - was just too tired last week but feel much more rested today!!

Enemies.Closer

I never got out for my hopefull 7-8 miler at the wkd but I did my 4.5 miler which I was doing before my 6.65 miler and to be honest felt really good and I did it in 39.33 mins!!!

My quickest before this was 41.05 so the higher miles are really paying off!!

TBH although I did it in my qiuickest time yet it wasnt enough miles!!

The reason why I ran 4.5 was that I had something to eat around 19.30 and went out around 20.30 so didnt want to chance it as I usually leave it at least 2 hours after eating before I run!!

But all in all it was the best week yet:

Mon13/7 Rest Day
Tues14/7 6.65 Miles - 1:00:20
Weds15/7 Working
Thurs16/7 6.65 Miles - 58:53
Fri17/7 Working
Sat18/7 Rest Day
Sun19/7 4.5 Miles - 39.33

Total Miles for the week - 17.8

I like this style to keep track (Thanks Rich) sorry if it copied!!!!

becky_rtw

Well done E.C.!!!

I think Rich likes everyone copying him anyway

RichOneday_2

Nicely done E.C - as long as you can see month on month progress (rather than getting too focussed on day to day) then you're doing great.


Btw Anyone who was thinking of popping along to Crystal Palace on Friday to see Mo Farah attempt to break 13:00 there's a little bonus now announced of a potential world record attempt by Tirunesh Dibaba in the women's 5000m. Being the current world record holder for the distance both indoors and out she will probably at least go close to the existing 14:11.15 as it will be her last build up race before the world championships.

Could be a good night of 5000m running!:D

becky_rtw

Here are the details:
http://www.uka.org.uk/uka-major-events/2009/aviva-london-grand-prix-2009/

We could pop down on Saturday if you fancy it - doesnt say how much tickets are but I bet you can grab some on the day

edit: they are £15 each

the women's5000m is on Saturday

bj-sailaway

becky_rtw wrote: »

Morning!!!

B.J. come and do the run with us - its loads of fun You'll be well under 36 minutes for 3.1 miles - should be about 31-32 based on yesterdays run (plus in race conditions bet you push a bit harder too )

Am feeling pretty good today - excited about tomorrow's intervals (200m) and Weds long run - hopefully I can get up to 13 this week - was just too tired last week but feel much more rested today!!

Oh dear, my weights class on saturday - 9am is cancelled this week - so I guess that's a sign I have to go to Roundshaw instead - eek! What the heck, I''m gonna register now. What's the worst that can happen, come last and be humiliated - ah, I guess I can cope with that!