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

Simplycynical

Week 2/15 (Abingdon)
Mon 13/7 Rest Day
Tues 14/7 4 Miles Fartlek 00:36:05 (09:00/mile)
Wed 15/7 Rest Day
Thurs 16/7 10k Hilly 01:02:32 (10:00/mile)
Fri 17/7 8 Miles 01:18:27 (09:47/mile)
Sat 18/7 Rest Day
Sun 19/7 16 Miles 02:48:39 (10:31/mile)

Week 3/15 (Abingdon)
Mon 20/7 Rest Day
Tues 21/7 4 Miles Fartlek 00:36:33 (09:04/mile)
Wed 22/7 10 Miles 01:35:56 (09.35/mile)
Thurs 23/7 10k 01:01:23 (09:52/mile)
Fri 24/7 16 Miles 02:53:09 (10:49/mile)

Surprisingly (to me that is, not to Rich who knows better) that was the most comfortable, enjoyable 16 mile run so far. I took Rich's advice to be 'controlled' and slowed myself down a few times as I was tending to go a little too fast in places and it really paid off.

I'm ecstatic (sorry, too many endorphins) that I can now go off for the weekend knowing that I haven't dropped any miles from my training plan - thanks Becky for your advice on how to do this. :A I've now got a nice easy taper week to look forward to next week.

I'm going to be offline now for the weekend so would like to wish all you runners and racers the best of luck. See you next week :hello:

becky_rtw

Wow well done Simply

A fantastic run - enjoy the weekend!

RichOneday_2

Superb effort, Simply - now doesnt that feel good!:D

Two 16 milers in 5 days and a 10 miler in between just shows what you can achieve when you dont try to rush progress but let it happen naturally.

What a great example of how to build up fitness in a logical and low risk way.

Oh no, I've just realised it was Becky that did your training plan!!:p

becky_rtw

Evening All!

Just back from a nice 4 miler that included two 'hill' reps - one at 4:52 and one at 4:32, 0.9 of a mile back from the reps in 8:05 too (including tourist dodging ) so feeling pretty good all in all - was going to do more but since I felt good I thought I would push too hard when I want to save that for tomorrow

RichOneday_2

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)

Week 14/21 (Fleetwood)
Mon20/7 10K 50:35 (8:10/mile) (Pulse 78)
Tues21/7 5x800m (Full Rec) (Avge: 5:33/mile, Fastest 5:22/mile)
Totals: 4000m 13:52 (5:33/mile)
Weds22/7 13.5 Miles 2:00:23 (8:53/mile) (Pulse 80)
Thurs23/7 Rest Day
Fri24/7 10K 52:28 (8:27/mile) (Pulse 82)

A nice steady run but I am still feeling heavy from the combination of the 22 miler and the first speed intervals earlier in the week. This could go one of two ways for tomorrow's race....it may either be a lacklustre performance or it may just be that everything comes back together in time. Will be interesting to see!

Becky's number for the Fleetwood 1/2 Marathon has just come and is 53. Do you think the fact that have just got a big black marker pen and put an 'X' after the number may get her one or two funny looks on the day?:p

Oh and dont forget Mo Farah's attempt on the 13:00 5000m on BBC2...I'm going to miss it myself because I'll be driving down to London, but should be well worth watching.:D

becky_rtw

Hey why is there a big x on it?? I am confused...

Am sure the stiffness/heaviness will ease out for tomorrow

RichOneday_2

53X

Just see if you get any looks!!!!!!:D

becky_rtw

I still dont get it...

Oh wait thanks to urban dictionary I do - honestly you are silly sometimes *rolls eyes but is laughing a little bit*

RichOneday_2

Ooo I was just setting off and then realised the 5000 is just about to start...I may be delayed 13 minutes!:p

becky_rtw

What a great race - shame about the bad conditions but that was soooo cute at the end when he was like 'can I just say happy birthday to my mate Kevin'