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

becky_rtw

Been out for todays long run so now my weekly summary looks like this:

Tues - 5 miles, 2 miles warm up/down and 24 x 200 m
Weds - long run 12 miles in 1:59
Thurs - 4 miles
Fri - 4 miles (with two hill reps)
Sat - 4 miles, 3.2 of which Roundshaw parkrun 27:31
Sun - 12.3 miles in 2.07 or 10:19mins/miles

Today was the first long run thats felt easy since that weird 9 miler about 3 weeks back so thats nice - perfect conditions - cool and drizzly

Total weekly mileage = 41.3 which is less than I thought but still 6 more than week - really now is about building a nice base to work from again and getting back to 50 miles a week isnt too far off now

Got 1 miles intervals on Tues and Sale on Sunday next week so wont do a parkrun on Sat just a nice easy 10k.

Happy running all!

bj-sailaway

I've totalled about 22 miles this week, which has made me smile.

I've been give a copy of the book 'running made easy' hmm. Anyone read it? Is it worth my time? If it starts off with run-walk - I'll chuck it out the window! Can't believe how much grief that gave me compared to slooooowwwwww!!!

becky_rtw

Wow B.J thats great - its a milestone to get over 20 miles - you'll starts seeing great improvements now

Just googled the book and I think it might do...try the lore of running - technical but wow amazing (borrow it from your library to be ever so MSE )

bj-sailaway

OK, yeah, always try the library first! Been accused of being 'obsessed' - response 'why thank you!'

I was quite chuffed to top 20 - then laughed out loud at your 50 target!

becky_rtw

PS This is a Rich post not a Becky post!!:p:p


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)
Sat25/7 parkrun Roundshaw Downs 5K 19:17 (6:12/mile)(Posn 4th)
Sun26/7 20.0 Miles 3:04:13 (9:13/mile)

Now that this is the peaking phase for the marathon in 7 weeks time today was the first 'fast finish' long run.

The whole point of the run was to test how the glycogen sparing is developing and therefore the idea was to run a 17 mile warm up, 10 miles with Becky, and then see what sort of 5K time could be delivered at the end.

So very pleased with a final 5K of 21:30 (6:56/mile)

krider2010

Reporting my LSR a bit late. Managed to fit it in yesterday afternoon - my least favourite time of day for running. And I got it wrong again with what was eaten for lunch, and apparently being very dehydrated though I didn't realise until half way through and then the consequences afterwards (4 pints of water later, starting to feel better...).

Anyway I did 13.5 miles in 2:26:50 (10:52 pace) which I am not at all happy with. Longest run ever, and just about equalling the miles in a week (32), and the first six or seven miles at steady decent LSR pace were the positives. Negatives were more that I did my 13:.1 previous longest run in 2:18:28 (10:33 pace) so I should have been able to do that this time. Certainly the first half of this run was better (and slightly faster) paced, but my legs/stomach had other views later in this run. And then to compound it, the slower steps I was having to take started to cause a bit of cramp (probably down to the dehydration). My HR definitely tailed off in the run, so there is scope on that side of things for a better pace.

All recovered today after what felt like excessive liquid consumption, and a good nights sleep - so I guess another positive in that there were no nasty after effects too.

Total for the week = 31.5 miles

Great running last week Simply - hope the weekend was good.

Best wishes on the job front Chickadee - no idea what sector you are in but I'm seeing a bit more activity on job boards of late (though nothing like it was two years or so ago). Agree completely on the "thinking time" too.

KYCU - another distance milestone - congrats

bj, rich, becky - some good parkrun running. I must find out what (if anything) is happening re: a Reading one...

UK and rich - sounds like 20 was a breeze

bekkki1

becky_rtw wrote: »

Right I've had some coffee now

If you are already walking a couple of miles a day then thats great (see my siggie ), what I would do is plan out how many weeks between now and race day and break that down into three chunks roughly:
now till end of October
November to Jan
Feb to April

Use the first chunk to get your fitness up by speeding up the walking and trying out some running - you need to get to a point by October where you can walk 6 miles easily and run maybe 2-3 miles. I'll dig out the instructions on how you do this later...

The second chunk you need to get up to running 6 miles - as slowly as you like to start with but by the end of Jan you should be getting there.

The third chunk is about adding some speed play in the form of fartlek, adding some longer runs to give you the confidence to really 'run' the 10k and reducing the expected time

You can do a lot more than get round by April if you train consistently - so you'll need to see how many days a week you can run on to start with (three or four is good) and that'll give you good guidance on what you'll be doing each session

I went from zero fitness to a 10 mile race in 5 months so its totally possible :D

Im finally able to start training properly this week.

What sort of training should I be doing? ie every day or every other? and how long for? Sorry for all the questions but I need it set out so that I will actually do it and stick to it

Bekki

bj-sailaway

Hey Becky - did you really go from zero to 10 miles in 5 months? That's brilliant! Do tell the plan sometime?!

RichOneday_2

The DFW contingent at Roundshaw on Saturday :

becky_rtw

Oooo I like that one of me close up - nice and flowing down the hill

BJ you look very relaxed too

Rich you are concentrating too hard