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

Alias_Omega

bj-sailaway wrote: »

Hey, I have a green light thingy too, what does that mean?

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evab_2

bj I've been following a plan for about 5 weeks but had a week off in that time, but have been out running for a while now just not consistant or varied until I started the plan.

Having a rest day as I ache all over, I have been down the beach though with hubbie and the kids which was lovely.

Hope everyone is having a good day, got to take my dd to a birthday party soon - arrrrrrgggggh I hate screaming kids!

RichOneday_2

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)

Week 15/21 (Fleetwood)
Mon27/7 Rest Day
Tues28/7 Rest Day
Weds29/7 13.5 Miles 1:56:04 (8:36/mile) (Pulse 88)
Thurs30/7 Rest Day
Fri31/7 10.0 Miles 1:26:14 (8:37/mile) (Pulse 88)
Sat1/8 10K 54:45 (8:50/mile) (Pulse 78)
Sun2/8 Sale 10 1:04:38 (6:28/mile) [72.64%]

Was looking for a 1:03:XX time this morning so got to be happy with getting within a mere 39 seconds of that and the fastest 10 miles so far (previous best 1:06:00).:D:D

It was relatively easy to get the right pacing going due to the flatness of the course - so a first 5 miles of 32:29 followed by a second 5 miles of 32:09 represents a pretty well judged race. Very happy with that. On top of that the last mile was 5:58 and the last lap on the track was at 5:48 pace which is a sure sign that the long runs are paying dividends.:D:D

One of the weirdest experiences happened at 7 miles as we just started to lap runners, we also were simulatneously getting lapped by the leaders just approaching the finish. On the one hand you felt like you were moving fairly swiftly and then the next instant the realisation sunk in that there were runners 3 miles in front of you after just 7 miles! Having said that, it will be interesting to see the results as the winner was a Kenyan running something in the region of 48 minutes!!!!!!

Becky wasnt feeling too good this morning but gave it a go and then called it a day at 4 miles. There were others who had dropped out a good bit earlier too who looked very fit. Maybe a virus or the after effects of Friday's drinking bout were to blame.:rolleyes::p

Come on Simply, how have you done......?

evab_2

Well done Rich, great pb and hope you're feeling better soon Becky x

krider2010

Great run today Rich, though sorry to hear that Becky wasn't feeling so well. And good run too Evab.

Got out yesterday for 9.3 miles. At no point did it feel like it was flowing, but I got home and found I'd done it in 1:35:35, so a 10:16 pace :eek: Pleased with that as it was a bit stop/start at times (traffic even at 7:30am), and it is the fastest I've done such a distance before, again without trying. And I felt heavy legged. HR wasn't too high though - only at the level of a 10:30 LSR so that's good. My body is weird sometimes!

Total for the week = 27.3 miles

Bit of stiffness in legs this morning, but possibly down to walking quite a bit during yesterday around and about.

Simply... Waiting... (anyone know what time it started?)

Ooh forgot to say that an adolescent deer crossed my path during my run - that was quite cool!

bj-sailaway

Hey Becky - big hugs and lots of energy from me to you. Well done for sticking out 4 miles when you weren't feeling good. Rich - brilliant stuff - so happy for you.

Evab - what plan are you following? I'd be glad of any advise on how to up my distance guys?! Topping 5 miles is proving very hard right now. I've got to find a way of slowing down, even though snails are already lapping me!

bj-sailaway

Thinking about it, I never really used to walk much further than 5 miles, do I have to go back to walking? how on earth am I going to find the discipline to do that?!?!?!

RichOneday_2

Bj - theres no need to go back to walking, you're doing just fine (although additional walking is all good).

All you need to do is target one session every 2 weeks, usually on a Sunday, to have no other aim than increasing the distance. The increase should be very small, no more than 10% further than previous efforts...so 4.5 should be increased to 4.75 say.

You can always go a little bit further than previously as long as you start at a very cautious pace.:D

Nice running, Krider! There's nothing wrong with heavy legs...thats just improvement waiting to get out!:D

bj-sailaway

Thanks Rich - achievable advise, as usual!

krider2010

BJ - I found a two pronged approach helped to upping the distance. Doing what rich said with small increments and planning those longer runs out and not letting myself bottle out beforehand/during said outing. This then led me to know I could do it, so sometimes I'd feel good on other runs (not the longest run) and think, I'll pop another half mile in there, and did so because I had the confidence. It's not an official training plan approach perhaps but worked for me.

Of course pace is an important factor - the best use I get out of the garmin is for pacing as it really helps me reign it back in at the start of runs if I go out with too much "enthusiasm" I use the current lap pace on my screen and just tend to read that during running (and the garmin auto-laps each mile). The average pace for the whole run is not as good (IMHO) as it does not give you a good indicator for the current period of running.

Cheers rich - on which basis it has been a good week on pace for me! Be pleased when that improvement shows too :j