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

evab_2

It's brilliant to have the beach about 10 mins walk from our house, or in the hills within a few minutes the other way! Definitely made the right decision 4 years ago to move here.

becky_rtw

There's no way you'll be last training on hills like that!!!

*Becky goes for a lie down at the thought of running up that*

RichOneday_2

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%]

Week 16/21 (Fleetwood)
Mon3/8 10.0 Miles 1:22:36 (8:15/mile) (Pulse 78)
Tues4/8 20x200m (Full Rec) (Avg. 4:50/mile, Fastest 4:40/mile)

That was a very encouraging session showing that the underlying speed is developing as it should at this stage. Hopefully that will translate to a speedy 5K road time on Sunday.:D:D


The 8000m/4000m sessions so far have gone:
21/4 20x400m: Total 8000m(5miles) 29:37 (5:55/mile)
23/4 10x800m: Total 8000m(5miles) 32:22 (6:28/mile)
12/5 5x1600m: Total 8000m(5miles) 31:53 (6:22/mile)
14/5 20x400m: Total 8000m(5miles) 27:45 (5:33/mile)
19/5 10x800m: Total 8000m(5miles) 30:20 (6:04/mile)
28/5 40x200m: Total 8000m(5miles) 25:57 (5:11/mile)
25/6 5x1600m: Total 8000m(5miles) 30:37 (6:07/mile)
7/7 20x400m: Total 8000m(5miles) 26:22 (5:16/mile)
21/7 5x800m: Total 4000m(2.5miles) 13:52 (5:33/mile)
3/8 20x200m: Total 4000m(2.5miles) 12:06 (4:50/mile)

evab_2

Great stats Rich, those times are awesome!

Can I pick your brains r.e hills, do you think it is better to do the long hill and long recovery down or do shorter reps of hills?

RichOneday_2

I agree, evab, you'll soon get fit using a hill like that.

But be kind on yourself please - the physical act of getting up such a hill is going to get you fit, dont risk your achilles by pushing too hard. You might as well take your time and enjoy that view.:D:D

Edit : Since we posted at the same time:p. Far better to go long and steady as opposed to trying to do shorter hill reps - your focus is strength for your target race so you're looking to build muscle cross-section growth rather than fast twitch capability.


Simply - it does sound like you got one of the remaining unspoilt races there.:D

bj-sailaway

I'm back up to Scotland, Gardenstown, Aberdeenshire, next week. I'm kinda looking forward to the hills and scared of them at the same time! Still, as you all say, good training!

KeepYourChinUp_2

Hi

First run of plan im going to do every short run down same road. Got stiffed for about a mins worth through traffic lights (maybe slightly more) but I dont want to use the auto pause on the garmin as it feels like cheating!

Tues 4/8 4m - 00:45:43 Pace 11:25

evab_2

Well done KYCU, a good run today!

Simplycynical

I second what evab says - 'those times are awesome' Rich.

Well done KYCU - the first run of your plan wooo hooo :T

Good luck with the scottish hills bj

KeepYourChinUp_2

evab wrote: »

Well done KYCU, a good run today!

Oh im not so sure I thought i was trying fairly hard but its also an undulating course, theres nowhere I know thats flat to run. At least it will be interesting if I ever do a flat run. Actually I just checked my garmin connect and its faster that last weeks 4.01 mile in terms of pace.