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

becky_rtw

Morning

Did a nice slooooow 9 miler this morning! 1:34:54 - the bag was pretty heavy and boy was I sweating (but not tired or out of breath) - still feeling the chest a little but am feeling good to crack onto 13 tomorrow - that will be my long run this week as I'm doing the 5k on Sat and Sun

Well done KYCU on a good first run - just try to relax into it at the moment and enjoy! Some good running Uk (even if just one ) and well done Rich on some more good intervals - so you are on total rest now - how long is recovery taking?

RichOneday_2

More good miles in the bank. Steady pace of 10:20 ish is about right with or without backpack.:D

Re the intervals - recovery is in the region of 2 minutes, you cant take too long when you have 19 rests during the session!:p

becky_rtw

No well I did wonder because my 200m session takes FOREVER - but that would be because it takes me 1 minute to run each and 1 minutes rest

RichOneday_2

Hehe I've been pondering (dangerous at this time in the morning, I know!)

The fastest 200m in the intervals last night was 35 seconds, which would suggest something like a 32 second flat out 200m is possible as a one off.

Now, considering the world record is 19.3 secs, and it must be over 20s for a 43 year old, then the 32 secs would equate to a WAVA of about 60%ish. For sprinting!!!!! The last marathon WAVA was about 64%...when I was training for a marathon, I'm not training to be a 200m runner.

So am I looking at the wrong end of the spectrum - should I get my spikes on and go chasing after Usain Bolt in the quest for the highest possible WAVA?

becky_rtw

:rotfl::rotfl::rotfl::rotfl::rotfl:

No thinknig this early please

(plus WAVAs arent World records sadly )

bj-sailaway

RichOneday wrote: »

Thats all normal, Bj - you're undergoing metamorphosis into a runner!;)

Metamorphosis? Now doesn't that sound exhausting! But it's all very exciting!

bj-sailaway

I just love the way we all clutch at our 'just one - possible one-off', Of course, we never intend them to be 'just one off' at all, always hope to repeat or improve! We're all crazy, this is an online asylum!

poorbabe

Morning!

Where do you two (Becky/Rich)get the chat energy from so early in the morning? It's all I can do not to snarl at colleagues before 10am!

My running hasn't been too great the past weeks, too busy summer socialising with late nights and early starts. Got back to it last night with club speed session (tortoise style :rolleyes:) but I felt great afterwards.

My last long run was a 14 miler taking in the sights of Crystal Palace hills. Ran out of steam at 12 miles and ended up a minute and a half behind my time plan. Not too bad I thought given the Crystal Palace area has hills unknown to Balham/Clapham and all points to West End :rotfl:

Keep on running gang, I come here for motivation and a mental kickup the.... when I'm slacking

becky_rtw

Ahhh there you are!!!

Glad to hear you're keeping up the running Any race plans coming up or just into training mode at the moment??

Chat energy - from coffee and running

KeepYourChinUp_2

bj-sailaway wrote: »

I just love the way we all clutch at our 'just one - possible one-off', Of course, we never intend them to be 'just one off' at all, always hope to repeat or improve! We're all crazy, this is an online asylum!

<insert random looney joke>

I wont think im crazy till im running in the snow & ice, er well maybe when im doing my long run tomorrow .

Rich if you run along a roof you will be able to wava higher than him :rotfl:. Good running btw

Becky your ill and your still faster than me . Nice running

I find it fairly had to relax when im running its my ankles and shoulders anyone got any tips?.