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

Enemies.Closer

Rich yeah it is felt really good plus I also felt my recovery period is shorter!!

Should be good to go for the 10k which will be an even better confidence booster as it will give me race experience!!

kmstuart

Ellenborough 10k

Last night was Ellenborough 10k which i didn't do last year as i was injured with calf/shin problems. Did it in 2007 though in a time of 56:44 which was then a new PB.

This year i was hoping for a PB too but as my current PB is 51:53 and I'd not done any speed work in ages or even some fast runnings since late June things didn't quite go to plan.

Was late arriving which is nothing unusual being it is a local race. Got stuck behind tractors and slow drivers on the way there. Nipped in and got my number then went and saw Mick and Phil as well as Dawn before the start.
Race itself was not to bad. Garmin refuses to connect to the Laptop so i'm going to have to resort to watch splits rather than sporttracks ones for now. Suspect the contacts are to manky to transfer data now although it will still charge via the mains adaptor.

First mile was flat for most of it before we hit the first of two hills which goes on for a mile or so and climbs 200-250 foot roughly. Using the Netherall 10 data here for this one being its the same route at this point. Did it in 7:58 which was fine although probably too fast.

Second mile was mostly all up hill although you hit the flat shortly before the 2 mile marker. This one took 9:23 which isn't too bad going up that hill.

Third mile is mostly flat, well undulating but no big ups or downs and this was covered in 7:52.

Fourth mile goes down and over a river before going up a short but steep hill the other side. Time for this mile was 8:46 which isn't bad being i walked up the last part of the hill as its easier to walk than run slowly.

Fifth mile has you back onto the main road heading and is a long slightyl downhill stretch all the way back to the finish. THis mile took me 8:21 altohugh i did fall over a cat approaching the main road. It had decided now was a good time to walk over the road.

Sixth mile is the same as the fifth in that its downhill towards the finish. Should be capable of regaining time lost going up the hills along the last two miles realy but i was unable to get below 8 min miling that easily clocking 7:58 for this one despite running hard.

Last little bit has you going along the road a bit before heading back into the Rugby club to the finish. 2:05 for this 0.28 mile section @ 7:35 pace.

Total 6.28 miles in 52:25 @ 8:21 pace by watch although i was a little late stopping it.

Race route on mapmyrun
http://www.mapmyrun.com/run/united-kingdom/maryport/909896105385

Finished the race and was walking down to the drinks whilst waiting for Mick and Phil to finish and i noticed my right hamstring was tight. Almost certainly down to the speed of the run rather than anything else but i'll see tonight when i go fo a run after work.

Mick and Phil finished then it was back to their car so that the wheelchair could be stowed away before i took Phil up into the clubhouse to Dawn whilst Mick went for a shower. Had a buffet on in the clubhouse so i got a drink and some food and stayed for the presentation with Mick, Phil and Dawn. Sat next to the Derwent AC posse too.

kmstuart

Hmm thought i had posted when i got back from my holiday but it looks like i didn't. Oh well.

Had a week and a half off 2 weeks ago and did a couple of runs the first week. 6 miles at 8pm on a firday night followed by a 5 mile tempo run 2 hous before a wedding on the saturday at noon after having retrieved by suit from the dry cleaners. Was going to do a 15 mile LSR on the sunday but as it was !!!!ing down ditched it in favour of a 28.3 mile run on the monday along some of the route for my 100 mile race next april (entry confirmed there btw) which took me 6:20 and only one wrong turn.

Never ran again until last night as i was busy/tired or had no time. Have rejigged my race schedule too btw Rich, the GSR half on sept 6th is gone as is the GER in nid october. Missed the Newlands valley race on july 22nd as i was at Gatwick collecting my brother instead. Also have a new race to add in Carlisle 10k on Aug 31st. Thats probably it for the races but i'll have a look when i have a bit more time.

becky_rtw

Some good running there Km - not a pb but pretty close considering you've not been doing any speedwork for a while

evab_2

Hi Becky, I really want to go for a run but feeling tired and jaded :-( I won't be able to go out until Sat now, shall I go for a little one? Am willing but not entirely able!

becky_rtw

Evab - I would rest!!! You'll keep itching to go and be excited about going on Saturday rather than dejected if you go and its naff!

evab_2

Thanks Becky I decided to go but cut it short from 7 miles to just over 3. It was naff but I felt OK in the end thanks to some cracking tunes!:D
Mon 3/8 - 3 miles approx 32:00 coz GPS failed
Tues 4/8 - Hill work - 2.44m 38:55
Wed 5/8 - 7.02 miles 1:21:03 (11:36/mile)
Thur 6/8 - 3.18 miles 35:10 (11:04/mile)

Well done on your runs Becky, km - nice report too - and EC

Enemies.Closer

evab wrote: »

Hi Becky, I really want to go for a run but feeling tired and jaded :-( I won't be able to go out until Sat now, shall I go for a little one? Am willing but not entirely able!

I know when I feel tired I will not go running!!

Leave it till another day.:j

Just getting a pain in my right ankle - I damaged my ligaments a few years back and it seams the same sorted of pain!!

Hopefully its due to the increase in mileage and not anything else:eek:

Enemies.Closer

Well done on getting out evab at least it was 3 miles!!

Better than nothing!!

becky_rtw

Fair enough Evab - I do that when I am tired - just go for a short - currently trying to decide whether to go out tomorrow or not...think i will but from next week might pop over to Richmond park and do some proper hills

E.C - Rich is your man for injuries - he'll be back on later no doubt and can you let know what he thinks