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

becky_rtw

Well done Simply , new highest weekly mileage too!!!

Evab are you going to get a chance to get out today at all?

Tq - you're doing a lot of complicated speedwork there - that should only comprise 1-2 sessions of your week with the rest being steady runs and a long run - maybe thats why you werent able to keep to it perhaps?

KYCU - dont worry you're doing really well - your body is just adjusting to the regular training - if you need to reduce or miss a session just go with it!

Uk- have you been out or going later?? Am confused...anyway hope the niggle gets a bit better!

Well done smetf!!!! new longest distance Time doesnt matter just revel in the achievement!

Feeling pretty tired now after 2 races this weekend and 8 miles worth of walking yesterday so off to get some lovely sunday roast shortly mmmmm

Ukevas

becky_rtw wrote: »

Uk- have you been out or going later?? Am confused...anyway hope the niggle gets a bit better!

:rolleyes:... allready been man... but will go do it again now if the first was not to your satisfaction

13 weeks to go which i would not mind but have 2 races and 3 tapering sundays..... so only 8 long runs togo :eek::eek::eek:

chickadee

Simply - A great achievement of your 18-miler. Well done. I hope you've taken a big confidence boost from it, expecially as there are still 10 weeks to go until your big race. You'll do great I'm sure.

Becky - How did you manage to go faster today than yesterday? Well done, however you did it!

Rich - A good performance, considering the hills. Still only 3 seconds per mile down on yesterday - not bad going.

Smetf - Well done on your long run. Your speed will increase as long as you continue with consistent training. Keep at it!

Bagpuss - That sounds like a lovely breakfast. Just the kind I like - I've become a porridge nut! I thought I might have a go at the banana bran muffins from the 'economy gastronomy' programme on TV. They've got to be healthier than biscuits (my weakness)!

I may get out later for a short recovery jog. I'm feeling a bit of stiffness in my legs after throwing myself back into long runs yesterday .

Simplycynical

Ukevas wrote: »

good stuff simply..... all a week after a 1/2 as well you must be pleased...

but carefull now or you will be over takeing me soon :P

:rotfl::rotfl::rotfl: I love your posts Uk - you always make me laugh

For someone who doesn't do hills Becky - it sounds as though you did well on the hills.

Well done on your 7 miles smetf - I started really slowly today too and then stayed slow but it got me round ok.

I usually have porridge for breakfast k_bagpuss, with cinammon, splenda and raisins. Yummy!!

In my excitement earlier I forgot to post about nutrition (I know that this is a very individual thing but I like to find out what others eat before/during long runs). I had a banana with a cup of coffee at 06.30hrs (about 1/2 hr before I ran); I took a litre of energy drink with me and took a few sips every mile and had a couple of jelly babies every 3-4 miles. Is this enough/too much??? It seemed to be ok but I did feel a bit 'sugared out' by the time I finished.

kmstuart

Bah the Vulcan wasn't as good as expected partly cos it was still cloudy i think. Did several fly pasts and circling before vanishing again. The Lamb and Rosemary sausage in a bagette i had was good however.

9.3 miles in 1:34 on the way down then a somewhat slow 5.26 miles in 59:34 on the way home with walking up the hills as the legs were tired. Still 3 days running and 26.91 miles this week. Not bad for a 10k, a 6 mile run and today

Back on track next week with probably 35 miles roughly although it depends a little on available time next saturday and getting up on Sunday for my normal (when i CBA) 6 mile or so saturday run prior to going to Manchester to watch a film and pick up my 305 charging cradle now my mate has finished with it.

Ukevas

Simplycynical wrote: »

but I like to find out what others eat before/during long runs

Long Run Sunday Food

... well between 7 - 8 last night i was ripping apart a chicken and a gammen shank... non of this knife and folk nonsene mind.. just pure cave man eating ..

then up at 6.30am to wait for the result of said food.. then about 15 mins before i go out some rice crispies or toast a glass of water and a glass of milk. and a energy drink for the way round :rolleyes:.. then a huge bar of fruit and nut when i get back most the time .

Then i spend the rest of the day waiting for the mother-in-law to cook some sunday dinner... which sometimes works...sometimes ( still waiting )

Simplycynical

Ukevas wrote: »

Long Run Sunday Food

then up at 6.30am to wait for the result of said food.. then about 15 mins before i go out some rice crispies or toast a glass of water and a glass of milk. and a energy drink for the way round :rolleyes:.. then a huge bar of fruit and nut when i get back most the time .

Aha, well the coffee usually helps with 'the result' so that's ok; rice crispies/toast not a lot different to eating a banana so ..... it's just the huge bar of fruit and nut that I'm missing. Think I need to go shopping :rotfl:

krider2010

Fantastic on two new personal best distances Simply and smetf

Nutrition... Normally on my long runs (8 miles or over) I take a 500ml bottle of sports drink, but I've been finding that too sugary of late, even for my early morning runs when I either have nothing (or occassionally a handful of raisins) to eat and a glass of water before heading out.

Yesterday I got up later and had a coffee and a bag of buttons (nice-n-healthy ) before heading out about an hour later but seems to have done me well on pace! I also put a third of the sport drink in a glass and left it at home for after the run, and watered both the bottle and glass down which helped during the run, and with post run hydration too. Felt a better mix of energy and hydration whilst on the move. Granted this is only for 8-14 miles but thought it might be useful.

Generally just normal food the night before - no extra carbs/protein than a normal meal for me.

My weekday six milers rely on a piece of peanut buttered toast for breakfast, and then a banana midmorning, with lots of tea and water for hydration. I only carry water on shorter runs too.

Simplycynical

Thanks krider - I don't eat any differently the evening before LSR's either.

I only take sports drinks on runs 10 miles and over and it's usually 500mls - I took more this morning because I knew that I was going to be over 3 hours. I've been taking water on shorter runs too.

I don't tend to eat before my mid-week runs as I don't have time so I have my breakfast between running and leaving for work but I like to have something small before my LSR on a Sunday. I have to admit that I can't leave the house on any day before I've had my coffee fix.

RichOneday_2

Any new races that need adding/amending - let me know and I'll make the necessary changes!

Black = Completed Races.
Blue = Planned Races.

The blue figures next to the results are the WAVA age grading percentage followed by the relevant world record to which the time is being compared.

With age grading everyone is on an equal footing - the score takes out any advantage/disadvantage due to age and any advantage/disadvantage due to being male/female.

So whatever your age or sex if you score 52% it is better than another person's 51% regardless of their age/sex.

So what are the scores? They are quite simply a measure of your performance compared to the person who holds the world record for that distance in your age group and of your gender.

Clearly some of the WRs are out of date, but there has to be a stable basis on which to calculate otherwise the gradings would need to be re-computed every time a WR changes.

So, in simple terms your WAVA rating is:

Your time is 4 x World Record 25.00%
Your time is 2 x World Record 50.00%
Your time is 1.5 x World Record 66.67%
Your time is 1.25 x World Record 80.00%


2009
Jan
Jan 1st Wymondham 10K 1:00:21 Hypno06 [50.89%] [WR 30:43]
Jan 4th Pennine 10K 53:13 Chickadee [59.14%] [WR 31:28]
Jan 4th Pennine 10K 43:21 Rich(Steve) [65.22%] [WR 28:16]
Jan 18th St Albans 10 Miles 1:24:41 Becky [58.32%] [WR 49:23]
Jan 18th St Albans 10 Miles 1:10:00 Rich(Steve) [66.60%] [WR 00:46:37]
Jan 24th Parkrun Leeds 5k 24:38 Becky [58.44%] [WR 14:24]
Jan 25th Chernobyl 10K 52:02 Chickadee [60.48%] [WR 31:28]
Feb
Feb 1st Dewsbury 10K 40:34 Rich(Steve) [69.69%] [WR 28:16]
Feb 22nd Sussex Beacon 1/2 Marathon 2:02:10 Becky [53.86%] [WR 1:05:48]
Feb 22nd Sussex Beacon 1/2 Marathon 1:33:22 Rich(Steve) [66.46%] [WR 1:02:03]
March
March 1st Haweswater 1/2 Marathon 1:58:55 Chickadee [57.77%] [WR 1:08:42]
March 15th Seveoaks 10K 54:00 Becky [55.40%] [WR 29:55]
March 15th Trimpell 20 Miles 2:21:51 Rich(Steve) [N/A]
March 17th Cyprus Marathon 4:13:12 KMStuart [50.09%] [WR 2:06:50]
March 29th Bradford 10K 39:17 Rich(Steve) [71.97%] [WR 28:16]
April
April 1st Spencer Arms Dash 3.7 Miles 24:41 Rich(Steve) [N/A]
April 5th Blackpool Marathon 3:24:17 Rich(Steve) [64.04%] [WR 2:10:49]
April 5th Blackpool 1/2 Marathon 1:56:11 Becky [56.63%] [WR 1:05:48]
April 11th Isel Cross 5.5 Miles 52:53 KMStuart [N/A]
April 12th North Tyneside 10K 1:18:00 K_bagpuss [38.35%] [WR 29:55]
April 15th Keswick Round The Houses 5.3 Miles 44:36 KMStuart [N/A]
April 19th Salisbury 5 Miles 48:12 Simplycynical [55.43%] [WR 26:43]
April 19th Garstang Gallop 10K 57:38 Chickadee [54.60%] [WR 31:28]
April 25th parkrun Wimbledon 5K 23:41 Beer Tins[54.78%] [WR 12:58]
April 26th The London Marathon 5:13:26 Hypno06 [44.74%] [WR 2:20:14]
April 26th The London Marathon 5:15:13 Sally [44.05%] [WR 2:18:51]
April 26th The London Marathon 4:31:06 Becky [51.22%] [WR 2:18:51]
April 26th The London Marathon 5:41:00 Rustybucket
April 26th Sheffield 1/2 Marathon 1:45:18 Ukevas [56.65%] [WR 59:39]

May
May 3rd RFL 5K 28:46 Hypno [51.69%] [WR 14:52]
May 4th Rothwell 10k 39:10 Rich(Steve) [72.18%] [WR 28:16]
May 6th Spencer Arms Dash 3.7 Miles 24:20 Rich(Steve) [N/A]
May 9th Parkrun Wimbledon 5K 19:17 Rich(Steve) [70.92%] [WR 13:41]
May 10th Prague Marathon 4:36:27 Chickadee [51.96%] [WR 2:23:39]
May 10th Crowle 10K 1:04:21 Sammy115 [49.73%] [WR 32:00]
May 10th Tipton 12Hr (47.22 Miles) 10:14:05 KMStuart [N/A]
May 17th Netley 10K 59:01 Simplycynical [57.14%] [WR 33:43]
May 17th Bromsgrove 10K 1:05:35 Sammy115 [48.79%] [WR 32:00]
May 25th Bupa10000 10K 1:08:35 Scorgeous [44.43%] [WR 30:28]
May 24th Plymouth 1/2 Marathon 2:00:17 Raphael [49.59%] [WR 59:39]
May 31st Edinburgh Marathon 4:34:34 KMStuart [46.19%] [2:06:50]
May 31st Mersey Tunnel 10K 1:09:35 Scorgeous [43.79%] [WR 30:28]

June
June 3rd Spencer Arms Dash 3.7 24:04 Miles Rich(Steve) [N/A]
June 10th Gosforth 10 Mile 1:23:15 KMStuart [53.65%] [WR 44:40]
June 10th Greenway 10K 39:24 Rich(Steve) [72.31%] [WR 28:29]
June 10th Forest Five 5 Mile 47:41 Krider2010 [49.60%] [WR 23:39]
June 13th Parkrun Leeds 5K 18:53 Rich(Steve) [72.95%] [WR 13:47]
June 14th Southend 1/2 Marathon 1:36:07 Ukevas [62.06%] [WR 59:39]
June 19th Marston Forest 5K 30:50 Scorgeous [47.84%] [WR 14:45]
June 20th Parkrun Heaton Park 5K 18:37 Rich(Steve) [73.99%] [WR13:47]
June 21st Freckleton 1/2 Marathon 1:27:46 Rich(Steve) [71.22%] [WR 1:02:30]
June 21st Leeds RFA 10K 1:01:00 Sally [49.04%] [WR 29:55]
June 21st Leeds RFA 10K 1:09:24 Sammy115 [46.11%] [WR 32:00]
June 21st Leeds RFA 10K 1:22:22 Bank_of_Slate [36.32%] [WR 29:55]
June 21st Llanelli 10K 47:21 Idiophreak [56.97%] [WR 26:58]
June 28th Parkrun Heaton Park 5K 18:37 KMStuart [52.99%] [WR 12:58]
June 28th Mansfield 1/2 Marathon 2:14:57 JJWhittle [44.20%] [WR 59:39]
June 28th Bromsgrove Timberhonger 10K 1:11:48 Sammy115 [44.57%] [WR 32:00]
June 28th Doncaster RFL 5K 37:00 Blade26 [38.91%] [WR 14:24]

July
July 1st Spencer Arms Dash 3.7 Miles 24:12 Rich(Steve) [N/A]
July 8th Corporate Challenge 3.5 Miles 28:46 Beer Tins [N/A]
July 8th Thames 10K 1:00:29 Krider2010 [49.46%] [WR 29:55]
July 11th Hull 24 Hour Track (43.5 Miles) 13:00:00 KMStuart [N/A]
July 12th Newcastle RFL 5K 36:40 K_bagpuss [39.26%] [WR 14:24]
July 12th Eccup 10 Miles 1:06:00 Rich(Steve) [71.14%] [WR 46:57]
July 12th Eccup 10 Miles 1:38:48 Becky [49.98%] [WR 49:23]
July 25th parkrun Roundshaw Downs 5K 32:49 Bj-Sailaway [47.21%] [WR 15:30]

August
Aug 1st parkrun Wimbledon 5K 26:21 Mascott514 [49.75%] [WR 13:07]
Aug 2nd Stur 1/2 Marathon 2:13:19 Simplycynical [55.19%] [WR 1:13:35]
Aug 2nd Sale 10 Miles 1:04:38 Rich(Steve) [72.64%] [WR 46:57]
Aug 5th Ellenborough 10K 52:25 KMStuart [51.46%] [WR 44:40]
Aug 9th Belgrave Bolt 5K 19:11 Rich(Steve) [71.81%] [WR 13:47]
Aug 9th Belgrave Bolt 5K 26:19 Becky [54.70%] [WR 14:24]
Aug 9th Belgarve Bolt 5K 25:46 Poorbabe [62.26%] [WR 16:03]
Aug 12th Spencer Arms Dash 3.7 23:51 Rich(Steve) [N/A]
Aug 12th Downpatrick 10K 53:50 Enemies.Closer [50.11%] [WR 26:58]
Aug 23rd Ufdance 1/2 Marathon Rich(Steve), Becky
Aug 30th Arundel 10K Rich(Steve), Becky
Aug 31st Carlisle 10K KMStuart

Sept
Sept 1st Gosforth 10k KMStuart
Sept 2nd Spencer Arms Dash 3.7 Rich(Steve)
Sept 6th Sheffield 10K Rich(Steve)
Sept 6th Bristol Half Marathon Ukevas, Sally
Sept 6th Kent Coastal 1/2 Marathon Mascott514
Sept 6th Hyde Park 5K Rachel021967
Sept 6th Laganside 10K Enemies.Closer
Sept 13th Cumberland Ale 10Mile KMStuart
Sept 13th FLEETWOOD MARATHON Rich(Steve)
Sept 13th Fleetwood 1/2 Marathon Becky
Sept 13th Robin Hood 1/2 Marathon Sammy115
Sept 13th Chippenham 1/2 Marathon Simplycynical
Sept 13th Grunty Fen 1/2 Marathon tq16
Sept 18th USAF Marathon JJWhittle
Sept 20th Great North Run K_bagpuss, Alias, Becky, Smetf
Sept 20th Great Langdale Marathon KMStuart
Sept 20th Garstang 1/2 Marathon Chickadee
Sept 27th Macclesfield 1/2 Marathon Rich(Steve)
Sept 27th Windsor 1/2 Marathon Krider2010, Rustybucket
Sept 27th Swansea Bay 10K Idiophreak
Sept 28th Biddenham River Run 10K Scorgeous


Oct
Oct 4th Loch Ness Marathon KMStuart
Oct 4th Loch Ness Marathon Scorgeous
Oct 11th Yorkshire Coast 10K Rich(Steve)
Oct 18th ABINGDON MARATHON Simplycynical
Oct 18th Cabbage Patch 10 Ukevas
Oct 18th Dartmoor Vale 1/2 Marathon Raphael
Oct 18th Bradford 5/10 Miles Bank_Of_Slate
Oct 18th Spire & Steeples Marathon tq16
Oct 24th Snowdonia Marathon evab

Nov
Nov 1st Derwentwater 10 Mile KMStuart
Nov 8th Athens Marathon Ukevas
Nov 8th Bexhill 1/2 Marathon Becky
Nov 21st Brampton-Carlisle 10 Mile KMStuart
Nov 22nd Leeds Abbey Dash 10K Bank_Of_Slate
Nov 22nd Newcastle Town Moor Marathon KMStuart
Nov 29th Norwich Half Marathon Hypno06, Becky
Nov 29th Thirsk 10 Miles Rich(Steve)

Dec
Dec 13th Bedford 1/2 Marathon Becky

LONDON 2010: Beer Tins, Rich(Steve), Mollymunchkin, Idiophreak, Ukevas, Hypno, Sally, Chickadee, Mascot514, JJWhittle, JPWhittle, Alias, Simplycynical, Sammy115, Rustybucket, KMStuart, Raphael, Herewegoagain, Smetf



Best Personal 2009 WAVAs (As at 09/08/09):

Rich (Steve) 73.99%
Poorbabe 62.26%
UKevas 62.06%
Chickadee 60.48%
Becky 58.44%
Simplycynical 57.14%
Idiophreak 56.97%
Beer Tins 54.78%
KMStuart 53.65%
Hypno 50.89%
Enemies.Closer 50.11%
Mascott514 49.75%
Sammy115 49.73%
Krider2010 49.60%
Raphael 49.59%
Scorgeous 47.84%
Bjsailaway 47.21%
JJWhittle 44.20%
Sally 44.05%
K_Bagpuss 39.26%
Blade26 38.91%
Bank_of_Slate 36.32%