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

RichOneday_2

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)
Weds5/8 13.5 Miles 1:57:23 (8:41/mile) (Pulse 88)
Thurs6/8 Rest Day
Fri7/8 Rest Day
Sat8/8 parkrun Wimbledon 5K 19:03 (6:08/mile) (Posn 18th) [72.31%]
Sun9/8 Belgrave Bolt 5K, Wimbledon 19:11 (6:11/mile) [71.81%]

Week 17/21 (Fleetwood)
Mon10/8 Rest Day
Tues11/8 12.0 Miles 1:43:13 (8:35/mile) (Pulse 78)
Weds12/8 Spencer Arms Dash 3.7 Miles 23:51 (6:26/mile)(Posn 18th)
Thurs13/8 Rest Day
Fri14/8 10.0 Miles 1:26:36 (8:40/mile)(Pulse 88)

Just a gentle one tonight ready for the 4th race in 8 days in the morning!

As far as the rest of the weekend is concerned, Chick, Sunday's run will be the last long run before Fleetwood so will be a 16 mile warm up followed by a hard 10K. A tough session but well worth doing.:D

Uk, get out for a run or down a few beers. Simple!:D

InaPickle

beer_tins wrote: »

Welcome :hello:

Like Becky said, if you register with parkrun, you can show up whenever you feel you are up to it, so it's a great first 5k. Runners of various abilities go to it, so don't worry about being a newbie.

We can get you a training plan sorted, but the first thing you need to start doing is loads of walking. You want to be regularly walking 4 miles+ at a brisk pace, with your breathing heavy-ish. This is to prepare your cardiovascular system and your muscles for the next stage, which is:

Running. You still want to be covering about 4 miles. Start by running very very slowly. The aim is to run as far as can, forget about speed at this stage. Once you have run as far as you can (it probably won't be very far, but don't worry), walk the rest of the way. Don't start running again; run-walk-run will increase the chance of injuries. With every session, gradually increase the distance you run and finish by walking.

After some running sessions, your legs will be sore. This means they need time to rest and repair (strengthen). Give them time and walk instead of running until they feel better.

You need to give your body time to adapt to a change in routine from doing nothing to running. It takes a little time and you can't force it. Keep us up to date with how you are doing and we'll do you a training plan when the time comes.

You may ask why 4 miles, when this is nearly 6.5k? Well there are several reasons. One is that 4 miles is (for a reason I don't know) a "magic" number from which building greater distance becomes much easier. Another is that it is normal to cover longer distances in training than you intend to race (except for marathon distance). This helps build up your muscle stamina and endurance, but also increases your speed over shorter distances. Personally, I don't put on my running shoes for less than 4 miles. Even when I run 5k races, I run a warm up (and sometimes warm down) to bring me up to 4 miles.

Thanks, beer tins, that's fab! :T:D That's just what I need. I might go for a long walk tomorrow morning. I doubt I'll do much more than that for a few weeks, but when I do, you'll be the first to know!

Thanks once again. :beer:
Pickle

RichOneday_2

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)
Weds5/8 13.5 Miles 1:57:23 (8:41/mile) (Pulse 88)
Thurs6/8 Rest Day
Fri7/8 Rest Day
Sat8/8 parkrun Wimbledon 5K 19:03 (6:08/mile) (Posn 18th) [72.31%]
Sun9/8 Belgrave Bolt 5K, Wimbledon 19:11 (6:11/mile) [71.81%]

Week 17/21 (Fleetwood)
Mon10/8 Rest Day
Tues11/8 12.0 Miles 1:43:13 (8:35/mile) (Pulse 78)
Weds12/8 Spencer Arms Dash 3.7 Miles 23:51 (6:26/mile)(Posn 18th)
Thurs13/8 Rest Day
Fri14/8 10.0 Miles 1:26:36 (8:40/mile)(Pulse 88)
Sat15/8 parkrun Leeds 5K 19:11 (6:11/mile) (posn 12th) [71.81%]

Another Saturday, another parkrun.

A solid run this morning, nothing spectacular but as the 4th race in 8 days and after a 10 miler last night it looks perfectly okay.

And when compared to last Sunday's race the word consistency springs to mind.:D

Becky is very pleased with her 26:22, which looked very strong and controlled and, again, considering there were 3 speed sessions in 4 days at the beginning of the week for the time to hold up so well is very promising.:D

Good luck on all today's runs.

krider2010

Done my long run this morning in a new fast pace :j Interesting running in a new area, as the hills were in different places, with some steeper (but shorter) ones than normal to mix it all up a bit.

10.35 miles achieved in 1:43:16, so an average pace of 9:58/mile. I think only 45 seconds separated the slowest and fastest miles so generally quite consistent too.

Total for the week = 28.85 miles

Some good parkruns rich and becky. Hope the weekend is less grrrrr UK. Have to say my cats caused that reaction with me last night dropping them off at the cattery - the pair of them were being right tinkers! And enjoy your long run Chick, and others. Off to socialise with the parents now

Simplycynical

RichOneday wrote: »

Sun9/8 Belgrave Bolt 5K, Wimbledon 19:11 (6:11/mile) [71.81%]

Sat15/8 parkrun Leeds 5K 19:11 (6:11/mile) (posn 12th) [71.81%]

And when compared to last Sunday's race the word consistency springs to mind.:D

Now that is consistent!!! :rotfl::rotfl: You are an example to us all Rich

Nice running Becky.

Congrats on the new fast pace krider - enjoy the rest of your weekend.

I've just got back from a nice relaxing bike ride- ha, ha. :rolleyes: Unfortunately the trails were quite narrow with lots of stinging nettles and somehow I managed to topple off my bike into a gorse bush. Not sure that's the best prep for tomorrow's run but at least the stinging will take my mind off my aching legs. :D

Happy running everyone!!!

RichOneday_2

Anybody watching the live triathlon on BBC1 - one of our fellow Leeds parkrunners is competing, Alastair Browlee.

He is strongly tipped to win having just become the best in the world!

Should be good viewing.:D

Simplycynical

I'm watching :hello: missed most of the swim though as I didn't realise it was on.

Brownlee brothers are going well

RichOneday_2

They are indeed, but this is Alastair's race - wait for the run!

See event 71: http://www.parkrun.org.uk/leeds/Results.aspx#

He was 4 minutes clear of me on that one....over 5k! And then he went on to run a 29:35 10K in Manchester:

http://www.thepowerof10.info/athletes/profile.aspx?athleteid=14069

That should give him plenty of ammunition if hes there about at transition.:D

RichOneday_2

So it panned out as expected...but still quite a performance to run so close to his 10K pb at the end of a traiathlon...certainly sub 30:00.

Considering he is a triathlete, it is quite amazing that he is the 8th ranked 10K runner in the UK at the moment and ranked no 1 10K runner in Yorkshire.

Puts everyone else to shame!:eek:

Simplycynical

A great performance :T

I felt for Gomez; those shoulders looked sore :eek: