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DFW running club mark 3!! ALL ARE WELCOME!!
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Evening, Chick!
You've hit the nail on the head there - the idea of doing regular 20 mile runs when you've recently been through a marathon build up is nowhere near as big a deal as it was when you were going through the previous build up because your body knows it can do it.
There really is very little difference between a 16 miler or a 22 miler...you just get into a rhythm and enjoy the scenery. But the additional benefits are well worth it in terms of strength later in races - why not think about alternating between 16 miles and 20-22 miles or a series like 16,16, 20-22, 16, 16, 20-22 etc just to keep that glycogen sparing training going.
Was that an accurate 10K? If so, that is a mighty fast run for a training run being only 3 minutes off your race time - methinks that you're experiencing the marathon kickback!!:D:DGt NW 1/2 Marathon 21/2/2010 (Target=1:22:59) (6:20/mile) 1:22:47 (6:19):j:j
Blackpool Marathon 11/4/2010 (Target=2:59:59) (6:52/mile)
Abingdon Marathon 17/10/2010, (Target=2:48:57) (6:27/mile)
09/10 Race Results : http://www.thepowerof10.info/athletes/profile.aspx?athleteid=103461
Racing Plans/Results - Post 3844 (page193)0 -
Evening Rich, yes it is an accurate 10k, according to my Garmin. I noticed over the marathon distance it measures slightly inaccurately, but not by much. I was quite surprised tbh when I looked at the time, as I hadn't felt that I was going all out, but it felt good so maybe I am feeling the benefit of the marathon.
Why does that happen? Its not like I did much speedwork in the second half of my marathon training, what with injuries and everything else going on.Sealed Pot Challenge #8 £341.90
Sealed Pot Challenge #9 £162.98
Sealed Pot Challenge #10 £33.10
Sealed Pot Challenge #11 Member #360 -
Ah erm i was 48th but i have no idea how many actually did it. Probably 75 at most. Just your typical local race really. Most of these local ones have 100 or so runners if that. One series gets 30-40 for most races except the 10 mile one which is 150ish.
One of the local 10 milers i do generally gets 4-500 people possibly even upto 600 which is partly why i like it as i have so many people to blast past over the last few miles as i dont usualy run it flat out because there is another one a few weeks later which is even faster.Debt free Nerd number 1122 LBM Jan 2009 Debt @ LBM £40,086.88 (14/01/09)
Natwest Loan [strike]£26,102.48[/strike] £24,183.18 Natwest CC [strike]£2790.75[/strike] £2787.16 Amazon CC [strike]£7165.33[/strike] £7026.41 Egg Money CC [strike]£2798.39[/strike] £2685.71 Barclaycard CC [strike]£1229.93[/strike] £1255.25
Current Debt £37,937.71 May 090 -
Evening Rich, yest it is an accurate 10k, according to my Garmin. I noticed over the marthon distance it measures slightly inaccurately, but not by much. I was quite surprised tbh when I looked at the time, as I hadn't felt that I was going all out, but it felt good so maybe I am feeling the benefit of the marathon.
Why does that happen? Its not like I did much speedwork in the second half of my marathon training, what with injuries and everything else going on.
Its all to do with the over compensation that the muscle repair system undergoes. When you go into extreme territory such as a marathon the body thinks 'Hold on a minute, what if I have to do this again or, even worse, what if I'm asked to do more next time?'
Its the basic principle of adaptation, but after a marathon you've got this going on whilst at the same time resting so your body comes back ready for action.
The lack of speedwork isn't too relevant. A quote I saw the other day gives an idea...'Speedwork gives you the confidence to run at faster speeds, long runs give you the ability to run at faster speeds'. It isn't strictly true but you get the gist!
So all looking positive and gives you a great base to build on, even for just attacking that 10K time if thats what you fancy.Gt NW 1/2 Marathon 21/2/2010 (Target=1:22:59) (6:20/mile) 1:22:47 (6:19):j:j
Blackpool Marathon 11/4/2010 (Target=2:59:59) (6:52/mile)
Abingdon Marathon 17/10/2010, (Target=2:48:57) (6:27/mile)
09/10 Race Results : http://www.thepowerof10.info/athletes/profile.aspx?athleteid=103461
Racing Plans/Results - Post 3844 (page193)0 -
Ah erm i was 48th but i have no idea how many actually did it. Probably 75 at most. Just your typical local race really. Most of these local ones have 100 or so runners if that. One series gets 30-40 for most races except the 10 mile one which is 150ish.
One of the local 10 milers i do generally gets 4-500 people possibly even upto 600 which is partly why i like it as i have so many people to blast past over the last few miles as i dont usualy run it flat out because there is another one a few weeks later which is even faster.
Okay, that makes sense.
It was just that I got the impression that the field was quite strung out which it would be with that size field over 10 miles.Gt NW 1/2 Marathon 21/2/2010 (Target=1:22:59) (6:20/mile) 1:22:47 (6:19):j:j
Blackpool Marathon 11/4/2010 (Target=2:59:59) (6:52/mile)
Abingdon Marathon 17/10/2010, (Target=2:48:57) (6:27/mile)
09/10 Race Results : http://www.thepowerof10.info/athletes/profile.aspx?athleteid=103461
Racing Plans/Results - Post 3844 (page193)0 -
Hi all
A new thread again this place doesnt be long in filling up!!
Havent got out running since my last run on Tuesday morning my 3 year old has been sick and I am on a training course!!
Hopefully get out tonight and I am aiming for 3-3.5 miles. My thighs have been a bit sore from Tuesday and I have a blister on both heels!!
Less of my moaning and I will let you know how I get on tomorrow!!0 -
Morning all - race report for a local five miler.
Started out with a 2 mile jog to get to the location, and act as a warm up. Average pace for those 2 miles was 10:55. Pleased to report no queues at the toilets :eek:. Then followed what felt like a good half mile walk to the start. Useful to not get too warmed down (as it were)!
Lots of loitering around then went on trying to avoid large patches of mud and the random cars that needed to squeeze through. Normally a traffic free area but the start line was by the actor's trailers for some of the filming of the last Harry Potter. Slightly surreal, though no stars seen. All cars seemed to contain crew.
Some evil little midges around but I seem to have got away lightly. Thankfully the start then followed quite promptly. With warnings not to drown in some of the watery patches given the recent weather. I took it steady for the first mile and loads of people went past me (no ordering to the start based on expected finish time). Stayed to the side to keep out of the way. As luck would have it, on the early stretches this meant there was far less puddle avoidance required.
Amusing overhead conversation at about 0.8 mile (according to my garmin) between two blokes as they passed me:
Chap 1: Any idea how far we've come (note we'd not passed any mile markers and they were fairly obvious)
Chap 2: Well based on the time so far I reckon at least a mile. I started my watch as we crossed the line. Actually perhaps more than a mile based on our normal pace.
Wry smile to myself - wished I'd been nearer them at the mile marker was passed to hear the comments then.
Second mile included a very slight incline which seemed to affect some people far more than I expected. And I started to overtake some people. Slight shock at the this stage in the race, though I had speeded up slightly. I was sticking with a woman who was running roughly my pace from about 0.5 miles so she pulled me on a little bit. Just before the second mile marker there was a small sharp downhill and its uphill. Used the downhill pace to shoot up the uphill, and then continue to attack it as it was so small. More people passed. Including the woman I had been pacing myself against.
Third and fourth miles was where the undulations started with one particularly steep uphill (yep, a real hill UK). Pleased to report I kept running through all of it, though having to dodge those who walked on the uphills, sometimes stopping with little warning. Also had to play dodge the bemused pedestrian, and navigate round a few mountain bikes. All adds to the interest :cool:. Bit of digging in here - especially when the bogs started to appear. Trail shoes would have been nice here. Given the recent weather, and the mess some of the Harry Potter trucks had made, areas of the course had become somewhat messy/boggy/muddy/waterladen. Passed some more trucks - looked like equipment ones. And a security guard. He looked bored! Caught up with a couple of lads who had looked quite strong about mile three which was a confidence booster. They had walked a bit, run a bit, and the slowed again, so I actually passed them twice.
Final mile I accelerated slightly, and passed a few more, which surprised me. Marshalls, who on the whole had been encouraging all the way round, were calling out "nearly there now" and "well done" comments which was nice. And then came a lovely little downhill bit to gain some speed from. Was overtaken about now by a guy who if he had that much speed at that point should have had a far better overall time! Final stretch was round a few corners to the finish line where I promptly forgot to stop my garmin (doh) though remembered after about 10 seconds. A photo was taken at the line but no idea if they will be made available. When I asked the woman said her Dad was the chairman (I think) of the running club organising it all and she'd see what could be done. But no pictures from previous years are on the site so...
Goody bag was handed over in the funnel after the finish. I say goody bag... Quite a disappointment TBH. Event details promised a memento. There was... A bottle of water, a mars bar, a £5 voucher for sweatshop (6 week expiry!), and a handful of leaflets advertising local (running) events.
Pace (first and last possibly slightly inaccurate as the final time is not yet available and not sure where I started/stopped the garmin in relation to the real start/finish):
Mile 1 - 10:01 pace
Mile 2 - 9:17 pace
Mile 3 - 9:31 pace
Mile 4 - 9:39 pace
Mile 5 - 9:17 pace (though before my slowdown after the finish line was closer to 9:10)
Total time - 47:48 (though unofficial - will post official one once known for updating the race post)
After this I hung around for a few minutes to drink some of the water. Nothing much appeared to be happening. Investigated goody bag. Was unimpressed. Lots of running club groups all chatting to each other. Some people were still finishing, others were leaving. Decided I'd head off too, so I walked back out to the main road, and headed away. Jogged back as a warm down and to shake a cramp which started in my calfPace for the 2 miles was 10:51.
Pluses - experience, marshalls
Minuses - goody bag, mud (though that was out of their control!)
Rain came about 20 minutes after I got home which was a nice bonus. Would have been horrible underfoot with that on top of what had already fallen, given it was quite heavy rain. I've also worked out that despite the apparent coolness at the moment, I'll need to take water for my 10k in July if none is provided on the way round. Could have done with some about 3.5/4 miles in this race after the hills!
Anyway, updating the training totals - 9 miles tonight so 13.3 miles so far this week. Counting the WU/WD as they are all training miles in the legs.0 -
Well done Krider - it looks like you paced it very well, you're obviously a natural at this game.
The biggest mistake is setting off too quickly, as mentioned yesterday, but your pace held up which shows you got it about right. You also saw the effects of getting it wrong by witnessing the wrecked bodies around you!:p
The goody bag was similar to mine - banana, apple, water ...and a bookmark!:p Plus all the leaflets as usual of course. However, the day we do races for the goody bags will be a sad day!:p
All in all, sounds like you enjoyed yourself.:D:DGt NW 1/2 Marathon 21/2/2010 (Target=1:22:59) (6:20/mile) 1:22:47 (6:19):j:j
Blackpool Marathon 11/4/2010 (Target=2:59:59) (6:52/mile)
Abingdon Marathon 17/10/2010, (Target=2:48:57) (6:27/mile)
09/10 Race Results : http://www.thepowerof10.info/athletes/profile.aspx?athleteid=103461
Racing Plans/Results - Post 3844 (page193)0 -
RichOneday wrote: »Okay, that makes sense.
It was just that I got the impression that the field was quite strung out which it would be with that size field over 10 miles.
The larger 4-500 one is usually pretty much strung out too in my section of finishers. Get clumps of people here and there but most are in bunches at the fornt.
Many of the smaller local races i do are usually included in club championships so are somewhat club runner heavy so until i speed up more the main pack will be in front still. Dunno what the winner did it in but i guess it would be around 55 mins or so.Debt free Nerd number 1122 LBM Jan 2009 Debt @ LBM £40,086.88 (14/01/09)
Natwest Loan [strike]£26,102.48[/strike] £24,183.18 Natwest CC [strike]£2790.75[/strike] £2787.16 Amazon CC [strike]£7165.33[/strike] £7026.41 Egg Money CC [strike]£2798.39[/strike] £2685.71 Barclaycard CC [strike]£1229.93[/strike] £1255.25
Current Debt £37,937.71 May 090 -
RichOneday wrote: »The goody bag was similar to mine - banana, apple, water ...and a bookmark!:p Plus all the leaflets as usual of course. However, the day we do races for the goody bags will be a sad day!:p
Fair point rich, though the event details led to an expectation, as TBH did the entrance fee. The MSE part of me wants value for money as well the running me wanting the eventAccording to the club website this morning it implies a memento supplier issue - which might explain things a bit...
I think I did enjoy it :rolleyes:. Was tired when I got home - but I have much more of a feeling of accomplishment this morning. And being under 50 mins (I hope) was cool too. The warm up advice getting there helped get rid of the first mile getting into it feeling. That was really beneficial I think for keeping my pace OK in the race. Not sure about a natural tho'0
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