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

bj-sailaway

Well done Idio! amazing - and presented as a winner, OMG! So glad you enjoyed that - I'd have died of embarrassment, but that's silly old me!

evab_2

Well done Idio and hope the back continues to be OK.

Have a nice run tomorrow Alias.

Nice running Simply, the cold must have completely gone now?

Simplycynical

I thought it had gone evab; but have had a headache today and my OH says that I kept him awake last night because I didn't stop coughing. Didn't seem to keep me awake .... oops!! :rotfl:

kmstuart

Gosforth 10k a year on and another PB on it

Yep

One year on fromt he last time on this course and it remained my PB course. Not any more, well not the 2008 outing anyway, the 2009 one was faster.

Splits with last years afterwards

4:50 4:50
5:00 4:52
4:51 5:05
5:07 4:56
4:58 5:05
5:17 5:22
5:02 5:10
5:10 5:11
5:27 5:22
5:01 5:07
0:24 for last 0.09km @ 4:34 pace 0:48 for last 0.22 km @ 3:44 pace

Total for 2009 10.09 km in 51:13 @ 5:05 pace
Total for 2008 10.22 km in 51:52 @ 5:05 pace

Not much difference there in pace, just in actual distance run by garmin. I was cutting corners quite a bit today but it was also wet earlier so possibly naff garmin reception under the treelined sections creating shorter routes. Not overly bothered as i'm sure i wasn't at peak fitness today and in fact hae a tight hamstring. Left quad was aching when pushing it along too. Can tell that from the slower pace at the end. Splits are rather similar to last years too, similar slower sections which is down to the uphill bits mainly. I was easing off over a couple of sections today as i could feel i was going to fast for my quad. THat would be the 6th and 9th KM as easily seen in the splits.

Elevation chart same as last years http://www.fetcheveryone.com/showgalleryphoto.php?filename=6625_17375.jpg

mascott514

yet more good advice Becky and Rich regarding training. its easy (like me) to watch watch!

blimey idio.... thats impressive!

becky_rtw

Well done on the pb Km

Hope you're hamstring eases up soon!

We do try to be helpful sometimes Mascott

RichOneday_2

Week 19/21 (Fleetwood)
Mon24/8 Rest Day
Tues25/8 10.0 Miles 1:08:58 (6:54/mile) [68.08%]
Weds26/8 Rest Day
Thurs27/8 12.0 Miles 1:40:17 (8:21/mile) (Pulse 106)
Fri28/8 10K 49:45 (8:01/mile) (Pulse 80)
Sat29/8 parkrun Wimbledon 5K 18:42 (6:02/mile) [73.66%]
Sun30/8 10.0 Miles 1:06:41 (6:40/mile)(Pulse 132)+4 Miles WU/WD [70.41%]

Week 20/21 (Fleetwood)
Mon31/8 Rest Day
Tues1/9 10K 49:27 (7:59/mile) (Pulse 94)

Next target is tomorrow night's 6th and last of this year's Spencer Arms series.....will be happy as long as its the fastest of the series, even by a couple of seconds!:D

12 Days To Marathon Day

KMS - Cpongratulations on the new PB, always a good feeling.:D

Simply - You must be getting stronger if you're itching to push on. Good signs!

Idio - I hope you've declared that prize for tax purposes now that you're a professional prize winner!;) Btw Which race was it? I'll have to class it as 5K though to give it an age grading.

Idiophreak

RichOneday wrote: »

Idio - I hope you've declared that prize for tax purposes now that you're a professional prize winner!;) Btw Which race was it? I'll have to class it as 5K though to give it an age grading.

It was the Grove Grand Event 5k Fun Run...

I will ensure I declare my prize - a half-dead bunch of flowers, 2 mini-toblerones, some squared paper, a pencil, a stress toy in the shape of a globe and a key-ring. If that pushes me over into paying higher-rate tax, I'm not gonna be happy

tq16

Some great runs everyone. Great prizes there Idio :-) Hoping some of you can help me beginning to panic. Ran this morning ignoring pain in foot, was a good 3mile run bar the pain, which wasn't so bad that felt I should stop just aware of it. However was still hurting this arvo and has been on and off for few weeks so went to see my GP- he says I have strained my tendons and should rest until pain completely gone (that could be weeks!!!). Have 18mile run planned for friday and then half-marathon next weekend? with only 6 weeks to marathon I really don't want to stop but don't want to make pain worse- any advice?

jjwhittle1981

Morning all,

Had a good interval session yesterday.

I was on the treadmill. I was running 400m @ 10kmph the 100m @14kmph for 5km
then 1.30min at 8kmph then 1.30min at 14kmph for another 5km
so the 10km was completed in 58.21 so happy with that and it felt good to stretch the legs out.

I cannot believe iv only got 17 days till america:eek: