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

bank_of_slate

You're getting a bit technical now Rich!

I expect a full and detailed powerpoint presentation in your next post
...Linda xx

1HANNAH

Hello all, I wanted to say thanks for the supportive comments after I did my 6m on Thursday but it keeps coming up with an error message when I try to use the thanks button.

Now I could do with some more advice please!! I have completed the advice that Becky gave when I first joined the thread so just wondering were to go from here if you see what I mean,
so I have been doing 2 x 3m runs then extending my 3rd run of the week up from 3m to this week the 6m. I am doing a 10k on the 27th Sept so am just wondering what my plan should be between now and then?

becky_rtw

Hi Hannah

Me and Rich think that you should map out an 8 mile route for sometime next week - run as much as you can then walk the rest of the way (you may be able to run the whole way but dont worry if you cant) - this will mean on race day you will know you go much further than the distance and should give you a big boost!

The rest of the runs next week should be 3-4 miles.

The week after do a 6 if you feel up to it and the rest 3-4 miles.

The week of the run do 3-4 miles 2/3 times but very slowly - you're just moving the muscles and keeping the waste products from building up in your system.

Good luck for the race - Idio did Swansea last year and its a great course apparently

1HANNAH

Thanks again Becky, 8 miles sounds very daunting! but I have followed your advice so far so will def give it a go!! I live in Swansea and run along the bay every time which is great as at least I will know the route

becky_rtw

Its a bonus Hannah so if you cant do it dont panic - think of it as an 'extra' before race day

You're also going to have the advantage of running on home ground so thats great - I found it very helpful in London Marathon as I had lots of the route in training so I knew how far was to go at the end - very handy when you are feeling tired

krider2010

Had a week from hell - no idea where it all went or why I had no free time in any of it. Apologies, I've not caught up with the thread and will go back and read it all later. But I am at least now sat down with a nice cup of tea and the t'internets :cool:

Some racing going on I think - good luck to all those who will be competing this weekend :beer:

Running progress for me this week:
Tuesday 1st: 7.05 miles in 1:07:04 (9:30/mile)
Wednesday 2nd: 6.2 miles(ish) in 38:34 (9:30/mile (ish)) *
Thursday 3rd: 5.3 miles in 51:30 (9:43/mile)
Saturday 5th: 15 miles in 2:35:19 (10:20/mile)

* Garmin hadn't locked onto a satellite at the start (oops) and had me down as a 8:39 first mile (which since I know the route wasn't a mile nor that fast!) so these are guestimated figures as I ran extra to make up and redid the pace calculations.

Total for the week = 33.55 miles

Longest ever run, and most miles in a week :eek: :j. And some aching legs today. A certain chocolate usually wrapped in purple has helped tho' Tried to keep the pace sensible on all runs because of the mileage. Mostly succeeded.

Think this is my peak week. Next week will be as usual, then some kind of gradual taper, which I still need to work out . And whether I incorporate a newly formed park run into it - though my name clashes with someone already registered and the office response somewhat assumed everyone has a middle name!

becky_rtw

Krider - a great running week even if the rest of it was naff That pace is fantastic for your longest distance to date!!!

They take d.o.b. at parkrun as well as name so should be able to tell you apart anyway

krider2010

Thanks becky - will just stick "k" for krider into the site or something as the registration form seems to only use the name for uniqueness! :rolleyes: Pleased with the running - endorphins are now kicking in as the ache goes as I continue to rehydrate (and a lovely Indian meal out to look forward to )

Mostly caught up - a few distances to comment on...

evab - just reached almost that distance myself, it's a good feeling to push the distances!
bank - great news on cracking the 12 miles
1Hannah - the goals just keep on dropping - you must be so pleased!?

becky_rtw

Enjoy your indian Krider

k_bagpuss

I've just planned out a 12 mile run for tomorrow. My sis has shamed me into it as furthest run so far is 8 miles and GNR is 2 weeks tomorrow. Here is the route

http://www.walkjogrun.net/routes/current_route.cfm?rid=8B120AEF-C36D-145C-B068022A48E98978&success=1