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

becky_rtw

I dont think its bad though - both feet off the ground = all good

Okay so did a nice easy 5.5 - started off very slowly as was very stiff but really got into it at the end - soooo hot out though - phew!

Mon - rest day
Tues - 5.5 miles 54:05 9.58 mins/mile

k_bagpuss

k_bagpuss wrote: »

Good evening! I'm resting my poor legs today after my 12.45 miles yesterday. My hips and quads are rather stiff, as are my buttocks?! I think I'll also rest tomorrow and then try another run on Wed (not sure what distance would be best? Any suggestions??) I'm going to do the same 20K route on Saturday 12th as OH is doing the Great North Swim so I can't do it on Sunday, and then again not really sure what I should be doing the week before the GNR as prep, so again any advice gratefully recieved!
Muchas Gracias!

And here's me been looking forward all day to see what peoples suggestions / advice is

Simplycynical

Week 9/15 (Abingdon)
Mon 31/8 Rest Day
Tues 1/9 10k Fartlek 00:59:06 (09:29/mile)
Wed 2/9 8 Miles 01:20:27 (10:02/mile)
Thurs 3/9 8 Miles Hilly 01:21:25 (10:09/mile)
Fri 4/9 10 Miles 01:43:22 (10:19/mile)
Sat 5/9 Rest Day
Sun 6/9 18 Miles 03:15:14 (10:51/mile)

Week 10/15 (Abingdon)
Mon 7/9 Rest Day
Tues 8/9 10k 01:03:57 (10:16/mile)

It was misty and drizzly when I went out this morning - lovely!!! No speed play today as my taper for running the Chippenham half is that all my runs will be easy ones this week.

My race number and chip arrived yesterday - very exciting This is the first 'larger' race that I have taken part in so I haven't been chip timed before; the blurb also says that you start in pens/filters based on finishing times which is another first for me. I know that this isn't a huge event but my other races have been quite small so it should be an interesting experience. :D

Great photo Uk :T

Nice running Becky; are you feeling better now?

becky_rtw

Sorry Bagpuss - thought Linda had answered you...

Um nothing too strenuous but a nice slow long run is fine on Saturday, the week of the race short 3-4 miles every other day is fine

Its just run as you feel now - take it nice and easy and try to keep the muscles unstiff for a week on Sunday! The Saturday before the race - try to do as little as possible i.e. no 5 mile walks or anything!

No need to carb load for a half so just eat normally, but again the night before the race stay clear of red meat (I usually eat fish or no meat at all) and spicy food - both take a long time to digest and have a habit of 'revisiting' you during the race! Also I dont eat before a half, but others do - if you're going to have brekkie on race day make it as early as possible (say 5-6am) so you're not digesting it when running (as that diverts oxygen away from the lungs)

Anymore q's just ask

becky_rtw

Some good running there Simply

I didnt realise you were tapering for this race = exciting!!! Should give a really clear indication for abingdon that way!

Simplycynical

Thanks Becky; I'm not actually tapering as I'm not confident enough to reduce my mileage. I'm concerned that if I don't do enough training miles I won't get round Abingdon

I was just going to run the amount of miles scheduled each day this week but not do speed play or hills (just run them easy). I'm open to suggestions for tapering though if you don't think it will affect Abingdon!!

becky_rtw

hmm need to double check with the guru on that one

But I cant see why it would now - since you'll be running 13.1 miles at speed - you'll get amazing benefit from that anyway. Now is mostly a period of consolidation with regards to training - I wonder if a drop back (but not full tapering week) might be helpful for this process anyway, but lets see what Rich thinks

Simplycynical

I can cope with waiting to see what the guru says :D

To be honest I don't mind either way - I'm happy to run this half just for the experience and there's plenty of time to look at speedier attempts after Abindgon. I've got my eye on a couple of 10k and 10 milers for later this year.

Ukevas

A days shopping as a good excuse for a taper if you ask me.

...

I iz so lazy i know

RichOneday_2

Yep, definitely taper for this one to get the muscles nicely recovered.

The reason most races arent tapered for is that if you're racing most weeks you simply have to 'train through' them otherwise you'd never get any training done.

But, in this case, the half is a key indicator of how well you're going in your preparation so you want to be as prepared for it as you will be on marathon day.

Easy runs in the 4-6 mile region are all that is needed to leave you feeling nice and strong on Sunday.:D