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

Ukevas

Bah thats a baby hill....

sheffield 1/2 takes in that hill to... well 1/2 of going up.... but all if it going down...

and you got a bakers in the back groud.... Pure Luxory!!!!!!

tq16

RichOneday wrote: »

Week 20/21 (Fleetwood)
Mon31/8 Rest Day
Tues1/9 10K 49:27 (7:59/mile) (Pulse 94)
Weds2/9 Spencer Arms Dash 3.7 Miles 23:28(6:19/mile)(Posn 10th)
Thurs3/9 10K 52:05 (8:24/mile) (Pulse 86)
Fri4/9 Rest Day
Sat5/9 parkrun Leeds 5K 25:38 (8:16/mile)
Sun6/9 BUPA Great Yorkshire Run 10K 38:53 (6:15/mile) [73.24%]

Week 21/21 (Fleetwood)
Mon7/9 Rest Day
Tues8/9 10K 53:15 (8:35/mile) (Pulse 86)

5 Days To Marathon Day

Simply, as with all races split the thing up into imaginary thirds. Dont worry about what pace you are running - run the first third conservatively, ie totally aerobically, in the second third settle into a rhythm run (where you're pushing but know you could last beyond 13 miles if you really had to) and then in the final third just give it whatever you have left.

You need to run a lot of races to get this right but you should aim for that sort of breakdown in your mind. Think in terms of effort levels rather than pace - the pace is what it is!

Going to steal advice given to Simply - been wondering how to play the half if I should use it as a pacing practice for marathon or push for pb ( hoping maybe can manage both!) Aim is to just go out and enjoy it and not let nerves get better of me.

Wow 4stone heavier this time last year Rich :T

Ukevas

If you have got 4 - 5 week between the half and the marathon I would push it.

Just dont get injured at such a late stage.

bank_of_slate

Hi
How come you're not allowed MP3 players at the GNR?
...Linda xx

RichOneday_2

bank_of_slate wrote: »

Hi
How come you're not allowed MP3 players at the GNR?
...Linda xx

Because they are banned under UK Athletics rules due to the danger they create.

becky_rtw

Thats helpful Rich

Becuase if there was an emergency (as happened at Blackpool half this year and other races) then you wouldnt be able to hear either the sirens or the marshalls instructions - they have to blanket ban them becuase if they said 'just quietly is fine' then you know everyone would take the mick anyway

Its not always enforced though - but I have to say ipods annoy me in races because they often cant hear you coming up behind them and step out just as you are about to overtake! If people could use them sensibly then it would be fine but there's always one who ruins it for everyone else *rolls eyes*

InaPickle

Haha! Great pics, peeps. Now I know what some of you look like! (Well, you do wonder, don't you! ;o) )

RichOneday_2

becky_rtw wrote: »

Thats helpful Rich

Becuase if there was an emergency (as happened at Blackpool half this year and other races) then you wouldnt be able to hear either the sirens or the marshalls instructions - they have to blanket ban them becuase if they said 'just quietly is fine' then you know everyone would take the mick anyway

Its not always enforced though - but I have to say ipods annoy me in races because they often cant hear you coming up behind them and step out just as you are about to overtake! If people could use them sensibly then it would be fine but there's always one who ruins it for everyone else *rolls eyes*

And it was highlighted quite nicely at last weeks Leeds parkrun when we watched a young chap walk along before the race with his ipod on blissfully unaware that there was a car about 2 yards behind him.

This was on a park path where you wouldnt normally see vehicles. The car was very patient and waited for the path to widen but the lad's face was a picture of 'where the hell did that come from?' when it went past him.

And, as Becky says, ipod wearers changing direction suddenly in races, without any comprehension of what is going on around them, are a complete pain.

Ukevas

Or just take there legs from under them when they weave across your path.

:rolleyes:

kmstuart

Yeah right there is no way in hell they'll be enforcing an IPOD ban at GNR Would have to ban half the runners or worse and their failure to enfore people going into the wrong zones at the start is bad enough. Dont get me wrong those who have loud IPOD's are a nusiance. My usual problem is i dont make a lot of noise running (no foot slapping if its a fast race i'll be huffing and puffing though ) so people rarely hear me anyway. Quiet runners are usually the only ones i have problems with if i have my IPOD with me as i cant tell they are behind me. If they are ight behind me its not a problem, just the ones that come flying past silently.

I dont think UKA have gotten to the stage where any ban they want is properly announced as there is still lots of race entry forms that dont mention the ban. Once a blanket ban is enforced and advetised properly then i'm sure things might stop changing.

Depending on what some of my races are going over in terms of ground run on depends on whether i take my IPOD, or IPOD's. I need 2 sometimes as the races can be rather long and i dont think IPOD shuffles last more than 10-12 hours when fully charged. Not something i've activley measured. Last thing i want is a 100 mile race almost certainly running on my own with nothing to listen to at all

When i'm out on my own training i nearly always have it with me and i do find it helps. Although certain songs lead to running to fast at times Plus most of the time i use pavements, cycle tracks and quite back roads and i can easily here traffic as i only ever have one ear piece in (well this set of headphones both are in but i kind of broke one by standing on it). Races depend on where we ae running and what i am looking for timewise. 10k's i dont bother with a IPOD as its over too fast, 10 milers not on busy roads i might if i know its a small turnout race as it gets lonely. Anything in a city with lots of people i see no need for the IPOD. Edinburgh marathon i usually have it as the roads are shut and it does help me run at a steadier pace. Sundays race will have it with me as well as the pager for work (on call this week) and mobile.