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

1HANNAH

Good luck BJ!!
After yesterdays run, my legs aren't feeling too bad! yay thats a first too!

1HANNAH

:eek::eek::eek: Race pack has just arrived! :eek::eek::eek:

kmstuart

Lol Rich i did a maathon pace 10k in the end as the boss was a little late calling and then i was faffing around on the internet. Curry was good last night but beer wasn't a poblem as i as driving I seem to be half the age of the average drinker these days in certain places. I swear there were kids in the pub who were easily under 15.

RichOneday_2

Week 21/21 (Fleetwood)
Mon7/9 Rest Day
Tues8/9 10K 53:15 (8:35/mile) (Pulse 86)
Weds9/9 10K 51:38 (8:20/mile) (Pulse 96)
Thurs10/9 Rest Day
Fri11/9 10K 48:22 (7:48/mile) (Pulse 94)
Sat12/9 3.0 Miles 21:05 (7:02/mile) (Pulse 96)
Sun13/9 Fleetwood Marathon 17.0 Miles 2:04:09 (7:18/mile)

Week 1/30 (Blackpool)
Mon14/9 10K 41:22 (6:41/mile) (Pulse 110)
Tues15/9 5.0 Miles 32:59 (6:36/mile) (Pulse 118)
Weds16/9 10K 47:20 (7:38/mile) (Pulse 92)
Thurs17/9 9.0 Miles 1:03:48 (7:05/mile) (Pulse 114)
Fri18/9 10K 45:01 (7:16/mile) (Pulse 104)
Sat19/9 parkrun Leeds 5K 18:52 (6:05/mile) [73.01%]

Well that was a pleasant surprise!

After this week's efforts the legs were feeling heavier than I can remember for a long time before the race. But after the usual 5K warm up they sparked into life quite nicely with the end result being a mere 4 seconds slower than PB for this course.

I'll quite happily settle for that - there's a much quicker time coming at some point soon.:D:D

Bacon sarnie and coffee time now!:D:D

evab_2

Good effort Rich, well done

krider2010

Alias, I'd say do what you normally do before the run and don't overload your innards with water/food/gels they are not used to. In terms of grabbing it on the run itself - I'd say base it on how you feel. Probably the later drink stations and at the end is when you want to look to take advantage of the freebies as then is when you are used to drinking. Enjoy Durham - spent many a good year there Nearly at your fundraising target too.

My LSR was 10 miles in 1:38:25 :eek: So 9:50/mile. I promise I wasn't trying to go faster, just running at a comfortable pace. Amazing the difference reducing the midweek miles by only a couple has on the legs! Heart rate nice and steady too.

Total for the week = 27 miles.

RichOneday_2

Thanks evab!:D

Alias, as Krider says you dont need much in the way of additional hydration for a half, try to drink in the region of 500ml over the whole race, maybe a little more on a very warm day. But certainly no need for any gels and such like - they will only be counterproductive by diverting blood away from muscles towards the digestive system.

KMS - I take it you meant 'double the age of the average drinker' rather than 'half':p

There was an interesting debut performance in our parkrun this morning. Fnishing in 61st position in 22:24 was 20 year old Josie Cram..... I wonder if she'll achieve the heights her father did?

http://www.parkrun.org.uk/leeds/Results.aspx#

(At least I can say that I've beaten Crammy now :p)

kmstuart

Erm yeah i meant double their age although in a pub we were going to go to it was a case of being half their age

RichOneday_2

Best of luck tomorrow, KMS - You need to get lucky with the weather with a 12 noon start, that would have been a big problem last week.

bank_of_slate

We've just got back from the expo down by the quayside.
We had our free bowl of pasta there, not much at the expo really to be honest.
I met and had my picture taken with Mo Farah! :T
...Linda xx