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

Idiophreak

becky_rtw wrote: »

Sooo is the magic 39 on then??

No. Back injury put pay to that plan, for now.

Hoping for a PB still, though, pending disaster (<47:21)

Having said that, did a 5.8miler on 57 pace yesterday and it was haaard, so might not be as easy as all that.

Am then entering a race every couple of weeks til the end of Nov to try and ratchet that time down...we'll see.

becky_rtw

Idiophreak wrote: »

No. Back injury put pay to that plan, for now.

Hoping for a PB still, though, pending disaster (<47:21)

Having said that, did a 5.8miler on 57 pace yesterday and it was haaard, so might not be as easy as all that.

Am then entering a race every couple of weeks til the end of Nov to try and ratchet that time down...we'll see.

Thats funny I am doing the exact opposite - no more races (pending my free Royal Parks place) until I can my training sorted out

Good luck though - am sure you will breeze through - but dont injure the back anymore please

becky_rtw

Okay not quite there with the tempo run thing - but actually I've never done one before today (or at least set out to do one so am pleased enough):
Mon - 1 mile intervals 7:54 avg, 2 miles warm up/down - 5 miles
Tues - 4 mile tempo run in 34:37 8:39 mins/mile

I obviously need to slow down a little and then the 10k would be fine but the thighs were so sore I decided to leave the full 10k tempo to next week

Simplycynical

Week 11/15 (Abingdon)
Mon 14/9 Rest Day
Tues 15/9 10k 00:59:04 (09:29/mile)
Wed 16/9 10 Miles 01:40:36 (10:02/mile)
Thurs 17/9 10 Miles Hilly 01:41:29 (10:08/mile)
Fri 18/9 10 Miles 01:40:18 (10:01/mile)
Sat 19/9 Rest Day
Sun 20/9 18 Miles 03:20:08 (11:06/mile)

Week 12/15 (Abingdon)
Mon 21/9 Rest Day
Tues 16/9 10k 01:00:44 (09:46)

A fartlek run for me this morning but my legs were a bit tired from last week's mileage so it wasn't particularly speedy. I also had to change my route this morning because it was still dark when I went out and I was too much of a scaredy cat to be running through the country park on my own :eek:

Well done on the weight loss this week HANNAH

Becky - *whisper, whisper* what's a tempo run?

Ukevas

Easy simply... you are getting to many 9.XX pace miles in.... we might have to adjust then AVE

becky_rtw

Drat just lost a whole long post...:rolleyes:

Well done on doing the fartlek with tired legs

Tempo runs are another kind of speed session...me and Steve are testing some theories and working on some new targets for me for next year which means I need to stop slacking at recovery pace all the time and up the training ante a bit...

New targets are:
1. 1:45 half marathon
2. 1:15 10 mile
3. Sub 4 (and a bit more hopefully) marathon

Now working at 1 first since its the easiest... I need to increase some of my pacing using this calculator:
http://www.mcmillanrunning.com/

So basically my tempo runs should be at about 8 mins/mile eventually - when they get down to that then its an indication (especially if the other times fit too) that I can run a 1:45 half...the plan at the moment is to get them to 8:30 and go from there

RichOneday_2

becky_rtw wrote: »

Okay not quite there with the tempo run thing - but actually I've never done one before today (or at least set out to do one so am pleased enough):
Mon - 1 mile intervals 7:54 avg, 2 miles warm up/down - 5 miles
Tues - 4 mile tempo run in 34:37 8:39 mins/mile

I obviously need to slow down a little and then the 10k would be fine but the thighs were so sore I decided to leave the full 10k tempo to next week

Well, 20 minutes to do another 2.2 miles (ie 9mins/mile) suggests that running close to 10K PB was definitely on!:D:D

Thats a decent 3 day sequence finished, enjoy the rest!

Well done Hannah and Simply - more solid progress!

Good luck on the PB attempt, Idio!

becky_rtw

RichOneday wrote: »

Well, 20 minutes to do another 2.2 miles (ie 9mins/mile) suggests that running close to 10K PB was definitely on!:D:D

Thats a decent 3 day sequence finished, enjoy the rest!

Well no - there was no way I could have run another 2 miles at that pace today but next week will hopefully be easier once I have adjusted a bit to the new schedule

Am going to crack on next week with mile reps again I think rather than do the 800s - I definitely feel the workload from the miles the most so should crack on with them...

Am excited about my new targets though - remind me though what pace for tomorrow - 10:30ish feels about right and then 10 for the easy run??

evab_2

Evening all, some nice runs going on again today.

It was good to get out this evening after teaching a nightmare group of teenagers all day, I must be getting old they're so rude! Anyway 4 miles today with more hill work, hills will be incorporated into all my runs now as I really need to build up the stamina to get me up to Pen-y-pass.

Mon 21/9 Hills 4 reps
Tue 22/9 4.25 miles hilly 44:21 (10:25/mile)

RichOneday_2

You can let the recovery runs drift to whatever pace seems effortless really - the easy runs should be around 9:30 ish.