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

RichOneday_2

Simplycynical wrote: »

It was an early hilly run for me this morning - I was feeling a bit below par yesterday (sore throat/headache) so decided the aim for today was just to get round. Took it really slow and just concentrated on getting up the hills.

4 miles - 00:40:21 (10:04/mile) - the fastest time I've done for that route. How did that happen?

Because you started more steadily than usual!!!

It takes some doing to learn how slowly you need to go early on to maximize your overall pace - sometimes you stumble upon it by accident as it seems you probably did this morning!!:D:D

Good session!

Simplycynical

I knew that you'd have the answer Rich - thanks

I can see that getting a slow start is important, especially on long runs, but I find that if I switch off (zone out or whatever) then I instinctively go faster. I also think that my natural reaction with hills is to 'attack' them to get them over with with but the slower, steadier approach seems to be much more effective.

So .. now I've stumbled on the solution I just need to hang onto it :rotfl:

krider2010

Thanks for the advice becky and rich. Pleased to hear it is because I am doing something sort of right :rolleyes: And looking forward to the improvement :rotfl:. I don't mind tired - first mile always feels a bit like that - but this felt like I was my own dead weight!

I understand about keeping the best times for races and certainly that constant pace in my 5miler was better than I've ever managed in training over such a distance, so I was pleased with that aspect of it. And it felt OK generally though I was darn glad to see the finish line (though I suspect mostly for the drink!). Other runners helped me maintain it I think (passing them at the end was nice!) and as I generally train alone I don't have that issue normally of pushing too hard when I don't want to, it doesn't suit my training pace plan, or plain don't feel up to it.

Generally I was finding 9:50 to 10:30 a mile comfortable though which was why I was doing them on the training runs whilst pushing the distance, though they have been anything but the last couple of days. I was also paying attention to staying slow at the start on those runs and was able to push on just as comfortaby too to get those averages. Now I'm starting slow(ish) and having not much more to push on with.

I'll take all the advice onboard and try a slow 4(ish) miler at the weekend for my LSR and see where I'm at during and after that, and guide how many miles I do for my midweek runs next week from that and how I feel.

:T again - much appreciated.

chickadee

Hi everyone, not been out since Monday morning as I have got a horrible achey sore throat lurgy. Booo. Am trying to stay positive and look after myself and take anything possible (echinacea anyone?) to stave off a full-blown cold. Wedding preparations are ramping up to fever pitch now so I may not be seen on here for a while now. Happy running all. Enjoy Freckleton Rich and I'll post a pic or two when I am back.

Ukevas

RichOneday wrote: »

(or put another way, the lactates are there to save you from yourself;))

In that case Lactates suck.... i wanna runnnnnnnnnnnnnnnn!!!!

next time i walk out for a "real" run some of you lot should be there ..

have to gets my practice in . got a date with Sub 1hr 30min..

6 : 52 mile pace.... :eek:

becky_rtw

Morning All!

Was going to nip out today but my cold has started to move and is now a bit chesty so decided not to take any risks

Uk that date must be fast approaching but remember 1:15 is the time you really want , do you fancy blackpool next year?? If not we'll be at Bristol anyway so we can see you push it there

Ukevas

becky_rtw wrote: »

Uk that date must be fast approaching but remember 1:15 is the time you really want , do you fancy blackpool next year?? If not we'll be at Bristol anyway so we can see you push it there

1hr 15m :rolleyes:

I can see a flying pig out the window

as for blackpool if i get in London that will mean.

7th March - Barcelona
11th April - Blackpool
25th April - London

now im keen but not that keen

becky_rtw

Blackpool - I meant do a half

Then its the perfect marathon warm up!

Ukevas

Now thats a plan... but would have to wait and see when the Redcar 1/2 marathon is...

plus the shock of going from Barcelona to Blackpool might be to much for the eyes to take. :P

Simplycynical

chickadee wrote: »

Hi everyone, not been out since Monday morning as I have got a horrible achey sore throat lurgy. Booo. Am trying to stay positive and look after myself and take anything possible (echinacea anyone?) to stave off a full-blown cold. Wedding preparations are ramping up to fever pitch now so I may not be seen on here for a while now. Happy running all. Enjoy Freckleton Rich and I'll post a pic or two when I am back.

Sorry to hear you're not well chick; hope the echinacea staves off the worst of it for you. There are so many people with coughs and colds at the moment it's hard to avoid it - you're being verrrrrrrry sensible waiting for it to move from your chest Becky. Just why is sensible so hard?

Building on yesterday's experience I set out very slowly again this morning and did a nice comfortable 10k 01:04:58 (10:25/mile) The splits are quite interesting:-

10:43, 10:48, 10:40 for the first three miles
10:38, 10:13, 09:49 for the second three with 09:01 for the last little bit

My HR was the lowest it's been on any run so I'm encouraged that my fitness levels must be improving :D

Hope everyone enjoys their running today!!!