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

RichOneday_2

Black = Completed Races.
Blue = Planned Races.

For an explanation of the WAVA percentages next to each result see post 3834 on page 192.


2009
Jan
Jan 1st Wymondham 10K 1:00:21 Hypno06 [50.89%] [WR 30:43]
Jan 4th Pennine 10K 53:13 Chickadee [59.14%] [WR 31:28]
Jan 4th Pennine 10K 43:21 Rich(Steve) [65.22%] [WR 28:16]
Jan 18th St Albans 10 Miles 1:24:41 Becky [58.32%] [WR 49:23]
Jan 18th St Albans 10 Miles 1:10:00 Rich(Steve) [66.60%] [WR 00:46:37]
Jan 24th Parkrun Leeds 5k 24:38 Becky [58.44%] [WR 14:24]
Jan 25th Chernobyl 10K 52:02 Chickadee [60.48%] [WR 31:28]
Feb
Feb 1st Dewsbury 10K 40:34 Rich(Steve) [69.69%] [WR 28:16]
Feb 22nd Sussex Beacon 1/2 Marathon 2:02:10 Becky [53.86%] [WR 1:05:48]
Feb 22nd Sussex Beacon 1/2 Marathon 1:33:22 Rich(Steve) [66.46%] [WR 1:02:03]
March
March 1st Haweswater 1/2 Marathon 1:58:55 Chickadee [57.77%] [WR 1:08:42]
March 15th Seveoaks 10K 54:00 Becky [55.40%] [WR 29:55]
March 15th Trimpell 20 Miles 2:21:51 Rich(Steve) [N/A]
March 17th Cyprus Marathon 4:13:12 KMStuart [50.09%] [WR 2:06:50]
March 29th Bradford 10K 39:17 Rich(Steve) [71.97%] [WR 28:16]
April
April 1st Spencer Arms Dash 3.7 Miles 24:41 Rich(Steve) [N/A]
April 5th Blackpool Marathon 3:24:17 Rich(Steve) [64.04%] [WR 2:10:49]
April 5th Blackpool 1/2 Marathon 1:56:11 Becky [56.63%] [WR 1:05:48]
April 11th Isel Cross 5.5 Miles 52:53 KMStuart [N/A]
April 12th North Tyneside 10K 1:18:00 K_bagpuss [38.35%] [WR 29:55]
April 15th Keswick Round The Houses 5.3 Miles 44:36 KMStuart [N/A]
April 19th Salisbury 5 Miles 48:12 Simplycynical [55.43%] [WR 26:43]
April 19th Garstang Gallop 10K 57:38 Chickadee [54.60%] [WR 31:28]
April 25th parkrun Wimbledon 5K 23:41 Beer Tins[54.78%] [WR 12:58]
April 26th The London Marathon 5:13:26 Hypno06 [44.74%] [WR 2:20:14]
April 26th The London Marathon 5:15:13 Sally [44.05%] [WR 2:18:51]
April 26th The London Marathon 4:31:06 Becky [51.22%] [WR 2:18:51]
April 26th The London Marathon 5:41:00 Rustybucket
April 26th Sheffield 1/2 Marathon 1:45:18 Ukevas [56.65%] [WR 59:39]

May
May 3rd RFL 5K 28:46 Hypno [51.69%] [WR 14:52]
May 4th Rothwell 10k 39:10 Rich(Steve) [72.18%] [WR 28:16]
May 6th Spencer Arms Dash 3.7 Miles 24:20 Rich(Steve) [N/A]
May 9th Parkrun Wimbledon 5K 19:17 Rich(Steve) [70.92%] [WR 13:41]
May 10th Prague Marathon 4:36:27 Chickadee [51.96%] [WR 2:23:39]
May 10th Crowle 10K 1:04:21 Sammy115 [49.73%] [WR 32:00]
May 10th Tipton 12Hr (47.22 Miles) 10:14:05 KMStuart [N/A]
May 17th Netley 10K 59:01 Simplycynical [57.14%] [WR 33:43]
May 17th Bromsgrove 10K 1:05:35 Sammy115 [48.79%] [WR 32:00]
May 25th Bupa10000 10K 1:08:35 Scorgeous [44.43%] [WR 30:28]
May 24th Plymouth 1/2 Marathon 2:00:17 Raphael [49.59%] [WR 59:39]
May 31st Edinburgh Marathon 4:34:34 KMStuart [46.19%] [2:06:50]
May 31st Mersey Tunnel 10K 1:09:35 Scorgeous [43.79%] [WR 30:28]

June
June 3rd Spencer Arms Dash 3.7 24:04 Miles Rich(Steve) [N/A]
June 10th Gosforth 10 Mile 1:23:15 KMStuart [53.65%] [WR 44:40]
June 10th Greenway 10K 39:24 Rich(Steve) [72.31%] [WR 28:29]
June 10th Forest Five 5 Mile 47:41 Krider2010 [49.60%] [WR 23:39]
June 13th Parkrun Leeds 5K 18:53 Rich(Steve) [72.95%] [WR 13:47]
June 14th Southend 1/2 Marathon 1:36:07 Ukevas [62.06%] [WR 59:39]
June 19th Marston Forest 5K 30:50 Scorgeous [47.84%] [WR 14:45]
June 20th Parkrun Heaton Park 5K 18:37 Rich(Steve) [73.99%] [WR13:47]
June 21st Freckleton 1/2 Marathon 1:27:46 Rich(Steve) [71.22%] [WR 1:02:30]
June 21st Leeds RFA 10K 1:01:00 Sally [49.04%] [WR 29:55]
June 21st Leeds RFA 10K 1:09:24 Sammy115 [46.11%] [WR 32:00]
June 21st Leeds RFA 10K 1:22:22 Bank_of_Slate [36.32%] [WR 29:55]
June 21st Llanelli 10K 47:21 Idiophreak [56.97%] [WR 26:58]
June 28th Parkrun Heaton Park 5K 18:37 KMStuart [52.99%] [WR 12:58]
June 28th Mansfield 1/2 Marathon 2:14:57 JJWhittle [44.20%] [WR 59:39]
June 28th Bromsgrove Timberhonger 10K 1:11:48 Sammy115 [44.57%] [WR 32:00]
June 28th Doncaster RFL 5K 37:00 Blade26 [38.91%] [WR 14:24]

July
July 1st Spencer Arms Dash 3.7 Miles 24:12 Rich(Steve) [N/A]
July 8th Corporate Challenge 3.5 Miles 28:46 Beer Tins [N/A]
July 8th Thames 10K 1:00:29 Krider2010 [49.46%] [WR 29:55]
July 11th Hull 24 Hour Track (43.5 Miles) 13:00:00 KMStuart [N/A]
July 12th Newcastle RFL 5K 36:40 K_bagpuss [39.26%] [WR 14:24]
July 12th Eccup 10 Miles 1:06:00 Rich(Steve) [71.14%] [WR 46:57]
July 12th Eccup 10 Miles 1:38:48 Becky [49.98%] [WR 49:23]
July 25th parkrun Roundshaw Downs 5K 32:49 Bj-Sailaway [47.21%] [WR 15:30]

August
Aug 1st parkrun Wimbledon 5K 26:21 Mascott514 [49.75%] [WR 13:07]
Aug 2nd Stur 1/2 Marathon 2:13:19 Simplycynical [55.19%] [WR 1:13:35]
Aug 2nd Sale 10 Miles 1:04:38 Rich(Steve) [72.64%] [WR 46:57]
Aug 5th Ellenborough 10K 52:25 KMStuart [51.46%] [WR 44:40]
Aug 9th Belgrave Bolt 5K 19:11 Rich(Steve) [71.81%] [WR 13:47]
Aug 9th Belgrave Bolt 5K 26:19 Becky [54.70%] [WR 14:24]
Aug 9th Belgarve Bolt 5K 25:46 Poorbabe [62.26%] [WR 16:03]
Aug 12th Spencer Arms Dash 3.7 23:51 Rich(Steve) [N/A]
Aug 12th Downpatrick 10K 53:50 Enemies.Closer [50.11%] [WR 26:58]
Aug 22nd parkrun Wimbledon 5K 25:42 Mascott514 [51.37%] [WR 13:12]
Aug 23rd Ufdance 1/2 Marathon 1:33:28 Rich(Steve) [66.87%] [WR 1:02:30]
Aug 29th parkrun Wimbledon 5K 18:42 Rich(Steve) [73.66%] [WR 13:47]
Aug 29th parkrun Wimbledon 5K 25:46 Poorbabe [62.26%] [WR 16:03]
Aug 29th parkrun Wimbledon 5K 24:46 Mascott514 [53.30%] [WR 13:12]
Aug 29th parkrun Wimbledon 5K 23:02 Mrsplinter [56.32%] [WR 12:58]
Aug 30th Grove Grand Event 5K 22:49 Idiophreak [56.86%] [WR 12:58]
Aug 31st Carlisle 10K 59:37 KMStuart [45.24%] [WR 26:58]

Sept
Sept 1st Gosforth 10k 51:13 KMStuart [52.67%] [WR 26:58]
Sept 2nd Spencer Arms Dash 3.7 Miles 23:28 Rich(Steve) [N/A]
Sept 6th Sheffield 10K 38:53 Rich(Steve) [73.24%] [WR 28:29]
Sept 6th Bristol 1/2 Marathon 1:31:06 Ukevas [65.48%] [WR 59:39]
Sept 6th Kent Coastal 1/2 Marathon 2:05:53 Mascott514 [47.60%] [WR 59:55]
Sept 12th parkrun Roundshaw 5K 30:59 Bjsailaway [50.44%] [WR 15:38]
Sept 13th Cumberland Ale 10 Miles 1:33:46 KMStuart [47.64%] [WR 44:40]
Sept 13th FLEETWOOD MARATHON DNF Rich(Steve)
Sept 13th Fleetwood 1/2 Marathon DNF Becky
Sept 13th Chippenham 1/2 Marathon 2:15:04 Simplycynical [54.48%] [WR 1:13:35]
Sept 13th Grunty Fen 1/2 Marathon 2:11:01 tq16 [50.22%] [WR 1:05:48]
Sept 18th USAF Marathon 5:11:00 JJWhittle [40.78%] [WR 2:06:50]
Sept 19th parkrun Wimbledon 5K 21:57 Mrsplinter [59.10%] [WR 12:58]
Sept 20th Great North Run 1/2 Marathon 2:54:27 K_bagpuss [37.72%] [WR 1:05:48]
Sept 20th Great North Run 1/2 Marathon 2:08:27 Alias [46.44%] [WR 59:39]
Sept 20th Great North Run 1/2 Marathon 2:08:20 Becky [51.27%] [WR 1:05:48]
Sept 20th Great North Run 1/2 Marathon 2:42:57 Bank_Of_Slate [40.38%] [WR 1:05:48]
Sept 20th Great North Run 1/2 Marathon 2:46:00 Smetf [39.64%] [WR 1:05:48]
Sept 20th Great Langdale Marathon KMStuart
Sept 20th Garstang 1/2 Marathon Chickadee
Sept 27th Windsor 1/2 Marathon Krider2010, Rustybucket
Sept 27th Swansea Bay 10K Idiophreak, 1HANNAH
Sept 27th Run To The Beat 1/2 Marathon UKevas
Sept 28th Biddenham River Run 10K Scorgeous


Oct
Oct 4th Loch Ness Marathon KMStuart, Scorgeous
Oct 4th Loch Ness 10K Bj-sailaway
Oct 4th Burnham-on-Sea 1/2 Marathon Simplycynical
Oct 11th Eden Project Marathon Poorbabe
Oct 11th Leicester 1/2 Marathon Ukevas, Mascott514
Oct 11th Cardiff 10K Idiophreak
Oct 11th Royal Parks 1/2 Marathon Becky
Oct 18th ABINGDON MARATHON Simplycynical
Oct 18th Cabbage Patch 10 Ukevas, Rich(Steve)
Oct 18th Dartmoor Vale 1/2 Marathon Raphael
Oct 18th Bradford 5/10 Miles Bank_Of_Slate
Oct 18th Spire & Steeples Marathon tq16
Oct 18th Salisbury City 1/2 Marathon Idiophreak
Oct 24th Snowdonia Marathon evab
Oct 25th Clapham Common 10K Mrsplinter
Oct 25th Blenheim Rotary 10K Idiophreak
Oct 31st Halloween 5K Nite Run Simplycynical, Krider2010


Nov
Nov 1st Derwentwater 10 Mile KMStuart
Nov 8th Athens Marathon Ukevas
Nov 21st Brampton-Carlisle 10 Mile KMStuart, Rich(Steve)
Nov 22nd Leeds Abbey Dash 10K Bank_Of_Slate
Nov 22nd Newcastle Town Moor Marathon KMStuart
Nov 22nd Preston Moor Park 5K GSXRCarlos
Nov 29th Norwich Half Marathon Hypno06
Nov 29th Thirsk 10 Miles Rich(Steve)
Nov 29th Maylarch Eynsham 10K Idiophreak

Dec
Dec 13th Merthyr Mawr Xmas Pudding 10K Idiophreak
Dec 31st New Year's Eve 10K tq16

Jan 2010
Jan 3rd Lancashire 1/2 Marathon JPWhittle, JJWhittle
Jan 3rd Somerley 10K Simplycynical
Jan 10th Garstang 10K KYCU

Feb 21st Gt Northwestern 1/2 Marathon KYCU


March 14th England Kilomathon K_Bagpuss

May 23rd Scottish 1/2 Marathon K_Bagpuss

June 20th Freckleton 1/2 Marathon KYCU


LONDON 2010: Beer Tins, Rich(Steve), Mollymunchkin, Idiophreak, Ukevas, Hypno, Sally, Chickadee, Mascot514, JJWhittle, JPWhittle, Alias, Simplycynical, Sammy115, Rustybucket, KMStuart, Raphael, Herewegoagain, Smetf



Best Personal 2009 WAVAs (As at 21/09/09):

Rich (Steve) 73.99%
UKevas 65.48%
Poorbabe 62.26%
Chickadee 60.48%
Mrsplinter 59.10%
Becky 58.44%
Simplycynical 57.14%
Idiophreak 56.97%
Beer Tins 54.78%
KMStuart 53.65%
Mascott514 53.30%
Hypno 50.89%
Bjsailaway 50.44%
Enemies.Closer 50.11%
Sammy115 49.73%
Krider2010 49.60%
Raphael 49.59%
Scorgeous 47.84%
Alias 46.44%
JJWhittle 44.20%
Sally 44.05%
Bank_of_Slate 40.38%
Smetf 39.64%
K_Bagpuss 39.26%
Blade26 38.91%

RichOneday_2

Idiophreak wrote: »

Sounds cheesy, but I really like this idea of running to live music...at the llanelli 10k there was a live samba band that you could hear within about 1/2 mile of the start/finished...made for a really good atmosphere and gave you a boost toward the end..Do many events do this kinda thing in your experience?

Also, after a morning of filling in applications, I can now exclusively provide my future race dates:
Sunday - Swansea Bay 10k
11 Oct - Cardiff 10k
18 Oct - Salisbury City Half
25 Oct - Blenheim Rotary 10k
29 Nov - Maylarch Eynsham 10k
Dec Nov - The GRIM challenger (8.5)
13 Dec - Merthyr Mawr Xmas Pudding 10k

Quite a few people reckon the Eynsham 10k has reasonable PB potential, according to Runners World reviews - and with a whole month to prepare for it, that has to be the new target race for the < 40 effort.

Nice to see the sub 40:00 is still on the agenda, Idio!:D

That would give you a WAVA of at least 67.43%. :D

KeepYourChinUp_2

My intended races (waiting for hol forms to come back at work)

10/1/10 Garstang 10k
21/2/10 20th great northwestern half blackpool
20/6/10 Freckleton half

becky_rtw

Oi my Royal Parks Half isnt in there...

11th October

Idiophreak

RichOneday wrote: »

Nice to see the sub 40:00 is still on the agenda, Idio!:D

That would give you a WAVA of at least 67.43%. :D

Hmm...I'm aiming for 74% what time do I need?

redsquirrel80

I did 3 miles last night (after Becky shouted at me on the chat thread - thanks ). Think that may be the first time I've been out running when it's been properly dark when I left the house! (of course I stuck to well lit streets). Quite enjoyed it, realised that I will need to get something bright/ reflective for winter though as all my running gear is black/ dark blue!

mascott514

morning all
please excuse any spelling errors....my ancient cat is running around on my laptop and i am getting bored deleting sentances like kkkkl;;;;';khytv.......////////////////!!

Maybe she is trying to communicate with the outside world...

I am off for a 10k ish in a bit, looking forward to it might be hot though.

Thanks for the encouragement for the half coming up soon.
Just a quick bit of advice I am struggling to hold my pace at the latter part of races due to going off too quick, but I do wonder if I am running out of energy/fuel.
Any thoughts on what people do to refuel in half marathons. Do you manage without or take on board some energy. I dont really like those energy gels/drinks but maybe i should...

Anyway I am going to see if I can pace better today..

Good Luck to you all on your runs!

RichOneday_2

Idiophreak wrote: »

Hmm...I'm aiming for 74% what time do I need?

Just win the thing and you'll be fine!:p

(but something around 36:25 should do it:D)

RichOneday_2

Just noticed that on the BUPA Great North Run/ Gt Yorkshire Run bags it proudly claims :

'The World's Biggest Running Programme'

I'm going to email parkrun, they may wish to keep an eye on that claim.:p

RichOneday_2

mascott514 wrote: »

Thanks for the encouragement for the half coming up soon.
Just a quick bit of advice I am struggling to hold my pace at the latter part of races due to going off too quick, but I do wonder if I am running out of energy/fuel.
Any thoughts on what people do to refuel in half marathons. Do you manage without or take on board some energy. I dont really like those energy gels/drinks but maybe i should...

Anyway I am going to see if I can pace better today..

Good Luck to you all on your runs!

Mascott, you cant run out of energy in a half marathon, in fact you cant run out of energy in anything up to about 500 miles.

However, what you are describing is that you're struggling with maintaining the rate of fuel supply. That is simply because the muscle glycogen is running low, ie stored within the muscle mitochondria and ready for immediate use.

The effect of long runs is to increase the number of mitichondria and the size of each individual mitochondria thereby vastly increasing the amount of stored muscle glycogen way beyond what you'd need in a half marathon.

So long runs of 16+ miles are the solution.

As for gels etc....completely useless for that purpose.