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

krider2010

First races done then jpwhittle and rupe - congrats. And a very impressive sounding goody bag jp!

EC - good time for your run yesterday.

Raining here now and a nice breeze earlier - might sort this damn humidity properly now...

becky_rtw

Wow just mapped a rough elevation for Sunday's race:

Hmmm possibly not the best race to restart with

RichOneday_2

Thats less than 100ft between peaks and troughs - mild undulations thats all!;):p

RichOneday_2

Week 10/21 (Fleetwood)
Mon22/6 Rest Day
Tues23/6 10.0 Miles 1:18:28 (7:51/mile) (Pulse 78)
Weds24/6 13.5 Miles 1:47:47 (7:59/mile) (Pulse 86)
Thurs25/6 5x1600m (1min rest)(Avg. 6:07/mile, Fastest 6:00/mile)
Totals: 8000m(5 Miles) 30:37 (6:07/mile) + 3 Miles WU/WD
Fri26/6 10K 49:57 (8:03/mile) (Pulse 82)
Sat27/6 Parkrun Wimbledon 5K 19:05 (6:09/mile)(Posn 10th) [72.18%] [WR 13:47]
Sun28/6 19.0 Miles 2:56:05 (9:16/mile)

Week 11/21 (Fleetwood)
Mon29/6 Rest Day
Tues 30/6 Rest Day
Weds1/7 Spencer Arms Dash 3.7 Miles 24:12 (6:32/mile)(Posn 14th)
Thurs2/7 Rest Day
Fri3/7 Rest Day
Sat4/7 Parkrun Wimbledon 5K 19:10 (6:11/mile)(Posn 14th) [71.87%] [WR 13:47]
Sun5/7 21.0 Miles 3:13:04 (9:11/mile)

Last week was a complete rest week in terms of mileage accumulation to try to get all the necessary resources ready for the big push towards the marathon - so that just left the key sessions, ie speedwork and distance run.

Saturday's race at Wimbledon went okay, although there is a much faster time waiting to be run there when the time is right - nonetheless the fatsest two runs at Wimbledon have been in the last two weeks so not a lot wrong with that.:D

Yesterday was the weekly long run - the first 8.25 miles with Becky in 1:32 and the remainder at just under 8:00/mile. Again, a solid enough run and plenty 'time on the feet'.

Some really good running achieved this weekend from a quick scan of the thread - its particularly good to see marathon targets being taken seriously with proper sensible distance training from Simply and UK.:D:D

becky_rtw

Yeah its my fault your avg looks rubbish for that long run - 'slow down' was about all I said for the first two miles - I was tired yesterday and it was hard work

RichOneday_2

becky_rtw wrote: »

Yeah its my fault your avg looks rubbish for that long run - 'slow down' was about all I said for the first two miles - I was tired yesterday and it was hard work

Ah, but that makes for a valuable distance run - in terms of information about how I'll be feeling at 21.0 miles if resources are used sparingly early on. And your pace was spot on anyway, it certainly shouldnt have been any quicker at this stage.

beer_tins

Well, as becky said already I did 23:43 at the parkrun, 2 seconds slower than last time. I haven't figured out how to race it yet! The first time I went to fast at the start. Rich advised me to take the start easy and save it for the end. Trouble is I took it too easy. The first lap was slow, bang on 12 minutes at the "split". Rich reckons, this is actually less than half way, and I should add about 20 seconds to that. So if that's the case, I did the first in around 12:20 and the second in around 11:20. I had far too much left in the tank at the end, passed loads of people and didn't get passed myself after the first lap. I'll figure out how to run it one day!

Did a slow 6 miler this morning. And am planning on resting tomorrow before the corporate challenge on Wednesday. Does that sound like a plan, rich? Or should I do an easy short one to stretch my legs tomorrow?

I suppose, given my pace and allowing for a very busy course, I'll be aiming for sub 27 minutes over the 3.5 miles. Who knows, I might do better if I race clever for once! Any tips, anyone? I'm thinking of taking the first 17-18 minutes easy (may not have a choice with the crowds!) and attacking for the last 8-10 minutes.

Also, I'm planning to do the parkrun next week again and possibly the week after that, too. I think becky said her and rich can't make those, though. The weekend of the 25th I'm out of the country and on the 1st Aug I'm having my wisdom tooth out at 09:30 (ouch!).

RichOneday_2

Dont worry, BT, I've done it 8 times and am still trying to work out the best way to run it!

The splits on Saturday were 9:20, 9:50. The previous week were 9:20, 9:45 and the previous best before that was 9:30, 9:47.....so there is a definite pattern and I think you'll find that you just push a little earlier into the second lap the next time you do it. It always seems to be a mistake to attack the first lap though.!

I would say an easy short one tomorrow to wash away any remaining waste products in the muscles and then you should be all set to execute your strategy on Wednesday!:D

Simplycynical

Just reporting in after my trip to Lidls - I'm afraid their running gear left me distinctly underwhelmed. I don't know if they had a rush on first thing but there wasn't much left when I got there apart from running socks and a few pairs of shorts. I did pick up a hot/cold compress set for a couple of quid though so it wasn't a waste of a journey.

Hope you are all making the most of the cooler weather.

becky_rtw

I've been to Lillywhites

Trainers - £50, sorbs and a top = £82 :eek:

(although it was funny - there were two colour choices for my trainers - I was like I dont care they'll be dirty in two days = one amused shopping assistant )

She also suggested I try a 7.5 as my feet are sweeling and possibly causing my sore toes - they seem to fit well so thats good