DFW running club part 4!! ALL ARE WELCOME!!

becky_rtw

Actually I've had a look at it now tq...

I get the idea - its meant to get you used to running different paces based on your starting pace - I think 10:21 is your usual easy run pace based on your half time if that makes sense. Sub 60 is a good aim for your 10k

What I would do is this...you are running 3 days a week so the basic principle applies, 1 long run, 1 speed session and 1 easy run...

With 10k you need to overtrain which your half will have done nicely towards so its definitely worth keeping that up trough this plan by making your long run around 8-10 miles every week, this builds stamina so you wont drop off at the end of the race. No worries on pace for this one, but around 11:30-12 mins per mile is a good starting point.

It looks like your target race pace is 9:30 mins/mile so I would do something really easy for the speed work and do a tempo run of 4 miles at around 9:30-10 mins/mile, if you want to do intervals you can alternate weeks with the tempo run where by you do a mile warm-up 3x1 mile reps around 9-9:30 mins/mile, take a minutes rest between them and do a mile warm down (very slowly). The other run I would make about 6 miles and just nice and relaxed about 11 mins/mile.

Nice and simple I dont think there's anything wrong with the plan you've got but it does seem to be a bit short on distance stamina work for 10k - it would be interesting to try short reps for 1500m races and stuff, but over 6 miles what you really need to be able to do is run a consistent pace and not suffer from slippage - tempo runs and mile reps are the best for this really.

Ukevas

Well the Kebab taper did not seem to work to full effect.

But in the upside walking to the bus in the morning they was so much rain and water that my feet got so wet and cold that it numbed the toes .

Plus because I left the UK in a rush I had my very old shoes for running the marathon, then could not find any running socks in the morning so had to use two pair of black normal socks.... ow and had to go walking round Athens looking for a running vest / top the night before. :rolleyes:

As for the race..should I been there? possibly not!..

Was it selfish? probably.

But them where the situation. not running would not have bought my dad back.

So After a very wet bus ride from the for said rain. it was a 90 min wait around the start area taking shelter in the Greek wrestling hall. Still the mood was good between the runners.

about 20mins before the start a mass 200m dash to drop the bags of in the trucks then a quick 800m around Marathon stadium track.. not because I wanted to... just because you can. :rotfl:.

Then with a fair bit of pomp and fan fair we was off. :T.

As promised the first 7k went past in no time despite not running for the last 2 weeks. Around the Tomb of Marathon we went. 7k - 10k same as first 7k.

6miles - 18miles. So the hills started most of this time I was turned off getting through my training run distances. E.G 10mile then 16mile. But if it had been a half I would have been pleased to at that stage. But on I went knowing that the next mile was THE mile.

19mile... Why 19 mile? TBH till you run the course you wont get the point of it. Its just 1km that is the sharpest incline you face and just at the point in which you are facing the demons of the 19mile before. Everyone around you tends to start walking which makes you want to join them as the legs are sore and the knee's burn. But on wards and up wards you go.

20mile - Never has a top of an incline looked so damn good. 6 miles left all down hill which might have been a good thing in the normal run of things. Switch legs to auto and just dig in. However from this point on the last 2 weeks started catching me up.. Emotional and physically I was on the edge.. If I was not thinking about my dad I was thinking about the pain in my legs.

26+.. Looks at garmin " Come on then your telling me its done" :mad:.

Then a quick right turn and there is the stadium some 300m to go... pain went..tears building up inside ( not looking forward to the pics ) .

and so it ended..

For now I rest...Hope I did my dad proud.... for once........

27:24 - 5k


51:58 - 10k


1:49:10 - 21k


2:39:23 - 30k


3:53:10 - Finish



Gun time I might add... Still roll on Berlin... hopefully a much more smoother ride.. and maybe a Bratwurst Mit Beer taper

becky_rtw

Uk you've done us all and yourself incredibly proud - I know it wasnt the best of circumstances but your time is amazing and the progress you have made this year has been astonishing - well done! Hope you are taking some time now to relax and recouporate - but no more kebabs please

Ukevas

becky_rtw wrote: »

but no more kebabs please

:eek:..... But i'm just about to go for some

RichOneday_2

You did a great job, UK, especially with all the surrounding circumstances.

To conquer your first marathon is always an achievement to be proud of. I'm still proud of my 4:11:57 (I remember every second of it:p).

Its reassuring that you're talking about Berlin within 24 hours of finishing - did the 'Never Again' thing enter your head at any point?

And I reckon 1 kebab = 1 marathon so it looks like you're already fuelled up for Berlin!:p

becky_rtw

Wasnt going to mention that Uk beat your first time, but now you have - Uk you beat Rich's first marathon time

Simplycynical

I think he has also beaten me to the highest WAVA for a first marathon

Well done Uk you did amazingly and even more so given the circumstances. I found running the last few miles at Abingdon very emotional and burst into tears after crossing the finishing line so goodness knows how you must have felt so soon after losing your Dad. As you say the photos should be interesting.

Anyway what's this 'Never Again' thing that Rich mentions - I think that must be for other running forums. :rotfl:

RichOneday_2

Yesterday's Lancaster finishers:

Chickadee: http://www.sportsunday.co.uk/#19.184
Becky: http://www.sportsunday.co.uk/#19.226
Rich: http://www.sportsunday.co.uk/#17.56
Chickadee's OH: http://www.sportsunday.co.uk/#17.143

And, as posted yesterday, KMS in the middle: http://www.sportsunday.co.uk/#17.209

All had soaking wet, freezing cold feet.......but there's only one miserable !!!!!! not smiling (as usual:p)!

Enemies.Closer

becky_rtw wrote: »

Will do - your plan is at work so it will be tomorrow - do you just want me to add onto to the existing?

No problem yes just add on to existing, have my email add ok?

krider2010

Some good racing (training!) at Lancaster - well done Rich, becky, chickadee, and KMS. Hope the car is easily fixable KMS :eek:

Excellent result in Athens UK - even if it wasn't the preparation you were planning on.

A good race from BJ too.

Hi milliemonster, Louba and tirlittan Some good running with the club recently Linda - and lots of runs too. Hope you feel better soon simply and beertins.

Reporting in an eight miler today in 1:18:24 (9:47/mile). Very pleased with that. HR nicely placed, and fairly consistent running throughout too (with a sneaky 9 minute mile in the middle).

Total this week = 8 miles