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

mrsplinter

RichOneday wrote: »

Nce to see ambitious targets!:D

Since 20:00 5K equates to something like 41:30 10K you'll find it a lot easier to crack the 45 min 10K first.

Once that is achieved you can be thinking in terms of something like a 1:40 1/2 marathon.

Good luck with that!:D

Actually my real goal is to win the marathon at the next Olympics, but no one believes me when I say that. :rotfl:

Got my time for the South London 10k. 46:06 chip time. I was 108th out of 455 (although two people in front of me had slower chip times). Now got to find the next 10k so I can go sub 46mins

krider2010

Evening peeps.

That technique sounds, er, interesting becky Sounds like it could be good though - I noticed myself learning forward a lot today but that was more against the headwind I got for a couple of miles in the middle of my route!

bj - I've stuck with trainers I like and which like me having found them. Only difference with my new pair is that it is the 2009 number on the model not the 2008 one! Well actually I have one pair of each model at the moment The newer ones are sort of black though - http://www.nbwebexpress.co.uk/newbalance/product/WR769BK

A slightly bouncy me (having just checked my training log) is reporting a fastest ever (for that distance) run today :j I did 6 miles in 55:11 (9:11/mile). The closest I've been to that previously was 6:35 miles at a pace of 9:13/mile on 2nd September this year. Otherwise, all runs of 4.5 miles or more have never been that fast! Going back to June I can also see how my general pace has improved - too easy to forget that sort of gradual/steady improvement

Total for the week = 11.2 miles

becky_rtw

Oooo well done on the good run Krider

krider2010

Thanks becky - even better is the average heart rate today was 6bpm lower than that run in September too :beer:

tq16

Glad to see everyone seems to be on the mend :-) and some great runs from people.
headed out for a 6miler this morning- pretty windy had fun dodging recycling bags blowing all over (tried returning some- but gave up after they kept blowing back!) rain started after aboyt 2miles and wind seemed to drop a little which was good. 6.2 miles (9.41/mile) - pleased with that esp as first mile 10.23/mile. Looking back at previous runs realising that 1st mile or 2 often much slower- should I be planning a warm up mile before 10km race?

RichOneday_2

Week 9/30 (Blackpool)
Mon9/11 Rest Day
Tues10/11 10K 41:41 (6:44/mile) (Pulse 104)
Weds11/11 11.0 Miles 1:25:35 (7:47/mile) (Pulse 86)
Thurs12/11 Rest Day
Fri13/11 10K 49:29 (7:59/mile) (Pulse 80)
Sat14/11 parkrun Black Park 5K 19:14 (6:12/mile) (Posn 3rd) [71.62%]
Sun15/11 16.0 Miles 1:59:39 (7:29/mile)

Week 10/30 (Blackpool)
Mon16/11 10K 50:58 (8:13/mile) (Pulse 84)

A gentle recovery run tonight to see how the legs are feeling after the weekend - the answer is a little tired but otherwise okay!:D

So the plan for the rest of the week is a half-hearted tempo run tomorrow and then nothing but easy running leading into the weekend to tee up for the big target 10 miler on Saturday.

The main concern with a course like Brampton to Carlisle is a headwind because you know full well that you're going to have the same conditions for the whole 10 miles with it being one straight road. In fact, besides being the oldest 10 mile race in the country, it is also the only one that takes wind readings so that UK Athletics can class performances as 'wind assisted' if there is a following wind of greater than 2m/s.

I'll quite happily settle for a fast wind assisted time though, thank you!;)

becky_rtw

Oooo interesting - you can buy shoes that help you do the leaning thing:
http://www.newtonrunning.com/newton-products/the-shoes/women-shoes/women-racers/women-stability-racer

They have a bit on the mid foot at the bottom which you aim to strike on landing and then push off with the toe...shame about the price tag - guess I'll just have to learn the old fashioned way

bj-sailaway

Becky - the stance thing made me laugh, each time I see photos of me finishing a run I'm leaning so far forward I look like I could crawl over the finish! I think my paces are too short too. Hmm, could do with someone watching me and giving me some tips - you're lucky, even if having a super running critical fella may get annoying at times - ha ha.

Krider - go for gold, you can win!

No running for me today, 3 mile cycle to work, 2 mile cycle from work to gym, 1 hour weight training (heavy, my arms ache even typing this!), then cycle home. So think I've done my bit.

Someone in my weight class feinted, the teacher wasnt sympathetic, said she's fed up of more and more women feinting, if you don't want to eat properly don't come to my class. She said her training is about strength and fitness, not starvation weight loss. Ooh! Was good to hear someone stand their ground though. She said the Atkins diet is too popular again, and that magazines keep quoting how many calories you can burn in classes.

becky_rtw

Well done on the weight training BJ

Ooo okay I am soo buying myself a pair of these for xmas:
http://www.newtonrunning.co.uk/newton-products/the-shoes/women-shoes/women-guidance-trainer.html

That is cool - learn good running style for idiots by buying clever shoes (Rich wont approve though)

RichOneday_2

bj-sailaway wrote: »

Becky - the stance thing made me laugh, each time I see photos of me finishing a run I'm leaning so far forward I look like I could crawl over the finish! I think my paces are too short too. Hmm, could do with someone watching me and giving me some tips - you're lucky, even if having a super running critical fella may get annoying at times - ha ha.

Krider - go for gold, you can win!

No running for me today, 3 mile cycle to work, 2 mile cycle from work to gym, 1 hour weight training (heavy, my arms ache even typing this!), then cycle home. So think I've done my bit.

Someone in my weight class feinted, the teacher wasnt sympathetic, said she's fed up of more and more women feinting, if you don't want to eat properly don't come to my class. She said her training is about strength and fitness, not starvation weight loss. Ooh! Was good to hear someone stand their ground though. She said the Atkins diet is too popular again, and that magazines keep quoting how many calories you can burn in classes.

Annoying, moi?;):p

Good on the teacher - there's far too many women obsessed with weight loss when they should be aiming to be fit and healthy!:rolleyes: