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

RichOneday_2

Good luck tomorrow, Linda....its a nice fast course. Enjoy.:D

RichOneday_2

Congratulations to Linda with a very binary clocking of 1:10:01 in the Leeds Abbey Dash this morning.....a PB by a huge 12 minutes!:T

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)
Tues17/11 10K 48:45 (7:52/mile) (Pulse 84)
Weds18/11 Rest Day
Thurs19/11 10K 53:32 (8:38/mile) (Pulse 78)
Fri20/11 10K 53:16 (8:35/mile) (Pulse 78)
Sat21/11 Brampton To Carlisle '10 Miles' 57:15 (????) (Approx 6:14/mile) (http://www.race-results.co.uk/result...brampton09.pdf)
Sun22/11 10K 1:02:53 (10:07/mile)

Everything seems to be in one piece after yesterday so now looking forward to another week of taper with a series of easy 10Ks and one semi-tempo run somewhere along the way.

And then it will be another attempt at landing a decent 10 mile time at Thirsk next Sunday.:D

Hope everyone is enjoying the challenging conditions out there today..

bank_of_slate

RichOneday wrote: »

Congratulations to Linda with a very binary clocking of 1:10:01 in the Leeds Abbey Dash this morning.....a PB by a huge 12 minutes!:T

Thanks babe, my legs ache
...Linda xx

krider2010

Congrats on that result Linda - excellent improvement :beer:

Well done on your race too rich, even if it was not what you were intending to do mileage wise. The 10k times etc. looked good.

chickadee

Well done Linda on your excellent result. A very dramatic improvement, you must be very pleased!

Rich - you must find it quite difficult to go so slowly. Is this a key part of tapering strategy?

I had to drag my OH out of the door today. He's really stuggling for motivation at the moment. Stress can do strange things to people.

Anyway, once we were out of the door he was glad he had done, and put in about 9.5 miles. I left him to go and do a longer final loop and I turned for home, so I did 6.8 miles. I was running 8:30 - 8:45 miles for the first five miles, but when I turned for home I found I was running into a really strong headwind and had to try really hard just to keep moving. My last mile was at about 10-min pace, but I kept moving so I'm still happy with that. I even managed to keep running up the big hill that forms part of the route we ran today and that's good enough for me.

Oh, and I'm going to buy a pair of trail shoes this week. Can't wait to hit the trails again.

becky_rtw

chickadee wrote: »

Rich - you must find it quite difficult to go so slowly. Is this a key part of tapering strategy?

:o:o:o:o:o This is because he went running with me!

Anyway, once we were out of the door he was glad he had done, and put in about 9.5 miles. I left him to go and do a longer final loop and I turned for home, so I did 6.8 miles. I was running 8:30 - 8:45 miles for the first five miles, but when I turned for home I found I was running into a really strong headwind and had to try really hard just to keep moving. My last mile was at about 10-min pace, but I kept moving so I'm still happy with that. I even managed to keep running up the big hill that forms part of the route we ran today and that's good enough for me.

Well done on your run - lots of headwinds around - but its all good training I think :D, good for the strength even if its slow

redsquirrel80

Well done everyone, especially Rich and Linda for great race times! So, Rich, were there any nice trinkets at the end?

I'm still coughing and sniffling but really pleased that I've not let it stop me running. Did 4 miles on Friday in 46:26 and 6 miles last night in 1:04:44 - weather was nasty last night, spent about twenty mins going up a big hill into the wind with freezing cold rain lashing down... well more across straight into my face than down, and was right down to crawling pace!

Officially entered in the Kilomathon this morning

RichOneday_2

This is a good interview with Kara Goucher that backs up the idea that running a particular session on a particular day is not particularly important but the sum total of key sessions over a period of time is. And, of course, the overriding theme is running according to how the body feels....

http://running.competitor.com/2009/11/features/exclusive-kara-goucher-interview_6885

Its interesting how athletes coached by Steve Jones and Alberto Salazar are coming to the top of the tree. Both were marathon world record holders so who better to have as coaches!

RichOneday_2

redsquirrel80 wrote: »

Well done everyone, especially Rich and Linda for great race times! So, Rich, were there any nice trinkets at the end?

I'm still coughing and sniffling but really pleased that I've not let it stop me running. Did 4 miles on Friday in 46:26 and 6 miles last night in 1:04:44 - weather was nasty last night, spent about twenty mins going up a big hill into the wind with freezing cold rain lashing down... well more across straight into my face than down, and was right down to crawling pace!

Officially entered in the Kilomathon this morning

Hehe I think there was a bottle of water at the end. That chappie in the article posted last week would have had a field day with the amount of things he could have complained about:rolleyes: - at the end of the day its one we wont forget!:D

The Kilomathon looks interesting but a bit pricey from what I remember?