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

becky_rtw

RichOneday wrote: »

Yep, that looks to have all the main ingedients in there.

That 4 mile at 10k pace is a tough session....but will certainly get you fit.:D

I know - but strangely for me its the medium tempo that I find harder work - because its what I am weakest in so it will defo help...right off to write the plan now :D

May be back to check some stuff later :cool:

RichOneday_2

becky_rtw wrote: »

Edit: now I am wondering if the easy on Thurs should include some sections at MP pace?? I'm going for 4 hours which is 9:10 mins/mile and my usual easy is 9:30-10 mins/mile

Hmmm...okay would suitable paces be:
10k pace 8.04 mins/mile
1/2 pace at 8:45 mins/mile
MP pace at 9:10 mins/mile

I would say no because you have already had 3 'hard' days in a row......far better to build MP sections into your long run on alternate weeks.

becky_rtw

Okay will do that instead - we are talking 4 mile sections here at the end of the long run correct?

RichOneday_2

becky_rtw wrote: »

Okay will do that instead - we are talking 4 mile sections here at the end of the long run correct?

No, not necessarily, it could start at 4 miles but will probably get to 10-12 miles. Remember this is marathon pace not 10k pace.

becky_rtw

Oh okay will try it out this weekend and see how it goes - its not actually far off my medium run pace so I can imagine tacking that on the end and seeing what happens

(am thinking of doing my long run on Sat again because you are racing on Sunday hope thats okay?)

Ukevas

sub 4hr peasy .

nice 14 mile ish bike ride yesterday. and will try out the running tonight should be about 10 miles if things work out ok. :rolleyes:

http://www.athensclassicmarathon.gr/default.1.asp

340 days to go BJ and simply

kmstuart

My running plans are usually something like this with mileages geared towards my devon 100 race

Monday rest
Tuesday recovery run 5 miles
Wendesday MWLR 9-12 miles
Thursday 6 miles tempo
Friday rest
Saturday LSR 10 miles building up to 20 miles
Sunday LSR 10 miles building up to 20 miles

thus roughly weekly mileage goes from 40 upto 60 miles at peak.

If i can be arsed rest days will be cycling days

becky_rtw

Mon - 1 m wu/wd 8:13, 7:50, 7:45 - total 5 miles
Tues - 6.2 miles tempo 54:20 8:46 mins/mile

Oooooooo I havent done a 10k tempo before and I was pushing only moderately and there's an annoying headwind on the 'out' bit of that course (embankment to Battersea bridge - for Rich) and I was only 9 seconds off my 10k pb :j:j

I can see how that gets you fit! Cant wait to try my 8 miler next week where I'll be looking to go a bit slower of course but work at the same level

Right bath time - its wet out there

RichOneday_2

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 (9.3 Miles) (6:09/mile) (http://www.race-results.co.uk/result...brampton09.pdf)
Sun22/11 10K 1:02:53 (10:07/mile)

Week 11/30 (Blackpool)
Mon23/11 Rest Day
Tues24/11 10K 45:07 (7:17/mile) (Pulse 108)

That was a lot harder than the time suggests due to the very gusty winds - the first 5K taking 21:57 and the second 5K proving a lot tougher in 23:10.

So that was a semi-tempo run or I suppose it could be called 10K at marathon pace. Whatever, it is the last effort until Sunday, the rest of the week will consist of just easy running.:D

tirlittan

Evening all.

Again, managed to go for a run though was feeling tired and bit hungry.However, the weather looked good and I thoughT, I'll go, but will just do a nice easy run,emphasis being on doing the 4miler and not being lazy and staying in. Did my loop in reverse so wouldn't mentally do any pace references to earlier runs.

Obviously after 4 weeks running I knew I'd improved some,but there was a headwind for the last two miles. My first time was 49.03 so I thought I'd probably taken couple of minutes off that and would've been ok with that. So was very pleased to find out I did my run in 45.18 with hardly any effort, and it being my third fastest run so far (out of only 6 though ) on that distance.

Mon 24/11 4.24mi 45.18