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

tirlittan

Tues 24/11 3x1 Mile (09:00, 08:59, 09:02) (Ave 09:00/mile) + 1 Mile WU/WD


What does WU/WD mean?

becky_rtw

Thats warm up and warm down

Its when you aren't timing those parts because they are only to get you to full speed and to cool off your muscles (although on Monday my wu was 9:33 for example)...

tirlittan

Ha, just couldn't work it out...:o

becky_rtw

No worries - better to ask and know than wonder about it

RichOneday_2

becky_rtw wrote: »

Ooooo that is exciting!!

Although 9.3 miles looks like an odd distance it has actually turned out at exactly 15K, and at 57:15 with even pacing that means it equated to 3 back to back 5ks at 19:05, 19:05 and 19:05.

Considering that none of the individual parkrun 5Ks have been quite that fast for a while it also shows that the peaking worked pretty well. So it was more encouraging than it first appeared on the day.:D:D

Ukevas

Simplycynical wrote: »

Hope your foot holds out Uk

.. Twas raining :rolleyes:.

Only done two runs since the marathon . Still it helps the foot heal .

Noticed pain in my knee when on my bike so I think a good rest might be in order. 10 months from couch to marathon has to catch up you at some point I guess.... Plus my next race seems soooooooo far away. But once I get back to it I will be back on form.

Ukevas

On a personal note takeing into account time and distance run as a mins per mile pace at each point of the results. It seems that my little old legs did not give up the ghost and indeed made a last stand.

5k ............. 25m 40s........ 8m 15s
10k ............50m 14s........ 8m 05s
21k............ 1hr 47m 25s . 8m 13s
30k............ 2hr 48m 50s . 9m 03s
Marathon .. 3hr 51m 46s . 8m 50s

Simplycynical

Week 4/27 (NDVM)
Mon 16/11 Rest Day
Tues 17/11 3x1 Mile (08:40, 08:43, 08:49) (Ave 08:44/mile) + 1 Mile WU/WD
Wed 18/11 4 Miles Tempo 00:36:46 (09:10/mile)
Thurs 19/11 4 Miles Recovery 00:44:31 (11:06/mile)
Fri 20/11 10 Miles LSR 01:39:47 (09:55/mile)
Sat 21/11 Rest Day
Sun 22/11 6 Miles 00:59:36 (09:56/mile)

Week 5/27 (NDVM)
Mon 23/11 Rest Day
Tues 24/11 3x1 Mile (09:00, 08:59, 09:02) (Ave 09:00/mile) + 1 Mile WU/WD
Wed 25/11 4 Miles Tempo 00:37:03 (09:14/mile)

Another blustery run this morning - just what I needed to wake me up!! A much more comfortable run than yesterday so I'm happy.

Hope you are all enjoying the cooling breezes

bank_of_slate

There's no way in hell I'm running tonight, it's freezing, sipping it down, blowing a gale and it's 'orrid
...Linda xx

Simplycynical

bank_of_slate wrote: »

There's no way in hell I'm running tonight, it's freezing, sipping it down, blowing a gale and it's 'orrid
...Linda xx

.... so that's a 'maybe' then :rotfl::rotfl: