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

RichOneday_2

Simplycynical wrote: »

Ok, so that's prompted some more questions - how long does the 'marathon kickback' effect last? Will it go gradually as I start to build my miles for the next marathon or is it usually very short term?

It felt so good today I'm just hoping that it might last a little bit longer.

The kick back is simply a coming together of 2 events - a) Supercompensation repair of the muscles after the damage done by the marathon and b) A period of relative rest.

It is similar to tapering before a race except with an especially heavy training session before the rest.

You'll take that strength into your next training build up and will find that sessions that used to be a struggle are relatively comfortable.:D

RichOneday_2

tq16 wrote: »

rich- any news on your time yet?

Yep, after looking at the scenario from several angles I am convinced the overall distance was accurate. It had to be really, it was the North of England Championships.

It seems the mile markers were pretty accurate up to mile 5 so I'm happy that it represents a new fastest 5 miles of 30:26. However the markers for mile 7 and mile 8 were very early....mile 8 looks to be 4-500m early, which in time terms is 1:30-1:55, so that starts to explain the 'missing' time.

I think we were a bit duped by mile 6 which was into a strong headwind. At the time I was pleasantly surprised by a 6:05 but in reality it was probably a good bit slower.

However, when you think you're up with the target pace you try to maintain it whereas if you realise you're slipping off it you push on. In hindsight it did seem very comfortable.

I've had a look at the runners finishing around me to see what company I was keeping and this is an idea of what they have done in the last 12 months:

Just in front of me:
+56secs Justin Cox Marathon 2:56:28
+43secs Amy Green 10K 37:52
+39secs Chris Plews Marathon 2:56:51
+3secs Alison Bogie 10K 38:24
+2secs Becky Penty 10K 35:56, 1/2 Marathon 1:20:38, Marathon 2:55:44

And just behind:
-5secs Andrew Lawtey 10K 38:40
-5secs Graham Needham 5K 18:27
-13secs Alan Schofield 1/2 Marathon 1:21:22
-13secs Gerry Bell 10K 38:10
-18secs Peter Hutchinson 5K 17:23, 10K 35:55, Marathon 3:00:48
-20secs Christopher Gill 10K 38:38, 1/2 Marathon 1:22:14
-26secs Paul Render 10K 38:57
-27secs Ian Sanderson 5K 18:24
-30secs Kate Nelson 10K 38:02

So, on the basis that we were all probably duped in the same way, I can certainly take comfort in the company I had around me....:D:D

And, at the end of the day, it is nearly the fastest complete 10 miles run so far since being 4 stone overweight so plenty positives:

January 10th St Albans 10 1:10:00
July 12th Eccup 10 1:06:00
August Sale 10 1:04:39
October 18th Cabbage Patch 10 1:03:02
November 21st Brampton to Carlisle 10 57:15** (Equivalent to 1:01:30)
November 29th Thirsk 10 1:03:11

RichOneday_2

BJ, this should interest you:

The winners of your race had the following previous best 2009 10K times:

Kevin Quinn 31:52 (Today 31:24)

Kay Trinder 39:45 (Today 39:18)

Theres nothing there to give much suspicion of a short course and I can absolutely guarantee it wasnt 0.48km short. Not a chance!:D

bj-sailaway

Thank you! That makes me feel sooooo much better. I've been prepping dinners for the week, so that I can really get out as early as possible in the evening, and stop missing runs. Must keep warm though, that cold knee saga really frightened me.

We're going to try Wimbledon Park Run next weekend, for a change.

RichOneday_2

bj-sailaway wrote: »

Thank you! That makes me feel sooooo much better. I've been prepping dinners for the week, so that I can really get out as early as possible in the evening, and stop missing runs. Must keep warm though, that cold knee saga really frightened me.

We're going to try Wimbledon Park Run next weekend, for a change.

I think we'll be going over to Slough again next week....I want to see what the real course is like as opposed to the 'backup when Pinewood Studios decide to do some filming in the park' course.

bj-sailaway

I can't see a park run in slough?

RichOneday_2

bj-sailaway wrote: »

I can't see a park run in slough?

http://www.parkrun.org.uk/black-park/Home.aspx

Here it is!

bj-sailaway

We'll try the few that are nearer home first. Wimbledon, banstead and possibly Richmond park. Such a good scheme.

Has anyone ever done the new years day, Box Hill Knacker Cracker 10K run, Dorking. i've been challenged, but Box Hill is a right climb!

1HANNAH

Hi all, sorry I have been missing in action for over a week now! My last run was last Saturday!!:mad: My hubby & boys have been poorly for just over a week and I didn't feel able to leave them to it to get out. I am itching to get out for a run - hopefully back to it tomorrow. Sorry I haven't caught up on the posts but there are pages & pages of them. So I hope everyone is fighting fit & enjoying the challenging weather.
Becky, I have my Reindeer run on Sunday so the training plan you did me had me doing just 2 x 2m runs this week, is this still ok or do I need to do something else as I have been out of action for a week? Also do you have time to think about what I should be doing after this to get to the 1/2 in March

RichOneday_2

bj-sailaway wrote: »

We'll try the few that are nearer home first. Wimbledon, banstead and possibly Richmond park. Such a good scheme.

Has anyone ever done the new years day, Box Hill Knacker Cracker 10K run, Dorking. i've been challenged, but Box Hill is a right climb!

Why dont you drop Paul Sinton-Hewitt an email to let him know that.

At the end of the day he has put £30K of his own money into getting the parkruns set up.....he does appreciate any feedback, especially of the positive type.;)