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

tirlittan

Morning all.
Lovely and cold morning here, much better than the rain though blanket of light cloud in the sky. When I was coming back from Herefordshire at the weekend, there was snow on top of Brecon Beacons.

Anyway, to the running. Still haven't done any since last Tuesday and today I'm going swimming, because of bf. Should be able to get out tomorrow instead, then either Thursday or Friday and maybe the park run at the weekend.

kmstuart

I wouldn't recommend running over distance for races over marathon length though Becky Nor for a marathon supposedly either, rather in that ones case the slower training pace means you run for the same time but cover less distance.

Fat chance of me going over 100 miles for my 100 mile race, if i get around to entering it a 56 mile race during the training period will be the most in a day.

becky_rtw

Of course you're right KMS - I wouldnt run over my first 20 mile race either...anything beyond that is too much to recover from really

How is your knee getting on?

kmstuart

Its behaving it self at the moment, this week will tell anyway.

Sundays 10 miler was yesterday so i ditched todays 5 miler. 9/10 on wed 6 tempo thursday (or not tempo if icy) rest friday and then 10 on both sat and sun should test it out nicely. 45 for the week. Same next but with 5 on tue not 10 on monday and a 15 on the sat (not that i can remember why the longer weekend run is on sat.

Week after it will be 5,9,6 tue to thur but with 10 on the sat and 18 on the sunday as i have a haircut saturday afternoon plus its works xmas dinner on the friday so i might even do the 10 friday pre dinner.

Simplycynical

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)
Thurs 26/11 4 Miles Recovery 00:43:02 (10:39/mile)
Fri 27/11 6 Miles Hilly 00:59:11 (09:50/mile)
Sat 28/11 Rest Day
Sun 29/11 14 Miles LSR 02:18:56 (09:55/mile)

Week 6/27 (NDVM)
Mon 30/11 Rest Day
Tues 1/12 3x1 Mile (08:30, 08:46, 08:55) (Ave 08:44/mile) + 1 Mile WU/WD

It was a little challenging for intervals this morning; very cold and extremely icy underfoot. The warm up was ok as I was going slowly, the first mile was alright as it was on the cycle path, however, I'd just got going on the second mile when a cyclist stopped me. He very kindly warned me that the metal bridge over the railway was a sheet of ice and that I would need to take it slowly. I'm pleased he bothered as I'd have come a cropper if I'd taken it at speed.

All things considered I'm pleased with the outcome and enjoyed the nice, crisp conditions. (I have decided that I need to start wearing long sleeve tshirts on these early morning runs though ).

How did everyone else get on today??

Ukevas

The shoes are on and im about to go out.... :eek::eek::eek::eek:

Simplycynical

Oooh good luck Uk - hope your foot is ok

Ukevas

TY... I hope :P

becky_rtw

Mon - 1.5 m wu & 1m wd 7:44, 7:29, 7:28 avg 7:34 total 5.5 miles
Tues - 8.2 miles 70:37 8:37 mins/mile

Okay so it was meant to be a tempo run around intended marathon pace (9:10 mins/mile) but I had an 'incident' with a cyclist that made me a) angry and b) a bit scared so I ran much faster than I meant to...

So he didnt stop at the red light at the end of my street when I was clearly waiting to run across - he had no lights and it bloody lucky I saw him, so I tutted - at which point he blew me a kiss in that condescending way some people do - so as I ran across the road I called him an idiot for not stopping and merely ran on my way...unfortunately 5 minutes later as I was turning onto the main road he skidded onto the pavement to try to scare me - as it happens I was in 'running world' and completely ignored him - but the fact that he had followed me for that long upset me a little so I got all out of sorts and just wanted to get back as soon as possible, but it also made me really angry that some !!!! thinks its okay to behave like that...

right ending rant because I got a great run out of it and I'm having my rest day tomorrow what with one thing and another going on so I can recover then!

Oooo nice intervals Simply - much better than last week even with the ice :D

Edit: Cross post - have fun UK

Simplycynical

Things like that make me so cross Becky and it's not nice that it made you a bit scared :mad: It amazes me how many cyclists I see in the mornings with no lights on. Crazy!!!

But ....... as you say you got a very good run out of it so it's not all bad - very speedy