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

becky_rtw

The niggles will be from the increased speedwork - I have a couple at the moment besides the cramp!

The key as you've done is to get a nice steady start - you can always push on from there - for the tempos if you need too you can run 1-2 miles warm up and then start your watch for the tempo bit...

Simplycynical

Thanks Becky - I think that's what I might have to start doing. It's just soooo cold in the mornings it's taking ages for me to warm up.

I suppose niggles are just a part of the improving process and the tricky bit is continuing with the training without them developing into injuries.

bj-sailaway

Beer Tins, I'll wear my turquoise long sleeve top, normally got my hair back in a buff with an orangey pattern on it, with my husband, scruffy longish hair for him! I'm 44 female - he's 47 - older than me - ha ha! (Bev and Eric)

I'll be the one who's nearly last at about 30 minutes!

bj-sailaway

Interesting Steve, so, I guess the GPS is a good benchmark for distance, but we can never be truly accurate about our training distances then? I haven't put too much effort into trying to use it, but I find mapmyrun tricky to use, and time consuming to trace my routes. Maybe you have to get used to it. Isn't it as shame the GPS devices are so darn expensive for what they offer then?!

I have a Nike band an foot pod thing that parkrun gave me free, but I've never got that going either! Maybe it's me! Do you think that would be more accurate, as you have to measure an exact distance and callibrate the device.

RichOneday_2

Week 11/30 (Blackpool)
Mon23/11 Rest Day
Tues24/11 10K 45:07 (7:17/mile) (Pulse 108)
Weds25/11 10K 48:14 (7:47/mile) (Pulse 82)
Thurs26/11 10K 46:14 (7:27/mile) (Pulse 86)
Fri27/11 10K 46:23 (7:29/mile) (Pulse 90)
Sat28/11 10K 52:08 (8:25/mile) (Pulse 78)
Sun29/11 Thirsk 10.0 Miles 1:03:11 (6:19/mile) [74.31%]

Week 12/30 (Blackpool)
Mon30/11 Rest Day
Tues1/12 Rest Day
Weds2/12 10.0 Miles 1:16:22 (7:38/mile) (Pulse 98)
Thurs3/12 10K 47:25 (7:39/mile) (Pulse 90)
Fri4/12 10K 48:08 (7:46/mile) (Pulse 86)
Sat5/12 parkrun Black Park 5K 18:44 (6:02/mile) (3rd) [73.60%] (http://www.parkrun.org.uk/black-park/Results.aspx)

That was fun!:D:D

Just a final lack of kick in the last 400m prevented the race win, but the first 4.75k felt comfortable tucked in as a leading group of 3. As we approached the last stretch I was starting to wonder whether the other 2 guys had much of a kick left or whether they were just leaving it late.

But, alas, I havent been training to be prepared for last minute kicks so I knew I was unlikely to outsprint them when it came to it...and so it turned out, losing out by 9 seconds!

Interestingly, the winner was 9 seconds in front having improved his PB by 9 seconds and the 2nd place guy was 6 seconds in front having improved his PB by 6 seconds. So both of their previous PBs were exactly the same time as my time today. Very coincidental.

Nonetheless delighted with how it felt and it augurs well for the target race at South Manchester in 2 weeks time.

Becky will post shortly but suffice to say she is very happy with recording her best ever finishing position of 3rd lady!

I wonder how Bj and BT have got on?

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
Weds - rest day
Thurs - 6.2 miles in 60:31 9:46 mins/mile
Fri - 4.6 miles in 46:48 10:10 mins/mile
Sat - 6.2 miles including 3.1 mile parkrun in 25:01 8:04 mins/mile

Well that was interesting after yesterdays craziness - still was stiff at the warm up but had no idea how I was doing in the race as somebody forget their watch and borrowed mine :rolleyes:, anyway had no kick at the end really so just ran it steady and to be only 20 seconds off pb for that effort was pretty pleasing, but to be 3rd was very good, as that was the position I was targeting

Simplycynical

Wowee, well done Becky and Rich - two 3rd positions is great going

RichOneday_2

Well done Beer Tins on the 24:44 at Roundshaw pipping Bj's OH by 4 seconds!!

But where were you, Bj?

beer_tins

RichOneday wrote: »

Well done Beer Tins on the 24:44 at Roundshaw pipping Bj's OH by 4 seconds!!

But where were you, Bj?

Thanks. More than a minute off my PB pace, but still fairly pleased. I found it fairly tough, in part due to the lingering cold symptoms (and lack of training due to that), but also due to the mud and wet grass. Not used to running on that!

Still, it's a benchmark I've got to improve on now

I met bj, but she had to abandon the race, hence no result. No injury though, I don't think.

Some very fast kids in that race!

Great running, rich and becky!

becky_rtw

Well done BT (its a tough course that one - I was about a minute off my times when I ran there too)...

Hope BJ is okay!