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

Ukevas

meh... I was but no finsbury.... swines!!!!

becky_rtw

Ah sorry about that - probably because it is small anyway so would be like 4 of you!

Can you pop down to Wimbledon at all? Shame the Hackney one hasnt started yet eh!

Ukevas

yeah...... I might a bit of a Bike / Run cross training session down to Wimledon

krider2010

Went out yesterday for 6 miles and managed a pace of 9:39/mile - no ill effects from Sunday's run either

Endurance Ironing last night (great name for it!) - mind it's my own fault for letting it pile up for several weeks

Right back to a manic work. Xmas, what's that!

becky_rtw

Wow well done Krider some good running there

Enjoy (??) the ironing

becky_rtw

Okay was feeling pretty tired tonight so just went for a 4.6 tempo run in 39:57 which is 8:41 mins/mile - still good work for a tempo so am happy with that

Got a nice slow recovery tomorrow - boy am I going to need it after the weekend and today

RichOneday_2

Week 13/30 (Blackpool)
Mon7/12 Rest Day
Tues8/12 10K 42:45 (6:55/mile) (Pulse 108)
Weds9/12 10.0 Miles 1:12:10 (7:13/mile) (Pulse 106)
Thurs10/12 Rest Day
Fri11/12 10K 50:13 (8:06/mile) (Pulse 78)
Sat12/12 parkrun Bromley 5K 18:40 (6:01/mile) (4th) [73.86%] (http://www.parkrun.org.uk/bromley/results.aspx)
Sun13/12 16.5 Miles (12.5 Miles 1:34:57 (7:36/mile) + 4 Miles WU/WD)

Week 14/30 (Blackpool)
Mon14/12 Rest Day
Tues15/12 10.0 Miles 1:16:13 (7:37/mile) (Pulse 84)

A gentle run tonight, trying to keep this week's efforts nice and easy to see what can be squeezed out of Saturday's parkrun.

Nice too see you're going after that Gebresellassie bloke in Berlin, UK.;)

Becky - That 8:41/mile isnt hanging about for a midweek tempo.:D

Krider - It looks like you're back into the routine easily enough.

Simplycynical

Week 7/27 (NDVM)
Mon 7/12 Rest Day
Tues 8/12 4 Miles Easy 00:40:39 (10:08/mile)
Wed 9/12 4 Miles Tempo 00:36:08 (09:00/mile)
Thurs 10/12 Rest Day
Fri 11/12 15.5 Miles LSR 02:42:38 (10:28/mile)
Sat 12/12 Rest Day
Sun 13/12 Rest Day

Week 8/27 (NDVM)
Mon 14/12 Rest Day
Tues 15/12 3x1 Mile (08:34, 08:46, 08:42) (Ave 08:41/mile) + 1 Mile WU/WD

There was sleet/snow when I set out this evening and the combination of getting a bit over excited about this and my pudgy fingers being fatter than ever in their gloves meant that I somehow managed to mess up the settings on my Garmin. The interval setting didn't work so after a mile warm up I just ran the three miles at interval (ish) pace without the recoveries then did a mile cool down - so not technically intervals but it'll do for me.

Right ... there's been lots going on today so I'm just off to read back.

becky_rtw

Wow looks pretty good to me for a 3 mile tempo (same pace as mine)

RichOneday_2

Very impressive, Simply!!

Looks like you dont need the rests!:rolleyes:

So you've run something like a 27 minute 5K this evening........:D:D