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

becky_rtw

Mon - rest day
Tues - 10k 58:09 9:23 mins/mile
Weds - 10k 55:38 8:52 mins/mile

A lovely wet one - melted most of the ice so much easier than yesterday , have a slight sore back that seemed appear on Sundays run which is coming back from time to time during runs so I need to keep an eye on that - all other niggles have gone though which is typical

Krider - I'm very lucky where I live that they grit most of it, Rich has much worse conditions, but I tend to find if you go out for a slow one and plant your feet firmly its actually fine despite being really difficult to walk on...

RichOneday_2

Another strong run there.

The weather is actually looking quite mild in London over the next few days...so should be pleasant for the xmas/boxing day parkrun combo.:D

However, in the meantime we are expecting -4 and heavy snow this evening, so I'd better get out pretty soon for the latest edition of 'Running On ice':p

bj-sailaway

Oh, it was lovely running weather today! To think everyone else was battling the shops and tesco's - losers!

We were considering Banstead Woods Parkrun for christmas day, but it says no route markers out that day, and we've not done it before. The site tells you to be familiar with the route, and as Banstead woods can be confusing at the best of times, I'm wondering if we'll just end up lost! shame.

becky_rtw

We were thinking of that one BJ but it says undulating and tough :eek:

So Basingstoke it is

Might do Bushy or Richmond on 2nd as well

bj-sailaway

Yes, Banstead would be undulating - and I know the woods reasonably well, and I can't quite make out the route map.

Haven't done Richmond, but Richmond park is lovely and I think it sticks to a lot of the path route. Where is Bushy?

I'd kinda really set my heart on a 5k run Christmas morning, to earn my dinner! (or more like, earn my pudding).

Simplycynical

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
Wed 16/12 4 Miles Tempo 00:35:13 (08:47/mile)
Thurs 17/12 4 Miles Recovery 00:42:33 (10:36/mile)
Fri 18/12 6 Miles Hilly 01:01:35 (10:12/mile)
Sat 19/12 Rest Day
Sun 20/12 20 Miles 03:38:51 (10:56/mile)

Week 9/27 (NDVM)
Mon 21/12 Rest Day
Tues 22/12 3x1 Mile (08:53, 08:58, 08:40) (Ave 08:50/mile) + 1 Mile WU/WD
Wed 23/12 4 Miles Tempo 00:35:19 (08:48/mile)

Interesting weather conditions here tonight. This morning's black ice had thawed so it was quite good under foot; unfortunately it was replaced by thunder, lightening and a humongous hail storm. Ouchie, ouchie, ouch those little critters sting:rotfl:

That was a good pace for a wet 10k Becky; hope your back is ok.

becky_rtw

Its not far from Richmond Park - Bushy is doing an xmas day one so would be good

Some good running Simply - hail :eek: I dont like hail on my ear lobes!

RichOneday_2

Week 14/30 (Blackpool)
Mon14/12 Rest Day
Tues15/12 10.0 Miles 1:16:13 (7:37/mile) (Pulse 84)
Weds16/12 10K 48:58 (7:54/mile) (Pulse 84)
Thurs17/12 10K 50:23 (8:07/mile) (Pulse 74)
Fri18/12 Rest Day
Sat19/12 parkrun South Manchester 5K 19:40 (6:20/mile) (1st) [69.98%] (http://www.parkrun.org.uk/south-manchester/Results.aspx)
Sun20/12 13.6 Miles 2:24:25 (10:40/mile)

Week 15/30 (Blackpool)
Mon21/12 Rest Day
Tues 22/12 10.0 Miles 1:16:51 (7:41/mile) (Pulse 94)
Weds23/12 10K 47:09 (7:36/mile) (Pulse 90)

Managed to beat the heavy snow but it was still very scenic and peaceful - even the roads look festive with the black ice glistening away.:D

So which run are you plumping for on xmas day, Bj? (remember that it will be very easy to get around before 9am on xmas day).

Simply - You might as well just copy and paste last weeks runs, such is the consistency of your sessions.:p Another good session though and proves that cold weather/ice/snow very rarely slows you down by much.

In fact the fun part of running on ice is that people think you're mad running along at normal speed while they totter along, grabbing the nearest fence post to stay upright.:D:D

Simplycynical

Well you obviously ploughed through the snow quite nicely Rich and enjoyed it too by the sound of it

I'm especially pleased with this week's runs as I'd expected Sunday's 20 miler to have slowed me down. However, apart from a niggle in my right butt cheek it doesn't seem to have had too much of an effect so that's good.

Becky - my beanie hat is my new best friend, I pull it right down over my ears to protect them from the wind, sleet, hail and anything else the weather throws at us.

becky_rtw

Good running Rich

Following on from our conversation on Sunday about prepping for a marathon longer than three hours and how much time to do on feet this little article pops up on my facebook:
http://www.active.com/running/Articles/Marathon-Training--Shorten-the-Long-Run.htm?act=AFC-SocialMedia&Property=Active&Sport=Running&PageType=Content_Articles&Emp=SA&PostType=Social_Network_Wall&Site=FacebookPage&Dy=12_23_09&Note=Marathon-Training--Shorten-the-Long-Run

Quote:
" Impact and training time contribute to overuse injury, along with a greater chance of dehydration and heat or cold stress. A recreational runner (for example a 4:45 marathoner) must accommodate twice the amount of impact or 26,000 steps with each leg and twice the training time and stress as the elite marathoner."

Which is interesting but then they use it to draw all sorts of odd conclusions:
"If your goal is to complete a marathon and to feel reasonably good doing it, consider a walk/run approach and use it from the start of your long training runs and the race itself, not after you're starting to suffer."

Anyway a topic for discussion none the less - I am still thinking of limiting my long runs to 3:30 which if I can get my long run pace down to 9:30 (shouldnt be too difficult is only 7 seconds a mile plus with the MP paced sections I am planning) I can cover 22 miles...but if I cant get it down I will stick to the 20s again