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

Ukevas

Good times :rotfl:.

RichOneday_2

Interesting data, UK.

Did you get any surprises from seeing the readouts compared to what it actually felt like on the day?

beer_tins

RichOneday wrote: »

Congratulations are once again due for Beer Tins, who landed his first ever top 10 position this morning at Bromley, finishing 7th in 23:34!!:T

Thank you! I raced no.6 hard to the end. I crept up on him slowly over the last 1k or so and made my move at the start of the tarmac on the finish straight. We were literally side by side and running hard, though in the end he just had more than me. Up to the last 50m I thought I had him and so did he (that's what he said anyway). I conceded defeat and jogged in 5 seconds behind him. First time I lost a duel to the finish, guess that's what it's like at the "pointy" end We were about a minute behind 5th and a minute ahead of 8th, so it was a 2 man race for us most of the way, really.

Most of the way round the ground was muddy and soggy, sucking at your trainers! So I was pleased enough with 23:34 in the end. I guess my "carb loading" on Thursday and "rest day" on Friday paid off :rotfl:. Of course I'm happy with 7th too, but it's worth noting there were only 35 runners yesterday!

Just came back from a leisurely 11.7 miler (about 1:50 by my watch). Not quite the 12 I'd secretly hoped for, but it was a good distance to get under the belt to build on. That's much closer to what my training plan says I should be doing at this stage. Now that my distance increases are going to be more reasonable, I'll finally start introducing some intervals into my week, too.

Good running, everyone who's been out and good runs to all that are yet to head out!

BT

RichOneday_2

And to think that there are people who think 'being competitive' isnt fun!:rolleyes::p

Good base to work from on the distance front...that is now your key session to focus on at the expense of everything else.

You will find that putting the miles in, even huge mileage compared to what you're used to, will not affect the parkrun times much and may even help them. Your legs feel tired but somehow you can always manage to get a decent 5K out of them.

However, intervals are a different matter. Doing a good quality interval session can really scupper attempts to get decent mileage in and will make 5K times fall right away (due to the much higher relative muscle damage).

So, if you can, try to keep any interval sessions relatively gentle and ensure you give yourself every chance to get the long runs/mileage in and you'll get to Blackpool in good shape.:D:D

Simplycynical

Week 11/27 (NDVM)
Mon 4/1 Rest Day
Tues 5/1 5 Miles Recovery 00:52:12 (10:25/mile)
Wed 6/1 4 Miles Tempo 00:39:37 (09:52/mile)
Thurs 7/1 4 Miles Recovery 00:42:35 (10:36/mile)
Fri 8/1 6 Miles Hilly(ish) 01:00:29 (10:03/mile)
Sat 9/1 Rest Day
Sun 10/1 12.6 Miles LSR 02:14:43 (10:41/mile) + 10 Miles Treadie

Week 12/17 (NDVM)
Mon 11/1 Rest Day
Tues 12/1 4 Miles Recovery 00:40:27 (10:04/mile)
Wed 13/1 5 Miles Treadie Tempo 00:43:28 (08:42/mile)
Thurs 14/16 Miles Recovery 01:05:11 (10:47/mile)
Fri 15/1 Rest Day
Sat 16/1 Rest Day
Sun 17/1 12 Miles LSR 02:03:23 (10:20/mile)

It was Mission Aborted for me today I had nothing in the tank and my legs felt like lead - very disappointing because it's such a lovely sunny day and the pavements are clear of any ice and snow. Never mind - it's runs like today's that make me appreciate the ones that go well.

Well done on the runs Uk and beer tins; I hope your run has gone well Hannah.

Ukevas

RichOneday wrote: »

Interesting data, UK.

Did you get any surprises from seeing the readouts compared to what it actually felt like on the day?

:rolleyes:..erm... no.... I do seem to remember a lot of up hill running and that only backs this up :rotfl:...

and nevermind simpley... you will be back on track in a day or two ..... Ready for your beating of Ukevas in Silverstone

Simplycynical

Ukevas wrote: »

and nevermind simpley... you will be back on track in a day or two ..... Ready for your beating of Ukevas in Silverstone

:rotfl::rotfl::rotfl: You always make me laugh Uk - the only way I'll beat you is by tying your shoelaces together ......... and I'm not sure I'd manage it even then.

I'm having a few health issues at the moment so when our Guru reappears I'll be picking his brains for some advice - ha, ha, he'll be ducking for cover having read this.

Ukevas

But the Ukevas V's members of the DFW Runners club = 0 : 1.... the big day allways gets to me

RichOneday_2

Week 17/30 (Blackpool)
Mon4/1 10.0 Miles 1:17:25 (7:44/mile) (Pulse 84)
Tues5/1 Rest Day
Weds6/1 Rest Day
Thurs7/1 10K 49:42 (8:01/mile) (Pulse 94)
Fri8/1 10K 46:59 (7:34/mile) (Pulse 88)
Sat9/1 parkrun Woodbank Park 5K 20:20 (6:16/mile) (4th) [67.75%] (http://www.parkrun.org.uk/woodbank/Results.aspx)
Sun10/1 10.0 Miles 1:37:57 (9:48/mile)

Week 18/30 (Blackpool)
Mon11/1 10.0 Miles 1:10:56 (7:05/mile) (Pulse 102)
Tues12/1 13.5 Miles 1:43:09 (7:38/mile) (Pulse 88)
Weds13/1 10.0 Miles 1:14:54 (7:29/mile) (Pulse 90)
Thurs14/1 13.5 Miles 1:42:16 (7:34/mile) (Pulse 92)
Fri15/1 Rest Day
Sat16/1 parkrun Middlesbrough 5K 18:48 (6:04/mile) (4th) [73.14%] (http://www.parkrun.org.uk/albert/Results.aspx)
Sun17/1 20.0 Miles 2:28:58 (7:27/mile) (Pulse 94)

Weekly Mileage: 73 Miles

Oh boy, that was good!!:D:D

I had hoped to get 80 miles in this week but considering that all the sessions have been completed at a decent pace, and considering the underfoot conditions for most of the week, the week as a whole is probably the best training week so far.

The course is very undulating and was run from the starting point of a hangover, no drinks at all during the run and a negative split (1:15:13 1st 10 miles, 1:13:45 2nd 10 miles)...all very positive signs of how the body is adapting.:D

Becky has had a bit of a decent session but she wont let me post about it.;)

Simply - 12 miles is still a good haul of miles. If your body needs to rest it needs to rest. Treat it to some nice food.:D:D

becky_rtw

Mon - 6.3 miles in 61:51 9:47 mins/mile
Tues - 6.2 miles in 49:47 7:59 mins/mile
Weds 5.74 miles in 55:21 9:38 mins/mile
Fri - 8.32 miles in75:05 9.01 mins/mile
Sat - 6.2 miles including 3.1 miles in 24:16 7:50mins/mile
Sun - 20 miles in 3:03:04 9:09 mins/mile
Total miles 52.76

:j:j

Wow is all I can say - I'm not usually good on Rich's hilly course so to run my fastest 20 miles EVER is truely amazing - it totally took me by surprise! To put that into perspective - its 20 miles at my intended marathon pace, in training and including a 400ft hill twice :eek:

We've had a chat about me possibly revising the sub 4 hour target, but I think I will see how I feel in 6 weeks or so before I try to load anymore pressure on myself - 31 minutes off is a hard task so to take more off would be exceptional...