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

evab_2

Well done squizz, sounds good - when is that?

redsquirrel80

evab wrote: »

Well done squizz, sounds good - when is that?

25th April - same day as London Marathon I think?

evab_2

Ooh day after my birthday, birthday 1/2 mara - interesting!

RichOneday_2

beer_tins wrote: »

Thanks, rich. Presumably the jump from 16 to 20 should be OK?

Looks like my office is about 10 miles from my house (following roads, not straight line). *** BT rubs chin in contemplation ***

What kind of run should the 10 miler be?

Yep, its not really much of a jump, especially with 2 weeks between them. The mental preparation for a 16 or a 20 hardly differentiates between the two...you'll see when you get there.:D

The 10 miler should be a 'run as you feel' type run....but it would be most beneficial to ease it towards a marathon paced run as the weeks go by, obviously making allowances for stop/starts at road junctions, hills etc.

E.g. I'm trying to get a marathon paced run every so often over 10 miles at 6:35-6:40 pace but because the 10 mile course I use has around 1:30 worth of hilliness I accept 6:50 as a good approximation of marathon pace.

beer_tins

Thanks again, rich! Very helpful as always!

evab_2

Just looking at some possible events for this year, new Chester marathon but costs £30!!!!

becky_rtw

Just remembered

Am now within 1 minute and 26 seconds of my challenge time

RichOneday_2

becky_rtw wrote: »

Just remembered

Am now within 1 minute and 26 seconds of my challenge time

And to add into the mix - McMillan now suggests you can knock out a 22:48 5K (which sounds reasonable), a 47:21 10K (stretching it) and a 3:42 Marathon (Lets not get carried away just yet:p).....

becky_rtw

RichOneday wrote: »

And to add into the mix - McMillan now suggests you can knock out a 22:48 5K (which sounds reasonable), a 47:21 10K (stretching it) and a 3:42 Marathon (Lets not get carried away just yet:p).....

:eek::eek::rotfl::rotfl: It has always been out for me at the distance end of things anyway so I'll ignore that last one - 22:48 sounds good though

Mon - 6.24 miles in 56:39 9:05 mins/mile

Really struggled to keep a lid on it today because while I had all sorts of odd aches and pains, the muscles in my thighs were very fresh...going to have to go slower tomorrow :o

RichOneday_2

Week 19/30 (Blackpool)
Mon18/1 Rest Day
Tues19/1 10.0 Miles 1:08:19 (6:50/mile) (Pulse 108)
Weds20/1 13.5 Miles 1:44:58 (7:46/mile) (Pulse 94)
Thurs21/1 Rest Day
Fri22/1 10.0 Miles 1:12:48 (7:17/mile) (Pulse 88)
Sat23/1 parkrun Finsbury Park 5K 18:56 (6:06/mile) (5th) [72.76%] (http://www.parkrun.org.uk/finsbury/results.aspx)
Sun24/1 10.0 Miles 1:13:20 (7:20/mile)
Sun24/1 St Albans Fred Hughes 10 Miles 1:07:30 (6:45/mile) (62nd/617)(http://www.sportsystems.co.uk/ss/res...tm?eventId=338)
(20.0 Miles 2:20:50 (7:02/mile) Combined)


Week 20/30 (Blackpool)
Mon25/1 10K 45:58 (7:25/mile) (Pulse 94)

That was an interesting comment on the legs, Becky, because mine were just the same....feeling light and ready for action despite the quads having done a job yesterday!!

So, for what was supposed to be just a gentle recovery run, it flowed along quite briskly.

Maybe some DOMS to look forward to tomorrow, perhaps?