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

mascott514

Still knocking out the miles..7 yesterday, and easy 3 today.
Just looking at my training plan, i was dreading a jump up to 40 miles due next week, but i just calculated that after moving a run last week in the last 7 days i have done 39 miles, and i feel ok...

got poked in the eye by an umbrella yesterday outside houses of parliament. it was obviously my fault for not anticipating his movements.....wanted to snap it but lots of heavily armed police....

whats worse...less people / more umbrellas....or.....loads of tourists but no eye poking........

on clothing..i use cycle jackets/tops as i have loads of em in different warmths, and they all have really good pockets in the back.

beer_tins

RichOneday wrote: »

That would give you a Long Run (Sunday), a Tempo run (Saturday) plus a 9/10 Mile MP run..........that 3 key sessions sorted, with gentle intervals to come later on.

Apart from that you then want to be getting as many miles as you can handle in the 'Easy' range to build the muscle structure. The main benefit of the 'Easy' miles is to increase the size and the number of the mitochondria in the muscles, in other words your ability to store readily accessible fuel.

Cool. So I'll keep up those 3 "key" runs and do planty of slow runs to work/lunchtime runs in the week on top of that.

We'll talk about intervals when I'm doing stupid miles. Don't want to hamper distance work at this stage. And anyway, I may well be getting speed benefit from the distance work anyway.

bank_of_slate

RichOneday wrote: »

Oh yes - It was one of the (many) hills in my first marathon. I'm still wearing the scars.:p

Its difficult not to have hills in any routes around there but that one is tough. Just getting up it is quite an achievement - your hamstrings must be getting stronger.

It seems that the club runs are really helping you get routes done that you might not otherwise do.

It's helping a great deal! Especially the hill repeat sessions, I have to do them with the club, I used to shy away from them.

Very happy with my progress! :T
...Linda xx

becky_rtw

Evening all

Good running from everyone...almost too many to mention but from memory Red, BOS, Rich, Simply, BT, Ev and I'm sure there were more!!! Everyone is doing so well at the moment - oh yeah Mascott as well!

Winder how KMS is getting on this week? We havent heard from Poorbabe or Chickadee for ages either

Okay so for me...
Mon 6.24 miles in 56:39 9:05 mins/mile
Thurs - 10.4 miles in1:31:44 8:49 mins/mile

Well that felt good - havent felt that flowing for a long time, still a few odd niggles in the hamstrings but felt really strong and could have pushed more but was trying to reign it in a bit (doh!)

Simplycynical

Week 13/17 (NDVM)
Mon 18/1 Rest Day
Tues 19/1 5 Miles 00:48:38 (09:40/mile)
Wed 20/1 4 Miles 00:38:46 (09:38/mile)
Thurs 21/1 7 Miles 01:06:26 (09:28/mile)
Fri 22/1 10k 01:00:21 (09:42/mile)
Sat 23/1 Rest Day
Sun 24/1 18 Miles LSR 03:22:49 (11:15/mile)

Week 14/17 (NDVM)
Mon 25/1 Rest Day
Tues 26/1 4 Miles 00:41:50 (10:26/mile)
Wed 27/1 5 Miles 00:49:46 (09:56/mile)
Thurs 28/1 6 Miles 01:00:58 (10:08/mile)

I think this morning's run proved that I don't actually wake up until after I've started running. My pace for the 1st mile was 10:43/mile - I then got progressively faster with the 6th mile being at 09:31/mile. :rotfl:

Wow red you were really motoring - you weren't hanging about either beer tins - well done!!

Good work on the hills Linda

We're running about the same amount of miles per week mascott - what distance is your LSR this week?

Simplycynical

That was speedy Becky - looks like your early night did the trick

becky_rtw

Yeah I think it did

(although my easy pace is around 9min/miles now if I want to aim for 3:45 so I am going to give it a go and hopefully get fit trying!)

mascott514

Evening thanks Becky, not bad running yourself.

Simply my long run is due to be 14 miles..........however


just been out for my 3 miler, legs felt heavy but ok, got going running at about 9.10 pace, half a mile to go quite strong pain at top of left knee. had to walk the last 1/2 just to be safe. I have a rest day tomorrow so due for 7 miles Sat.

I hope its all right. last thing I need is an injury. I could put both runs back and do my long run on monday.....any thoughts.

I guess your long run is heading up towards 20 miles is it Simply. I am a few weeks/ months behind. With my plan I get 3 20 milers in before the marathon.
I am hoping that once I get up to that level of mileage I can keep it going, then i might see the kind of improvement Becky has had.

Incidently Mrs Mascott has been out three times this week. I am not allowed to go with her!

Simplycynical

Ooh, that sounds painful mascott - hope it's feeling better soon.

I've managed 1x20 and 1x22 miles so far but have been struggling on and off to complete the longer distances. Most of my LSR's between now and May are 20/22 so I've got plenty of opportunities to get the high mileage runs in

If I remember correctly I did 3x20 miles in the build up to Abingdon and that got me round ok.

Good on Mrs mascott for getting out there - my OH has decided that running is definitely not for him.

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)
Tues26/1 Rest Day
Weds27/1 13.5 Miles 1:44:26 (7:44/mile) (Pulse 90)
Thurs28/1 10.0 Miles 1:14:48 (7:29/mile) (Pulse 88)

Just a case of getting another chunk of miles in the bank tonight. Very steady.

Simply - Its not a bad idea getting your training done whilst still asleep. Trouble is that when I used to do that I forgot that I'd been for a run and was always wanting to go out again later.:p

Mascott - I hate umbrellas at the best of times but to hit one at running speed would be a nightmare.:eek:

Becky - Looks like the weekend is fully out of the legs now. Time to push on......:D:D

Oooo I wonder if I'll get a cake for my 50th on Saturday?;)