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

redsquirrel80

RichOneday wrote: »

Yep, that doesnt look too bad but I think you need more than 2 weeks for a new stress on the body to bed down.

So, without being too prescriptive because its only you that knows what you can handle, its probably better to push further earlier even if you are going to be pretty much at the end of your resources and then ease off in those last 2 weeks with probably 8, 8 at most to allow the muscles to strengthen up and reuvenate......

I think that by doing the sequence you have outlined you could leave yourself in a trough of tiredness come race day.

Just my thoughts though as these things are often trial and error.....

I will have a think about that - maybe something like 13/14, 16, 16, 8, 8? - suppose I will find out as the weeks go on how quickly I recover from pushing things further. My nose is running like mad today but I'm blaming that on people at work who bring their germs in

By the way, what do you call the muscle up the front of your leg, to the outside of your shin? My OH keeps prodding mine and going "eeuuww there should be bone there" (but he's just jealous cos mine are bigger than his) :rotfl:

KeepYourChinUp_2

RichOneday wrote: »

KYCU - Yesterday's WAVA was 47.28%, within a smidgeon of your 2009 best figure. Bodes well for a good year....

Thanks, bit disappointed tbh thought I had done better than that although I havent actually done any speed work so its all off standard base miles. Gonna start nearer the front next time :rotfl:



Oh carp mcmillanrunning now says I could do a half in 2:06:57

mascott514

Thanks Evab,Simply,Becky and Rich....
Just looking out at the glorious weather.
But I feel better today, no pain, so tomorrow I am back......the good thing is that next Sundays Long run was due to be a consolidation week, so I can just flip that with this week so if I put in a few extra miles this week I should catch up.

I wont worry too much, but its nice to get that mileage up.

Simply, well done on the miles.....how was it?....ok i imagine
Becky, your times are so good, but it clearly comes down to your effort and dedication, it wasnt that long ago you said racing wasnt working and you went back to basics with training. Just shows you knew what you were talking about.
Rich, when you are running at that pace, are you feeling like you may die at any point (how I feel if I push it) or were you listening to classic FM trying to remember the tracks you like. (how I run long distance!).

Also............do I need some rocket shoes or whatever they are called.............:D

Good luck to all you runners out there today........do a lap for me...

RichOneday_2

KeepYourChinUp wrote: »

Thanks, bit disappointed tbh thought I had done better than that although I havent actually done any speed work so its all off standard base miles. Gonna start nearer the front next time :rotfl:

The 'basis world record' for open age male 10K is 26:58, so 53:56 would score 50.00%.

Just chip away at it and you will see your WAVA improve...and when it stops improving you can look forward to joining those of us who rely on old age to boost the score.:rotfl:

becky_rtw

mascott514 wrote: »

Thanks Evab,Simply,Becky and Rich....
Just looking out at the glorious weather.
But I feel better today, no pain, so tomorrow I am back......the good thing is that next Sundays Long run was due to be a consolidation week, so I can just flip that with this week so if I put in a few extra miles this week I should catch up.

I wont worry too much, but its nice to get that mileage up.

Simply, well done on the miles.....how was it?....ok i imagine
Becky, your times are so good, but it clearly comes down to your effort and dedication, it wasnt that long ago you said racing wasnt working and you went back to basics with training. Just shows you knew what you were talking about.
Rich, when you are running at that pace, are you feeling like you may die at any point (how I feel if I push it) or were you listening to classic FM trying to remember the tracks you like. (how I run long distance!).

Also............do I need some rocket shoes or whatever they are called.............:D

Good luck to all you runners out there today........do a lap for me...

Glad to hear te knee is feeling better! Take it easy tomorrow and see what happens I reckon

Ah well I wish I could take all the credit but it was Rich's idea to go back to basics and to try the 4 hard days in a row thing...

Shoes wise - they are great but they come with loads of risk of injury so I would really only recommend them to people who have developed a decent style (i.e. dont heel strike) and who are at or near 'racing weight' - the lighter you are the less stress goes through the joints and muscles so the less risk of injury - if you feel (or anyone tbh) that you are at that point in your training then go for it! Doesnt have to be nikes either there are loads of other brands

RichOneday_2

mascott514 wrote: »

Rich, when you are running at that pace, are you feeling like you may die at any point (how I feel if I push it) or were you listening to classic FM trying to remember the tracks you like. (how I run long distance!).

Tbh the long runs are very therapeutic and the time when you feel the rewards of your efforts.

Achieving great race times and PBs are one thing but there is nothing better than effortlessly gliding along mile after mile just enjoying the great outdoors and appreciating the fitness you have developed.

There is a stage where it feels so right that you know the body was designed to do this stuff....the people who think that our activity is odd are missing out big time. And those who keep putting in token efforts and then giving up and then keep repeating the cycle are missing out even more because they are doing the initial hard work without getting any of the rewards.....

Towards the end of yesterday's run I was almost beaming like a Cheshire cat considering that I was basically repeating last year's Blackpool Marathon effort without it feeling like much of an effort at all. It felt a bit surreal........:D:D

beer_tins

RichOneday wrote: »

Sooner if you can! Maybe set off early and turn the Tuesday 9th run into a 16 miler?

It all depends on whether you think that you can avoid falling asleep at your desk afterwards?:p

That's going to be an early start! But that sounds like the best plan really. Is it OK to do a 16 miler on the Tuesday and then another long run (I think you mentioned 20!) on the Sunday, or is that too soon?

beer_tins

RichOneday wrote: »

Careful!!

After Saturday's 5K PB the first thing I said to her was that I wanted a pair of those racing shoes...........she was not particularly pleased that I was giving the credit to the shoes rather than the runner standing in them. Whoops!!:p:p:o

Thanks for the warning, rich!

Don't worry becky, we know the improvement's not all down to the shoes!

becky_rtw

That was before he'd even said 'well done' by the way

beer_tins

becky_rtw wrote: »

That was before he'd even said 'well done' by the way

He might as well have just shaken his head and said "kind of cheating, isn't it?"