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

RichOneday_2

I like how this event's details include:

'Traffic Free? - No'

I think it will be traffic free if that start time is correct!!!:p

http://www.runnersworld.co.uk/events/viewevent.asp?sp=&v=6&EN=53431

kmstuart

Monday Rest Day
Tuesday 6.13 miles in 63:07 @ 10:18 pace
Wednesday 6.40 miles in 62:13 @ 9:43 pace
Thursday 7.63 miles in 76:32 @ 10:01 pace
Friday Rest Day

Legs were feeling tired again today but i could of carried on further if i wanted though.

becky_rtw

Some nice running there KMS and Catspaw

Have printed off the Abingdon forms - just need Rich to sign his and then we can post off on Saturday

Simplycynical

Week 14/27 (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)
Fri 29/1 6 Miles 00:59:39 (09:45/mile)
Sat 30/1 Rest Day
Sun 31/1 20 Miles 03:38:09 (10:54/mile)

Week 15/27 (NDVM)
Mon 1/2 Rest Day
Tues 2/2 5 Miles 00:49:39 (09:54/mile)
Wed 3/2 5 Miles 00:50:12 (10:00/mile)
Thurs 4/2 8 Miles 01:20:57 (10:06/mile)

It was a comfortable run this morning so I'm encouraged that things are settling down - I think I'll try a Hilly run tomorrow and see how that feels.

Good running kms and I hope you enjoyed the hills this morning catspaw.

Rich - looking at those results it seems the consistency prize is almost definitely coming your way. I'm sorry but that chap's account of his snowy encounters made me laugh out loud (OH gave me a very funny look) on account that he abandoned the car and went for his run. Definitely had his priorities right :rotfl:

Sorry to hear that you're still feeling tired Becky - I hope that you managed to get the day off ok. You can't beat a good sleep

So come on then peeps - anyone else for Abingdon?

evab_2

Good running catspaw, kms and simply.

I'm taking another rest day then will be out for a steady 5 miler tomorrow and slow 3miles on Saturday before Sunday's adventure up the hill!

I start working in the sports department at college on Tuesday so going to make the most of the facilities after I've done the induction. :DAlso going to be doing my own Level 3 NVQ in Leisure Management but hopefully i'll be able to do some more hands on courses when I've been there at while.

RichOneday_2

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)
Fri29/1 Rest Day
Sat30/1 parkrun Reading 5K 18:53 (6:05/mile) (4th)
Sun31/1 25.0 Miles 3:14:21 (7:43/mile)

Week 21/30 (Blackpool)
Mon1/2 10.0 Miles 1:18:54 (7:53/mile) (Pulse 84)
Tues2/2 Rest Day
Weds3/2 Rest Day
Thurs4/2 13.5 Miles 1:47:33 (7:58/mile) (Pulse 80)

Felt strong tonight, which is not surprising after two rest days, but still had to take it pretty steadily because of the underfoot conditions. Some more good miles in the legs anyway.:D:D

Simply - Just keep churning out those miles for now, they will certainly pay dividends when you get closer to the marathon. You're actually well on track for landing a sub 10:00/mile marathon or sub 4:20 if you keep building this base.

Catspaw - Good running, it takes a lot of strength to run 8 miles in mud.

KMS - 3 consecutive training days! You'll have to be careful, you're in danger of letting your training mileage exceed your racing mileage.;)

Simplycynical

Hi evab - are you looking forward to Sunday's 10K? Have you got a target time in mind? I like the sound of working in the sports department - good luck with the NVQ3.

Glad you enjoyed the run Rich; isn't the North/South divide strange? We've still got wet and mild conditions with not a hint of anything icy.

Oooh, I'd love to think that I could possibly be on track for a sub 10:00/mile marathon pace - that will keep me motivated!! Are you advising that I leave the Hilly run for the moment and concentrate on building mileage? Not that I mind in the least if you are - you know I'm not a great fan of hills

evab_2

Good run rich, we've got some odd weather up here too if I drive east it's been snowing again, if I go west it's pouring down with rain but in Prestatyn it's a bit windy but otherwise OK!

I'm aiming to get sub 60mins at least, feel strong and confident. What do you mean you don't like hills they're fab, when you're running down! I think you'll have a great marathon simply, you've been working so hard. No pressure like!

RichOneday_2

Simplycynical wrote: »

Hi evab - are you looking forward to Sunday's 10K? Have you got a target time in mind? I like the sound of working in the sports department - good luck with the NVQ3.

Glad you enjoyed the run Rich; isn't the North/South divide strange? We've still got wet and mild conditions with not a hint of anything icy.

Oooh, I'd love to think that I could possibly be on track for a sub 10:00/mile marathon pace - that will keep me motivated!! Are you advising that I leave the Hilly run for the moment and concentrate on building mileage? Not that I mind in the least if you are - you know I'm not a great fan of hills

Nope, hills are great!:p

You get more bang for your buck with hilly runs, its just that you cant let them feature too heavily when you're building up to a flattish marathon, specificity comes into the reckoning terrain wise....

4:20 is not out of the question at all. Put it this way, you wont find many seasoned marathon runners that can do most of their training at or around marathon pace, it would generally be about 10-15% at MP, 5-10% faster than MP and the rest at about MP + 1 minute or more.

So you've got enough speed for a 4:20, you just need to keep developing the stamina side of things.:D

evab_2

As usual my colleagues think I'm nuts to actually run is alien to them but up the Great Orme, woah!

I've found the regular hill work very beneficial, I won't do loads when training for Chester but definitely for Snowdon.

In training news not sure my brother is going to have a great London mara, not been able to train much and longest run 10miles yesterday! Hmm he who called me a lightweight for pulling out of Snowdon. Don't want to be mean but me thinks stubborn pride will get him round!