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

RichOneday_2

Week 4/30 (Blackpool)
Mon5/10 Rest Day
Tues6/10 Rest Day
Weds7/10 8.7 Miles 1:16:21 (7:46/mile) [Spain]
Thurs8/10 4 x 1Mile (5:44,5:32,5:27) (Avge 5:34/mile) [Spain]
Fri9/10 10.0 Miles 1:08:38 (6:52/mile) (Pulse 120) [Spain]
Sat10/10 10K 42:04 (6:45/mile) (Pulse 118) [Spain]
Sun11/10 10K 45:02 (7:19/mile) [Battersea]

Week 5/30 (Blackpool)
Mon12/10 10K 41:11 (6:38/mile) (Pulse 114)
Tues13/10 4 x 1Mile (5:26,_,_,_) + 3 Miles WU/WD

A bit of a wasted effort tonight - went to do the 4 x 1Mile session only to find all the streetlights were out. As there is open farmland on either side there isnt much light from anywhere.

Anyway, I gave it a go but had to keep easing off a bit each time I got blinded by an oncoming vehicle or when I didnt quite get the footing right.

Pleased enough with the time of the first one but I reckoned the risk of a twisted ankle, or worse, was a bit too high to make it worth carrying on.

Ukevas

Nice easy 10.9m in 1hr 31m just trying to stretch quads out after the excitment of sunday

bj-sailaway

RichOneday wrote: »

Lakefront Marathon

Interesting turn of events in this race - the 3rd place woman is likely to be declared the winner because the winner was disqualified for accepting a water bottle between stations and the 2nd place was disqualified for wearing an iPod.

Some of the comments after the article are amusing.:D

http://www.jsonline.com/blogs/lifestyle/63668622.html

Wow! thanks, sent this to friends, who thought I was making too much fuss about the ipods at the Loch Ness races. 'ah, they always say that, but everyone wears ipods' was their response! Ha, now I have proof!

Idiophreak

RichOneday wrote: »

Some of the comments after the article are amusing.:D

I'm especially on board with:

TNBry wrote:

I would have just brought an MP3 player. Screw apple

Idiophreak

Quick question re: race prep. Did the 10k on sunday, an easy-ish 9 miler on monday, footy yesterday and I've got sprints booked in for tomorrow.

I really wanted to squeeze in a 10.5 before the half on Sunday...was gonna do it today, but legs are feeling a little heavy - so do I crack on regardless, or switch the 10 to friday and just have one rest day before the race instead of two?

RichOneday_2

Idiophreak wrote: »

Quick question re: race prep. Did the 10k on sunday, an easy-ish 9 miler on monday, footy yesterday and I've got sprints booked in for tomorrow.

I really wanted to squeeze in a 10.5 before the half on Sunday...was gonna do it today, but legs are feeling a little heavy - so do I crack on regardless, or switch the 10 to friday and just have one rest day before the race instead of two?

Thats a tricky one without knowing exactly what training you've been doing over the last few weeks.

However, a 10.5 miler 2 days before a half signifies a 'train through' race ie you are using it as part of your training rather than as a target in itself. It wont help your effort on Sunday but will probably detrimentally affect the time.

So, if you're looking to get the best performance you can out of Sunday do the 10.5 today or not at all.

Ukevas

What rich says.

If you want to run for times on sunday then I would not do more then 10m on Mon / Tues then nothing more than 6m on Wed / Thur. running on Friday / Saturday Is down to how fast your body recovers from runs... which is more down to your bodys makeup then anything else... ( but thats just what I use for 1/2s and seems to work ok for me )

RichOneday_2

BeerTins,

Just had a look at your training plan (only just seen it as I didnt realise you had my work email address!).

Anyway, the basic structure looks right. Just a couple of points:

1. Considering the nature of the target race the long runs build up too slowly and peak far too close to the actual race. This is more like the long run sequence that you would benefit most from:

0, 0, 0, 0, 4, 4, 10, 10, 12, 10, 14, 10, 16, 14, 18, 12, 20, 14, 22, 18, 22, 16, 22, 18, 14, 10, 26.2

2. The rest day between interval sessions could be hard to maintain. It would be easier to put a recovery run in there to try to get some of the waste products shifted from the first session - otherwise you'll be going into the second session at peak stiffness and probably find it difficult to actually complete.

Its usually easier, and more welcome, to schedule the rest day after the long run.

But apart from that it looks fine - there's plenty quality work in there, it just needs a bit more distance to complete the picture!:D

Ukevas

I like the look of the first 4 weeks

KeepYourChinUp_2

Ukevas wrote: »

I like the look of the first 4 weeks

Me too! :rotfl: