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

beer_tins

RichOneday wrote: »

Double Left click first, it then opens in a new window. Then you can right click.... (I think )

Thanks. Single left click opened the pic in a new window.

GSXRCarlos

Hey all,

i'm back after a bit of a lay off, was in the gym on monday on a treadmill and completed the lowest 5k setting (0-3 incline) in a time of 30:48, just need to work on my time and distance for the 10k in manc.

I have a busy lifestyle at the minute as i want my house ready before the end of March and i'm not getting much time to run (1 or 2 nights a week - no time at weekends)

Is there anything i should be thinking about for increasing my distance from 5k to 10k - ideally wanna be able to run 10k in under an hour

Lurkio

becky_rtw wrote: »

Hello Lurkio

Glad to hear you've been getting out and good luck for Saturday!!

thanks Becky

Well, that was a turn up! I think last week's 'jog' and the cycling at the weekend got the bits moving again....

Out : 11:54
Back 12:31

Time - 24:25 :eek: :eek:

That's not a million miles away from my usual time for that route! So inside I am :j, however physically I am a bit _pale_ - good soak this evening should help

Adding on my usual 3 minutes for parkrun's undulations, if I get anything under 27:30, I'll be happy!

Then its about setting a target........

Carlos - sorry I can't help. I'm a bit new to all this.....

Idiophreak

Just got back from a session...went horribly wrong. Had planned on a gentle 7 miles, but the guys said they were doing a sprint session, so thought it would make a change, and be a little faster. They didn't mention, however, that they've changed their "sprint session" to be 2mins on, 1 min off....for 20 reps. 8 miles later, I'm knackered

KeepYourChinUp_2

well I can nearly walk properly again wohoo. I need to run but cant. Becky pm'd you let me know if it didnt go through I have had to switch computers.

becky_rtw

Got it KYCU - sent you an invite from the site

(and everyone else so far )

beer_tins

GSXRCarlos wrote: »

Hey all,

i'm back after a bit of a lay off, was in the gym on monday on a treadmill and completed the lowest 5k setting (0-3 incline) in a time of 30:48, just need to work on my time and distance for the 10k in manc.

I have a busy lifestyle at the minute as i want my house ready before the end of March and i'm not getting much time to run (1 or 2 nights a week - no time at weekends)

Is there anything i should be thinking about for increasing my distance from 5k to 10k - ideally wanna be able to run 10k in under an hour

When is the Manc 10k? i.e. will you have time to increase your number of sessions before it?

You haven't got much to play with, really, but increase the distance of one of your weekly runs gradually, by around 10% a time. Make sure you run this easy, not your full 10K pace. If you have time, you should aim to run further than 10K in training before the race. In an ideal world.

As for the second session, keep it easy as well for now. Maybe increase that to around 7K too, but not until you've exceeded 7K on your long run. If you find you're not improving naturally, you may be able to do something else with this session on some weeks. But like I say, you don't have many sessions to play with.

bank_of_slate

RichOneday wrote: »

For cod's sake!!!!;) It looks like she had to get her skates on though.....:p

Oh dear!

He ARRIVED just after I logged off the comp so I now have a nice piece of smoked haddock to nom after tonight's run!
...Linda xx

bj-sailaway

RichOneday wrote: »

BJ - What are the 3 runs a week that you're doing at the moment?

If they're all the same pretty much then you will hit a plateau and not go beyond. Its time to mix things up!!!!

Hmm - same route, same 3.5 miles - OK, what's the mix?

Becks - mapmyrun.co.uk - I'll give it a go.

Simply - medium/long term targets, yes - that might help too! I'd love to achieve a 1/2 marathon.

i think I did so well to lose so much weight, and to manage to run at all - the euphoria of that is over now, need to improve or set some new goals, and yes, I've used the cold winter as an excuse - but isn't it funny, this plateau doesn't make me happy! There was a time in my life I'd have only dreamt of being where I am now.

So guys - suggestions?

I'm off to run 2 miles to the gym now, do some weights and 2 miles back - that's a different routine at least. I normally cycle.

back soon!

RichOneday_2

Week 23/30 (Blackpool)
Mon15/2 Rest Day
Tues16/2 10.0 Miles 1:16:59 (7:42/mile) (Pulse 76)
Weds17/2 4 x 1 Mile (6:05,5:53,5:52,5:51)(Avg 5:55/mile) (End Pulse 126)
Thurs18/2 10K 48:08 (7:46/mile) (Pulse 76)
Fri19/2 10K 48:42 (7:51/mile) (Pulse 70)
Sat20/2 parkrun Leeds 5K 18:54 (6:05/mile) (9th/206)
Sun21/2 Great North West 1/2 Marathon 1:22:47 (6:19/mile) [75.50%]

Week 24/30 (Blackpool)
Mon22/2 Rest Day
Tues23/2 10.0 Miles 1:11:57 (7:12/mile) (Pulse 96)
Weds24/2 10K 46:35 (7:30/mile) (Pulse 100)

Well that felt easy enough but the pulse looks a bit high, possibly 10-15 bpm, for that effort level.

Will monitor that tomorrow and may have to ease through the track session.