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

Simplycynical

Week 1/27 (NDVM)
Mon 26/10 Rest Day
Tues 27/10 3x1 Mile (08:48, 08:50, 08:47) (Ave 08:48/mile) + 1 Mile WU/WD
Wed 28/10 4 Miles Tempo 00:36:14 (09:03/mile)
Thurs 29/10 4 Miles 00:44:31 (11:06/mile)
Fri 30/10 Rest Day
Sat 31/10 5k Nite Run 00:28:14 (09:19/mile) + 1 Mile WU
Sun 1/11 10k 01:03:28 (10:12/mile)

Week 2/27 (NDVM)
Mon 2/11 Rest Day
Tues 3/11 3x1 Mile (08:29, 08:46, 08:47) (Ave 08:41/mile) + 1 Mile WU/WD

I enjoyed the challenge of the intervals again this morning (although was a little concerned because I think I've got the start of a head cold) and made good use of my Halloween head torch. I clipped it to the front of my high viz vest and it was great for checking my watch

Rich - That's a fantastic performance by Joan Benoit but I hope my marathon time isn't going to be consistent. :eek: It would be nice to think that I could improve on it.

Good to see you've got your motivation back bj - I think I remember reading that Uk is flying out on Friday too ...... but where is he???????

Looks like you had your tigger legs back today krider

How did your run go pinkhayley?

RichOneday_2

Week 7/30 (Blackpool)
Mon26/10 10.0 Miles 1:14:57 (7:30/mile) (Pulse 112)
Tues27/10 2.0 Miles WU
Weds28/10 2.0 Miles WU
Thurs29/10 12.0 Miles 1:32:19 (7:41/mile) (Pulse 114)
Fri30/10 10K 50:15 (8:06/mile) (Pulse 96)
Sat31/10 parkrun Leeds 5K 19:19 (6:14/mile) [71.31%]
Sun1/11 9.1 Miles 1:35:02 (10:24/mile)

Week 8/30 (Blackpool)
Mon2/11 10K 45:29 (7:20/mile) (Pulse 98)
Tues3/11 4 x 1Mile (5:48,6:03,5:40,6:08)(Avge 5:55/mile) + 2Miles WU/WD

A 'refreshing' interval session tonight performed in a blustery deluge. Funnily enough I had no complaints with the conditions - at least it was nice and cool. The reps weren't as inconsistent as they appear since the 2nd and 4th are quite a bit tougher than the 1st and 3rd.

The average of 5:55 shows that the legs are almost fully recovered from the high intensity workload a couple of weeks ago and overall the session was good enough to suggest that things are looking good for the weekend.:D

Becky had a very strong tempo run tonight on the back of last night's intervals - 5.46 Miles in 45:53 at a pace of 8:24/mile......spot on for the target pace zone.:D

Simply - Very impressive reps again with a natural improvement on last week. You're just taking anything thats thrown at you like a duck to water.:p

Glad you enjoyed your runs Tq and Krider!

Simplycynical

Wow Rich you and Becky are really motoring at the moment. Looks like all your hard work is paying off

Isn't the weather great now? It was wet and breezy when I went out this morning - it's so much nicer now it's cooler.

domesticgoddess789

rite, am back. added half a mile onto my run tonight and am pleased to report that I made it- had to slow right down in places but had enough energy left at the end to speed it up again. really pleased with myself tho cus i ran the whole time and have been stuck at this plateau for such a long time thinking il never get to 10km again.

thank you ever so much for your advice- will keep on adding half a mile gradually and see how i get on!
hayley

1HANNAH

Great running everyone

Week 17 - W4/9 to Reindeer 10k
Mon 26/10 - no run - london with the start of a blister
Thu 29/10 - 2.12m 26:11 2 laps of estate walked last bit - just didn't feel right
Sun 01/11 - 8.19m 1:36:58 (11:50/m) hard wind & rain
Weekly mileage - 10.31M

Week 18 - W5/9 To Reindeer Run 10k
Tue 3/11 4m 43:09 (10:47/m) Fartlek session :j this is the first time my average has gone below 11min/mile

RichOneday_2

Well done, Pinkhayley. Just be patient and only attempt to increase the distance in one allocated run per week. As today, let the pace drop as much as it takes to get the job completed. Good work.:D

Congratulations on another milestone, Hannah...it wont be too long before you start thinking in terms of sub 10:00 pace.....then you really will feel like you're getting somewhere. Consistent effort always wins through in the end.:D

Simplycynical

:j :T :j Well done pinkhayley and Hannah

kmstuart

Ah thats better, one laptop virus removed.

Now for some mile reps tomorrow before work if the weather is nice

becky_rtw

Simplycynical wrote: »

Tues 3/11 3x1 Mile (08:29, 08:46, 08:47) (Ave 08:41/mile) + 1 Mile WU/WD

Oooo get you!!! :j:j:j:j Nice one - especially the first one, but the 7 seconds improvement on avg from las week is pretty impressive too! :D

pinkhayley789 wrote: »

rite, am back. added half a mile onto my run tonight and am pleased to report that I made it- had to slow right down in places but had enough energy left at the end to speed it up again. really pleased with myself tho cus i ran the whole time and have been stuck at this plateau for such a long time thinking il never get to 10km again.

thank you ever so much for your advice- will keep on adding half a mile gradually and see how i get on!
hayley

Well done , keep at it as Rich says just once a week and you'll be cracking the 10k again in no time

1HANNAH wrote: »

Tue 3/11 4m 43:09 (10:47/m) Fartlek session :j this is the first time my average has gone below 11min/mile

Exciting! :D:D, well done on the sub 11 mins avg. Are you finidng this session is getting a bit easier now or do you find yourself pushing harder instead?

I'm feeling pretty good about this week so far with two great speed sessions completed, was on for a 52 min 10k last night when I got cramp at 5.5 miles - which is 2 mins quicker than my pb and I wasnt pushing very hard so thats good news

Tq - I am bit confused by your interval sessions...probably being thick, but usually the interval is the rest period so are you saying you ran for 1 mile and then took a minute rest or you ran for one min at that paces :o, anyway well done for the fast pace

Nice running Rich as usual - are you doing full recovery on the 4 now or an interval?

RichOneday_2

Congratulations to Simply and Krider....you both got new highest WAVAs in Saturday's 5K despite the congestion!:T