DFW Running Club!!

beer_tins

RichOneday wrote: »

I had to look at the screen twice then. And then it clicked you were talking about kms not miles.

Pace is 100% irrelevant right now. Just knock out miles in blocks over 4 miles and you'll be getting all the improvement you need. Go too fast and you slow the improvement down because you go above the 70% maximum oxygen uptake level. Above this level your mitochondria development slows down as your body works on other things.

Just enjoy the morning sunrises and don't worry about pace - you've got enough to stress about right now (according to Maz! ).

Thanks Rich, I will do. I can always work on pace and distance closer to the time.

beer_tins

Herewegoagain wrote: »

Watching the sunrise while out running sounds heavenly (as well as knackering lol)
My exercise time is dictated by break times set by the office DOH, so can't see me doing the same "beers" lol
Hope you enjoy them each time, we do forget to notice these things in the rat race the world has become,unfortunately.

HWGA xx

It is nice once I'm out and the sun starts to rise, it's the getting up and out that's tough! Luckily I work about the same hours each day i.e. rock up between 9 and 9:30, leave between 5 and 5:30 (could be 9:30 to 5 or 9:00 to 5:30 -or longer - depending on work load).

I get down to the lake in the park near my place and do a few laps in time for the sunrise. I work in the city (no, not a rich banker I'm afraid!) and it really is a rat race. I'm glad to have a bit of peace an quiet, as well as the exercise in my day.

RichOneday_2

Maz, Is there any room in that buzzing zone for me to join you?

Just completed my first continuous 10k in just over 2 years in 1:15:05. Oh yeah!!

Now you will notice that this is slower than it took the lovely Becky to run 9 miles on Saturday - so I'm expecting a few 'Tee Hees' later. Having said that, lets hope Liverpool isn't connected to the internet and she doesn't notice.

Its also interesting that it is 3 minutes slower than my HALF MARATHON PB and yet I'm sure I've just got as big a buzz out of this as I did that day.

Funny old world!

Onwards and upwards......

redsquirrel80

Yay well done Rich :T

RichOneday_2

(Land_of)_Maz wrote: »

Rich.... i knew i had a serious question for you....

runchum Rachel has been complaining of a sore shoulder since our 3 mile hilly club run last wednesday night... it cleared after rest but flared up on sunday morning on our not at all hilly run.... Rachel does swim 2 days a week and will have had one swim in between...........

what do you think she might have done to make things hurt in her shoulder.....? Right side only, shoulder blade into mid back...

do you think it just might've been the addition of hills?

The trainer was telling us to lift our heads, and open out our chests.. (no mean feat in a shock absorber bra!) as our natural hill instinct is head down and get to the top!!

Once injured she really needs to see a physio, but that type of injury is usually due to insufficient warming up. Gentle helicopter exercises (backwards and forwards) on the arms and torso rotations are a must before any running/swimming exercises.

Apart from that injury could be from a sudden jarring that has moved the bone out of its resting position. But definitely a sports physio's advice needed on that one.

beer_tins

RichOneday wrote: »

Maz, Is there any room in that buzzing zone for me to join you?

Just completed my first continuous 10k in just over 2 years in 1:15:05. Oh yeah!!

Now you will notice that this is slower than it took the lovely Becky to run 9 miles on Saturday - so I'm expecting a few 'Tee Hees' later. Having said that, lets hope Liverpool isn't connected to the internet and she doesn't notice.

Its also interesting that it is 3 minutes slower than my HALF MARATHON PB and yet I'm sure I've just got as big a buzz out of this as I did that day.

Funny old world!

Onwards and upwards......

Good job, Rich! You're well and truly back if you're running 10k. As for the time (tee hee hee). Only joking! You know as well as I (better in fact) that that will soon start tumbling.

Idiophreak

RichOneday wrote: »

Maz, Is there any room in that buzzing zone for me to join you?

Just completed my first continuous 10k in just over 2 years in 1:15:05. Oh yeah!!

Now you will notice that this is slower than it took the lovely Becky to run 9 miles on Saturday - so I'm expecting a few 'Tee Hees' later. Having said that, lets hope Liverpool isn't connected to the internet and she doesn't notice.

Its also interesting that it is 3 minutes slower than my HALF MARATHON PB and yet I'm sure I've just got as big a buzz out of this as I did that day.

Funny old world!

Onwards and upwards......

Woo, good work, Roddy - nothing quite like the buzz of breaking a milestone, is there

(Land_of)_Maz

roddy???? did i miss that one?!

Idiophreak

(Land_of)_Maz wrote: »

roddy???? did i miss that one?!

Well,

R ich
O ne
D ay

is Rod...and Roddy just sounds much better imho

RichOneday_2

(Land_of)_Maz wrote: »

roddy???? did i miss that one?!

Idio's working on the RichOneDay principle. But do I really need any more names?

Well, thanks for the positive vibes. All little steps/milestones are worthy of celebration. But this is a phase for fitness groundwork so its all nice and easy. The buzz tends to come when the training effect kicks in when you're not necessarily expecting it.

So that session was geared up as a 5k run followed by 5k walk but felt fine so 10k it became. If the body is ready its ready. So just over 2 weeks into a fitness programme that is encouraging.