DFW Running Club!!

beer_tins

Idiophreak wrote: »

I think there were about 2700 or something like that on the results sheet for the 10k...It's quite a flat race, so I think people are fast round it - and there were quite a few pros turned out for it - kenyans and the like

Ah, so I guess you placed around 900? I finished around 30,000 out of 1 million, i.e. top 3%, but I think it's fair to say there were a lot less serious runners (as a %) in that! Wish I knew how I did compared to other runners in the London race only...

RichOneday_2

Poodlecrazy wrote: »

Hi all

THought I would report in after the 10K yesterday. Well done Idiophreak - unfourtunately mine was not as good... although am more positive today!!

I made a fatal error of leaving it too long to start queuing for the loos and didn't get a chance to go which meant I started the race with a rather too full bladder! Doh!!! Anyhow I also positioned myself around the hour mark at the start as didn't want to hold anyone up.

Went off nice and slow (no choices was trapped by others) got to 5KM feeling great. Had some water oops and tried to get on with it. From 6KM onwards had to stop at least a dozen times to cross my legs I was so desperate for the loo :eek: !!

Anyhow despite all got over the finish line I think around the 57 - 58 minute mark. I don't wear a watch, it upsets me so will have to wait and see. The official thing said 58:40 so around that or better.

Was very frustrating to make such a basic mistake but you live and learn. On the positive side (aside from the loo situation) I felt really strong and could have happily gone on, after a quick wee of course lol!

Have entered the 5KM 'Big Fun Run' next Sunday in Bute Park to try and cheer myself up.

xx

Well, Poodle that was a wee-lly silly mistake wasn't it?:p

Isn't it amazing how all those 'To Let' signs start morphing into 'Toilet' signs when you're in need? - just the mind having a little joke.

Although on a practical point why didn't you chuck loads of water over yourself and then let nature take its course - nobody would have been any the wiser! (well except us of course!).

The time itself is good when you know there are 'minutes in the bag' for the little problems. Its far better than when everything has gone perfectly and you wanted a better time which becomes more of a head scratcher.

All in all a good performance - and at least it will be one of those races you don't forget!

RichOneday_2

beinerts wrote: »

Had a nice run on Saturday, brilliant weather. Did just shy of 13km, so 8 miles. Until the end I was pacing at 4'57" or better, so just under 8 minute miles. Didn't ache yesterday and don't today, so would I have been OK to go out again this morning, Rich? Pulse is down to 52 (didn't measure it yesterday), so I assume so? Anyway, back out tomorrow morning for me to keep my 4+ mile routine going.

*Ikea Croydon

That looks very promising - is 8 miles the furthest so far? If not, it must be close. Its worth taking the pulse at the end of the run, just to see if it was at the effort level that it felt to be.

It looks a little bit too fast considering the pace is close to your 10k race pace, but not necessarily so if you have gained a nice training effect over the last 3 weeks. Thats why the end pulse would be useful to know.

The evidence of little stiffness/achiness tends to suggest that you were running comfortably enough in the 120-140 pulse range. If that is the case you're now in 43-44 min 10k shape.

RichOneday_2

The OV Diary
(Start RP=56)
Week1 Total Weekly Workload 46 miles, 12 running, 34 walking RP=49
Week2 Total Weekly Workload 41.5 miles, 14 running, 27.5 walking RP=45
Week3 Total Weekly Workload 41 miles, 13 running, 28 walking RP=44

Week 3 has got to be classed as a good week after managing the first continuous 10k for 2 years and then seeing the recovery and training effect work well to allow another 10k:

Mon Rest
Tues 10K 1:15:15 (Pulse 130)
Weds 6.5 miles Brisk Walk
Thurs 7.0 miles Brisk Walk
Fri 10K 1:06:36 (Pulse 130)
Sat 6.5 miles Brisk Walk
Sun 8.0 miles Brisk Walk

The times of these runs are unimportant. At the end of the fitness phase in 5 weeks' time these steady 130 pulse 10Ks will be at about 45mins, so whether they are done at 62mins, 65mins or 68mins right now really doesn't matter.

What is important is that:
a) The process is working
b) The work is being done very cautiously and in an 'injury avoidance' manner. Over the course of this 8 week period the total workload will be approx 350 miles compared to 0 in the previous 8 weeks. This kind of additional stress is plenty for the body to cope with without having to chase times or develop anaerobic capacity at the same time.
c) It is all unrushed.

There is another 5 weeks of this 'fitness program' leading to running 50mpw. It all feels well on course at the moment.

Target Setting
I have decided to come off the fence and put my neck on the chopping block by stating the 2hrs 43 mins in London 2010 is now a firm target. Until I set it as a target it won't be 'real'.

This will involve reaching other targets in advance, ie 34mins 10k and 1hrs 16mins Half Marathon, so long term planning will be needed to get the training right for these.

It is the first time I have publicly declared a 'big' target (they are normally kept very close to one's chest just in case they go tits up) but I'm working on the principle that when I'm feeling like slacking I'll just have to think of the grief I'll get on the forum and motivation will be resumed.:p

beer_tins

RichOneday wrote: »

That looks very promising - is 8 miles the furthest so far? If not, it must be close. Its worth taking the pulse at the end of the run, just to see if it was at the effort level that it felt to be.

It looks a little bit too fast considering the pace is close to your 10k race pace, but not necessarily so if you have gained a nice training effect over the last 3 weeks. Thats why the end pulse would be useful to know.

The evidence of little stiffness/achiness tends to suggest that you were running comfortably enough in the 120-140 pulse range. If that is the case you're now in 43-44 min 10k shape.

Yes, I think 8 miles is about the furthest I've done. Could have gone further, but had to get back to get showered and out in time to watch Crystal Palace lose :rotfl:. Will have a pop at a further distance this coming w/end unless wedding planning commands I can't. I think there is definitely something of the training effect happening. I felt lazy because I've only done about 5 runs since my 10K 3 weeks ago* but perhaps all the resting has helped me. Or maybe it was too fast and over the 120-140 BPM rate.

I would love to get a sub 45 minute time on a 10k. I'll have to start monitoring pulse rates so I really know what's what. Interestingly I do sometimes feel the stiffness in my legs after football (next day and day after). I guess it's much more high pace and intense compared to my running. I wonder if the footie is helping my pace, because I'm not really doing any interval training.

*plus footie and badminton I guess

sallyx

RichOneday wrote: »

Target Setting
I have decided to come off the fence and put my neck on the chopping block by stating the 2hrs 43 mins in London 2010 is now a firm target. Until I set it as a target it won't be 'real'.

This will involve reaching other targets in advance, ie 34mins 10k and 1hrs 16mins Half Marathon, so long term planning will be needed to get the training right for these.

It is the first time I have publicly declared a 'big' target (they are normally kept very close to one's chest just in case they go tits up) but I'm working on the principle that when I'm feeling like slacking I'll just have to think of the grief I'll get on the forum and motivation will be resumed.:p

So we have it in writing now don't we!!! Thats some mileage you have been putting in so :T :T to you.

sallyx

Everyone is doing so well and its really inspiring and motivating.
Now I just need to get better so I can get out and run too.

Poodle I did have to laugh at your toilet incident! Why do they never provide enough toilets? I had to queue over 30 mins at Bristol and it made me almost last in the start off

beer_tins

RichOneday wrote: »

...2hrs 43 mins in London 2010
...34mins 10k
...1hrs 16mins Half Marathon

Wow, it's good to be ambitious Rich! Do you think times like these are achievable for relative newbie runners like myself? I was thinking more along the lines of a 3hrs 30 min target for London 2010 myself :rotfl:

RichOneday_2

beinerts wrote: »

Yes, I think 8 miles is about the furthest I've done. Could have gone further, but had to get back to get showered and out in time to watch Crystal Palace lose :rotfl:. Will have a pop at a further distance this coming w/end unless wedding planning commands I can't. I think there is definitely something of the training effect happening. I felt lazy because I've only done about 5 runs since my 10K 3 weeks ago* but perhaps all the resting has helped me. Or maybe it was too fast and over the 120-140 BPM rate.

I would love to get a sub 45 minute time on a 10k. I'll have to start monitoring pulse rates so I really know what's what. Interestingly I do sometimes feel the stiffness in my legs after football (next day and day after). I guess it's much more high pace and intense compared to my running. I wonder if the footie is helping my pace, because I'm not really doing any interval training.

*plus footie and badminton I guess

Stiffness from football is more likely because of lateral stress on knees and hips - there's twisting and jarring movements which you don't get in running.

The rest has helped the training effect take hold. You seem to be doing enough even now to be still moving forward because of the 4+ mile criteria. Sub 45mins will be an absolute walk in the park, on the evidence presented, as soon as you want to target it!

chickadee

Rich,

Great to see such ambitious plans put down on here. I am in awe!

Can you answer a few stupid questions for me please, related to the pulse information. What is RP (resting pulse?) How do you relate working pulse taken at the end of a training run to an anticipated 10K time? I am fascinated. I knew that if you were unwell your heart rate monitor would indicate this by showing your heart rate slightly higher than normal. By the way, is pulse the same as hear rate?

Sorry if this has been explained earlier, I am a newcomer to this thread (but becoming rapidly assimilated! :eek: )

Thanks