DFW Running Club!!

pania

Hi chaps, sorry i vanished during conversation earlier, had issues. absolutely nothing personal i promise. off to see hypno so catch you all later. hugs p xxx

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
Week4 Total Weekly Workload 46.5 miles, 17 running, 29.5 walking RP=44
Week5 Total Weekly Workload 42.5 miles, 21.5 running, 21 walking RP=42

Week3
Mon 15/9 Rest
Tues 16/9 10K 1:15:15 (Pulse 130)
Weds 17/9 6.5 miles Brisk Walk
Thurs 18/9 7.0 miles Brisk Walk
Fri 19/9 10K 1:06:36 (Pulse 130)
Sat 20/9 6.5 miles Brisk Walk
Sun 21/9 8.0 miles Brisk Walk (2hrs 20mins)

Week4
Mon 22/9 7.0 miles Brisk Walk
Tues 23/9 10K Run/Walk (Stopped 4 miles, couple of niggles - 5K 30:59)
Weds 24/9 6.5 miles Brisk Walk (1hrs 48mins)
Thurs 25/9 10K 1:04:11 (Pulse 132)
Fri 26/9 8.0 miles Brisk Walk (2hrs 17mins)
Sat 27/9 6.5 miles Brisk Walk (1hr 49mins)
Sun 28/9 10K 1:02:23 (Pulse 128)

Week5
Mon 29/9 6.5 miles Brisk Walk
Tues 30/9 10K Run/Walk (Stopped 2 miles, heavy legs)
Weds 1/10 10K Run 1:04:37 (Pulse 112)
Thurs 2/10 10.0 miles Brisk Walk (2hrs 50 mins)
Fri 3/10 Rest Day (Muscles Too Tight)
Sat 4/10 10K 1:02:46 (Pulse 116)
Sun 5/10 10K 1:02:21 (Pulse 118)

The aim for week 5 was to ease up the percentage of running in the running/walking mix. With that aim in mind the key is to really back off the effort to absolute minimal effort.

There were two points in the week where the body was clearly trying to catch up with muscle repair, Tuesday and Friday, so Tueday's run was abandoned after 2 miles and Friday became a rest day. There is no point in fighting if the body is telling you it needs more time. And it can literally be just one day of rest that is needed.

Following the Friday rest day, Saturday's easy 10K was fine and then, with an 8 mile walk planned for Sunday, the body was giving clear signals that it was ready for more so the fatsest 10K so far (just) was done on a very low pulse.

To go from the first 10K in 2 years in 1:15 on a pulse of 130 to, less than 3 weeks later, two 1:02 10Ks on successive days on 116/118 pulses is very satisfactory progress.

5 weeks down, 3 to go........

Snaggles

You can see the progress you have made when you put all the distances and resting pulse rates together at the top like that - very impressive.

Do you feel any different? Less of an OV?

redsquirrel80

No worries P :grouphug:

Chris, you have a point, I'm slowly getting used to the 'gentle' incline that is the first half mile after leaving my house, which felt hellish a month or so back. Really didn't feel happy round that bit though, it was very quiet and a lot of abandoned buildings etc, so I'm going to re-think the route a bit, but it will include other hills,believe me, you can't escape them round here!!

Rich, you've reminded me that I forgot to check my pulse rate, oops.

RichOneday_2

Snaggles wrote: »

You can see the progress you have made when you put all the distances and resting pulse rates together at the top like that - very impressive.

Do you feel any different? Less of an OV?

Hehe I changed it to OV because the O now means, officially anyway, Overweight.

Although I'm not really - its only what the charts say.

But you make a good point - would progress be quite as obvious without the pulse rates? That's why I am a geek for numerical data and working out patterns. I don't worry about days that don't work out perfectly because they are inevitable. And there's usually a very good reason as well when you check out the overall data.

Snaggles

RichOneday wrote: »

Hehe I changed it to OV because the O now means, officially anyway, Overweight.

I was just thinking this - but you will be running out of 'O' words soon wont you? I suppose there's 'Okay', and eventually 'Outstanding'?? :rotfl:

But you make a good point - would progress be quite as obvious without the pulse rates? That's why I am a geek for numerical data and working out patterns. I don't worry about days that don't work out perfectly because they are inevitable. And there's usually a very good reason as well when you check out the overall data.

Hehehe, I like numbers, patterns and general geekiness too, but don't tell anyone.... :shhh:

sammy115

An endorphin overdosed Sammy checkin in.....

Just done a five mile run.. my first 5 miler in training....I was going to try an just run it but runchum couldn't manage it. However, we did run fairly long stretches and given that it was my first run in over two weeks following a holiday and a cold I was really happy with my performance...going to do an easy 30 mins on Wed and a fast 15-20 mins on Friday before a 5 mile fun run next Sunday....

Now, I ran today with a heart rate monitor so it is quite interesting to read the pulse rates of Richoneday....I have no idea what my resting heart rate is I am going to check that one out of the next couple of days. It did register at between 60-80 while I was driving to runchums house. During the first half of the run it was around 160bpm....at the end of the run (it ends on a hill - all my runs end on a hill - I live in a hilly area!) it was going 200bpm and I had to switch it off!

No idea what I am doing with the heart rate monitor - I might read the instructions later!:rotfl:

Snaggles

sammy115 wrote: »

An endorphin overdosed Sammy checkin in.....

These endorphin thingies have a lot to answer for don't they!!

It did register at between 60-80 while I was driving to runchums house. During the first half of the run it was around 160bpm....at the end of the run (it ends on a hill - all my runs end on a hill - I live in a hilly area!) it was going 200bpm and I had to switch it off!

This is the exact reason I wont buy one!

spud30

I want a runchum. Where do I buy one? Do they sell em on Ebay?

sammy115

Oh and I forgot - really well done Mrs Chickadee - you are inspirational!

And i have just wolfed down nearly a full chicken!