DFW Running Club!!

RichOneday_2

chickadee wrote: »

Hi everyone,

Just checking in after my outing this morning in the Accrington 10K. I finished in a quite respectable 57:35 (by my watch, official time may be a second or two different). It was good running weather, not raining but bright and fresh. The course is gently uphill for the first mile, then two miles charging downhill. Of course you know that you will pay for the downhill and mile 4 was steep uphill into the wind. 5 & 6 were ok, undulating but nothing to write home about.

It was a cheerful little race, well-marshalled with well over 400 taking part. Finishers got a t-shirt and an orange juice and there was a local sports shop operating a stall at the finish.

All in all, well worth getting up for! I am taking the time as my baseline time from which to improve.

Accrington? Where's that? Exactly......... (in a scouse accent, of course:p)

Well done Chickadee.

Thats not a bad starting point - I think your OH will stop laughing come January 25th.

Do you know what undulations there are in the target race?

That suggests that your current level for the intervals will be approx:

800 4:15
1600 8:55

Coming down to:

800 3:35 (Correct this on your plan, it was mis-typed)
1600 7:30

in January to get under 50 mins.

Should be achievable.

chickadee

As far as I can recall, the target race is a flat course mainly on cycle paths and out along the river. It is a PB course for many runners. Fingers crossed!

We picked up some entry forms for other local races this morning. The one for the Half marathon the day after we get married is a little ambitious I think! :rolleyes:

RichOneday_2

chickadee wrote: »

As far as I can recall, the target race is a flat course mainly on cycle paths and out along the river. It is a PB course for many runners. Fingers crossed!

We picked up some entry forms for other local races this morning. The one for the Half marathon the day after we get married is a little ambitious I think! :rolleyes:

If it is flat, then it's worth somewhere between 1-2 minutes on today's course so it all helps the cause!

becky_rtw

Oh coach I meant to ask - do I need to start thinking about the LM route at some point??

This is more of a general question I suppose - is it worth knowing the route or just seeing what its like on the day??

RichOneday_2

becky_rtw wrote: »

Oh coach I meant to ask - do I need to start thinking about the LM route at some point??

This is more of a general question I suppose - is it worth knowing the route or just seeing what its like on the day??

Its not really worth worrying about London - downhill for the first couple of miles, then flat to Tower Bridge, flat in the loop around the Isle Of Dogs back to Tower Bridge, flat along The Embankment, a bit downhill down Birdcage Walk (which you know well) and a teeny little bit uphill up The Mall to the finish.

One of the easiest courses anywhere, so no nasty surprises.

As for other races you have to trust the organisers to accurately describe the courses - but always beware when they use the word 'undulating'.

I tend to look at last year's results to see how the winner's time looks to judge the severity of the course.

PS Is there any significance to this post number? The sign of the super devil?

becky_rtw

Thanks Rich - I'll remember that - I know everything from Tower Bridge pretty well so that bit should be like my usual running home (but with lots of people!) at the end of one of long runs!

Yeah I'm doing the folksworth 15 in Jan - and they say the course is very hard so I'm a bit worried about that one as its my first proper race, but it was the only half I could find around that date...hmmm

sallyx

Everyone has been found from the run yesterday thank goodness!
Haven't been out today although just walked to town and back with DD but knee is sore grrrr and ive turned into waynetta today

hypno06

Chickadee that is an excellent time - well done you :T I am aiming for my first 10k to be on New Year's day......If I can get under the hour mark I will be incredibly pleased - that is my aim.........

Didn't make it out today - officially a rest day, and now I have eaten so much roast dinner I couldn't run if I tried I will put my trainers on tomorrow after work and make up for it. Honest :rolleyes:

RichOneday_2

The OV Diary
(Start RP=56)
Week1 Total Workload 46 miles, 12 running, 34 walking RP=49, Runs=0
Week2 Total Workload 41.5 miles, 14 running, 27.5 walking RP=45, Runs=0
Week3 Total Workload 41 miles, 13 running, 28 walking RP=44, Runs=2
Week4 Total Workload 46.5 miles, 17 running, 29.5 walking RP=44, Runs=2
Week5 Total Workload 42.5 miles, 21.5 running, 21 walking RP=42, Runs=3
Week6 Total Workload 46.5 miles, 26 running, 20.5 walking RP=41, Runs=4
Week7 Total Workload 50.0 miles, 34 running, 16 walking RP=40, Runs=5
Week8 Total Workload 49.5 miles, 42.5 running, 7 walking RP=40, Runs=6

Week8
Mon20/10 7.0 miles Brisk Walk
Tues21/10 10K 56:13 (Pulse 112)
Weds22/10 10K 55:06 (Pulse 118)
Thurs23/10 10K 59:41 (Pulse 106)
Fri24/10 10K 58:11 (Pulse 104)
Sat25/10 10K 56:58 (Pulse 112)
Sun26/10 10 Miles 1:40:29 (Pulse 98)

Summary of Week 8:
1. Highest Running Workload @ 42.5 miles.
2. First week to include 6 runs.
3. Longest run so far @ 10.0 miles.
4. Fastest three 10Ks so far at 55:06, 56:13 and 56:58 (Pulses 112-118)

Summary of 8 week Fitness Program:
1. Total Workload = 363.5 miles
2. Walking Miles = 183.5 miles
3. Running Miles = 180 miles
4. Miles> Pulse 132 = 0 miles


Start : Weight 14st 12lbs BMI 30.6
Week8: Weight 12st 13lbs BMI 26.8
Change: Weight -27lbs BMI -3.8

The task at the start of the 8 weeks was to build capacity to handle a 50 miles per week running workload in an injury avoidance manner. The emphasis during this phase has been on improving the power/weight ratio by increasing lean muscle mass and decreasing overall weight. Compared to 8 weeks ago the capacity to take on more intense work is vastly improved.

So, in a nutshell, Mission Accomplished!

Going forward, there will be a slow introduction of elevated pulse work, but with the bulk of mileage still being slow and steady - as an example week 1 will be about 8% quality work/92% steady.

redsquirrel80

Well done Chickadee!

And great progress Rich, it's amazing seeing it all written down like that.

I keep forgetting to check my pulse :rolleyes: