DFW Running Club!!

redsquirrel80

pania wrote: »

i think its metres hon.. how close together are the lines?

Erm, well there's 12 of them (I think, it's not the easiest map to read as it's just what you can get free online), in the space of a mile, and I can see from a nearby bit of the map that the lines represent a height difference of ten thingies (I think you're right it's metres - this is shocking, I used to know all about maps ). I actually think I should buy a proper map at some point so I'm not constantly surprised by new hills!

RichOneday_2

The OV Diary
(Start RP=56)
Weeks 1-8Total Workload 363.5 miles, 180 running, 183.5 walking RP=40
Week9 Total Workload 50 miles, 40 running, 10 walking, RP=40, Runs=6

Week9
Mon27/10 10.0 miles Brisk Walk
Tues28/10 3 x 1 mile 7:35, 7:31, 7:27 (Pulse 136)
Weds29/10 10K 54:56 (Pulse 110)
Thurs30/10 10K 54:53 (Pulse 106)
Fri31/10 10K 54:13 (Pulse 114)
Sat1/11 10K 54:31 (Pulse 112)
Sun2/11 8 Miles 1:15:56 (Pulse 112)

Summary of Week 9:
1. Equal Highest Total Workload @ 50.0 miles.
2. Fastest four 10Ks so far at 54:13, 54:31, 54:53 and 54:56 (Pulses 106-114)
3. First quality (speed) work.

Today's run was a little early in the day with yesterday's 10K only being at 6pm last night. However, there is some serious couch potatoism to do this afternoon - New York Marathon now to see how Paula gets on (currently leading - what a surprise!) followed by the F1 finale in Brazil.

Anyway, the aim was basically to just get round the 8 miles, tick it off and move on - so happy enough with 1:15:56 on a 112 pulse (compared to 1:22:25 on a 98 pulse 2 weeks ago).

It was nice to get the first quality work in this week, although cautiously introduced because this type of work is 'high risk' in terms of potential injuries.

It is worth noting, at this stage before much quality work is done, how the low level training effect has improved fitness. Taking the fastest 10K each week for the last few weeks, the progression has been as follows:

1:15:15 (Pulse 130)
1:06:36 (Pulse 130)
1:02:23 (Pulse 128)
1:02:21 (Pulse 118)
0:58:38 (Pulse 118)
0:57:06 (Pulse 118)
0:55:06 (Pulse 118)
0:54:13 (Pulse 114)

As can be seen, the progression in times, and efficiency, is nothing to do with 'chasing times' or trying harder, in fact the opposite is probably true - this purely reflects how the body automatically adapts and improves its ability to perform even through low intensity work.


Start : Weight 14st 12lbs BMI 30.6
Week9: Weight 12st 12lbs BMI 26.7
Change: Weight -28lbs BMI -3.9

sallyx

Yet to see any highlights but nice to see Paula win the NYC Marathon again!

RichOneday_2

sallyx wrote: »

Yet to see any highlights but nice to see Paula win the NYC Marathon again!

It was never in doubt Sally! Always in control and just ran away from the field.

As total trivia, it was interesting that she was wearing the number 'F1' which led nicely into the Brazilian GP and another British triumph!! (Now that was edge of the seat stuff!)

sallyx

It certainly was Rich...he only just did it, really thought he had screwed it up again! Have you seen the NYM highlights?

becky_rtw

Hi All,

Sorry the late check in...

Did my first 12 today (after a rather heavy weekend I might add)...

1 hour 59 mins - sub two hours - I'm soooooo happy! I know I can do better when I'm not so tired/hungover as well!!!

And on an even better note my friend running NY did 4.16 odd when he was aiming for 4.30 so go him too!

Ooooo some great 6 milers going on here you lot...and well done Rich on completing week one such style!

I've been out and about all day so I'm off to sleep now zzzz

Have fun running everyone

RichOneday_2

sallyx wrote: »

It certainly was Rich...he only just did it, really thought he had screwed it up again! Have you seen the NYM highlights?

No, I watched it live this afternoon. The women's race was straightforward, but there was a dramatic end to the men's race.

Slow times today though due to winds and cold!

RichOneday_2

becky_rtw wrote: »

Hi All,

Sorry the late check in...

Did my first 12 today (after a rather heavy weekend I might add)...

1 hour 59 mins - sub two hours - I'm soooooo happy! I know I can do better when I'm not so tired/hungover as well!!!

And on an even better note my friend running NY did 4.16 odd when he was aiming for 4.30 so go him too!

Ooooo some great 6 milers going on here you lot...and well done Rich on completing week one such style!

I've been out and about all day so I'm off to sleep now zzzz

Have fun running everyone

Well done Becky - Its always a great achievement to manage something you've never done before - 12 miles puts you well into serious distance running territory!

sallyx

Oh now I will have to go off and find the mens race online to watch

chickadee

becky_rtw wrote: »

Did my first 12 today (after a rather heavy weekend I might add)...

1 hour 59 mins - sub two hours - I'm soooooo happy! I know I can do better when I'm not so tired/hungover as well!!!

Well done Becky! A fantastic achievement. You just know there is no hope for you when you say "I know I can do better...." You are well and truly bitten by the running bug!

Today I treated myself to another running gadget - a heart rate monitor. Hopefully by tomorrow I will have sussed out how to use it so I will do my next interval session wearing it. I hope it will give me a good indication of my fitness improvements.

I'll let you know tomorrow.