DFW Running Club!!

(Land_of)_Maz

I am signed up and paid for the Leeds 10k folks!! http://www.runforall.com/

So it's me n Samster so far......... anymore takers?!!

We need to try and make this a club run/mini meet!!

Have even booked hotel for us for the night before, as it says 9am start..... haven't booked a hotel for the night of the 21st, as will either go home on the train or stay at Chez Snaggles if there is going to be a party!!

RichOneday_2

Week9
Mon27/10 10.0 miles Brisk Walk
Tues28/10 3 x 1 mile 7:35, 7:31, 7:27 (Pulse 136) (Avg. 7:31)
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)

Week10
Mon3/11 7.0 miles Brisk Walk
Tues4/11 3 x 1 mile 7:03, 7:02, 7:13 (Pulse 130) (Avg. 7:06)

Today was the second quality session and wasn't taken anywhere near as cautiously as last week, hence the reason why the third rep fell off a bit - there was nothing left to give!

However, the week to week improvement from 7:31 to 7:06 on a lower pulse was something of a surprise. I'll put it down to last weeks session being a cobweb remover!

donner_kebab

Hello everyone!

Hope you all are well! I haven't been about for ages as been having a bit of a funny few weeks whereas my head has been all over the shop Anyway, slowly getting back on MSE and catching up with everything and am feeling a lot more positive!

I haven't really been keeping up with the running like I should have been either, which is silly of me as I know it makes me less depressed but couldn't face it...doh! I have been getting out about once a week and doing a few miles at about 10 - 10:30 minute miles just generally plodding along. I have a 10k in less than 3 weeks so am hoping with 3 weeks training 3/4 times a week I could actually pull it off? Am really annoyed at myself but just wasn't feeling it.

But anyhooos hope everyone is well. I have no idea how to train in the next 3 weeks but will just see what happens. As long as I run 7 miles for the next 2 weekends I reckon I should be ok just probably have a rubbish time as don't think 3 weeks is enough to improve now I am back to slightly longer miles. I am trying hard to loose a few pounds too as think this will help xxx

becky_rtw

Rich - is there anything you can recommend for Doner for a 10K 3 weeks away?

I was thinking 1 fartlek 4 miles, 1 easy run of 4 miles, 1 hill run 4 miles and 1 longer run at the weekend times 3 weeks?

Well done on improving your times by the way Rich! Starting to not like you anymore ...whats the weight loss at now?

Idiophreak

RichOneday wrote: »

Tues4/11 3 x 1 mile 7:03, 7:02, 7:13 (Pulse 130) (Avg. 7:06)

What was the rest time on those? Sounds like a fun to me

sallyx

(Land_of)_Maz wrote: »

ooooh well i will have done 2 x 10k's in theory by then locally so maybe i should just put my name down!!

Will we be able to make it a mini meet!? I assume Rich is doing Leeds too?

Is anyone else????

Oh maybe....will have to see if there are any cheapy hotel deals! I WILL have a marathon under my belt by then so I'll be the one limping around at the back!

RichOneday_2

becky_rtw wrote: »

Rich - is there anything you can recommend for Doner for a 10K 3 weeks away?

I was thinking 1 fartlek 4 miles, 1 easy run of 4 miles, 1 hill run 4 miles and 1 longer run at the weekend times 3 weeks?

Well done on improving your times by the way Rich! Starting to not like you anymore ...whats the weight loss at now?

That looks just about right (you're getting the hang of this ). All the key components are in there without overdoing it, so yes something like that would be the best way to spend the 3 weeks between now and then, Donna.

Ooo, did you like me at some point then?:p Weight loss - I'm not sure but it was 14-12 down to 12-12 on the last check, so still carrying 1.5 stone over racing weight!!!!

Idiophreak

donner_kebab wrote: »

I have a 10k in less than 3 weeks so am hoping with 3 weeks training 3/4 times a week I could actually pull it off?

Easily. I'm no expert, but for your reassurance, for my first 10k, this was my 3 week build up:

week 1 -
tuesday - 13.5 mile run
wednesday - 1k swim
thursday - 4.8 mile run
saturday - 14 miles mountain bike

week 2 -
Tuesday - football
Wednesday - 6.4mile run
Thursday - 2k swim
Friday - 6.4 mile run
Saturday - 10k run

week 3
Monday - gentle swim
Tuesday - footy
Thursday - 3.5 mile run
Then three rest days, before the race on Sunday

As you can see, I only did 6 runs in the last 3 weeks, but actually felt quite strong and up for it come race day...I'd try and focus on making sure you can do the distance in the first couple of weeks, then try and focus on loosening yourself up etc in week 3...

RichOneday_2

Idiophreak wrote: »

What was the rest time on those? Sounds like a fun to me

1 minute!

Its the optimal rest time for this kind of work.

Interestingly the guy that won the New York on Sunday uses the following rep session:

12 x 1000m @ 2:55 with 1 minute rest.

Now its not the 1 minute rest or the 2:55 which looks particularly demanding but the '12 x'. Thats what sorts the top boys from the rest! Eye watering stuff - your legs fall off after 4!

(Land_of)_Maz

sallyx wrote: »

Oh maybe....will have to see if there are any cheapy hotel deals! I WILL have a marathon under my belt by then so I'll be the one limping around at the back!

erm no!!! i am the back of the pack missus!!!