DFW Running Club!!

RichOneday_2

Week13
Mon24/11 7.0 Miles Brisk Walk
Tues25/11 3 x 1 miles 6:40, 6:39, 6:45 (Pulse 134) (Average 6:41)
Weds26/11 10K 53:44 (Pulse 96)
Thurs27/11 8.0 Miles 1:07:26 (Pulse 100)
Fri28/11 10K 55:34 (Pulse 98) (6am!)
Sat29/11 ParkRun Leeds Hyde Park 5K 22:47 (http://www.parkrun.com/Default.aspx?tabid=257) (Event 61-posn 50th)

Today saw the second effort at the Parkrun 5K race in Leeds Hyde Park. This is an ideal set up to use the race as the second quality session each week, so the intention is to now make this a regular fixture.

This morning was incredibly icy, even where it didn't look to be so it must have been black ice in some places. On a testing undulating course it meant the early stages had to be taken cautiously to avoid twisted ankles or worse, although I don't think there were any serious mishaps.

The time this week was 22:47 compared to 23:21 at the first effort last week, so very pleased with that.

I would just reiterate once more that these are excellent small events, ideal for easing into racing or as quality training sessions and are free.

hypno06

Well done becky and well done rich!

I walked for an hour this morning.......at reasonable pace. That will be my prep for my long run tomorrow.

Hope everyone else is having a good weekend!

hypno06

becky, I hope you enjoyed the ice skating!

I am being naughty today and going against Coach Rich's advice..........

Today there is a 5k race, and the Norwich Half Marathon. I was going to do the 5k, but I have entered the Half instead......

I know it is too far, but I am going to use it just as a training run, to see how much further than my 9 miles I can do easily. I am under no illusions about my limits and have in my mind that when I need to slow down, I will do 1 min walk per mile marker before jogging the rest of the mile, which I am hoping will keep me moving along reasonably well.

I decided to do it because it is a big race - over 2500 runners so the atmosphere is good and there are people who are slower than me taking part. There are very few opportunities for events that big, locally, between now and the Marathon.

So, I apologise Rich, for not taking your advice......and I promise that I will not go too fast too early. If I get close to my 11 min miles then I will be happy - 11 min miles would give me 2:23 and I would like to be home in under 2:30.

I will report back later this afternoon.

Good luck to everyone pounding the pavements today x

sallyx

Good luck today hypno im sure you will have no problems at all

Good Morning Good Morning.....Been up since 5am :eek: and although I was supposed to run 14 miles this morning I came in a shade under that but did my 13 miles in 2:15 which for me is good. Dam Nike paused workout at around 11 miles so not sure how much extra I did but guessing about half a mile.

The last half marathon I did in September (which was nearly all flat) was 2:36 so massive improvement and pleased with the hard work I have been putting in!

hypno06

That is such a good improvement in such a short period of time! Just think how good you will be by April - you must be well on target :T

chickadee

Hi everyone, Well done Sally on your excellent half. Fantastic improvement there! Hypno, I hope you enjoyed your race. Let us know how you got on.

Becky & Rich, still fantastic progress being made by both of you. You are so focused it is brilliant.

Not a great running week for me. Only managed my intervals, a 4-miler and 10k today. To be honest I've felt a bit off all week, not ill, but just wanting to snuggle on the sofa. Forced myself out just now and decided to to a 10k progress check. Measured on mapmyrun and borrowed OH's Garmin just to check and did exactly 10k (6.2m) in 53:14. Not sure if this is where I need to be at this stage, or if it is a bit behind schedule, but I put a lot of effort in and was steaming when I got back home .

Right, must get off for a shower.

Wonder how Poorbabe is getting on in Jamaica.

hypno06

chickadee, that sounds like pretty good running considering you are feeling a bit "off" at the mo!

I did my half marathon - 2 hours 21 mins 35 seconds - so just under my 11 min mile pace - 10:47 average, which I am very very happy with

My children both did the 5k - and both finished in 28 mins so good work there from them too :T

All collapsed now :rolleyes:

chickadee

hypno06 wrote: »

chickadee, that sounds like pretty good running considering you are feeling a bit "off" at the mo!

I did my half marathon - 2 hours 21 mins 35 seconds - so just under my 11 min mile pace - 10:47 average, which I am very very happy with

My children both did the 5k - and both finished in 28 mins so good work there from them too :T

All collapsed now :rolleyes:

Brilliant Hypno, well done. :T :T

Under 11 min mile pace is great for a half marathon. You should be very pleased with yourself. (As should the mini-hypnos for their 5k. At least you should have some peace and quiet this afternoon. )

hypno06

Thanks chickadee - yes we are all exhausted but happy! I really wanted to get round in the 2:23:00, which is the 11 min mile rate, but accepted that this was a lot further than I have been so far, so set myself a target of coming in under 2:30:00. Working on the basis that every step I took over 9 miles was an improvement, was a great motivator really because I was achieving something with every stride.

I set my "virtual partner" on my garmin at 11 min pace so I knew I couldn't get carried away running too fast at the beginning, and that was a real help - I always stayed just ahead of my virtual partner, so fab!

I walked for 30 seconds only, at 12 and a half miles - there is a hill at that point, and I could keep running to the top of it, but when I got to the top I wanted to collapse - but there was no way I was going to let my kids see me walk down the home stretch, so 30 seconds was all I was going to allow myself before I started running again!

I'm happy - I have proved something to myself today, and now I can concentrate on doing some good quality training for the marathon in April.

RichOneday_2

Gosh, it does look like there's been some great running efforts going on today. We must arrange for freezing cold temperatures more often - it seems to get every body out there doing superb efforts!!

Hypno - Very naughty!!:p To be fair, the point of a plan is to not make things any more difficult that they really need to be. But, on occassions, if something is telling you you're ready for more, then you probably are. So, you've certainly proved something and leaped forward a fair old way in believing you can achieve your aim I would expect. Superb effort.

Sally - 5am?? I don't know how you managed to get out at that time in sub-zero temperatures but 2-15 for 13 miles in a training run represents a massive improvement. Hopefully, that will convince you that you're well on track with the amount of time still left to the FLM.

Chickadee - 53:14 and you're not sure if you're 'where you should be'? That has got to be worth 51 minutes race pace and possibly 50 mins so you're definitely on track...and still several weeks to go. Relax, you're going to do it!

Becky - I don't know whether you realised, although you probably did, but you also achieved your fastest 12 mile time yesterday, by about 3 minutes. That 1-52 probably isn't far off the mark for a dedicated 12 miler now!

Great efforts all round!!!:D:D:D:D