DFW Running Club!!

hypno06

RichOneday wrote: »

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

Yeah, we're not doing too badly are we?

:T :T :T :T

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 50.0 miles, 40 running, 10 walking, RP=40, Runs=6
Week10 Total Workload 52.5 miles, 45.5 running, 7 walking, RP=39, Runs=6
Week11 Total Workload 42.5 miles, 35.5 running, 7 walking, RP=39, Runs=4
Week12 Total Workload 46.5 miles, 39.5 running, 7 walking,RP=39, Runs=5
Week13 Total Workload 52.0 miles, 45 running, 7 walking, RP=39, Runs=6




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)
Sun30/11 12.0 Miles 1:45:59 (Pulse 110)

Summary of Week 13:
1. Fastest 5K @ 22:47
2. Fastest 8 Miles @ 1:07:26
3. Fastest 12 Miles @ 1:45:59
4. Fastest Interval Session @ 6:41 average

Today felt like it was going to be a bit of a struggle with some stiffness evident from yesterday's race. However, the biggest problem today was the conflict of interest between trying to go very steadily on the one hand and trying to get quick enough to get some heat in the muscles. I failed on the latter because the leg muscles never really warmed up throughout the 12 miles.

Anyway, the session still turned out fine finishing with 12 miles in 1:45:59 (Pulse 110) compared to 1:52:23 (Pulse 112) last time.

The week, as a whole, is another positive step in the right direction with progress across a range of distances.

Start : Weight 14st 12lbs BMI 30.6
Week13: Weight 11st 12lbs BMI 24.5
Change: Weight -42lbs BMI -6.1

hypno06

And 3 stone off too :T :T :T

becky_rtw

Evening All!

One post before I collaspe...its been a loooooong weekend

Wow Sally I am very very impressed - well done to you - really, really great improvement and effort considering the time you've had out

Hypno - great half marathon and you were well under your target time and to think a few weeks ago you were at 11 min miles for 10K now you're doing sub that for 13 miles!!!!

Chick - a great 10K - 53 mins is a fantastic time

Rich - drat got to near you time and you've zoomed off again...I can feel next week's target coming over me...

Well done everyone I feel like the whole lot of us have achieved some real benchmarks this weekend!

Skating was great by the way - but ended up at the Tower of London on because my choice was full - I didnt fall over once

hypno06

Glad that you have had a good weekend becky! I will join you in the "collapsed" state.......my feet hurt :rotfl:

RichOneday_2

Following on from the comments about base training and the current thinking about training at different speeds simultaneously, the following little summary confirms it quite nicely:

How to Run Faster

It is doubtful any of us know our relative make up of slow and fast twitch muscle fibres. To find that requires a biopsy – fibres are extracted (painfully) and studied under microscope. But we don’t need to know.

To run faster we have to, well, run faster. You can’t run a fast race, whatever the distance, if you haven’t run fast in training.
That doesn’t mean setting off like Bolt, and sprinting flat-out until your eyeballs pop out. Blasting off with legs spinning like Billy Whizz from the Beano (if you don’t remember it ask your mum or dad!) increases the chance of injury and is likely to be counter productive.

What is needed is to run shorter than your race distance at faster than race pace (after a good warm-up of course). You can do this with intervals, Fartlek (kind of a make-it-up-as-you-go-along run) or runs of moderately hard intensity that gradually speed up and finish fast. Just so long as you push the pace.

If you mix these runs up with some long slow ones, to build your stamina, you should notice race times coming down. Training programs for all distances are available from various sources, and all follow this general formula.

Idiophreak

Morning all...

Well, after my "easy" 7 on friday, my legs were actually feeling it a little on Saturday morning, so I decided against a long run and had a round of gold instead...Still, 4.5hours walking, lugging the clubs around...that's gotta be good for something

Yesterday I tried the 15 again, but gave up again (13.8) *sob* - just such a failure of mental strength...After around 12 miles I really find I have to use my mind to pick each leg up, move it forward, put it down again...Found myself stopping and saying "just can't do it"...and I'm like "what do you mean *can't* - get moving lardboy..." but to no avail.

Still, there are definite positives to be taken from it - something like 55:30 for the first 10k, including 600ft rise in altitude, so a much faster "out" than the last time I tried this route. And the half marathon in just under 2:02, so on a flatter, less muddy, course well under 2 hours should be a doddle.

It was real cold again, like rich said, I really struggled getting heat into my muscles. I wore a pair of my new "warm" smurf tights under my shorts, so most of my legs were ok, but my bum particularly struggled to stay warm. It was also the worst weather I've run up there in - the only place I could find grip was on the hard chalk, where the motorXs have eroded the soil away - but in the rains this had about 3" water flowing down it - so my feet were soaked through after 4 miles.

Like I said, though, some positives - my legs still felt strong at the end (a bit of a different story now, mind ) - no stiffness, no niggles or aches and pains. My breathing was fine, too, nice and slow and regular. Think I just ran out of energy, basically...maybe I'll add a banana to my muesli next time

Idiophreak

Oh, and my nipples actually felt it for the first time, in the wet, too - that's the last time I laugh at anyone moaning about that. Ouch.

becky_rtw

Week 9 Summary:
Tues - 1 mile warm up 2 mile intevals 7.30 and 730 total 3.36, pulse 140
Weds - 6.16 miles, 48 mins, pulse 140
Thurs - 6 miles (hills), 55 mins, pulse 94
Fri - 4.5 miles, 35 mins, pulse 100
Sat - 14 miles, 2 hours 15 mins, pulse 120

Total Miles = 34.02

So all in all a pretty good week - my fastest 10k and my longest run - yippee

Got a 10K time trial tomrrow and I'm hoping that because I've had two rest days it'll be super fast (well equal to or better than 48 mins anyway )

Happy running everyone!

becky_rtw

Hey Idio - I know you dont think you did very well - but considering the conditions that seems like a great run to me...you are mad though - mud, hills and cold!!!

I get that - I want to give up thing too, usually about a mile or two from the finish - I try to zone out by thinking about how I'm going to post my finishing time on here and what exactly I'm going to write...stops me thinking about the pain in my buttocks long enough to get back into the rhythm again