DFW Running Club!!

RichOneday_2

Week14
Mon1/12 Rest Day
Tues2/12 10K 51:20 (Pulse 118)
Weds3/12 3 x 1 mile 6:34, 6:39, 6:34 (Pulse 142) (Average 6:36)
Thurs4/12 10K 48:23 (Pulse 128)
Fri5/12 10K 55:21 (Pulse 98)

This morning's 6:30am effort was the hardest of the week by far due to a wee bit too much partying last night ! It felt like some sadistic torturer had been banging two house bricks against my head all night!:mad:

It was also very, very slippy but nonetheless I felt a great deal better at the end of the run than the beginning.:D

Well done on the runs - Becky, Sally, Idio and anyone else who has got out there today.

And a shortish race in NY will suit your build up just fine, Becky. I can feel your excitement!:D

RichOneday_2

Week14
Mon1/12 Rest Day
Tues2/12 10K 51:20 (Pulse 118)
Weds3/12 3 x 1 mile 6:34, 6:39, 6:34 (Pulse 142) (Average 6:36)
Thurs4/12 10K 48:23 (Pulse 128)
Fri5/12 10K 55:21 (Pulse 98)
Sat6/12 Park Run Leeds Hyde Park 5K 22:08 (http://www.parkrun.com/hptt_results.aspx - Event 62 Posn: 25th)

Today was the third attempt at the Hyde Park 5K in Leeds. It couldn't be classed as anything other than dangerous when we saw the course this morning - with the first 500m being sharply downhill followed by an acute turn on ice at the bottom anything could have happened, so much so that the main instruction at the beginning was that this was the one and only time that the organisers didn't want to see any PBs!

I think the advice was taken on board until the first corner was cleared but, as can be seen from the results, it soon turned into a normal race.

The three weeks so far have gone:
22/11 23:21 45th
29/11 22:47 50th
6/12 22:08 25th

so at least they are progressing in the right direction. The other advantage of using these races as quality sessions is that there is already some meaty rivalries starting to develop which always helps when you're trying to get up early on a Saturday morning to do a hard run!

Happy weekend running everyone!:D:D

hypno06

Another excellent run rich......I wish there was something like that in our neck of the woods - that 5k would be a nice start to the weekend!

I have a streaming cold......not a cough, but a sore nose and croaky throat. I was in two minds about doing anything run-wise this weekend, but I have done very little since my half marathon last weekend, and really need to focus on the road ahead (excuse the pun!)......

So having been stuck in a sports hall all day watching the kids do karate (7 hours!!!!!) I decided to go round the block to clear my head and test my legs. I did 2.7 miles in 28 mins so 10:28 a mile average. It felt much slower than that because my legs were still heavy from not having run much during the week I think, but I was pleasantly surprised with my time. I know it was only a short run, but what would have felt slow at 12 mins a mile just a few weeks ago, now feels slow at 10:30......so hopefully that means I am improving!

I will go out in the morning, but whether I will do my planned 10 miles or a shorter run will just depend on how I feel when I start - I would rather do 5 miles and feel that I have enough in me to do another run on Monday at running club, than do 10 miles that wipes me out for another few days!

I am assuming that is the right way of approaching it! Of course if I wake up with the cough that is currently afflicting DS, then I won't be running anywhere but will go for a walk instead!

Hope everyone is doing well this weekend x

sallyx

Hypno I would completely abandon the run tomorrow unless you are 100% ok. You will just be prolonging getting better by running when your not well.

sallyx

How bad is it to be thinking I can't be bothered to go running at 6am tomorrow. In fact how would it sit if I were to swap tomorrows long run to wednesday morning? I am so tired, the thought of getting up and running 12 miles fills me with dread. Roll on April

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
Week14 Total Workload 37.5 miles, 37.5 running, 0 walking, RP=39, Runs=6



Week14
Mon1/12 Rest Day
Tues2/12 10K 51:20 (Pulse 118)
Weds3/12 3 x 1 mile 6:34, 6:39, 6:34 (Pulse 142) (Average 6:36)
Thurs4/12 10K 48:23 (Pulse 128)
Fri5/12 10K 55:21 (Pulse 98)
Sat6/12 Park Run Leeds Hyde Park 5K 22:08 (http://www.parkrun.com/hptt_results.aspx - Event 62 Posn: 25th)
Sun7/12 6.5 miles 57:56 (Pulse 106)


Summary of Week 14:
1. Fastest 5K @ 22:08
2. Fastest 10K @ 48:23
3. Fastest Interval Session @ 6:36 average

Set off this morning on a 12 miler, which was great, but towards the end of the first lap the lure of the cereal bowl was much stronger than the lure of the second lap!. Hence it became a 6.5 miler!

It seemed a fair assumption that energy was running low, and considering there had been three heavy drinking days this week and the fastest 5K and 10Ks in the last 4 days, the assumption seemed a reasonable one.:rolleyes:

I got the feeling that if I'd carried on I would have been doing a rendition of 'Leaning On A Lampost' by 9 miles, otherwise known as 'Doing a Becky' - or is that something else? I do get confused!:p

But what a beautiful run! Bright sunshine glistening on white frost and great scenery - even the chirpy little birds seemed happier than normal!:D


Start : Weight 14st 12lbs BMI 30.6
Week13: Weight 11st 10lbs BMI 24.4
Change: Weight -44lbs BMI -6.2

RichOneday_2

Hypno - That approach sounds just right. Do no more than you feel comfortable with and you'll be fine. But any coughs or chestiness and no running at all - which is pretty much what you were saying!

Sally - Using the word 'dreading' sounds bad. Running is for enjoyment not torture so if you're feeling like that about a run just don't do it! Or do something much shorter and very easy, or even walk.

There's something a bit odd, though, about dreading a run that can be as slow as you like and is shorter than a run you breezed through last week with no ill effects.

Becky - Good luck with the 12 miler - just keep it above 1-46!:p

Poorbabe - Find some internet access. We need to know how yesterday's marathon went!!!

sallyx

Rich I think its just because I am SO tired at the moment, have an essay to hand in tomorrow and I have to run before DD gets up on a Sunday so that means leaving 6am latest. Sure the blue's will past and I will get back into it again this week

Anyway I didn't go this morning and in fact I was up twice in the night with DD and then up at 6am with her anyway so would have been tricly even if I had gone. Got run club tomorrow night

evab_2

evab wrote: »

Monday - 4 miles steady pace - done
Tuesday - 1/2 mile warm-up, 5 x 200m sprints / 200m jog recovery, 1/2 warm down home - done
Wednesday - Hill work 4/5 reps
Thursday - Slow 3 miles
Friday - Rest
Saturday - Rest or slow 3 miles depending on how my legs are!
Sunday - 4 1/2 miles, steady pace.

OK so haven't been on for a few days but have been busy including running, I had to stop at home on wednesday so hill work done on Thursday instead - managed 5 reps. I did a very slow 3miles on Friday, a rest day Saturday and went out this morning.

Before I went out this morning I weighed myself, I've lost another 2lbs so making steady progress.

Today I ran down to the beach as it's nice to go out in the daytime.

Bad points of the run: it took me 50.15 minutes to run 4.5miles!

Good points of the run: I ran 4.5miles
The sun was shining
I saw a little weasel getting his breakfast
I managed a consistent pace

So feeling ok despite the time, but hey that will come.

hypno06

evab, to get out at all today seems to be an achievement! I joined the "unfit, unwell and lazy" and didn't run. Very little sleep combined with my cold was not wise - I did walk fast for half an hour and that was hard enough!

I will see what tomorrow brings, and am glad I did my short run last night, but I think I will be having an easy week to get back to "normal" and then pick up the milage again in a few days.....

I am still ahead of myself with my level of milage, so I can afford a few leaner days I reckon.

Well done to anyone getting any running in xx