DFW Running Club!!

chickadee

Hi there, back home now, showered, fed and still beaming . Had a great run this morning and really enjoyed the race. As Rich has previously mentioned, there is a speedy downhill start and a correspondingly tough uphill halfway round the route. I finished in 53:13 :j which I am more than happy with, considering I would have been happy with pretty much anything sub-55mins.

OH is still gutted at not being able to run, even more so when he saw the race momento. Probably the best I have ever had!

It was great to meet Rich as well and put a face to the name and have a little chat. Thanks for cheering me on at the end.

sallyx

Wow chick thats a great run from you!! Pat on the back and pass the endorphines over!!

sallyx

RichOneday wrote: »

No problem. Are we looking at the same available days as per the original plan?

There is actually quite a bit of time still, 15+1 ie 15 weeks training and 1 tapering, so drawing a line under things, taking a deep breath and starting a consistent path towards April 26th is a good idea!:D

I will be doing a run club run on Monday which generally is 4-6 miles
Tuesday will be a walk to work and back 3 miles
Wednesday have approx 2 hours
Thursday I could possibly squeeze in a run if I want to go out in the evening in the dark but would prefer not really
Friday have approx 2 hours free to run
Sat - Rest day or available to do a long run if I need to re-arrange
Sun - Long run

When I put it down it looks like I have a lot of time but have to fit it all other duties in that time too!

chickadee

RichOneday wrote: »

Just out of interest I've done my own calculations on equivalent shorter distance performances for a 4hr marathon which gives the following:

5K 26:05
10K 53:49
10Miles 1:27:50
1/2 Marathon 1:56:49
Marathon 4:00:00

Thanks Sally. More than enough endorphins here for both of us :j .


I'm interested in these predictions Rich. Considering today's performance and previous races I have done in the past (some of the longer distances I haven't covered recently) I wouldn't be aiming too high to do a 4-hr marathon. I have previously done 10m in 1:25 and 1/2 Marathon in 1:54, although not recently.

.....or am I still on a high from this morning?

hypno06

Well done chickadee - that is absolutely fantastic!! You must be so so pleased!

Sub 50 can't be far away on a flatter course?

RichOneday_2

chickadee wrote: »

I'm interested in these predictions Rich. Considering today's performance and previous races I have done in the past (some of the longer distances I haven't covered recently) I wouldn't be aiming too high to do a 4-hr marathon. I have previously done 10m in 1:25 and 1/2 Marathon in 1:54, although not recently.

.....or am I still on a high from this morning?

Well, yes, you are still on a high from this morning but the predictions are about speed.

You have enough speed based on this morning's effort to go under 4 hours. To actually achieve 4 hours just needs enough distance work ie sufficiently long 'long runs' and sufficiently high weekly mileage.

Your speed this morning was 8:34/mile, which was worth around 8:20/mile on a flat course.

The equivalents for ladies are:
10K 8:20/mile
1/2 Marathon 8:40/mile
Marathon 9:00/mile

Since a 4hr marathon is 9:10/mile you have sufficient speed to achieve that!:D

PS There is a bigger speed differential between distances for ladies than for men. So for men, pace drops by 15secs/mile for each increase in distance whereas for ladies it drops by 20secs/mile for each increase in distance!

hypno06

So, oh guru rich - am I on target for a 4:30 marathon in 16 weeks time?

RichOneday_2

hypno06 wrote: »

So, oh guru rich - am I on target for a 4:30 marathon in 16 weeks time?

Cheeky!;)

Okay, well lets say you did 60 mins for 10K:

10K 9:40/mile
1/2 Marathon 10:00/mile
Marathon 10:20/mile

Since 4hrs 30 mins is 10:18/mile you are well on track. By getting the distance work done your speed will automatically improve further anyway to give you some leeway.

So the emphasis should be on 'getting the distance' rather than lots of speedwork to achieve 4-30 if that makes sense?

kmstuart

Phew harder work than expected that run. Still 11.55 miles down, aprox uphill for 5.75 then about turn. Time was 1:54:18 ave pace of 9:54 even with several walk breaks. Have decided my next race is unfeasable as there is still a hint of hip problem plus i'm no way fit enough to go 4 time as far a week on saturday. On the plus side i can recoup most of my train fare i think. More when i return from the shower.

RichOneday_2

Pennine 10K Results

For this morning's race my time has been corrected to 43:21, which has strange echoes of the first 5K a few weeks back, which was corrected to 23:21. Spooky!:p

The more professional Chickadee got her time to agree exactly with the organisers at 53:13.

But the best bit was that I ended up in position 69!! I've always wanted to say that!:p Thank god there were no photographers about!!:o

http://www.ukresults.net/2009/pennine10k.html