DFW Running Club!!

RichOneday_2

Week19
Mon5/1 Rest Day
Tues6/1 3 x 1 Mile (6:29, 6:16, 6:18) (Average 6:21) (Pulse 126)
Weds7/1 10.0 Miles 1:22:20 (Pulse 94) (8:14/mile)
Thurs8/1 12.0 Miles 1:40:48 (Pulse 104) (8:24/mile)
Fri9/1 10K 52:04 (Pulse 94) (8:24/mile)
Sat10/1 ParkRun Leeds Hyde Park 5K 20:05 (6:29/mile) (http://www.parkrun.com/Default.aspx?tabid=257 - Event 67, Posn 17th)

Well you could knock me over with a feather now the results have come through!!:D I was holding off full effort because of the icy air hurting the lungs and I only half expected to dip under the previous best of 21:09. But 20:05 is gobsmacking, over 1 minute improvement on this sort of time is huge when in full training and on relatively tired legs (ie 28 miles in the previous 3 days).

If you cant tell, I'm ecstatic with that result! 6:29 miling in those conditions!:D

So the series now looks like this:

22nd Nov 23:21 Posn 45th
29th Nov 22:47 Posn 50th
6th Dec 22:08 Posn 25th
20th Dec 21:44 Posn 15th
27th Dec 21:09 Posn 9th
10th Jan 20:05 Posn 17th

hypno06

sub 20 then next week

sallyx

Bloody hell you got a jet pack....

becky_rtw

Soooooo impressive Rich

That means over 6 races you've improved your time by 3 minutes and 16 seconds!!!!

Also looking on the site you are now nearly in the top 70% for you age group - one to target next week perhaps

Congrats again

chickadee

Hi everybody, Just thought I would update you on my progress to date.

Sun 4/1 - Pennine 10k 53:13
Mon 5/1 - Rest (very stiff calf muscles)
Tues 6/1 - 4.5m Easy
Thur 8/1 - 9.2 miles 1:26
Sat 10/1 - 12.8 miles 2:10

So for me, probably the highest weekly mileage in a very long time. I was shattered on Friday evening, but my friend was over from Paris and I had arranged to go out with her so I didn't get an early night. Also had an important meeting Friday pm where I was presenting a report so I was quite tired after that too. I had a snooze this afternoon though so I feel a bit more with it now. Am feeling OK (touch wood) as far as aches and pains are concerned so feeling very good....

....which is more than can be said for OH. Last weekend he was going to run the Pennine 10k with me but he pulled his calf muscle the day before so he had to be the race support team. He hasn't done anything this week and it was't painful at all so he decided to go out this morning for a gentle run. He got half a mile before he had to pull up and was in a lot of pain. He's booked a physio appointment but is now seriously considering whether he will realistically be able to train properly for London, as he doesn't think recovery will be overnight. Typically we have just booked our accommodation for London :rolleyes: so we might have to cancel but we'll hang fire for now.

Everybody else is doing great with their running. You route sounded lovely this morning Hypno. Pity about the blisters. I hope you get sorted out soon. A running shoe mistake can be very expensive. :eek:

Good to see you back Becky! Sounds like you had a fantastic time in NY and the rest has done you the power of good!

Rich - You have put some miles in this week too. The 10k must have felt so easy compared to the long runs of late. I have targeted a few runs that I would like to incorporate into my programme. I'll send it to you and see what you think.

Definitely an early night for me tonight.

chickadee

Wow! Just seen your result for this morning Rich. Fantastic! I second Sally's comment about the jet pack! I was going to say its an amazing improvement, but it isn't amazing, its the result of a lot of hard work and you really deserve it. Well done!

RichOneday_2

becky_rtw wrote: »

Soooooo impressive Rich

That means over 6 races you've improved your time by 3 minutes and 16 seconds!!!!

Also looking on the site you are now nearly in the top 70% for you age group - one to target next week perhaps

Congrats again

Thats a very good point Becky - over 1 minute per mile improvement in 7 weeks which equates to half an hour off the marathon time.

So for anyone thinking they're running out of time for FLM it does show that 15 weeks is a pretty long time to get improvements sorted out!

I'm impressed with the age grading change from 59.31% in the first race to 68.96% today. The winners were around 72%.

I'm still a little bemused!:rolleyes:

hypno06

Sounds like plenty of rest needed for OH, chickadee - I hope it is not a long term problem. I empathise though - I broke a metatarsal 4 days before London (a squillion years ago) and thought I would have to pull out, but the stubborn so and so within me FORCED me to run.......My mum was handing out painkillers on the way round :rotfl:

Your own running seems to be going fantastically!

As for my trainers - I think they will be ok, the blisters are in the area that has been unsupported by my old trainers (because they were so old the instep had given up!) so I think my feet are just unused to having the support that they need!

But my hips have not given me any problem on my two longish runs this week, so I think that this is a good sign - I think the lack of instep support on my old shoes meant I was turning my feet over when I ran, which then put pressure on my hips as they overcompensated.

**crosses fingers, because there is no more money for new shoes**

hypno06

Oh, and I am in the top 100% for my age group.......so there!

RichOneday_2

Chickadee - thats a very encouraging run with a tired body. Running roughly 4-20 marathon pace over that sort of distance when tired shows you have it in you to achieve your target.

Maybe if you had stiff muscles after Sunday, which would be justified after such a great effort, you might be able to convince Jonathan that you did actually try pretty hard!:p

He must be gutted though if its lasted for a week - its definitely time for some professional prodding and poking.

I look forward to seeing your plan.