DFW Running Club!!

chickadee

Hi guys, wow its busy on here today! It must be the influence of a certain person back from NY

Just done my interval session and boy was it hard work! The track was really busy - there was some sort of selection trial going on so there were runners everywhere! The usual hurdlers and their coaches were there too, along with the referees and the rugby players in the infield. It was choccer.

Anyway, my ramble can't disguise that my times were poor, but I haven't done an interval session since 8th December and that one was 4 x 800m so easier in some ways than tonight. I did 3 x 1600m (8:11; 8:32 :eek: : 8:23) so averaging at 8:22. I suppose speedwork is something that needs to be done regularly to improve, and I know that without training I'll lose speed fairly quickly. Still, something to build on and I'm glad I went out.

Highlight of the evening: One of the referees said as I was leaving that since I had started running at the track I was definitely getting faster! Didn't know he'd been watching that closely .

Hope everyone's pain gets better soon. This includes blisters, backs, toes, achey muscles and everything else!

kmstuart

Woo plenty more posts today.

Decided i'm gonna do a 5kish time trail tomorrow. Should be er fun not 'raced' this short a distance since July. Not got a clue what times i'll clock up but it would be nice to be around 25 mins for the 5k (will be converting dependant on exact distance ran at speed). Been having interesting thoughts on targetting races for the year, not that i can afford many, and i may or may not reveal more tomorrow. Will depend on just how fast i am tomorrow probably. Next race is Feb 22nd and its a local 10 miler which i am currently thinking should be a decent PB.

Ukevas

chickadee wrote: »

achey muscles

but thats one of the best things in the world ..

hope you all have a good run today good luck Kmstuart.
of cause im back from mine and a new "current" PB 13m 13.5s :T

becky_rtw

Um excuse me Chick... Sorry you felt the intervals were difficult, but those are pretty good times to progress from 800 to 1600 m intervals

Well done Ukevas - gosh you get up earlier than me - I'm off out shortly for my intervals session - although not on a track today and with a backpack so I'm expecting them to be slower than usual - i also havent done them for a while...

Good luck with your time trial Km!

Happy running everyone

RichOneday_2

Week20
Mon12/1 Rest Day
Tues13/1 3 x 1 mile Intervals (6:27, 6:28, 6:38) (Average 6:31) (Pulse 122)

Not at all what was expected this morning! An average in the region of 6:10 would have been closer to the mark!

But this is just part of the ebb and flow of how muscles break down and rebuild - never an exact science. The low pulse indicates that it wasn't a matter of lack of fitness, just the muscles not wanting to perform!

Saturday's 6:29 pace on a hilly 5K shows the pace is there somewhere, so no worries.

Sally - It sounds like you're really enjoying yourself now, thats half the battle so keep it going. Great news!:D

Chickadee - That's a perfectly good session you got under your belt there! Based on your Pennine 10K effort your theoretical 1600m intervals should be around 8:00, so you're not far away from that. When you've had a few weeks without intervals it takes a couple of weeks to get the mental part of the exercise back into gear. But it feels good just to do them, doesn't it?:D

Ukevas - Have you got a bed wetting problem? What time did you arise this morning?:rolleyes:

Becky - Was there something about NY that took your fancy then?;);) Never mind flying the day after FLM, I want you to be flying DURING FLM!:D

becky_rtw

Morning,

Argh not a good session - one 7:51 and one 7:28 then had to stop (pulse 160 on stopping eeek)...I'm finding the intervals really hard - I keep butting up against the 7:30 time and my lungs just give out (there's plenty in the legs) - its annoying becuase I can run for 6 or more miles at nearly 8 min/miling and my speeds seem to have squashed into this one minute where fast and slow speed arent very far apart but the effort to break that is massive.

So the plan of action is to stop timing the shorter runs at all and run as slowly as possible, run more slowly on the long runs (i.e. stop trying for a pb every time) and then hopefully give my body the space to push more on the speedwork sessions - I'm also going to formalise my hill runs into hill intervals which should hopefully accelerate progress too...

Does that sound sensible coach??

Oh yes there's plenty in NY I need to see (Becky swoons slighty)

Idiophreak

RichOneday wrote: »

Tues13/1 3 x 1 mile Intervals (6:27, 6:28, 6:38) (Average 6:31) (Pulse 122)

Not at all what was expected this morning! An average in the region of 6:10 would have been closer to the mark!

But this is just part of the ebb and flow of how muscles break down and rebuild - never an exact science. The low pulse indicates that it wasn't a matter of lack of fitness, just the muscles not wanting to perform!

Low pulse? 122's about the highest yours has ever been, isn't it??

Anyway..have resolved to...GO RUNNING this week...stay tuned, folks.

Alias_Omega

Multi-Stage Fitness test again today, wonder how ill fair with it again.

Wanted to stock up on carbs today for lots of energy, but looking in the fridge there was no chance of that.

Confidence is not high..

Ukevas

RichOneday wrote: »

Ukevas - Have you got a bed wetting problem? What time did you arise this morning?:rolleyes:

:rotfl: Alarm went of at 5.15am out the door for 5.20am

in for work at 7am... tiz a hard life :rotfl:

kmstuart

Well that was an interesting run, espcially now i've had a look at the actual figures. Was intending to do the 5k time test but too many dog walkers so converted to a fartlek session instead. Added a new sheet to my master spreadsheet to calculate stuff out for me too, too much geekiness i know

0.79 mile warm up @ 10:08 pace
1 mile fast @ 7:33 pace
0.26 mile slow @ 9:52 pace
0.29 mile fast @ 7:21 pace
0.46 mile slow @ 9:36 pace
0.28 mile fast @ 7:19 pace
0.31 mile slow @ 9:15 pace
0.26 mile fast @ 7:26 pace
0.18 mile slow @ 9:27 pace
0.31 mile fast @ 7:45 pace
0.20 mile fast @ 9:40 pace
0.22 mile fast @ 7:35 pace
0.67 mile warm down @ 10:00 pace
Total 5.23 miles in 45:55 @ 8:47 pace

God only know what speed you are meant to run the fast bits at but i'm pretty sure McMillan has tempo intervals no faster than 8:20 pace so erm a wee bit fast not that i'm complaining.