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DCM Novices / Sub 4:30 Mentored thread

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    #482
    Sub430
    Registered Users Posts: 642 ✭✭✭Sub430


    LT run done.

    2 warm up miles at around nine minute mile pace were fine then into the LT part. I realised my pacing is a bit rubbish as tried to do 8 minute miles but varied wildly between 7:30 and 8:10 pacing according to the watch.
    Mile 3 in 7:51 was a lot harder than mile 4 in 7:41.
    I think I could feel lactic acid build up in my legs for mile 5 (could be all in my head) but this disappeared in the last mile.

    Overall it was a tough session, look forward to a easy recovery run tomorrow. Starting to look forward to the Thursday run and the long slow runs. Tuesday and Wednesday are the hard days.

    6m in 52:10. Avg HR 157 Max 177

    Shin splints didn't reappear thankfully - did the LT part on grass.


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    #483
    Sub430
    Registered Users Posts: 642 ✭✭✭Sub430


    3m recovery - 31m21 - Avg HR 145.
    Super morning, sunny but nice and fresh. Perfect for running.
    Carlsberg don't do running conditions but if they did..


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    #484
    Mr Marenghi
    Closed Accounts Posts: 216 ✭✭Mr Marenghi


    Off topic but you might find it a laugh, the first week or so of the training was pretty bad, I missed a lot of sessions, this is why, we were working on this ad -

    http://www.youtube.com/watch?v=6AJYKbfUHbI


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    #485
    rainbow kirby
    Registered Users Posts: 26,928 ✭✭✭✭rainbow kirby


    Off my feet until Monday, according to the physio I've got an issue with my hamstring and the tendon connecting it to the knee. 3 miles then, and I'm back with the physio next Tuesday. Blargle.


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    #486
    Sub430
    Registered Users Posts: 642 ✭✭✭Sub430


    rainbow kirby wrote: »
    Off my feet until Monday, according to the physio I've got an issue with my hamstring and the tendon connecting it to the knee. 3 miles then, and I'm back with the physio next Tuesday. Blargle.

    That's unlucky RK but try and look on the bright side, it is a bank holiday weekend, a good weekend for an enforced rest.

    Just back from a massage myself, hopefully sorted my hamstring out, if pain is indicative of success then I should be ok. Soooooooo tired though, only 7pm and I could certainly nap but there's grass to be cut :(


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    #487
    pug_
    Registered Users Posts: 636 ✭✭✭pug_


    Went to physio myself today with my ankle, was told I have to stay off it for the next 3-4 weeks :(


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    #488
    --amadeus--
    Closed Accounts Posts: 5,096 ✭✭✭--amadeus--


    RK - that sux but catching it and treating it early means that it's just a hiccup, you'll be fine. Dunno if this will cheer you up or not but I was reading your log and I saw that your knee acted up walking home from a night out. I wasn't sure of teh distance you'd walked so I googled the name of teh bar :eek: I hope MrsA doesn't check my Internet history!!!

    As for the rest of you you all look to be getting on very well without me lately! Sub & Buck, it's those tough days that'll stand to you come October. It's easy to bottle it, especially on wet, miserable days but consistency really is key here.

    As for build up races - race the dam things! You are probably fitter than you've eer been, enjoy it and set a few PBs. And a 10 mile or half in a few weeks breaks up the long (long) stretch to October. One of the reasons for the dip in motivation around now is that you have enough weeks done that your legs will be feeling tired pretty much all the time but the end still seems so far away. A shorter race on teh horizon breaks it up nicely and keeps you bubbling along really well. And before you know it we'll be tapering and then shortly after it'll all be over...!


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    #489
    rainbow kirby
    Registered Users Posts: 26,928 ✭✭✭✭rainbow kirby


    --amadeus-- wrote: »
    RK - that sux but catching it and treating it early means that it's just a hiccup, you'll be fine. Dunno if this will cheer you up or not but I was reading your log and I saw that your knee acted up walking home from a night out. I wasn't sure of teh distance you'd walked so I googled the name of teh bar :eek: I hope MrsA doesn't check my Internet history!!!
    rofl :D:pac:

    The physio said pretty much the same thing, she said it shouldn't be too much of a hit especially because I've done the half already so I already had a relatively decent level of fitness. Hopefully this heals quickly...


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    #490
    Sub430
    Registered Users Posts: 642 ✭✭✭Sub430


    --amadeus-- wrote: »
    As for build up races - race the dam things!

    Sir, yes sir!


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    #491
    buck65
    Closed Accounts Posts: 4,969 ✭✭✭buck65


    3 easy miles this morning, felt a surge of speed but held back - 12 miles tomorrow! There is a nearby 4mile race this evening but after much toing and froing have decided to skip it in case it impacts on tomorrows long run.
    As I said I have a wedding next weekend in Sligo so taking a break then- so gotta do the 12 this weekend.
    Still feeling a bit tired in the legs, its kinda a nice feeling though! Anyone agree?


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    #492
    goofygirl
    Closed Accounts Posts: 259 ✭✭goofygirl


    Is it also normal to feel cranky and tired most of the time? This week has been tough for me, as well as training and working full time there's another project I'm working on which needs to be finished by early next week so I'm putting in hours on that every night too. AAARRGH! I feel like I'm back doing my finals this week, it's at the stage where I'm wondering where I'm going to find time to go to the supermarket or wash my clothes and stuff.


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    #493
    Mr Marenghi
    Closed Accounts Posts: 216 ✭✭Mr Marenghi


    goofygirl wrote: »
    Is it also normal to feel cranky and tired most of the time? This week has been tough for me, as well as training and working full time there's another project I'm working on which needs to be finished by early next week so I'm putting in hours on that every night too. AAARRGH! I feel like I'm back doing my finals this week, it's at the stage where I'm wondering where I'm going to find time to go to the supermarket or wash my clothes and stuff.

    I havent been under much pressure and I feel tired and cranky, so I guess its normal !


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    #494
    Sub430
    Registered Users Posts: 642 ✭✭✭Sub430


    Mr Marenghi wrote: »
    I havent been under much pressure and I feel tired and cranky, so I guess its normal !

    Tired yes but that results in the most peaceful sleep. I'm only cranky when hungry, with this running I'm always eating so no crankiness :)

    9m LSR done.
    Miles 1 to 7 pace between 9:40 and 10:20
    Mile 8 in 8:55
    Legged it to the finish and ended up doing mile 9 in 7:06.

    Think the strides are definitely helping, felt good for the last two miles but to be honest for the last 100m I was fairly wobbly, form had gone out the window.

    I planned to take a gel at 6m but forgot the plan and ended up taking it at halfway. It was a High 5 with caffeine that I found to be much better than the ones last week without the caffeine. I don't drink tea or coffee so that is probably why. Caffeine plus Tiesto made miles 5 and 6 a pleasure.

    Happy with the run, bring on the weekend..

    9m in 1:25:11


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    #495
    rainbow kirby
    Registered Users Posts: 26,928 ✭✭✭✭rainbow kirby


    Sub430 wrote: »
    Caffeine plus Tiesto made miles 5 and 6 a pleasure.
    Nothing with Tiesto is a pleasure :pac:


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    #496
    Sub430
    Registered Users Posts: 642 ✭✭✭Sub430


    rainbow kirby wrote: »
    Nothing with Tiesto is a pleasure :pac:

    Philistine. :)


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    #497
    Oryx
    Subscribers Posts: 19,425 ✭✭✭✭Oryx


    Heigh ho everyone. :)

    Sorry to hear youre injured RK, been there done that, its not a nice feeling. But youll be grand, tis all part and parcel of the joy of running.:)

    Took a rest week this week, just got out this morning for a 6k run. Did it slow, legs are fine but overall Im still tired. Im gonna do a few catch up weeks, probably wont stay with the plan to the letter, but will try and keep the mileage building similar to you all.


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    #498
    Mr Marenghi
    Closed Accounts Posts: 216 ✭✭Mr Marenghi


    Sub430 wrote: »
    I planned to take a gel at 6m but forgot the plan and ended up taking it at halfway. It was a High 5 with caffeine that I found to be much better than the ones last week without the caffeine. I don't drink tea or coffee so that is probably why. Caffeine plus Tiesto made miles 5 and 6 a pleasure.

    Happy with the run, bring on the weekend..

    9m in 1:25:11

    This is interesting, I dont take caffeine at all, so they might be a good boost !


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    #499
    rainbow kirby
    Registered Users Posts: 26,928 ✭✭✭✭rainbow kirby


    Oddly enough, I'm a serious caffeine addict but prefer to take gels with no caffeine.


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    #500
    Bally8
    Closed Accounts Posts: 2,144 ✭✭✭Bally8


    Oryx wrote: »
    Im gonna do a few catch up weeks, probably wont stay with the plan to the letter, but will try and keep the mileage building similar to you all.


    Does that mean you have decided to do the marathon after all Oryx?


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    #501
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    rainbow kirby wrote: »
    Oddly enough, I'm a serious caffeine addict but prefer to take gels with no caffeine.
    I'd be the same as you , tried a few gels and didnt like most of them .


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    #502
    Mr Marenghi
    Closed Accounts Posts: 216 ✭✭Mr Marenghi


    Amadeus or somebody, can you explain LT pace ? or link to somethng that does ?

    Not sure I understand it exactly.


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    #503
    --amadeus--
    Closed Accounts Posts: 5,096 ✭✭✭--amadeus--


    Monday | Tuesday|Wedensday|Thursday|Friday|Saturday|Sunday
    rest|3 m run|6 m w 2@PMP Pace|3 m run|rest|cross|12


    (Link to original here)

    I'm on hols this week so this is a flying visit, LSR up to 12 (getting serious now, get those gels and energy drinks sorted, vasaline if you chaff, get into the routine). PMP (Planned Marathon Pace) makes it's debut as well - 2 miles really slow then 2 miles at whatever speed you intend to race on the day and 2 miles slow as a cool down. 6 miles is a tidy enough distance.

    LT is explained a cpl pages back, sry can't look now (really have to shoot) but it is in here!

    Enjoy and I'll see you in a week :D


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    #504
    goofygirl
    Closed Accounts Posts: 259 ✭✭goofygirl


    Name|Sessions Completed|Total Miles This week|Total miles Overall | Comments
    Sub430||||
    Rainbow|||||
    Mr Marenghi||||
    osnola ivax||||
    oryx|||
    Bally8|||
    Munster_Gal||||||
    Goofygirl|4|21|124|


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    #505
    rainbow kirby
    Registered Users Posts: 26,928 ✭✭✭✭rainbow kirby


    Name|Sessions Completed|Total Miles This week|Total miles Overall | Comments
    Sub430||||
    Rainbow|1|3|103.5|Did I ever mention how much I *hate* being injured?|
    Mr Marenghi||||
    osnola ivax||||
    oryx|||
    Bally8|||
    Munster_Gal||||||
    Goofygirl|4|21|124|


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    #506
    osnola ibax
    Registered Users Posts: 2,194 ✭✭✭osnola ibax


    Name|Sessions Completed|Total Miles This week|Total miles Overall | Comments
    Sub430||||
    Rainbow|1|3|103.5|Did I ever mention how much I *hate* being injured?|
    Mr Marenghi||||
    osnola ivax|4|24.1|151.4|missed my 14 mile lsr due to weather/drunkeness/chest infection
    oryx|||
    Bally8|||
    Munster_Gal||||||
    Goofygirl|4|21|124|


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    #507
    Shadyladee
    Closed Accounts Posts: 46 ✭Shadyladee


    Name|Sessions Completed|Total Miles This week|Total miles Overall | Comments
    Sub430||||
    Rainbow|1|3|103.5|Did I ever mention how much I *hate* being injured?|
    Mr Marenghi||||
    osnola ivax|4|24.1|151.4|missed my 14 mile lsr due to weather/drunkeness/chest infection
    oryx|||
    Bally8|||
    Munster_Gal||||||
    Goofygirl|4|21|124|
    Shadyladee|4|17.8|105.33|this wasnt a good week for me, hope the coming week is better!


    Im sorry to hear about the few injuries affecting some of you, hope you all get back on track as soon as possible!


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    #508
    Bally8
    Closed Accounts Posts: 2,144 ✭✭✭Bally8


    Name|Sessions Completed|Total Miles This week|Total miles Overall | Comments
    Sub430||||
    Rainbow|1|3|103.5|Did I ever mention how much I *hate* being injured?|
    Mr Marenghi||||
    osnola ivax|4|24.1|151.4|missed my 14 mile lsr due to weather/drunkeness/chest infection
    oryx|||
    Bally8|4+cross training walk|23|130.1|Good week
    Munster_Gal||||||
    Goofygirl|4|21|124|
    Shadyladee|4|17.8|105.33|this wasnt a good week for me, hope the coming week is better!


    23 miles + last weeks lsr run on Monday = 33 miles for the week and legs that are crying out for rest.


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    #509
    Sub430
    Registered Users Posts: 642 ✭✭✭Sub430


    Bally8 wrote: »
    Name|Sessions Completed|Total Miles This week|Total miles Overall | Comments
    Sub430|5|24|135|Week went well, think massage has helped hamstring.
    Rainbow|1|3|103.5|Did I ever mention how much I *hate* being injured?|
    Mr Marenghi||||
    osnola ivax|4|24.1|151.4|missed my 14 mile lsr due to weather/drunkeness/chest infection
    oryx|||
    Bally8|4+cross training walk|23|130.1|Good week
    Munster_Gal||||||
    Goofygirl|4|21|124|
    Shadyladee|4|17.8|105.33|this wasnt a good week for me, hope the coming week is better!

    .

    3 miles today without any gadgets.


  • Options
    #510
    Mr Marenghi
    Closed Accounts Posts: 216 ✭✭Mr Marenghi


    Name|Sessions Completed|Total Miles This week|Total miles Overall | Comments
    Sub430|5|24|135|Week went well, think massage has helped hamstring.|
    Rainbow|1|3|103.5|Did I ever mention how much I *hate* being injured?|
    Mr Marenghi|6|12|103|missed a run at the weekend due to the hangover from hell ! |
    osnola ivax|4|24.1|151.4|missed my 14 mile lsr due to weather/drunkeness/chest infection
    oryx|||
    Bally8|4+cross training walk|23|130.1|Good week
    Munster_Gal||||||
    Goofygirl|4|21|124|
    Shadyladee|4|17.8|105.33|this wasnt a good week for me, hope the coming week is better!


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    #511
    buck65
    Closed Accounts Posts: 4,969 ✭✭✭buck65


    Total miles ran last week 23 (how can I get onto the weekly board!!Anyone)

    Did 12 on Saturday, struggled bigtime, was tired as early as mile 4 and hit a hill shortly afterwards where I was left behind by my 2 mates. Regrouped after but I had to walk at mile 10 and let them go. Jogged for the last 2 miles and came in just under 2 hours.

    A light week ahead thankfully.


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