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2010 Dublin Marathon Novices/Sub-4:30 Mentored Thread
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Name|Sessions Completed|Total Miles This Week|Total Mileage To Date|Comments
William72|2|16.1|41.7|Sore Knee - rested a little this week and prob need to rest it again now ahead of the 5 miler|
rofno1|4|17|38|So made the 7 miles yesterday, really felt it. Pace was far too fast and was wrecked by 5 miles.|
elvis jones|||302.5||
boccy23|4|19|69|9 mile LSR was tough at the end. Problem with hydration which I need to address.|
brophya2007|5|47|64|Step back week, 5 miles LSR so got an extra 2 mile run in this week.|
beamgirl|||31||
michellemuncher||||
Dave_|||247.8||
RayCun|4|25.7|86.85|very tired after both midweek pace run and LSR. Racing this saturday should be a nice break|
littlebug|4|20|78.2|hamstring tendon (last years injury :rolleyes:playing up a bit|
meathcountysec|||129.53||
DigiJem|||67||
8ofSpades|||43.25||
D Chief|||29.75||
digger2d2|4|23.5|82|Tough week due to man flu but got through it, doing short stuff this week with intervals/strength etc. for the 5 mile and then will resume on Week 5 of the plan next week|
Shazkea|4|20|67|Rollercoaster week, hated the shorter 4 mile run but really enjoyed the 10 LSR!|
Curl52|||27||
ilovetorun|4|32|118|Just got 4 runs in this week,happy with 10m LSR,tried 6m fartlek for the first time and found it tough going although the rain didn't help I suppose.Another week down!|
James Howlett|6|26|63| Good week, hit all my training sessions including Cross Training – Swimming. The rain sure did make it easier this week
|
RallyRunner|||31||
corked|||12.2|
Cr17|||4|
Roll on Saturday...0 -
Name|Sessions Completed|Total Miles This Week|Total Mileage To Date|Comments
William72|2|16.1|41.7|Sore Knee - rested a little this week and prob need to rest it again now ahead of the 5 miler|
rofno1|4|17|38|So made the 7 miles yesterday, really felt it. Pace was far too fast and was wrecked by 5 miles.|
elvis jones|||302.5||
boccy23|4|19|69|9 mile LSR was tough at the end. Problem with hydration which I need to address.|
brophya2007|5|47|64|Step back week, 5 miles LSR so got an extra 2 mile run in this week.|
beamgirl|||31||
michellemuncher||||
Dave_|||247.8||
RayCun|4|25.7|86.85|very tired after both midweek pace run and LSR. Racing this saturday should be a nice break|
littlebug|4|20|78.2|hamstring tendon (last years injury :rolleyes:playing up a bit|
meathcountysec|||129.53||
DigiJem|4|19|86|Good week, did 9 miles my new "longest". Left achilies a little sore today|
8ofSpades|||43.25||
D Chief|||29.75||
digger2d2|4|23.5|82|Tough week due to man flu but got through it, doing short stuff this week with intervals/strength etc. for the 5 mile and then will resume on Week 5 of the plan next week|
Shazkea|4|20|67|Rollercoaster week, hated the shorter 4 mile run but really enjoyed the 10 LSR!|
Curl52|||27||
ilovetorun|4|32|118|Just got 4 runs in this week,happy with 10m LSR,tried 6m fartlek for the first time and found it tough going although the rain didn't help I suppose.Another week down!|
James Howlett|6|26|63|Good week, hit all my training sessions including Cross Training – Swimming. The rain sure did make it easier this week |
RallyRunner|||31||
corked|||12.2|
Cr17|||4|
A question on gels, I tried out the SiS isotonic gel at the weekend LSR, found it pretty yuck & sickly. It was the tropical GO-Gel, has anybody any recommendations on alternatives?0 -
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Name|Sessions Completed|Total Miles This Week|Total Mileage To Date|Comments
William72|2|16.1|41.7|Sore Knee - rested a little this week and prob need to rest it again now ahead of the 5 miler|
rofno1|4|17|38|So made the 7 miles yesterday, really felt it. Pace was far too fast and was wrecked by 5 miles.|
elvis jones|||302.5||
boccy23|4|19|69|9 mile LSR was tough at the end. Problem with hydration which I need to address.|
brophya2007|5|47|64|Step back week, 5 miles LSR so got an extra 2 mile run in this week.|
beamgirl|||31||
michellemuncher||||
Dave_|||247.8||
RayCun|4|25.7|86.85|very tired after both midweek pace run and LSR. Racing this saturday should be a nice break|
littlebug|4|20|78.2|hamstring tendon (last years injury :rolleyes:playing up a bit|
meathcountysec|||129.53||
DigiJem|4|19|86|Good week, did 9 miles my new "longest". Left achilies a little sore today|
8ofSpades|||43.25||
D Chief|||29.75||
digger2d2|4|23.5|82|Tough week due to man flu but got through it, doing short stuff this week with intervals/strength etc. for the 5 mile and then will resume on Week 5 of the plan next week|
Shazkea|4|20|67|Rollercoaster week, hated the shorter 4 mile run but really enjoyed the 10 LSR!|
Curl52|||27||
ilovetorun|4|32|118|Just got 4 runs in this week,happy with 10m LSR,tried 6m fartlek for the first time and found it tough going although the rain didn't help I suppose.Another week down!|
James Howlett|6|26|63|Good week, hit all my training sessions including Cross Training – Swimming. The rain sure did make it easier this week |
RallyRunner|||31||
corked|3|12.4|24.6|
Cr17|||4|
my full log & times of the runs is available here if interested!
was hoping on a longer run on Sunday but Mapmyrun left me short about .6 of a mile!0 -
Sorry I didn't get to start this before now - was sorting out a few other things this morning! Thanks for starting the table, RayCun
Plan for this week:
Week 4
Monday | Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
rest|3 m|4 m + 4*100m strides|3 m|rest|9 m|cross
Stretching the long run out a bit more in week 4, up to 9 miles now. You should be starting to think about nutrition and hydration, particularly considering that quite a few of you will be on your feet for over 90 minutes at this stage, and it's July so there will possibly be heat to consider. Try and have some means of carrying water, or know where you can pick some up along the way.
Week 5
Monday | Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
rest|3 m|5 m|3 m|rest|10 m|cross
Another increase in mileage this week - 10 mile LSR and 5 miles for the midweek sorta-long run. I'm not going to add anything to the midweek run this week due to the slight increase in distance.
Quite a few of you will probably be doing the Irish Runner 5 mile in the Phoenix Park this week (Saturday morning), and will be wondering what to do about the LSR. You have 2 options really.
The first is to do your LSR midweek, preferably around Tuesday or Wednesday, and taking it very easy on your shorter runs (which you should be doing anyway). This would suit those among you who recover very quickly and will be fresh by Saturday for the race.
The second is to treat the race as your LSR, and just get back to your normal LSR next week. For those of you who are already comfortable doing LSRs in the 9-12 mile range, I'd be more inclined to go with this option - particularly if you started the program early. You'll be back on track just fine next week.0 -
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Name|Sessions Completed|Total Miles This Week|Total Mileage To Date|Comments
William72|2|16.1|41.7|Sore Knee - rested a little this week and prob need to rest it again now ahead of the 5 miler|
rofno1|4|17|38|So made the 7 miles yesterday, really felt it. Pace was far too fast and was wrecked by 5 miles.|
elvis jones|||302.5||
boccy23|4|19|69|9 mile LSR was tough at the end. Problem with hydration which I need to address.|
brophya2007|5|47|64|Step back week, 5 miles LSR so got an extra 2 mile run in this week.|
beamgirl|||31||
michellemuncher||||
Dave_|3|13.6|257.4|Poor week this week and no lsr so have to make sure i get it in this week|
RayCun|4|25.7|86.85|very tired after both midweek pace run and LSR. Racing this saturday should be a nice break|
littlebug|4|20|78.2|hamstring tendon (last years injury :rolleyes:playing up a bit|
meathcountysec|||129.53||
DigiJem|4|19|86|Good week, did 9 miles my new "longest". Left achilies a little sore today|
8ofSpades|||43.25||
D Chief|||29.75||
digger2d2|4|23.5|82|Tough week due to man flu but got through it, doing short stuff this week with intervals/strength etc. for the 5 mile and then will resume on Week 5 of the plan next week|
Shazkea|4|20|67|Rollercoaster week, hated the shorter 4 mile run but really enjoyed the 10 LSR!|
Curl52|||27||
ilovetorun|4|32|118|Just got 4 runs in this week,happy with 10m LSR,tried 6m fartlek for the first time and found it tough going although the rain didn't help I suppose.Another week down!|
James Howlett|6|26|63|Good week, hit all my training sessions including Cross Training – Swimming. The rain sure did make it easier this week |
RallyRunner|||31||
corked|3|12.4|24.6|
Cr17|||4|
0
....Enjoyed my day off today, Nuro cold 'n' flu and the last of the Guinness on board before I go on the dry for the week leading up to the 5 mile......:eek: 
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