2010 Dublin Marathon Novices/Sub-4:30 Mentored Thread

shazkea

Name|Sessions Completed|Total Miles This Week|Total Mileage To Date|Comments
William72|1|4.88|46.5|Rested the sore knee in advance of the Irish Runner not quite 5 Mile :mad:|
rofno|4|21|59|20.9 here too. Decide to do 10 mile LSR on Wednesday evening. Ran the 4.9 Irish runner with a 40:15. Well happy as target was under 45|
elvis jones|||||
boccy|4|21|80|or should it be 20.9? Did the 4.9 mile Irish Runner race on Saturday. Did 40:46 so was extremely happy even if it was a bit short. |
brophya2007|4|19|83|9 mile lsr done in 1hr 29:30. The longest i've run and was proud talking about it to my mates over a few pints last night. Sad I know.|
beamgirl|4|16|62|stuck to the plan til saturday when i did the 5 mile race instead - delighted with time of 41:49 down from over 45 mins last year|
michellemuncher|3|19|71.5|12.75m LSR in 2 and half hours. I didn't mean to do such a long one, calves are sore but it felt ok except for being so thirsty. Cycled 60m|
Dave_|||||
RayCun|5|22.5|109.35|38.14 on Saturday, should have been about 39 and I'd have been delighted. Annoyed instead, so went out for another 5 on Sunday|
littlebug|4|22|100.2| very happy with 9 mile lsr|
meathcountysec|||||
DigiJem|5|17|103|Nice week, enjoyed the Irish Runner race, signed up for the rest of the series today so no backing out now!|
8ofSpades|2|10|70.25|+1 circuit, unintentional taper for me before the 5 mile. Instead of hitting the 4 scheduled sessions I've dropped to 2, badly need to sort that out. Delighted with the *5* mile time of 41:44|
D Chief|3|16|45.75|Knee very sore this week, so missed second 3 mile run. Did nothing Thur, Fri or Sat. Then completed 9 miles on Sunday evening. Felt knee during run but is ok today.|
digger2d2|4|20|102|36:38 on Saturday but using daymobrew's 'short race' calculator it comes out at 37:18, very happy with my run all the same|
Shazkea|1|3||Crap week as injury hit. That's my contingency week used |
Curl52|3|22.7|145| Finally got my garmin watch this week and realised that I had been getting my mileage slightly incorrect so disappointed by that. Only managed 3 sessions aswell but got managed LSR of 10miles, tough tho.|
ilovetorun|1|4|90|Desperate week for me |
James Howlett|3|20|83| Only 3 sessions inc one LSR and the Irish Runner 5mile. Managed the Race in 32:41 which would have been a PB but won’t be after the 4.9 revelation. Ah well it tells me that I’m still in and around my best anyhow.|
RallyRunner|4|15|65|Week went well. Did the Irish Runner 5 mile. Did it in 39.59. Happy Days (even with the course "issues")|
corked|5|25.7|50.3| This week was my first week of the training plan, pushed it a bit harder as I want to be on form for the Boston Scientific Half in Clonmel on August 15th. was on 8.5min miles for my short runs but my LSR (9.5mile) was on 10min mile - really need to increase that speed but happy with the distance |
Cr17||||
MitreSize5|2|14.8|14.8|Jumped into the HH plan week 5 mid week. 11 lsr - aerobically fine - legs felt it and a bit stiff yesterday. 50Km cycle as cross

Time for a 13m LSR. Stupid rain.

8ofSpades

Deleted User wrote: »

Time for a 13m LSR. Stupid rain.

never know if this guy is serious or not

8ofSpades

I was wondering what the appetite is among the group in getting a technical tshirt designed/printed for each of us for the DCM?

we have 23 potential candidates on our logs (+ rainbow if he/she is running) so was wondering would it be good if we were to get technical t shirts printed?

It would make for a great group photo if we met before the DCM begins on the day.

The biggest problem is going to be size, they can vary as we all know so once ordered/delivered we would have to stick with them.

I dont mind getting quotes, finding out sizes, collecting the money from individuals and so forth. May need help from you all with the design and many more aspects.

If theres is enough interest in the group we can get the ball rolling.

I've no idea on price, hoping it would be less than 20 euro including postage. We could also have an option of your name on the back

So what are peoples thoughts?

brophya2007

Sounds like a good idea 8ofSpades - put me down for one if it goes ahead.

Still plenty of time. Medium please.

Dave_

Name|Sessions Completed|Total Miles This Week|Total Mileage To Date|Comments
William72|1|4.88|46.5|Rested the sore knee in advance of the Irish Runner not quite 5 Mile :mad:|
rofno|4|21|59|20.9 here too. Decide to do 10 mile LSR on Wednesday evening. Ran the 4.9 Irish runner with a 40:15. Well happy as target was under 45|
elvis jones|||||
boccy|4|21|80|or should it be 20.9? Did the 4.9 mile Irish Runner race on Saturday. Did 40:46 so was extremely happy even if it was a bit short. |
brophya2007|4|19|83|9 mile lsr done in 1hr 29:30. The longest i've run and was proud talking about it to my mates over a few pints last night. Sad I know.|
beamgirl|4|16|62|stuck to the plan til saturday when i did the 5 mile race instead - delighted with time of 41:49 down from over 45 mins last year|
michellemuncher|3|19|71.5|12.75m LSR in 2 and half hours. I didn't mean to do such a long one, calves are sore but it felt ok except for being so thirsty. Cycled 60m|
Dave_|3|12.5|270|Poor week again, have already done more than last week in 3 runs so far this week|
RayCun|5|22.5|109.35|38.14 on Saturday, should have been about 39 and I'd have been delighted. Annoyed instead, so went out for another 5 on Sunday|
littlebug|4|22|100.2| very happy with 9 mile lsr|
meathcountysec|||||
DigiJem|5|17|103|Nice week, enjoyed the Irish Runner race, signed up for the rest of the series today so no backing out now!|
8ofSpades|2|10|70.25|+1 circuit, unintentional taper for me before the 5 mile. Instead of hitting the 4 scheduled sessions I've dropped to 2, badly need to sort that out. Delighted with the *5* mile time of 41:44|
D Chief|3|16|45.75|Knee very sore this week, so missed second 3 mile run. Did nothing Thur, Fri or Sat. Then completed 9 miles on Sunday evening. Felt knee during run but is ok today.|
digger2d2|4|20|102|36:38 on Saturday but using daymobrew's 'short race' calculator it comes out at 37:18, very happy with my run all the same|
Shazkea|1|3||Crap week as injury hit. That's my contingency week used |
Curl52|3|22.7|145| Finally got my garmin watch this week and realised that I had been getting my mileage slightly incorrect so disappointed by that. Only managed 3 sessions aswell but got managed LSR of 10miles, tough tho.|
ilovetorun|1|4|90|Desperate week for me |
James Howlett|3|20|83| Only 3 sessions inc one LSR and the Irish Runner 5mile. Managed the Race in 32:41 which would have been a PB but won’t be after the 4.9 revelation. Ah well it tells me that I’m still in and around my best anyhow.|
RallyRunner|4|15|65|Week went well. Did the Irish Runner 5 mile. Did it in 39.59. Happy Days (even with the course "issues")|
corked|5|25.7|50.3| This week was my first week of the training plan, pushed it a bit harder as I want to be on form for the Boston Scientific Half in Clonmel on August 15th. was on 8.5min miles for my short runs but my LSR (9.5mile) was on 10min mile - really need to increase that speed but happy with the distance |
Cr17||||
MitreSize5|2|14.8|14.8|Jumped into the HH plan week 5 mid week. 11 lsr - aerobically fine - legs felt it and a bit stiff yesterday. 50Km cycle as cross

milosh

Name|Sessions Completed|Total Miles This Week|Total Mileage To Date|Comments
William72|1|4.88|46.5|Rested the sore knee in advance of the Irish Runner not quite 5 Mile :mad:|
rofno|4|21|59|20.9 here too. Decide to do 10 mile LSR on Wednesday evening. Ran the 4.9 Irish runner with a 40:15. Well happy as target was under 45|
elvis jones|||||
boccy|4|21|80|or should it be 20.9? Did the 4.9 mile Irish Runner race on Saturday. Did 40:46 so was extremely happy even if it was a bit short. |
brophya2007|4|19|83|9 mile lsr done in 1hr 29:30. The longest i've run and was proud talking about it to my mates over a few pints last night. Sad I know.|
beamgirl|4|16|62|stuck to the plan til saturday when i did the 5 mile race instead - delighted with time of 41:49 down from over 45 mins last year|
michellemuncher|3|19|71.5|12.75m LSR in 2 and half hours. I didn't mean to do such a long one, calves are sore but it felt ok except for being so thirsty. Cycled 60m|
Dave_|3|12.5|270|Poor week again, have already done more than last week in 3 runs so far this week|
RayCun|5|22.5|109.35|38.14 on Saturday, should have been about 39 and I'd have been delighted. Annoyed instead, so went out for another 5 on Sunday|
littlebug|4|22|100.2| very happy with 9 mile lsr|
meathcountysec|||||
DigiJem|5|17|103|Nice week, enjoyed the Irish Runner race, signed up for the rest of the series today so no backing out now!|
8ofSpades|2|10|70.25|+1 circuit, unintentional taper for me before the 5 mile. Instead of hitting the 4 scheduled sessions I've dropped to 2, badly need to sort that out. Delighted with the *5* mile time of 41:44|
D Chief|3|16|45.75|Knee very sore this week, so missed second 3 mile run. Did nothing Thur, Fri or Sat. Then completed 9 miles on Sunday evening. Felt knee during run but is ok today.|
digger2d2|4|20|102|36:38 on Saturday but using daymobrew's 'short race' calculator it comes out at 37:18, very happy with my run all the same|
Shazkea|1|3||Crap week as injury hit. That's my contingency week used |
Curl52|3|22.7|145| Finally got my garmin watch this week and realised that I had been getting my mileage slightly incorrect so disappointed by that. Only managed 3 sessions aswell but got managed LSR of 10miles, tough tho.|
ilovetorun|1|4|90|Desperate week for me |
James Howlett|3|20|83| Only 3 sessions inc one LSR and the Irish Runner 5mile. Managed the Race in 32:41 which would have been a PB but won’t be after the 4.9 revelation. Ah well it tells me that I’m still in and around my best anyhow.|
RallyRunner|4|15|65|Week went well. Did the Irish Runner 5 mile. Did it in 39.59. Happy Days (even with the course "issues")|
corked|5|25.7|50.3| This week was my first week of the training plan, pushed it a bit harder as I want to be on form for the Boston Scientific Half in Clonmel on August 15th. was on 8.5min miles for my short runs but my LSR (9.5mile) was on 10min mile - really need to increase that speed but happy with the distance |
Cr17||||
MitreSize5|2|14.8|14.8|Jumped into the HH plan week 5 mid week. 11 lsr - aerobically fine - legs felt it and a bit stiff yesterday. 50Km cycle as cross |
Milosh|4|19|80| Struggled on the 10m LSR but made it in the end. Legs were tired over the last 2m |


Been following everyone else's progress this for a good while (since I started training for the DCM) and decided it was about time I added my name to the table. Not really sure if I made the table correctly

rainbow kirby

8ofSpades wrote: »

I was wondering what the appetite is among the group in getting a technical tshirt designed/printed for each of us for the DCM?

I like this idea

(it's she, btw :pac: )

James Howlett

8ofSpades wrote: »

I was wondering what the appetite is among the group in getting a technical tshirt designed/printed for each of us for the DCM?

It would make for a great group photo if we met before the DCM begins on the day.

Both are great ideas, I'm all for it.

8ofSpades

8ofSpades wrote: »

never know if this guy is serious or not

How you mean?

RubyK

Name|Sessions Completed|Total Miles This Week|Total Mileage To Date|Comments
William72|1|4.88|46.5|Rested the sore knee in advance of the Irish Runner not quite 5 Mile :mad:|
rofno|4|21|59|20.9 here too. Decide to do 10 mile LSR on Wednesday evening. Ran the 4.9 Irish runner with a 40:15. Well happy as target was under 45|
elvis jones|||||
boccy|4|21|80|or should it be 20.9? Did the 4.9 mile Irish Runner race on Saturday. Did 40:46 so was extremely happy even if it was a bit short. |
brophya2007|4|19|83|9 mile lsr done in 1hr 29:30. The longest i've run and was proud talking about it to my mates over a few pints last night. Sad I know.|
beamgirl|4|16|62|stuck to the plan til saturday when i did the 5 mile race instead - delighted with time of 41:49 down from over 45 mins last year|
michellemuncher|3|19|71.5|12.75m LSR in 2 and half hours. I didn't mean to do such a long one, calves are sore but it felt ok except for being so thirsty. Cycled 60m|
Dave_|3|12.5|270|Poor week again, have already done more than last week in 3 runs so far this week|
RayCun|5|22.5|109.35|38.14 on Saturday, should have been about 39 and I'd have been delighted. Annoyed instead, so went out for another 5 on Sunday|
littlebug|4|22|100.2| very happy with 9 mile lsr|
meathcountysec|||||
DigiJem|5|17|103|Nice week, enjoyed the Irish Runner race, signed up for the rest of the series today so no backing out now!|
8ofSpades|2|10|70.25|+1 circuit, unintentional taper for me before the 5 mile. Instead of hitting the 4 scheduled sessions I've dropped to 2, badly need to sort that out. Delighted with the *5* mile time of 41:44|
D Chief|3|16|45.75|Knee very sore this week, so missed second 3 mile run. Did nothing Thur, Fri or Sat. Then completed 9 miles on Sunday evening. Felt knee during run but is ok today.|
digger2d2|4|20|102|36:38 on Saturday but using daymobrew's 'short race' calculator it comes out at 37:18, very happy with my run all the same|
Shazkea|1|3||Crap week as injury hit. That's my contingency week used |
Curl52|3|22.7|145| Finally got my garmin watch this week and realised that I had been getting my mileage slightly incorrect so disappointed by that. Only managed 3 sessions aswell but got managed LSR of 10miles, tough tho.|
ilovetorun|1|4|90|Desperate week for me |
James Howlett|3|20|83| Only 3 sessions inc one LSR and the Irish Runner 5mile. Managed the Race in 32:41 which would have been a PB but won’t be after the 4.9 revelation. Ah well it tells me that I’m still in and around my best anyhow.|
RallyRunner|4|15|65|Week went well. Did the Irish Runner 5 mile. Did it in 39.59. Happy Days (even with the course "issues")|
corked|5|25.7|50.3| This week was my first week of the training plan, pushed it a bit harder as I want to be on form for the Boston Scientific Half in Clonmel on August 15th. was on 8.5min miles for my short runs but my LSR (9.5mile) was on 10min mile - really need to increase that speed but happy with the distance |
Cr17||||
MitreSize5|2|14.8|14.8|Jumped into the HH plan week 5 mid week. 11 lsr - aerobically fine - legs felt it and a bit stiff yesterday. 50Km cycle as cross |
Milosh|4|19|80| Struggled on the 10m LSR but made it in the end. Legs were tired over the last 2m |
RubyK|3|18|67| Afer couple of dodgy runs this week left, yesterdays was much more enjoyable. LSR tomorrow - hoping for 15 miles.


Late joining you all. I hope I've entered my details correctly, and not fecked up the table

Name|Sessions Completed|Total Miles This Week|Total Mileage To Date|Comments
William72|1|4.88|46.5|Rested the sore knee in advance of the Irish Runner not quite 5 Mile :mad:|
rofno|4|21|59|20.9 here too. Decide to do 10 mile LSR on Wednesday evening. Ran the 4.9 Irish runner with a 40:15. Well happy as target was under 45|
elvis jones|||||
boccy|4|21|80|or should it be 20.9? Did the 4.9 mile Irish Runner race on Saturday. Did 40:46 so was extremely happy even if it was a bit short. |
brophya2007|4|19|83|9 mile lsr done in 1hr 29:30. The longest i've run and was proud talking about it to my mates over a few pints last night. Sad I know.|
beamgirl|4|16|62|stuck to the plan til saturday when i did the 5 mile race instead - delighted with time of 41:49 down from over 45 mins last year|
michellemuncher|3|19|71.5|12.75m LSR in 2 and half hours. I didn't mean to do such a long one, calves are sore but it felt ok except for being so thirsty. Cycled 60m|
Dave_|3|12.5|270|Poor week again, have already done more than last week in 3 runs so far this week|
RayCun|5|22.5|109.35|38.14 on Saturday, should have been about 39 and I'd have been delighted. Annoyed instead, so went out for another 5 on Sunday|
littlebug|4|22|100.2| very happy with 9 mile lsr|
meathcountysec|||||
DigiJem|5|17|103|Nice week, enjoyed the Irish Runner race, signed up for the rest of the series today so no backing out now!|
8ofSpades|2|10|70.25|+1 circuit, unintentional taper for me before the 5 mile. Instead of hitting the 4 scheduled sessions I've dropped to 2, badly need to sort that out. Delighted with the *5* mile time of 41:44|
D Chief|3|16|45.75|Knee very sore this week, so missed second 3 mile run. Did nothing Thur, Fri or Sat. Then completed 9 miles on Sunday evening. Felt knee during run but is ok today.|
digger2d2|4|20|102|36:38 on Saturday but using daymobrew's 'short race' calculator it comes out at 37:18, very happy with my run all the same|
Shazkea|1|3||Crap week as injury hit. That's my contingency week used |
Curl52|3|22.7|145| Finally got my garmin watch this week and realised that I had been getting my mileage slightly incorrect so disappointed by that. Only managed 3 sessions aswell but got managed LSR of 10miles, tough tho.|
ilovetorun|1|4|90|Desperate week for me |
James Howlett|3|20|83| Only 3 sessions inc one LSR and the Irish Runner 5mile. Managed the Race in 32:41 which would have been a PB but won’t be after the 4.9 revelation. Ah well it tells me that I’m still in and around my best anyhow.|
RallyRunner|4|15|65|Week went well. Did the Irish Runner 5 mile. Did it in 39.59. Happy Days (even with the course "issues")|
corked|5|25.7|50.3| This week was my first week of the training plan, pushed it a bit harder as I want to be on form for the Boston Scientific Half in Clonmel on August 15th. was on 8.5min miles for my short runs but my LSR (9.5mile) was on 10min mile - really need to increase that speed but happy with the distance |
Cr17||||
MitreSize5|2|14.8|14.8|Jumped into the HH plan week 5 mid week. 11 lsr - aerobically fine - legs felt it and a bit stiff yesterday. 50Km cycle as cross |
Milosh|4|19|80| Struggled on the 10m LSR but made it in the end. Legs were tired over the last 2m |
RubyK|3|18|67| Afer couple of dodgy runs this week left, yesterdays was much more enjoyable. LSR tomorrow - hoping for 15 miles.
The_Dazzler|5|27|230| Went for a 13 mile LSR yesterday. Felt fine till about 10 miles, then my energy levels just dropped. Ended up walking the last 3 miles. I reckon it was due to having only 4 hours sleep the night before.


I hope I did this right.

ger664

ger664 wrote: »

Backwards IMO. You should be doing 20 Miles between Mon-Fri over 3-4 days and your LSR should be < 14 miles at this stage of training.

Try adding some speed/tempo runs during the week to help with 10 Mile Pace.

When you say Speed/Tempo runs, do you mean like sprint 400 metres, then jog 200 metres. Then repeat.

ilovetorun

Excellent idea 8ofSpades! Count be in for a small please:)

Actually. 2 questions.

What does PMP mean?

In the table, What does sessions completed mean? Is it weeks completed?

RayCun

Deleted User wrote: »

What does PMP mean?

In the table, What does sessions completed mean? Is it weeks completed?

PMP is planned marathon pace. If you want to do a 4.30 marathon, it's about 10 minutes per mile, for a 4.00 marathon about 9m/m. Most of your runs should be slower than this pace, but not all of them.

Sessions completed is the number of runs you've gone out on in the week.


For the t-shirts - I'm not sure yet. I'm running for Oxfam this year and will probably run in the singlet they sent out. But I might get one (small size) for training?

Would it make more sense to take a group photo at the Expo the day before, or in the pub afterwards?

Yeah. I am aiming for 9min/mile. Hopefully.

JEmily

Oh my God, was told to head over here for advice etc. on Dublin Marathon, but i feel as if it's now final, as in final decision i am running the Dublin Marathon if i post here.

So here goes.

Have you raced before? If so what are your PBs? (Date and distance please!)

No, never, took up jogging couple of months ago. Friend asked me would i run it with him and now i'm kindof hooked on the idea of jogging a marathon. My dad has done plenty i his hey day, so he's on hand with tips etc.

Do you still need to take walk breaks in your training?

No

How much training do you currently do? Distances, how many days a week, cross training - whatever you think is relevant

Run 3 days a week, 2 days rest (or horse-riding), 1 day of cycling outdoors (around 28 miles)

What do you want to achieve? Dream finishing time and realistic finishing time?

Finish, but jog, no matter how slow i am.

How many days a week can you train?

4-5 depending on other plans.

Why are you running this marathon?

Suppose it started as a means to keep trim, now i suppose i'd love in my head to say "i can run 20 miles" and then to say "i ran a marathon". It's addictive, the bigger the distance the more buzz you get from it.

Couple of questions for you guys, are you all following Hal's Program, the Novice 1?

Also, how do you all measure you jogging speeds/times? Watches etc? I'm doing 7 miles in 1 hour, am not sure if that's good or bad?

Also, any other tips etc. greatfuly recieved.:)

RubyK

Best of luck with the training JEmily. You might also find keeping a log helpful

RayCun

JEmily wrote: »

Couple of questions for you guys, are you all following Hal's Program, the Novice 1?

Some of us are following Novice2, some are on their own or different plans, but the schedules Rainbow Kirby puts up are from Novice1. (She also throws in some strides, intervals, fartleks etc to help increase speed)

JEmily wrote: »

Also, how do you all measure you jogging speeds/times? Watches etc? I'm doing 7 miles in 1 hour, am not sure if that's good or bad?

Some of us have Garmin GPS watches, heart rate monitors, and who knows what else, but all you really need is a stopwatch and mapmyrun.com.

7 miles in 1 hour is pretty good, probably in the top half of the people on here? One of the most important things in following the programme though, is to learn to slow down in most of your runs. You can run 7 miles at that speed, but you can't run 10 miles, or 15 miles that fast. Run slower, and run longer.

JEmily

RayCun wrote: »

Some of us are following Novice2, some are on their own or different plans, but the schedules Rainbow Kirby puts up are from Novice1. (She also throws in some strides, intervals, fartleks etc to help increase speed)

Some of us have Garmin GPS watches, heart rate monitors, and who knows what else, but all you really need is a stopwatch and mapmyrun.com.

You can run 7 miles at that speed, but you can't run 10 miles, or 15 miles that fast. Run slower, and run longer.

Where do i find these schedules?

What's mapmyrun?

Yep have just copped this:rolleyes:, so am now going to follow the week 4 on Hal's Novice 1 and bring back my weekday runs and make a longer, steadier run the weekend, maybe try a 10 miler this weekend at a really slow pace. God how excited will i be to do that...:)

RayCun

The latest schedule RK put up was here
http://www.boards.ie/vbulletin/showpost.php?p=66989033&postcount=463

She puts a new one up at the beginning of every week.

This is mapmyrun. You can map out a route on it for when you need a 3 mile run, or a 5 mile, or a 12 mile... or when you get back from a run you can use it to see how far you went.

michellemuncher

RayCun wrote: »

Would it make more sense to take a group photo at the Expo the day before, or in the pub afterwards?

I'm an amateur photographer and I would definitely recommend the group photo to be taken the day before, when everyone is fresh faced and buzzing (and sober). You will need good light too, a pub would be too dark, unless you have a very good flash.

I was wondering if many more people, particularly in this thread, are running the marathon for a charity? I was thinking about it but I am not mad about asking people for money.

rainbow kirby

michellemuncher wrote: »

I was wondering if many more people, particularly in this thread, are running the marathon for a charity? I was thinking about it but I am not mad about asking people for money.

Everyone keeps asking me that at home! People don't seem to get the idea that sometimes people might just want to go run 26.2 miles because it's fun

That said - if there is a charity that is particularly important to you, it's a good opportunity to raise some money.

Another 4 miles but had to stop early as hadn't eaten all day. Stupidity.:o

JEmily

rainbow kirby wrote: »

Another week down - hope the Irish Runner 5 4.9 mile went well for everyone! Even if it didn't, you'll still have learnt some valuable lessons about racing, and got a new training top, so worth it anyway
Let's make this a discussion topic too - what have you learnt from your summer racing so far, and has it brought up any particular issues for you?

This week:
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.

Week 6
Monday | Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
rest|3 m|5m w/ 2-3 @ PMP|3 m|rest|7 m|cross


Our second step-back week happens this week. Logically our LSR should be 11 miles, so we're stepping back to a nice easy 7-miler. It's also our second week doing 5 miles as the midweek sorta-long run, so we'll throw in a couple of PMP miles.

What's PMP. Going try slot in here this week and try slow 10 miler tomorrow.

Then can do the PMP (when i know what they are) next week/following weeks if there in there then.

JEmily

Sorry got the answer, it's above. Doh.

rainbow kirby

PMP stands for Planned Marathon Pace. If you're aiming for a 4 hour marathon, that would be about 9 minutes per mile pace, and 4:30 marathon pace would be about 10 minute miling. On a workout like the one I've specified for Wednesday in the plan, all I really want you to do is to do your first mile very easy, do your middle 3 miles at your expected PMP, then take your last mile very easy to cool down. It's just to get the legs used to your goal pace.

RayCun

michellemuncher wrote: »

I was wondering if many more people, particularly in this thread, are running the marathon for a charity? I was thinking about it but I am not mad about asking people for money.

I am doing this one for Oxfam, but I'm not really hassling people about it. I've a link on Facebook, a form in my parents' house, and that's about it. I figure that you only do a first marathon once, and I should take advantage of everyone's surprise.

A guy in work is getting a team of people together to do next year's Great Ireland Run for charity and I've said I'd do that, but i don't plan on passing the hat around again otherwise.

ilovetorun

michellemuncher wrote: »

I was wondering if many more people, particularly in this thread, are running the marathon for a charity? I was thinking about it but I am not mad about asking people for money.

I am running for the RNLI but like RayCun I'm not bothering people, closer to the time I may gently mention it in work/home and leave the sponsorship card in my local shop and pub-I'd find it really awkward to ask for a donation when alot of my friends/family are unemployed at the moment and work colleagues have taken a pay cut.