12 weeks of DCM training (sub 3 attempt)

Peckham · 19-09-2010 12:53pm

Perfectly run race, great momentum to carry you through the final weeks of sub-3 training. Keep it sensible and you'll nail it.

tisnotover · 19-09-2010 6:11pm

and ure back in the game, very sold running Misty, agree with the others, def in sub-3 formm, great stuff!

kennyb3 · 19-09-2010 6:21pm

Ha ha there you go - as i said on my post yesterday - get the fuc'k in !! i bet that felt good and relieved some serious stress. glad your period is over:) delighted for ya

donothoponpop · 19-09-2010 6:29pm

Great run to boost your confidence Misty! All the way to 2:5x in Dublin.

theboyblunder · 19-09-2010 9:24pm

great run misty. right on course

misty floyd · 23-09-2010 10:04pm

Thanks again for the posts above

13th - 19th Sep

Mon: 5m easy
Tues: 8m Fartlek ave 7:16m/m
Wed: Rest
Thurs: 4.1m with 5x100m strides
Fri: Rest
Sat: Dublin half 1:24:45 PB
Sun: 3m recovery

Total for week: 35.1m

misty floyd · 23-09-2010 10:08pm

Mon 20th Sep
5m easy

Tues 21st Sep
Rest. Absolutely knackered since the half. Felt like I ran a marathon.

Wed 22nd Sep
10 easy wet miles

Thurs 23rd Sep
11.5m about 1hr Fartlek with club. (Total ave pace 7:16m/m)
Enjoyed that in the rain.

Brianderunner · 23-09-2010 10:13pm

misty floyd wrote: »

Thurs 23rd Sep
11.5m about 1hr Fartlek with club. (Total ave pace 7:16m/m)
Enjoyed that in the rain.

I'm sure i ran past you at some stage tonight, thats great running, been following the log since the start, you're coming in to form now when it matters. Best of luck in the DCM.

misty floyd · 23-09-2010 10:23pm

Brianderunner wrote: »

I'm sure i ran past you at some stage tonight, thats great running, been following the log since the start, you're coming in to form now when it matters. Best of luck in the DCM.

Howdy Brian cheers. Yeah there was three of us. Surprised to see so many people out running in that weather.

Brianderunner · 23-09-2010 11:18pm

misty floyd wrote: »

Howdy Brian cheers. Yeah there was three of us. Surprised to see so many people out running in that weather.

Gotta follow a schedule i suppose, i questioned my own sanity more than once have to admit. Acres road was the worst, nowhere to hide.

Whats the plan for the DCM, just follow the 3hr balloons the whole way? Or kick on if you feel good?

misty floyd · 26-09-2010 5:25pm

Mon 20th Sep
5m easy

Tues 21st Sep
Rest. Absolutely knackered since the half. Felt like I ran a marathon.

Wed 22nd Sep
10 easy wet miles

Thurs 23rd Sep
11.5m about 1hr Fartlek with club. (Total ave pace 7:16m/m)
Enjoyed that in the rain.

Fri 24th Sep
4.6m recovery. Sick run, I didn't eat much and mile in I felt so empty and muscles tired. Horrible horrible.

Sat 25th Sep
Rest day. I had to listen to the body. Ate lots to make sure I had fuel for today.

Sun 26th Sep
22.1m @ 7:29m/m. Went out with a neighbour for first 12m and he dragged me around @ 7:30m/m. I told him I planned 8m/m but there ya go. Forgot my watch was on autolap but this is the link. I'm happy with the overall pace and how I felt. A few 7:1x miles in there. Was gonna add PMP miles in but the overall pace was ok (for me). Trying to listen to the body and do the sensible thing. No empty feeling, finished tired but no problems.

Total for week 53.2m. Had hoped for 60 but happy to hit two decent sessions and ready for next week.

Brianderunner wrote: »

Whats the plan for the DCM, just follow the 3hr balloons the whole way? Or kick on if you feel good?

More like kick back if I feel crap. don't think it will be that way Brian.

seanynova · 26-09-2010 6:55pm

excellent 22miler misty, 4weeks out now, another one under the belt and your laughing!

Lex Luther · 26-09-2010 8:36pm

great run Misty - that should be a real confidence boost for you !
LL

kennyb3 · 27-09-2010 9:53am

misty floyd wrote: »

Sun 26th Sep
22.1m @ 7:29m/m.

Some pace over that distance for a training run

misty floyd · 27-09-2010 11:29pm

Mon 27th Sep
4.6m easy.

Got a new pair of Mizuno wave inspire and tried them out tonight. I like em. Comfy, not too heavy, not too light. I got a gait done and they said I slightly over pronate. Had it done a year ago and they said I'm neutral.

I also ordered a pair of lunaracers for some reason.

seanynova · 28-09-2010 12:03am

wear the inspire myself, good shoe, but not sure i need them and will get the riders after this training programme....was thinking of getting the lunaracers also but they have no support, and on the side of caution i decided not to get them....but they seam like a really good shoe, would be interested in trying them again in a few months...for racing i got a pair of adidas adizero mana's, they have a bit of support but basically they are feck all shoe! light, comfy but no cushioning or support....lol...actually like em, wore them for the half and no ill effects other than sore calves....but was a hilly run also. best of luck with the racers, im sure you will like em....very comfy and cushioned for an ultra lightweight shoe!

misty floyd · 28-09-2010 12:11am

Yeah I bought the Lunaracers and afterwards thought why.....I already have a pair of racers (Brooks T4) and I like em...I think. What I don't like about them is they are very light so I bought a lighter shoe for some reason

:D

misty floyd · 28-09-2010 11:00pm

Tues 28th Sep
7m easy.

Signed up for DCM.

misty floyd · 29-09-2010 9:08pm

Wed 29th Sep
2m warm up
2 x 5m @ PMP (2min jog in between)
2m cool down

PMP miles: 6:42/6:36/6:28/6:45/6:32 (2mins jog) 6:39/6:43/6:39/6:40/6:39

Went a little faster than planned but it felt alright so I carried on. Feel weak now after a dinner and a little ill. Blood sugar levels maybe. Anyway, happy enough with how I felt during the session.

Speedy44 · 29-09-2010 10:13pm

misty floyd wrote: »

Wed 29th Sep
2m warm up
2 x 5m @ PMP (2min jog in between)
2m cool down

PMP miles: 6:42/6:36/6:28/6:45/6:32 (2mins jog) 6:39/6:43/6:39/6:40/6:39

Went a little faster than planned but it felt alright so I carried on. Feel weak now after a dinner and a little ill. Blood sugar levels maybe. Anyway, happy enough with how I felt during the session.

Great session Misty. I was actually thinking about doing the same thing on Friday. Did you do it on the road?

misty floyd · 29-09-2010 10:21pm

Speedy44 wrote: »

Great session Misty. I was actually thinking about doing the same thing on Friday. Did you do it on the road?

I did all of it on the road yeah. Think I'll do all of my long(ish) runs on the road from now until DCM. I was having a gander at your own sessions. Good going. That was a weird one today, 300's and 500's? Whats your LSR's for the next few weeks?

seanynova · 29-09-2010 10:39pm

well done lad....good run....another few of those would be good to have in the bag

Speedy44 · 29-09-2010 11:00pm

misty floyd wrote: »

I did all of it on the road yeah. Think I'll do all of my long(ish) runs on the road from now until DCM. I was having a gander at your own sessions. Good going. That was a weird one today, 300's and 500's? Whats your LSR's for the next few weeks?

22 this Sunday, was going to stick in 12 @ pmp but may just go easy for the lot of it, especailly if i do the 2 x 5mls on Friday.
After that I think I may do a 16 and a 14. I am thinking about running the County X-Country on the 9th, as long as its not a complete mud bath. If I do I'll do my 16mls LSR on the 11th.

So far I have done 2 x 18 & 4 x 20, so hopefully that'll be enough.

misty floyd · 01-10-2010 12:26am

Thurs 30th Sep
5m easy & a bit of dumbell work and pressups. After falling asleep on the couch I woke up full of beans and decided to go out late instead of a rest day. Really nice evening/night.

misty floyd · 02-10-2010 12:37pm

Fri 1st Oct
Rest day.

Sat 2nd Oct
5m @ 7:30m/m

Oisin11178 · 02-10-2010 1:50pm

See you at DCM mate. All going well you should be in 46 mins ahead of me:D

misty floyd · 02-10-2010 4:54pm

Oisin11178 wrote: »

See you at DCM mate. All going well you should be in 46 mins ahead of me:D

ha, everything going well yeah. I'll be happy if I can make the pub later that day. That will be a good sign. Last year I could barely drink a glass of water I was so fooked. Good luck with tomorrow's 3/4 marathon....if you are still doing it.

misty floyd · 03-10-2010 7:44pm

Sun 3rd Oct
Up early for 22.75m LSR with Lex Luther. Missed ~5mile on the garmin

Glad to get that in the bag and glad to run with company, it went really fast. I wore my brooks T4 racers which probably wasn't the best idea as it was wet in the grass and not a good indication for how it would feel to wear them in DCM. No major problems though, think I'll wear them but will test them on Thurs.

500mls water & 1 gel.

Helped out at the Novice XC afterwards. Excellent performances (from people I know) and a great day for it.

Week 9 Summary
Mon: 4.6m easy
Tues: 7m easy
Wed: 2x5m @~6:38m/m (14m total)
Thurs: 5m easy
Fri: Rest day
Sat: 5m easy
Sun: 22.75m LSR

Total for week: 58.4m

Speedy44 · 03-10-2010 8:25pm

Great going Misty, your well on track. Are in taper territory now, if so, whats the plan for the next 3wks?

misty floyd · 03-10-2010 8:33pm

Speedy44 wrote: »

Great going Misty, your well on track. Are in taper territory now, if so, whats the plan for the next 3wks?

cheers Speedy. I'm not sure about the next few weeks to be honest, I was just asking seany to see what he's at. I'm def doing a 'Tergat' type session on Thurs with 4x3m and I might do maybe 18m on Monday week with PMP. If not 18 then mabye 16 with 6PMP or something.

Did you hit the 22m you were planning or is that for tomorrow? EDIT: I looked it up. Feckin savage run today Speedy. Very strong. Great to do that with a big bunch.

12 weeks of DCM training (sub 3 attempt)

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