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Dublin Marathon 2012 - 'Improvers' thread

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    #302
    PaulieC
    Registered Users Posts: 6,195 ✭✭✭PaulieC


    menoscemo wrote: »
    Yeah, that would be pretty mad alright :D
    Seriously that causeway marathon is pretty tough, the company are not called 26 extreme for nothing.
    There is no harm doing as many marathons as you want just don't expect it not to affect your goal marathon.

    yeah, you're probably right.


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    #303
    Skidrow
    Registered Users Posts: 240 ✭✭Skidrow


    welcome on board Shels.


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    #304
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Skidrow wrote: »
    welcome on board Shels.

    Thanks! a bit late to the party but should be fun from now in....


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    #305
    D Chief
    Registered Users Posts: 143 ✭✭D Chief


    Name|Plan|Weekly Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1|4|42.5 km| 119.0 km | Really enjoying my recovery swims on a monday
    Micilín Muc|P&D:55-70|6|93km|267km|2 good hill races in W3. A lot to be said for open water swimming as crosstraining for muscle recovery. Week 4 brings me to my first 100km week :D
    RedRunner|HH Inter 1|5|22.97m|76.83m|Managed to get all runs in despite being on hols so really happy with that. Diet wasn't great though so a couple of pounds up this week.Touch of sore knee today but nothing serious.
    Mike D|HH Inter 1|5|23.6m|72.9m|Another good week. Ran some good hills this weekend.
    beeduybe|P&D:33-55|5|42m|114m|Everything going to plan so far. Happy to get my 5 runs in despite having a few distractions.
    Lizzy c|P&D -33-55|5|40.15m|110.43m|Week 3 down. Happy with my LT run this week - could notice improvement from same run two weeks before :)
    Skidrow|HH inter1|5|24m|71 |Week 3 went really well including PB in BHAA 5km race !
    Younganne|Ecolis plan|6|39.80m|93.28m| very happy with this weeks running:D|
    run44|HH inter1|5|27m|62mm|Happy to get 5 in this week
    D Chief|P&D -55|5|64.5km| 190km|Week 3 done. Knee was very stiff and sore, but I kept to the plan and took 2 days off, postponing LSR to Monday morning and it seems a good bit better.
    Sideline warrior|HH Inter 1|5|26.05m|51.7m|2nd week done. Very slow LSR 9.6m today at 8.51 pace - warm out
    seanie_m|HH Inter 1|3|13mi|64mi|Only managed to get 13mi in this week - football and then a bit of a knee strain made me decide to skip today. Here's to looking forward to a new week! The boots have been hung up now too! :)
    knightmove|P&D -55|||16m|
    doledude86|HH Inter 2|||79m|
    irfrm|run world|5|21m|26m|Good week, but missed 9 mile LSR, 5km race this Wednesday so will be going for PB, will have to rejig plan a bit.
    RubyK|HH Inter 2|5|33.25m|48.85m|Still recovering from WVM. Tough enough 13 mile LSR, but happy enough with recovery/training.
    shels4ever|just run|9|50|50|Just lots of easy runs last week. Head not in the log runs jsut yet but hope to get to grips with them soon.


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    #306
    liamog
    Moderators, Motoring & Transport Moderators, Regional East Moderators Posts: 8,007 Mod ✭✭✭✭liamog


    How many are doing the Fingal 10k this weekend?


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    #307
    PaulieC
    Registered Users Posts: 6,195 ✭✭✭PaulieC


    liamog wrote: »
    How many are doing the Fingal 10k this weekend?

    aye


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    #308
    RedRunner
    Registered Users Posts: 3,606 ✭✭✭RedRunner


    liamog wrote: »
    How many are doing the Fingal 10k this weekend?


    Yep me too....and the James Hospital Liberties Run on Thursday...


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    #309
    RedRunner
    Registered Users Posts: 3,606 ✭✭✭RedRunner


    Easy 3.49 miles this evening 32:55, avg pace 9:26 HR 138/151


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    #310
    Van.Bosch
    Registered Users Posts: 2,901 ✭✭✭Van.Bosch


    Name|Plan|Weekly Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1|4|42.5 km| 119.0 km | Really enjoying my recovery swims on a monday
    Micilín Muc|P&D:55-70|6|93km|267km|2 good hill races in W3. A lot to be said for open water swimming as crosstraining for muscle recovery. Week 4 brings me to my first 100km week :D
    RedRunner|HH Inter 1|5|22.97m|76.83m|Managed to get all runs in despite being on hols so really happy with that. Diet wasn't great though so a couple of pounds up this week.Touch of sore knee today but nothing serious.
    Mike D|HH Inter 1|5|23.6m|72.9m|Another good week. Ran some good hills this weekend.
    beeduybe|P&D:33-55|5|42m|114m|Everything going to plan so far. Happy to get my 5 runs in despite having a few distractions.
    Lizzy c|P&D -33-55|5|40.15m|110.43m|Week 3 down. Happy with my LT run this week - could notice improvement from same run two weeks before :)
    Skidrow|HH inter1|5|24m|71 |Week 3 went really well including PB in BHAA 5km race !
    Younganne|Ecolis plan|6|39.80m|93.28m| very happy with this weeks running:D|
    run44|HH inter1|5|27m|62mm|Happy to get 5 in this week
    D Chief|P&D -55|5|64.5km| 190km|Week 3 done. Knee was very stiff and sore, but I kept to the plan and took 2 days off, postponing LSR to Monday morning and it seems a good bit better.
    Sideline warrior|HH Inter 1|5|26.05m|51.7m|2nd week done. Very slow LSR 9.6m today at 8.51 pace - warm out
    seanie_m|HH Inter 1|3|13mi|64mi|Only managed to get 13mi in this week - football and then a bit of a knee strain made me decide to skip today. Here's to looking forward to a new week! The boots have been hung up now too! :)
    knightmove|P&D -55|||16m|
    doledude86|HH Inter 2|||79m|
    irfrm|run world|5|21m|26m|Good week, but missed 9 mile LSR, 5km race this Wednesday so will be going for PB, will have to rejig plan a bit.
    RubyK|HH Inter 2|5|33.25m|48.85m|Still recovering from WVM. Tough enough 13 mile LSR, but happy enough with recovery/training.
    shels4ever|just run|9|50|50|Just lots of easy runs last week. Head not in the log runs jsut yet but hope to get to grips with them soon.
    Van.Bosch|P&D <55|5|40M|98M|Good Week, pretty wrecked so no problem doing my runs at PMP +10%


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    #311
    jester1980
    Registered Users Posts: 742 ✭✭✭jester1980


    Name|Plan|Weekly Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1|4|42.5 km| 119.0 km | Really enjoying my recovery swims on a monday
    Micilín Muc|P&D:55-70|6|93km|267km|2 good hill races in W3. A lot to be said for open water swimming as crosstraining for muscle recovery. Week 4 brings me to my first 100km week :D
    RedRunner|HH Inter 1|5|22.97m|76.83m|Managed to get all runs in despite being on hols so really happy with that. Diet wasn't great though so a couple of pounds up this week.Touch of sore knee today but nothing serious.
    Mike D|HH Inter 1|5|23.6m|72.9m|Another good week. Ran some good hills this weekend.
    beeduybe|P&D:33-55|5|42m|114m|Everything going to plan so far. Happy to get my 5 runs in despite having a few distractions.
    Lizzy c|P&D -33-55|5|40.15m|110.43m|Week 3 down. Happy with my LT run this week - could notice improvement from same run two weeks before :)
    Skidrow|HH inter1|5|24m|71 |Week 3 went really well including PB in BHAA 5km race !
    Younganne|Ecolis plan|6|39.80m|93.28m| very happy with this weeks running:D|
    run44|HH inter1|5|27m|62mm|Happy to get 5 in this week
    D Chief|P&D -55|5|64.5km| 190km|Week 3 done. Knee was very stiff and sore, but I kept to the plan and took 2 days off, postponing LSR to Monday morning and it seems a good bit better.
    Sideline warrior|HH Inter 1|5|26.05m|51.7m|2nd week done. Very slow LSR 9.6m today at 8.51 pace - warm out
    seanie_m|HH Inter 1|3|13mi|64mi|Only managed to get 13mi in this week - football and then a bit of a knee strain made me decide to skip today. Here's to looking forward to a new week! The boots have been hung up now too! :)
    knightmove|P&D -55|||16m|
    doledude86|HH Inter 2|||79m|
    irfrm|run world|5|21m|26m|Good week, but missed 9 mile LSR, 5km race this Wednesday so will be going for PB, will have to rejig plan a bit.
    RubyK|HH Inter 2|5|33.25m|48.85m|Still recovering from WVM. Tough enough 13 mile LSR, but happy enough with recovery/training.
    shels4ever|just run|9|50|50|Just lots of easy runs last week. Head not in the log runs jsut yet but hope to get to grips with them soon.
    Van.Bosch|P&D <55|5|40M|98M|Good Week, pretty wrecked so no problem doing my runs at PMP +10%
    jester1980|HH Inter 1|2|33.5 km| 58.0 km | Only back trianing after accident so missed first week and half but getting into it now.


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    #312
    asimonov
    Closed Accounts Posts: 1,378 ✭✭✭asimonov


    Name|Plan|Weekly Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1|4|42.5 km| 119.0 km | Really enjoying my recovery swims on a monday
    Micilín Muc|P&D:55-70|6|93km|267km|2 good hill races in W3. A lot to be said for open water swimming as crosstraining for muscle recovery. Week 4 brings me to my first 100km week :D
    RedRunner|HH Inter 1|5|22.97m|76.83m|Managed to get all runs in despite being on hols so really happy with that. Diet wasn't great though so a couple of pounds up this week.Touch of sore knee today but nothing serious.
    Mike D|HH Inter 1|5|23.6m|72.9m|Another good week. Ran some good hills this weekend.
    beeduybe|P&D:33-55|5|42m|114m|Everything going to plan so far. Happy to get my 5 runs in despite having a few distractions.
    Lizzy c|P&D -33-55|5|40.15m|110.43m|Week 3 down. Happy with my LT run this week - could notice improvement from same run two weeks before :)
    Skidrow|HH inter1|5|24m|71 |Week 3 went really well including PB in BHAA 5km race !
    Younganne|Ecolis plan|6|39.80m|93.28m| very happy with this weeks running:D|
    run44|HH inter1|5|27m|62mm|Happy to get 5 in this week
    D Chief|P&D -55|5|64.5km| 190km|Week 3 done. Knee was very stiff and sore, but I kept to the plan and took 2 days off, postponing LSR to Monday morning and it seems a good bit better.
    Sideline warrior|HH Inter 1|5|26.05m|51.7m|2nd week done. Very slow LSR 9.6m today at 8.51 pace - warm out
    seanie_m|HH Inter 1|3|13mi|64mi|Only managed to get 13mi in this week - football and then a bit of a knee strain made me decide to skip today. Here's to looking forward to a new week! The boots have been hung up now too! :)
    doledude86|HH Inter 2|||79m|
    irfrm|run world|5|21m|26m|Good week, but missed 9 mile LSR, 5km race this Wednesday so will be going for PB, will have to rejig plan a bit.
    RubyK|HH Inter 2|5|33.25m|48.85m|Still recovering from WVM. Tough enough 13 mile LSR, but happy enough with recovery/training.
    shels4ever|just run|9|50|50|Just lots of easy runs last week. Head not in the log runs jsut yet but hope to get to grips with them soon.
    Van.Bosch|P&D <55|5|40M|98M|Good Week, pretty wrecked so no problem doing my runs at PMP +10%
    jester1980|HH Inter 1|2|33.5 km| 58.0 km | Only back trianing after accident so missed first week and half but getting into it now.


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    #313
    RedRunner
    Registered Users Posts: 3,606 ✭✭✭RedRunner


    6.42 miles easy..1:00hrs...avg pace 9:22..HR 138/165

    Felt a bit sluggish at times but I guess there will be days like that.

    Doing Liberties Run tomorrow in place of 3m run. Guaranteed PB :)since I've never run it before and it is an unusual distance ...6.5k...


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    #314
    Van.Bosch
    Registered Users Posts: 2,901 ✭✭✭Van.Bosch


    RedRunner wrote: »
    6.42 miles easy..1:00hrs...avg pace 9:22..HR 138/165

    Felt a bit sluggish at times but I guess there will be days like that.

    Doing Liberties Run tomorrow in place of 3m run. Guaranteed PB :)since I've never run it before and it is an unusual distance ...6.5k...

    What is your marathon goal time?


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    #315
    beeduybe
    Registered Users Posts: 731 ✭✭✭beeduybe


    Asimonov,

    Did you mean to remove Knightmove from the table?


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    #316
    Knightmove
    Closed Accounts Posts: 19 ✭Knightmove


    Morning Beeduybe, I asked Asimonov to remove me as updating the table was beyond me! I have been on holidays for the past two weeks. Last week I managed 30 miles in total but it did include a 4 mile road race in Central Park in NY with my two teenage children. I couldn't recommend it highly enough as a holiday idea....we all loved it and met loads of people courtesy of my son's Kilkenny jersey. It was very hot so I insisted we just jog around. This weeks mileage is better and will be about 45 miles so happy enough


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    #317
    beeduybe
    Registered Users Posts: 731 ✭✭✭beeduybe


    Knightmove wrote: »
    Morning Beeduybe, I asked Asimonov to remove me as updating the table was beyond me! I have been on holidays for the past two weeks. Last week I managed 30 miles in total but it did include a 4 mile road race in Central Park in NY with my two teenage children. I couldn't recommend it highly enough as a holiday idea....we all loved it and met loads of people courtesy of my son's Kilkenny jersey. It was very hot so I insisted we just jog around. This weeks mileage is better and will be about 45 miles so happy enough

    No worries. Was just making sure you weren't deleted in error as there was no explanation for your removal. Sounds like a great holiday. Best of luck with the rest of your training.


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    #318
    RedRunner
    Registered Users Posts: 3,606 ✭✭✭RedRunner


    Van.Bosch wrote: »
    What is your marathon goal time?

    Marathon goal time is 3:59:59


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    #319
    RedRunner
    Registered Users Posts: 3,606 ✭✭✭RedRunner


    As planned completed this run last night. Happy with results.

    6.5k(3.94m on Garmin)....30.59...avg pace 7:52 HR 157/170

    Really happy with this as I don't think I have ever averaged sub 8 mins/mile in a race before.

    Nice course with a few hills and some funny local banter from the support along route.

    Left achilles a little sore today but rest day today anyway.


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    #320
    RedRunner
    Registered Users Posts: 3,606 ✭✭✭RedRunner


    5.99 miles easy...56:04..Avg pace 9.22 HR 135/147

    Did this at easy pace rather than scheduled PMP because of Fingal 10k tmw.

    Any HHinter1s doing this tomorrow? Getting there early for a two mile warm up beforehand to keep as close to training plan as I can.

    Bib no.9678 if anyone wants to say Hello!


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    #321
    Mike D
    Registered Users Posts: 114 ✭✭Mike D


    Name|Plan|Weekly Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1|4|42.5 km| 119.0 km | Really enjoying my recovery swims on a monday
    Micilín Muc|P&D:55-70|6|93km|267km|2 good hill races in W3. A lot to be said for open water swimming as crosstraining for muscle recovery. Week 4 brings me to my first 100km week :D
    RedRunner|HH Inter 1|5|22.97m|76.83m|Managed to get all runs in despite being on hols so really happy with that. Diet wasn't great though so a couple of pounds up this week.Touch of sore knee today but nothing serious.
    Mike D|HH Inter 1|5|29.6m|102.5m|Felt the 11 today with some testing hills but overall a good week. Hope to get a swim in tomorrow
    beeduybe|P&D:33-55|5|42m|114m|Everything going to plan so far. Happy to get my 5 runs in despite having a few distractions.
    Lizzy c|P&D -33-55|5|40.15m|110.43m|Week 3 down. Happy with my LT run this week - could notice improvement from same run two weeks before :)
    Skidrow|HH inter1|5|24m|71 |Week 3 went really well including PB in BHAA 5km race !
    Younganne|Ecolis plan|6|39.80m|93.28m| very happy with this weeks running:D|
    run44|HH inter1|5|27m|62mm|Happy to get 5 in this week
    D Chief|P&D -55|5|64.5km| 190km|Week 3 done. Knee was very stiff and sore, but I kept to the plan and took 2 days off, postponing LSR to Monday morning and it seems a good bit better.
    Sideline warrior|HH Inter 1|5|26.05m|51.7m|2nd week done. Very slow LSR 9.6m today at 8.51 pace - warm out
    seanie_m|HH Inter 1|3|13mi|64mi|Only managed to get 13mi in this week - football and then a bit of a knee strain made me decide to skip today. Here's to looking forward to a new week! The boots have been hung up now too! :)
    knightmove|P&D -55|||16m|
    doledude86|HH Inter 2|||79m|
    irfrm|run world|5|21m|26m|Good week, but missed 9 mile LSR, 5km race this Wednesday so will be going for PB, will have to rejig plan a bit.
    RubyK|HH Inter 2|5|33.25m|48.85m|Still recovering from WVM. Tough enough 13 mile LSR, but happy enough with recovery/training.
    shels4ever|just run|9|50|50|Just lots of easy runs last week. Head not in the log runs jsut yet but hope to get to grips with them soon.
    [/QUOTE]

    Ran 8 at LSR pace and 3 at race pace this morning- felt it when I got home but grand now.


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    #322
    RedRunner
    Registered Users Posts: 3,606 ✭✭✭RedRunner


    Instead of 11 mile LSR today;

    2.01 miles Warm up: Avg pace 9:50 ...19:44

    Fingal 10k : 6.23 miles : Avg pace 8:16...51:31

    Cool Down : 0.96 miles : Avg Pace 10.46....10:22

    Disappointed with 10k time was hoping to finally break the 50 min barrier but on balance , it was my second race this week, had some stomach cramps this morning which didnt help and it was a fairly hilly course. Previous best being 51:03 in Samsung Night Run. I guess I can't complain too much, it'll come one day!. A good run in the context of my overall marathon training so I'm sure it'll stand to me in my goal for sub 4hrs in October.:)


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    #323
    RedRunner
    Registered Users Posts: 3,606 ✭✭✭RedRunner


    Name|Plan|Weekly Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1|4|42.5 km| 119.0 km | Really enjoying my recovery swims on a monday
    Micilín Muc|P&D:55-70|6|93km|267km|2 good hill races in W3. A lot to be said for open water swimming as crosstraining for muscle recovery. Week 4 brings me to my first 100km week :D
    RedRunner|HH Inter 1|5|29.04m|105.87m| Good weeks work with two races.
    Mike D|HH Inter 1|5|29.6m|102.5m|Felt the 11 today with some testing hills but overall a good week. Hope to get a swim in tomorrow
    beeduybe|P&D:33-55|5|42m|114m|Everything going to plan so far. Happy to get my 5 runs in despite having a few distractions.
    Lizzy c|P&D -33-55|5|40.15m|110.43m|Week 3 down. Happy with my LT run this week - could notice improvement from same run two weeks before :)
    Skidrow|HH inter1|5|24m|71 |Week 3 went really well including PB in BHAA 5km race !
    Younganne|Ecolis plan|6|39.80m|93.28m| very happy with this weeks running:D|
    run44|HH inter1|5|27m|62mm|Happy to get 5 in this week
    D Chief|P&D -55|5|64.5km| 190km|Week 3 done. Knee was very stiff and sore, but I kept to the plan and took 2 days off, postponing LSR to Monday morning and it seems a good bit better.
    Sideline warrior|HH Inter 1|5|26.05m|51.7m|2nd week done. Very slow LSR 9.6m today at 8.51 pace - warm out
    seanie_m|HH Inter 1|3|13mi|64mi|Only managed to get 13mi in this week - football and then a bit of a knee strain made me decide to skip today. Here's to looking forward to a new week! The boots have been hung up now too! :)
    knightmove|P&D -55|||16m|
    doledude86|HH Inter 2|||79m|
    irfrm|run world|5|21m|26m|Good week, but missed 9 mile LSR, 5km race this Wednesday so will be going for PB, will have to rejig plan a bit.
    RubyK|HH Inter 2|5|33.25m|48.85m|Still recovering from WVM. Tough enough 13 mile LSR, but happy enough with recovery/training.
    shels4ever|just run|9|50|50|Just lots of easy runs last week. Head not in the log runs jsut yet but hope to get to grips with them soon.


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    #324
    RedRunner
    Registered Users Posts: 3,606 ✭✭✭RedRunner


    [QUOTE=Mike D;79855305

    Ran 8 at LSR pace and 3 at race pace this morning- felt it when I got home but grand now.[/QUOTE]


    Mike D,
    Just curious ...was the 3 at race pace intentional or accidental and if intentional what was the rationale behind that? I thought the idea is to strictly adhere to LSR pace.

    This is not a criticism...just trying to learn if I'm doing the right thing myself.


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    #325
    seanie_m
    Registered Users Posts: 49 ✭seanie_m


    Name|Plan|Weekly Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1|4|42.5 km| 119.0 km | Really enjoying my recovery swims on a monday
    Micilín Muc|P&D:55-70|6|93km|267km|2 good hill races in W3. A lot to be said for open water swimming as crosstraining for muscle recovery. Week 4 brings me to my first 100km week :D
    RedRunner|HH Inter 1|5|29.04m|105.87m| Good weeks work with two races.
    Mike D|HH Inter 1|5|29.6m|102.5m|Felt the 11 today with some testing hills but overall a good week. Hope to get a swim in tomorrow
    beeduybe|P&D:33-55|5|42m|114m|Everything going to plan so far. Happy to get my 5 runs in despite having a few distractions.
    Lizzy c|P&D -33-55|5|40.15m|110.43m|Week 3 down. Happy with my LT run this week - could notice improvement from same run two weeks before :)
    Skidrow|HH inter1|5|24m|71 |Week 3 went really well including PB in BHAA 5km race !
    Younganne|Ecolis plan|6|39.80m|93.28m| very happy with this weeks running:D|
    run44|HH inter1|5|27m|62mm|Happy to get 5 in this week
    D Chief|P&D -55|5|64.5km| 190km|Week 3 done. Knee was very stiff and sore, but I kept to the plan and took 2 days off, postponing LSR to Monday morning and it seems a good bit better.
    Sideline warrior|HH Inter 1|5|26.05m|51.7m|2nd week done. Very slow LSR 9.6m today at 8.51 pace - warm out
    seanie_m|HH Inter 1|6|33mi|97mi|Found the LSR this morning very tough going, 11mi at 8.11 pace, hard to imagine doing another 15 miles after that!
    knightmove|P&D -55|||16m|
    doledude86|HH Inter 2|||79m|
    irfrm|run world|5|21m|26m|Good week, but missed 9 mile LSR, 5km race this Wednesday so will be going for PB, will have to rejig plan a bit.
    RubyK|HH Inter 2|5|33.25m|48.85m|Still recovering from WVM. Tough enough 13 mile LSR, but happy enough with recovery/training.
    shels4ever|just run|9|50|50|Just lots of easy runs last week. Head not in the log runs jsut yet but hope to get to grips with them soon.


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    #326
    seanie_m
    Registered Users Posts: 49 ✭seanie_m


    Was it just me, or did others find it very tough to run today and yesterday, very humid and muggy? A bit disheartening to find it so tough this morning, but sure the only way is up. Looking forward to a nice cross-training session in the jacuzzi tomorrow now!


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    #327
    Mike D
    Registered Users Posts: 114 ✭✭Mike D


    RedRunner wrote: »
    Mike D,
    Just curious ...was the 3 at race pace intentional or accidental and if intentional what was the rationale behind that? I thought the idea is to strictly adhere to LSR pace.

    This is not a criticism...just trying to learn if I'm doing the right thing myself.

    It was intential Red, I read somewhere on the HH site that you can run 3/4 of your LSR at the slow pace and 1/4 at race pace. (i think). So it was a spur of the moment decision at 8miles- not sure if i'd do it every week but just wanted to give it a try.


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    #328
    Mike D
    Registered Users Posts: 114 ✭✭Mike D


    Here's the actual text from HH. I should have read it properly before trying to remember what it was!!


    3/1 Training: Toward the end of the run, if you're still feeling fresh, you may want to pick up the pace and finish somewhat faster. This will convert your long run into what I call a 3/1 Run. That means you run the first three-fourths of your long run (say the first 12 miles of a 16-miler) at an easy pace, then do the final one-fourth (4 miles of a 16-miler) at a somewhat faster pace--though still not race pace. This 3/1 strategy is advised for only the most experienced runners, and I don't recommend you do it more than once out of every three weekends. In other words: first weekend, easy run; second weekend, 3/1 Run; third weekend, step back to a shorter distance. My philosophy is that it's better to run too slow during long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn't matter.

    MD


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    #329
    sideline warrior
    Registered Users Posts: 115 ✭✭sideline warrior


    Name|Plan|Weekly Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1|4|42.5 km| 119.0 km | Really enjoying my recovery swims on a monday
    Micilín Muc|P&D:55-70|6|93km|267km|2 good hill races in W3. A lot to be said for open water swimming as crosstraining for muscle recovery. Week 4 brings me to my first 100km week :D
    RedRunner|HH Inter 1|5|29.04m|105.87m| Good weeks work with two races.
    Mike D|HH Inter 1|5|29.6m|102.5m|Felt the 11 today with some testing hills but overall a good week. Hope to get a swim in tomorrow
    beeduybe|P&D:33-55|5|42m|114m|Everything going to plan so far. Happy to get my 5 runs in despite having a few distractions.
    Lizzy c|P&D -33-55|5|40.15m|110.43m|Week 3 down. Happy with my LT run this week - could notice improvement from same run two weeks before :)
    Skidrow|HH inter1|5|24m|71 |Week 3 went really well including PB in BHAA 5km race !
    Younganne|Ecolis plan|6|39.80m|93.28m| very happy with this weeks running:D|
    run44|HH inter1|5|27m|62mm|Happy to get 5 in this week
    D Chief|P&D -55|5|64.5km| 190km|Week 3 done. Knee was very stiff and sore, but I kept to the plan and took 2 days off, postponing LSR to Monday morning and it seems a good bit better.
    Sideline warrior|HH Inter 1|4|27.9m|107.4m|4 wks down - 14 to go. Missed one short run this week but stuck on extra mile or two on other runs to balance. So far so good. Body's fine. Avg pace this week was 7.58.
    seanie_m|HH Inter 1|6|33mi|97mi|Found the LSR this morning very tough going, 11mi at 8.11 pace, hard to imagine doing another 15 miles after that!
    knightmove|P&D -55|||16m|
    doledude86|HH Inter 2|||79m|
    irfrm|run world|5|21m|26m|Good week, but missed 9 mile LSR, 5km race this Wednesday so will be going for PB, will have to rejig plan a bit.
    RubyK|HH Inter 2|5|33.25m|48.85m|Still recovering from WVM. Tough enough 13 mile LSR, but happy enough with recovery/training.
    shels4ever|just run|9|50|50|Just lots of easy runs last week. Head not in the log runs jsut yet but hope to get to grips with them soon.
    [/QUOTE]


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    #330
    RedRunner
    Registered Users Posts: 3,606 ✭✭✭RedRunner


    Mike D wrote: »
    Here's the actual text from HH. I should have read it properly before trying to remember what it was!!


    3/1 Training: Toward the end of the run, if you're still feeling fresh, you may want to pick up the pace and finish somewhat faster. This will convert your long run into what I call a 3/1 Run. That means you run the first three-fourths of your long run (say the first 12 miles of a 16-miler) at an easy pace, then do the final one-fourth (4 miles of a 16-miler) at a somewhat faster pace--though still not race pace. This 3/1 strategy is advised for only the most experienced runners, and I don't recommend you do it more than once out of every three weekends. In other words: first weekend, easy run; second weekend, 3/1 Run; third weekend, step back to a shorter distance. My philosophy is that it's better to run too slow during long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn't matter.

    MD

    Thanks for the info MD. Interestingly, think I may have done this before but completely by accident!:D Might try it on purpose again soon to see how it goes.


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    #331
    RedRunner
    Registered Users Posts: 3,606 ✭✭✭RedRunner


    seanie_m wrote: »
    Was it just me, or did others find it very tough to run today and yesterday, very humid and muggy? A bit disheartening to find it so tough this morning, but sure the only way is up. Looking forward to a nice cross-training session in the jacuzzi tomorrow now!

    No...not just you.Although I was racing today and not doing LSR,I lost 1kg over 10k.Sweat was just pouring out of me. Have to say I hate running in the heat and high humidity,much prefer cooler weather.


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