Dublin Marathon 2012 - 'Improvers' thread

RedRunner

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|11|7|113km|1085.5km|Tough week, saw it through with persistence. Ready to roll for the Race Series Half Marathon.
3|RedRunner|HH Inter 1|11|4|34.17m|226.43| Back to something near proper training. My Hip injury has now been replaced with a sore achilles but managing to still run.Delighted to get 18 mile LSR in today.Needed that one for the soul!:)
4|Mike D|HH Inter 1|11|5|44m|264.1m|Got all my runs in this week so delighted with that! Good 18mile LSR today. Think that the most Ive ever run in a week:)
5|beeduybe|P&D:33-55|10|4|36m|416m|Got in 3 runs in Lanzarote on the P&D recovery week and a 13 mile run on my return home.
6|Lizzy C|P&D -33-55|10|5|44.27m|364.91m|Bounced back a bit this week (though it was a recovery week - )
7|Skidrow|HH inter1|10|4|33m|268m|Dropped one of the 8m runs again this week. 17m LSR went well.:)
8|Younganne|Ecolis plan|10|1|8.6m|234.49m| it didn't get any better this week with only 1 run completed:mad:...but i'm very hopeful of getting a full week in this week|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|10|5|70.9km|718.4km|Another week down and still on track. Got all 5 scheduled runs done and got out on the bike on Friday. This week is a biggie.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|5|6|30m|155m|step back week this week
14|irfrm|runners world|8|6|48 m|268m|good week, got all runs and mileage done, good LSR 16 with 8 @mp, tough week ahead long days and OH away.
15|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.
16|jester1980|HH IINT 1|7|5|51km|273.5|Forgotto update last week. Lsr of 15 miles on sunday which went well. Having somone to train with is making life alot easier than when i did on my own before.
17|Van.Bosch|P&D - 55|5|5|45.38M|172.44M|Good Week, got through all the runs and enjoyed the 16M with 10 @PMP.
18|Mr.Wiggle|RunRepublic sub3.30|7|6|83km|450.5km| Took rest day Monday and juggled other runs around to suit. Meant Sun's LSR of 20m was too much for me. Managed only 18m due to severe pains. Happy enough with weeks work though
19|RedB|P&D - 55|10|5|44M|319M|Recovery Week. Easy week. First time doing VO2 session in a long time so took a few reps to get up to speed. Late night Sat meant Sundays med-long run got bumped out to this morning (Mon) so did half it at PMP on fresh legs.
20|Trigger26 |Club coach sub 3.30|10|4|36M|302M|Did an 18 mile long run and really struggled, have tummy bug which will not feck off!
21|Jim0 |P&D - 55|10|3|56.83km|647.92km|Life got in the way of training this week. Programme mileage peaks next week so hopefully rightful priority can be restored.
22|engrish?|Build fitness, build speed|2|2|19m|49m|Running is not as easy as it used to be. Did the 10 mile in the PP in 1hr 45m.


Managed an early morning run in Frankfurt midweek.Was there working so proud of myself for getting that one in and a good LSR at long last ! But maybe a trip to physio this week to look at the sore achilles.

trigger26

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|11|7|113km|1085.5km|Tough week, saw it through with persistence. Ready to roll for the Race Series Half Marathon.
3|RedRunner|HH Inter 1|10|2|18.16m|192.26| Cautious week as was minding injury for Glasgow.Midweek treatment paid off and new PB in HM in Glasgow. Will resume full training next week.Have some catching up to do.
4|Mike D|HH Inter 1|11|5|44m|264.1m|Got all my runs in this week so delighted with that! Good 18mile LSR today. Think that the most Ive ever run in a week:)
5|beeduybe|P&D:33-55|10|4|36m|416m|Got in 3 runs in Lanzarote on the P&D recovery week and a 13 mile run on my return home.
6|Lizzy C|P&D -33-55|10|5|44.27m|364.91m|Bounced back a bit this week (though it was a recovery week - )
7|Skidrow|HH inter1|10|4|33m|268m|Dropped one of the 8m runs again this week. 17m LSR went well.:)
8|Younganne|Ecolis plan|10|1|8.6m|234.49m| it didn't get any better this week with only 1 run completed:mad:...but i'm very hopeful of getting a full week in this week|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|10|5|70.9km|718.4km|Another week down and still on track. Got all 5 scheduled runs done and got out on the bike on Friday. This week is a biggie.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|5|6|30m|155m|step back week this week
14|irfrm|runners world|8|6|48 m|268m|good week, got all runs and mileage done, good LSR 16 with 8 @mp, tough week ahead long days and OH away.
15|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.
16|jester1980|HH IINT 1|7|5|51km|273.5|Forgotto update last week. Lsr of 15 miles on sunday which went well. Having somone to train with is making life alot easier than when i did on my own before.
17|Van.Bosch|P&D - 55|5|5|45.38M|172.44M|Good Week, got through all the runs and enjoyed the 16M with 10 @PMP.
18|Mr.Wiggle|RunRepublic sub3.30|7|6|83km|450.5km| Took rest day Monday and juggled other runs around to suit. Meant Sun's LSR of 20m was too much for me. Managed only 18m due to severe pains. Happy enough with weeks work though
19|RedB|P&D - 55|10|5|44M|319M|Recovery Week. Easy week. First time doing VO2 session in a long time so took a few reps to get up to speed. Late night Sat meant Sundays med-long run got bumped out to this morning (Mon) so did half it at PMP on fresh legs.
20|Trigger26 |Club coach sub 3.30|11|4|38M|340M|Did an 18 mile long run with last 2 miles @ 6.45, missed 2 sessions with tummy bug
21|Jim0 |P&D - 55|10|3|56.83km|647.92km|Life got in the way of training this week. Programme mileage peaks next week so hopefully rightful priority can be restored.
22|engrish?|Build fitness, build speed|2|2|19m|49m|Running is not as easy as it used to be. Did the 10 mile in the PP in 1hr 45m.

irfrm

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|11|7|113km|1085.5km|Tough week, saw it through with persistence. Ready to roll for the Race Series Half Marathon.
3|RedRunner|HH Inter 1|10|2|18.16m|192.26| Cautious week as was minding injury for Glasgow.Midweek treatment paid off and new PB in HM in Glasgow. Will resume full training next week.Have some catching up to do.
4|Mike D|HH Inter 1|11|5|44m|264.1m|Got all my runs in this week so delighted with that! Good 18mile LSR today. Think that the most Ive ever run in a week:)
5|beeduybe|P&D:33-55|10|4|36m|416m|Got in 3 runs in Lanzarote on the P&D recovery week and a 13 mile run on my return home.
6|Lizzy C|P&D -33-55|10|5|44.27m|364.91m|Bounced back a bit this week (though it was a recovery week - )
7|Skidrow|HH inter1|10|4|33m|268m|Dropped one of the 8m runs again this week. 17m LSR went well.:)
8|Younganne|Ecolis plan|10|1|8.6m|234.49m| it didn't get any better this week with only 1 run completed:mad:...but i'm very hopeful of getting a full week in this week|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|10|5|70.9km|718.4km|Another week down and still on track. Got all 5 scheduled runs done and got out on the bike on Friday. This week is a biggie.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|5|6|30m|155m|step back week this week
14|irfrm|runners world|8|5|38 m|306m|good week, OH away for week so hard to get all runs in, 5k PB & good 20 m LSR:-)
15|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.
16|jester1980|HH IINT 1|7|5|51km|273.5|Forgotto update last week. Lsr of 15 miles on sunday which went well. Having somone to train with is making life alot easier than when i did on my own before.
17|Van.Bosch|P&D - 55|5|5|45.38M|172.44M|Good Week, got through all the runs and enjoyed the 16M with 10 @PMP.
18|Mr.Wiggle|RunRepublic sub3.30|7|6|83km|450.5km| Took rest day Monday and juggled other runs around to suit. Meant Sun's LSR of 20m was too much for me. Managed only 18m due to severe pains. Happy enough with weeks work though
19|RedB|P&D - 55|10|5|44M|319M|Recovery Week. Easy week. First time doing VO2 session in a long time so took a few reps to get up to speed. Late night Sat meant Sundays med-long run got bumped out to this morning (Mon) so did half it at PMP on fresh legs.
20|Trigger26 |Club coach sub 3.30|11|4|38M|340M|Did an 18 mile long run with last 2 miles @ 6.45, missed 2 sessions with tummy bug
21|Jim0 |P&D - 55|10|3|56.83km|647.92km|Life got in the way of training this week. Programme mileage peaks next week so hopefully rightful priority can be restored.
22|engrish?|Build fitness, build speed|2|2|19m|49m|Running is not as easy as it used to be. Did the 10 mile in the PP in 1hr 45m.

Younganne

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|11|7|113km|1085.5km|Tough week, saw it through with persistence. Ready to roll for the Race Series Half Marathon.
3|RedRunner|HH Inter 1|10|2|18.16m|192.26| Cautious week as was minding injury for Glasgow.Midweek treatment paid off and new PB in HM in Glasgow. Will resume full training next week.Have some catching up to do.
4|Mike D|HH Inter 1|11|5|44m|264.1m|Got all my runs in this week so delighted with that! Good 18mile LSR today. Think that the most Ive ever run in a week:)
5|beeduybe|P&D:33-55|10|4|36m|416m|Got in 3 runs in Lanzarote on the P&D recovery week and a 13 mile run on my return home.
6|Lizzy C|P&D -33-55|10|5|44.27m|364.91m|Bounced back a bit this week (though it was a recovery week - )
7|Skidrow|HH inter1|10|4|33m|268m|Dropped one of the 8m runs again this week. 17m LSR went well.:)
8|Younganne|Ecolis plan|11|5|37.17m|271.66m|much better this week. got 5 runs done and included 18m LSR, this was a big pyschological boost!!:D|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|10|5|70.9km|718.4km|Another week down and still on track. Got all 5 scheduled runs done and got out on the bike on Friday. This week is a biggie.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|5|6|30m|155m|step back week this week
14|irfrm|runners world|8|5|38 m|306m|good week, OH away for week so hard to get all runs in, 5k PB & good 20 m LSR:-)
15|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.
16|jester1980|HH IINT 1|7|5|51km|273.5|Forgotto update last week. Lsr of 15 miles on sunday which went well. Having somone to train with is making life alot easier than when i did on my own before.
17|Van.Bosch|P&D - 55|5|5|45.38M|172.44M|Good Week, got through all the runs and enjoyed the 16M with 10 @PMP.
18|Mr.Wiggle|RunRepublic sub3.30|7|6|83km|450.5km| Took rest day Monday and juggled other runs around to suit. Meant Sun's LSR of 20m was too much for me. Managed only 18m due to severe pains. Happy enough with weeks work though
19|RedB|P&D - 55|10|5|44M|319M|Recovery Week. Easy week. First time doing VO2 session in a long time so took a few reps to get up to speed. Late night Sat meant Sundays med-long run got bumped out to this morning (Mon) so did half it at PMP on fresh legs.
20|Trigger26 |Club coach sub 3.30|11|4|38M|340M|Did an 18 mile long run with last 2 miles @ 6.45, missed 2 sessions with tummy bug
21|Jim0 |P&D - 55|10|3|56.83km|647.92km|Life got in the way of training this week. Programme mileage peaks next week so hopefully rightful priority can be restored.
22|engrish?|Build fitness, build speed|2|2|19m|49m|Running is not as easy as it used to be. Did the 10 mile in the PP in 1hr 45m.

engrish?

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|11|7|113km|1085.5km|Tough week, saw it through with persistence. Ready to roll for the Race Series Half Marathon.
3|RedRunner|HH Inter 1|10|2|18.16m|192.26| Cautious week as was minding injury for Glasgow.Midweek treatment paid off and new PB in HM in Glasgow. Will resume full training next week.Have some catching up to do.
4|Mike D|HH Inter 1|11|5|44m|264.1m|Got all my runs in this week so delighted with that! Good 18mile LSR today. Think that the most Ive ever run in a week:)
5|beeduybe|P&D:33-55|10|4|36m|416m|Got in 3 runs in Lanzarote on the P&D recovery week and a 13 mile run on my return home.
6|Lizzy C|P&D -33-55|10|5|44.27m|364.91m|Bounced back a bit this week (though it was a recovery week - )
7|Skidrow|HH inter1|10|4|33m|268m|Dropped one of the 8m runs again this week. 17m LSR went well.:)
8|Younganne|Ecolis plan|11|5|37.17m|271.66m|much better this week. got 5 runs done and included 18m LSR, this was a big pyschological boost!!:D|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|10|5|70.9km|718.4km|Another week down and still on track. Got all 5 scheduled runs done and got out on the bike on Friday. This week is a biggie.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|5|6|30m|155m|step back week this week
14|irfrm|runners world|8|5|38 m|306m|good week, OH away for week so hard to get all runs in, 5k PB & good 20 m LSR:-)
15|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.
16|jester1980|HH IINT 1|7|5|51km|273.5|Forgotto update last week. Lsr of 15 miles on sunday which went well. Having somone to train with is making life alot easier than when i did on my own before.
17|Van.Bosch|P&D - 55|5|5|45.38M|172.44M|Good Week, got through all the runs and enjoyed the 16M with 10 @PMP.
18|Mr.Wiggle|RunRepublic sub3.30|7|6|83km|450.5km| Took rest day Monday and juggled other runs around to suit. Meant Sun's LSR of 20m was too much for me. Managed only 18m due to severe pains. Happy enough with weeks work though
19|RedB|P&D - 55|10|5|44M|319M|Recovery Week. Easy week. First time doing VO2 session in a long time so took a few reps to get up to speed. Late night Sat meant Sundays med-long run got bumped out to this morning (Mon) so did half it at PMP on fresh legs.
20|Trigger26 |Club coach sub 3.30|11|4|38M|340M|Did an 18 mile long run with last 2 miles @ 6.45, missed 2 sessions with tummy bug
21|Jim0 |P&D - 55|10|3|56.83km|647.92km|Life got in the way of training this week. Programme mileage peaks next week so hopefully rightful priority can be restored.
22|engrish?|Build fitness, build speed|2|2|19m|67m|Its getting a bit easier. Managed to keep a sub 10 min pace for 4.5 miles, by mile 9 I was up at 11:30 min. Half marathon this week.

Skidrow

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|11|7|113km|1085.5km|Tough week, saw it through with persistence. Ready to roll for the Race Series Half Marathon.
3|RedRunner|HH Inter 1|10|2|18.16m|192.26| Cautious week as was minding injury for Glasgow.Midweek treatment paid off and new PB in HM in Glasgow. Will resume full training next week.Have some catching up to do.
4|Mike D|HH Inter 1|11|5|44m|264.1m|Got all my runs in this week so delighted with that! Good 18mile LSR today. Think that the most Ive ever run in a week:)
5|beeduybe|P&D:33-55|10|4|36m|416m|Got in 3 runs in Lanzarote on the P&D recovery week and a 13 mile run on my return home.
6|Lizzy C|P&D -33-55|10|5|44.27m|364.91m|Bounced back a bit this week (though it was a recovery week - )
7|Skidrow|HH inter1|11|4|36m|304m|Managed only 4 runs again this week. 18m LSR went well with 2 other Boardsies.:)
8|Younganne|Ecolis plan|11|5|37.17m|271.66m|much better this week. got 5 runs done and included 18m LSR, this was a big pyschological boost!!:D|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|10|5|70.9km|718.4km|Another week down and still on track. Got all 5 scheduled runs done and got out on the bike on Friday. This week is a biggie.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|5|6|30m|155m|step back week this week
14|irfrm|runners world|8|5|38 m|306m|good week, OH away for week so hard to get all runs in, 5k PB & good 20 m LSR:-)
15|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.
16|jester1980|HH IINT 1|7|5|51km|273.5|Forgotto update last week. Lsr of 15 miles on sunday which went well. Having somone to train with is making life alot easier than when i did on my own before.
17|Van.Bosch|P&D - 55|5|5|45.38M|172.44M|Good Week, got through all the runs and enjoyed the 16M with 10 @PMP.
18|Mr.Wiggle|RunRepublic sub3.30|7|6|83km|450.5km| Took rest day Monday and juggled other runs around to suit. Meant Sun's LSR of 20m was too much for me. Managed only 18m due to severe pains. Happy enough with weeks work though
19|RedB|P&D - 55|10|5|44M|319M|Recovery Week. Easy week. First time doing VO2 session in a long time so took a few reps to get up to speed. Late night Sat meant Sundays med-long run got bumped out to this morning (Mon) so did half it at PMP on fresh legs.
20|Trigger26 |Club coach sub 3.30|11|4|38M|340M|Did an 18 mile long run with last 2 miles @ 6.45, missed 2 sessions with tummy bug
21|Jim0 |P&D - 55|10|3|56.83km|647.92km|Life got in the way of training this week. Programme mileage peaks next week so hopefully rightful priority can be restored.
22|engrish?|Build fitness, build speed|2|2|19m|67m|Its getting a bit easier. Managed to keep a sub 10 min pace for 4.5 miles, by mile 9 I was up at 11:30 min. Half marathon this week.


Thanks to the boardsies for the company on the 18m LSR in the Phoenix Park on Saturday. I think we all picked up some great tips and encouragement from each other for the half & the DCM. Highly recommend these meetups, especially for the LSRs. See the thread "Group Training Sessions - Where & When "
http://www.boards.ie/vbulletin/showthread.php?t=2055449727&page=155

Good luck to all doing the Halfs this weekend.

RedRunner

My details for this week seem to have disappeared. Should I copy last table and update again?

Ok I see what happened here. Two updates at roughly same time. Added my details for Wk 11 in again.

jim0

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|11|7|113km|1085.5km|Tough week, saw it through with persistence. Ready to roll for the Race Series Half Marathon.
3|RedRunner|HH Inter 1|10|2|18.16m|192.26| Cautious week as was minding injury for Glasgow.Midweek treatment paid off and new PB in HM in Glasgow. Will resume full training next week.Have some catching up to do.
4|Mike D|HH Inter 1|11|5|44m|264.1m|Got all my runs in this week so delighted with that! Good 18mile LSR today. Think that the most Ive ever run in a week:)
5|beeduybe|P&D:33-55|10|4|36m|416m|Got in 3 runs in Lanzarote on the P&D recovery week and a 13 mile run on my return home.
6|Lizzy C|P&D -33-55|10|5|44.27m|364.91m|Bounced back a bit this week (though it was a recovery week - )
7|Skidrow|HH inter1|11|4|36m|304m|Managed only 4 runs again this week. 18m LSR went well with 2 other Boardsies.:)
8|Younganne|Ecolis plan|11|5|37.17m|271.66m|much better this week. got 5 runs done and included 18m LSR, this was a big pyschological boost!!:D|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|10|5|70.9km|718.4km|Another week down and still on track. Got all 5 scheduled runs done and got out on the bike on Friday. This week is a biggie.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|5|6|30m|155m|step back week this week
14|irfrm|runners world|8|5|38 m|306m|good week, OH away for week so hard to get all runs in, 5k PB & good 20 m LSR:-)
15|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.
16|jester1980|HH IINT 1|7|5|51km|273.5|Forgotto update last week. Lsr of 15 miles on sunday which went well. Having somone to train with is making life alot easier than when i did on my own before.
17|Van.Bosch|P&D - 55|5|5|45.38M|172.44M|Good Week, got through all the runs and enjoyed the 16M with 10 @PMP.
18|Mr.Wiggle|RunRepublic sub3.30|7|6|83km|450.5km| Took rest day Monday and juggled other runs around to suit. Meant Sun's LSR of 20m was too much for me. Managed only 18m due to severe pains. Happy enough with weeks work though
19|RedB|P&D - 55|10|5|44M|319M|Recovery Week. Easy week. First time doing VO2 session in a long time so took a few reps to get up to speed. Late night Sat meant Sundays med-long run got bumped out to this morning (Mon) so did half it at PMP on fresh legs.
20|Trigger26 |Club coach sub 3.30|11|4|38M|340M|Did an 18 mile long run with last 2 miles @ 6.45, missed 2 sessions with tummy bug
21|Jim0 |P&D - 55|11|5|86.81km|734.73km|Glad to get all the runs in. Tiring week but all otherwise well.
22|engrish?|Build fitness, build speed|2|2|19m|67m|Its getting a bit easier. Managed to keep a sub 10 min pace for 4.5 miles, by mile 9 I was up at 11:30 min. Half marathon this week.


Does anyone have any bright ideas about how to taper for the Dublin Half this Saturday, while still keeping on track for DCM?

P&D has me doing a 13km V02 Max on Tuesday, a 19km MSR on Wednesday and 8km "recovery" on Friday. Thought I might drop the 19km and move the 8km forward a day or two. Will that work?

Micilin Muc

jim0 wrote: »

Does anyone have any bright ideas about how to taper for the Dublin Half this Saturday, while still keeping on track for DCM?

P&D has me doing a 13km V02 Max on Tuesday, a 19km MSR on Wednesday and 8km "recovery" on Friday. Thought I might drop the 19km and move the 8km forward a day or two. Will that work?

I would do the 19km Tuesday, 13km VO2 Wednesday and 8km Recovery Thursday.

I'm in the same predicament but did 14km VO2 this morning, and will do 29km tomorrow morning, 23km Wed, 10&6km Thursday and 8km Friday. I'll soon find out if it works!

jim0

Micilin Muc wrote: »

I would do the 19km Tuesday, 13km VO2 Wednesday and 8km Recovery Thursday.

I'm in the same predicament but did 14km VO2 this morning, and will do 29km tomorrow morning, 23km Wed, 10&6km Thursday and 8km Friday. I'll soon find out if it works!

Thanks, yeah I guess the straight "numerical taper" is the obvious way of doing it. Good luck with your own world of punishment...

RedRunner

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|11|7|113km|1085.5km|Tough week, saw it through with persistence. Ready to roll for the Race Series Half Marathon.
3|RedRunner|HH Inter 1|11|4|34.17m|226.43| Back to something near proper training. My Hip injury has now been replaced with a sore achilles but managing to still run.Delighted to get 18 mile LSR in today.Needed that one for the soul!:)
4|Mike D|HH Inter 1|11|5|44m|264.1m|Got all my runs in this week so delighted with that! Good 18mile LSR today. Think that the most Ive ever run in a week:)
5|beeduybe|P&D:33-55|10|4|36m|416m|Got in 3 runs in Lanzarote on the P&D recovery week and a 13 mile run on my return home.
6|Lizzy C|P&D -33-55|10|5|44.27m|364.91m|Bounced back a bit this week (though it was a recovery week - )
7|Skidrow|HH inter1|11|4|36m|304m|Managed only 4 runs again this week. 18m LSR went well with 2 other Boardsies.:)
8|Younganne|Ecolis plan|11|5|37.17m|271.66m|much better this week. got 5 runs done and included 18m LSR, this was a big pyschological boost!!:D|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|10|5|70.9km|718.4km|Another week down and still on track. Got all 5 scheduled runs done and got out on the bike on Friday. This week is a biggie.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|5|6|30m|155m|step back week this week
14|irfrm|runners world|8|5|38 m|306m|good week, OH away for week so hard to get all runs in, 5k PB & good 20 m LSR:-)
15|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.
16|jester1980|HH IINT 1|7|5|51km|273.5|Forgotto update last week. Lsr of 15 miles on sunday which went well. Having somone to train with is making life alot easier than when i did on my own before.
17|Van.Bosch|P&D - 55|5|5|45.38M|172.44M|Good Week, got through all the runs and enjoyed the 16M with 10 @PMP.
18|Mr.Wiggle|RunRepublic sub3.30|7|6|83km|450.5km| Took rest day Monday and juggled other runs around to suit. Meant Sun's LSR of 20m was too much for me. Managed only 18m due to severe pains. Happy enough with weeks work though
19|RedB|P&D - 55|10|5|44M|319M|Recovery Week. Easy week. First time doing VO2 session in a long time so took a few reps to get up to speed. Late night Sat meant Sundays med-long run got bumped out to this morning (Mon) so did half it at PMP on fresh legs.
20|Trigger26 |Club coach sub 3.30|11|4|38M|340M|Did an 18 mile long run with last 2 miles @ 6.45, missed 2 sessions with tummy bug
21|Jim0 |P&D - 55|11|5|86.81km|734.73km|Glad to get all the runs in. Tiring week but all otherwise well.
22|engrish?|Build fitness, build speed|2|2|19m|67m|Its getting a bit easier. Managed to keep a sub 10 min pace for 4.5 miles, by mile 9 I was up at 11:30 min. Half marathon this week.

Van.Bosch

Micilin Muc wrote: »

I would do the 19km Tuesday, 13km VO2 Wednesday and 8km Recovery Thursday.

I'm in the same predicament but did 14km VO2 this morning, and will do 29km tomorrow morning, 23km Wed, 10&6km Thursday and 8km Friday. I'll soon find out if it works!

Is the VO2 session not harder though? Would this not take more out of you then the 12 Mile. The plan is 8VO2/12/5 then race Saturday and Sunday 17miles. Is your thinking that the plan focused on marathon and not tapering for a half?

For me, the marathon is the goal so im sticking to the plan - does this make sense?

RedB

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|11|7|113km|1085.5km|Tough week, saw it through with persistence. Ready to roll for the Race Series Half Marathon.
3|RedRunner|HH Inter 1|11|4|34.17m|226.43| Back to something near proper training. My Hip injury has now been replaced with a sore achilles but managing to still run.Delighted to get 18 mile LSR in today.Needed that one for the soul!:)
4|Mike D|HH Inter 1|11|5|44m|264.1m|Got all my runs in this week so delighted with that! Good 18mile LSR today. Think that the most Ive ever run in a week:)
5|beeduybe|P&D:33-55|10|4|36m|416m|Got in 3 runs in Lanzarote on the P&D recovery week and a 13 mile run on my return home.
6|Lizzy C|P&D -33-55|10|5|44.27m|364.91m|Bounced back a bit this week (though it was a recovery week - )
7|Skidrow|HH inter1|11|4|36m|304m|Managed only 4 runs again this week. 18m LSR went well with 2 other Boardsies.:)
8|Younganne|Ecolis plan|11|5|37.17m|271.66m|much better this week. got 5 runs done and included 18m LSR, this was a big pyschological boost!!:D|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|10|5|70.9km|718.4km|Another week down and still on track. Got all 5 scheduled runs done and got out on the bike on Friday. This week is a biggie.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|5|6|30m|155m|step back week this week
14|irfrm|runners world|8|5|38 m|306m|good week, OH away for week so hard to get all runs in, 5k PB & good 20 m LSR:-)
15|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.
16|jester1980|HH IINT 1|7|5|51km|273.5|Forgotto update last week. Lsr of 15 miles on sunday which went well. Having somone to train with is making life alot easier than when i did on my own before.
17|Van.Bosch|P&D - 55|5|5|45.38M|172.44M|Good Week, got through all the runs and enjoyed the 16M with 10 @PMP.
18|Mr.Wiggle|RunRepublic sub3.30|7|6|83km|450.5km| Took rest day Monday and juggled other runs around to suit. Meant Sun's LSR of 20m was too much for me. Managed only 18m due to severe pains. Happy enough with weeks work though
19|RedB|P&D - 55|11|4|50M|369M|Grand week. Dropped Saturdays recovery 8km run for a 100km charity cycle and felt the effects of that on the first half of Sundays long run! Came good then and cranked out some decent splits to creep under 3hrs for 32km. Enjoying it (mostly):)
20|Trigger26 |Club coach sub 3.30|11|4|38M|340M|Did an 18 mile long run with last 2 miles @ 6.45, missed 2 sessions with tummy bug
21|Jim0 |P&D - 55|11|5|86.81km|734.73km|Glad to get all the runs in. Tiring week but all otherwise well.
22|engrish?|Build fitness, build speed|2|2|19m|67m|Its getting a bit easier. Managed to keep a sub 10 min pace for 4.5 miles, by mile 9 I was up at 11:30 min. Half marathon this week.

Van.Bosch

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|11|7|113km|1085.5km|Tough week, saw it through with persistence. Ready to roll for the Race Series Half Marathon.
3|RedRunner|HH Inter 1|11|4|34.17m|226.43| Back to something near proper training. My Hip injury has now been replaced with a sore achilles but managing to still run.Delighted to get 18 mile LSR in today.Needed that one for the soul!:)
4|Mike D|HH Inter 1|11|5|44m|264.1m|Got all my runs in this week so delighted with that! Good 18mile LSR today. Think that the most Ive ever run in a week:)
5|beeduybe|P&D:33-55|10|4|36m|416m|Got in 3 runs in Lanzarote on the P&D recovery week and a 13 mile run on my return home.
6|Lizzy C|P&D -33-55|10|5|44.27m|364.91m|Bounced back a bit this week (though it was a recovery week - )
7|Skidrow|HH inter1|11|4|36m|304m|Managed only 4 runs again this week. 18m LSR went well with 2 other Boardsies.:)
8|Younganne|Ecolis plan|11|5|37.17m|271.66m|much better this week. got 5 runs done and included 18m LSR, this was a big pyschological boost!!:D|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|10|5|70.9km|718.4km|Another week down and still on track. Got all 5 scheduled runs done and got out on the bike on Friday. This week is a biggie.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|5|6|30m|155m|step back week this week
14|irfrm|runners world|8|5|38 m|306m|good week, OH away for week so hard to get all runs in, 5k PB & good 20 m LSR:-)
15|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.
16|jester1980|HH IINT 1|7|5|51km|273.5|Forgotto update last week. Lsr of 15 miles on sunday which went well. Having somone to train with is making life alot easier than when i did on my own before.
17|Van.Bosch|P&D - 55|11|4|48.74M|379M|Missed the 7 Mile Recovery run but got through the 20 Miler in 3:08, so feeling good
18|Mr.Wiggle|RunRepublic sub3.30|7|6|83km|450.5km| Took rest day Monday and juggled other runs around to suit. Meant Sun's LSR of 20m was too much for me. Managed only 18m due to severe pains. Happy enough with weeks work though
19|RedB|P&D - 55|11|4|50M|369M|Grand week. Dropped Saturdays recovery 8km run for a 100km charity cycle and felt the effects of that on the first half of Sundays long run! Came good then and cranked out some decent splits to creep under 3hrs for 32km. Enjoying it (mostly):)
20|Trigger26 |Club coach sub 3.30|11|4|38M|340M|Did an 18 mile long run with last 2 miles @ 6.45, missed 2 sessions with tummy bug
21|Jim0 |P&D - 55|11|5|86.81km|734.73km|Glad to get all the runs in. Tiring week but all otherwise well.
22|engrish?|Build fitness, build speed|2|2|19m|67m|Its getting a bit easier. Managed to keep a sub 10 min pace for 4.5 miles, by mile 9 I was up at 11:30 min. Half marathon this week.

Micilin Muc

Van.Bosch wrote: »

Is the VO2 session not harder though? Would this not take more out of you then the 12 Mile. The plan is 8VO2/12/5 then race Saturday and Sunday 17miles. Is your thinking that the plan focused on marathon and not tapering for a half?

For me, the marathon is the goal so im sticking to the plan - does this make sense?

I have factored other things into my own plan - commuting, two weekends of races and other weekend plans. Otherwise I would have followed the schedule. The marathon is my goal but these two races are sub-goals that will serve the purpose of giving me confidence of having fast enough times for my marathon goal.

Also, P&D's purpose of the long run the day after a race is endurance and teaching the body to run on tired legs. At this stage of the plan I feel like have loads of endurance but need to focus on speed.

If the MLR is run on a Tuesday at the slower end of the scale, the legs should recover in time for the Wednesday VO2 max, which leaves 2 days recovery and/or rest.

mr.wiggle

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|11|7|113km|1085.5km|Tough week, saw it through with persistence. Ready to roll for the Race Series Half Marathon.
3|RedRunner|HH Inter 1|11|4|34.17m|226.43| Back to something near proper training. My Hip injury has now been replaced with a sore achilles but managing to still run.Delighted to get 18 mile LSR in today.Needed that one for the soul!:)
4|Mike D|HH Inter 1|11|5|44m|264.1m|Got all my runs in this week so delighted with that! Good 18mile LSR today. Think that the most Ive ever run in a week:)
5|beeduybe|P&D:33-55|10|4|36m|416m|Got in 3 runs in Lanzarote on the P&D recovery week and a 13 mile run on my return home.
6|Lizzy C|P&D -33-55|10|5|44.27m|364.91m|Bounced back a bit this week (though it was a recovery week - )
7|Skidrow|HH inter1|11|4|36m|304m|Managed only 4 runs again this week. 18m LSR went well with 2 other Boardsies.:)
8|Younganne|Ecolis plan|11|5|37.17m|271.66m|much better this week. got 5 runs done and included 18m LSR, this was a big pyschological boost!!:D|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|10|5|70.9km|718.4km|Another week down and still on track. Got all 5 scheduled runs done and got out on the bike on Friday. This week is a biggie.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|5|6|30m|155m|step back week this week
14|irfrm|runners world|8|5|38 m|306m|good week, OH away for week so hard to get all runs in, 5k PB & good 20 m LSR:-)
15|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.
16|jester1980|HH IINT 1|7|5|51km|273.5|Forgotto update last week. Lsr of 15 miles on sunday which went well. Having somone to train with is making life alot easier than when i did on my own before.
17|Van.Bosch|P&D - 55|5|5|45.38M|172.44M|Good Week, got through all the runs and enjoyed the 16M with 10 @PMP.
18|Mr.Wiggle|RunRepublic sub3.30|8|1|9km|460km| Disaster strikes last week Left calf flared up after Tuesdays short fast session, left me limping badly all last week. Physio yesterday and going for my first run this week. Here's hoping!
19|RedB|P&D - 55|10|5|44M|319M|Recovery Week. Easy week. First time doing VO2 session in a long time so took a few reps to get up to speed. Late night Sat meant Sundays med-long run got bumped out to this morning (Mon) so did half it at PMP on fresh legs.
20|Trigger26 |Club coach sub 3.30|11|4|38M|340M|Did an 18 mile long run with last 2 miles @ 6.45, missed 2 sessions with tummy bug
21|Jim0 |P&D - 55|11|5|86.81km|734.73km|Glad to get all the runs in. Tiring week but all otherwise well.
22|engrish?|Build fitness, build speed|2|2|19m|67m|Its getting a bit easier. Managed to keep a sub 10 min pace for 4.5 miles, by mile 9 I was up at 11:30 min. Half marathon this week.

beeduybe

No|Name|Plan|Week|Weekly Sessions|Miles/KM This Week| Total Miles/KM | Comments
1|liamog|HH Inter 1|9|0|0.0 km| 232.1 km | Fully fit again, dying to run on Tuesday
2|Micilín Muc|P&D:55-70|11|7|113km|1085.5km|Tough week, saw it through with persistence. Ready to roll for the Race Series Half Marathon.
3|RedRunner|HH Inter 1|11|4|34.17m|226.43| Back to something near proper training. My Hip injury has now been replaced with a sore achilles but managing to still run.Delighted to get 18 mile LSR in today.Needed that one for the soul!:)
4|Mike D|HH Inter 1|11|5|44m|264.1m|Got all my runs in this week so delighted with that! Good 18mile LSR today. Think that the most Ive ever run in a week:)
5|beeduybe|P&D:33-55|11|5|48m|464m|Wasn't feeling great the start of the week but improved as it went on and was nice to get through a 20 miler feeling strong towards the end. Half marathon next weekend will give me a good indicator for how I'm set for marathon.
6|Lizzy C|P&D -33-55|10|5|44.27m|364.91m|Bounced back a bit this week (though it was a recovery week - )
7|Skidrow|HH inter1|11|4|36m|304m|Managed only 4 runs again this week. 18m LSR went well with 2 other Boardsies.:)
8|Younganne|Ecolis plan|11|5|37.17m|271.66m|much better this week. got 5 runs done and included 18m LSR, this was a big pyschological boost!!:D|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|10|5|70.9km|718.4km|Another week down and still on track. Got all 5 scheduled runs done and got out on the bike on Friday. This week is a biggie.
11|Sideline warrior|HH Inter 1|5|5|28.5m|135.9m|Avg pace this week was 8.03 so am going to make concerted effort to slow down on the longer runs. Seems to be best practice. Am in France next week for 2 weeks and am concerned that due to heat it will be tough to get in runs especially LSRs. Will try early morning runs but am not an early runner!
12|seanie_m|HH Inter 1|5|6|30mi|127.5mi|Was so happy with how this week was going, then for whatever reason my knee just gave up on me early on in tonights LSR, only managed to do half of it. Going to have to take a few days off I fear to let it recover. Aside from that though, was a good week
13|doledude86|HH Inter 2|5|6|30m|155m|step back week this week
14|irfrm|runners world|8|5|38 m|306m|good week, OH away for week so hard to get all runs in, 5k PB & good 20 m LSR:-)
15|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.
16|jester1980|HH IINT 1|7|5|51km|273.5|Forgotto update last week. Lsr of 15 miles on sunday which went well. Having somone to train with is making life alot easier than when i did on my own before.
17|Van.Bosch|P&D - 55|5|5|45.38M|172.44M|Good Week, got through all the runs and enjoyed the 16M with 10 @PMP.
18|Mr.Wiggle|RunRepublic sub3.30|8|1|9km|460km| Disaster strikes last week Left calf flared up after Tuesdays short fast session, left me limping badly all last week. Physio yesterday and going for my first run this week. Here's hoping!
19|RedB|P&D - 55|10|5|44M|319M|Recovery Week. Easy week. First time doing VO2 session in a long time so took a few reps to get up to speed. Late night Sat meant Sundays med-long run got bumped out to this morning (Mon) so did half it at PMP on fresh legs.
20|Trigger26 |Club coach sub 3.30|11|4|38M|340M|Did an 18 mile long run with last 2 miles @ 6.45, missed 2 sessions with tummy bug
21|Jim0 |P&D - 55|11|5|86.81km|734.73km|Glad to get all the runs in. Tiring week but all otherwise well.
22|engrish?|Build fitness, build speed|2|2|19m|67m|Its getting a bit easier. Managed to keep a sub 10 min pace for 4.5 miles, by mile 9 I was up at 11:30 min. Half marathon this week.


Just realised I had forgotten to update this for last week. The weeks really are ticking down. Best of luck to everyone racing this weekend.

alanking

for those doing PMP during LSR's - are you doing PMP at end of run, start or middle? just wondering?
Also - as we approach 13.1 race week - what intensity are you doing Wed/Thur/Fri?

For me on LSR, I've done nothing at PMP. But am doing 10-12m Tempo runs at PMP during the week.
I've done an 11m tempo at PMP on Monday and 15x200 on Tuesday (to help revitalise my dead legs!), Wednesday will be a 5-6m easy run. Then rest on Thursday/Friday.

Difficult to know if we should treat Sat as a race (i.e. being fresh for it) or another training run?

beeduybe

alanking wrote: »

for those doing PMP during LSR's - are you doing PMP at end of run, start or middle? just wondering?
Also - as we approach 13.1 race week - what intensity are you doing Wed/Thur/Fri?

For me on LSR, I've done nothing at PMP. But am doing 10-12m Tempo runs at PMP during the week.
I've done an 11m tempo at PMP on Monday and 15x200 on Tuesday (to help revitalise my dead legs!), Wednesday will be a 5-6m easy run. Then rest on Thursday/Friday.

Difficult to know if we should treat Sat as a race (i.e. being fresh for it) or another training run?

The plan I'm following (P&D) suggests the MP miles come at the end of the LSR to replicate how if feels to run at that pace on tired legs just as you would towards the end of the marathon. I have noticed from reading some people's training logs here that they do MP miles in the middle (sometimes in intervals with short recoveries) with a warm up and cool down so obviously there is some benefit to doing it either way but maybe not at the start of the run as it's probably a good idea to be warmed up before starting into MP.

Regarding the HM, my plan is/was to put in some heavy mileage early in the week to keep up the marathon training and then take it easy on Thursday with no running (maybe some low intensity cross training) and then a slow recovery run on Friday to try and get me relatively fresh for Saturday so I can race it as fast as possible.

alanking

Hydration Strategy on Marathon day - to belt or not to belt, that is the question!

I'm torn about using the 3-4 bottle belt for the marathon in October - heres my current train of thought:

(1) Dont use the belt:
Bring Zero hydration tabs and pop them into the water bottles supplied on the course.
Get used to that sickly Spar Isotonic on next long runs.
Use iso gels that are supplied on the course.

(2) Bring the belt:
Use water on the course.
Fill 1 x 300ml bottle with 3-4 gels and dilute with water.
Fill 2 x 300ml with a mix of ISO drink and Zero tabs.

Currently have done 20mile long runs wearing a belt - but know that come mile 18 at the higher pace, it could be annoying me.
Not too sure about that Spar ISO drink though - its tough to take!!

Any advice appreciated or if there are other threads that touch on this that I've missed?

RayCun

I'd hate to run with a belt, but I wouldn't rely on the aid stations in the marathon for gels and drinks. What if you miss them, or they've run out?
I carry gels with me, just get water on the course

jester1980

For everyone running the half on sat a quick question for you.

I hope to run the marathon in just under 4 hours so pace will be 8.30 - 8.45 hopefully.

I ran the 10 Mile a few weeks back in 7.30 pace.

Should i run the half similar to the 10 Mile and give it my all, PB IS 1.45 or would it be not worth while.

Thanks a million

RayCun

Race it.
Then reassess that marathon goal.

jester1980

I thought i was going to die after the 10 mile when i finished. Ill be delighted with under 4 hours on the Marathon

Thanks for advise though. Ill give it a bash at breaking PB.

menoscemo

jester1980 wrote: »

For everyone running the half on sat a quick question for you.

I hope to run the marathon in just under 4 hours so pace will be 8.30 - 8.45 hopefully.

I ran the 10 Mile a few weeks back in 7.30 pace.

Should i run the half similar to the 10 Mile and give it my all, PB IS 1.45 or would it be not worth while.

Thanks a million

8:30-8:45 pace will get you 3:45-3:50 in the Marathon not 'just under 4hrs'.

HM Pace and 10 mile pace are quite similar. If you have improved since the 10 Mile race (highly likely) it is feasible to hold this pace for the extra 5k of the HM.

I'll be one of the Sub 1:40 pacers (our pace will be around 7:35/mile) in the Dublin half. Why don't you come out at the start with us? I reckon you should go under 1:40 with a bit of encouragement .

We'll be starting from the front of Wave 2 by the way...

alanking

jester1980 wrote: »

For everyone running the half on sat a quick question for you.

I hope to run the marathon in just under 4 hours so pace will be 8.30 - 8.45 hopefully.

I ran the 10 Mile a few weeks back in 7.30 pace.

Should i run the half similar to the 10 Mile and give it my all, PB IS 1.45 or would it be not worth while.

Thanks a million

my limited advice would be; if your fitness and training (endurance etc) have improved in the last 3 weeks since the 10m, then go for it. Keep telling yourself its only 3 more miles. Your pace might drop slightly on the final 2 miles (uphill), but you'll be 'racing' it as opposed to running to a time.
If you crack it in better than 1:45 then a sub 4 is well within your reach - providing your long runs are going ok.
The Peter Riegel race calculator would say that a 1:45 half should be able for a 3:38 marathon - but hey, thats just him using a formula. We're all different.

jester1980

menoscemo wrote: »

I'll be one of the Sub 1:40 pacers (our pace will be around 7:35/mile) in the Dublin half. Why don't you come out at the start with us? I reckon you should go under 1:40 with a bit of encouragement .

We'll be starting from the front of Wave 2 by the way...

Brilliant, wasnt sure if they had Pacers again, i'll defo jump in here and see how it goes.

alanking

menoscemo wrote: »

8:30-8:45 pace will get you 3:45-3:50 in the Marathon not 'just under 4hrs'.


I'll be one of the Sub 1:40 pacers (our pace will be around 7:35/mile) in the Dublin half. .

...

I've done 1:40 last year and 1:34 in Clontarf (flat but very very warm day). 72mins on tired legs in the 10m.
Will there be sub 1:30 pacers? Might give it a go and get close to 1:32 - not sure I'm ready for 6:50 pace just yet.

jester1980

Thanks Alan, my endurance has defo improved the last few weeks so hopefully i can crack it so.

Now that i can jump in with the pacers i'd say that will defo help.

When doing the 10 mile i was aiming for improvement on last year of 1.22 so when i saw i was running 7.30 pace i was shocked. It was my first time hitting that pace over 5 k. The little things and the joy running can give.

RayCun

Yes, there'll be 1.30 pacers.