Dublin Marathon 2012 - 'Improvers' thread

RunningKing

irfrm wrote: »

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|14|7|113.04km|1397.93km|Ran on revised paces - a good bit quicker than before. Midweek long runs were fine. Ran with RunningKing on Saturday for a 18-mile LSR with 14 PMP - very difficult towards the end. I had very little sleep, and had no gels so it's hard to tell if my revised goal of a sub 3:15-marathon was too much. It's not like me to be indecisive so this is wrecking my head!
3|RedRunner|HH Inter 1|15|5|42.52m|374.56m| First full week since Wk 5 on plan. Good to get another 20 miler in!
4|Mike D|HH Inter 1|15|5|44m|419.1m|Got all my runs in this week. Good 20mile LSR today without Gels. Swim tomorrow:)
5|beeduybe|P&D:33-55|14|6|60m|623m|Completed my biggest mileage week ever with a unofficial 10k PB and a strong finish to a tough 17 miler the following day
6|Lizzy C|P&D -33-55|14|5|51.59m|539.90m|Had a good week this week. P&D called for a tune-up race, and as there was none on, I just did 10k in the park and managed a PB! (surprisingly, I chose a very flat course though :rolleyes:) LSR of 22 with some splendid company! It was tough, but got there in the end!
7|Skidrow|HH inter1|14|5|39m|404m|Good week, 2nd half of DCM route as LSR @10.15min pace went well today with RedRunner, thanks for the company.
8|Younganne|Ecolis plan|14|6|46.44|397.89|tough 18m LSR done today with 9 @ MP (nearly):o highest mileage week for me and highest mileage month @170m for the month!|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|14|3|54.9km|933.7km|Sore right foot/ankle caused me some problems this week. Did 3 runs, including a 30k with 23k at PMP. I don't think it is any more than a niggle and it does seem to be improving.
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|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|13|4|33 m|466m| Indifferent week, 3 rest days at start of week, got a few runs in then did Cork to Cobh 15 miles yesterday, slight hamstring issue at start but loosen out after 3 miles, rest of race went well at MP. Pyhsio this week.
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|12|4|63km|511.5|20 MIle run done on sat at a nice slow pace 9.30 min miles. Shoulder gave me little grief this week which is good, had physio and accupunture on it.
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|11|4|52km|661km| Another week with weekend nite shift getting in the way of 20m LSR. Doing it tom. morning and pushing plan out by a day ... injury here I come !
19|RedB|Part P&D55 & now coach plan|5|5|37M|517M|Recovery Week. Nothing to report. Easy running.
20|Trigger26 |Club coach sub 3.30|15|6|52M|505M|Happy out, got over the 50miles mark in a week and did all the sessions as planned, I need a massage!
21|Jim0 |P&D - 55|15|5|86.67km|1,053.10km|Nothing unusual to report. Now officially tapering!
22|engrish?|Build fitnes, build speed|2|2|31m|98m|Hurt my back getting out of bed a week ago so no runs for a few more days...
23|Runningking|Run Republic|12|5|53m|656m|Good tough running week. 12m tempo on Wed and 22 on Sat at 8:09ave pace - 7 around PMP - feeling confident

[/ QUOTE ]

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|14|7|113.04km|1397.93km|Ran on revised paces - a good bit quicker than before. Midweek long runs were fine. Ran with RunningKing on Saturday for a 18-mile LSR with 14 PMP - very difficult towards the end. I had very little sleep, and had no gels so it's hard to tell if my revised goal of a sub 3:15-marathon was too much. It's not like me to be indecisive so this is wrecking my head!
3|RedRunner|HH Inter 1|15|5|42.52m|374.56m| First full week since Wk 5 on plan. Good to get another 20 miler in!
4|Mike D|HH Inter 1|15|5|44m|419.1m|Got all my runs in this week. Good 20mile LSR today without Gels. Swim tomorrow:)
5|beeduybe|P&D:33-55|14|6|60m|623m|Completed my biggest mileage week ever with a unofficial 10k PB and a strong finish to a tough 17 miler the following day
6|Lizzy C|P&D -33-55|14|5|51.59m|539.90m|Had a good week this week. P&D called for a tune-up race, and as there was none on, I just did 10k in the park and managed a PB! (surprisingly, I chose a very flat course though :rolleyes:) LSR of 22 with some splendid company! It was tough, but got there in the end!
7|Skidrow|HH inter1|14|5|39m|404m|Good week, 2nd half of DCM route as LSR @10.15min pace went well today with RedRunner, thanks for the company.
8|Younganne|Ecolis plan|14|6|46.44|397.89|tough 18m LSR done today with 9 @ MP (nearly):o highest mileage week for me and highest mileage month @170m for the month!|
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|14|3|54.9km|933.7km|Sore right foot/ankle caused me some problems this week. Did 3 runs, including a 30k with 23k at PMP. I don't think it is any more than a niggle and it does seem to be improving.
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|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|13|4|33 m|466m| Indifferent week, 3 rest days at start of week, got a few runs in then did Cork to Cobh 15 miles yesterday, slight hamstring issue at start but loosen out after 3 miles, rest of race went well at MP. Pyhsio this week.
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|12|4|63km|511.5|20 MIle run done on sat at a nice slow pace 9.30 min miles. Shoulder gave me little grief this week which is good, had physio and accupunture on it.
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|12|5|82km|743km| Got all runs in, but motivation levels have dropped. Need the next 3 weeks to fly by!!
19|RedB|Part P&D55 & now coach plan|5|5|37M|517M|Recovery Week. Nothing to report. Easy running.
20|Trigger26 |Club coach sub 3.30|15|6|52M|505M|Happy out, got over the 50miles mark in a week and did all the sessions as planned, I need a massage!
21|Jim0 |P&D - 55|15|5|86.67km|1,053.10km|Nothing unusual to report. Now officially tapering!
22|engrish?|Build fitnes, build speed|2|2|31m|98m|Hurt my back getting out of bed a week ago so no runs for a few more days...
23|Runningking|Run Republic|12|5|53m|656m|Good tough running week. 12m tempo on Wed and 22 on Sat at 8:09ave pace - 7 around PMP - feeling confident

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|14|7|113.04km|1397.93km|Ran on revised paces - a good bit quicker than before. Midweek long runs were fine. Ran with RunningKing on Saturday for a 18-mile LSR with 14 PMP - very difficult towards the end. I had very little sleep, and had no gels so it's hard to tell if my revised goal of a sub 3:15-marathon was too much. It's not like me to be indecisive so this is wrecking my head!
3|RedRunner|HH Inter 1|15|5|42.52m|374.56m| First full week since Wk 5 on plan. Good to get another 20 miler in!
4|Mike D|HH Inter 1|15|5|44m|419.1m|Got all my runs in this week. Good 20mile LSR today without Gels. Swim tomorrow:)
5|beeduybe|P&D:33-55|14|6|60m|623m|Completed my biggest mileage week ever with a unofficial 10k PB and a strong finish to a tough 17 miler the following day
6|Lizzy C|P&D -33-55|14|5|51.59m|539.90m|Had a good week this week. P&D called for a tune-up race, and as there was none on, I just did 10k in the park and managed a PB! (surprisingly, I chose a very flat course though :rolleyes:) LSR of 22 with some splendid company! It was tough, but got there in the end!
7|Skidrow|HH inter1|14|5|39m|404m|Good week, 2nd half of DCM route as LSR @10.15min pace went well today with RedRunner, thanks for the company.
8|Younganne|Ecolis plan|15|6|50.96|448.85|very happy with 22.1m LSR done yesterday with great company which always helps and had a bit left in the tank and did the Kyber at 20.5m so very positive overall and now BRING IT ON!!!:D highest mileage week for me |
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|14|3|54.9km|933.7km|Sore right foot/ankle caused me some problems this week. Did 3 runs, including a 30k with 23k at PMP. I don't think it is any more than a niggle and it does seem to be improving.
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|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|13|4|33 m|466m| Indifferent week, 3 rest days at start of week, got a few runs in then did Cork to Cobh 15 miles yesterday, slight hamstring issue at start but loosen out after 3 miles, rest of race went well at MP. Pyhsio this week.
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|12|4|63km|511.5|20 MIle run done on sat at a nice slow pace 9.30 min miles. Shoulder gave me little grief this week which is good, had physio and accupunture on it.
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|12|5|82km|743km| Got all runs in, but motivation levels have dropped. Need the next 3 weeks to fly by!!
19|RedB|Part P&D55 & now coach plan|5|5|37M|517M|Recovery Week. Nothing to report. Easy running.
20|Trigger26 |Club coach sub 3.30|15|6|52M|505M|Happy out, got over the 50miles mark in a week and did all the sessions as planned, I need a massage!
21|Jim0 |P&D - 55|15|5|86.67km|1,053.10km|Nothing unusual to report. Now officially tapering!
22|engrish?|Build fitnes, build speed|2|2|31m|98m|Hurt my back getting out of bed a week ago so no runs for a few more days...
23|Runningking|Run Republic|12|5|53m|656m|Good tough running week. 12m tempo on Wed and 22 on Sat at 8:09ave pace - 7 around PMP - feeling confident

:Dvery happy with 22.1m LSR done yesterday with great company which always helps and had a bit left in the tank and did the Kyber at 20.5m so very positive overall and now BRING IT ON!!!:D highest mileage week for me

jester1980

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|14|7|113.04km|1397.93km|Ran on revised paces - a good bit quicker than before. Midweek long runs were fine. Ran with RunningKing on Saturday for a 18-mile LSR with 14 PMP - very difficult towards the end. I had very little sleep, and had no gels so it's hard to tell if my revised goal of a sub 3:15-marathon was too much. It's not like me to be indecisive so this is wrecking my head!
3|RedRunner|HH Inter 1|15|5|42.52m|374.56m| First full week since Wk 5 on plan. Good to get another 20 miler in!
4|Mike D|HH Inter 1|15|5|44m|419.1m|Got all my runs in this week. Good 20mile LSR today without Gels. Swim tomorrow:)
5|beeduybe|P&D:33-55|14|6|60m|623m|Completed my biggest mileage week ever with a unofficial 10k PB and a strong finish to a tough 17 miler the following day
6|Lizzy C|P&D -33-55|14|5|51.59m|539.90m|Had a good week this week. P&D called for a tune-up race, and as there was none on, I just did 10k in the park and managed a PB! (surprisingly, I chose a very flat course though :rolleyes:) LSR of 22 with some splendid company! It was tough, but got there in the end!
7|Skidrow|HH inter1|14|5|39m|404m|Good week, 2nd half of DCM route as LSR @10.15min pace went well today with RedRunner, thanks for the company.
8|Younganne|Ecolis plan|15|6|50.96|448.85|very happy with 22.1m LSR done yesterday with great company which always helps and had a bit left in the tank and did the Kyber at 20.5m so very positive overall and now BRING IT ON!!!:D highest mileage week for me |
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|14|3|54.9km|933.7km|Sore right foot/ankle caused me some problems this week. Did 3 runs, including a 30k with 23k at PMP. I don't think it is any more than a niggle and it does seem to be improving.
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|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|13|4|33 m|466m| Indifferent week, 3 rest days at start of week, got a few runs in then did Cork to Cobh 15 miles yesterday, slight hamstring issue at start but loosen out after 3 miles, rest of race went well at MP. Pyhsio this week.
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|14|4|65.5km|619|3 weeks to go yayyyyy
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|12|5|82km|743km| Got all runs in, but motivation levels have dropped. Need the next 3 weeks to fly by!!
19|RedB|Part P&D55 & now coach plan|5|5|37M|517M|Recovery Week. Nothing to report. Easy running.
20|Trigger26 |Club coach sub 3.30|15|6|52M|505M|Happy out, got over the 50miles mark in a week and did all the sessions as planned, I need a massage!
21|Jim0 |P&D - 55|15|5|86.67km|1,053.10km|Nothing unusual to report. Now officially tapering!
22|engrish?|Build fitnes, build speed|2|2|31m|98m|Hurt my back getting out of bed a week ago so no runs for a few more days...
23|Runningking|Run Republic|12|5|53m|656m|Good tough running week. 12m tempo on Wed and 22 on Sat at 8:09ave pace - 7 around PMP - feeling confident

Did the Athlone 3/4 marathon yesterday in a time of 2.46.25 so delighted with that. Going to reevaluate my 4 hour goal and go for 3.45 in the big one.

Felt comfortable at that pace yesterday apart from the shoulder injury but its improving all of the time

menoscemo

jester1980 wrote: »

Did the Athlone 3/4 marathon yesterday in a time of 2.46.25 so delighted with that. Going to reevaluate my 4 hour goal and go for 3.45 in the big one.

Felt comfortable at that pace yesterday apart from the shoulder injury but its improving all of the time

Unless you expect to slow down significantly over the last 1/4; 3:45 looks like an extremely soft target IMO.

However if you are happy to just get a solid marathon under your belt without risking a blow up, then welcome to the 3:45 train

jester1980

Hey

I think my splits yesterday were 55 1st QTR, 54 2nd Qtr and 57 3rd Qtr which is 2.46, so if i do another 57 mins on last Qtr that would be about 3.43. Cant see myself getting faster for the last Qtr. What you think?

trigger26

jester1980 wrote: »

Hey

I think my splits yesterday were 55 1st QTR, 54 2nd Qtr and 57 3rd Qtr which is 2.46, so if i do another 57 mins on last Qtr that would be about 3.43. Cant see myself getting faster for the last Qtr. What you think?

Maybe slow down the first quarter, 58, second one 57 mins, third quarter 57 again and then all out guns and see what happens. Whether you think you can or think you can't, you're right!!!

Van.Bosch

Completed Athlone yesterday in 2:52 and was delighted with that. I know it was scheduled to be an LSR but after falling apart last year at mile 14 despite training I always had this race in mind as a test to see how I could get on.

Aimed to go at a steady 8:50 pace, which I did, some miles fell to 8:35 and 1 or 2 jumped to 8:58 or something similar which given the hills I'm happy with. Finished with an average pace of 8:46 and felt strong and felt another 6 would be fine. It was a real confidence boost and coupled with the 1:42:30 half I should be all set for sub 4. I'm going to go out at 8:50-8:55 and hopefully finish in 3:53 or so.

I suppose based on the half time some would say its a soft target but after two sub 4 attempts I'm going to stick to the plan and taper now and be fresh in 3 weeks.

Does this make sense or can anyone see any issues with that plan?

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|14|7|113.04km|1397.93km|Ran on revised paces - a good bit quicker than before. Midweek long runs were fine. Ran with RunningKing on Saturday for a 18-mile LSR with 14 PMP - very difficult towards the end. I had very little sleep, and had no gels so it's hard to tell if my revised goal of a sub 3:15-marathon was too much. It's not like me to be indecisive so this is wrecking my head!
3|RedRunner|HH Inter 1|15|5|42.52m|374.56m| First full week since Wk 5 on plan. Good to get another 20 miler in!
4|Mike D|HH Inter 1|15|5|44m|419.1m|Got all my runs in this week. Good 20mile LSR today without Gels. Swim tomorrow:)
5|beeduybe|P&D:33-55|15|5|50m|673m|Another good week completed with my final 20 mile LSR. Bring on the taper
6|Lizzy C|P&D -33-55|14|5|51.59m|539.90m|Had a good week this week. P&D called for a tune-up race, and as there was none on, I just did 10k in the park and managed a PB! (surprisingly, I chose a very flat course though :rolleyes:) LSR of 22 with some splendid company! It was tough, but got there in the end!
7|Skidrow|HH inter1|14|5|39m|404m|Good week, 2nd half of DCM route as LSR @10.15min pace went well today with RedRunner, thanks for the company.
8|Younganne|Ecolis plan|15|6|50.96|448.85|very happy with 22.1m LSR done yesterday with great company which always helps and had a bit left in the tank and did the Kyber at 20.5m so very positive overall and now BRING IT ON!!!:D highest mileage week for me |
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|14|3|54.9km|933.7km|Sore right foot/ankle caused me some problems this week. Did 3 runs, including a 30k with 23k at PMP. I don't think it is any more than a niggle and it does seem to be improving.
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|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|13|4|33 m|466m| Indifferent week, 3 rest days at start of week, got a few runs in then did Cork to Cobh 15 miles yesterday, slight hamstring issue at start but loosen out after 3 miles, rest of race went well at MP. Pyhsio this week.
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|14|4|65.5km|619|3 weeks to go yayyyyy
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|12|5|82km|743km| Got all runs in, but motivation levels have dropped. Need the next 3 weeks to fly by!!
19|RedB|Part P&D55 & now coach plan|5|5|37M|517M|Recovery Week. Nothing to report. Easy running.
20|Trigger26 |Club coach sub 3.30|15|6|52M|505M|Happy out, got over the 50miles mark in a week and did all the sessions as planned, I need a massage!
21|Jim0 |P&D - 55|15|5|86.67km|1,053.10km|Nothing unusual to report. Now officially tapering!
22|engrish?|Build fitnes, build speed|2|2|31m|98m|Hurt my back getting out of bed a week ago so no runs for a few more days...
23|Runningking|Run Republic|12|5|53m|656m|Good tough running week. 12m tempo on Wed and 22 on Sat at 8:09ave pace - 7 around PMP - feeling confident

beeduybe

Van.Bosch wrote: »

Completed Athlone yesterday in 2:52 and was delighted with that. I know it was scheduled to be an LSR but after falling apart last year at mile 14 despite training I always had this race in mind as a test to see how I could get on.

Aimed to go at a steady 8:50 pace, which I did, some miles fell to 8:35 and 1 or 2 jumped to 8:58 or something similar which given the hills I'm happy with. Finished with an average pace of 8:46 and felt strong and felt another 6 would be fine. It was a real confidence boost and coupled with the 1:42:30 half I should be all set for sub 4. I'm going to go out at 8:50-8:55 and hopefully finish in 3:53 or so.

I suppose based on the half time some would say its a soft target but after two sub 4 attempts I'm going to stick to the plan and taper now and be fresh in 3 weeks.

Does this make sense or can anyone see any issues with that plan?

I'm far from a marathon expert and this year will only be my second one but it sounds like a pretty good plan to me if you will be happy with any time under 4 hours. If you're still going well in the closing stages you could push on and even go sub 3:50.

Lizzy C

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|14|7|113.04km|1397.93km|Ran on revised paces - a good bit quicker than before. Midweek long runs were fine. Ran with RunningKing on Saturday for a 18-mile LSR with 14 PMP - very difficult towards the end. I had very little sleep, and had no gels so it's hard to tell if my revised goal of a sub 3:15-marathon was too much. It's not like me to be indecisive so this is wrecking my head!
3|RedRunner|HH Inter 1|15|5|42.52m|374.56m| First full week since Wk 5 on plan. Good to get another 20 miler in!
4|Mike D|HH Inter 1|15|5|44m|419.1m|Got all my runs in this week. Good 20mile LSR today without Gels. Swim tomorrow:)
5|beeduybe|P&D:33-55|15|5|50m|673m|Another good week completed with my final 20 mile LSR. Bring on the taper
6|Lizzy C|P&D -33-55|15|5|54.14m|594.04m|Struggled to get all runs done this week but got there. LSR of 22 with Young Anne and others went well, including a slog up the Kyber at mile 20. Now we'll be well able for the little hill at Clonskeagh:) So glad the taper begins now, as I'm tired.
7|Skidrow|HH inter1|14|5|39m|404m|Good week, 2nd half of DCM route as LSR @10.15min pace went well today with RedRunner, thanks for the company.
8|Younganne|Ecolis plan|15|6|50.96|448.85|very happy with 22.1m LSR done yesterday with great company which always helps and had a bit left in the tank and did the Kyber at 20.5m so very positive overall and now BRING IT ON!!!:D highest mileage week for me |
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|14|3|54.9km|933.7km|Sore right foot/ankle caused me some problems this week. Did 3 runs, including a 30k with 23k at PMP. I don't think it is any more than a niggle and it does seem to be improving.
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|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|13|4|33 m|466m| Indifferent week, 3 rest days at start of week, got a few runs in then did Cork to Cobh 15 miles yesterday, slight hamstring issue at start but loosen out after 3 miles, rest of race went well at MP. Pyhsio this week.
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|14|4|65.5km|619|3 weeks to go yayyyyy
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|12|5|82km|743km| Got all runs in, but motivation levels have dropped. Need the next 3 weeks to fly by!!
19|RedB|Part P&D55 & now coach plan|5|5|37M|517M|Recovery Week. Nothing to report. Easy running.
20|Trigger26 |Club coach sub 3.30|15|6|52M|505M|Happy out, got over the 50miles mark in a week and did all the sessions as planned, I need a massage!
21|Jim0 |P&D - 55|15|5|86.67km|1,053.10km|Nothing unusual to report. Now officially tapering!
22|engrish?|Build fitnes, build speed|2|2|31m|98m|Hurt my back getting out of bed a week ago so no runs for a few more days...
23|Runningking|Run Republic|12|5|53m|656m|Good tough running week. 12m tempo on Wed and 22 on Sat at 8:09ave pace - 7 around PMP - feeling confident [/QUOTE]

Micilin Muc

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|15|7|110 km|1507.93km|Taper arrived just on time. Haven't felt this tired yet. Goal is now 3:20. Now - the battle not to put on weight for the next three weeks!
3|RedRunner|HH Inter 1|15|5|42.52m|374.56m| First full week since Wk 5 on plan. Good to get another 20 miler in!
4|Mike D|HH Inter 1|15|5|44m|419.1m|Got all my runs in this week. Good 20mile LSR today without Gels. Swim tomorrow:)
5|beeduybe|P&D:33-55|15|5|50m|673m|Another good week completed with my final 20 mile LSR. Bring on the taper
6|Lizzy C|P&D -33-55|15|5|54.14m|594.04m|Struggled to get all runs done this week but got there. LSR of 22 with Young Anne and others went well, including a slog up the Kyber at mile 20. Now we'll be well able for the little hill at Clonskeagh:) So glad the taper begins now, as I'm tired.
7|Skidrow|HH inter1|14|5|39m|404m|Good week, 2nd half of DCM route as LSR @10.15min pace went well today with RedRunner, thanks for the company.
8|Younganne|Ecolis plan|15|6|50.96|448.85|very happy with 22.1m LSR done yesterday with great company which always helps and had a bit left in the tank and did the Kyber at 20.5m so very positive overall and now BRING IT ON!!!:D highest mileage week for me |
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|14|3|54.9km|933.7km|Sore right foot/ankle caused me some problems this week. Did 3 runs, including a 30k with 23k at PMP. I don't think it is any more than a niggle and it does seem to be improving.
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|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|13|4|33 m|466m| Indifferent week, 3 rest days at start of week, got a few runs in then did Cork to Cobh 15 miles yesterday, slight hamstring issue at start but loosen out after 3 miles, rest of race went well at MP. Pyhsio this week.
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|14|4|65.5km|619|3 weeks to go yayyyyy
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|12|5|82km|743km| Got all runs in, but motivation levels have dropped. Need the next 3 weeks to fly by!!
19|RedB|Part P&D55 & now coach plan|5|5|37M|517M|Recovery Week. Nothing to report. Easy running.
20|Trigger26 |Club coach sub 3.30|15|6|52M|505M|Happy out, got over the 50miles mark in a week and did all the sessions as planned, I need a massage!
21|Jim0 |P&D - 55|15|5|86.67km|1,053.10km|Nothing unusual to report. Now officially tapering!
22|engrish?|Build fitnes, build speed|2|2|31m|98m|Hurt my back getting out of bed a week ago so no runs for a few more days...
23|Runningking|Run Republic|12|5|53m|656m|Good tough running week. 12m tempo on Wed and 22 on Sat at 8:09ave pace - 7 around PMP - feeling confident

Taper arrived just on time. Haven't felt this tired yet. Goal is now 3:20. Now - the battle not to put on weight for the next three weeks!

seanie_m

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|15|7|110 km|1507.93km|Taper arrived just on time. Haven't felt this tired yet. Goal is now 3:20. Now - the battle not to put on weight for the next three weeks!
3|RedRunner|HH Inter 1|15|5|42.52m|374.56m| First full week since Wk 5 on plan. Good to get another 20 miler in!
4|Mike D|HH Inter 1|15|5|44m|419.1m|Got all my runs in this week. Good 20mile LSR today without Gels. Swim tomorrow:)
5|beeduybe|P&D:33-55|15|5|50m|673m|Another good week completed with my final 20 mile LSR. Bring on the taper
6|Lizzy C|P&D -33-55|15|5|54.14m|594.04m|Struggled to get all runs done this week but got there. LSR of 22 with Young Anne and others went well, including a slog up the Kyber at mile 20. Now we'll be well able for the little hill at Clonskeagh:) So glad the taper begins now, as I'm tired.
7|Skidrow|HH inter1|14|5|39m|404m|Good week, 2nd half of DCM route as LSR @10.15min pace went well today with RedRunner, thanks for the company.
8|Younganne|Ecolis plan|15|6|50.96|448.85|very happy with 22.1m LSR done yesterday with great company which always helps and had a bit left in the tank and did the Kyber at 20.5m so very positive overall and now BRING IT ON!!!:D highest mileage week for me |
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|14|3|54.9km|933.7km|Sore right foot/ankle caused me some problems this week. Did 3 runs, including a 30k with 23k at PMP. I don't think it is any more than a niggle and it does seem to be improving.
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!
13|doledude86|HH Inter 2|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|13|4|33 m|466m| Indifferent week, 3 rest days at start of week, got a few runs in then did Cork to Cobh 15 miles yesterday, slight hamstring issue at start but loosen out after 3 miles, rest of race went well at MP. Pyhsio this week.
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|14|4|65.5km|619|3 weeks to go yayyyyy
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|12|5|82km|743km| Got all runs in, but motivation levels have dropped. Need the next 3 weeks to fly by!!
19|RedB|Part P&D55 & now coach plan|5|5|37M|517M|Recovery Week. Nothing to report. Easy running.
20|Trigger26 |Club coach sub 3.30|15|6|52M|505M|Happy out, got over the 50miles mark in a week and did all the sessions as planned, I need a massage!
21|Jim0 |P&D - 55|15|5|86.67km|1,053.10km|Nothing unusual to report. Now officially tapering!
22|engrish?|Build fitnes, build speed|2|2|31m|98m|Hurt my back getting out of bed a week ago so no runs for a few more days...
23|Runningking|Run Republic|12|5|53m|656m|Good tough running week. 12m tempo on Wed and 22 on Sat at 8:09ave pace - 7 around PMP - feeling confident


Thought I'd remove my name from the list, consdering I haven't updated it in a few months now.

Had an injury that stopped me from training for 6-8 weeks, and I have been doing far fewer miles per week since I got back to training (about 2/3 weeks ago now). Longest run to date was a 15 miler, which I did at the Eco2Run just about 10 days ago (1hr 49), and I have no plans to go any further than that before the race itself.
Am I being stupid considering running?

RunningKing

seanie_m wrote: »

Thought I'd remove my name from the list, consdering I haven't updated it in a few months now.

Had an injury that stopped me from training for 6-8 weeks, and I have been doing far fewer miles per week since I got back to training (about 2/3 weeks ago now). Longest run to date was a 15 miler, which I did at the Eco2Run just about 10 days ago (1hr 49), and I have no plans to go any further than that before the race itself.
Am I being stupid considering running?[/QUOTE]

I think you may know the answer to your own question.

Jimh

RunningKing wrote: »

seanie_m wrote: »

Am I being stupid considering running?[/QUOTE]

I had a lot of injuries last year and next to no LSR's but I got round although it took me 28 Minutes longer for the 2nd half but at least I got there

D Chief

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|15|7|110 km|1507.93km|Taper arrived just on time. Haven't felt this tired yet. Goal is now 3:20. Now - the battle not to put on weight for the next three weeks!
3|RedRunner|HH Inter 1|15|5|42.52m|374.56m| First full week since Wk 5 on plan. Good to get another 20 miler in!
4|Mike D|HH Inter 1|15|5|44m|419.1m|Got all my runs in this week. Good 20mile LSR today without Gels. Swim tomorrow:)
5|beeduybe|P&D:33-55|15|5|50m|673m|Another good week completed with my final 20 mile LSR. Bring on the taper
6|Lizzy C|P&D -33-55|15|5|54.14m|594.04m|Struggled to get all runs done this week but got there. LSR of 22 with Young Anne and others went well, including a slog up the Kyber at mile 20. Now we'll be well able for the little hill at Clonskeagh:) So glad the taper begins now, as I'm tired.
7|Skidrow|HH inter1|14|5|39m|404m|Good week, 2nd half of DCM route as LSR @10.15min pace went well today with RedRunner, thanks for the company.
8|Younganne|Ecolis plan|15|6|50.96|448.85|very happy with 22.1m LSR done yesterday with great company which always helps and had a bit left in the tank and did the Kyber at 20.5m so very positive overall and now BRING IT ON!!!:D highest mileage week for me |
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|15|5|78.7km|1002.4km|Right foot/ankle niggle hasn't gone away but I got the 5 runs done, including my third 32k. I have run 1000k since the start of this P&D program. Is that 1 megametre?
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!
13|doledude86|HH Inter 2|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|13|4|33 m|466m| Indifferent week, 3 rest days at start of week, got a few runs in then did Cork to Cobh 15 miles yesterday, slight hamstring issue at start but loosen out after 3 miles, rest of race went well at MP. Pyhsio this week.
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|14|4|65.5km|619|3 weeks to go yayyyyy
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|12|5|82km|743km| Got all runs in, but motivation levels have dropped. Need the next 3 weeks to fly by!!
19|RedB|Part P&D55 & now coach plan|5|5|37M|517M|Recovery Week. Nothing to report. Easy running.
20|Trigger26 |Club coach sub 3.30|15|6|52M|505M|Happy out, got over the 50miles mark in a week and did all the sessions as planned, I need a massage!
21|Jim0 |P&D - 55|15|5|86.67km|1,053.10km|Nothing unusual to report. Now officially tapering!
22|engrish?|Build fitnes, build speed|2|2|31m|98m|Hurt my back getting out of bed a week ago so no runs for a few more days...
23|Runningking|Run Republic|12|5|53m|656m|Good tough running week. 12m tempo on Wed and 22 on Sat at 8:09ave pace - 7 around PMP - feeling confident

Right foot/ankle niggle hasn't gone away but I got the 5 runs done, including my third 32k. I have run 1000k since the start of this P&D program. Is that 1 megametre?

mr.wiggle

go for it, just give yourself a sensible target and maybe switch to walk a mile, run a mile , after 15 miles? It'd be a shame to miss all the fun!

RunningKing

Done 4m last night, didn't feel comfortable due to 'ache' on inside of thigh. (Groin?). Have it strapped up now, will rest it til wed/Thur then see if I need physio. Not so much a pain, as I could run on it..........right now putting it down to a tough high week last week and a tough 22m. It's funny and slightly obscene trying to get at it with a foam roller.

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|15|7|110 km|1507.93km|Taper arrived just on time. Haven't felt this tired yet. Goal is now 3:20. Now - the battle not to put on weight for the next three weeks!
3|RedRunner|HH Inter 1|15|5|42.52m|374.56m| First full week since Wk 5 on plan. Good to get another 20 miler in!
4|Mike D|HH Inter 1|15|5|44m|419.1m|Got all my runs in this week. Good 20mile LSR today without Gels. Swim tomorrow:)
5|beeduybe|P&D:33-55|15|5|50m|673m|Another good week completed with my final 20 mile LSR. Bring on the taper
6|Lizzy C|P&D -33-55|15|5|54.14m|594.04m|Struggled to get all runs done this week but got there. LSR of 22 with Young Anne and others went well, including a slog up the Kyber at mile 20. Now we'll be well able for the little hill at Clonskeagh:) So glad the taper begins now, as I'm tired.
7|Skidrow|HH inter1|14|5|39m|404m|Good week, 2nd half of DCM route as LSR @10.15min pace went well today with RedRunner, thanks for the company.
8|Younganne|Ecolis plan|15|6|50.96|448.85|very happy with 22.1m LSR done yesterday with great company which always helps and had a bit left in the tank and did the Kyber at 20.5m so very positive overall and now BRING IT ON!!!:D highest mileage week for me |
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|15|5|78.7km|1002.4km|Right foot/ankle niggle hasn't gone away but I got the 5 runs done, including my third 32k. I have run 1000k since the start of this P&D program. Is that 1 megametre?
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!
13|doledude86|HH Inter 2|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|13|4|33 m|466m| Indifferent week, 3 rest days at start of week, got a few runs in then did Cork to Cobh 15 miles yesterday, slight hamstring issue at start but loosen out after 3 miles, rest of race went well at MP. Pyhsio this week.
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|14|4|65.5km|619|3 weeks to go yayyyyy
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|12|5|82km|743km| Got all runs in, but motivation levels have dropped. Need the next 3 weeks to fly by!!
19|RedB|Part P&D55 & now coach plan|5|5|37M|517M|Recovery Week. Nothing to report. Easy running.
20|Trigger26 |Club coach sub 3.30|15|6|52M|505M|Happy out, got over the 50miles mark in a week and did all the sessions as planned, I need a massage!
21|Jim0 |P&D - 55|15|5|86.67km|1,053.10km|Nothing unusual to report. Now officially tapering!
23|Runningking|Run Republic|12|5|53m|656m|Good tough running week. 12m tempo on Wed and 22 on Sat at 8:09ave pace - 7 around PMP - feeling confident

Unfortunately my back has not recovered so I am out for this years race - I've changed the table above. Best of luck to everyone in this years run!

trigger26

Yasso 800s

In trying to determine my marathon pace I looked up the internet and came across these Yasso 800 workouts.This is a workout developed by Bart Yasso. It supposedly allows you to predict the time that you are capable of running a marathon. If you want to run a 3:30 marathon, train to run a session of 800s in 3:30 each. Between the 800s, jog for the same number of minutes it took you to run your repeats.

So today I gave this a go,10 repeats of 800m in under 3.15 minutes, you're supposed to rest 3.15 minutes in between each 800m but I found that too long and did 1.45s instead. I completed them and was happy enough but I just don't feel this is a reliable guide. If anything it is a good negative predictor letting you know you can't run a certain time. Anyone else ever give this workout a go and found it useful?

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|15|7|110 km|1507.93km|Taper arrived just on time. Haven't felt this tired yet. Goal is now 3:20. Now - the battle not to put on weight for the next three weeks!
3|RedRunner|HH Inter 1|15|5|42.52m|374.56m| First full week since Wk 5 on plan. Good to get another 20 miler in!
4|Mike D|HH Inter 1|15|5|44m|419.1m|Got all my runs in this week. Good 20mile LSR today without Gels. Swim tomorrow:)
5|beeduybe|P&D:33-55|15|5|50m|673m|Another good week completed with my final 20 mile LSR. Bring on the taper
6|Lizzy C|P&D -33-55|15|5|54.14m|594.04m|Struggled to get all runs done this week but got there. LSR of 22 with Young Anne and others went well, including a slog up the Kyber at mile 20. Now we'll be well able for the little hill at Clonskeagh:) So glad the taper begins now, as I'm tired.
7|Skidrow|HH inter1|15|4|38m|442m|Tough week, finished off with tough 20m.
8|Younganne|Ecolis plan|15|6|50.96|448.85|very happy with 22.1m LSR done yesterday with great company which always helps and had a bit left in the tank and did the Kyber at 20.5m so very positive overall and now BRING IT ON!!!:D highest mileage week for me |
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|15|5|78.7km|1002.4km|Right foot/ankle niggle hasn't gone away but I got the 5 runs done, including my third 32k. I have run 1000k since the start of this P&D program. Is that 1 megametre?
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!
13|doledude86|HH Inter 2|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|13|4|33 m|466m| Indifferent week, 3 rest days at start of week, got a few runs in then did Cork to Cobh 15 miles yesterday, slight hamstring issue at start but loosen out after 3 miles, rest of race went well at MP. Pyhsio this week.
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|14|4|65.5km|619|3 weeks to go yayyyyy
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|12|5|82km|743km| Got all runs in, but motivation levels have dropped. Need the next 3 weeks to fly by!!
19|RedB|Part P&D55 & now coach plan|5|5|37M|517M|Recovery Week. Nothing to report. Easy running.
20|Trigger26 |Club coach sub 3.30|15|6|52M|505M|Happy out, got over the 50miles mark in a week and did all the sessions as planned, I need a massage!
21|Jim0 |P&D - 55|15|5|86.67km|1,053.10km|Nothing unusual to report. Now officially tapering!
23|Runningking|Run Republic|12|5|53m|656m|Good tough running week. 12m tempo on Wed and 22 on Sat at 8:09ave pace - 7 around PMP - feeling confident

Skidrow

Tough 20m in The Park on Saturday with M&M, much colder for us than for the lucky ones who went for the balmy Sunday LSR. Recent high mileage weeks and more road running are wearing me down, thank goodness the last 20m is done. Boy was I sore after that run,.. the feet, the knees, the hips, the head.
The only recovery from a tough LSR is.... the cold bath! You soon forget about all your aches and pain. Well revived after a 60 minute snooze and into town for a few beers and a nice meal to round off the day. Roll on the 29th.
Are ye putting your target finish time on the marathon thread ?
I'm a bit embarrassed to put mine up.:o

RedRunner

Skidrow wrote: »

Tough 20m in The Park on Saturday with M&M, much colder for us than for the lucky ones who went for the balmy Sunday LSR. Recent high mileage weeks and more road running are wearing me down, thank goodness the last 20m is done. Boy was I sore after that run,.. the feet, the knees, the hips, the head.
The only recovery from a tough LSR is.... the cold bath! You soon forget about all your aches and pain. Well revived after a 60 minute snooze and into town for a few beers and a nice meal to round off the day. Roll on the 29th.
Are ye putting your target finish time on the marathon thread ?
I'm a bit embarrassed to put mine up.:o

Just after putting mine up for the crack! Might as well nail my colours to the mast! Hope the elites don't mind us plodders crashing their party:D

macinalli

trigger26 wrote: »

Yasso 800s

In trying to determine my marathon pace I looked up the internet and came across these Yasso 800 workouts.This is a workout developed by Bart Yasso. It supposedly allows you to predict the time that you are capable of running a marathon. If you want to run a 3:30 marathon, train to run a session of 800s in 3:30 each. Between the 800s, jog for the same number of minutes it took you to run your repeats.

So today I gave this a go,10 repeats of 800m in under 3.15 minutes, you're supposed to rest 3.15 minutes in between each 800m but I found that too long and did 1.45s instead. I completed them and was happy enough but I just don't feel this is a reliable guide. If anything it is a good negative predictor letting you know you can't run a certain time. Anyone else ever give this workout a go and found it useful?

This also popped up in the run-up to last years DCM here. Consensus seemed to be that if you've a good endurance base, then they seem to be ok. That's always the big 'if' though!

RunningKing

Groin pain: ice or heat?

I normally go with heat before, ice after- but what to do when not active?

RedRunner

RunningKing wrote: »

Groin pain: ice or heat?

I normally go with heat before, ice after- but what to do when not active?

What I have found works for me is ICE before and after exercise and HEAT in between.

kit3

Hi, hope ye don't mind me putting this query up here :

Looking for a bit of LSR advice. Was following the HH intermediate plan and had reached the 20 mile LSR mark two weeks ago. A niggle I had in my ankle got worse so didn't do the 12 mile I had planned for the week after. Went to physio last Tuesday. While he wasn't exactly sure what was causing the problem he did need to re-align my hips and put something back in place in my upper back (result of a fall three weeks previously I think). He gave me the go ahead to run easy with the proviso that I come back if the niggle was still there. Since then (1 week) I have done a 3 mile, two 5 miles and a 6 mile - wanting to ease in gently to make sure I did not aggravate it. Ankle fine so far. I had planned on doing a second 20 mile last weekend but missed that as I was easing back in. I plan to do 10/12 tomorrow and then a longer run at the weekend. I suppose my question is really would it be mad to do 20 on Friday/Saturday (assuming the ankle is ok) ? Is there anything to be gained apart from the psychological effect or is it detrimental to do it this close to the marathon. Should I do 15/18 ? I really have no idea what to do and would really appreciate the advice please. Thanks. C

Should have added - aiming for 4.30 having done 4.59 last year !

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|15|7|110 km|1507.93km|Taper arrived just on time. Haven't felt this tired yet. Goal is now 3:20. Now - the battle not to put on weight for the next three weeks!
3|RedRunner|HH Inter 1|15|5|42.52m|374.56m| First full week since Wk 5 on plan. Good to get another 20 miler in!
4|Mike D|HH Inter 1|15|5|44m|419.1m|Got all my runs in this week. Good 20mile LSR today without Gels. Swim tomorrow:)
5|beeduybe|P&D:33-55|15|5|50m|673m|Another good week completed with my final 20 mile LSR. Bring on the taper
6|Lizzy C|P&D -33-55|15|5|54.14m|594.04m|Struggled to get all runs done this week but got there. LSR of 22 with Young Anne and others went well, including a slog up the Kyber at mile 20. Now we'll be well able for the little hill at Clonskeagh:) So glad the taper begins now, as I'm tired.
7|Skidrow|HH inter1|15|4|38m|442m|Tough week, finished off with tough 20m.
8|Younganne|Ecolis plan|15|6|50.96|448.85|very happy with 22.1m LSR done yesterday with great company which always helps and had a bit left in the tank and did the Kyber at 20.5m so very positive overall and now BRING IT ON!!!:D highest mileage week for me |
9|run44|HH inter1||5|27m|62mm|Happy to get 5 in this week
10|D Chief|P&D -55|15|5|78.7km|1002.4km|Right foot/ankle niggle hasn't gone away but I got the 5 runs done, including my third 32k. I have run 1000k since the start of this P&D program. Is that 1 megametre?
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!
13|doledude86|HH Inter 2|13|6|40m|386.70m|Havent updated properly in ages, last 20mile done yesterday!! End up doing 3!
14|irfrm|runners world|13|4|33 m|466m| Indifferent week, 3 rest days at start of week, got a few runs in then did Cork to Cobh 15 miles yesterday, slight hamstring issue at start but loosen out after 3 miles, rest of race went well at MP. Pyhsio this week.
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|14|4|65.5km|619|3 weeks to go yayyyyy
17|Van.Bosch|P&D - 55|14|5|52.21M|499M|Good Week, happy enough with progress. Got 17 Miles done @PMP
18|Mr.Wiggle|RunRepublic sub3.30|12|5|82km|743km| Got all runs in, but motivation levels have dropped. Need the next 3 weeks to fly by!!
19|RedB|Part P&D55 & now coach plan|13|5|60M|577M|Tough Peak Week. Hills, Tempo, Recovery,Pyramid Tempo, Rest, 32km Long Run incl 11km PMP, 10km PMP-5%. Tired.
20|Trigger26 |Club coach sub 3.30|15|6|52M|505M|Happy out, got over the 50miles mark in a week and did all the sessions as planned, I need a massage!
21|Jim0 |P&D - 55|15|5|86.67km|1,053.10km|Nothing unusual to report. Now officially tapering!
23|Runningking|Run Republic|12|5|53m|656m|Good tough running week. 12m tempo on Wed and 22 on Sat at 8:09ave pace - 7 around PMP - feeling confident

RedB

kit3 wrote: »

I had planned on doing a second 20 mile last weekend but missed that as I was easing back in. I plan to do 10/12 tomorrow and then a longer run at the weekend. I suppose my question is really would it be mad to do 20 on Friday/Saturday (assuming the ankle is ok) ? Is there anything to be gained apart from the psychological effect or is it detrimental to do it this close to the marathon. Should I do 15/18 ?

I'm way out of my depth on this so take what I say with a HUGE grain of slat. The niggle may have been caused by the additional stress of doing the first 20 mile run and came to nothing once you backed off. After the easy recovery week you should ramp up again carefully but I don't think you should go all the way to 20 because its a big step up from last week and for fear that you'd get injured. I'd stick with 15/18 but maybe try to fit in a small easy 5mile recovery run on Sunday also? Hope this helps and it works out for you. Take it easy and enjoy the run.

PaulieC

I can't remember back to last year and how I felt at this stage, but is anyone else feeling really tired now ? Last two weekends were 20 and a 21 mile runs (8.15 and 8.20 avg pace respectively). Due to family circumstances, I had to do my last LSR on Saturday instead of Sunday. I did an easy five miles on Sunday to recover a bit and felt ok, but doing 5 miles yesterday and 6 miles today have really killed me. I had to stop and walk earlier today about 4.5 miles in, just to stretch the legs a bit.

Is this normal ? I hope so!