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DCM 2012 Graduates - the next step
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Does anyone have any idea what a realistic time someone would need to be able to run for 10k, 10M, 1/2M in order to give a Sub 4 marathon a go? I remember some talk last year that your 10M time * 3 is a good indicator of marathon time so 1:20 for 10M would be a good indicator but any idea on the rest of them?
I am ignoring McMillan for this as based on my 10K time from last week he gives me 3:48 for marathon which I know is not going to happen!
My 10k time 2 weeks before Limerick gave me a McMillan time of 3.46! I was aiming for sub 4 which you would think would have been well within my reach. I learned that plenty of factors other than recent race times will affect marathon performance :rolleyes:
I thought McMillan based its marathon prediction times on the assumption that the person was running 70+ miles a week and this was why it is fairly optimistic for novice runners? (Murphd77 being the exception
).
All being well though, it sounds like sub4 is very achievable to you Weetabix. I'm not even going to think of a target time until after my HM in Septembe and as you say, you'll have a much better idea after that.0 -
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Interesting you say that. According to this article (I was just reading) that would be the best way to improving at all distances. It says 80% of your run mileage should be just jogging (That's what the pros do).
http://running.competitor.com/2013/06/training/train-slower-race-faster_52242/1
Ooh I like this 80/10/10 theory, I could run my poor legs off based on this 0 -
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Great article Memo thanks for sharing. This is always something that confuses me I must say is how hard or slow I should be going.
I've upped my mileage significantly over the last month and have this week felt totally burnt out. My legs are just dead. So here's my delimma. I've an important race coming up next weekend. Plan was over tomorrow and Sat morning to get my lsr of 12-13miles and a recovery run of about 5miles in Sat. But after this evenings run/torture I'm debating just resting the next few days. Hate resting totally as the plan was to take next week very easy in prep for my race. So in yer opinions is it better to rest totally until Mon? Maybe doing a medium long run Mon? Just rest tomo and try an lsr Sat morn? Should have said I'm away Sat night that's why Sun isn't really an option.
Any advice /wisdom greatly appreciated
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Great article Memo thanks for sharing. This is always something that confuses me I must say is how hard or slow I should be going.
I've upped my mileage significantly over the last month and have this week felt totally burnt out. My legs are just dead. So here's my delimma. I've an important race coming up next weekend. Plan was over tomorrow and Sat morning to get my lsr of 12-13miles and a recovery run of about 5miles in Sat. But after this evenings run/torture I'm debating just resting the next few days. Hate resting totally as the plan was to take next week very easy in prep for my race. So in yer opinions is it better to rest totally until Mon? Maybe doing a medium long run Mon? Just rest tomo and try an lsr Sat morn? Should have said I'm away Sat night that's why Sun isn't really an option.
Any advice /wisdom greatly appreciated
See I am a great believer that there is no need for rest days, just easy days. There is plenty of evidence out there to suggest that active recovery is much better than doing nothing at all. For some that might mean going out and doing an easy cycle or a swim. For us runners it just means doing a nice easy run.
If you are feeling wrecked I wouldn't be doing a 12-13 miler tomorrow but why not try a short 4-5 miler at recovery pace? By recovery pace I mean really slow....e.g my 5-10k pace is about 6 min/mile but I'd do recovery runs at 9 min/mile. What is your 5k pace? try running a few miles at 5k pace +50%. That should be your recovery pace (more or less). Maybe you are just doing your easy miles too hard?
Try that for a few days and make sure that all the runs in the week leading up to your race are very slow and not too long. You should be feeling much better in a weeks time.
If you have to miss your Long run, so be it. The long run would not have helped your performance next week anyway.0 -
See I am a great believer that there is no need for rest days, just easy days. There is plenty of evidence out there to suggest that active recovery is much better than doing nothing at all. For some that might mean going out and doing an easy cycle or a swim. For us runners it just means doing a nice easy run.
If you are feeling wrecked I wouldn't be doing a 12-13 miler tomorrow but why not try a short 4-5 miler at recovery pace? By recovery pace I mean really slow....e.g my 5-10k pace is about 6 min/mile but I'd do recovery runs at 9 min/mile. What is your 5k pace? try running a few miles at 5k pace +50%. That should be your recovery pace (more or less). Maybe you are just doing your easy miles too hard?
Try that for a few days and make sure that all the runs in the week leading up to your race are very slow and not too long. You should be feeling much better in a weeks time.
If you have to miss your Long run, so be it. The long run would not have helped your performance next week anyway.
Thanks a mill for advice. Recovery run it is. My 5k pace is 6.35ish so ill be looking at 9.40ish so?
I definitely believe that I do allot of my runs which are meant to be easy not so easy.
It's very interesting this whole 80/10/10 rule. So am I correct in saying if I do 40miles a week , 32 miles of that are easy? And when we say easy is it the same as recovery pace ? Very confusing 0 -
Thanks a mill for advice. Recovery run it is. My 5k pace is 6.35ish so ill be looking at 9.40ish so?
I definitely believe that I do allot of my runs which are meant to be easy not so easy.
It's very interesting this whole 80/10/10 rule. So am I correct in saying if I do 40miles a week , 32 miles of that are easy? And when we say easy is it the same as recovery pace ? Very confusing
That recovery pace looks good. Yes 80% of 40 is 32. The point of the article ( i think) is that if you did more of your easy runs 'really easy' than you would be able to do more total miles without stressing the body. (as a consequence you will get in more 'quallity' miles too. I.e 20% of 60 is more than 30% of 40).
Easy pace doesn't have to be as as slow as recovery pace but you really shouldn't be concerned about hitting x pace. Forget about the watch and run at a pace you could hold a conversation or talk on a phone without the other person noticing you are running....We can easily get a distorted view of easy if we are used to running 'comfortably hard' and 'hard'. Comfortably hard seems easy compared to the other but is not actually easy.
As an example, when I had a maratjon PB of 4:15 I would run most of my 'easy runs' at 8:30/mile. My PB is now 3:04 and my easy pace is about 8:20/mile. Technically 7:40/mile is still 'easy' but I don't get any more advantage from running 7:40 that 8:20, so why should I?
So Long as I am running my hard miles (20%) really hard, it really doesn't matter what pace the others are.0 -
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looking for a bit of advice.
thinking of running 10K race this evening but not too sure if its a good idea after running a marathon on June 3rd. Have done about 15-20 miles a week easy since marathon so is it still too soon to attempt something shorter/faster like a 10K with no specific prep. Or is it best to have a crack off it and make use of built up endurance ( if not speed)Planing on doing a 10K on July 21st as well but thinking I may be back in weekend long run territory again by then 0 -
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looking for a bit of advice.
thinking of running 10K race this evening but not too sure if its a good idea after running a marathon on June 3rd. Have done about 15-20 miles a week easy since marathon so is it still too soon to attempt something shorter/faster like a 10K with no specific prep. Or is it best to have a crack off it and make use of built up endurance ( if not speed)Planing on doing a 10K on July 21st as well but thinking I may be back in weekend long run territory again by then
It's not too soon in my book. In fact it is probably perfect timing to start putting the marathon training to good use in shorter distances as you should be almost fully recovered at this stage. What's your body telling ya?
If you're feeling grand race it all out!0 -
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It's not too soon in my book. In fact it is probably perfect timing to start putting the marathon training to good use in shorter distances as you should be almost fully recovered at this stage. What's your body telling ya?
If you're feeling grand race it all out!
I agree with Blockic, you have nothing to lose from racing this and you can see where your at fitness wise after the marathon, make use of your endurance. Best of luck with it, let us know how you get on
Well I followed Menos advice this morn and did 4 miles at 9.45ish pace. Even at that pace legs were being dragged abit but I have to say I felt very refreshed after it. Cheers meno:)
If I get up early enough tomo morn (need to get ready for night away before the Lions game ) Ill go for more easy miles, distance wise will see, may have to leave the lsr until after next weekends race. 0 -
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V good! Thankscareer_move wrote: »Good stuff Stephen. Have a read of this. Should give you a good idea of how to approach it
http://www.running-physio.com/returnafterinjury/ 0 -
Hi all, after a 2 month lay off I'm ready to give it another go for dcm, have not done a whole lot really, bit of cycling and core work. Had 600 miles under my belt fom jan to may. Now I'm unsure how much to do first few weeks back. 20 miles a week maybe? I was thinking 2 easy weeks and then into the marathon plan... Sound ok? Thanks
Great to see you back Stephen. Easy does it. 0 -
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