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DCM 2012 Graduates - the next step
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How are peoples diets going lately? I'm not too bad during the week lately and have cut out most of the crap, however weekends are still a bit of a struggle!
Funny you ask about this,was in with my GP on Monday morning,I feel that I've been lacking in energy lately & he basically said I've got to eat more!!!:D (& no I haven't lost weight since Cork,have actually put on a few pounds:mad:)
On an update of where the running is at the moment,I'm still plodding along on the mileage front,did another 5 mile race last week(36:33,awkward course but happy enough with the result) but have a slight hamstring strain after it so decided to skip this week's planned 5k race & do meno's session instead,did it yesterday in the wind & rain,was tough on only a few hours sleep but felt good after it.
It's the first of meno's midweek session that I've done from his plan but with no more shorter races really planned I'm looking forward to these between now & DCM.0 -
Really enjoyed running this week, including Wed session:
1. 20 mins warmup (10:10) avg 10:06
2. 20 mins easy (9:20) avg 9:18
3. 20 mins PMP (9:00) avg 8:53
3. 10 mins HMP (8:20) avg 7:57
4. 21 mins cool down (10:20) avg 10:29
I just ran the HM miles rather than checking time, sometimes I think I spend too much time looking at my watch checking pace rather than running . Have had a good weeks running this week - got up and out early to get five runs in, only 18 miles LSR to do on Sunday to complete week! As for diet as Scriba said earlier as long as it keeps raining I should be ok
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18 mile lsr at 9.16/mile.
After a good day/night out Fri and a pizza and crisps diet yesterday this was never going to be an easy one. Opted to run on empty as had eaten late last night. Had two glucose sweets with me so had these during the run. This is the first time I've stopped and gone to the toilet during a run. Found every step extremely difficult and without a doubt it was all down to dehydration. Thankfully I'd water left out in the route as the sun came out and temps def up again today.
Am happy to have this one ticked off and its feet up watching the football from Croker for the rest of the day
Thats 48.5miles for me for the week so my biggest mileage week. Am thinking no alcohol come the 1st of Sept. It's just not worth it.
Good luck to everyone who's doin the Rock and Roll half tomo 0 -
18 mile lsr at 9.16/mile.
After a good day/night out Fri and a pizza and crisps diet yesterday this was never going to be an easy one. Opted to run on empty as had eaten late last night. Had two glucose sweets with me so had these during the run. This is the first time I've stopped and gone to the toilet during a run. Found every step extremely difficult and without a doubt it was all down to dehydration. Thankfully I'd water left out in the route as the sun came out and temps def up again today.
Am happy to have this one ticked off and its feet up watching the football from Croker for the rest of the day Thats 48.5miles for me for the week so my biggest mileage week. Am thinking no alcohol come the 1st of Sept. It's just not worth it.
Good luck to everyone who's doin the Rock and Roll half tomo
Nice LSR DOCO, what marathon time you targeting?
+1 on the best of luck to everyone running tomorrow.0 -
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Sorry, for being a bit late this week!! With the bank holiday tomorrow I almost forgot it was sunday
Anyway plan for this week is below. I know there is a of of variation at the moment, some people are just coming back from injury or illness; others are racing the half tomorrow. In either case don't try to hit the peak mileage. Ease yourself back into running and try to hit the lower end of the mileage (don't worry if you come up a little short either).
I know Alan is racing the half tomorrow. My advice there would be to avoid the session on Wednesday and just do some easy miles up to the weekend. Do the LSR only if you are feeling up to it!!
Monday|Tuesday|Wednesday| Thursday| Friday| Saturday| Sunday| Total Mileage
Easy/rest| Easy/rest| 10-12 miles including 2 x 4mile @ MP|recovery |Easy/rest| Easy/rest|Long run-18 miles easy| 40-50 miles
We'll keep the LSR at 18 for now. Wednesdays session is very simple. Make sure to do a warm up + cool down and take 4 or 5 minutes easy jogging between MP sections.
Good luck!!0 -
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Rock-n-Roll 1/2 race report
Brilliant Rock-n-roll race this morning! I lined up within sight of the 1:30 pacers hoping to let them drift away slowly - knowing full well 1:30 was too ambitious. Of course the race starts and I immediately think, sure if I just catch up with that Yellow balloon... That was going well for the first few kms as we headed down the quays towards the phoenix park and Id actually closed up quite a bit.
Phoenix park of course is a 2 mile drag up hill so my pace dropped off a bit and sensible side came out and I ended up following my initial plan of letting them drift away slowly. Next few miles drifted past nicely with plenty of water stations and of course the music every mile or so which I enjoyed (although felt myself change pace with the music a few times!). Little hill at chapolizod was no surprise and once I got up that I knew it was all fairly flat from there on. Upped the pace a little again a finished pretty strongly which I was delighted with. Even managed to jog the couple of miles home to help recovery.
Overall, enjoyed the race, delighted with the time: 1:32:07 by my watch PB by almost 5 mins.
Thanks for the advise on how to handle this week Meno - I definitely won't risk anything..0 -
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Rock n Roll half marathon
Bit disappointed to finish in 1.45.00, though to be honest knew I wasn't running as well as I was, thing is I'd have been delighted to have ran 1.45 on 30th March in omagh half, however did it surprisingly in 1.40.58. So can't help feeling bit disappointed at finishing over 4 mins slower. knew as soon as I started that I wasn't comfortable, was breathing heavily n finding pace v fast, hadn't realised that there was a 1.40 pacer n when they caught up with me at around 5miles n struggled to keep up, they seemed to b running v fast at that stage, think when I knew I'd lost any chance of PB I gave up a bit, could easily have given up at mile 8ish but after stopping, taking a drink n giving myself a good HTFU talking to, I carried on as best as I could n at least managed a strong 200m finish. Legs felt ok throughout, just hadn't got it in me today. Like the Donegal team yesterday, Def wasn't my day.
Always next time. Hard to know WHY, some my friends reckon I need cut down training/ mileage a bit, reckon 2 marathons in short(ish) time takes its toll. I feel not doing that much mileage at moment n not sure if I need crank it up a bit or rest a bit. All so confusing Argggg!
Definitely not going to do DCM this year, hopefully Derry marathon on 1st June next year.
Hope everyone else did well n are happy with how it went.0 -
Hey New runner well done for battling on yesterday when the demons were obviously at you Sounds like the kind of races I've been having recently so I can really understand, still though a great result. I think the choice between resting or cranking things up would be to rest - without the marathon to train for the timing seems perfect for a break. Just my 2cents worth anyway 0
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Sorry, for being a bit late this week!! With the bank holiday tomorrow I almost forgot it was sunday
Anyway plan for this week is below. I know there is a of of variation at the moment, some people are just coming back from injury or illness; others are racing the half tomorrow. In either case don't try to hit the peak mileage. Ease yourself back into running and try to hit the lower end of the mileage (don't worry if you come up a little short either).
I know Alan is racing the half tomorrow. My advice there would be to avoid the session on Wednesday and just do some easy miles up to the weekend. Do the LSR only if you are feeling up to it!!
Monday|Tuesday|Wednesday| Thursday| Friday| Saturday| Sunday| Total Mileage
Easy/rest| Easy/rest| 10-12 miles including 2 x 4mile @ MP|recovery |Easy/rest| Easy/rest|Long run-18 miles easy| 40-50 miles
We'll keep the LSR at 18 for now. Wednesdays session is very simple. Make sure to do a warm up + cool down and take 4 or 5 minutes easy jogging between MP sections.
Good luck!!
Out of curiosity, what's the thinking behind taking 5 mins easy before and after the mp miles?0 -
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Out of curiosity, what's the thinking behind taking 5 mins easy before and after the mp miles?
Just to make it a bit easier.
Last week we did 6 miles straight at MP, this week is 8 (with a break) then it will be 8 continuous etc etc....just making a gradual progression. We will peak out eventually by doing about 13/14 at MP.
Tergat famously has one big session in his marathon programme which is 5, 4, 3, 2 , 1 miles at MP. He recommends taking 4-5 minute jog between MP sections; I guess I am copying him a bit 0 -
Just to make it a bit easier.
Last week we did 6 miles straight at MP, this week is 8 (with a break) then it will be 8 continuous etc etc....just making a gradual progression. We will peak out eventually by doing about 13/14 at MP.
Tergat famously has one big session in his marathon programme which is 5, 4, 3, 2 , 1 miles at MP. He recommends taking 4-5 minute jog between MP sections; I guess I am copying him a bit
Makes sense I guess! I would have thought that the easy pace was easy enough without dropping off another bit because of the mp.....
I believe a guy in the south east may have use a couple of your sessions in his dcm training programme for his buddies 0 -
Brought forward the midweek session to tonight & will have to try & spueeze in the weekend's LSR on Thursday due to other commitments over the weekend.
Started really slow with the warm-up & hit the split button to start the first section after 1.75miles,first 2 miles were a little tough due to some hills but was happy enough to concentrate on effort over time on these sections.
Was enjoying myself over the next few miles,so much so that I made an error in judgement & ended up doing 5 miles for the first section but no harm done.
A slow jog & some water taken on board & hit the road for the next miles,first 2miles were pretty ok but hit a tough little hill on the last mile but again found myself putting in a good effort here & finished the second section as I was heading down a hill,was still feeling good so pushed on for the next half mile or so to the local quay hitting 5 mile pace along this straight
Overall felt it was a good session this evening & for the first time in awhile I'm really buzzing after a training run.0 -
Makes sense I guess! I would have thought that the easy pace was easy enough without dropping off another bit because of the mp.....
I believe a guy in the south east may have use a couple of your sessions in his dcm training programme for his buddies
Oh, I just though of another reason
The little break can be used to grab some water or a sports drink. Not nice to have to carry water on a run like this. I remember popping into a shop during the 5, 4 , 3 , 2, 1 run when training for Berlin last year, unfortunately we don't have water station on our training runs!!0 -
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