DCM 2012 Graduates - the next step

RedRunner

menoscemo wrote: »

Glad to hear that last week's sessionwas well received.
We are having a step back week this week, which might also serve as a nice welcome back for those returning from injury. I don't know if anyone is doing the 10 mile race on saturday, but if so skip the session this Wednesday and also forget about the Long Run (although with warm up and cool down you should be doing close to 14 anyway).

Don't forget to put a few strides or Hill sprints into some of your easy runs.

Monday|Tuesday|Wednesday| Thursday| Friday| Saturday| Sunday| Total Mileage
Easy/rest| Easy/rest| 8 miles including 4 @ HMP |recovery |Easy/rest| Easy/rest|14 miles easy| 30-35 miles

The session should be 2 warm u, 4 @ HMP and 2 cool down.

Thanks Meno. I feel like this could be a make or break week for me. Ive only run 6 out of the last 21 days and and been working hard to rehab this week gone by. Fingers crossed I can get back into it this week. Well done ot the rest of the group on progress so far. I'm dead jealous.

Runchick

docjewel wrote: »

Did the Clonmel half marathon today,official result 1:45:05.
Pretty happy with the effort up to the 10mile mark but around here it was as if there was no energy left in the tank.While the next mile r so is tough I wasn't able to take advantage of the downhill finish as well as the hamstring tightening up which necessitated a little walking to try & ease it out.
Still though not too bad a day at the office,the confidence is slowly building back up.
Next race on the cards is the Athlone Half Marathon so hopefully with its fast course it willbe a big confidence booster.

Well done doc, great result on a tough course

New runner

Well done Doc, great run!:-)

overpronator

Anyone else running the Frank Duffy?

Murph_D

overpronator wrote: »

Anyone else running the Frank Duffy?

I'll be there. Hoping to break 80 mins. You?

bigslice

overpronator wrote: »

I haven't posted on here in a couple of weeks, you guys probably dont remember but I decided to go with P&D up to 55 miles a week plan a couple of weeks ago, really beacause I though it suited where I was at mileage wise at the time, first week being 35 miles. I was at about 39 the two weeks before I started so I said id give it a lash. Its been enjoyable so far and I can see even now that my mostly one paced hal higdon self designed training schedule for Limerick left me unprepared for the pace I tried to run at.

Last weekend the first longrun called for 13 miles, with 8 at marathon pace, in the first week I think that's a pretty tough session. I had done a 16m LSR the weekend before so I decided to keep that as the mileage with the 8 miles at PMP thrown in. My plans changed on the morning as a mate decided to jump in for the first 6, which turned into 9 miles so the session ended up as 9 miles easy and 7 at PMP. I found the PMP miles ok, I wasnt too worried about time as it was a very hill route so I concentrated on keeping the effort even and steady, the splits came in at (7.49,8.12,7.46,7.41,7.54,7.15,7.25). I need to decide fully on PMP but I reckon ill train to about 7.30 from now on, overall the session felt good and I was feeling very strong at the end. Miles for the week 38

Last night was the first LT run of the program, it called for 8 miles with 4 at 15k-HMP. I had already done this session a couple of weeks ago so decided to add another mile and try to keep it around 10 mile race pace with one eye on the Frank Duffy. Session was
2m warmup then 5.5 miles, paces were 6.47,6.52,6.39,6.33,6.38,6.40 and then 2 mile cool down. This was tough going but I was dialled into the pace alot better by mile 3 and finished feeling good but wrecked by the end. Based on this session Id be hopeful of going sub 70 in the Frank Duffy and maybe around 68 if i go well on the day, but this is the longest I've ran at race pace so we will have to see how much I slow in those hills towards the end. Long run this week will bring the miles for the week to 43.

Overall I'm really enjoying the plan, I think the base miles from Limerick are standing to me now and hopefully I can stay injury free, legs feel ok today so no doubt ill be injured come Monday

Following this plan myself and enjoying it to date. It did look a bit daunting at first and I was in two minds but really enjoying it and runs going real well to date. The variation is doing it for me and I feel confortable building up in the various runs. Recovery has been the big plus for me - pushing hard where the programme asks but i;m able to hit the run ready. I hope that can last as I felt for connemarathon this year I was going at 100mile a hour into all runs and few weeks before I felt shattered.

I'll be keeping an eye on your updates

overpronator

murphd77 wrote: »

I'll be there. Hoping to break 80 mins. You?

Good stuff, gonna go for sub 70 if I can manage it, I'm just gonna train through it though, not gonna rest so it definitely could go either way!

Jimh

4th Dublin/7th Marathon -Following Marathon Guru plan again - 6 sessions a week but I had to miss one last week - I missed the first couple of weeks due to Holidays so it was a steep introduction - I knocked 30 minutes off last year to 3:59 - going for 3:40 this time - I did the Meath Half in 1:44:58 in March but I am not at that level yet - here is my training to date

Willie42

Wed session: 2 mile w/u 4@ HMP 2 mile c/d

Planned HMP 8:20 - avg pace 8:10

Mile 1 - 8:09
Mile 2 - 8:12
Mile 3 - 8:11
Mile 4 - 8:05

Really enjoying these sessions. Was due to do Athlone HM but realised today have a wedding the day before - who gets married on Friday 13th!!!! Might do Tullamore Half next weekend, after that its down to DHM on 21st. Decisions decisions.

RedRunner

Wasn't going to risk a session tonight. All easy running for me this week while I struggle back from injury but managed 7.49miles @9:42 tonight. A chink of light at the end of the tunnel:)

dechol

Anyone recommend a physio around city centre or rathmines area?

docjewel

Been a really lazy week this week running wise,probably not a bad thing though, but have also had a few decnet nights sleep of late which probably helped this mornings lsr.
Hamstring/glute is still a bit niggly but this is mostly down to overuse rather than a strain so hopefully with icing & some extra care the injury can be managed.

14.5 miles this morning,first 10 miles avg pace 9 min,then a cruel hill to contend with for the next mile & a half but was happy with the effort,pace avg 9:48 mins.I tried to push the pace a little for the next 3 miles leaving a nice mile for a cooldown.
Overall avg pace was 9:03,one the faster lsr's of late but also felt alot easier than some of the recent ones.
Looks like the stepback week has come at a nice time:)

sassyj

dechol wrote: »

Anyone recommend a physio around city centre or rathmines area?

Aidan Woods, Pearse Street, was recommended to me by a few people.
Am injured myself at the minute, but marathon isn't off the cards yet.

Edited to correct name, thanks ecoli :-)

ecoli

sassyj wrote: »

Aidan Power, Pearse Street, was recommended to me by a few people.
Am injured myself at the minute, but marathon isn't off the cards yet.

Think you are thinking of Aidan Woods?

Murph_D

Decent day at the Frank Duffy 10-mile. Managed a 2 min 39 sec PB. Details here, for anyone who likes unnecessary detail

sassyj

ecoli wrote: »

Think you are thinking of Aidan Woods?

Ha ha yeah, brain dead today, corrected name

I have the clinic number saved under Aidan Power for strange reason :-)

overpronator

68.45 in the Frank Duffy for me yesterday, ran it pretty much to plan and was comfortable until the last mile.The last mile was my fastest too which was encouraging. Initially I thought id ran a but conservatively, particularly in the first half but the fact that I nearly puked when I crossed the line means that I likely got as much as I could out of myself as was possible on the day! The last 10k was only something like 30 seconds slower than I ran the Fingal 10k which was nice, would love to shoot for sub 90 in the half bit I reckon its a bit beyond me yet. Happy with the result though as it was nearly 8 mins quicker than last year.

Runchick

Well done OP, its great when a race goes to plan like that ...Meno where art thou? Is this week's plan so bad you're afraid to post it :P

menoscemo

Runchick wrote: »

Well done OP, its great when a race goes to plan like that ...Meno where art thou? Is this week's plan so bad you're afraid to post it :P

Well I was at the match. Got very excited in the first half, bit deflated at the end . Plan to follow.

Runchick

menoscemo wrote: »

Well I was at the match. Got very excited in the first half, bit deflated at the end . Plan to follow.

You a Tyrone man?

menoscemo

I hope everyone is feeling fresh and recovered after the step back week.

For those that raced the 10 mile at the weekend I recommend skipping wednesday's session and not being too worried about hitting peak miles. For the others we are building up the miles again and a good tough wednesday workout!!
We also see a first introduction of MP miles into the Long run, it's a sign of things to come The next 6-7 weeks are the crux of the marathon plan so we are going to get very specific.

Monday|Tuesday|Wednesday| Thursday| Friday| Saturday| Sunday| Total Mileage
Easy/rest| Easy/rest| 14 miles including 4,3,2,1 @MP |recovery |Easy/rest| Easy/rest|18 miles with 2 x 3miles @ MP| 45-55 miles


Wednesday's session includes a warm up and c/d. 4, 3, 2, 1 miles @ MP should be done in that order with 3-4 minute jog between MP sections.

For the long run; include a set of 3 miles@ MP somewhere around the middle of the run and another 3 miles near the end. Don't worry if you can't quite hit the MP on this run, I never managed to do it myself .

menoscemo

Runchick wrote: »

You a Tyrone man?

Yes, for my troubles. Disappointing today we just aren't quite at Mayo's level (yet) but a lot of young lads who can only improve.

Dilbert75

Thanks very much Mayo. He's only gone and taken it out on us.

Runchick

That session looks class, love those kinda runs. It'll have to be a 5.30am effort this week though so hopefully I get through it ok. Lots of MP miles can only be a good thing

RedRunner

Managed 14 miles today but did it in a double 7 in the am and 7 in the pm (home to work and work to home).

Bloody hell, next weeks plan looks very daunting! Any advice Meno on how I should approach it after the last few weeks I've had with injury?

menoscemo

RedRunner wrote: »

Managed 14 miles today but did it in a double 7 in the am and 7 in the pm (home to work and work to home).

Bloody hell, next weeks plan looks very daunting! Any advice Meno on how I should approach it after the last few weeks I've had with injury?

If I were you I would just concentrate on building up the miles and do them all very easy. It would be dangerous building up miles and intensity at the same time so the most important thing is to get the mileage up before introducing sessions.

I know it's boring but when I say easy I mean really easy. I still think 9 min/mile is too hard for you to be really 'easy'. My MP is 7 min/mile and if I would never consider 7:30's to be easy (I would call that steady) so if you have an MP of 8:30 then easy should be 9:30/mile+. You'll find it easier to build up the miles when running at a really easy pace. Get the miles back to where you were over the next few weeks and then reintroduce some of the sessions into the plan.

RedRunner

menoscemo wrote: »

If I were you I would just concentrate on building up the miles and do them all very easy. It would be dangerous building up miles and intensity at the same time so the most important thing is to get the mileage up before introducing sessions.

I know it's boring but when I say easy I mean really easy. I still think 9 min/mile is too hard for you to be really 'easy'. My MP is 7 min/mile and if I would never consider 7:30's to be easy (I would call that steady) so if you have an MP of 8:30 then easy should be 9:30/mile+. You'll find it easier to build up the miles when running at a really easy pace. Get the miles back to where you were over the next few weeks and then reintroduce some of the sessions into the plan.

Gotcha, thanks. All really easy then this week. Thought I was doing ok today at 9:10-9:15 pace but slow down further I will.

Deedee2012

Have been tipping away, training going well (touch wood) Did the race series 10 miler on Saturday and managed to take over 8 minutes off last years time. Was delighted with that. Nice to get some payback for all the work going in :-)

Willie42

No LSR for me this weekend woke up early hours Sunday mornin with serious tooth ache. Wisdom tooth problems - dosed up with antibiotics and painkillers today - got short and very slow run in tonite - not pretty, was really looking forward to this weeks session - hope to feel up to it now

Runchick

Willie42 wrote: »

No LSR for me this weekend woke up early hours Sunday mornin with serious tooth ache. Wisdom tooth problems - dosed up with antibiotics and painkillers today - got short and very slow run in tonite - not pretty, was really looking forward to this weeks session - hope to feel up to it now

Hey Willie42 bummer about the toothache - I've been there - its a nasty business. Best to take it easy, get back to full health before ramping up the training again - might only take a few days and the rest could do you wonders. Best of luck