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DCM 2012 Graduates - the next step
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Great report DOCO, I could feel your pain in those last few miles and despite that you knocked out a pb, impressive. That base will stand you and I reckon if you look after yourself over the next couple of months and let yourself recover properly you will nail sub 3.30 in the spring.
Now that the marathon is over what are peoples targets and goals for the next 6 months?
Cant wait to get back onto the road to be honest, I think ill run some parkruns and probably Donore's 5K in December I would be open to a flat 10k too
Main aim will be to get back running decent mileage by December with the Bohermeen half in March a big target for me. All going well, I hope with some focused work I can get pretty close to sub 1.30 around there.
Im toying with the idea of joining a club also, I live in Kilmainham so there are a couple of potential choices but am worried about being completely out of my depth, I need to just grow a pair and show up for a session somewhere I think.
Lastly I've been told that I can likely get an entry for London if I want it, Bohermeen would fall nicely in the run up to that but I'm wary of racing another Marathon so soon?
Would welcome all input!!0 -
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Moves us on nicely to the next point.
Now that the marathon is over what are peoples targets and goals for the next 6 months?
I'd be interested to see?
Maybe if we put it down here and then revisit in a few months to check on progress!
For me I focusing the next few months on improving in races up to the 10m distance before taking another bash at a marathon this time next year.
Also planning on knocking the times on the 10 round numbers that I didn't get this year.
5 mile, 3km, 10mile in particular.
My plan is getting back running again & taking in a couple of parkruns to ease into things. I've entered a half in Malta in Feb so that's my goal race to prove my fitness again. After that it's the race series & DCM14. Depending on fitness & scheduling I may attempt one sprint/olympic Tri. Nothing like before where I entered as many races as I could.
Most of all though, I looking forward to falling in line with the 2013 novices and having blockic as my mentor!0 -
100% agree with the others Overpronator any club would be only delighted to have someone of your standard to join you should def go for it. Speaking of which when is it ok to start introducing some sessions again? I've heard in places leave it a month, others say they raced the week after it's all very confusing?!
Also now that we are not marathon training anymore what do people reckon is an optimum mileage per week?
My targets are similar to most of yers here in that I'm going to focus on the shorter stuff for the next few months, like to have a crack at my 5K and 8K pbs especially, and then see about what marathon to do in 2014, I think training for a spring one would be tough enough in the darkness. I'd give my right arm to do London, silly me I'd a gfa and left it too late to get a proof of UK address, what was I thinking. A London entry would be a good way of getting over this DCM hangover Anyone else feeling a bit down that it's all over?
Killian best of luck with your targets,my friend was boasting Mon night that she saw Killian from O.T. Fame handing out sweets 0 -
100% agree with the others Overpronator any club would be only delighted to have someone of your standard to join you should def go for it. Speaking of which when is it ok to start introducing some sessions again? I've heard in places leave it a month, others say they raced the week after it's all very confusing?!
Also now that we are not marathon training anymore what do people reckon is an optimum mileage per week?
My targets are similar to most of yers here in that I'm going to focus on the shorter stuff for the next few months, like to have a crack at my 5K and 8K pbs especially, and then see about what marathon to do in 2014, I think training for a spring one would be tough enough in the darkness. I'd give my right arm to do London, silly me I'd a gfa and left it too late to get a proof of UK address, what was I thinking. A London entry would be a good way of getting over this DCM hangover Anyone else feeling a bit down that it's all over?
Killian best of luck with your targets,my friend was boasting Mon night that she saw Killian from O.T. Fame handing out sweets
Sign up to a short race in about 2-3 weeks time and just run easy until then (gradually introduce some strides in your midweek runs to test the DOMs). Use the race as a base test and run it off no speedwork. You'll be surprised that your marathon fitness will likely yield a PB if you are fully recovered.
After that you can introduce some speedwork with an aim to improving your time. Prk runs are good for this (if there is one near) as you can track progress on the same course...
As per mileage; you should really keep it as high as possible. Try to keep it close to your average marathon training mileage (35-45 mpw??) no matter what distance you are training for. This means when you come to your next marathon training cycle you will be able to tackle a more intense; higher mileage programme.0 -
Killian best of luck with your targets,my friend was boasting Mon night that she saw Killian from O.T. Fame handing out sweets
+1 on the good wishes. And thanks for the support - sugary and vocal - in both locations on Monday. They were two extra places where I couldn't give in to aching legs and walk a bit.0 -
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Bit of a reality inducing sobering run tonight. :rolleyes:
I'm down for a 5k on Sunday week and aiming for the lofty heights of a sub 30 (mule pace
) It's in the park and from what I can see of the route it's quite hilly - you go right down into the furry glen and back out. So I decided tonight to throw in a sharp hill after 3.5k at 5k pace. I obviously expected to have to work a good bit harder but I did not expect to completely blow up and have to walk part of it. :mad: Double :mad: as I haven't had to walk at all since getting back out there this time round. I simply couldn't sustain the 5k pace up that hill tonight. The overall time for 5k wasn't too bad though and I'm still reasonably confident of getting the time on the day.
I'd be interested to hear what's the strategy amongst the group here for hills in 5k races ? It's not like a marathon where you have a bit of time to play with and catch up. Would you normally power through and keep the pace up or do you adjust a bit, go faster on the downhill etc.0 -
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Pacing Mule wrote: »Bit of a reality inducing sobering run tonight. :rolleyes:
I'm down for a 5k on Sunday week and aiming for the lofty heights of a sub 30 (mule pace) It's in the park and from what I can see of the route it's quite hilly - you go right down into the furry glen and back out. So I decided tonight to throw in a sharp hill after 3.5k at 5k pace. I obviously expected to have to work a good bit harder but I did not expect to completely blow up and have to walk part of it. :mad: Double :mad: as I haven't had to walk at all since getting back out there this time round. I simply couldn't sustain the 5k pace up that hill tonight. The overall time for 5k wasn't too bad though and I'm still reasonably confident of getting the time on the day.
I'd be interested to hear what's the strategy amongst the group here for hills in 5k races ? It's not like a marathon where you have a bit of time to play with and catch up. Would you normally power through and keep the pace up or do you adjust a bit, go faster on the downhill etc.
Try to maintain effort on the hills, not pace. You can't run the same pace uphill that you can on the flat so trying to do so will result in you blowing up and ruining your race. To be honest, you're not going to run your best time on a hilly course so just maintain the effort and you will run a solid race.0 -
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Moves us on nicely to the next point.
Now that the marathon is over what are peoples targets and goals for the next 6 months?
I'd be interested to see? Maybe if we put it down here and then revisit in a few months to check on progress!
For me I focusing the next few months on improving in races up to the 10m distance before taking another bash at a marathon this time next year.
Also planning on knocking the times on the 10 round numbers that I didn't get this year.
5 mile, 3km, 10mile in particular.
Great reports everybody.Really enjoyed reading about your exploits.
Blockic, will be very interesting to read your progress on the shorter stuff now that youve conquered the marathon!
For me ..what's next
1. Continue rehab on knee which is going well I think. havent been running this week nor will next week until next physio visit on thursday anyhow.
2. Following week I'm registered for Run in the Dark 10k..because I've a group of 22 from work doing it so really just doing it to be polite. wont be racing it ....just maybe treat it as a tempo run but depends on physio recommendation afte progress review on injury.
3. will then focus on a 10k/5mile plan with next goal race as the Raheny 5 at end january.
4. This plan will probably overlap with Meno's training plan as i restart marathon training for London 2014. (Meno , do you happen to have this written down /typed up anywhere to avoi having to trawl through all the posts to collect each week's plan?)
5 Will try a Half marathon maybe in march, Bohermeen or Balbriggan I'd say.
6. Will do pilates classes over the Winter too as the physio place does them early in morning with a running focus
but first I must get back to healthy diet as since I had to pull out of DCM I've been on a chocolate splurge!
Keep it going gang. Really enjoy being part of this online group and sharing the trials and tribulations as well as the all important learnings and advice.0 -
4. This plan will probably overlap with Meno's training plan as i restart marathon training for London 2014. (Meno , do you happen to have this written down /typed up anywhere to avoi having to trawl through all the posts to collect each week's plan?)
If you look back through this thread, the same Q came up a few weeks ago and c_m put up a link to the google doc excell of her plan for limerick which is basically what I recycled for you guys (with 1 or 2 minor tweaks). Being a traditionalist I work off the Beermat version of that plan 0 -
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