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DCM 2013 Graduates - The Journey Continues!
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Best of luck Blockic and Rob on the return from injuryThat's kinda what the plan was also about. In addition to giving a structure over the winter, I tried to vary the sessions to see and give you all the opportunity to see what kind of sessions you enjoy or don't enjoy..
Happy to see it benefited anyway!
Great to see some good targets set Woden, keep the consistency up and you won't be long seeing those times tumble down!
Luckily for you I'm in the same position!
Couple of suggestions, try running on grass only initially and probably build up very slowly, couple short slow runs the first week, maybe 3 runs the following week 5 miles or less I would think and never jump up in the mileage too much. I'll be staying away from speed work myself for at least a month - 6 weeks when I get back..hopefully soon!
Best of luck and remember stay patient and think on the long game, better to be running slow and on occasion initially than not running at all if you do too much too soon!0 -
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So here we have it, the last week of the winter plan, and it's an easy week too. Win-Win!
Mon|Tues|Wed|Thurs|Fri|Sat|Sun|Total
6m easy|Rest|Session|5m recovery|5m easy (inc. 6x100m strides)|Rest|13m easy|36m
Session:
2 mile warm up
5 x 1000m @ 5K Pace with 90sec recovery
2 mile cool down
Hope ye all enjoyed the plan. Sessions were tough at times but they have hopefully provided a good base for you all to kick on now for the rest of the year.
Where to next for everyone?
What is you're big target for the year? Colours to the mast!
thanks for the training schedule blockic. I only managed about half it but that was down to laziness more than anything but if i didnt have some sort of plan to look at i think i would have stopped altogether so thanks for the push.
as for my next plans, i was half thinking about the limerick marathon as i dont think i will have time to train properly for a marthon from june on as i have a smally on the way! I will make a descion on limerick in a few weeks to see how the trainign is going. other than that the next races i have coming up are ballycotton and mallow, am really pushing for sub 80mins in mallow. So from April on i have nothing planned, if i dont have a goal i get lazy so i need to decide on something to aim for.0 -
Luckily for you I'm in the same position! Couple of suggestions, try running on grass only initially and probably build up very slowly, couple short slow runs the first week, maybe 3 runs the following week 5 miles or less I would think and never jump up in the mileage too much. I'll be staying away from speed work myself for at least a month - 6 weeks when I get back..hopefully soon!
Best of luck and remember stay patient and think on the long game, better to be running slow and on occasion initially than not running at all if you do too much too soon!
Grand.....so I can hound you with questions then?:P
Got back out this afternoon for my first run, 2 miles nice and easy on the grass! Will be building on that ever so slowly now for a few weeks and see how things go!0 -
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The weather was not all that appealing this morning as I awoke for this one. Dark skies and strong gusts in Waterford but by the time I arrived in Dungarvan, the skies were starting to clear up. The goal of this race was to try and break sub 40 as well as serving as a tune up for Tralee in three week.
First race wearing a garmin also. It didn't have as big an impact as I thought it would. Still largely ran to feel. It was handy to have the distance during the race giving me a better feel for when I could push on towards the end.
Lined up three or four rows back and off we went. Settled into a good pace around 30th for the first half mile and then eased my way forward. The garmin was also useful here in measuring if the group I'd tacked onto were going the desired pace! Found myself between groups on my own going through the first mile marker. 6.13
Second mile was almost all into the breeze so I worked my way forward to join a group of 4. Tried to shelter myself behind them but there was no keeping pace into that wind without doing too much too soon. 6.31
Into the third mile and I worked my way forward to join another group of three that consisted of the leading lady and a world record holder! They kept a nice pace going and rolled through the third mile 6.17 and half way through the fourth with this group. The group was down to three including myself now and it then began to fragment too. The guy from west waterford pushed on too fast for me and I manged to put time between myself and the leading lady. 6.16
It was mainly a lonely race from here to the finish. I passed one more competitor just before turning back onto the main road. A nice surface and the wind to my back now, I was alone but running strong. 6.16
About half way through the sixth mile, I decided to kick on. Really started to hurt now but began gaining on a guy who had been about 20 meters ahead of me ever since turning onto the main road. Overtook him just before the 6 mile marker. A real feeling of sickness in my stomach now, I was thinking I couldn't sustain this pace to the line. I didn't realise it at the time but I also recorded my first sub 6 mile. 5.54
Had eased back slightly from the stomach turning pace I had been at and turned the corner for home. Clock read 38:4x. Sub 40 in the bag happy days. Slightly uphill finish I've taken the foot of the gas then I realise sub 39 might be on. I make one last desperate sprint complete with olympic head bob (not sure why I did that, the chip is on the number on my chest :rolleyes:). The clock ticked to 39 as I crossed. With all this going on I forgot to stop my garmin for another 20sec or so and had no watch time. Had I done enough?
Showered, feasted on tea and sandwiches and was just about to head off when someone started handing out print outs!
Chip time: 38:59:D:D
17th place (weirdly wearing number 17 also)
Absolutely delighted. I thought I'd be doing well to see sub 40 by the end of the year but here we are in Feburary and I've just gone sub 39! A six minute 51 second pb on my first proper race last July.
Now to make my way over to the 10 round numbers thread. You've got a new member 0 -
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Wow, that was some race, huge congrats!skeleton_boy wrote: »The weather was not all that appealing this morning as I awoke for this one. Dark skies and strong gusts in Waterford but by the time I arrived in Dungarvan, the skies were starting to clear up. The goal of this race was to try and break sub 40 as well as serving as a tune up for Tralee in three week.
First race wearing a garmin also. It didn't have as big an impact as I thought it would. Still largely ran to feel. It was handy to have the distance during the race giving me a better feel for when I could push on towards the end.
Lined up three or four rows back and off we went. Settled into a good pace around 30th for the first half mile and then eased my way forward. The garmin was also useful here in measuring if the group I'd tacked onto were going the desired pace! Found myself between groups on my own going through the first mile marker. 6.13
Second mile was almost all into the breeze so I worked my way forward to join a group of 4. Tried to shelter myself behind them but there was no keeping pace into that wind without doing too much too soon. 6.31
Into the third mile and I worked my way forward to join another group of three that consisted of the leading lady and a world record holder! They kept a nice pace going and rolled through the third mile 6.17 and half way through the fourth with this group. The group was down to three including myself now and it then began to fragment too. The guy from west waterford pushed on too fast for me and I manged to put time between myself and the leading lady. 6.16
It was mainly a lonely race from here to the finish. I passed one more competitor just before turning back onto the main road. A nice surface and the wind to my back now, I was alone but running strong. 6.16
About half way through the sixth mile, I decided to kick on. Really started to hurt now but began gaining on a guy who had been about 20 meters ahead of me ever since turning onto the main road. Overtook him just before the 6 mile marker. A real feeling of sickness in my stomach now, I was thinking I couldn't sustain this pace to the line. I didn't realise it at the time but I also recorded my first sub 6 mile. 5.54
Had eased back slightly from the stomach turning pace I had been at and turned the corner for home. Clock read 38:4x. Sub 40 in the bag happy days. Slightly uphill finish I've taken the foot of the gas then I realise sub 39 might be on. I make one last desperate sprint complete with olympic head bob (not sure why I did that, the chip is on the number on my chest :rolleyes:). The clock ticked to 39 as I crossed. With all this going on I forgot to stop my garmin for another 20sec or so and had no watch time. Had I done enough?
Showered, feasted on tea and sandwiches and was just about to head off when someone started handing out print outs!
Chip time: 38:59:D:D
17th place (weirdly wearing number 17 also)
Absolutely delighted. I thought I'd be doing well to see sub 40 by the end of the year but here we are in Feburary and I've just gone sub 39! A six minute 51 second pb on my first proper race last July.
Now to make my way over to the 10 round numbers thread. You've got a new member0 -
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skeleton_boy wrote: ».
Super result there.. Those splits are making me feel tired looking at them.
How are you doing now? Hows the post op recovery?? You back running fully??SamforMayo wrote: »Blockic- Im looking to get stuck into a HM plan...
What HM are you planning Sam?? Anywhere exotic??? Can offer advice on you question specifically , but some session work would be a benefit I reckon, I'll leave it to others to advise what type of session... Keep us updated anyways..0 -
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martyboy48 wrote: »
How are you doing now? Hows the post op recovery?? You back running fully??
Came back & did too much resulting in a suspected stress fracture. X-Ray was negative and having a MRI next week. Only 6 miles run in January & none in February
Doing about 40 minutes a day on the cross trainer to try and maintain some level of fitness & keep the weight down. Find it a bit of a chore - no endorphin release here! Whole thing is frustrating. Slightly jealous of all the great running been done here 0 -
Came back & did too much resulting in a suspected stress fracture. X-Ray was negative and having a MRI next week. Only 6 miles run in January & none in February
Doing about 40 minutes a day on the cross trainer to try and maintain some level of fitness & keep the weight down. Find it a bit of a chore - no endorphin release here! Whole thing is frustrating. Slightly jealous of all the great running been done here
Really sorry to hear that Bulmers. Let us know how the MRI goes. Everything crossed for you...0 -
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Came back & did too much resulting in a suspected stress fracture. X-Ray was negative and having a MRI next week. Only 6 miles run in January & none in February
Doing about 40 minutes a day on the cross trainer to try and maintain some level of fitness & keep the weight down. Find it a bit of a chore - no endorphin release here! Whole thing is frustrating. Slightly jealous of all the great running been done here
Ah that's a balls.... Hopefully you'll be back at it soon enough and 100%. Any bit of time away from it now is so frustrating and I know how you just want to get back at it. Hopefully it won't be that long... Maybe take to the pool as well??
Good luck with the recovery anyway. Let us know how it goes..0 -
SamforMayo wrote: »Hi Marty, are you all set for next weekend? which plan did you follow? Im doing the River Moy Half (all of Mayo is very exotic you know, unfortunately we seem to be effected by tropical storms of late:D). Will definitely need to incorporate some speed work alright.
Alright Sam, more or less set for next weekend. Some doubt setting in as how to approach it. Originally had planned to go all out for the half, and then do connemarathon 5 weeks later with no time in mind, just to enjoy it.
But now I'm thinking the marathon effort will be tough enough as it is, as I could really do with getting a couple of 20 milers in, and maybe I should take it easy in the half as well and add on the few miles afterwards..
Plan? No specific plan being followed. Just regular runs during the week and a LSR at weekend. Did a couple of the sessions here as well and i'll be revisiting those after connemara.
In saying all that, when I'm lined out in kinvara I know I'll find it hard to resist having a go at it, so more that likely that's what I'll do
I really need to sort out my attitude towards training at racing I think. It's all so unorganised/haphazard, that I feel I'm not making the most of my time training. I'll have to have a talk with myself about that
Exotic is one word for Mayo, I could think of a few others Half toying with the idea of westport music festival this year. Few mates went last year and enjoyed the craic there.
You find a plan for your half yet??0 -
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Wow I did nt know you were doing that marathon, fair play to you. Id say it will be hard to hold back from running the half flat out, hope the weather is kind. Im kinda sorted now with a plan, will definitely use some of Blockic s sessions posted above.martyboy48 wrote: »Alright Sam, more or less set for next weekend. Some doubt setting in as how to approach it. Originally had planned to go all out for the half, and then do connemarathon 5 weeks later with no time in mind, just to enjoy it.
But now I'm thinking the marathon effort will be tough enough as it is, as I could really do with getting a couple of 20 milers in, and maybe I should take it easy in the half as well and add on the few miles afterwards..
Plan? No specific plan being followed. Just regular runs during the week and a LSR at weekend. Did a couple of the sessions here as well and i'll be revisiting those after connemara.
In saying all that, when I'm lined out in kinvara I know I'll find it hard to resist having a go at it, so more that likely that's what I'll do
I really need to sort out my attitude towards training at racing I think. It's all so unorganised/haphazard, that I feel I'm not making the most of my time training. I'll have to have a talk with myself about that
Exotic is one word for Mayo, I could think of a few others Half toying with the idea of westport music festival this year. Few mates went last year and enjoyed the craic there.
You find a plan for your half yet??0 -
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john mayo 10 wrote: »Hi sam
Im kinda looking for a similiar HM training plan like urself.Was trying to follow blockics advice for you but im strugling to follow it. Could u post a link or some sort
of plan.Thanks
Hi Blockic
Im planning on doing DCM 2014.Just wondering if a thread will be dedicated to it sililiar to this one.
John,
Which areas are you struggling with and I can try and explain it better...
Any there will be a 2014 Novice thread for DCM alright...it's usually up around April after ecoli goes through all the interviews.. 0 -
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Im just looking for a HM training plan that gives you the best chance of achieving your goal and not overdoing it in the process. My current LSRs are up to 16k in about 1hr 30mins. My aim is to run a sub 1.55 HM but im thinking that a sub 1.50 ic pretty much achievable if i can follow a structured plan. My query is that (1) Am i running my LSRs to fast. (2) What pace should i doing my tempo runs at and (3) speed session pace. Ive done a few 400 meter sprints and im doing them in about 1 min 30 secs per 400. Im just worried that i might be going to fast at these and end up injured. I was looking at a 3 day HM plan but it seems fairly intense so im looking for something with 4 or 5 days\week. Im planning doing 4 10k between now and the HM that i am planning to do in may. Its the same HM that SAM FOR MAYO is planning. Current weekly millage is approx 20 miles \week so intend to increase this as i go on. I hope this is a help to you. Thanks in advance.John,
Which areas are you struggling with and I can try and explain it better...
Any there will be a 2014 Novice thread for DCM alright...it's usually up around April after ecoli goes through all the interviews..0 -
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Would echo ecoli's point above...most gains from a base of 20 miles would be seen simply by running more..Once you can consistantly run 30-35 miles a week, then sessions could be introduced.
Another option to break up the week a bit would be to incorporate strides into some of the days also. These would be 5-8 quick 80-100m bursts towards the end of the run used to help improve running form.
Edit: And be sure to take up ecoli's offer there to structure it for you...in 12 months time you'll be over in the Tri foruym full time! :pac: 0 -
Would echo ecoli's point above...most gains from a base of 20 miles would be seen simply by running more..Once you can consistantly run 30-35 miles a week, then sessions could be introduced.
Another option to break up the week a bit would be to incorporate strides into some of the days also. These would be 5-8 quick 80-100m bursts towards the end of the run used to help improve running form.
Edit: And be sure to take up ecoli's offer there to structure it for you...in 12 months time you'll be over in the Tri foruym full time! :pac:
Only if your female 0 -
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