DCM 2013 Graduates - The Journey Continues!

SamforMayo

john mayo 10 wrote: »

Tues 25th feb
6k jog. no time on this

Wed 26th feb
30 min strength workout.

Thurs 27th feb
4 mile run

Fri 28th feb
1 hr circuit training

Sun 2nd march
10k 49.55 average pace 5.00/k
Done this session with 2 other lads. Delighted with this as i hav'nt ran at this pace over 10k since the belleek 10k last december. Felt very comfortable throughout and there was plenty more in the tank. Im feeling a lot stronger when i run these days and travelling a lot stronger. I suppose have lost a stone in weight since xmas is a huge factor in this. Planning to do a 10k in enniscrone on saturday.

What s the target for Enniscrone John?

john mayo 10

Im told its a very hilly course so we will have to see. All the same though id like to run a sub 49 for this as its my first 10k of 2014.So sub 49 it is so.R u running it sam?

SamforMayo

Its not that hilly really, starts at Diamond coast and you have a lot of little climbs for first 2 miles, after that its sound as far as I remember, only trouble is its a bit exposed if its a windy day. You finish on a lovely downhill. I ran a PB in it last year. Im not doing it this year, intended to but got the chance of a night away and I grabbed it! I might do the Beleek 5 km Paddy s weekend and I definitely want to get a 10 km in soon. Good luck with it.

john mayo 10

Thanks. There is a 5k/10k in knockmore on the 23 march that might suit you.Lovely flat course

SamforMayo

john mayo 10 wrote: »

Thanks. There is a 5k/10k in knockmore on the 23 march that might suit you.Lovely flat course

I had this ear marked but I have to go home for a family mass that day:( Will try for Killila at the end of the month or else Foxford in April, is that flat?

john mayo 10

Foxford is pretty flat bar 3 hills which are short climbs.Its a lovely course though.The last 3k is dead flat coming back into the town.

john mayo 10

Sat 8th march
Mattie Carden 10k Enniscrone
47.30 4.44/k

Didnt manage any running during the week so the legs felt very fresh going into the race. There was a serious wind blowing which was a benefit for the first 3k and between 5 and 7k. The remaining kilometers were into a serious head wind.Started off pretty fast with that tailwind and hit the first major climb at 3k which was into that wind. Struggled at bit here but kept it up and hit the 5k mark in 23.21. First 5 splits 4.23 4.28 4.38 5.10 4.47. The next 2 k were pretty flat until we can out onto the main road again and headed for the town.It was here that the wind was causing the runners problems. IT was so strong it was nearly impossible to run a straight line. Really struggled here but ploughed on at hit the finish line in 47.30. Delighted with the time as it a PB by almost 2 minutes. Ran it with a training partner who left me sitting at the 8.5k mark to finish 20 secs ahead of me. There will be revenge for that. Refreshments afterwards were great in the Ocean Sands Hotel and a great day was had.Plenty of marshals.

Sun 9th march
5k recovery jog

HM training plan starts tomorrow so no more excuses.:

donnacha

So its quiet around these parts - has everyone given up on our graduates thread?

I'm on wk 7 of my 12 wk HM plan. Thankfully I had a step back wk last wk which coincided with the festivities - I absolutely overindulged in both the booze and food stakes and know I'll be paying for it all this week. How can you put on 7 lbs in 2 days :P

Last nights 5m Easy with 6 x 100m strides was hell. This afternoon I managed to hit the cinder track at kilbogget early enough for my session which was 4 x 1200m @ 5km pace. I separated each split with 1 minute of walking/recovery:

1.5m Warm-up @ 8.40

Split |Time |Avg Pace
1|5:04.3|6.45
2|5:01.7|6.43
3|5:06.3|6.48
4|5:09.7|6.53


Finished off the session with 1.25m @ 9.10

I don't know if there is much value in building up the split session to this type of distance. I'm happy enough with the times ... my heart rate peaks were signficantly lower than my PB at Marlay Park a few weeks back so I know it wasn't as tough going. My average pace at Marlay was 6.46 so I guess the only slight disappointment is being 7 secs off for the final split.

My god was it was warm out there this afternoon - had to dump my light jacket and hat at the track as the sun was out in force - I wasn't expecting this heading out as there was quite a breeze in the air. It was great to see another runner out on the track also though he was clearly a lot more advanced than myself - running with notes in his hand - I guess they must have been the splits he was running? At one stage he cruised past me and the pace and form was interesting to see up close. I definitely felt fairly amateurish as I wheezed and panted through my final split ... anyway sure the good news is I only have 4 properly challenging sessions left over the coming weeks

SamforMayo

Nice work Donnacha, what s your target time for your HM? I think there is 8 weeks left til my HM. Finally getting the miles up to over 40 per week and will push the LSR out to 17/18 like advised! Hoping to get a 10 km in between now and the HM but fate is conspiring against me at the moment!

career_move

donnacha wrote: »

It was great to see another runner out on the track also though he was clearly a lot more advanced than myself - running with notes in his hand - I guess they must have been the splits he was running? At one stage he cruised past me and the pace and form was interesting to see up close. I definitely felt fairly amateurish as I wheezed and panted through my final split ... anyway sure the good news is I only have 4 properly challenging sessions left over the coming weeks

Haha I'd say by reading his log that you might have spotted the elusive Krusty


Good work btw

donnacha

SamforMayo wrote: »

Nice work Donnacha, what s your target time for your HM? I think there is 8 weeks left til my HM. Finally getting the miles up to over 40 per week and will push the LSR out to 17/18 like advised! Hoping to get a 10 km in between now and the HM but fate is conspiring against me at the moment!

Thanks Sam. Fair play on the mileage - I'm hoping this week will be the first that I tip into the 40's Like you I'm looking at a 10km race - had thought about one out in Bray but still undecided on which I'll settle for.

Re: HM Goal is a sub 1hr40min - that'll be 5 mins off my previous PB set last August. Have you set yourself a target time yet?

SamforMayo

donnacha wrote: »

Thanks Sam. Fair play on the mileage - I'm hoping this week will be the first that I tip into the 40's Like you I'm looking at a 10km race - had thought about one out in Bray but still undecided on which I'll settle for.

Re: HM Goal is a sub 1hr40min - that'll be 5 mins off my previous PB set last August. Have you set yourself a target time yet?

My one and only HM was last May and it was in 1.54, I had never run 13 miles before so Im hoping to take a bit off that. 1.45 would be all out best id say but hoping sub 1.47 anyways. I want to get a 10 km in so I know exactly where I am. Good luck with your goals keep us posted!

donnacha

SamforMayo wrote: »

My one and only HM was last May and it was in 1.54, I had never run 13 miles before so Im hoping to take a bit off that. 1.45 would be all out best id say but hoping sub 1.47 anyways. I want to get a 10 km in so I know exactly where I am. Good luck with your goals keep us posted!

Great target.

I reckon I may have been at my peak when I ran my HM PB last August. Ended up injured for DCM 3 weeks after running it Time will tell, mcmillan reckons my HM target is slightly soft based on my recent 5k PB but I don't trust these calculators.

donnacha

Wk8 Session - 45 min tempo. Really am enjoying my running these days but admittedly am very tired from doing it 6 days a week. Had my first post DCM 40 mile week last week and I expect this week and the next couple of weeks to also be 40mile + which will be double the amount of 40 mile weeks I did over the whole of 2013 :P

Still haven't found a suitable 10k to race in - there is the bray 10km cliff run next weekend but I'm a bit wary of it due to the terrain.

Here are my splits from today:

Split |Time |Distance|Avg Pace

1 |4:19.8| 0.50| 8:39
2 |4:05.8| 0.50| 8:12
3 |3:59.8| 0.50| 8:00
4 |3:52.6| 0.50| 7:45
5 |3:47.4| 0.50| 7:35
6 |3:40.4| 0.50| 7:21
7 |3:32.6| 0.50| 7:05
8 |3:24.6| 0.50| 6:49
9 |3:30.8| 0.50| 7:02
10 |3:40.3| 0.50| 7:21
11 |3:50.5| 0.50| 7:41
12 |4:04.7| 0.50| 8:09
13 | :27.8| 0.05| 9:46
Summary| 46:17.0| 6.05| 7:39

SamforMayo

Nice run there Donnacha, I too Im feeling the increase in miles, this will be my 3 rd week over 40, think I will take a step back week next week. What do I step back to I wonder? I have nt settled on a 10 km either but want to get 1 in in the next month.

donnacha

3rd week over 40 - fair play.

Don't know that I'm the right person to give you advice on step back but for my step back week the only run I reduce is the LSR.

donnacha

Was up bright and early this morning with the kids and my plan called for 6 miles @ HM pace. About a mile and a half in I realised I was actually running at my target 10km pace and was feeling good. I've been looking for a local 10 km race for the last few weeks and there just didn't seem to be any around Dublin so I said mid run to myself that it was now or never :P

Split |Time |Distance|Avg Pace

1 |3:58.2 |0.50 |7:56
2 |3:34.3 |0.50 |7:09
3 |3:33.1 |0.50 |7:06
4 |3:33.7 |0.50 |7:07
5 |3:35.9 |0.50 |7:12
6 |3:29.2 |0.50 |6:58
7 |3:38.2 |0.50 |7:16
8 |3:39.4 |0.50 |7:19
9 |3:37.9 |0.50 |7:16
10 |3:33.0 |0.50 |7:06
11 |3:32.4 |0.50 |7:05
12 |3:22.9 |0.50 |6:46
13 |1:16.1 |0.20 |6:26

Summary| 44:24.4| 6.20| 7:10



I'm absolutely delighted with that time. I know that in the heat of a race I could take another 30 seconds off it. Its amazing over the course of time how much you come on with this running lark. Back in Jan I'd set myself a goal of sub 47m. The last time I'd ran a 10km was the Samsung Night Run on April 28th 2013. My time there was 49:23 so thats pretty much a 5 minute PB (albeit the old PB was soft after 11 more months or running).

The one thing I can take from this is that I know the goal of a sub 1:40 HM is definitely on the cards if I stick to the plan over the next 4 weeks.

SamforMayo

donnacha wrote: »

Was up bright and early this morning with the kids and my plan called for 6 miles @ HM pace. About a mile and a half in I realised I was actually running at my target 10km pace and was feeling good. I've been looking for a local 10 km race for the last few weeks and there just didn't seem to be any around Dublin so I said mid run to myself that it was now or never :P

Split |Time |Distance|Avg Pace

1 |3:58.2 |0.50 |7:56
2 |3:34.3 |0.50 |7:09
3 |3:33.1 |0.50 |7:06
4 |3:33.7 |0.50 |7:07
5 |3:35.9 |0.50 |7:12
6 |3:29.2 |0.50 |6:58
7 |3:38.2 |0.50 |7:16
8 |3:39.4 |0.50 |7:19
9 |3:37.9 |0.50 |7:16
10 |3:33.0 |0.50 |7:06
11 |3:32.4 |0.50 |7:05
12 |3:22.9 |0.50 |6:46
13 |1:16.1 |0.20 |6:26

Summary| 44:24.4| 6.20| 7:10


I'm absolutely delighted with that time. I know that in the heat of a race I could take another 30 seconds off it. Its amazing over the course of time how much you come on with this running lark. Back in Jan I'd set myself a goal of sub 47m. The last time I'd ran a 10km was the Samsung Night Run on April 28th 2013. My time there was 49:23 so thats pretty much a 5 minute PB (albeit the old PB was soft after 11 more months or running).

The one thing I can take from this is that I know the goal of a sub 1:40 HM is definitely on the cards if I stick to the plan over the next 4 weeks.

Fair play to you, that's a great run, sub 1.40 will be no bother to you now:D

martyboy48

Great running donnacha. A 1:40 would be no bother to ya, in fact, I'd be going for another couple of minutes off that at the rate you're going... Good stuff.

SamforMayo

What s your next target Marty?

martyboy48

Doing connemara next sunday, but next race efforts will be the galway 5km series starting 29th April http://www.5km.ie/

Don't know which I'm more nervous of

SamforMayo

martyboy48 wrote: »

Doing connemara next sunday, but next race efforts will be the galway 5km series starting 29th April http://www.5km.ie/

Don't know which I'm more nervous of

Oh wow I forgot about Connemara, best of luck, enjoy it!!!!!!!! I see Maree have got one of the 5 km race series, Im trying to convince my sister to do it, it will be her 1 st 5 km.

martyboy48

SamforMayo wrote: »

Oh wow I forgot about Connemara, best of luck, enjoy it!!!!!!!! I see Maree have got one of the 5 km race series, Im trying to convince my sister to do it, it will be her 1 st 5 km.

Can you enter them individually? I don't know but if you can definitely try to get her out. You can get her hooked on the running and then there's another partner for your LSR's

It was a 5km nearly a couple of years ago that my sister got me to do that roped me into this running lark... Haven't looked back since

Woden

Hi folks,

By my calculations today it is 12 weeks now until a target half marathon for me. The 1st London Hackney half 22nd June. I'd be hoping to go under 1:35 based on the 1:41 last Sep and the 43 10k in Feb.

I'm a bit lazy, anyone out their with some plans that would suit? Looking to keep the running at 4-5 days a week with an LSR in the 13mile+ region and the mileage around the 35-40 per week say keeping up with the Winter Plan.

Thanks!

donnacha

Wk9 session for me this evening. I was supposed to do this last night but work had me on the road in the car all day so decided to push it out to tonight.

This is the first session that I haven't manage to complete to plan. It was supposed to be 6 x 800m. I've had quite a few wins lately and when I hit the cinder track I told myself I'd try to run these splits 10/15 secs quicker than my 5k race pace. As you'll see they aren't the most even splits and I was really pushing myself. Consequently I was drained midway into the 5th split so stopped at 400m to recover and decided I'd break these last 2 splits so I ended up doing 4 x 800m followed by 4 x 400m

1.5m Warm-up @ 8.33

800m with 30 secs recovery time
Split |Time |Avg Pace

1|3:14.8|6.30
2|3:10.3|6.21
3|3:12.1|6.24
4|3:13.9|6.28


400m with 45 secs recovery time
Split |Time |Avg Pace
1|1:39.1|6.34
2|1:36.1|6.25
3|1:35.2|6.22
4|1:33.7|6.16


Finished off the session with 1.75m @ 8.20

Ultimately I'm happy to have done this session - disappointed I didn't stick to the plan but I'm sure the session will have had some benefit.

SamforMayo

Woden wrote: »

Hi folks,

By my calculations today it is 12 weeks now until a target half marathon for me. The 1st London Hackney half 22nd June. I'd be hoping to go under 1:35 based on the 1:41 last Sep and the 43 10k in Feb.

I'm a bit lazy, anyone out their with some plans that would suit? Looking to keep the running at 4-5 days a week with an LSR in the 13mile+ region and the mileage around the 35-40 per week say keeping up with the Winter Plan.

Thanks!

Hi, have a look at pages 45-48 on this thread and there is some info on HM plans. I followed Blockic s ideas on the sessions, took Ecoli s advice about taking the LSR a few miles over 13 so Im working that up to 17 and keeping the rest of the miles easy. Im aiming for between 40-45 miles a week. Donnacha also posted his plan here someplace. Hope that helps.

Bulmers74

martyboy48 wrote: »

Doing connemara next sunday, but next race efforts will be the galway 5km series starting 29th April http://www.5km.ie/

Don't know which I'm more nervous of

Best of luck tomorrow Marty - let us know how you get on.

SamforMayo

Bulmers74 wrote: »

Best of luck tomorrow Marty - let us know how you get on.

+1 to the above. All the best !

martyboy48

Thanks folks, really appreciate the support.
Came in around 3:33...
Found the second half tough going.
Will write a few thoughts tomorrow as it's beer o clock now..
Thanks again peeps....

SamforMayo

martyboy48 wrote: »

Thanks folks, really appreciate the support.
Came in around 3:33...
Found the second half tough going.
Will write a few thoughts tomorrow as it's beer o clock now..
Thanks again peeps....

3.33 he said casually! Well done Marty you must be thrilled. I'd say the wind was tough!