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DCM 2013 Graduates - The Journey Continues!
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Can anyone add week 4 to the spreadsheet please?
no week 4 yet
I think one of us is going to have to learn how to add a sheet:eek: I can add a sheet but don't know how to do the formula to make it all add up:o I'll get some help over weekend and hopefully we can be self-sufficient eventually! 0 -
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How did everyone get on this week?
Well done to Bulmers74 on a great run in Waterford HM, anyone else racing at the weekend?
Here is the plan for this week.
Mon|Tues|Wed|Thurs|Fri|Sat|Sun|Total
4m easy|Rest|Session|3m recovery|5m easy|Rest|12m easy|30-32m
Wednesday's session is a bit of fun to kick off the schedule. It's a fartlek pyramid session and thanks to drquirky for being the source!
Session:
15mins warm up
1min hard/1.5min hard/2min hard/2.5min hard/3min hard/2.5min hard/2min hard/1.5min hard/1min hard
15mins cool down
The hard sections should be at about your 5km pace but don't worry if it is a tad slower than that but don't have it any faster.
The recovery jogs between the sections should be half the time (so 30seconds to 90 seconds) and crawling pace. If you feel you need a bit extra recovery however, take it.Make sure your breathing is back to normal before starting the next rep, the session should work out to be anything from 6-8 miles.
Those who race the weekend either do half the session (so up to the 2min rep and then back down) OR just run 6 easy, depending on how the legs are feeling.
Any questions just shout.
Have fun!0 -
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shortstuff! wrote: »Decent enough sale on www.sportsshoes.com if anyone is due to replace their marathon shoes!
Thanks shortstuff! - picked up a pair of triumph 10's for €74, normally retails for about €130
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How did everyone get on this week?
Well done to Bulmers74 on a great run in Waterford HM, anyone else racing at the weekend?
Here is the plan for this week.
Mon|Tues|Wed|Thurs|Fri|Sat|Sun|Total
4m easy|Rest|Session|3m recovery|5m easy|Rest|12m easy|30-32m
Wednesday's session is a bit of fun to kick off the schedule. It's a fartlek pyramid session and thanks to drquirky for being the source!
Session:
15mins warm up
1min hard/1.5min hard/2min hard/2.5min hard/3min hard/2.5min hard/2min hard/1.5min hard/1min hard
15mins cool down
The hard sections should be at about your 5km pace but don't worry if it is a tad slower than that but don't have it any faster.
The recovery jogs between the sections should be half the time (so 30seconds to 90 seconds) and crawling pace. If you feel you need a bit extra recovery however, take it.Make sure your breathing is back to normal before starting the next rep, the session should work out to be anything from 6-8 miles.
Those who race the weekend either do half the session (so up to the 2min rep and then back down) OR just run 6 easy, depending on how the legs are feeling.
Any questions just shout.
Have fun!
Thanks for that blockic - have been looking for something to get my running (re)organised. Found I can turn your session into an interval programme in my running app too. Pity all the running apps dont have a common format would allow us to share them round - they all Garmin, runkeeper, training peaks etc seem to use their own formats. Anyway thanks!0 -
Waterford half marathon – 1st of December -13.17 miles at average pace of 7.04
Splits 7.09, 7.21, 7.09, 7.14, 7.02, 7.19, 7.12, 7.13, 7.04, 7.02, 7.05, 6.50, 6.29, 1.01
New PB:D 1.33.08
Had pencilled this one in from a while back as it was a race done by a good few of the 2012 graduates with positive feedback and it fell exactly in line with the end of the Hal Higdon marathon recovery plan. I had a bit of unfinished business over this distance as the last time I ran a half (Phoenix Park) in September things didn’t go too well. I was glad I’d signed up for this before Dublin as if I hadn’t this race to work towards I feel things might have become a bit aimless for me.
Although the legs seemed to have recovered well since Dublin and I had got the required miles in I wasn’t overly confident prior to the race. I’d been feeling a bit sluggish in the last week and 3 pace miles on Wednesday seemed a bit harder than they should’ve been. Young Bulmers birthday was on Saturday so plenty cake, chocolate and rubbish was consumed by me which was hardly ideal pre race nutrition.
On race morning was up at 7 for the porridge, got the last few bits & pieces ready and headed off. I was there in loads of time which is not like me and had a bit of time to look around the impressive facilities at the WIT Sports Campus. Did a mile of a warm up, a few stretches and headed for the starting pen. The pens were quite small and fairly full. I planned to position myself between the 1.30 & 1.40 groups but found myself right beside the 1.30 pacers as it was so packed. The gun went and I walked across the line on purpose so not to be drawn along by the 1.30 group. I had made that mistake in the Dublin half and was determined it wouldn’t happen again. Having received a bit of welcome advice on strategy the plan was to take the first 3 miles handy enough to get up to race pace, maintain it until 10 miles & then ask the legs a few questions if possible. Race pace was to be 7.15.
Went through the 1st mile in 7.09 which was a little quick. I did notice that I didn’t pass the 1 mile marker til 7.29 which was a bit confusing. I know there’ll always be a discrepancy due to the racing line but I thought 20 seconds was a bit much. After asking a few around me if they found the same I concluded the marker was not spot on. I eased of a bit in the 2nd mile which was easy to do as there was a bit of a drag up to the industrial estate. Kept an eye out for Skeleton_boy here but there were 3 stewards here wearing hats & I hadn’t time to be asking questions! In the 5th mile I pushed on a little bit as it was downhill passing my old alma mater, WIT (although it was an RTC in those days). The split from this mile was 7.02 which I was happy with. I had read Tunguska’s race report on the marathon and was interested in the way he ran the inclines & declines and decided I’d employ a bit of his strategy of pushing on a bit on the declines & conserving a bit on the uphill. Met a guy from West Waterford AC around here and we chatted for a few miles. He had done 3.30 in Dublin and happened to know a few people that I knew. The country roads for this middle section were poor but it didn’t bother me as I’m used to training on similar terrain. Around mile 8 I was beginning pass a few for the first time. I remembered Zaram’s race report about picking targets & passing them so that’s what I started to do. Came across a guy from Eagle AC at this stage as one of my ‘targets’. He wasn’t giving up too easy so we ran together for a bit without talking. I had taken the inside line by the kerb and knew he was under pressure. He stayed with me for a while but I upped the pace for a little bit to see if I could shake him. Pace for this mile was 7.04 and I felt ok with this and decided I’d try and maintain for a bit and see what would happen. Was able to keep this going as far as the Butlerstown roundabout which was only 2 miles from home. Here I decided to push on a bit again as it was slightly downhill. I got to the final mile marker and knew there was to be a decent downhill stretch. Got there and it was a bit steeper than expected so didn’t go flat out but controlled it a bit. When it wasn't as steep I began to kick on and kept this going to the finish. I was passing targets all the way at this stage and increased pace for the last push in spite of the small hill up to the finish. Just looking at the last .17 of a mile now I ran it at sub 6 minute pace which I’m happy with. Crossed the line in 1.33.08 which is a nice chunk of 3.49 off my previous best. I’m delighted with the time & it’s nice to finish out the racing year on a high.
Didn’t hang around too long afterwards as I was meeting a mate of mine. Also as I’m originally from the Deise I had the added bonus of calling to the Mammy for Sunday dinner Well done to all at Waterford AC for an excellently organised race. The idea of the hat as opposed to a t shirt is a good one and it’ll be put to good use in the next few months. Yet another race for next years calendar!!! 0 -
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