DCM 2014 graduates - the next step onwards

adrian522

I'll be there, and yes there's lots of tea and lots of cakes and plenty more besides!

laura_ac3

Not doing it myself unfortunately as I'd heard great things. Best of luck to everyone heading out.

annapr

Was hoping to do it but will still be in Donegal, for some reason thought K Club was later in April... Doh. Bummed as so many are doing it, would have been great to see people.

smashiner

chickey2 wrote: »

So who's going to be at the k club on Saturday? And what are your goals? I'm going but not expecting much due to a disgraceful lack of running in the last few weeks. I have a list of excuses but I won't bore you with them. Anyway, my hopes of a sub 50 are gone and I'll be happy with 55. I ran 52 in a training run pre marathon but my only official 10k time is the women's mini marathon in 2013 which I did in 79 minutes so I'm pretty much guaranteed a pb!
We'll have to meet up after the race. I think there's tea and cakes!

Hi Guys,
I have signed up for the SPAR 10K in the PP this Saturday, so can't do the K Club as well unless I meet Micheal J Fox in his Delorean .

Really looking forward to this race, last 2-3K are tough (steep hills), but hopefully I am shaping up for a PB (49:10 or better), as I have been doing a bit over the past few weeks, including the Naas Duathlon and a nice few 10-12K runs....fingers crossed.

Best of luck to anyone doing the K Club race ......enjoy the Tea and Cakes....hmmmm ....cakes :pac::pac::pac:

aquinn

Will see some of you then on Sat at the K Club. Ah Smashiner, hills v flat????

Mimojo

Doing the K Club as well. I am a disgrace when it comes to running lately, have been very up and down with training so just going along to get some race practice and see how I get on, first race since DCM :eek:. Have never done a 10k before so guarantee PB which is great ! Something around 55/56 would be great the way I have been going lately. See ye there!

smashiner

aquinn wrote: »

Will see some of you then on Sat at the K Club. Ah Smashiner, hills v flat????

Hi aquinn,
How are you these days? Hills v Flat.....Flat all the way, going to target my next Marathon in Holland

aquinn

smashiner wrote: »

Hi aquinn,
How are you these days? Hills v Flat.....Flat all the way, going to target my next Marathon in Holland

HOLLAND, Oh do tell, have you entered?
I was temped by the tweet from here at the weekend. Anyone fancy a Southern French 'break' in Nov?

http://www.marathon06.com/2015/

I'm great thanks. How's all with you? All back and leg aches ok now?

Firedance

aquinn wrote: »

HOLLAND, Oh do tell, have you entered?
I was temped by the tweet from here at the weekend. Anyone fancy a Southern French 'break' in Nov?

http://www.marathon06.com/2015/

/QUOTE]

oh la la if I ever do another marathon shoot me it will be abroad for sure!

aquinn

We can do the relay option!

smashiner

aquinn wrote: »

We can do the relay option!

Yep, I will take the first 10K and then meet you all at the bar!! The 'Holland' Marathon was a gag (sooo flat there).....going to give the DCM another bash this year....sub 4 hour target....unfinished business etc etc. Legs have eventually recovered from DCM 14 and IT band sorted :-)

Seriously thinking of joining a gym for the first time ever for 6 months (Watlings Guinness Gym, 25M pool and small Gym), and really go nuts for a few months, Triathlons, HM's and then the DCM... mid life crisis here I come

adrian522

I wouldn't go for Triathalons at all. Maybe 10K's, HM's and DCM?

Much better!

aquinn

smashiner wrote: »

Yep, I will take the first 10K and then meet you all at the bar!! The 'Holland' Marathon was a gag (sooo flat there).....going to give the DCM another bash this year....sub 4 hour target....unfinished business etc etc. Legs have eventually recovered from DCM 14 and IT band sorted :-)

Seriously thinking of joining a gym for the first time ever for 6 months (Watlings Guinness Gym, 25M pool and small Gym), and really go nuts for a few months, Triathlons, HM's and then the DCM... mid life crisis here I come

Don't forget your Dualathons. I'm still pondering one of those.
Pool would be nice but not to be stuck in a stinky gym in this weather.
DCM again? 2016 is the year for that!

smashiner

adrian522 wrote: »

I wouldn't go for Triathalons at all. Maybe 10K's, HM's and DCM?

Much better!

Yeah, I am a bit hesitant about the swimming bit too, I did a bit in the pool today about 650 Metres (26 lengths), but mostly breast stoke, still struggling with the front crawl (breathing and swimming together). So my excursion in to the Triathlon scene may be one or two events and then back the 'day job' of running, as I would miss the auld running too much!

Duathlons are good crack and defo helps with improving your running by 15-20 seconds a KM (for me anyway), so they are worth looking at as another form of 'non impact' training if you have a niggle and want to exercise without pounding the pavement.

Jacques Cousteau out

adrian522

smashiner wrote: »

Yeah, I am a bit hesitant about the swimming bit too, I did a bit in the pool today about 650 Metres (26 lengths), but mostly breast stoke, still struggling with the front crawl (breathing and swimming together). So my excursion in to the Triathlon scene may be one or two events and then back the 'day job' of running, as I would miss the auld running too much!

Duathlons are good crack and defo helps with improving your running by 15-20 seconds a KM (for me anyway), so they are worth looking at as another form of 'non impact' training if you have a niggle and want to exercise without pounding the pavement.

Jacques Cousteau out

Best of luck tomorrow, save something for the second half of that race!

chickey2 wrote: »

So who's going to be at the k club on Saturday? And what are your goals? I'm going but not expecting much due to a disgraceful lack of running in the last few weeks. I have a list of excuses but I won't bore you with them. Anyway, my hopes of a sub 50 are gone and I'll be happy with 55. I ran 52 in a training run pre marathon but my only official 10k time is the women's mini marathon in 2013 which I did in 79 minutes so I'm pretty much guaranteed a pb!
We'll have to meet up after the race. I think there's tea and cakes!

Best of luck to you too, hopefully chat to you afterwards!

Dubgal72

Best of luck chickey2, smashiner and all you graduates running tomorrow/this weekend! Enjoy

annapr

Dubgal72 wrote: »

Best of luck chickey2, smashiner and all you graduates running tomorrow/this weekend! Enjoy

+1 to that. I'm losing track of who's running where but looking forward to hearing about all the PB's in the race reports!

Firedance

annapr wrote: »

+1 to that. I'm losing track of who's running where but looking forward to hearing about all the PB's in the race reports!

Yes me too! Good luck to everyone tomorrow

Firedance

What's the best thing to do after racing today? The plan says 100 mins easy, should I go ahead & do that as today was 'only' 10k? Any thoughts/suggestions welcome!

chickey2

No idea I'm afraid firedance! I'm still at the k club. Went to the spa after the race for a swim and jacuzzi and now I'm the bar! Now thats a post race routine I could get used to!
You'd think I'd done a great time to deserve it. Official time was 51.59 but I was a late starter and my watch says 51.32 so im going with that. Delighted to get under 52!

adrian522

Firedance wrote: »

What's the best thing to do after racing today? The plan says 100 mins easy, should I go ahead & do that as today was 'only' 10k? Any thoughts/suggestions welcome!

No, I'd either take a day off or do a short recovery run tomorrow. Don't try and squeeze a long run in as a race will take a lot more out of you than a normal 10 k run.

Firedance

chickey2 wrote: »

No idea I'm afraid firedance! I'm still at the k club. Went to the spa after the race for a swim and jacuzzi and now I'm the bar! Now thats a post race routine I could get used to!
You'd think I'd done a great time to deserve it. Official time was 51.59 but I was a late starter and my watch says 51.32 so im going with that. Delighted to get under 52!

Ha ha that's the best post race routine I've ever seen!! Lovely to meet you today & well done on your time

Thanks Adrian, will stick with recovery, what's the optimum recovery distance - would 4 miles be ok?

adrian522

Yeah, that should be fine I think, just go very slowly, slower than your normal easy pace...

Clearlier

Exactly as Adrian says. Just an easy recovery run\walk. The aim is to feel better after the run than you did before.

smashiner

Hi guys,
I managed to pull a PB today at the SPAR 10K in the PP today....48:22, so I am delighted with that..........I too went to the bar and had a few medicinal pints of Guinness. It was a bit windy today, but I stuck to my plan and didn't go out too fast and I then had a bit in the tank for a strong finish....... normally I would crawl over the line shattered :-)

Well done to everyone who raced today........keep it going!!

adrian522

Well done to you! Great work getting a PB on that course with that wind! Great running,

laura_ac3

Well done to everyone today - great reading all the reports!!! The wind sounded pretty sh**y here in Cork so if was anything similar there the conditions weren't the best day for it!

Ososlo

laura_ac3 wrote: »

Well done to everyone today - great reading all the reports!!! The wind sounded pretty sh**y here in Cork so if was anything similar there the conditions weren't the best day for it!

+1 ! Delighted to read about all the reports and so many PBs and some first time 10kers!
The Clearlier Plan is Clearly working!!! Congrats all. Recover and celebrate well!

SoundoftheSea

Just signed up for the Dublin Rock n Roll half. hoping to do a sub 2 hrs. Anyone else doing this race?

laura_ac3

SoundoftheSea wrote: »

Just signed up for the Dublin Rock n Roll half. hoping to do a sub 2 hrs. Anyone else doing this race?

Probably not. If I do another half this year it'll be September or maybe Waterford in December. How's training been going? Planning on a particular plan for the half?

Clearlier

I need to apologise. I said that I would do a couple of plans for a 10k and a half marathon and I just haven't done them so sorry.

A couple of people have asked me to comment on their training plans and I'm very happy to do that for whoever would like it.

I had a couple of thoughts which may be useful.

- If your half marathon target is in or around 2 hours and you're consistently running upwards of 25mpw then Pfitzinger and Daniels Advanced Marathon book has a 33 - 55mpw plan at the back of the book. Turning the mid-week general aerobic run into a marathon paced (as calculated by what we did in the graduate plan) and maxing out the long runs at 2.5hrs will give you a really solid basis for knocking several minutes off your PB.
- There are two ways that I know of that help to peak for a specific distance.

• McMillan has a 10k plan which uses the method of running at target pace for longer and longer as the weeks go by. A lot of people report a lot of success with this approach.
• The alternative is to have two key runs a week. One where you run slightly faster than target pace for a shortish distance and the other where you run slightly slower than target pace for a longer distance. As you get closer to the target race these runs start to converge so the faster one gets closer to target pace but slightly longer and the slower one gets slightly faster but for a slightly shorter distance.

- Always have some running at faster than target pace in the last couple of weeks - the aim of this is to ensure that when you're running your race you'll be comfortable at turning over your legs at the appropriate pace


Again, I'm very happy to comment on individual plans either on this thread or via pm/email.

annapr

Clearlier, your graduates plan worked out great for me and for others here too. I used it to get me to the Cork Half yesterday and broke that 2 hour barrier. In particular, the sessions have really made a difference for me. So thanks again!

smashiner

SoundoftheSea wrote: »

Just signed up for the Dublin Rock n Roll half. hoping to do a sub 2 hrs. Anyone else doing this race?

I might do it, but the price tag at €49 (Is that right?), seems a bit steep versus say the the Dublin HM in the PP in September (only €20). I know a few people that did the R&R HM last year and to be fair they enjoyed running in the City and got a feel for doing the DCM.

I have been working on swimming and running in the past few months and completed my first open water swim last week at the Howth Aquathon (500M Swim and 3.4K Run). I plan to do Race 2+3 in Howth Aqua and a Triathlon in the next 4-5 weeks and then get the head back down and focus on the longer runs and HM season and hopefully DCM 15.

You have me thinking about the R&R now.......raid the piggy bank......raid the piggy bank

Myles Splitz

smashiner wrote: »

I might do it, but the price tag at €49 (Is that right?), seems a bit steep versus say the the Dublin HM in the PP in September (only €20). I know a few people that did the R&R HM last year and to be fair they enjoyed running in the City and got a feel for doing the DCM.

I have been working on swimming and running in the past few months and completed my first open water swim last week at the Howth Aquathon (500M Swim and 3.4K Run). I plan to do Race 2+3 in Howth Aqua and a Triathlon in the next 4-5 weeks and then get the head back down and focus on the longer runs and HM season and hopefully DCM 15.

You have me thinking about the R&R now.......raid the piggy bank......raid the piggy bank

Are you a member of a club?

I am pretty sure given that it is the National Championship there is reduced rates for AAI affiliate members.

smashiner

Myles Splitz wrote: »

Are you a member of a club?

I am pretty sure given that it is the National Championship there is reduced rates for AAI affiliate members.

I am not in a club at the moment as family life and busy job etc mean that I have to 'smash and grab' any training slots I can get....normally I get lots of time to train when the 'X Factor' starts as I become invisible at home .

Thanks for the note anyway.

chickey2

Clearlier wrote: »

I need to apologise. I said that I would do a couple of plans for a 10k and a half marathon and I just haven't done them so sorry.

A couple of people have asked me to comment on their training plans and I'm very happy to do that for whoever would like it.

I had a couple of thoughts which may be useful.

- If your half marathon target is in or around 2 hours and you're consistently running upwards of 25mpw then Pfitzinger and Daniels Advanced Marathon book has a 33 - 55mpw plan at the back of the book. Turning the mid-week general aerobic run into a marathon paced (as calculated by what we did in the graduate plan) and maxing out the long runs at 2.5hrs will give you a really solid basis for knocking several minutes off your PB.
- There are two ways that I know of that help to peak for a specific distance.

• McMillan has a 10k plan which uses the method of running at target pace for longer and longer as the weeks go by. A lot of people report a lot of success with this approach.
• The alternative is to have two key runs a week. One where you run slightly faster than target pace for a shortish distance and the other where you run slightly slower than target pace for a longer distance. As you get closer to the target race these runs start to converge so the faster one gets closer to target pace but slightly longer and the slower one gets slightly faster but for a slightly shorter distance.

- Always have some running at faster than target pace in the last couple of weeks - the aim of this is to ensure that when you're running your race you'll be comfortable at turning over your legs at the appropriate pace


Again, I'm very happy to comment on individual plans either on this thread or via pm/email.

Hi Clearlier,
I'm repeating your graduate plan at the moment and am almost at 25 miles per week. i just got the Pfitzinger and Latter book called "Faster Road Racing" and was going to try the 12 week half marathon plan from there. Its a 31-47 miles per week plan. Do you know it? I don't know if it's similar to the one you mentioned in Advanced Marathon Running. My PB from last year is 1:57 so I just want to beat that!

SoundoftheSea

laura_ac3 wrote: »

Probably not. If I do another half this year it'll be September or maybe Waterford in December. How's training been going? Planning on a particular plan for the half?

I have been dipping in and out of training. I gave myself a good taking to and had to sign up to something quick to get myself motivated.
I am going to run every day, even if its just 2-3 miles.
So fast short runs and slower long runs.
Sub 2 hrs is way to ambitious as my fastest HM so far is 2.19 so if I don't achieve it in Aug I might try Waterford in Dec.
Yesterday did 6 miles @ 10.30 mm and today 3 miles @ 9 mm.

Ososlo

SoundoftheSea wrote: »

I have been dipping in and out of training. I gave myself a good taking to and had to sign up to something quick to get myself motivated.
I am going to run every day, even if its just 2-3 miles.
So fast short runs and slower long runs.
Sub 2 hrs is way to ambitious as my fastest HM so far is 2.19 so if I don't achieve it in Aug I might try Waterford in Dec.
Yesterday did 6 miles @ 10.30 mm and today 3 miles @ 9 mm.

Great to hear the update SotS! Delighted to hear you're getting back into it. Sounds like a good plan you have there
Best of luck and keep the updates coming!

Clearlier

chickey2 wrote: »

Hi Clearlier,
I'm repeating your graduate plan at the moment and am almost at 25 miles per week. i just got the Pfitzinger and Latter book called "Faster Road Racing" and was going to try the 12 week half marathon plan from there. Its a 31-47 miles per week plan. Do you know it? I don't know if it's similar to the one you mentioned in Advanced Marathon Running. My PB from last year is 1:57 so I just want to beat that!

Hi chickey. I'm not familiar with it I'm afraid. I have got one of their editions of that book though and can take a look. Does it prescribe every run or just the sessions for the week? Regardless of that they tend to produce solid plans and if 47 miles is further than you've run before in a week then it will certainly stand to you.

laura_ac3

Clearlier wrote: »

Hi chickey. I'm not familiar with it I'm afraid. I have got one of their editions of that book though and can take a look. Does it prescribe every run or just the sessions for the week? Regardless of that they tend to produce solid plans and if 47 miles is further than you've run before in a week then it will certainly stand to you.

They prescribe every run. I have the book too and will hopefully start one of their plans soon enough.