DCM 2014 graduates - the next step onwards

chickey2

Thanks to much for this thread. It's perfect timing for me as I have a history of giving up once a plan is finished! I work full time and have two small kids so time is short and I have to get up at about 6am and run then or I'll never get out. With the weather being so bad and it being so dark I'm really finding it hard to get out of bed!

1) I'd like to know your PB's and roughly when they were set. I'm most interested in 5k, 10k, 10 mile, half and full marathon. Any three of those will give me something to work with. More is better. If there's anything peculiar about them (e.g. your marathon PB is from the Snowdon marathon) please let me know!

5K- 25:56 DMC training run September 2014
10K-52:53 DMC training run October 2014
10 mile - 1:33:48 Frank Duffy 10 mile August 2014
1/2 Marathon - 1:57:31 Race series September 2014
Marathon - 4:33:56 DMC October 2014

As you can see all my PBs are from this year as this is the first year I've been running regulary for any length of time

2) Tell me about your running history including what plan/training you did for DCM.

I did the C25K in 2012 and although I enjoyed it I lost interest when I finished the plan. My youngest was a baby at the time and not sleeping great. I tried again in 2013 and got to 10K and did a couple of park runs but went on holidays and never got back in to training. My pb that year was 27 minutes. In 2014 I decided to sign up for the race series. The furthest I planned on doing was the half marathon so used an internet plan. I ran 3 or 4 times a week at varying paces with one lsr at weekends. When I finished the half as friend convinced me to sign up for DMC. I only had 4 weeks. I looked at the 22 week plan in Irish runner magazine and just started at week 18! I just tried to get the milage in no matter how slow.

3) What's your sporting history? This can range from you got a note to avoid PE at school all the way up to you represented Ireland at something. Without asking anyone to reveal too much it would helpful if I had an idea as to how far in the distant past the sporting history is.

I have zero sporting history! I never really liked PE and when I was forced to play hockey in school I played goalkeeper so I wouldn't have to run!

4) What other training including strength and conditioning training do you do regularly?

I do a bit of foam rolling and stretching while I watch TV most evenings. I also do planks, bridges and clams every few days.

5) Any injuries/niggles and what are you doing to manage them?

The only advantage of my sport free life is that I've never had any injuries. During this summer I suffered from a bout of achilles tendonitis but I think it was because my shoes were worn out. I took a week off, bought new runners and I was grand again. I foam roll before most runs and make sure to concentrate on my achilles.

6) What are your goals for the next 6 - 12 months?

To improve my 5 and 10 K times.

Dub13

Thanks in advance Clearlier and davemcmahon.

1) I'd like to know your PB's and roughly when they were set. I'm most interested in 5k, 10k, 10 mile, half and full marathon.

Here are my PB's
5k: 22:13, I have never raced over 5k. This time is taken from the first 5k of the Race Series 5 mile back in Jun.
10k: 48:02, DRS Swords Jul 14
10 Mile: 1:17:21, only raced this distance once DRS Aug 14.
half: 1:43:56 Sep 14.
Marathon: 3:56:50 DCM14

I think my 5k and 10k time could come down a bit, not sure if others think the same looking at the rest of the PB's.


2) Tell me about your running history including what plan/training you did for DCM.

I started running about 3 years ago but was only doing the odd 10k here and there. About this time last year I did my first half in Clontarf and that's when I really got hooked, that day I set my sights on DCM14.

Before training for DCM14 I never followed a plan, I just ran and for example for the half's I used to build up to the distance over hills (howth) with the idea been on race days it would be easier on the flat. I know very simplistic stuff but it worked to get me to a certain point anyway.

I loved the training for DCM, I like the idea of having my week structured unlike before when I would just go out for a set time. I did the BAA intermediate 16 week plan (added 2 weeks to the start) here is a LINK I just checked and I did 895 miles over the 18 weeks, most weeks running 6 days a week.

3) What's your sporting history?

Mostly football, but then a few lean years doing next to nothing before I got the running bug.


4) What other training including strength and conditioning training do you do regularly?

Not much, I have access to a small but half decent gym in work and do a small bit of weights but to be honest I don't know what I am doing most of the time.

5) Any injuries/niggles and what are you doing to manage them?

Nothing thankfully, I have been out yesterday and today for the first time since DCM14 and did 10k both days and all feels good.

6) What are your goals for the next 6 - 12 months?

Just to bring all my times down, no races planned yet bar the Raheny 5 mile in late Jan.

gingersnap

Hello Clearlier and davemcmahon, looking forward to hearing your advice on this thread!

Here is some information on my background and goals.

1) I'd like to know your PB's and roughly when they were set. I'm most interested in 5k, 10k, 10 mile, half and full marathon. Any three of those will give me something to work with. More is better. If there's anything peculiar about them (e.g. your marathon PB is from the Snowdon marathon) please let me know!

I've only run three races and a number of parkruns!
I think I was a bit afraid to sign up for races initially, probably fear of the unknown or feeling a bit scared that I would be too slow.
This is something I want to change over the next year and I would definitely like to get more experience of racing.

5km (Parkrun May 14): 25:47
10km (Nov 13): 59:22
Half Marathon (Clontarf, July 14): 2:21
Marathon (DCM, October 14): 5:12:04


2) Tell me about your running history including what plan/training you did for DCM.

I started running using the c25k app back in 2012. I got through the training plan easily enough but it was over a year later before I was able to complete 10k.
I joined a club in January 2014 and signed up for DCM in February when I turned 40.

Marathon training consisted of two evenings a week at the club (Tuesday and Thursday), a medium length run on a Monday, a long run on Saturday followed by a recovery run or walk the next day.


3) What's your sporting history? This can range from you got a note to avoid PE at school all the way up to you represented Ireland at something. Without asking anyone to reveal too much it would helpful if I had an idea as to how far in the distant past the sporting history is.

I was on the school running team when I was a kid but stopped running completely once I hit the teenage years. When I was in my 20s I tried a couple of times to get back running but had no concept of a run/walk strategy or pacing and found it too hard so I gave up on it. When I discovered c25k, I was so happy to find a way of getting back running again.

4) What other training including strength and conditioning training do you do regularly?

None. I should probably stretch more and have yet to invest in a foam roller.

5) Any injuries/niggles and what are you doing to manage them?

None, thankfully!

6) What are your goals for the next 6 - 12 months?

I hope to enter more races in the next year and get more experience in a racing environment.
I'm aiming for a sub 25 5k and hoping to take a few minutes off my 10k time.
I would love to do another marathon, possibly DCM 2015 but with work and family life I'm not sure if I could fit this in again.

chickey2

I forgot to ask, what's the story with the milage tracker? How exactly do I use it? Sorry, but I'm new to sharing documents. Do I have to save it?

MaggotBrain

chickey2 wrote: »

I forgot to ask, what's the story with the milage tracker? How exactly do I use it? Sorry, but I'm new to sharing documents. Do I have to save it?

No all your changes are saved automatically. Put in what you want and close when you like. Any problems let me know.

clickhere

1) I'd like to know your PB's and roughly when they were set. I'm most interested in 5k, 10k, 10 mile, half and full marathon. Any three of those will give me something to work with. More is better. If there's anything peculiar about them (e.g. your marathon PB is from the Snowdon marathon) please let me know! ...I am what you would call a real novice,i have only ever ran in two races . Rock & Roll half Marathon Aug 2014 1:54:25 DCM 2014 4:16:12. ................................................................................................................................................ 2) Tell me about your running history including what plan/training you did for DCM.....I only started doing a little bit of running in may this year just to try and get fit.At a family party in june 2 of my Nieces heard i was out running and convinced me to run the the rock & roll HM with them.(Alcohol was taken) .I trained for this and it gave me a goal to aim for.The race day i have to say i really enjoyed and got a great kick out of it.It was then i came across the Novices plan here on boards.I just wanted a training plan to follow and loved that there was a goal at the end of the week.I still had no real intention of attempting the marathon.As the weeks went by and i was reaching the targets set i decided to give the marathon a go.I done 3 LSR over 20 miles and was delighted with my finishing time of 4:16;12 ................................................................................................ 3) What's your sporting history? This can range from you got a note to avoid PE at school all the way up to you represented Ireland at something. Without asking anyone to reveal too much it would helpful if I had an idea as to how far in the distant past the sporting history is............I played football at a decent level training 2 or 3 times a week until i retired at age 40. Then i went into coaching the kids and manageing some other teams.I am now 53 years of age and looking forward to my new running career ............................................................................................... 4) What other training including strength and conditioning training do you do regularly? I dont do anything else other then the plan.Since the marathon i have done 3 4 to 5 mile runs....... .............................................................................................................................. 5) Any injuries/niggles and what are you doing to manage them?..............As the body is getting on a bit now i am thankful that i have just a few niggles ,but after a couple of miles they just fade away. ................................................................................................................. 6) What are your goals for the next 6 - 12 months?.......I would just love to carry on with what ever plan you have in mind for us.A few 5k 10k and a 10 mile times i will have to set as well.I will always be for ever grateful to Ososlo and everyone else who gave there time and patience to get the NOVICES OF 2014 over the line.

rockstar_91

chickey2 wrote: »

5K- 25:56 DMC training run September 2015
10K-52:53 DMC training run October 2015
10 mile - 1:33:48 Frank Duffy 10 mile August 2015
1/2 Marathon - 1:57:31 Race series September 2015
Marathon - 4:33:56 DMC October 2015

As you can see all my PBs are from this year as this is the first year I've been running regulary for any length of time

Jaysus Chickey2 that's some running in the books for 2015 already. Is all 2014's running out of the way already? If so, I have serious catching up to do! :P

laura_ac3

Hi Clearlier and davemcmahon, thanks so much for doing this. I'm really excited

1) I'd like to know your PB's and roughly when they were set.

No 5k but my 5m is 47.54, Terenure May 2014.
10k - Fingal 10k 57.26, July 2013
10m - 1.38.11 Frank Duffy, August 2013
Half marathon - 2.13.14, Dublin race series, September 2014
DCM 2014 - 5.11.01

2) Tell me about your running history including what plan/training you did for DCM

Had done a bit on/off for a little while but really started running regularly in 2011/2012. No structure as it was really for personal reasons, did the FWMM in June 2012 and loved it - started following a proper plan then and built up over the summer to my first half marathon in September that year. Haven't looked back since, did more races ranging from 5m to HM over the next couple of years until DCM training. Followed Hal Higdon novice 2 slightly tweaked to get a second 20 miler in. I've great motivation for following a plan in terms of distance but my training has never really involved any speedwork etc, it always seemed so daunting.

3) What's your sporting history?

Going a good way back I was involved in basketball and football in my school days but that's about 15 years ago!! I used to go swimming once a week until a couple of years ago but don't have the time anymore except for the odd swim every so often. Played squash weekly for about 2/3 years around 2008 time.

4) What other training including strength and conditioning training do you do regularly?

I cycle to work - approx 15k a day. Not a fair weather cyclist so would be pretty consistent with that. I play astro football, usually midfield for my sins, once a week and have been at that since 2011. Have got back into squash in the last year - it's on/off depending on free time between myself and friend but we were getting in a couple of games a month over the year. Didn't play recently with DCM training etc but will hopefully get back into that a bit again soon. I try to foam roll but I'm a bit hit and miss with it - I tend to firefight when I feel tightness/niggles coming on.

5) Any injuries/niggles and what are you doing to manage them?

Had a hamstring injury last winter, and I'm prone to tightness in that hamstring every so often. Try to manage it with foam rolling, stretching etc and that usually seems to do the trick. Think it relates to a weak glute so I probably need to really knuckle down at strengthening those I think. At the tail end of DCM training I was getting some niggles in the IT band and hip areas. A couple of sessions with a physical therapist helped so will keep an eye on those as training picks up again.

6) What are your goals for the next 6 - 12 months?

Work on my times really as I'm definitely on the slower range of the scale. In the shorter term I have the Raheny 5m in January and perhaps the Trim 10m in February. Would like to reduce my 10k time but no races in mind yet. No DCM planned for me next year, but in the long term if the year goes well I'd like to improve my Dublin HM time - but haven't thought too much about it so far. I have no set "time goals" or specific improvements in mind yet, I suppose I want to see how the next while goes first. I'm really excited to just see what's in store and try different types of training.

Thanks!

Clearlier

Hi guys,

Rather than try and reply to every post individually I'm just going to try doing one big message as the likelihood is that most of my posting will be in the evenings. If it doesn't work we'll try something else

crisco - There's every reason for you to think that you can continue to improve all of your PB's. Key thing for you to keep an eye on is injury prevention. If you can add a second core session each week you'll benefit and if you have the time to follow the 30 day challenge that I linked to earlier you'll be giving yourself a fighting chance. Consistency will be the key to your improvements. If you feel an injury coming on don't take a chance and run through it, throw in the towel and live to run another day . A target race every 6 weeks is asking for trouble. Follow the plan and you'll have you peaking in a few months time and knocking out a few more PB's.

Ronan - Feel free to join in. The plan probably requires you to be able to run for 30 - 60 mins 4 - 5 times a week in order to start it. If you can do that you'll be able to follow it.

Firedance - Solid plan for Dublin, you had a reasonably good structure to your plan. Belly breathing is great. Any chance you could describe it to everybody else because I struggle with describing how to do it it but it's a great thing to do and I try to do it on all of my runs. None of your individual goals seem unrealistic to me but it might be challenging to do all of them whilst continuing to improve. Let's see how it goes and you can make a decision closer to the dates as to how to approach each race. What are your QL's?

Mimojo - That's an incredible amount of weight to lose! Well done. On spinning - I don't think that it particularly helps running but do what you enjoy. You're going to want to develop leg strength specific to running and spinning won't give you that. It will however help you develop your cardiac fitness and maintain it should you ever get injured. Do absolutely join a club. You're on the right track in respect of core work. Keep at the running and you may be surprised where you end up.

Tiger - Try adding a bridge to your core work. Also, try progressing and varying what you're doing at the moment. 3*15 as in 3 sets of 15 repetitions is the most common way of expressing weight training but so long as you're understood it doesn't really matter. What did you actually run for the half and full marathon?

Maggot - Good work on the log. I hope you don't mind but I've added in an extra couple of columns. Time spent running and average heart rate (if available) will be where the training plan will be aimed at, partly to make it accessible to people at all speeds but mostly because it's a great way to allow everybody to develop as quickly or as slowly as is right for them.

Sorry I haven't got to everybody tonight but it's 1am and my bed is calling me. I'll cover everybody else off and anyone else who joins in tomorrow.

SoundoftheSea

1) I'd like to know your PB's and roughly when they were set. I'm most interested in 5k, 10k, 10 mile, half and full marathon. Any three of those will give me something to work with. More is better. If there's anything peculiar about them (e.g. your marathon PB is from the Snowdon marathon) please let me know!

10K 1:09 Great pink run 2012
HM 2:19 Dublin rock n roll 2013
FM 5:28 DCM 2014

2) Tell me about your running history including what plan/training you did for DCM.

I have been attempting to train for the past 4 years. This consisted of signing up for a race and then half heatedly training. I always turned up to a race knowing I should have more miles covered. This included the DCM 2010 7 hours (walking) and stopping at every loo and Lisbon HM 2013 3 hours. I never followed a plan until the DCM.

3) What's your sporting history? This can range from you got a note to avoid PE at school all the way up to you represented Ireland at something. Without asking anyone to reveal too much it would helpful if I had an idea as to how far in the distant past the sporting history is.

I played and loved Hockey in school but was only average. I always entered the community games for running including hurdles and again I was average. I grew up by the sea and swam every day but could never swim lengths so again average. I never excelled at sports, but I run now just because I can!!

4) What other training including strength and conditioning training do you do regularly?

A little bit of core work and cross training at the gym but not enough.

5) Any injuries/niggles and what are you doing to manage them?

Knees can hurt on long runs and lower back during rest. I want to improve my over all strength i.e. core/ legs.

6) What are your goals for the next 6 - 12 months?

I want to continue to follow a training plan to improve my time on HM and then maybe consider DCM again.
At 47 I was telling myself that I am too old but when I saw the amount of older, fitter and faster runners at DCM I realised I need to stop whinging and push myself more!

Pm1e

Clearlier wrote: »

I'm looking forward to this. Let's do some good things.

Hi Clearlier, thanks for working with us on this thread. I have caught the runners bug.

1) I'd like to know your PB's and roughly when they were set.
5km - 18.35 Dublin Staff Relay (I run faster when trying to impress the boss 2013 lol)
10km - 41:12 St Stephens Day run with rugby club with a terrible hangover 2013.
Half - 1:44:12 Rock n Roll Half 2014
Full - 3:58:53 DCM 2014 My first ever, loved it, ran a negative split and trained against much advice for just 4 weeks
2) Tell me about your running history including what plan/training you did for DCM. For DCM I ran 3 times a week with one big run at the weekend, 2x 20mile runs was the most.
3) What's your sporting history? I swam from the age of 6 till I was 16 to a national level. I played rugby from 13-30 at the highest school and club level. I started triathlon 3 years ago and running this year.
4) What other training do you do regularly? I swim twice a week, I work on strength 1/2 a week, I cycle every day to work (20km) and one big cycle at weekends. I run twice a week but have just joined a running club for extra guidance.
5) Any injuries/niggles and what are you doing to manage them? Everywhere, I dont. #gohard haha
6) What are your goals for the next 6 - 12 months? I am running the London Marathon and would love a sub 3:50 time. Competing in Ironman Austria and would love a sub 12hr time. Sub 40min 10km run and sub 30min 2km swim are my goals so far, I'm sure I will add to them. Maybe a sub 3:40 for DCM 2015....

Thanks once again Clearlier. Excited for 2015

Casey78

Random request....Did someone from here post on the novices thread about a pair of Bluetooth earphones they use while running?
I know I read it on some thread but can't remember which.
Just want to buy a set myself and I think these were priced reasonably enough
Thanks.!

Tigerandahalf

@Clearier

My half time is under 90 mins and my full is 3.18.
My goals at the moment are to get my 5k and 10k times down.
I am struggling at the 5km. I find it a tough distance as you are going flat out from the gun and a little too fast in the first mile means a world of pain. I notice Claralara said somewhere that she also struggles at that distance but does well the further she goes. I feel my strengths are similar. I don't think I have enough natural cruising pace to go sub 18. My current 5km time is just over 19 mins.
Out of interest do people who do well at the 5km distance have good pace over 100m or is it more to do with lactate acid threshold or what?
I am going to start doing intervals - sessions like 3 x 1 mile and 6 x 1 mile to improve both my 5km and 10km times.
How long of a lsr would I need to add into the plan for the above distances?

Pm1e

Tigerandahalf wrote: »

@Clearier

My half time is under 90 mins and my full is 3.18.
My goals at the moment are to get my 5k and 10k times down.
I am struggling at the 5km. I find it a tough distance as you are going flat out from the gun and a little too fast in the first mile means a world of pain. I notice Claralara said somewhere that she also struggles at that distance but does well the further she goes. I feel my strengths are similar. I don't think I have enough natural cruising pace to go sub 18. My current 5km time is just over 19 mins.
Out of interest do people who do well at the 5km distance have good pace over 100m or is it more to do with lactate acid threshold or what?
I am going to start doing intervals - sessions like 3 x 1 mile and 6 x 1 mile to improve both my 5km and 10km times.

Im not sure if my time is good but I went full tilt the day of my PB, (usually come in around 20/23 mins when running 5km leg of sprint triathlon). I have done vo2 and find that I recover very fast, I can bust a gut for a period, take a short period to cruise and can then go at it again, and so on so forth like this, thats what I did that day in Phoenix park. Not sure if any of that helps lol

Tigerandahalf

Pm1e wrote: »

Im not sure if my time is good but I went full tilt the day of my PB, (usually come in around 20/23 mins when running 5km leg of sprint triathlon). I have done vo2 and find that I recover very fast, I can bust a gut for a period, take a short period to cruise and can then go at it again, and so on so forth like this, thats what I did that day in Phoenix park. Not sure if any of that helps lol

And would you have good pace over 100m?
Your 5km time is very good. Have you much endurance or interval stuff done?

Pm1e

Tigerandahalf wrote: »

And would you have good pace over 100m?
Your 5km time is very good. Have you much endurance or interval stuff done?

I'd have gone 14 something seconds for 100m when I was younger in schools meets etc. not sure what I'd do it in now but still very nippy yes (played wing/ 15 in rugby up till last year) interval stuff Ive done nothing, endurance wise I have always been able to tip along without much bother. If there is a target to be reached Id always hit it usually at the exact same pace throughout, in fact for both RnR half and DCM my data was almost a flatline throughout for pace and speeds up in final km or so.

Tigerandahalf

I read a piece in a runner's world magazine that I picked up in an airport. It was about warm ups required for different race distances and mentioned the need of the longest warm up being needed for the 5km distance. The marathon you can just warm up by going slower in the first few miles.
I think I will have to warm up properly before 5km races and get my second wind. I have done a 6.20 mile at the end of a 6 mile training run so I think I need a few miles warm up before I get started.

Casey78

Tigerandahalf wrote: »

I read a piece in a runner's world magazine that I picked up in an airport. It was about warm ups required for different race distances and mentioned the need of the longest warm up being needed for the 5km distance. The marathon you can just warm up by going slower in the first few miles.
I think I will have to warm up properly before 5km races and get my second wind. I have done a 6.20 mile at the end of a 6 mile training run so I think I need a few miles warm up before I get started.

My fastest 5k(which I don't count as a PB) was on the second 5k split of a 10k run which was 23'44
My official 5k PB of 24'14 is a good bit slower than this.
I need a good warm up also it seems.

Tigerandahalf

Pm1e
Given your 5km time you should be well capable of going sub 3.10 for the marathon and probably sub 85 for the half.
If you can run an 18.+ time for the 5km off little training then you have a lot of good cruising pace. You do seem to have a good base though from your cycling and swimming. Also you have a good base from playing sports up along.

Pm1e

Tigerandahalf wrote: »

Pm1e
Given your 5km time you should be well capable of going sub 3.10 for the marathon and probably sub 85 for the half.
If you can run an 18.+ time for the 5km off little training then you have a lot of good cruising pace. You do seem to have a good base though from your cycling and swimming. Also you have a good base from playing sports up along.

I put much of that fitness down to all those years in the pool yes. Thanks,

Casey78

I'd like to know your PB's and roughly when they were set. I'm most interested in 5k, 10k, 10 mile, half and full marathon. Any three of those will give me something to work with. More is better. If there's anything peculiar about them (e.g. your marathon PB is from the Snowdon marathon) please let me know!

5K: 24'14 (23'44 for a 5k split of a 10k but 24'14 official time from a 5k race)
10K 51'54 As part as a training run.
HM 2:01:50 Race series half marathon 2014
FM 4:59:30 DCM 2014

2) Tell me about your running history including what plan/training you did for DCM.

Only running about 18 months. Started off with a couch to 5k plan and went from there.Followed a Hal Higdon plan for Marathon.
Had hoped for a 4:10 but found (like everyone else!) the Marathon very tough on the day

3) What's your sporting history?

Played soccer at a decent level from 9 years of age up till I was 30.I'm 35 now.
Play a bit of Golf as well.Not very good at it but enjoy it. Probably doesn't make any difference in regard to running I'd imagine.

4) What other training including strength and conditioning training do you do regularly?

None

5) Any injuries/niggles and what are you doing to manage them?

Not really.

6) What are your goals for the next 6 - 12 months?

Sub 23 5K
Sub 48 10k
Sub 2hr Half
Sub 4hr Marathon

Rainrunner

Hi folks, I hope you don't mind me joining you. I'm a 2013 novice. (Still a novice)...I've followed the 2014 tread leading up to the Marathon and have to say the craic and banter was excellent under the guidence of Ososlo. So if it's ok I'll jump in with some detail.

I'm a male age 40, 6 ft carrying a bit of weight at 95kg


1) I'd like to know your PB's

Recent PB :
5K - 14/09/2014 time 00:20:42
5mile - 28/06/2014 time 00:36:22
10k - 20/07/2014 time 00:44:52
10mile - 23/08/2014 time 01:17:25
Half Marathon – 05/07/2014 time 01:45:27
Marathon – 27/10/2014 time 04:16:03

2) Tell me about your running history

Running since 2012 with a few 5k and 10k races... In 2013 I ran the race series and followed the novice marathon plan for the Marathon, 04:26:43. Same again in 2014, a few 5k 10k and half marathons leading up to the Marathon. I followed the BAA intermediate plan but picked up an injury 6 weeks out so gentle runs up to taper.

3) What's your sporting history

I was swimming from the age of 12 till 22 competitively. I became a bit of a gym bunny after that for about 4 years with two years of marital arts mixed in. After that stopped all sports and began to gain weight.

4) What other training including strength and conditioning training do you do.

None other than strenght training for an injury.

5) Any injuries/niggles and what are you doing to manage them

Hip Flexor injury in the lead up to the 2014 marathon. With phyiso treatment and foam rolling plus strengthening I've got it under controller but it can flare up.

6) What are your goals for the next 6 - 12 months?

I figure I'm lacking endurance going by my race times so I want to lose weight and address the endurance issues while picking up a few PB on the way to a sub 4 hour 2015 marathon!

Thanks everyone, looking forward to the next few months.

smashiner

Hi guys,
I must have been on the moon in a cave with my fingers in my ears and my eyes shut, as I nearly missed this super thread, great idea Laura_ac3 !

My PB's are:
10K 48:25 Kill 10k
HM 1:49:30 in Clontarf this year.
20 Miles in 3:03, build up to DCM 2014.
DCM in 4:48 in 2014.... Not happy with time partly due to flu......doing it again in 2015!!

Doing the Mo 10K in the PP on Saturday at a handy pace with afro wig and medallion:-)

2015 plan: Raheny 5, Sprint Duathlons, Spar 10K in PP, HM's x 2 or 3, DCM in much better time, sub 4 hours if possible.
Maybe an Olympic Triathlon if I improve the swimming without my rubber duck arm bands.....but enjoying the running too much so that might be scrapped!!

Great to see the auld gang back together and some new faces too! Great posts keep em coming......

Dub13

Back running the last 3 days and for the last 2 weeks I was just eating as normal, there is nothing like a meal after a good run.

smashiner

Hi guys,
I must have been on the moon in a cave with my fingers in my ears and my eyes shut, as I nearly missed this super thread, great idea Laura_ac3 !

My PB's are:
10K 48:25 Kill 10k
HM 1:49:30 in Clontarf this year.
20 Miles in 3:03, build up to DCM 2014.
DCM in 4:48 in 2014.... Not happy with time partly due to flu......doing it again in 2015!!

Doing the Mo 10K in the PP on Saturday at a handy pace with afro wig and medallion:-)

2015 plan: Raheny 5, Sprint Duathlons, Spar 10K in PP, HM's x 2 or 3, DCM in much better time, sub 4 hours if possible.
Maybe an Olympic Triathlon if I improve the swimming without my rubber duck arm bands.....but enjoying the running too much so that might be scrapped!!

Great to see the auld gang back together and some new faces too! Great posts keep em coming......

Casey78

It wouldn't feel right if smashiner didn't double post all his posts!

MaggotBrain

Haha I'm glad someone else noticed, everything twice that lad! Even spotted him in McGrattans with a pint in each hand!

laura_ac3

MaggotBrain wrote: »

Haha I'm glad someone else noticed, everything twice that lad! Even spotted him in McGrattans with a pint in each hand!

Nah you were just seeing double after your own drinks

laura_ac3

smashiner wrote: »

Hi guys,
I must have been on the moon in a cave with my fingers in my ears and my eyes shut, as I nearly missed this super thread, great idea Laura_ac3 !
.

Can't take credit for it I'm afraid, it was the guidance of Ososlo with the idea!

Tigerandahalf

I did the 3 x 1 mile session this evening. I decided to target 6 min mile splits.
Splits were
5.56
6.12
6.12
I did a 2 mile warm up to start. I went off quite fast in the first one and was feeling it pretty quickly. Decided to run by feel and ignore the garmin. After the first mile I was thinking how am I going to do the next 2. I jogged two laps to recover, around 3 or 4 minutes. The next two weren't too bad but the lesser pace was needed.
To finish I did a few stretches and a cool down run.
I can see why people don't like these interval sessions. I felt a few niggles afterwards but overall nice to get one of these under my belt.
I think I might do one of these every fortnight and maybe a hill sprints session the other week. Hopefully some improvement will follow and can avoid injury.

chickey2

Thanks rockstar! I'm already planning new year so though it was 2015 already! I've edited my post.

I've signed up for the 30 day challenge and am on day 2 now. Really don't like the frog one but the others are grand. Went out for a run this morning. I did 2k warm up then 3 intervals of 1k with a couple of minutes walk in between. It was nice running fast for a change! Its the first time I've done intervals since c25k and I'm a bit unsure how to record an interval run. I have a garmin forerunner 110 which is fairly basic. I have it set to record a split every km. So when I look at the data the splits are all over the place as I was doing walks inbetween.

Tigerandahalf

@chickey

If you go into settings on your watch you will come across something called Autolap. You can turn this off before your session. Then when you are ready to start your first lap press the lap button on the garmin and press it again when you finish the lap.

smashiner

laura_ac3 wrote: »

Nah you were just seeing double after your own drinks

Dammit, not sure why that happens! Must be when I post from a tablet :-)

Dammit, not sure why that happens! Must be......ha ha just messing this time.

Think that I deserved a pint in each hand in McGrattans after that near 5 hour endurance feat :-) . First pint in 6 weeks too, could barely hold the glass in my hand.

Maggotbrain, u looked a bit like John O'Shea on a bender for the day too.......lol

Ososlo's "Graduates on Tour" for the day.....

annapr

Clearlier, thanks for doing this and great advice so far. At the risk of repeating myself a little, here are my answers.

1) I'd like to know your PB's and roughly when they were set. I'm most interested in 5k, 10k, 10 mile, half and full marathon.

5K: 25:50, Sept 2014
5mile: 43:37, June 2014
10K: c.60:00, Dec 2012 (haven't raced one since)
10 mile: 1:30:53, Aug 2014, Frank Duffy (8+ min improvement over 2013)
Half: 2:01:39, Sept 2014, Dublin Race Series (c.18 min improvement over 2013)
DCM 2014 (first time): 4:43:11, part of the carnage, crashed in Crumlin like '000's of others

2) Tell me about your running history including what plan/training you did for DCM.

Started running early 2012. Did HH Novice 1 for DCM, and for once, was very diligent in doing the training.

3) What's your sporting history?

I came 39th out of 40 in an u-12 cross country race... that was the beginning and end of my early sporting history always picked last for every team in every sport (cue the violins)... all eons ago (but clearly still scarred!)

as an adult, I've always walked regularly, went to the gym regularly for periods (with years in between) and have done a fair bit of hiking and hillwalking before starting running.

4) What other training including strength and conditioning training do you do regularly?

None, other than walking at the moment. And running up and down stairs at home after kids.

5) Any injuries/niggles and what are you doing to manage them?

Not really. I don't know my itb from my quad, or where all those muscles are that bother everyone else, I reckon ignorance is bliss.

6) What are your goals for the next 6 - 12 months?

to repeat from earlier in this thread, for 2015 I want to:
PB in the entire Dublin race series!
Sub 2 hr half marathon.
Sub 4:30 DCM... Maybe even 4:15 as a goal. Some day sub 4
5k/Parkrun...current PB is 25:50... 25:30 goal? Would love to think I could break 25 but doubt that's possible.
5 mile... 42 min?

Overall, I want to build endurance and move a bit beyond the very basic novice training plans I've been following. And the main thing for me is to keep enjoying the running.

Firedance

Clearlier wrote: »

Hi guys,

Rather than try and reply to every post individually I'm just going to try doing one big message as the likelihood is that most of my posting will be in the evenings. If it doesn't work we'll try something else


Firedance - Solid plan for Dublin, you had a reasonably good structure to your plan. Belly breathing is great. Any chance you could describe it to everybody else because I struggle with describing how to do it it but it's a great thing to do and I try to do it on all of my runs. None of your individual goals seem unrealistic to me but it might be challenging to do all of them whilst continuing to improve. Let's see how it goes and you can make a decision closer to the dates as to how to approach each race. What are your QL's?

thanks Clearlier. The belly breathing im practicing at the mo is 2 mins a day while lying down, just to start building the habbit, I also try to do it while walking and then with time bring it into the running. For anyone who has never done it, just lie on your back, place your hands on your stomach (either side of your navel), take a slow deep breath into your belly, your hands should move up and out as your stomach expands, hold the breath for a second or two then breath out slowly and controlled until you empty your lungs. If you're breathing into your chest your hands won't move. I haven' checked but I'd say there are probably good examples on you tube.
QL's are the muscles that run down the side of your body, part of the core muscles. I never heard of them either! apparently mine don't do any work at all causing the muscles on the side of my legs to overwork and that caused my foot pain...

The winter league started in the club this eve, 2 miles @ race pace and goes on for the next 6 weeks, I did 16:40 so I'm happy enough with that as a first try, hope to see progression as the weeks go on. The lungs certainly got a work out with the fog/cold air! Hoping to head to the new Hartstown parkrun on Saturday.

Firedance

annapr wrote: »

5k/Parkrun...current PB is 25:50... 25:30 goal? Would love to think I could break 25 but doubt that's possible.

we have very similar times and I'm shooting for a sub 25 5K, course we can do it (i'll probably fail miserably but sure if your not in you can't win :P )

hillsiderunner

Hi clearlier and Dave
(there is a question down the end of the thread if you don't feel like reading through all the rambling .. )

Thanks for taking on the job of dealing with this motley crew of walking wounded. A confession first - I'm not a graduate like the others.... I was spending time on the Novices thread between August and October in the hope of doing DCM 2014. Things were going quite well considering I only starting increasing my Long Run distance in mid August - until I injured myself 4 weeks ahead of DCM. So I didn't run it, spent about 5 weeks off the roads, and am just now starting to re-introduce running. I've got so used to this lot I am going to keep an eye on the thread - and hoped you might have a small bit of advice for me with regard to my plan for the Paris marathon on 12th April 15:).

1) PB's and roughly when they were set

5k: 23:29 (Sept 2014)
10k: 49:02 (July 2014)
HM: 1:49:31 (Sept 2014 - DCHM)

2) Running history including what plan/training you did for DCM

I started running back around 2000, and ran on and off since then, doing a half-marathon or two most years (except during a couple of "off" years). Have done probably about 4-5 10ks overall (main distance for 'racing' was the half). Anyway, I never properly tried to get any faster until about a year and a half ago ... at the age of over-40 ... The main change was to run (a bit) more consistently, though I still had some off periods due to injury and other interruptions. I also tried to do interval training some weeks, and the odd parkrun. Also I got the advice to do short fast runs, and tried a bit of that. I do think it worked a bit as you can see my PBs are all from this year.

I have been lurking on boards for year or two and found the Novices thread in the summer. After having a strong July of consistent 25+ mile weeks (with 12-mile LSRs), I had the idea I'd try to do DCM. I was coming at it a bit late, but I was kind-of approximating the "Boards Plan" in August and most of September.... the most positive thing is that I found it fairly easy to take up the mileage on my long runs - maybe that's because even though my usual weekly mileage is low, I had been keeping it going throughout the year, so I had a 'base'. I had been doing my Long Runs too fast as well, so just by reducing pace a bit I was able to run a much longer distance without too much difficulty. The injury was the week of 27th/28th Sept, so there were about 5 weeks of no running after that (though some elliptical and bike work). From the last week and a half there's been bits of running as I try to build up.

3) What's your sporting history?

Nothing except a bit of running since my late-20s. Nothing in school at all
(we didn't even need a note to avoid PE in our School, it was only once in a while we'd get herded outside for some rounders ... ).

4) What other training including strength and conditioning training do you do regularly?

Have been doing Pilates every Wednesday for years now. Usually I also do 1 or 2 dance classes (contemporary) a week, but that's been on hold since the injury (and even before that, because of summer break).

5) Any injuries/niggles and what are you doing to manage them?

Am just coming back from a calf injury to my right leg. There is also a bit of ankle/outer-shin stiffness on the same leg. They are both 'almost' fixed but not perfect. The calf injury was caused by running with a knot in my calf ... though I'd never had one before so didn't know what it was, or that I should be taking action .... in fact I ran on the 'knot' for abut 10 days (including my DCHM PB) before it really gave proper trouble... but 6 and a half weeks ago I went out for my long run, and that time the calf was *properly* sore for the first 300metres. I should have known better but it was going to be my last "Proper Long Run" before DCM, so I warmed-it-up and ran a lovely 22.5mile run, then after I got home and had a sit-down, I had trouble standing on it. So a low-grade calf strain I think. The ankle/shin stiffness had been there even before the knot in the calf ...

I have a good set of stretches and exercises from the physio for this, and was doing them regularly. But I had a crazy work schedule over the past 3 weeks and I let it slip - stretches require a bit of brain activity, and I haven't had any brain cells left over for it ... The leg isn't Rehab-ing as fast as the physio expected, so I think the problem might be the "not-stretching". So I've started again, and am going do a second batch before I go to bed tonight (I think )....

I had ITB issues in the past, but have been managing this well (I once had to back-off my mileage during the DCM training, but that worked).

6) What are your goals for the next 6 - 12 months?

I want to train (properly this time) for the Paris Marathon on 12th April, and would love to be sub-4hr. I'd like to get my parkrun PB down under 23mins before end of January also!

For the Marathon training, I made myself a training schedule based on the "Boards plan" that some of the graduate used for Dublin.... but I've added Tuesday intervals (this is a drop-in session I can go to, and it's only 5 reps), and also have put in some MP sections to some Long Runs because of post-marathon discussions on the Novices thread. Here it is in Google spreadsheets:
https://docs.google.com/spreadsheets/d/1RzUQ3pCF8AksjjSEtPGsWG2H2x62w1Xo3viPazdUGyE/

I was wondering could you take a look at it and see what you think? If you've got this far down the message ...

You might think it's strange that it is 19 weeks not 18. Actually I had 20 weeks at the start, for the reason I'm sure I'll miss some weeks/long-runs due to niggles/injuries. But I am finding it slower than expected to rehab my leg, so I knocked out one of the extra weeks, and am planning to start one week later, on 1st December....

gingersnap

Firedance wrote: »

annapr wrote: »

5k/Parkrun...current PB is 25:50... 25:30 goal? Would love to think I could break 25 but doubt that's possible.

we have very similar times and I'm shooting for a sub 25 5K, course we can do it (i'll probably fail miserably but sure if your not in you can't win :P )

My 5k time is similar too at 25:47 and I'm also aiming for a sub 25 5k
Go for it annapr!

annapr

Firedance wrote: »

annapr wrote: »

5k/Parkrun...current PB is 25:50... 25:30 goal? Would love to think I could break 25 but doubt that's possible.

we have very similar times and I'm shooting for a sub 25 5K, course we can do it (i'll probably fail miserably but sure if your not in you can't win :P )

Definitely need to go for it... You can be a Parkrun tourist and come to St Anne's... Nice and flat!

annapr

gingersnap wrote: »

Firedance wrote: »

My 5k time is similar too at 25:47 and I'm also aiming for a sub 25 5k
Go for it annapr!

Thanks gingersnap! Looks like we have a sub-25 club starting to form here, with firedance too

All we need now is some good coaching and we'll be upgrading to sub-20! :eek:

Firedance

annapr wrote: »

Firedance wrote: »

Definitely need to go for it... You can be a Parkrun tourist and come to St Anne's... Nice and flat!

Definitely! its on the list, want to try Ardgillan too, a little less flat (!) but its where I started running so be nice to get back there.

so you me and Gingersnap, anyone else going for sub 25? :-) this could get interesting

annapr

Firedance wrote: »

annapr wrote: »

Definitely! its on the list, want to try Ardgillan too, a little less flat (!) but its where I started running so be nice to get back there.

so you me and Gingersnap, anyone else going for sub 25? :-) this could get interesting

Ardgillen is on my list too, probably too hilly for the sub 25 but such a lovely setting.

Clearlier

Hello again, I'm working my way through everyone, just trying to get a feel for where everyone is at and maybe a suggestion or two that come to me.

Maggot - Thanks for adding in the extra columns to the spreadsheet!

I suspect that you'll get a lot out of the 30 day challenge in terms of injury prevention. Sounds like you've got a few stretches to do from your physio! One thing to keep in mind is that you really want to have similar range of motion in both legs. In my admittedly limited experience the guys who have a longer stride with one leg are more likely to get injured.

Ciaran - You have a nice variety of activities which should hopefully help with injury prevention. The 30 day plan might help. Might also be worth looking into running courses such as chi running and the courses run by Champions Everywhere. I don't agree with everything that is said by either but if you have the time, money and inclination I suspect that you'd get some insight into the movement patterns that you're trying to develop. I've never been on either course so I'm basing my judgement on a mixture of reviews and what they write. There's a possibility that they're not what I think they are!

Chickey - Considering your training you did remarkably well. I'll be interested to see how much you improve with some consistent training!

Dub13 - It looks like you made some fairly quick progress over the summer. There's no doubt that you have the scope to improve your 5k and 10k times. Fairly big miles for a novice runner. It sounds like your body coped well with it though? My only concern is that the plan I have in mind might not be challenging enough for you. I'll talk about how to manage that as best you can when I finish putting it together.

gingersnap - I think that parkruns are a great way to develop a routine for racing. You don't have to do them all out but can get the experience anyway. Sub 25min 5k should be doable and the plan will form the basis for a tilt at any distance you like over the summer.

clickhere - Well done on DCM, considering your background and buildup I'd say that you had a really good result. Plenty of space for you to develop though and hopefully the plan will help you with that.

Laura - I recommend taking a look at this. It's designed as a warm up but can be done at any time. Keys to remember are short strides and really focus on getting the glutes working. If you can do them in front of a mirror look for stability in your upper body. There'll be a very gentle introduction to speed work which I hope you'll find accessible and beneficial!

Soundofthesea - Did you do the boards plan for DCM? A little bit of consistent running should see you improve your HM time. Sounds like you're already aware that injury prevention through core work is important for you. I suspect that the 30 day challenge would give you a few useful ideas on how to avoid injuries.

Pm1e - Welcome to the thread! Are you sure that this is for you? I'm happy to give advice no matter the situation but I have very little knowledge of how to manage triathlon training. The plan that I'll be proposing isn't suitable preparation for a spring marathon. I'm happy to advise you as a runner but I can't honestly tell you what optimal training is when combined with cycling and swimming as it's difficult to judge what volume of training you'll be capable of doing. You're welcome to stick around obviously - I just don't want any illusions about what I might be able to offer you. Looking at your times it's fairly clear that the thing you need to do to get better at running is to run regularly.

tiger - VO2 max is probably the key determinant of most people's 5k times. The sessions that you mention should hit the spot but will be very tough initially. The plan that we'll have here will ease into this type of training. For the lsr given the slowdown between your half and full marathon times there's clearly scope to develop your aerobic capacity so I'd be looking at something between 90 mins and 2 hours reducing down near a target race.

Casey - Your goals all look achievable to me. The marathon one requires the biggest improvement but consistent training will see you a lot of the way there.

Rainrunner - You know your strengths and weaknesses well. Always a good place to start from. Sub 4hrs at DCM 2015 is eminently achievable. I sympathise and empathise with the weight. Just remember that running on its own does very little if anything to shift weight no matter what the calorie counters tell you. If you want to lose weight you pretty much have to do it through your diet.

smashiner - Time to focus! You can do some damage to those PB's particularly in the long races with a bit of consistent training.

Anna - no reason whatsoever you can't dip under 25mins for 5k especially if you are diligent at following plans. May need to wait a little while longer for the sub 20!

Clearlier

hillsiderunner wrote: »

For the Marathon training, I made myself a training schedule based on the "Boards plan" that some of the graduate used for Dublin.... but I've added Tuesday intervals (this is a drop-in session I can go to, and it's only 5 reps), and also have put in some MP sections to some Long Runs because of post-marathon discussions on the Novices thread. Here it is in Google spreadsheets:
https://docs.google.com/spreadsheets/d/1RzUQ3pCF8AksjjSEtPGsWG2H2x62w1Xo3viPazdUGyE/

I was wondering could you take a look at it and see what you think? If you've got this far down the message ...

Happy to take a look but I think that you might need to make it publicly accessible? I get told that I need permission when I click on the link.

Strongly suggest that you sign up for and diligently complete the 30 day challenge. It sounds like the biggest challenge for Paris is actually arriving there in one piece!

Clearlier

Something that probably goes without saying is that I haven't a notion as to how healthy you are to follow a training program. Always err on the side of doing things too easy and if you have concerns about your health go visit your GP.

A quick request of everybody. The first session that I'm going to ask you to do next week is a maximal heart rate test. To do this you're going to need a heart rate monitor. However there's little point in having it just on a once off basis. If you haven't got one already I recommend picking one up. You can get them for less than the price of a pair of running shoes. It's not mandatory obviously but I will be referencing heart rate as a guide to training intensity and I expect that you'll find it helpful.

hillsiderunner

Clearlier wrote: »

Happy to take a look but I think that you might need to make it publicly accessible? I get told that I need permission when I click on the link.

Strongly suggest that you sign up for and diligently complete the 30 day challenge. It sounds like the biggest challenge for Paris is actually arriving there in one piece!

It seems I skipped the "publish" step. Hope it should be viewable now ...

https://docs.google.com/spreadsheets/d/1RzUQ3pCF8AksjjSEtPGsWG2H2x62w1Xo3viPazdUGyE/edit?usp=sharing

I saw the 30-day challenge indeed, just haven't committed because the calf/leg stuff is the priority for now!

ChadHogan

I’m throwing my hat into the ring here, I got huge encouragement from the Novices thread and I can already see that this thread will be equally as good. Thanks to Clearlier and Dave for taking the time out to help and it’s already clear the amount of thought and effort going into it.

1) I'd like to know your PB's and roughly when they were set. I'm most interested in 5k, 10k, 10 mile, half and full marathon.

Here are my PB's
5k: 22:07, - mar 2014
10k: 47:06, Apr 14
10 Mile: 1:17:58,Aug 14.
HM: 1:41:48 Sep 14.
Marathon: - DNF - DCM14 – Carried an injury in and knew i didnt have the full 26 miles in me tbh, I had targeted sub 4 and was on target up to 18 Miles before the foot flared up. Conditions had also really worsened at that point, I reckon injury aside maybe 4:10 would have been where I ended up

HM is probably my strongest PB, everything just seemed to go right that day, 10K is probably softest

2) Tell me about your running history including what plan/training you did for DCM.
Started running in 2012 when I picked up a shoulder injury playing rugby, which meant I couldn’t train properly with the club. Gave up rugby that summer and did my first race a,10 miler in Sept 2012. Have been running regularly since, first structured plan was for DCM 2014, following the boards plan and had completed 90% until I picked up an injury 2 weeks out. I loved every mile I ran this summer, all the great weather didn’t hurt either.


3) What's your sporting history?
Played Rugby at a decent level for about 15 years up to age 30 - training 2-3 days a week with a game at the weekends. I played in the front row but would have had a good engine “for a big lad” and considered myself aerobically pretty strong, generally found sprinting etc tougher than slower concerted efforts

4) What other training including strength and conditioning training do you do regularly?
I have to confess I have neglected all other forms of training since giving up rugby.


5) Any injuries/niggles and what are you doing to manage them?
Tendonitis and inflammation on instep of foot which ruined my DCM. I’m not sure what I can do other than manage this with rest and build back up slowly. first run post DCM is tonight. It could be weight related or I’m just getting used to the accumulation of mileage. I’d be close on 100kg and 6 foot, so I’m not massively tall and could probably do with dropping 10 kg . I still look more like a rugby player than a runner that’s for sure.
Hamstring Tear this summer playing Tag-rugby – First time it ever happened, have not run faster than 5k pace since so it’s something I’ll have to watch


6) What are your goals for the next 6 - 12 months?
First up I want to run consistently, That’s just down to me making time. I’ll accept 3 days on a busy week but aiming for 5 as the standard, and hopefully the busy weeks will be few and far between
Main goal is DCM. I think I could have gone sub 4 this year if I wasn’t injured and if conditions were more favourable, so I’d take sub 4 in 2015 but if I’ve improved by summertime I’ll be happy to chase a more aggressive target.
I have a list of races I’d like to do in the next 6 months, but will only do them if they make sense in terms of an overall plan. Raheny 5, Bohermeen HM, MSB 5k, KClub 10k, Terenure 5 and then will do the race series also.

pistol_75

Pm1e wrote: »

1) I'd like to know your PB's and roughly when they were set.
5km - 18.35 Dublin Staff Relay (I run faster when trying to impress the boss 2013 lol)
10km - 41:12 St Stephens Day run with rugby club with a terrible hangover 2013. Half - 1:44:12 Rock n Roll Half 2014
Full - 3:58:53 DCM 2014 My first ever, loved it, ran a negative split and trained against much advice for just 4 weeks

Please do not take this the wrong way but your 5K & 10K times are serious outliers in relation you your 1/2 marathon & Marathon times which are roughly in line with each other.

Have you done any other 5K or 10K races? I know someone who did the staff relay in 2012 and it only measured at 4.2K :eek:

I would think something similar could be possible with the rugby club event, looking at the serious drop off between 10K and 1/2 times.

crisco10

Clearlier wrote: »

Something that probably goes without saying is that I haven't a notion as to how healthy you are to follow a training program. Always err on the side of doing things too easy and if you have concerns about your health go visit your GP.

A quick request of everybody. The first session that I'm going to ask you to do next week is a maximal heart rate test. To do this you're going to need a heart rate monitor. However there's little point in having it just on a once off basis. If you haven't got one already I recommend picking one up. You can get them for less than the price of a pair of running shoes. It's not mandatory obviously but I will be referencing heart rate as a guide to training intensity and I expect that you'll find it helpful.

What is this session?! The suspense is killing me. :-)

Pm1e

Clearlier wrote: »

Pm1e - Welcome to the thread! Are you sure that this is for you? I'm happy to give advice no matter the situation but I have very little knowledge of how to manage triathlon training. The plan that I'll be proposing isn't suitable preparation for a spring marathon. I'm happy to advise you as a runner but I can't honestly tell you what optimal training is when combined with cycling and swimming as it's difficult to judge what volume of training you'll be capable of doing. You're welcome to stick around obviously - I just don't want any illusions about what I might be able to offer you. Looking at your times it's fairly clear that the thing you need to do to get better at running is to run regularly.

Ok no worries so, I will just keep my eye on thread.