DCM 2016 Graduates: Keep On Running

The Black Oil

To clarify on this bit, tomorrow's menu calls for:

"40 min easy + 10x100m strides (AP with full recovery)"

Is the 10x100m mixed in with the 40 easy and are the strides at AP?

Bungy Girl

The Black Oil wrote: »

To clarify on this bit, tomorrow's menu calls for:

"40 min easy + 10x100m strides (AP with full recovery)"

The Black Oil wrote: »

Is the 10x100m mixed in with the 40 easy

No, it's 40 mins easy plus 10x100m strides so do the strides when the 40 mins is up

The Black Oil wrote: »

and are the strides at AP?

Yes, but I have advised that you ignore the Garmin during the strides and run intuitively at a fast but relaxed pace because a) the feedback the GPS will give you over such a short distance is not reliable and b) you will not be running in a relaxed manner if you are checking your watch. By all means check the paces after the session but avoid doing so during the strides.

Does that answer your questions ? Do report back tomorrow and let us know how you get on.

The Black Oil

It does indeed, thanks.

Tomorrow is Christmas decadence stage 1, so running will is first thing on the agenda.

The Black Oil

Perfect conditions to get the blood flowing. Dusting of frost, along with the sun and the moon. Got the nod from a chap in a 2015 DCM t-shirt too. More Saturday morning winter running, plz.

robinwing

Be careful with frost on paths if we get a cold spell , especially if you run in the dark like I do and don't become despondent if you fall off the wagon over Christmas re training , to err is human , to run is divine, Merry Christmas folks !!!

scotindublin

Great morning this morning....was down with Donore for the Captains Run (annual Christmas event) nice XC 5k both the men and ladies ran this together which was nice...very different to running on the road/track nice change....slippy in the runners though! Tempted to look up spikes on the net now!

7 miles off the big 1000 for 2016 as well hopefully get that done tomorrow.

ligerdub

Parkrun this morning, lovely freshness, another practically windless day (it seems to have disappeared the last few months!!).

Quite a few fallers out there, at least 6 (I was very nearly 7), I'm sure there were others as I'd left pretty much straight away and was 11th in the race. It can be a risky business.

Annie get your Run

scotindublin wrote: »

very different to running on the road/track nice change....slippy in the runners though! Tempted to look up spikes on the net now!
.

Do it! You can't beat XC

Lovely to see paddy driver this morning doing part of his long run in Cabinteely park nice to catch up H.

scotindublin

7 miles done this morning....hit the 1000 miles for the year mark.

Now for present wrapping!

ligerdub

scotindublin wrote: »

7 miles done this morning....hit the 1000 miles for the year mark.

Now for present wrapping!

Great job, nice time to do it.

paddydriver

Annie get your Run wrote: »

Do it! You can't beat XC

Lovely to see paddy driver this morning doing part of his long run in Cabinteely park nice to catch up H.

Hey AM.. great to meet! Isn't it such a small city and a smaller community of running folk that we meet like that!

Was a lovely morning for a run and Cabinteely Park was so crisp and peaceful. Reminds me I need to bring the kids up the the playground there again soon!

If I am passing thru at that time again soon I will try remember to bring my barcode and get a Park Run in too..:)

paddydriver

scotindublin wrote: »

7 miles done this morning....hit the 1000 miles for the year mark.

Now for present wrapping!

Well Done! About 3.5M off myself.. had intended to get out this evening but ended up watching SPOTY on BBC instead. I thought I would hit the 1000M yesterday but got my Km to Mile conversion a little off on the Garmin Connect.

scotindublin

I will be looking out for your post tomorrow H....almost there!

Surprised Farah wasn't in the top 3 of SPOTY....of course I have to be happy that Murray won!

paddydriver wrote: »

Well Done! About 3.5M off myself.. had intended to get out this evening but ended up watching SPOTY on BBC instead. I thought I would hit the 1000M yesterday but got my Km to Mile conversion a little off on the Garmin Connect.

paddydriver

scotindublin wrote: »

I will be looking out for your post tomorrow H....almost there!

Surprised Farah wasn't in the top 3 of SPOTY....of course I have to be happy that Murray won!

Getting used to having Andy Murray accepting from poolside in Miami..:D

RasTa

Last run was the 13th November.

Base Phase plan starts today.

paddydriver

scotindublin wrote: »

I will be looking out for your post tomorrow H....almost there!

Surprised Farah wasn't in the top 3 of SPOTY....of course I have to be happy that Murray won!

Got up at 6AM and out for the early one this morning and tipped thru 1612Km to give a total of circa 1002 Miles for 2017 2016..!

Now.. I only joined Strava in May and that has me at 943 Miles (Bearing in mind I was injured up to late Feb and then had a slow start back into my running..

So, being the stubborn git that I am, my new challenge is Strava 1000 Miles.. this will be a stiff one to hit and requires 2 x 30 Mile weeks between now and 31st Dec. Throw in Christmas, a 2 day trip to UK for a PL match on Stephen's Day.. and the other festivities; this is going to be a tough one!

Might be a very "Long Run" on Sat 31st Dec! :eek:

kin9pin

paddydriver wrote: »

Got up at 6AM and out for the early one this morning and tipped thru 1612Km to give a total of circa 1002 Miles for 2017!

Now.. I only joined Strava in May and that has me at 943 Miles (Bearing in mind I was injured up to late Feb and then had a slow start back into my running..

So, being the stubborn git that I am, my new challenge is Strava 1000 Miles.. this will be a stiff one to hit and requires 2 x 30 Mile weeks between now and 31st Dec. Throw in Christmas, a 2 day trip to UK for a PL match on Stephen's Day.. and the other festivities; this is going to be a tough one!

Might be a very "Long Run" on Sat 31st Dec! :eek:

Great stuff H! I did wonder about your Strava total

paddydriver

kin9pin wrote: »

Great stuff H! I did wonder about your Strava total

Thanks A.. Now you've definitely put me up to it.. no ambiguity :P

Its the Strava 1000 Mile Challenge now!

I've climbed higher than Everest also so should be fairly happy with that too.

scotindublin

Nice one H......my Garmin and Strava were out of whack so I took my own Strava 1000 mile challenge!

You will get the 1000 PMA sure what is a marathon on Dec 31st between friends?

paddydriver wrote: »

Thanks A.. Now you've definitely put me up to it.. no ambiguity :P

Its the Strava 1000 Mile Challenge now!

I've climbed higher than Everest also so should be fairly happy with that too.

paddydriver

scotindublin wrote: »

Nice one H......my Garmin and Strava were out of whack so I took my own Strava 1000 mile challenge!

You will get the 1000 PMA sure what is a marathon on Dec 31st between friends?

I think I am up for it.. just need to get a few more of the early runs happening this week. Don't want to be left with it all to do next week...:eek:

Annie get your Run

paddydriver wrote: »

Got up at 6AM and out for the early one this morning and tipped thru 1612Km to give a total of circa 1002 Miles for 2017!

Wow, that's impressive H time travel included :pac:

paddydriver

Annie get your Run wrote: »

Wow, that's impressive H time travel included :pac:

Darn it.. thought I had edited that bit.. Was checking to see who was reading it

I'll bring you a coffee next time I am passing thru Cabinteely at 09:30 on Sat morning

RasTa

For 60min easy to MP, what should I be doing, 30mins easy and 30mins MP?

The Black Oil

Think it'll be 45 minutes on the treadmill tonight, as opposed to outdoors. Ugh.

Bungy Girl

RasTa wrote: »

For 60min easy to MP, what should I be doing, 30mins easy and 30mins MP?

It's a progression run, so start easy and work your way up gradually to MP. It's not necessarily X amount of minutes at Y pace (although you can do that if it makes it easier). The important thing is to start slow and increase gradually until you're at MP. So no sudden bursts or changes of pace just a nice linear progression. Does that make sense ?

Bungy Girl

The Black Oil wrote: »

Think it'll be 45 minutes on the treadmill tonight, as opposed to outdoors. Ugh.

Ah go on, it's only water

The Black Oil

It was due a work thing, not the fliuch. :P

The Muppet

Still not a great deal of running out of me I'm afraid, just mad busy for the last 2 weeks but the madness ends soon. On the plus side the niggles have completely settled so hopefully once I start back I can get some consistency back.

Today is the shortest day of the year , the days start getting longer from now on.

tailgunner

Haven't run since Sunday, 11th myself. I was sick last week - totally wiped out, so I didn't mind missing a few runs. I'm much better this week and was raring to go, but just haven't had a chance to get out.

Feels like I'll be starting again from scratch in January!

The Muppet

tailgunner wrote: »

Haven't run since Sunday, 11th myself. I was sick last week - totally wiped out, so I didn't mind missing a few runs. I'm much better this week and was raring to go, but just haven't had a chance to get out.

Feels like I'll be starting again from scratch in January!

You can join me at the back of the class TG

paddydriver

The Muppet wrote: »

Still not a great deal of running out of me I'm afraid, just mad busy for the last 2 weeks but the madness ends soon. On the plus side the niggles have completely settled so hopefully once I start back I can get some consistency back.

Today is the shortest day of the year , the days start getting longer from now on.

tailgunner wrote: »

Haven't run since Sunday, 11th myself. I was sick last week - totally wiped out, so I didn't mind missing a few runs. I'm much better this week and was raring to go, but just haven't had a chance to get out.

Feels like I'll be starting again from scratch in January!

It does work well that a few unexpected days off can let the legs recover well and the niggles do go away but the flip side is that you start thinking about missing the runs and question fitness loss etc etc.. those thoughts that run thru the head!

Maximus Alexander

Feel less bad about shelving last night's easy run now, thanks lads!

kin9pin

I got yesterday's run in at lunchtime in great weather. First time I've run at lunch, but it was great to actually get away from the office for a bit and clear the head by the canal. Might be the plan for my Tuesday and Thursday runs.

Maximus Alexander

I'd love to do lunch runs more often, I've only ever done it once. Can't really fit it in though, the run itself would be an hour and that's before you shower and eat afterwards.

aquinn

Here I AM!

After my DCM I got a few doses and was wrecked and barely ran. By the start of Feb when I was finally motivated again I realised I had run 26 miles in the whole of Jan. It happens, don't fret. The marathon would have taken a lot out of you. Don't rush into a plan if not ready or beat yourself up if you are not able to follow it.

I also got into lunchtime running and it was really super. 4 nice easy miles on lunch really suited me so if you can make that work, try it and fit it into the schedule for yourselves. It turns out when I started I was running them all far too fast so it was handy to have a log and have this pointed out to me.

Yes, the shortest day of the year. SUMMER is coming

I want to thank you for my top, that's very good of you. When I run again I will wear it. I look SUPER in Blue.

tailgunner

The Muppet wrote: »

You can join me at the back of the class TG

I've been back here throwing paper aeroplanes around since mid-October!

Annie get your Run

It's Christmas!! eat, drink and be merry :pac: the running will come back all in good time, yiz'll be grand

Happy Christmas graduates

Maximus Alexander

Annie get your Run wrote: »

It's Christmas!! eat, drink and be merry :pac: the running will come back all in good time, yiz'll be grand

Happy Christmas graduates

Feck that, I have every intention of going out for a nice run on Christmas morning after I open me presents.

The Muppet

Annie get your Run wrote: »

It's Christmas!! eat, drink and be merry :pac: the running will come back all in good time, yiz'll be grand

Happy Christmas graduates

That's me convinced, see how easy that was.:)

Pomplamousse

kin9pin wrote: »

I got yesterday's run in at lunchtime in great weather. First time I've run at lunch, but it was great to actually get away from the office for a bit and clear the head by the canal. Might be the plan for my Tuesday and Thursday runs.

I did the same yesterday. I don't work anywhere near where I live so I don't know the area well at all. I might have got lost & was disappeared from my work for over 70 mins:o Luckily it's Christmas and nobody noticed/cared:D

Edit: also I was very smug leaving work in the pissing rain when I'd got my run done while it was still nice and sunny.

RasTa

What sick bastard came up with this base plan. Out for running 4 days in a row

Maximus Alexander

RasTa wrote: »

What sick bastard came up with this base plan. Out for running 4 days in a row

Why four days in a row? Mondays and Fridays are optional so it's 3 and 2. Unless you had to reorganise it around your life I suppose.

RasTa

Ye can never take the first day off when starting a plan.

The Black Oil

A little chilly out there tonight. Run was good, happy with the legs and feel of it.

And just to join Pompla on the smug train, running along I was thinking back to DCM memories 'the body is quite a machine, when it wants to be'.

I'll whisht now. :pac:

Maximus Alexander

I'm loving these progression runs on the base plan. It's exactly the type of thing I missed during marathon training.

Murph_D

RasTa wrote: »

Ye can never take the first day off when starting a plan.

You could have started on Tuesday.

scotindublin

Double Hill Loop in the Phoenix Park last night with the Donore lads; steady on the flat and pushed it on the hills....bit different running in the park in the pitch black dark.....made good use of the marathon head torch though!

The Muppet

Got out for 5 miles this lunchtime. Nice once I warmed up.

Bungy Girl

Post #400

Merry Xmas, Graduates! Enjoy the festivities but do take advantage of the time out (hopefully you're all getting some sort of break from work!) to get out for a run or two. You'll feel all the better for it. And smug. Remember to be smug. And don't forget to write down all those new year resolutions. Great things to be achieved by y'all in 2017.

tony1980

Bungy Girl wrote: »

Post #400

Merry Xmas, Graduates! Enjoy the festivities but do take advantage of the time out (hopefully you're all getting some sort of break from work!) to get out for a run or two. You'll feel all the better for it. And smug. Remember to be smug. And don't forget to write down all those new year resolutions. Great things to be achieved by y'all in 2017.

Thanks Bungy Girl

I had a horrible flu the last week but its cleared just in time for Christmas Eve so i'm off out now for a short run and fully intend on enjoying another tomorrow

Happy Xmas Everyone