DCM 2016 Graduates: Keep On Running

scotindublin

Happy Christmas to all the 2016 Graduates! What a journey we have been on this year; it is good at this time of year to reflect back on what we have all achieved....a big massive pat on the back to us all and also all the folks on here who have given up their own time to offer help and advice!

I have signed up for the Tom Brennan 5k on Jan 1 so might see some of you there.

2016 you have been a blast looking forward to 2017 already.

Well done all!

The Muppet

Merry Christmas to all who contributed to this thread and the mentor team ,fellow graduates , the runners who started out on the journey and didn't make it to the startline and everyone that chipped on with help and encouragement. Have a great xmas

Maximus Alexander

Got my long run in today, 1 hour 45 in the pissing rain and howling wind. Feeling smug as f*ck, as ordered.

tailgunner

Happy Christmas folks. Have a good one.

kin9pin

Have a great Christmas everyone.

All or nothing

Hi guys,

It's great to see most of you are back into a good routine of running again. Since the marathon I've ran 3 times. One of those was today, I did a 5km turkey trot. Got around in 25 mins. That's 2 and a half mins off my pb. I was very happy with it. I didn't want to push it too much after all the injury trouble I've had. I think I'm over all that now and ready to start the base plan that Myles has so kindly put together for us. I'll do a few weeks of all easy running, then start the base phase mid January.

Plans for 2017: stay injury free..everything else will be a bonus.

FITZA

Hi all, hope you've had a lovely Christmas....I've just been catching up on all the posts, I've been laying low for the past few weeks, getting out for the odd jog, knee is improving but definitely not better, however I am up to running 10k now. I've rested it for the past 4 days so plan on heading to the Curragh to do a 10k on grass tomorrow. I'm not starting any plans until knee is fully recovered. Wishing everyone a wonderful 2017

RasTa

Bashed out 10 miles in 90 mins running around the park. A little bit off very easy pace...

The Black Oil

Hope everyone had some time to sit in front of a fire over Christmas.

This Saturday my agenda features:

50 min mix (9 min easy/1 min hard)

What's the 1 min hard?

Maximus Alexander

Opposite of 1 min easy :pac:

The Black Oil

Sounds like computer shooting game modes.

Easy - enemies are dim and you can take them out easily
Hard - enemies are hardened and stubborn gits
Veteran - you will not survive

:pac:

Battery Kinzie

I imagine it's somewhere between 1 mile and 5k pace? Looks like the type of workout where hitting an exact pace isn't necessary, you just want the 1 minute to feel hard and then have 9 minutes easy after. Though I doubt you'd want to be emptying the tank either.

Though I'm not 100% sure, so probably best to wait til one of the mentors replies.

Bungy Girl

The Black Oil wrote: »

Hope everyone had some time to sit in front of a fire over Christmas.

This Saturday my agenda features:



What's the 1 min hard?

Battery Kinzie wrote: »

I imagine it's somewhere between 1 mile and 5k pace? Looks like the type of workout where hitting an exact pace isn't necessary, you just want the 1 minute to feel hard and then have 9 minutes easy after. Though I doubt you'd want to be emptying the tank either.

Though I'm not 100% sure, so probably best to wait til one of the mentors replies.

BK is right, don't worry about hitting a particular pace. You want to keep a hard effort going for 60 seconds. Not so hard that you collapse in a heap after each rep, you'll need to be able to maintain your easy pace for the 9 mins after. 9 mins is plenty of recovery so you'll be able to give each of the 1 min sections a bit of welly. Let us know how you get on.

Maximus Alexander

Fwiw I did them a bit harder than 5k pace, probably mile effort and worked out well.

The Black Oil

50 min mix (9 min easy/1 min hard) done.

Anyone run near anything interesting? I often pass this boat restoration project that fergal.b is undertaking over in the Sailing and Boating forum.

tailgunner

The Black Oil wrote: »

Anyone run near anything interesting?

I had a race the other day and the route went past a field with a burnt out car in the middle of it. Very glamorous.

The Black Oil

Burnt out car - Wicklow at a guess?

paddydriver

Happy New Year everyone. Here's to a very successful 2016 as we have all progressed to Graduate's and a very Healthy Injury free 2017 with lots of new PB's.

Won't even begin to go into all the successes of 2016 but it has been a very good year. I've achieved some running goals, and indeed life goals, that I did not think possible. Finished it off with a 5k PB on Tuesday when running in UK with a relative. I reached my 1000 mile target and the highlight being the training and completing of the DCM in Oct in a time I could only dream of at the start of the year.

The only downside is that I see out the year with a house full of sick kids and a tummy that is rumbling like a washing machine on a fast spin...:(

Enjoy the evening!

Bungy Girl

paddydriver wrote: »

The only downside is that I see out the year with a house full of sick kids and a tummy that is rumbling like a washing machine on a fast spin...:(

Yikes! Hope everyone feels better soon!

Bungy Girl

paddydriver

Bungy Girl wrote: »

Yikes! Hope everyone feels better soon!

Thanks BG.. t'is a happier house this morning I think. We all got thru the night! Managed to make it to midnight together.. well except for youngest .. but we left the streamers on the floor for him to find this morning.

Think I am going to take another day or two off running yet so unfortunately I will be closing off with a very low mileage week but probably all for the best.

Now.. need to set a few targets for 2017 and see where it's all going.

scotindublin

Glad to hear everyone is on the mend H; I think you more than deserve a few days off from the running. You have had a big last few weeks!

And Happy New Year to you all; let's hope that 2017 is a happy and healthy one.

Craig

paddydriver wrote: »

Thanks BG.. t'is a happier house this morning I think. We all got thru the night! Managed to make it to midnight together.. well except for youngest .. but we left the streamers on the floor for him to find this morning.

Think I am going to take another day or two off running yet so unfortunately I will be closing off with a very low mileage week but probably all for the best.

Now.. need to set a few targets for 2017 and see where it's all going.

Wubble Wubble

Congrats on the sub 20 C. I'm pretty sure you sailed past me just before the roundabout on the first lap.

tang1

Wubble Wubble wrote: »

Congrats on the sub 20 C. I'm pretty sure you sailed past me just before the roundabout on the first lap.

Take it from that WW you weren't the MSB runner I ran alongside for more or less the duration of the race, came in 19.59 chip time?

Wubble Wubble

Not me I'm afraid. That's who I should have been running with. Add a minute on to that. Wretched. I'll stick a bit more detail up on my own log later.

scotindublin

Thanks WW that was me alright....You went past me just at the start and I was pretty much on your tail until the 1km mark.

Glad to get under the 20.....your time will come soon enough....I was hoping you would be coming in just behind me when I finished but I didn't spot you.

Wubble Wubble wrote: »

Congrats on the sub 20 C. I'm pretty sure you sailed past me just before the roundabout on the first lap.

RasTa

10miles today around the Phoenix Park and the 3rd run this week. All on the trails.

I won't be doing much road stuff this year and 2017 shall be the year of the trails, if I'm not filthy coming back than I'm not happy.

Happy New Year all.

tailgunner

The Black Oil wrote: »

Burnt out car - Wicklow at a guess?

Southside of Cork City!

Happy new year everyone.

paddydriver

scotindublin wrote: »

Thanks WW that was me alright....You went past me just at the start and I was pretty much on your tail until the 1km mark.

Glad to get under the 20.....your time will come soon enough....I was hoping you would be coming in just behind me when I finished but I didn't spot you.

Great running C.. won't be thinking of a sub 20M 5k anytime soon; think I will need to shift another stone to get there..:) Did 22:07 earlier in week so think if I go out actually targeting a time then I can get in below 21 mins but need the right course to do it.. My normal Marley Parkrun wouldn't be suitable as the steep climb at start takes it out of you.

Thanks for message earlier.. yep, have put in good miles last few weeks so hopefully be back refreshed soon. Still waiting for the colder weather to arrive so I can test out all the warm gear I got for Crimbo!

The Muppet

Happy new year everyone.

Antwerp

Hi all,

Happy New Year, all. Great to see you are all still running! Hope you are all well.

Apologies have only just caught up with c30 pages.... however some very valuable advice. Since DCM, I basically took November off (advised by my physio as underlying hip issue) but started easy running twice a week in December c7/8 miles per week. Result mileage for 2016 was 880 miles which was probably the sum total for 2013-2015 combined!!'

Starting Pilates in mid Jan and after that will see if I'm permitted to run long distances or if I'm restricted to shorter distances then need to target a race (hoping for a Spring half if the former applies) . Until then will stick to short easy runs a few times a week.

Thanks BG and Myles for providing great advice which hopefully I'm can test drive in some capacity soon!

Ciao for now

Bungy Girl

RasTa wrote: »

10miles today around the Phoenix Park and the 3rd run this week. All on the trails.

I won't be doing much road stuff this year and 2017 shall be the year of the trails, if I'm not filthy coming back than I'm not happy.

Happy New Year all.

Thanks RasTa. This post reminded me to encourage you all to take some of your runs off-road this year. Get off the concrete paths and on to the grass/trail/dirt tracks whatever you can find. Safety comes first obviously so take sensible precautions before heading off into the wilderness (or the local park ). You can expect your pace to be a little slower than on the path for the same effort and that's fine. Benefits of off-road running include increased strength, less stress on the joints, no traffic, spectacular scenery .... What's not to love !?!

Bungy Girl

paddydriver wrote: »

Great running C.. won't be thinking of a sub 20M 5k anytime soon; think I will need to shift another stone to get there..:) Did 22:07 earlier in week so think if I go out actually targeting a time then I can get in below 21 mins but need the right course to do it.. My normal Marley Parkrun wouldn't be suitable as the steep climb at start takes it out of you.

Tymon Park isn't completely flat but it's fast enough and quite close. Shanganagh is meant to be very flat, haven't run it myself but believe it could be a PB course. If you venture to DNS, Malahide is fast and tends to be sheltered from the worst of the weather, just be aware that the GPS doesn't work in the forest so you can't rely on the watch to pace you.

The MSB St.Patrick's festival 5K in March is another fast race. And the Docklands 5K during the summer.

Wubble Wubble

Poppintree and Hartstown are fast parkruns on DNS. As is Father Collins, apparently. Porterstown is the fastest in Ireland, North or South Although to be fair, that was down to Paul Martelletti visiting the day before he won the Irish Wings For Life (and 6th in the world IIRC). For you or I, it's not particularly fast, with a couple of deceptive hills on each of the three laps.

scotindublin

You can strike off my local parkrun (Waterstown) if you are after a quick one.....lovely setting down by the Liffey but there is a decent up hill finish!

Hopefully this year I will make a few of them as was very lax on them last year!

paddydriver

Thanks All for the posts.. hadn't researched much but this is great info! Shanganagh is probably most suitable and as far as away from DNS as possible... BG

Right now I want to get a good solid weeks running in as even though its only 5 days since my last run, it feels like and eternity!

The Muppet

paddydriver wrote: »

Thanks All for the posts.. hadn't researched much but this is great info! Shanganagh is probably most suitable and as far as away from DNS as possible... BG

Right now I want to get a good solid weeks running in as even though its only 5 days since my last run, it feels like and eternity!

I notice BG didn't mention St Annes H , she must be trying to keep that little gem a secret from you, That whole area is lovely for running much better than anything the other side of the bay but I'm afraid you'll need an invite to go :P

Fast course , there is a hill but it's nothing compared to the hills on the southside, I'm still recovering from altitude sickness after my trip to cabinteely.

paddydriver

The Muppet wrote: »

I notice BG didn't mention St Annes H , she must be trying to keep that little gem a secret from you, That whole area is lovely for running much better than anything the other side of the bay but I'm afraid you'll need an invite to go :P

Fast course , there is a hill but it's nothing compared to the hills on the southside, I'm still recovering from altitude sickness after my trip to cabinteely.

Thanks T, had thought of St Anne's before but never looked into it. Funny enough we had kids out in Cabinteely yesterday for a walk and I did make the mental note not to think about trying for any PB's out there.. its not hard to miss the 2 x differing elevation levels in the the park:eek:

scotindublin

Picked up some XC Spikes this morning and committed to running in the Dublin Masters on Sunday.....what have I let myself in for; should be good!

tony1980

scotindublin wrote: »

Picked up some XC Spikes this morning and committed to running in the Dublin Masters on Sunday.....what have I let myself in for; should be good!

Good luck C, looking forward to the report.

Annie get your Run

The Muppet wrote: »

I notice BG didn't mention St Annes H , she must be trying to keep that little gem a secret from you, That whole area is lovely for running much better than anything the other side of the bay but I'm afraid you'll need an invite to go :P

Fast course , there is a hill but it's nothing compared to the hills on the southside, I'm still recovering from altitude sickness after my trip to cabinteely.

:D When are you coming back!

H Father Collins on the NS is also very flat & fast, Hartstown which is my local one is also very fast (and has less twists than FC) but Shanganagh is definitely your best south side option. St Anne's is lovely but not as fast as it used to be before they changed the course.

I expect to see you in Cabo soon though H, if you do your training there you'll glide to a PB on a flat course. :cool::cool:

Bungy Girl

paddydriver wrote: »

Thanks All for the posts.. hadn't researched much but this is great info! Shanganagh is probably most suitable and as far as away from DNS as possible... BG

Careful now, or you won't ever get an invitation

The Muppet wrote: »

I notice BG didn't mention St Annes H , she must be trying to keep that little gem a secret from you, That whole area is lovely for running much better than anything the other side of the bay but I'm afraid you'll need an invite to go :P

Exactly. Until then, we'll keep it to ourselves. Shhhhh!

scotindublin wrote: »

Picked up some XC Spikes this morning and committed to running in the Dublin Masters on Sunday.....what have I let myself in for; should be good!

Best of luck. See you there!

The Black Oil

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paddydriver

Annie get your Run wrote: »

I expect to see you in Cabo soon though H, if you do your training there you'll glide to a PB on a flat course. :cool::cool:

Was there with kids yesterday and did some recon.. Eh, far too hilly.. that said I only saw the start and they were tearing off down that hill past the playground. Not that I am averse to hills but if I am out to try get a time then I think Shanganagh would be worth a look.

I do pass Cabinteely Park regularly on my Sat run; usually come down Brennanstown Road and then up thru Cornelscourt, onto N11 and then down Newtownpark Av and either home via Blackrock > Stillorgan or head on further towards town.. but depends on what distance I have planned.

I need to get a better look at the Base Plan now and see where all fits in.

Had kids up to 3 Rock Fairy Castle today too.. wasn't letting them off lightly before I got back to work and besides it was walking I needed whilst I get back running after tummy bug.. I would really like to do some trail runs up that way so that is on agenda too in coming weeks.

paddydriver

scotindublin wrote: »

Picked up some XC Spikes this morning and committed to running in the Dublin Masters on Sunday.....what have I let myself in for; should be good!

Ah the memories of schools cross country back in the 80's.. Probably last time I did any meaningful running before last 18 months!.. that's no joke :eek:

Best of Luck C! Enjoy it.

Annie get your Run

Folks, if anyone is interested in recording their greatness for 2016 there's a thread here. Stick in your PB's from last year and you'll have somewhere handy to compare them to this years ones

The Muppet

Hows everyone recovering from christmas?

I have to admit I've not been running very much lately but the intention to get back to it is there.

I plan to start the graduates plan this week before I get any further out of condition .

How are those of you who didn't take the lazy approach and are midway through the base building part of the plan finding it?

Annie get your Run wrote: »

:D When are you coming back!

MMMMM Soon.:)

Maximus Alexander

I think it's a great plan Tom. The focus on time over distance, I have found, makes it easier to schedule your runs and stick to the prescribed paces. There's no temptation to go a little faster to get the run done sooner if you something to do after, for example. It builds up to decent mileage and there's some faster stuff in there too. It's been just the medicine to get me out of the post marathon slump.

kin9pin

The Muppet wrote: »

Hows everyone recovering from christmas?

I have to admit I've not been running very much lately but the intention to get back to it is there.

I plan to start the graduates plan this week before I get any further out of condition .

How are those of you who didn't take the lazy approach and are midway through the base building part of the plan finding it?

I've kept up the running over the holidays. I actually enjoyed the Christmas Eve and New Years Day runs more than I thought. Maybe the smug factor played a part there
Currently 3 weeks into the Hal Higdon Intermediate 2 marathon plan for London. I flirted with the Grad plan, but felt that HH suits me better with the Saturday pace runs followed by the Sunday LSR.
Signed up for the Raheny 5m on 29th Jan. Looking forward to that as I don't yet have an official sub-40 5 mile.

Must say, I'm missing the interaction of the novices thread. That joint goal really did keep us all focused.

The Muppet

Maximus Alexander wrote: »

I think it's a great plan Tom. The focus on time over distance, I have found, makes it easier to schedule your runs and stick to the prescribed paces. There's no temptation to go a little faster to get the run done sooner if you something to do after, for example. It builds up to decent mileage and there's some faster stuff in there too. It's been just the medicine to get me out of the post marathon slump.

Brilliant L, I really need to get my ass in gear so. Easy running sounds good at the moment.

Agree about the running to time, I've done that previously and I always found it enjoyable for the reasons you outline. Cheers