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Are those my feet?
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Thanks again A for leading us novices through the DCM training this year, while achieving some great PBs yourself. I've no doubt that your running will go to the next level with the plan you're currently following. I bet after the 26th you'll have to increase those training paces yet again
Merry Christmas to you and good luck Stephens day (I presume you're doing the Clonmel 4 miler)0 -
Cheers D!Lambay island wrote: »Best of luck on the 26th
Cheers K! I look on in awe at your regular 6am runs over the past few weeks... amazing stuff!Enjoy the festivities A! What a year it's been for you, one deserved success after another.
Here's to more of the same for 2020!!
Cheers J. I'm not quite finished with 2019 just yet though :pac:Comic Book Guy wrote: »Congrats on a brilliant year of running A.
Congrats again on guiding all the Novices home and the tremendous body of advice, effort and guidance you provided throughout that thread. I didn't think it was possible but you raised the bar again.
Looking forward to following your upward graph throughout 2020.
Thanks E!!!!! Happy Birthday to you tooHappy belated birthday! Hope you’ve a great Christmas and best of luck in the 26th.
Thanks T! Being a mentor was very much a highlight of the year for me, and it's great to see so many of the novices doing really great training since DCM... you and plenty of your fellow grads are poised for great things in 2020.Thanks again A for leading us novices through the DCM training this year, while achieving some great PBs yourself. I've no doubt that your running will go to the next level with the plan you're currently following. I bet after the 26th you'll have to increase those training paces yet again
Merry Christmas to you and good luck Stephens day (I presume you're doing the Clonmel 4 miler)
Yeah, it's the Clonmel 4 miler I'm doing. Did it last year too, and the Clonmel 10k in May covers the same ground, so I know the route very well. Best of luck in Togher!0 -
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Well done on your PB but i totally get what you mean about not feeling it in a race! I admitted the other day that i actually thought about stopping or even worse faking an injury during Jingle bells:eek: Just like you i persevered & was very happy i did! So huge well done on not giving up & finishing the race 0
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Laineyfrecks wrote: »Well done on your PB but i totally get what you mean about not feeling it in a race! I admitted the other day that i actually thought about stopping or even worse faking an injury during Jingle bells:eek: Just like you i persevered & was very happy i did! So huge well done on not giving up & finishing the race
When I'm going through it, it's the worst feeling ever. But it vanishes fairly soon after the finishing line and before long I'm wondering if I could have pushed harder :rolleyes:
I always learn more from the races that don't go to plan. In this case, the main lesson for me was preparation. We can't give all races DCM levels of pre-race prep of course, but this was a nice reminder that some level of focus is required in the day or two before any race, at least for me. So, maybe a Stephen's Day race is not the best idea for me in future.0 -
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30th December - 5th January
This is the first week of a 12-week plan to the Mallow 10 miler in March. I'm following the P&L FRR 31-45 mpw plan, although I'll be adding a few GA or recovery miles most weeks to make it more of a 35-50 plan.
Monday: 9.20 miles GA @ 9:48
A little bit of juggling with the runs this week. Did GA miles here instead of endurance just to ease the legs back into things following last weeks 4 mile race. I did chuck a big climb in towards the end, so there was some bit of "stuff" involved. A very nice run.
Tuesday: 3.27 miles recovery @ 10:42
A few handy miles to round out 2019. Thanks for all the nice comments regarding my year - very happy with the progress made!
Wednesday:
Rest
Thursday: 7.28 miles GA + speed @ 9:58
4 miles GA, followed by 6 x 12s hills, then 6 x 100m strides. Late in the evening by the time I set out for this - felt like ages since I'd ran. The hills were a nice release - recoveries were jog back down to the start. Double checked this after as I remember kellygirl and others had super long recoveries for similar hill work, but yeah, the book specified just jog back as recovery. Left hamstring felt a touch tight afterwards - a product of sporadic stretching and foam rolling over the festive period I reckon.
Friday: 9.09 miles endurance @ 9:13
8 miles endurance plus a mile cool down. Got easier as it went. First few miles were tough and I found it hard to imagine lifting the pace but started enjoying it as I came off the back roads onto the straighter "main" road, and the paces were fine as the miles racked up.
Saturday: 2.08 miles recovery @ 10:49
Couple of handy miles just to get the legs moving between tougher days.
Sunday: 7.53 miles LT @ 8:58
2 x 12 mins at 7:02-7:12, with 4 mins jog recovery. New, more testing paces for this, based on my 4 mile time. This was tough going. I'd doubt very much that I could maintain this pace for an hour as mentioned in the book. As per the book, a mile or so warm-up was followed by a few strides, then into the LT stuff. Really struggled to hit the pace for the first set, although looking back it was generally more uphill than anything, and the second set was also less than flat. I'll try and find more even terrain for the next one of these. Paces were 7:25, 7:10; 7:07, 7:13. A horrible day out, and a less than ideal nights sleep probably didn't help either. Passed a fellow runner in the lashing rain who made a wipers motion followed by a huge smile and high five
38.4 miles for the week. A solid start to the plan. There's a bit more stuff in the P&L plans than I'm used to, so I'll try and monitor that as the weeks progress and make sure it doesn't become too much.0 -
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Mr. Guappa wrote: »
Sunday: 7.53 miles LT @ 8:58
2 x 12 mins at 7:02-7:12, with 4 mins jog recovery. New, more testing paces for this, based on my 4 mile time. This was tough going. I'd doubt very much that I could maintain this pace for an hour as mentioned in the book. As per the book, a mile or so warm-up was followed by a few strides, then into the LT stuff.
You'd actually be surprised at whether you'd be able to maintain this pace for an hour. I had similar thoughts going into Mallow 10 and Charleville HM races, but was able to do it. Hopefully your plan will have a lot more LT miles for you to gain more confidence over this pace38.4 miles for the week. A solid start to the plan. There's a bit more stuff in the P&L plans than I'm used to, so I'll try and monitor that as the weeks progress and make sure it doesn't become too much.
I knew a mentor who used to say trust in the plan Embrace the stuff, you'll soon get used to it and it will really bring you on. Once you're alternating easy days and tough ones, you should be good.
I think 2020 will be an even better running year for you than 2019 (if that's even possible). Looking forward to seeing the progress in this log0 -
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Cheers V. All going well, I intend following the FRR plan for my 5k block after this too, so hopefully these plans agree with me. The main noticeable difference really from what I was used to with the grads plans are the endurance runs. It feels like a natural progression at this stage to add a small bit of spice to the long runs anyway, and I've really enjoyed each endurance run so far.Great week! I'm interested to see how you get on with that plan
and how you like it.
Yeah, there are weekly LT runs for the first 6 or so weeks, topping out at a 36 minute whopper!You'd actually be surprised at whether you'd be able to maintain this pace for an hour. I had similar thoughts going into Mallow 10 and Charleville HM races, but was able to do it. Hopefully your plan will have a lot more LT miles for you to gain more confidence over this pace
I knew a mentor who used to say trust in the plan Embrace the stuff, you'll soon get used to it and it will really bring you on. Once you're alternating easy days and tough ones, you should be good.
I think 2020 will be an even better running year for you than 2019 (if that's even possible). Looking forward to seeing the progress in this log
I went back and looked at my 10k PB from last July, and the pace for that was 7:13/mile (44:48), which is just outside the current LT paces (7:12-7:02). So, with a bit of improvement in the six months since, you'd expect that I'd go close to holding that pace for an hour alright.
The LT sessions get a touch longer each week - and bizarrely, even though it's only a day later I can't wait to see how I get on with the next oneI tend to mostly do LT sessions off HR and they are considerably slower than the LT pace specified in the book or actually on any calculator. When i do LT off HR my pace is closer to my Tempo pace than Threshold pace and i do feel i can maintain my LTHR for an hour (at a push), LT Pace definitely not, so you're not alone there. But i bet you will get more used to it as the weeks go on, that's the idea i suppose!
I'll be following closely, very interested to see how you find the plan, it's definitely my most read running book, i keep going back to it even though i'm not following the plans specifically.! That's interesting regarding the HR, you've piqued my interest - out of curiousity now I'll have to go away and do some maths and see how the HR zones compare to what I did yesterday! FRR is a great book for sure.. lots of quality info in there and easy to dip in and out of. 0 -
Mr. Guappa wrote: »Sunday: 7.53 miles LT @ 8:58
2 x 12 mins at 7:02-7:12, with 4 mins jog recovery. New, more testing paces for this, based on my 4 mile time. This was tough going. I'd doubt very much that I could maintain this pace for an hour as mentioned in the book. As per the book, a mile or so warm-up was followed by a few strides, then into the LT stuff. Really struggled to hit the pace for the first set, although looking back it was generally more uphill than anything, and the second set was also less than flat. I'll try and find more even terrain for the next one of these. Paces were 7:25, 7:10; 7:07, 7:13. A horrible day out, and a less than ideal nights sleep probably didn't help either. Passed a fellow runner in the lashing rain who made a wipers motion followed by a huge smile and high fiveI tend to mostly do LT sessions off HR and they are considerably slower than the LT pace specified in the book or actually on any calculator. When i do LT off HR my pace is closer to my Tempo pace than Threshold pace and i do feel i can maintain my LTHR for an hour (at a push), LT Pace definitely not, so you're not alone there. But i bet you will get more used to it as the weeks go on, that's the idea i suppose!
I always did the FRR LT sessions by HR as well. Effort really is king for this type of session. If you're throwing hills into the mix, it's very hard to run these by pace only.
Good luck with the plan 0 -
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I always did the FRR LT sessions by HR as well. Effort really is king for this type of session. If you're throwing hills into the mix, it's very hard to run these by pace only.
Good luck with the plan
Cheers E!
FWIW, I went back and checked my HR for that session and how it stacked up against the recommended ranges.
Using a recent max HR of 196 (using the watch) from my race a couple of weeks ago, and a resting HR of 57 (GC average for last 4 weeks) the recommended ranges come in as:
Maximal HR (80-91%) = 157-178
Heart Rate Reserve (75-88%) = 161-179
I could have used higher Max figures from the Dublin Half (198) or Clonmel 10k last May (203), but went with something recent, and given that they were all taken using the watch there is a fair margin of error, but still, useful as a starting point.
My HR for the session, using the HR strap, was as follows:
Rep|Distance|Avg HR|Max HR
1 | 1.0| 171 |182
1 | 0.64| 178 |182
2 | 1.0| 176 |183
2 | 0.68| 185 |189
So for most of it I was operating at the upper end of the range, and for the last bit I was above the range. Pace wise I was mainly in the right areas, although too slow for the first mile. Next one of these is on Saturday, so I'll try a more friendly route and see how it compares.0 -
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Fair play on starting up the swimming lessons again. It'll get you Ironman ready for 2021, no walls to worry about in the sea.
Are you going to do any prep race before Mallow - any target time yet?
Cheers T! Is it to early too call myself a multi-sport athlete?
I've plenty of prep races lined up before Mallow actually. First up is the Dungarvan 10 miler in a few weeks time. Then, the plan has two tune-up races (8k-10k), 4 and 2 weeks out from the target race, so I've the Adare 10k 4 weeks before Mallow, and maybe a parkrun 2 weeks before - although I see there's a 5k and 10k in Crosshaven that weekend which might be options, if not a bit too far to travel.
As for target time - I'll see how Dungarvan goes and try and better that anyway in Mallow, although I understand Mallow is a slightly tougher course. I did 78:22 in Dungarvan last year, narrowly missing out on a 5 minute PB. I'd like that 5 minute PB this year, so 73:22 is the rather random target for Dungarvan. Sub 70 would seem to be out of my range this year I reckon.0 -
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