2018 DCM (& Limerick & Berlin) Graduates Log: How far can we go?

juke

OOnegative wrote: »

The progression run as I would do it is would start 15mins Easy, 15 mins Easy-Steady, 15 mins Steady and finally 15 mins MP. Try and keep the paces as consistent as possible would be best but may take a few tries to get used to that.

Ha, I managed that by fluke so :pac:

El CabaIIo wrote: »

Very easy is recovery. Everything else is marked out in the calculator under training paces I think.

Swashbuckler wrote: »

One thing that is drilled into Novices is to mind your pacing. One of the best things you can learn as Novices now is to start trying to dial into effort. It's easy get caught up in 'I must run x pace for y number of minutes as that's what's in my plan' but the reality is running by feel is worth learning and will help you a lot with racing. For the prescribed session above I'd guess Testosterscone chose the work Hard for a reason and didn't mention a pace race. Ignore the watch. Run each rep hard enough that you can complete the session but not so hard that your blasted after one rep. Don't look at the watch. Focus on holding your form and getting good turnover.

Given 'I must run x pace for y number of minutes' is already a challenge, I like the idea of ignoring the watch.

Testosterscone wrote: »

Gold star.

This is more about getting a bit more dialed into effort. Don't worry about pace. This should be as hard as you can go without straining. You have 9 min of easy running after each bout so it shouldn't feel like a taxing workout it is simply getting you touching on running fast but controlled.

You should always approach sessions with the mantra "train don't strain" Majority of us don't need to get faster (if you don't believe me go down to your local track and run a flat out 200m and then compare that to your average pace for a mile or 5km) its all about getting the body more comfortable at tolerating the paces.

Perfect, thanks all.

coogy

Ran today at 45 mins very easy pace. Now THAT was a challenge!!!

OOnegative

coogy wrote: »

Ran today at 45 mins very easy pace. Now THAT was a challenge!!!

It will stand to you in the long run, believe me. Hasn’t done skyblue46 any harm!!!

coogy

OOnegative wrote: »

It will stand to you in the long run, believe me. Hasn’t done skyblue46 any harm!!!

For sure!
Took about 10/15 minutes of thinking "hang on a minute........." but eventually settled into a rhythm and thought no more of it for the rest of the run.

Swashbuckler

coogy wrote:

Ran today at 45 mins very easy pace. Now THAT was a challenge!!!

If it makes you feel any better, around 75-80% of my weekly mileage is roughly at a pace at least 2min15s slower than my 10k pace. Easy miles are the key!

skyblue46

Swashbuckler wrote: »

If it makes you feel any better, around 75-80% of my weekly mileage is roughly at a pace at least 2min15s slower than my 10k pace. Easy miles are the key!

And as a percentage I think that's about 35% slower.

Swashbuckler

skyblue46 wrote:

And as a percentage I think that's about 35% slower.

Had to get the calculator out. Either I'm bad at maths or youre slagging my 10k time. Haha

skyblue46

Swashbuckler wrote: »

Had to get the calculator out. Either I'm bad at maths or youre slagging my 10k time. Haha

Ok 37.9%!!! Haha. Either way it illustrates how much slower your easy pace is...and very easy/recovery would be slower again.

Mr. Guappa

Great to have this thread up and running, and huge thanks to OOnegative for coming onboard to guide us. Thanks also to juke for taking the initiative and getting the ball rolling. As a group we made great strides over the past 6 months during DCM training, and I'm looking forward to seeing everyone's story develop over the next year.

A: What are your next goals?
So far, I'm signed up for 2 races next year - DCM and the Dungaravn 10 miler in February. Before that, there is a 4 mile race in Clonmel on Stephen's Day that I'm looking forward to, and a few more 5km and 10km races between then and the start of DCM '19 training.

B: What type of training do you intend to do over the winter?
I've taken it pretty handy over the past month since DCM (31 total miles, mainly easy to very easy, plus one parkrun last weekend), but I'll kick off the base building plan next week, and then the 5k/10k plan off the back of that.

C: Where do you hope to see yourself to be in 12 months with your running?
I'd like to run consistently for the next year, and to still enjoy running coming next December. Smashing PB's is obviously a goal, but that will hopefully be a by-product of good, consistent running. I've learned so much about running over the past 6 months or so, and I'd just like to continue adding to that knowledge base.

OOnegative

Anyone racing Jingle Bells on Saturday?

juke

OOnegative wrote: »

Anyone racing Jingle Bells on Saturday?

I said to my OH no more races until next year, but I may have accidentally entered. I have a bib at any rate

OOnegative

juke wrote: »

I said to my OH no more races until next year, but I may have accidentally entered. I have a bib at any rate

Go run it so if you have a bib, himself will understand.

Huzzah!

OOnegative wrote: »

Anyone racing Jingle Bells on Saturday?

Yep and looking forward to it. Kind of.

OOnegative

Huzzah! wrote: »

Yep and looking forward to it. Kind of.

PB chasing?

Huzzah!

OOnegative wrote: »

Huzzah! wrote: »

Yep and looking forward to it. Kind of.

PB chasing?

Might as well. Not feeling super sharp/fit but going to go out at PB pace and keep my fingers crossed.

OOnegative

Huzzah! wrote: »

Might as well. Not feeling super sharp/fit but going to go out at PB pace and keep my fingers crossed.

Good, hope it goes well for you. It’s a super quick route & last km or more is crazy fast.

juke

OOnegative wrote: »

Go run it so if you have a bib, himself will understand.

As long as he doesn't have to be cheering me on :pac:

Huzzah! wrote: »

Might as well. Not feeling super sharp/fit but going to go out at PB pace and keep my fingers crossed.

Well, you have been doing solid training and now you know your max heart rate is even higher than you thought, you can push even harder

Rossi7

OOnegative wrote: »

Anyone racing Jingle Bells on Saturday?

Do you mean racing as in just turning up and trotting around just to get the mug than yes I'll be going flat out
Cheers for taking us on OO

Mr. Guappa

For the training paces, I checked mine based on a parkrun last weekend, and also the HM I completed during DCM training. The advised paces based off both races are within a second or two of each other, so I'm very happy to go with those. The easy and very easy paces are so slow! I thought I was going slow, but jeez, these seem glacial!!

A couple of questions I had as I plan the year ahead:
1 - Should I go straight from the base building plan into the 5/10km plan, or leave a week or two in between? Or does it really matter?
2 - How should I adjust the plan to fit in the odd race mid-plan? Just have the race replace a session, or pause the plan for a week?

OOnegative

Mr. Guappa wrote: »

For the training paces, I checked mine based on a parkrun last weekend, and also the HM I completed during DCM training. The advised paces based off both races are within a second or two of each other, so I'm very happy to go with those. The easy and very easy paces are so slow! I thought I was going slow, but jeez, these seem glacial!!

A couple of questions I had as I plan the year ahead:
1 - Should I go straight from the base building plan into the 5/10km plan, or leave a week or two in between? Or does it really matter?
2 - How should I adjust the plan to fit in the odd race mid-plan? Just have the race replace a session, or pause the plan for a week?

1. Go straight into the plan from the base building, no need to take a break in between.
2. Yip, replace the session for the race is exactly what i’d do. If doing that make sure there is plenty of recovery between the race and session the following week.

Aoifemcc19

Huge well done Juke taking on the setting up of the Grads Thread and OON giving us some wisdom along the way , right now I need something to get me back in the running game!

A: What are your next goals?
To be honest firstly to get back running, have gone completely off the boil since DCM and strangely enough I'm not missing it one little bit!!! So I need to get my ass in gear. Second goal is to get over my hate of races and sign up for a few, a friend trying to persuade me to do Trim 10 mile and Mullingar half. I'm also hovering on the DCM 2019 sign up, would love to as really enjoyed this year but all my training buddies are refusing so it would be a completely different experience training solo. Every time the number of entries clicks down I panic :rolleyes:

B: What type of training do you intend to do over the winter?
Working up to starting the Grads base plan over the next week or 2. We got so lucky with our training for DCM that I need to get back to embracing the wind and rain. Also need to get back to my gym twice a week for S&C and try and fit in some pilates! Gave these more or less up last summer and really felt my marathon would have benefited if I had kept them up.

C: Where do you hope to see yourself to be in 12 months with your running?
To have completed more than 3 races (thats all i did this year) and if I do sign up to DCM to aim for 4.30 and knock 7 mins off this years time.

Huzzah!

Aoifemcc19 wrote: »

C: Where do you hope to see yourself to be in 12 months with your running?
To have completed more than 3 races (thats all i did this year) and if I do sign up to DCM to aim for 4.30 and knock 7 mins off this years time.

As our race times and paces were quite similar, I followed your training for DCM quite closely. I think you could target a quicker time than 4.30 for DCM 2019, particularly if you followed a plan for the shorter distances in the first half of the year and were able to achieve your first goal of racing more.

ariana`

Best of luck to everyone racing JB at the weekend. I hope there's loads of PBs

OOnegative

Best of luck to all racing this morning folks, will keep an eye on results here in Holland.

Huzzah!

Lots of successes this morning, so I’ll get my tale of woe In first.m. A full 2 minutes slower than my PB, which was set at JB last year. I ran as fast as I could and never gave up, so at least I can use the time for the training paces. Every cloud, eh?

OOnegative

Huzzah! wrote: »

Lots of successes this morning, so I’ll get my tale of woe In first.m. A full 2 minutes slower than my PB, which was set at JB last year. I ran as fast as I could and never gave up, so at least I can use the time for the training paces. Every cloud, eh?

Not every race is going to go the way you want, you gave the best you had today so don’t feel to despondent, move on and leave it there. It’s a quality session in your legs if nothing else.

Huzzah!

OOnegative wrote: »

Huzzah! wrote: »

Lots of successes this morning, so I’ll get my tale of woe In first.m. A full 2 minutes slower than my PB, which was set at JB last year. I ran as fast as I could and never gave up, so at least I can use the time for the training paces. Every cloud, eh?

Not every race is going to go the way you want, you gave the best you had today so don’t feel to despondent, move on and leave it there. It’s a quality session in your legs if nothing else.

Nope and I knew it was a cheeky punt off the back of very little training recently, so I can’t be disappointed. I didn’t have anything left at the end, so I’m happy that I didn’t give up. Onwards!

juke

There'll be faster days, Huzzah!

I had a good race, a PB by about 30 seconds, I think (set in 2011 ). I took over 2 minutes off my only 5k this year, a parkrun in March.

Great to have new paces to train against.

Hedgehoggy

Have been totally slammed with work so only getting to read through this now and posting. Thanks to juke for getting the thread started and to ooneg for helping. Did Jingle Bells today and I suppose that has me think about the next step etc. Bit disappointed after today. Got a PB but was a good bit off my goal....

A: What are your next goals?
I'm going to try to get a little faster over the start of 2019

B: What type of training do you intend to do over the winter?
Am basically just in a holding pattern at the mo... Think if I do roughly 30m per week I'll end the yr with 1500miles which I would be pretty chuffed with. Its a little bit of motivation anyway to keep up the running.... But, I had 4goals at the start of the yr, I've achieved them all except my 5k goal so am tempted to try to put in a bit of speed work over the next few weeks and trying for another PB at a park run or another 5k....

C: Where do you hope to see yourself to be in 12 months with your running?
Still running anyway... Other times when I started running I always did a race and then did nothing and would have to start from scratch all over again. If I can build running into my life, and get to a place where running is just a given that would be a great outcome.

OOnegative

Hedgehoggy wrote: »

Have been totally slammed with work so only getting to read through this now and posting. Thanks to juke for getting the thread started and to ooneg for helping. Did Jingle Bells today and I suppose that has me think about the next step etc. Bit disappointed after today. Got a PB but was a good bit off my goal....

A: What are your next goals?
I'm going to try to get a little faster over the start of 2019

B: What type of training do you intend to do over the winter?
Am basically just in a holding pattern at the mo... Think if I do roughly 30m per week I'll end the yr with 1500miles which I would be pretty chuffed with. Its a little bit of motivation anyway to keep up the running.... But, I had 4goals at the start of the yr, I've achieved them all except my 5k goal so am tempted to try to put in a bit of speed work over the next few weeks and trying for another PB at a park run or another 5k....

C: Where do you hope to see yourself to be in 12 months with your running?
Still running anyway... Other times when I started running I always did a race and then did nothing and would have to start from scratch all over again. If I can build running into my life, and get to a place where running is just a given that would be a great outcome.

Tom Brennan 5k on New Years Day is another quick one if you can stay disciplined over Silly Season!!!

Hedgehoggy

OOnegative wrote: »

Tom Brennan 5k on New Years Day is another quick one if you can stay disciplined over Silly Season!!!

Hmmmmm...... Sounds interesting!!!! Is that technically next Yr??? Could I count it in my 2018 goals! Sure what diff would 1 day make......

Strawberry Swan

I am very happy with my jingle bells race. I started a full 3 and half minutes late as had to queue for the loo :O But this meant I probably went out faster than I usually would trying to catch up with everyone. I was breathing heavy straight away but managed to keep up the pace and ran as fast as my breathing allowed. Body felt good. I bet my best 5k time from earlier this year by a minute and half. But my overall pb from years ago is still far off.

eyrie

Well done to everyone who raced yesterday! Some serious amounts taken off recent times for some people. But who cares about times, you were all only in it for the mug right??

Aoifemcc19

Huzzah! wrote: »

As our race times and paces were quite similar, I followed your training for DCM quite closely. I think you could target a quicker time than 4.30 for DCM 2019, particularly if you followed a plan for the shorter distances in the first half of the year and were able to achieve your first goal of racing more.

Have you been talking to my husband?? Glad someone has more faith in me...than me!!! Good on you doing Jingle Bells, I just couldn't face it! At least you are back running and racing!!

I've just this second signed up to DCM 19 so that is the kickstart I needed.
Need to peruse other races now to get me motivated and moving!!

Well done to all doing Jingle Bells sounds like good going only a month after the marathon. Hope you are all chuffed, better than us that have morphed into lard asses!! :rolleyes:

Strawberry Swan

Aoifemcc19 wrote: »

Have you been talking to my husband?? Glad someone has more faith in me...than me!!! Good on you doing Jingle Bells, I just couldn't face it! At least you are back running and racing!!

I've just this second signed up to DCM 19 so that is the kickstart I needed.
Need to peruse other races now to get me motivated and moving!!

Well done to all doing Jingle Bells sounds like good going only a month after the marathon. Hope you are all chuffed, better than us that have morphed into lard asses!! :rolleyes:

Congrats on entering You would be more than capable of going less than 4:30. With decent training to achieve shorter distance goals it will come to you. And it doesn't take long to get back into the swing of things, only last 2 weeks have I started running regularly and only doing 10 miles per week.

OOnegative

Well done to all Graduates who raced or PB’d this week. For those who raced, take it handy for first half of the week before you do anything fast paced again.

Silly season is upon us, don’t feel guilty if ye miss runs over this period, you gave enough sacrifice over marathon training to feel bad. Let the hair down if needs be, it’s been well earned. But come this day next month ye all better be on the dry like me!!! Well done folks.

coogy

Sooooo.......this week did not turn out as planned.

Missed two out of five runs, one of them being a 90 minute easy run yesterday.

What I'm a battling a little with is whether to:

a) continue on with the base plan, as if nothing happened

b) start again

c) wait till the new year


I'll be 100% honest and say that I am very tempted to keep on going, despite missing out on a couple of runs this week, only because of the training I already have behind me. But that may very well be me clutching at straws.......

skyblue46

coogy wrote: »

Sooooo.......this week did not turn out as planned.

Missed two out of five runs, one of them being a 90 minute easy run yesterday.

What I'm a battling a little with is whether to:

a) continue on with the base plan, as if nothing happened

b) start again

c) wait till the new year


I'll be 100% honest and say that I am very tempted to keep on going, despite missing out on a couple of runs this week, only because of the training I already have behind me. But that may very well be me clutching at straws.......

That's grand. Just stay on the plan. Don't chase lost miles. You're moving from sacrificing everything for DCM to incorporating running into your life. Allow for missed runs particularly at this time of the year.

juke

skyblue46 wrote: »

That's grand. Just stay on the plan. Don't chase lost miles. You're moving from sacrificing everything for DCM to incorporating running into your life. Allow for missed runs particularly at this time of the year.

Thanks for that...I had a fear I'd have a groundhog moment for week 2 for the next month

coogy

skyblue46 wrote: »

That's grand. Just stay on the plan. Don't chase lost miles. You're moving from sacrificing everything for DCM to incorporating running into your life. Allow for missed runs particularly at this time of the year.

Thanks for the reply S.

I think motivation may be a little on the low side but I'm sure that will pick up once I start entering races in the New Year.......have my eye on a handful already

OOnegative

Very very quiet around here, any running going on at all..........

juke

OOnegative wrote: »

Very very quiet around here, any running going on at all..........

See, if you were on strava ........:D

Precious little in my case, but have great plans for Saturday after my office party.

ReeReeG

OOnegative wrote:

Very very quiet around here, any running going on at all..........

There wasn't for 2 weeks for me, but got a run done tonight and all good!

I'll be back with questions as I get back into it, no doubt ðŸ˜

eyrie

OOnegative wrote: »

Very very quiet around here, any running going on at all..........

No! Not for me anyway But I'm going back to the physio next week and hopefully after that it might be a different story and I'll have something to post about :P

Rossi7

4th run since DCM last Saturday doing Jingle Bells, dragged myself around purely to get the mug. Getting a lot of work done at home before xmas so I'll be ticking over til the New Year. I'll try start the base plan next week

aloooof

OOnegative wrote: »

Very very quiet around here, any running going on at all..........

Another on the physio table here, at the moment. Almost 4 weeks into a 6-8 week suggested lay off, but after that I'll definitely have questions about your tempo's vs threshold's etc.

Huzzah!

Just keeping things ticking over this week. Notions of a tempo parkrun on Sunday but the party tonight might make me change my mind when the alarm goes off tomorrow morning.

Hedgehoggy

Still running here - but definitely not getting in the miles I had hoped to get in before the end of the year. Hopefully, I'll be able to do some longer runs when I finally get to the Christmas break.

I have a question about progress - and my starting point v. where I'm finishing up for the year. I did a 10k at the start of the year, trained for the marathon, and then did the Jingle Bells there last week. When I entered my new 5k time into the mcMillan calculator, it actually gave me my 10k time back - so they line up exactly.

I was wondering if this means I haven't really made any progress - have I plateaued in terms of speed?

OOnegative

Hedgehoggy wrote: »

I have a question about progress - and my starting point v. where I'm finishing up for the year. I did a 10k at the start of the year, trained for the marathon, and then did the Jingle Bells there last week. When I entered my new 5k time into the mcMillan calculator, it actually gave me my 10k time back - so they line up exactly.

I was wondering if this means I haven't really made any progress - have I plateaued in terms of speed?

Yip, you may as well quit now........

Joking aside, i’ll give my take on that, you have spent the last 4-5 months running slow miles minus any real speed work. Your body is used to the slow miles at this stage, so that Jingle Bells 5k isn’t a true reflection of what your capable of over 5k. Get more speed sessions into the legs and then run a 5k, bet the 5k time won’t line up with that 10k time then.

You have far from plateaued, years of progress yet, be patient about it.

Hedgehoggy

OOnegative wrote: »

Yip, you may as well quit now........

Joking aside, i’ll give my take on that, you have spent the last 4-5 months running slow miles minus any real speed work. Your body is used to the slow miles at this stage, so that Jingle Bells 5k isn’t a true reflection of what your capable of over 5k. Get more speed sessions into the legs and then run a 5k, bet the 5k time won’t line up with that 10k time then.

You have far from plateaued, years of progress yet, be patient about it.

Thanks - yes, will def have to get some speed work in!! There have been a good few times lately when I feel I am running fast only to find out after that my pace was slower than MP!!