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

Swashbuckler

Hedgehoggy wrote:

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

I'd agree with what B said but also remember progress isn't always measured in times. All that marathon training has built up a huge base. You're progress has been on the endurance side. Complement that with some training for shorter stuff and you should see gains.

Swashbuckler

Which, after reading back, is exactly what B said anyway. Lol

Hedgehoggy

Swashbuckler wrote: »

Which, after reading back, is exactly what B said anyway. Lol

Thanks.I actually hadn't thought of it like that. My endurance is way way btr. Maybe I was a bit ambitious with my goal time too and need to think about taking smaller chunks off time off gradually. I would love to one day go sub 20. Think that will be a long term goal!

Huzzah!

Hedgehoggy wrote: »

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?

One of my goals for 2019 is to get my shorter distance times to scale up. I find calculators quite inaccurate because I'm lacking in endurance. I'd love to be able to run the 10k time that my 5k time predicts.

OOnegative

Huzzah! wrote: »

One of my goals for 2019 is to get my shorter distance times to scale up. I find calculators quite inaccurate because I'm lacking in endurance. I'd love to be able to run the 10k time that my 5k time predicts.

You’ll get that the less ‘elite’ say you are, my 5k PB puts me down as as a sub 3 marathon runner(yeah right!!). The faster you are the more times on those calculators add up from my experience, I tend to only use them for training paces and ignore them otherwise as there not good for the ego sometimes.

gypsylee

I've signed up for a Winter Group Run Training 12 Week Block starting on the 7th of January. Three times a week. It's for runners to build their distance and speed. Its the speed part I am interested in as hoping to improve my 5k and 10k times in 2019.

Applegirl26

gypsylee wrote: »

I've signed up for a Winter Group Run Training 12 Week Block starting on the 7th of January. Three times a week. It's for runners to build their distance and speed. Its the speed part I am interested in as hoping to improve my 5k and 10k times in 2019.

That sounds brilliant gypsylee. Let us know how you find it.

I'm now on week 5 of the base building plan and will be starting my proper training for Manchester when that finishes. Super duper excited for it though I'm sure once I'm midway through it, I'll be thinking what the heck have I done here?!

I'm thinking of the beginner grads plan as my current weekly mileage is only 30ish miles. I'm concerned that the longest run is "just" 3 hours and, let's face it, I'll be out there on the day for a lot longer than that! Is there another plan someone could recommend or will I stick to the grads one? Thanks so much.

Mr. Guappa

Applegirl26 wrote: »

That sounds brilliant gypsylee. Let us know how you find it.

I'm now on week 5 of the base building plan and will be starting my proper training for Manchester when that finishes. Super duper excited for it though I'm sure once I'm midway through it, I'll be thinking what the heck have I done here?!

I'm thinking of the beginner grads plan as my current weekly mileage is only 30ish miles. I'm concerned that the longest run is "just" 3 hours and, let's face it, I'll be out there on the day for a lot longer than that! Is there another plan someone could recommend or will I stick to the grads one? Thanks so much.

I wouldn't worry about the longest runs being "only" 3 hours. The plan is not about just about any single run, it's about the accumulated miles over each week meaning you'll be running that 3 hours on tired legs. I don't know enough to even suggest any other plans, and I guess a big selling point for the grads plans is that people here will have more familiarity with them and so might be able to offer more detailed advice, maybe?

Huzzah!

Applegirl26 wrote: »

That sounds brilliant gypsylee. Let us know how you find it.

I'm now on week 5 of the base building plan and will be starting my proper training for Manchester when that finishes. Super duper excited for it though I'm sure once I'm midway through it, I'll be thinking what the heck have I done here?!

I'm thinking of the beginner grads plan as my current weekly mileage is only 30ish miles. I'm concerned that the longest run is "just" 3 hours and, let's face it, I'll be out there on the day for a lot longer than that! Is there another plan someone could recommend or will I stick to the grads one? Thanks so much.

This is a big reason I didn't participate on the Novices thread: my LSRs for Berlin topped out at three hours/16 miles. I was nervous that seeing all of you running big long runs at the weekend would put me on edge.

It wasn't a problem for me at all on the day. As Mr Guappa says, it's not about any single run, really; it's about the accumulated miles in your legs over the duration of the plan. My plan said that the LSR would replicate the end of the marathon because of the cumulative fatigue. I didn't really believe this but it wasn't that far off.

I guess it depends on how much of a psychological boost you would get from covering the extra miles in training.

Applegirl26

Mr. Guappa wrote: »

I wouldn't worry about the longest runs being "only" 3 hours. The plan is not about just about any single run, it's about the accumulated miles over each week meaning you'll be running that 3 hours on tired legs. I don't know enough to even suggest any other plans, and I guess a big selling point for the grads plans is that people here will have more familiarity with them and so might be able to offer more detailed advice, maybe?

Thanks A. Yup, that's exactly what I was thinking too. I remember the mentors discussing how some recommend not to go over 3hours in a training run as after that the negatives outweigh the positives. My longest training runs for dcm often went to four hours and more. I remember feeling wiped out after them, even after the taper I still felt exhausted tbh. The 3 hour long run might be the way to go so. Thanks.

Applegirl26

Huzzah! wrote: »

This is a big reason I didn't participate on the Novices thread: my LSRs for Berlin topped out at three hours/16 miles. I was nervous that seeing all of you running big long runs at the weekend would put me on edge.

It wasn't a problem for me at all on the day. As Mr Guappa says, it's not about any single run, really; it's about the accumulated miles in your legs over the duration of the plan. My plan said that the LSR would replicate the end of the marathon because of the cumulative fatigue. I didn't really believe this but it wasn't that far off.

I guess it depends on how much of a psychological boost you would get from covering the extra miles in training.

Thanks so much for the reply Huzzah! By my own choice I went up to 22 miles in training for dcm, thinking it would give me a psychological edge on the day. It did to some degree but I also got tired very early so it backfired on me really. Though running for just 3 hours does make me panic a bit too! Ha!

Testosterscone

Applegirl26 wrote: »

That sounds brilliant gypsylee. Let us know how you find it.

I'm now on week 5 of the base building plan and will be starting my proper training for Manchester when that finishes. Super duper excited for it though I'm sure once I'm midway through it, I'll be thinking what the heck have I done here?!

I'm thinking of the beginner grads plan as my current weekly mileage is only 30ish miles. I'm concerned that the longest run is "just" 3 hours and, let's face it, I'll be out there on the day for a lot longer than that! Is there another plan someone could recommend or will I stick to the grads one? Thanks so much.

The long run always seems to be a bit of a stickler for people but if you ask any elites would they do a 30-40 mile run as part of a long run they would flat out refuse for fear of injury. These are folks running 100-120 mpw so are well conditioned.

The thing is at there average pace would bring them in around that 3 hr mark so why would we ask a beginner to do the same without years of mileage under there belt.

Similarly we wouldn’t ask ultra runners to do 70 mile long runs to prepare for a 100 mile ultra.

Most people run too long for their long run to condition them to tolerate the distance rather than improve running fitness. There can be a little overlap here but they are not the same thing.

Applegirl26

Testosterscone wrote: »

The long run always seems to be a bit of a stickler for people but if you ask any elites would they do a 30-40 mile run as part of a long run they would flat out refuse for fear of injury. These are folks running 100-120 mpw so are well conditioned.

The thing is at there average pace would bring them in around that 3 hr mark so why would we ask a beginner to do the same without years of mileage under there belt.

Similarly we wouldn’t ask ultra runners to do 70 mile long runs to prepare for a 100 mile ultra.

Most people run too long for their long run to condition them to tolerate the distance rather than improve running fitness. There can be a little overlap here but they are not the same thing.

Thanks for the reply testosterscone. Having taken a different approach for dcm, I'm happy to try something new this time. I totally see the reasoning behind maxing the long run at 3 hours and I'll work hard to increase up my weekly mileage in general.

Aoifemcc19

Applegirl26 wrote: »

Thanks for the reply testosterscone. Having taken a different approach for dcm, I'm happy to try something new this time. I totally see the reasoning behind maxing the long run at 3 hours and I'll work hard to increase up my weekly mileage in general.

Will be dying to see how you get on with the maxing at 3 hours!! I did the 22 miler in training for DCM but was happy I did on the day felt it stood to me but if capping long runs at 3 miles works then I could totally cope with that!! :cool:

Well done on your training, you are going great guns!! I'm doing 3 runs a week until the end of the year with two S&C sessions in gym and I'll get my head around a plan after Christmas!

Applegirl26

Aoifemcc19 wrote: »

Will be dying to see how you get on with the maxing at 3 hours!! I did the 22 miler in training for DCM but was happy I did on the day felt it stood to me but if capping long runs at 3 miles works then I could totally cope with that!! :cool:

Well done on your training, you are going great guns!! I'm doing 3 runs a week until the end of the year with two S&C sessions in gym and I'll get my head around a plan after Christmas!

Thanks Aoife. Your 22 miler inspired me to do mine!

Strawberry Swan

Week 1 of Base training done. Only got in 3 easy runs rather than 4 and no long run. Was feeling extremely fatigued all this week after the Jingle Bells 5k. And my chest felt tired too so decided best not push it. Slept and rested loads and feeling much better now.

Something I've been wondering about. Dunno if there's a definite answer. I was talking to a guy before the JB race and he was saying he pukes a lot in training and racing. Lovely I know but gotta admire the dedication! I've never puked or felt like it. When I'm pushing myself as hard as I can my breathing is extremely laboured and eventually I start to choke a bit so need to pull back to get breaths in again. I cant imagine going any faster as my breathing just wont allow it. Does not puking mean I'm not pushing myself as hard as I could be? Honest opinions are welcome.

Testosterscone

Strawberry Swan wrote: »

Week 1 of Base training done. Only got in 3 easy runs rather than 4 and no long run. Was feeling extremely fatigued all this week after the Jingle Bells 5k. And my chest felt tired too so decided best not push it. Slept and rested loads and feeling much better now.

Something I've been wondering about. Dunno if there's a definite answer. I was talking to a guy before the JB race and he was saying he pukes a lot in training and racing. Lovely I know but gotta admire the dedication! I've never puked or felt like it. When I'm pushing myself as hard as I can my breathing is extremely laboured and eventually I start to choke a bit so need to pull back to get breaths in again. I cant imagine going any faster as my breathing just wont allow it. Does not puking mean I'm not pushing myself as hard as I could be? Honest opinions are welcome.

I used to puke regularly mid session (nothing like a 1 min recovery for 400s being hunched over in the infield)

I then stopped eating so close to training. It’s not always about effort and likewise not every session should be gut wrenching I have improved more since I stopped doing every session flat out. Focus on the aim of the workout and the graduates plan should have very little ball busting work

juke

Adding myself to the 'used to run occasionally, now hobble a lot' list. I'm even skipping the gym

Niggly knee. Very similar in feeling to an old injury, but I'm not feeling improvement with exercises given then. I'll give it another couple of days before I make a physio call.

I can't say I'm too gutted, listening to the howling wind outside. Anybody else dreaming of the sweltering humid days of the summer?

eyrie

juke wrote: »

Adding myself to the 'used to run occasionally, now hobble a lot' list. I'm even skipping the gym

Niggly knee. Very similar in feeling to an old injury, but I'm not feeling improvement with exercises given then. I'll give it another couple of days before I make a physio call.

Ah crap

eyrie

I made it out for an actual run yesterday - all of 3 miles and slower than I've run in about a year so it was a bit horrifying but aside from the lack of fitness it was lovely to be out for a run. Back to the physio tomorrow for my follow up so we'll see what happens!

juke

eyrie wrote: »

I made it out for an actual run yesterday - all of 3 miles and slower than I've run in about a year so it was a bit horrifying but aside from the lack of fitness it was lovely to be out for a run. Back to the physio tomorrow for my follow up so we'll see what happens!

Excellent news. You can begin to take some of the slack for the rest of us.

Huzzah!

juke wrote: »

Adding myself to the 'used to run occasionally, now hobble a lot' list. I'm even skipping the gym

Niggly knee. Very similar in feeling to an old injury, but I'm not feeling improvement with exercises given then. I'll give it another couple of days before I make a physio call.

I can't say I'm too gutted, listening to the howling wind outside. Anybody else dreaming of the sweltering humid days of the summer?

Hope a few days’ rest and the exercises help.

I’m longing for that rare beast of a hot day with low humidity.

Huzzah!

eyrie wrote: »

I made it out for an actual run yesterday - all of 3 miles and slower than I've run in about a year so it was a bit horrifying but aside from the lack of fitness it was lovely to be out for a run. Back to the physio tomorrow for my follow up so we'll see what happens!

Good luck!

eyrie

juke wrote: »

Excellent news. You can begin to take some of the slack for the rest of us.

Ha, I wouldn't be counting on me if I were you :P My dumb leg still isn't any better, but not running doesn't seem to make a difference so maybe I might as well run? That's going to be my argument when I go to the physio later anyway

Applegirl26

juke wrote: »

Anybody else dreaming of the sweltering humid days of the summer?

Yes! I hate running in the dark. It really restricts where I can run and I'm more than a bit fed up already of the same loops and routes. Also the rain seems to wait especially for when I lace up! My shoes are either on my feet or drying out in the hot press.
Ok, no more moaning, I promise.

Hope your knee is feeling better soon.

El CabaIIo

Applegirl26 wrote: »

Yes! I hate running in the dark. It really restricts where I can run and I'm more than a bit fed up already of the same loops and routes. Also the rain seems to wait especially for when I lace up! My shoes are either on my feet or drying out in the hot press.
Ok, no more moaning, I promise.

Hope your knee is feeling better soon.

The day will eventually come when you'll learn to love running in the rain in winter(mainly because it doesn't rain when it's-10:)) You'll have built up the shoe collection to cover everyday of the month, you'll have enough race T-shirts to outnumber every other item of clothing you own, a cool drizzle will become refreshing, everyone looking at you like you're a lunatic thrashing your way through temporary lakes on the road like a part-time triathlete and re-refreshing with a nice hot shower and hot chocolate when you get in the door knowing you got it done.

kittyclaws

Hi! I'm so late to the party :rolleyes:
It's great seeing how everyone else is doing - I haven't read boards in weeks as I've had serious running envy, but I'm starting to recover now so I thought I'd give a quick update!
Marathon recovery went fine, I took 2 weeks off and then started back doing a few easy runs. I signed up for the Clontarf 5 mile and took nearly 5 minutes off my PB time
Then I got sick :rolleyes: What I assumed to be the flu turned out to be a bad virus, I was signed off work for 4 weeks and told to rest. I'm back in work now, I'm still not completely better but I'm hoping I'll be able to start back training soon. I really miss running! I'll do a test run next Monday and go from there.

A: What are your next goals?
I signed up for cross country with my club, first race supposed to be January 6th- God help me :eek:

B: What type of training do you intend to do over the winter?
Im hoping to be back doing 5k's on my lunch break and then build from there. I'll pay close attention to how my body reacts to running and adapt appropriately - I'd rather miss a few weeks now and come back strong when I'm ready.

C: Where do you hope to see yourself to be in 12 months with your running?
I signed up for DCM19 the day after the marathon, so that will be my main focus for next year! My plan is to focus on getting my 5k time down for the spring, and then find a good marathon plan.
Overall I hope to improve my 5k time by 2-3 minutes and take 5 mins off my 10k time.

OOnegative

kittyclaws wrote: »

Hi! I'm so late to the party :rolleyes:
It's great seeing how everyone else is doing - I haven't read boards in weeks as I've had serious running envy, but I'm starting to recover now so I thought I'd give a quick update!
Marathon recovery went fine, I took 2 weeks off and then started back doing a few easy runs. I signed up for the Clontarf 5 mile and took nearly 5 minutes off my PB time
Then I got sick :rolleyes: What I assumed to be the flu turned out to be a bad virus, I was signed off work for 4 weeks and told to rest. I'm back in work now, I'm still not completely better but I'm hoping I'll be able to start back training soon. I really miss running! I'll do a test run next Monday and go from there.

A: What are your next goals?
I signed up for cross country with my club, first race supposed to be January 6th- God help me :eek:

B: What type of training do you intend to do over the winter?
Im hoping to be back doing 5k's on my lunch break and then build from there. I'll pay close attention to how my body reacts to running and adapt appropriately - I'd rather miss a few weeks now and come back strong when I'm ready.

C: Where do you hope to see yourself to be in 12 months with your running?
I signed up for DCM19 the day after the marathon, so that will be my main focus for next year! My plan is to focus on getting my 5k time down for the spring, and then find a good marathon plan.
Overall I hope to improve my 5k time by 2-3 minutes and take 5 mins off my 10k time.

Welcome back, only thing I will say to you at the minute is do not run a step till you are fully sure that you are over the virus.

Strawberry Swan

Update for last 2 weeks

Haven't got much running done mainly due to being so busy with work and a few nights out. This past week I got 3 runs done - 12 miles and the previous week only 2 runs. Good news is my speed is much improved since before marathon training. I took 17 secs off my best 3k time of this year. Bad news is I'm wheezing if I run hard since Jingle Bells. I don't have asthma. Will go to doc in new yr if it doesn't clear up.

I decided I would redo my second week of base training last week since my volume was so bad. I should be doing at least 4 runs every week. Should I start the whole thing again or continue and up my runs to 4 or 5?

Happy Christmas and New Year to everyone, especially OOnegative

Applegirl26

Happy Christmas to you all! It's been an amazing 6 months x

Dealerz2.0

Hi All
I’m very late getting to post on this thread- thanks for setting it up-I have to say I really suffered a lack of motivation since DCM, but I’m really looking forward to posting more on here over the next few months.

To begin, I loved the training for DCM, didn’t really have the race I wanted (not everyone does I know) as my pace was too aggressive and I had two weeks of no running prior to DCM cause of a niggle in my foot.

So really looking forward to kicking into training again.

A: what are your next goals?

I have signed up for Belfast Marathon, Dublin again as well as trim 10 mile and bohermeen (so far!)

B: what type of training do you intend to do over the winter?

I’m a bit late into winter now, however with 18 weeks to Belfast, I’m planning on doing 4 weeks of base training and then the Beginners marathon plan to get me to Belfast, hopefully intact!!

C: where do you hope to see yourself in 12 months with your running?

Hopefully a stronger runner ( I really appreciate now how important staying injury free is) , I finished 4:23 in Dublin, so my plans will be for 4:10/4:15 in Belfast and a closer attempt at sub 4 in Dublin 2019.

As I said I’m really looking forward to kicking off on a structured plan again.

Cheers

Huzzah!

Dealerz2.0 wrote: »

I have signed up for Belfast Marathon, Dublin again as well as trim 10 mile and bohermeen (so far!)

Great goals. it's good to have you back. I was happy to see you back running on Strava. Looking forward to the new log *ahem*.

Happy new year, all! Here's to a great 2019

Hedgehoggy

Took the foot off the gas completely since DCM but now thinking new year, new focus... so trying to get back to proper runs etc. I suck at searching these forums for links etc - would anyone mind posting the base plan again??!! TIA

Hope everyone had a great Christmas and best wishes for 2019 in running and more generally!

Also thinking that I'll invest in a snazzy watch during the sales - is there still a Strava group active??

Huzzah!

Hedgehoggy wrote: »

Took the foot off the gas completely since DCM but now thinking new year, new focus... so trying to get back to proper runs etc. I suck at searching these forums for links etc - would anyone mind posting the base plan again??!! TIA

Here ya go:

juke wrote: »

So the graduates plan, devised by Testosterscone, is here
Pacing calculator link

There's a general Boards Strava group but I wouldn't have the first clue in how to link you there.

skyblue46

Search Strava for Boards AC and then simply join it.

The Novices group is still there. Search for DCM Novices 2018 and request to join it. We'll add you to it then.

juke

I've been MIA for a while - spending more time seeing what other sports look like on Strava, rather than running

Who knew a hour sailing would burn 400 calories?!

I have a knee problem (cruciate), but no symptoms when I run. I don't know if running aggravates it, though. I'll get back to my physio next week. It was hard enough coming to terms with a 6.30 alarm and going back to work today. I'm such a snow flake.

I'm working on 2019 goals at the moment. I have aced procrastination

eyrie

juke wrote: »

I'm working on 2019 goals at the moment. I have aced procrastination

Riiiiiight there with you. The thoughts of all the reading I have to catch up on Boards is sending me off to find somewhere else on the internet to procrastinate :pac:
That's before I even think of coming up with my own goals :rolleyes:

Sorry about the knee, will keep fingers crossed for you! Let us know what the physio says

ReeReeG

I probably know the answer to this already, but should I use the 10k race time from over Christmas when getting my paces for the grads plan, rather than a PB from end Sept..?

My reluctance comes from knowing it means a much slower very easy pace :rolleyes:

Rossi7

It's your most recent race so would be a better indication of where you are currently. I'll be using my Jingle Bells time myself

OOnegative

ReeReeG wrote: »

I probably know the answer to this already, but should I use the 10k race time from over Christmas when getting my paces for the grads plan, rather than a PB from end Sept..?

My reluctance comes from knowing it means a much slower very easy pace :rolleyes:

Most recent PB would be my choice as it indicates current level of fitness.

ReeReeG

Rossi7 wrote:

It's your most recent race so would be a better indication of where you are currently. I'll be using my Jingle Bells time myself

OOnegative wrote:

Most recent PB would be my choice as it indicates current level of fitness.

The answers I didn't want! Ah no, makes sense alright... I'll just need to get back to where I was so I can readjust the paces again I guess

Kellygirl

ReeReeG wrote: »

The answers I didn't want! Ah no, makes sense alright... I'll just need to get back to where I was so I can readjust the paces again I guess

I was just going to say that. After a few weeks of training, if you do a race you’ll find your paces will probably change. I thought the paces were very slow at the start but you feel it in some of the sessions - especially the CV, AP and VO2 stuff. If they are too fast for you you’d have some job doing the sessions.

ReeReeG

I have another question

With the hill workouts;
1. how steep a hill is needed? Using that hill in DCM at Milltown as an example (near the Spar), about that steepness, or more? or less?
2. do you run them fairly flat out? but bearing in mind you want all 8 at the same pace, or more like 5k/10k pace?

That is all... for now.

skyblue46

ReeReeG wrote: »

I have another question

With the hill workouts;
1. how steep a hill is needed? Using that hill in DCM at Milltown as an example (near the Spar), about that steepness, or more? or less?
2. do you run them fairly flat out? but bearing in mind you want all 8 at the same pace, or more like 5k/10k pace?

That is all... for now.

1. The ideal gradient is about 6%. I'm not sure about the hill in Milltown...everything felt tough after 20 miles, even the rumble strips. The Khyber road in the Phoenix Park is a good example.

2. About 3/5k pace but pace is less important than good form.

Kellygirl

ReeReeG wrote: »

I have another question

With the hill workouts;
1. how steep a hill is needed? Using that hill in DCM at Milltown as an example (near the Spar), about that steepness, or more? or less?
2. do you run them fairly flat out? but bearing in mind you want all 8 at the same pace, or more like 5k/10k pace?

That is all... for now.

skyblue46 wrote: »

1. The ideal gradient is about 6%. I'm not sure about the hill in Milltown...everything felt tough after 20 miles, even the rumble strips. The Khyber road in the Phoenix Park is a good example.

2. About 3/5k pace but pace is less important than good form.

I use this link that Skyblue gave me at once stage to calculate gradient on hills to see if they are any good. https://onthegomap.com/#/create

ReeReeG

Kellygirl wrote:

I use this link that Skyblue gave me at once stage to calculate gradient on hills to see if they are any good.

Cheers K! Will check that out!

Swashbuckler

skyblue46 wrote:

1. The ideal gradient is about 6%. I'm not sure about the hill in Milltown...everything felt tough after 20 miles, even the rumble strips. The Khyber road in the Phoenix Park is a good example.

And if there's less of a gradient that that just go faster! But always focusing on form.

coogy

Hello everyone. Been awol from here for what seems like an eternity.

I don't even know where to start. In short, my progress with the Base plan was cut short before Christmas due to a hectic schedule. Managed a few 10k runs and a handful of Park Runs during the holidays but will start over with the base plan again from tomorrow.

Hope everyone had a nice relaxing Christmas!!!

OOnegative

Apologies folks, was home in Ireland the past week and my phone reception was very very patchy. All those targeting the Raheny 5 should have there teeth well into training at this stage? What is the plan for others?

Huzzah!

It's full-steam ahead for me for Raheny. I tried out a running club last night and think I'd like to join. I assume it's okay to swap the Wednesday session on the Grads 5-10k plan for whatever session the club is doing on a Tuesday? So, club session on a Tuesday but follow the plan for the rest of the week?