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Dublin Marathon 2012 - 'Improvers' thread

  • 14-05-2012 07:38AM
    #1
    Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭


    I notice people are starting to pick their training plans for this year's marathon, so...

    This thread is for 'improvers' - people who have already run one, two, three... marathons. They're ready to move beyond a novices training plan, but aren't quite 'seasoned' runners yet. (there might be a thread for them in a while)

    If you're a novice marathon runner, this is the thread for you


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Comments

  • Registered Users, Registered Users 2 Posts: 3,883 ✭✭✭Younganne


    RayCun wrote: »
    I notice people are starting to pick their training plans for this year's marathon, so...

    This thread is for 'improvers' - people who have already run one, two, three... marathons. They're ready to move beyond a novices training plan, but aren't quite 'seasoned' runners yet. (there might be a thread for them in a while)

    If you're a novice marathon runner, this is the thread for you


    Thanks Ray....the time is ticking down nicely...:eek:


  • Registered Users, Registered Users 2 Posts: 221 ✭✭run44


    Thanks Ray!


  • Registered Users, Registered Users 2 Posts: 522 ✭✭✭sunflowerRo


    Deadly. Just what I needed!


  • Registered Users, Registered Users 2 Posts: 1,166 ✭✭✭red face dave


    Good man Ray. Looking for a big improvement on last year.


  • Registered Users, Registered Users 2 Posts: 1,585 ✭✭✭Nules10


    Oh No... Can I still be an improver even though I am not doing DCM 12 :(


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  • Registered Users, Registered Users 2 Posts: 1,166 ✭✭✭red face dave


    Nules you can be a honorary member


  • Registered Users, Registered Users 2 Posts: 1,585 ✭✭✭Nules10


    Nules you can be a honorary member

    :) thanks Dave


  • Registered Users, Registered Users 2 Posts: 522 ✭✭✭sunflowerRo


    Nules10 wrote: »
    Oh No... Can I still be an improver even though I am not doing DCM 12 :(
    I suppose we can take a vote and see what the general consensus is. I can't make any promises at this stage though.


  • Registered Users, Registered Users 2 Posts: 3,883 ✭✭✭Younganne


    You could always do Dingle on 1st Sept - 16 week program could start today:D


  • Registered Users, Registered Users 2 Posts: 183 ✭✭doledude86


    Ah this is great Ray think ill fall into this category, this will be my second marathon and i'm going with Hal Hingdon Intermediate 1or2 (not sure yet) aiming for 3:40. Whats everyone elses hopes for the 2012 summer of running :D:D:D


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  • Registered Users, Registered Users 2 Posts: 3,883 ✭✭✭Younganne


    doledude86 wrote: »
    Ah this is great Ray think ill fall into this category, this will be my second marathon and i'm going with Hal Hingdon Intermediate 1or2 (not sure yet) aiming for 3:40. Whats everyone elses hopes for the 2012 summer of running :D:D:D

    How does 3.40 fit in with your last marathon time, have you been running since or just getting back into it......

    For my 3rd Marathon I would love a sub 4, but coming from DCM 2010 - 4.41 to DCM 2011 - 4.27, I don't know if it will be achievable so 4.10/4.15 might be secondary aim..... at the minute, but it will all depend on how training goes.:rolleyes:

    I'm at this stage hoping to do P&D(18 week up to 55m), but the only issue is that there are some longish runs in the middle of the week, so if i can fit them in then thats the plan!!


  • Closed Accounts Posts: 2 MMcK40


    Cheers Ray - just the thread I need - did DCM last year in 3:57 and Belfast last week in 3:37 - don't think hoping for a further 20 min improvement is realistic in DCM 2012 but sub 3:30 would be nice - was looking at the Hal Higdon plans - used MyAsics for last two but they are a bit generic...


  • Registered Users, Registered Users 2 Posts: 522 ✭✭✭sunflowerRo


    I'm undecided between HH Advanced 1 (dropping the monday run for cross training) and P&D. The P&D kind of scares me though. There's a bit too much mid-week running for me.


  • Registered Users, Registered Users 2 Posts: 3,606 ✭✭✭RedRunner


    Great stuff..this thread's probably better for me than novice thread having done the DCM last year. Did 4:45 last year with a lot of walking in last 6 miles. Is 4hrs or less too ambitious this year? Was thinking of HalHigdon intermediate1 plan but would I be better opting for novice 2.

    I'm pretty sure I can stick to the plan but if I'm not being realistic here I'm happy to take advice from those more experienced than I?


  • Registered Users, Registered Users 2 Posts: 1,585 ✭✭✭Nules10


    I suppose we can take a vote and see what the general consensus is. I can't make any promises at this stage though.

    well i better get your vote missy :(


  • Registered Users, Registered Users 2 Posts: 1,585 ✭✭✭Nules10


    Younganne wrote: »
    You could always do Dingle on 1st Sept - 16 week program could start today:D
    Is it flat :D:D


  • Registered Users, Registered Users 2 Posts: 221 ✭✭run44


    I'm undecided between HH Advanced 1 (dropping the monday run for cross training) and P&D. The P&D kind of scares me though. There's a bit too much mid-week running for me.

    Yeah, its pretty intense alright. I'm having doubts about P&D myself. Not sure if this is the year to try it when I have a lot of work stuff on...


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    run44 wrote: »
    Yeah, its pretty intense alright. I'm having doubts about P&D myself. Not sure if this is the year to try it when I have a lot of work stuff on...

    Having done P&D and HH Novice 1, I actually think P&D is an easier plan.
    The reason being is that P&D teaches you to do the majority of your runs very slowly, with only some of your runs at Half Marathon Pace and parts of some of your long runs at Marathon pace. As a novice I did most of my long runs at Marathon pace and nearly all my short runs at faster than that pace. I don't think I enjoyed too many of those runs...

    Yes the lingo can be a bit initmidating at first, but what he they are actually telling you is to slow down and learn to enjoy your runs. When I learned to run at a proper recovery pace (by using the HR zone P&D prescribed) I started to really fall in love with running. I still really enjoy my easy and recovery runs to this day :D


  • Registered Users, Registered Users 2 Posts: 731 ✭✭✭beeduybe


    Just beginning to turn my attention to DCM too. It will be my second marathon after Dublin last year. My main priority was getting to the finish line but looking back I probably ran it too conservatively as I had a big fear of blowing up and came in in a time of 4:10 but have much higher ambitions for this year.

    Have never really followed a training plan as such before but P&D seems highly recommended around these parts. The biggest stumbling block here would appear to be fitting in the midweek long runs. Would it be acceptable to do 8-10 mile runs instead of the 12 and 14 mentioned in the plan? Or are the benefits of the extra miles one of the reasons for its success?


  • Registered Users, Registered Users 2 Posts: 522 ✭✭✭sunflowerRo


    menoscemo wrote: »
    run44 wrote: »
    Yeah, its pretty intense alright. I'm having doubts about P&D myself. Not sure if this is the year to try it when I have a lot of work stuff on...

    As a novice I did most of my long runs at Marathon pace and nearly all my short runs at faster than that pace. I don't think I enjoyed too many of those runs...:D
    It's funny you should say that meno. I'm convinced I have to run at sub 9 min miles for every single run I do. I did my first real 'recovery' run on mon at around 10 min mile and I actually loved it. But I felt I was going that slow that everyone was staring at me wondering why I was crawling :)


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  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    It's funny you should say that meno. I'm convinced I have to run at sub 9 min miles for every single run I do. I did my first real 'recovery' run on mon at around 10 min mile and I actually loved it. But I felt I was going that slow that everyone was staring at me wondering why I was crawling :)

    Yeah, you feel a bit like that at the start alright but just tell yourself you could blitz them if you had to :D


  • Registered Users, Registered Users 2 Posts: 522 ✭✭✭sunflowerRo


    menoscemo wrote: »
    It's funny you should say that meno. I'm convinced I have to run at sub 9 min miles for every single run I do. I did my first real 'recovery' run on mon at around 10 min mile and I actually loved it. But I felt I was going that slow that everyone was staring at me wondering why I was crawling :)

    Yeah, you feel a bit like that at the start alright but just tell yourself you could blitz them if you had to :D

    I might get a sign or something for those days..... 'recovery run in progress' just so everyone's clear :)


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    I might get a sign or something for those days..... 'recovery run in progress' just so everyone's clear :)

    You could always just shout at them as they go past you.
    'Hey! I'm only doing a recovery run alright! Normally I'd be much faster' :cool:


  • Registered Users, Registered Users 2 Posts: 64 ✭✭Degsy123


    Sorry for the silly question but what is the P&D plan ?. Hoping to follow Hal higdon intermediate 1 or 2 for this year.


  • Registered Users, Registered Users 2 Posts: 522 ✭✭✭sunflowerRo


    Degsy123 wrote: »
    Sorry for the silly question but what is the P&D plan ?. Hoping to follow Hal higdon intermediate 1 or 2 for this year.
    Hi Degsy, p&d is in a book called advanced marathoning. Plans start at those prepared to run 55miles per week and move upwards then. I don't know if you can get the plan on the net but someone else here might know?


  • Registered Users, Registered Users 2 Posts: 91 ✭✭Mr abbey


    Hi guys, planning on doing HH Novice 1 again this year after my first DCM last year. Just wondering how people feel about road v grass etc for runs and how many people actually get to run the recommended half of their runs on soft surfaces?
    Will be a bit more pushed for time this year with other commitments and will probably be forced to do most of my running early or late on the roads, which are mostly tarmac in the area. Maybe getting some midweek runs in in the park, or on the treadmill.
    Will be looking forward to keeping up with this thread and novice again this year for inspiration and advice.
    Cheers!


  • Registered Users, Registered Users 2 Posts: 3,883 ✭✭✭Younganne


    But I felt I was going that slow that everyone was staring at me wondering why I was crawling :)

    I though i was the only one thinking that about my "recover" & LSR runs at first:o
    menoscemo wrote: »
    Yeah, you feel a bit like that at the start alright but just tell yourself you could blitz them if you had to :D

    I like that idea Memo, but I was told once that its none of my business what anyone else thinks about me...so now i just don't think
    I might get a sign or something for those days..... 'recovery run in progress' just so everyone's clear :)

    New Business venture:D


  • Registered Users, Registered Users 2 Posts: 3,883 ✭✭✭Younganne


    Mr abbey wrote: »
    Hi guys, planning on doing HH Novice 1 again this year after my first DCM last year. Just wondering how people feel about road v grass etc for runs and how many people actually get to run the recommended half of their runs on soft surfaces?
    Will be a bit more pushed for time this year with other commitments and will probably be forced to do most of my running early or late on the roads, which are mostly tarmac in the area. Maybe getting some midweek runs in in the park, or on the treadmill.
    Will be looking forward to keeping up with this thread and novice again this year for inspiration and advice.
    Cheers!

    Currenty i do the midweek runs in the park and try to use the trails if they are not flooded (no point in getting my lovely runners all dirty;))
    I always do the LSR on the road so that the legs get accustomed to the surface over the longer period....


  • Registered Users, Registered Users 2 Posts: 3,883 ✭✭✭Younganne


    Degsy123 wrote: »
    Sorry for the silly question but what is the P&D plan ?. Hoping to follow Hal higdon intermediate 1 or 2 for this year.

    Mods - is it ok to post this here...if not i'll remove it!

    Here is the first cycle - Mesocycle 1 - Endurance
    Weeks to Goal|17|16|15|14|13|12 (Recovery)
    |25th June|2nd July|9th July|16th July|23rd July |30th July
    Monday|Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training
    Tuesday|Lactate Threshold: 8m (13km)) w/ 4m(6km) @ 15k to 1/2 Mara race pace|General Aerobic + Speed 8m(13km) w/10 x 100m strides|General Aerobic 10m (16km)|General Aerobic + Speed 8m(13km) w/ 10 x 100m strides|Lactate Threshold: 9m (14km)) w/ 5m(8km) @ 15k to 1/2 Mara race pace|General Aerobic + Speed 8m(13km) w/ 10 x 100m strides
    Wednesday|Rest or cross- training|Rest or cross- training|Recovery 4m (6km)|Recovery 5m (8km)|Recovery 5m (8km)|Recovery 5m (8km)Thursday|General Aerobic 9m (14km)| General Aerobic 10m(16km)|Lactate Threshold: 8m (13km)) w/ 4m(6km) @ 15k to HM race pace| General Aerobic 10m(16km) |General Aerobic 10m(16km) |General Aerobic 8m(13km)
    Friday |Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training|
    Saturday|Recovery 4m (6km) |Recovery 5m (8km)|Recovery 4m (6km) |Recovery 4m (6km)| Recovery 5m (8km)|Recovery 4m (6km)|
    Sunday|Medium-Long Run 12m (19km)|Marathon Pace Run 13m (21km) w/ 8m (13km) @ marathon Race Pace|Medium-Long Run 14m (23km)|Medium-Long Run 15m (24km)|Marathon Pace Run 16m (26km) w/ 10m (16km) @ marathon Race Pace|Medium-Long Run 12m (19km)|
    Weekly Volume|33m/53km |36m/58km| 40m/64km |42m/67km |45m/72km |37m/59km


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  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Younganne wrote: »
    I like that idea Memo, but I was told once that its none of my business what anyone else thinks about me...so now i just don't think

    I was only messing of course. In truth no-one really cares about how fast you are running on a saturday morning in the park.

    That said you learn to take some satisfaction from the fact that you are doing it right and that your times are improving. I have often recognised guys charging past me in training runs and LSR's panting and puffing, because I remember passing them in races.
    I'd be lying if I didn't get a tiny sense of smug satisfaction from that :D


  • Registered Users, Registered Users 2 Posts: 3,883 ✭✭✭Younganne


    menoscemo wrote: »
    I was only messing of course. In truth no-one really cares about how fast you are running on a saturday morning in the park.

    That said you learn to take some satisfaction from the fact that you are doing it right and that your times are improving. I have often recognised guys charging past me in training runs and LSR's panting and puffing, because I remember passing them in races.
    I'd be lying if I didn't get a tiny sense of smug satisfaction from that :D

    im with you on that, but at the begininning i use to think that people were looking as how slow i was going...now it doesn't matter and i don't think about anyone elses pace.

    I get even more satisfaction when someone passes you in a race, and then i pass them back out in the last 100m:D:D


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    <mod>
    re. the P&D plan. I think it's okay to post up a sample like that, but if you posted the entire training plan we could have problems
    </mod>


  • Registered Users, Registered Users 2 Posts: 3,883 ✭✭✭Younganne


    RayCun wrote: »
    <mod>
    re. the P&D plan. I think it's okay to post up a sample like that, but if you posted the entire training plan we could have problems
    </mod>

    Thanks Ray, wasn't sure...


  • Registered Users, Registered Users 2 Posts: 1,902 ✭✭✭Emer911


    I guess I'll join the party.
    I've signed up for DCM 2012. I haven't ran this before but did Chicago in scorching temps last October and Berlin in the pi$$ing rain the previous year.
    Here's hoping for something in between in Dublin :D

    Target - breaking the 4 hour mark. Should have hit that in Chicago but the weather (Sun and Heat) knocked me for six and I struggled/ dragged myself home in 4:24 :( Completely blew up from mile 17.

    Don't have my plan in place yet. Toying with the P&D 55 plan or a modified HH Intermediate 2/ Advance 1. All suggestions and recommendations welcome.


  • Registered Users, Registered Users 2 Posts: 2,677 ✭✭✭kit3


    I'm going to hop in here as well. Did DCM last year slowly (4.59) and followed the HH Novice plan. In hindsight I probably could have done more in that I managed the training fine but I was unsure how the legs would hold up to the distance since it was my first. No regrets, however - I had a blast and thoroughly enjoyed my first marathon. Thinking of following the HH Intermediate 2 this time and starting a few weeks early as I have a few things on during the summer that could interfere a bit. Did buy the P&D book but think I might save that for no. 3 :rolleyes:


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  • Registered Users, Registered Users 2 Posts: 731 ✭✭✭beeduybe


    Younganne wrote: »
    Mods - is it ok to post this here...if not i'll remove it!

    Here is the first cycle - Mesocycle 1 - Endurance
    Weeks to Goal|17|16|15|14|13|12 (Recovery)
    |25th June|2nd July|9th July|16th July|23rd July |30th July
    Monday|Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training
    Tuesday|Lactate Threshold: 8m (13km)) w/ 4m(6km) @ 15k to 1/2 Mara race pace|General Aerobic + Speed 8m(13km) w/10 x 100m strides|General Aerobic 10m (16km)|General Aerobic + Speed 8m(13km) w/ 10 x 100m strides|Lactate Threshold: 9m (14km)) w/ 5m(8km) @ 15k to 1/2 Mara race pace|General Aerobic + Speed 8m(13km) w/ 10 x 100m strides
    Wednesday|Rest or cross- training|Rest or cross- training|Recovery 4m (6km)|Recovery 5m (8km)|Recovery 5m (8km)|Recovery 5m (8km)Thursday|General Aerobic 9m (14km)| General Aerobic 10m(16km)|Lactate Threshold: 8m (13km)) w/ 4m(6km) @ 15k to HM race pace| General Aerobic 10m(16km) |General Aerobic 10m(16km) |General Aerobic 8m(13km)
    Friday |Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training|
    Saturday|Recovery 4m (6km) |Recovery 5m (8km)|Recovery 4m (6km) |Recovery 4m (6km)| Recovery 5m (8km)|Recovery 4m (6km)|
    Sunday|Medium-Long Run 12m (19km)|Marathon Pace Run 13m (21km) w/ 8m (13km) @ marathon Race Pace|Medium-Long Run 14m (23km)|Medium-Long Run 15m (24km)|Marathon Pace Run 16m (26km) w/ 10m (16km) @ marathon Race Pace|Medium-Long Run 12m (19km)|
    Weekly Volume|33m/53km |36m/58km| 40m/64km |42m/67km |45m/72km |37m/59km

    Did you leave some runs out? For example week 1 should total 33 miles but only adds up to 24?


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    beeduybe wrote: »
    Did you leave some runs out? For example week 1 should total 33 miles but only adds up to 24?

    The Pfitziger plans are weird like that, he only lists the main runs in the week. The rest you make up with easy runs whenever you like.


  • Registered Users, Registered Users 2 Posts: 1,166 ✭✭✭red face dave


    Ray which plan would you recommend for the best assault at at the 3.59.


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    RayCun wrote: »
    The Pfitziger plans are weird like that, he only lists the main runs in the week. The rest you make up with easy runs whenever you like.

    Actually the real problem is that Thursday is missing from Anne's week above :D In week 1 there should be a 9 mile General Aerobic run on thursday ;)


  • Registered Users, Registered Users 2 Posts: 3,883 ✭✭✭Younganne


    menoscemo wrote: »
    Actually the real problem is that Thursday is missing from Anne's week above :D In week 1 there should be a 9 mile General Aerobic run on thursday ;)

    Ye that was a test to see if anyone was paying attention:eek::eek:

    | 17|16|15|14|13|12(Recovery)
    Thursday| General Aerobic 9m/14km|General Aerobic 10m/16km| Lactate threshold 8m/13km wit 4m/6km @ 15k - HMP| GA 10m/16| GA 10m/16km| GA 8m/13KM

    Barry i didn't make Meath running group again tonight. 2 of the kids have Scarlet Fever so they are housebound and not liking it!!


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  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    menoscemo wrote: »
    Actually the real problem is that Thursday is missing from Anne's week above :D In week 1 there should be a 9 mile General Aerobic run on thursday ;)

    :pac::pac::pac::pac::o


    Dave, I've only followed 2 plans, the Higdon Novice and P&D <55 and come to think of it I didn't even follow P&D properly, I just used it for the progression of long runs. But I did think it was good.


  • Registered Users, Registered Users 2 Posts: 3,883 ✭✭✭Younganne


    Here is the first cycle - Mesocycle 1 - Endurance
    Weeks to Goal|17|16|15|14|13|12 (Recovery)
    |25th June|2nd July|9th July|16th July|23rd July |30th July
    Monday|Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training
    Tuesday|Lactate Threshold: 8m (13km)) w/ 4m(6km) @ 15k to 1/2 Mara race pace|General Aerobic + Speed 8m(13km) w/10 x 100m strides|General Aerobic 10m (16km)|General Aerobic + Speed 8m(13km) w/ 10 x 100m strides|Lactate Threshold: 9m (14km)) w/ 5m(8km) @ 15k to 1/2 Mara race pace|General Aerobic + Speed 8m(13km) w/ 10 x 100m strides
    Wednesday|Rest or cross- training|Rest or cross- training|Recovery 4m (6km)|Recovery 5m (8km)|Recovery 5m (8km)|Recovery 5m (8km)
    Thursday|General Aerobic 9m (14km)| General Aerobic 10m(16km)|Lactate Threshold: 8m (13km)) w/ 4m(6km) @ 15k to HM race pace| General Aerobic 10m(16km) |General Aerobic 10m(16km) |General Aerobic 8m(13km)
    Friday |Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training|Rest or cross- training|
    Saturday|Recovery 4m (6km) |Recovery 5m (8km)|Recovery 4m (6km) |Recovery 4m (6km)| Recovery 5m (8km)|Recovery 4m (6km)|
    Sunday|Medium-Long Run 12m (19km)|Marathon Pace Run 13m (21km) w/ 8m (13km) @ marathon Race Pace|Medium-Long Run 14m (23km)|Medium-Long Run 15m (24km)|Marathon Pace Run 16m (26km) w/ 10m (16km) @ marathon Race Pace|Medium-Long Run 12m (19km)|
    Weekly Volume|33m/53km |36m/58km| 40m/64km |42m/67km |45m/72km |37m/59km


  • Registered Users, Registered Users 2 Posts: 522 ✭✭✭sunflowerRo


    Younganne wrote: »
    Barry i didn't make Meath running group again tonight. 2 of the kids have Scarlet Fever so they are housebound and not liking it!!

    Oh no Anne. You're not serious. The poor mites, and poor you :(
    Thanks for posting up the PandD plan. Very good of you


  • Registered Users, Registered Users 2 Posts: 3,883 ✭✭✭Younganne


    Oh no Anne. You're not serious. The poor mites, and poor you :(
    Thanks for posting up the PandD plan. Very good of you

    It will make the running all the more necessary/enjoyable when i can get back to it at the weekend....;)


  • Moderators, Sports Moderators Posts: 20,369 Mod ✭✭✭✭RacoonQueen


    RayCun wrote: »
    <mod>
    re. the P&D plan. I think it's okay to post up a sample like that, but if you posted the entire training plan we could have problems
    </mod>

    There may be ways to find the p&d plan as published by other websites on the internet.

    For example, you may find an 18 week version of their 55 mile week plan HERE

    and their 70 mile week plan, might be found HERE


    Just sayin'


  • Registered Users, Registered Users 2 Posts: 6,196 ✭✭✭PaulieC


    Signed up for the DCM (and 10k/10mile) last week. Finished last year in 3.59.48, aiming for 3.30 this year. I was just looking at the Hal Higdon plans there - I will do either the Novice2 or Intermediate1. The club also mentioned that they have a plan starting in June, but I think I will need to start a bit earlier because of holidays and specific weekends in September that I will not be able to run.

    Look forward to nagging Ray again this year with silly questions :D


  • Registered Users, Registered Users 2 Posts: 2,842 ✭✭✭Micilin Muc


    There may be ways to find the p&d plan as published by other websites on the internet.

    For example, you may find an 18 week version of their 55 mile week plan HERE

    and their 70 mile week plan, might be found HERE


    Just sayin'

    The 70-mile linked to above is slightly different to the book. Also, it's a pity the link doesn't give any info on session type (recovery, general aerobic etc as explained in book).


  • Moderators, Sports Moderators Posts: 20,369 Mod ✭✭✭✭RacoonQueen


    The 70-mile linked to above is slightly different to the book. Also, it's a pity the link doesn't give any info on session type (recovery, general aerobic etc as explained in book).

    They're the ones from the first edition of the book I think. Road to Boston site that those plans came from was taken down a few years ago.


  • Registered Users, Registered Users 2 Posts: 195 ✭✭Red Belly


    DCM 2012 will be my 3rd after a 4:28:04 in 2010 and an injury ravaged Cork 2011 in 5:57:28.

    I've been following the FIRST (from the 'Runners World Run Less Run Faster' book) training plans since recovering from the injury I picked up/exacerbated in Cork last Summer. I completed the 10k plan and brought my PB down to 47:30 from 49:00 in February. I'm currently approaching the end of the half marathon plan aiming for a half in June but I set a new PB in a half marathon a few weeks ago of 1:53:08.

    I'm hoping to get that down to around 1:49 at the end of June then a two week rest period before hitting the 16-week marathon plan. The FIRST equivalent time charts suggest I'm on track for a sub 4 (based on both my 10k and half marathon times this year). I find the training paces challenging and sometimes I go with how I feel on the long runs and just try to get as close as possible without over-tiring myself. The program requires 2 cross training workouts and 3 runs per week and at the moment work/family commitments mean I'm not fitting in the cross-training at the moment but that should ease up soon.

    Anyone else used these plans and have they been on target with your eventual marathon times? The evidence of my 10k and half times so far this year is encouraging but the marathon is a whole different ballgame!

    rb


  • Registered Users, Registered Users 2 Posts: 114 ✭✭Mike D


    Great to have this thread available. This will be my second DCM after London last year which was a sweltering 4.30. I'm planning a Sub 4 and will probably follow HH Intemediate 1. Never followed a plan properly before and I think that was my downfall. Am currently running an easy 5k every day and a 10k at the weekend to get used to the increased frequency. The weeks are flying by! Not long till we all start our training proper.

    Have enjoyed the thread, Happy running folks!


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