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DCM 2014 graduates - the next step onwards

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Comments

  • #302
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    menoscemo wrote: »

    As the person who set up the frist ladies table a few years ago, I hope it gets a lot more attention next year!!

    Never fear... Dubgal is here:D


  • #303
    SamforMayo
    Registered Users Posts: 2,297 ✭✭✭SamforMayo


    Ososlo wrote: »
    I dunno about 'very achievable' and 'doable' Dubgal. For you and a couple of other females on Boards, yes, you could realistically reach all/most of those within a year. The majority of us are a good bit behind that however for different reasons (only recently took up the sport/no history of partaking in any previous exercise etc). The Half Marathon is a very difficult target imo.
    It's great to have something to aspire to but I'm at least a year away from achieving most of those targets and I'd imagine a lot of the females on this thread would be the same (24, 25, 26 min 5kers).
    The 800m is definitely the easiest target there though and as menoscemo said before, most people could have a good chance of hitting that one.
    Even I am not a million miles away from it and that's saying something!
    It's great to see such enthusiasm for the table! FINALLY:D:D:D

    I don't think the HM or 5 mile are too bad but the 10 km and 5 km are beyond me I think!


  • #304
    SamforMayo
    Registered Users Posts: 2,297 ✭✭✭SamforMayo


    menoscemo wrote: »
    Off the top of my head I would Rank them (from easiest to hardest)

    1. 800m sub 3
    2. 5 Mile sub 35
    3. HM sub 100
    4. 3k Sub 12
    5. 1 Mile sub 6
    6. 10 Mile sub 70
    7. Marathon sub 200
    8. 5k Sub 20
    9. 400m sub 70 seconds
    10. 10k sub 40

    Obviously there are people who will excell at sprints over long distance, e.g. someone might find the sub 70 400m easy but find it impossible to run a sub 1:40 HM or a sub 35 5mile.

    As the person who set up the frist ladies table a few years ago, I hope it gets a lot more attention next year!!
    I think you are spot on with your ranking there.


  • #305
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    SamforMayo wrote: »
    I don't think the HM or 5 mile are too bad but the 10 km and 5 km are beyond me I think!
    That's the beauty of it, I think every athlete on here will be able to fill in at least two boxes by the end of 2015. Hopefully no-one will be intimidated into thinking they have to tick all...


  • #306
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    Ososlo wrote: »
    Never fear... Dubgal is here:D
    Haha beware of the monsters you create!


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  • #307
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    And for a complete change of subject....
    http://www.boards.ie/vbulletin/showthread.php?p=93375015#post93375015

    Tada! Well done Ososlo!!

    (Sorry, haven't figured how to link proficiently/professionally)


  • #308
    hillsiderunner
    Registered Users Posts: 1,672 ✭✭✭hillsiderunner


    Ososlo wrote: »
    The Half Marathon is a very difficult target imo.

    And the 5k ... ouch!
    The 800m is definitely the easiest target there though and as menoscemo said before, most people could have a good chance of hitting that one.

    Would it need to be done on a track that one? MY 650m pace was not toooooo far off achieving that, at least before my layoff. Would love to get a single mile under 6mins but that's a good while away for me.


  • #309
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    hillsiderunner wrote: »
    And the 5k ... ouch!



    Would it need to be done on a track that one? MY 650m pace was not toooooo far off achieving that, at least before my layoff. Would love to get a single mile under 6mins but that's a good while away for me.

    Not sure of the rules for previous years but I reckon those ticking off in 2015 can consensually agree standards and conditions. If you do a fast 800m on road, cinder or grass...fair play to you!I think a time trial was ok last year too. Personally, I'd be ok with an honour system


  • #310
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Dubgal72 wrote: »
    Not sure of the rules for previous years but I reckon those ticking off in 2015 can consensually agree standards and conditions. If you do a fast 800m on road, cinder or grass...fair play to you!I think a time trial was ok last year too. Personally, I'd be ok with an honour system

    yes a time trial was fine last year for the shorter distances.
    I think the rules have to be the same as for the guys' table and I think they (shorter distances) have to be done on a track.


  • #311
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    hillsiderunner wrote: »
    And the 5k ... ouch!

    well they're all pretty much 'ouch' to me:D


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  • #312
    hillsiderunner
    Registered Users Posts: 1,672 ✭✭✭hillsiderunner


    Ososlo wrote: »
    well they're all pretty much 'ouch' to me:D

    Now I didn't mean the others looked easy ;) ....

    (I'm a bit obsessed with the 5k myself I've had trouble progressing that one)


  • #313
    laura_ac3
    Registered Users Posts: 1,388 ✭✭✭laura_ac3


    Loving the recent enthusiasm, dubgal - are you getting paid commission for every log set up?? ;) will be keeping an eye on the progress for the round numbers, think I'm a good way from there but maybe a longer term goal!

    I've had to scale back on the plan a bit recently due to the life busyness mentioned on my own log. finding the heart rate training a different kind of challenge, different discipline required. So my mileage is low at the moment due to the slow pace and everything else. Will pick up the plan next week where I left off. So I only had a couple of weeks doing it properly but so far I've been enjoying it.


  • #314
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    Dubgal72 wrote: »
    That's the beauty of it, I think every athlete on here will be able to fill in at least two boxes by the end of 2015. Hopefully no-one will be intimidated into thinking they have to tick all...

    You have got to be kidding me!!! Oh wait, you said ATHLETE... I could do a +5 on some of them... And a +100 on others


  • #315
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    I'm not doing a very good job of following the plan though I am filling in the mileage tracker. Tonight I did a club session which I think is a good sub for the 5K pace session prescribed in the plan.

    I'll follow the easy runs for the next 2 days and maybe do the hill sprints on Friday.


  • #316
    aquinn
    Registered Users Posts: 2,968 ✭✭✭aquinn


    I LOVE running, in that weather.

    I was to start the plan tonight and do the HR test but completely forgot about it. Diet and exercise are going well so thought it would be a good time to start.
    I'm finally back! Up until Sunday I had only logged 26.2 miles, interesting. Will update the log now as I ran Sat (7m), Sun (3.2m), Mon (5m), rest Tues as thought I was getting a dose, and now back in from a super 5 mile. All runs are done by feel and all about 9 min mile or less so am happy with that. Would hope to get my longest run to 10 done this weekend.
    Hoping for an amazing result on the scales on Sat as also walking 10,000 steps a day so a good walk at lunch and then dog walk in the evenings.


  • #317
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Can someone explain tonights session to me? It's been on the plan for a few weeks so I assume most have done it at this stage.

    "warm up, drills then 7 short hill sprints (6-8 seconds full recovery) and warm down."

    What is meant by drills? Sorry if I missed something earlier in the thread.


  • #318
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    adrian522 wrote: »
    Can someone explain tonights session to me? It's been on the plan for a few weeks so I assume most have done it at this stage.

    "warm up, drills then 7 short hill sprints (6-8 seconds full recovery) and warm down."

    What is meant by drills? Sorry if I missed something earlier in the thread.


    on this page Adrian
    http://www.boards.ie/vbulletin/showthread.php?p=93109441


  • #319
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    very jealous of all the running going on here :-) rehab going well though, have been sticking to the 30 day challenge, doing lots of new calf & achilles stretches, balance drills etc. Foot is feeling good and no longer sore to walk on, yay. I am finding it very hard to work up any sort of cardio stress on the bike & cross trainer at the gym though, I wore my hear rate monitor last night to see just how bad it is and sure enough the highest I was getting to was 112-115 so really need to work on finding a balance between speed and resistance that will raise my HR. Hilariously I'm there plugging away like a mad thing and the girl beside me is reading her magazine, another one walking on the treadmill also reading a magazine... the sooner I can get back out on the road the better!


  • #320
    neilthefunkeone
    Registered Users, Registered Users 2 Posts: 1,522 ✭✭✭neilthefunkeone


    Well everyone.. Havnt popped my head in here since DCM. Haven't done much running either due to study.. but i'm free again from next Friday and def looking for another go at the 26.2 in the new year..

    Any suggestions for a marathon around March/April? Doesn't have to be a huge city one! But looking to stay in Ireland!

    I really want something to put me back on a plan!


  • #321
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Is the intention to do all those drills before every run or just where there is fast running involved?

    I've decided to take today off. I was feeling a bit of a niggle over the last 2 runs and want to back off a bit and see if it improves. Don't like missing a run but I want to do my 90 min run tomorrow and wouldn't be a good idea doing that after session today.


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  • #322
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    Pretty sure they're for the quality sessions and races?


  • #323
    Clearlier
    Registered Users, Registered Users 2 Posts: 4,454 ✭✭✭Clearlier


    adrian522 wrote: »
    Is the intention to do all those drills before every run or just where there is fast running involved?

    I've decided to take today off. I was feeling a bit of a niggle over the last 2 runs and want to back off a bit and see if it improves. Don't like missing a run but I want to do my 90 min run tomorrow and wouldn't be a good idea doing that after session today.

    As Dubgal said but you can also do them if you feel like an off day and just want to work on your form. The Friday sessions are not too taxing, the focus should be more on good running form and in truth shouldn't leave you too tired.


  • #324
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    Clearlier wrote: »
    As Dubgal said but you can also do them if you feel like an off day and just want to work on your form. The Friday sessions are not too taxing, the focus should be more on good running form and in truth shouldn't leave you too tired.
    Funny that, this post reminded me to refresh them and was working my way through them (truncated version, kitchen not that big!) while watching the clip. I really felt energised after them and loosened up.


  • #325
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    Just back from 45 mins easy along the sea front. Footpaths a bit slippy on the way out, was glad of the grass.

    It was the usual seafront 2 seasons in one run... Sunny and warm on the way out and a freezing wind on the way back! For once I had to add layers in the second half!

    Felt great, 7.76km in 45:46, avg 5:54km/min.

    Must try one of the sessions here one of these days!


  • #326
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    I got my long run in this morning, up to Marlay, 1 lap and back home. a little over 10 miles. love running in this weather.

    I don't know why but I seem to run quicker on the weekend long run than the mid week easy runs. maybe it's because of the daylight.


  • #327
    laura_ac3
    Registered Users Posts: 1,388 ✭✭✭laura_ac3


    I'm a couple of weeks behind so I'll only be doing the 60 min with 20 min tempo session this week.

    Dopey question here but how do I go about this? Is it 20 min easy, 20 tempo and then 20 easy to finish off? And what kind of pace is the tempo to be done at? Sorry if I missed this back thread, went looking but couldn't see it.


  • #328
    career move
    Registered Users Posts: 2,386 ✭✭✭career move


    laura_ac3 wrote: »
    I'm a couple of weeks behind so I'll only be doing the 60 min with 20 min tempo session this week.

    Dopey question here but how do I go about this? Is it 20 min easy, 20 tempo and then 20 easy to finish off? And what kind of pace is the tempo to be done at? Sorry if I missed this back thread, went looking but couldn't see it.
    Tempo pace is a broad term but generally it's halfway between HMP and 10k pace. Jack Daniels says 24 sec slower than your 5k pace and some people refer to it as the pace you could hold for 1 hour. I'd say any of those would do :)


  • #329
    laura_ac3
    Registered Users Posts: 1,388 ✭✭✭laura_ac3


    career move wrote: »
    Tempo pace is a broad term but generally it's halfway between HMP and 10k pace. Jack Daniels says 24 sec slower than your 5k pace and some people refer to it as the pace you could hold for 1 hour. I'd say any of those would do :)

    Thanks career move. It seems to be a term with different interpretations alright!


  • #330
    Clearlier
    Registered Users, Registered Users 2 Posts: 4,454 ✭✭✭Clearlier


    laura_ac3 wrote: »
    I'm a couple of weeks behind so I'll only be doing the 60 min with 20 min tempo session this week.

    Dopey question here but how do I go about this? Is it 20 min easy, 20 tempo and then 20 easy to finish off? And what kind of pace is the tempo to be done at? Sorry if I missed this back thread, went looking but couldn't see it.

    Hi laura,

    Careermove is correct about how broadly defined 'tempo' can be. I think of it in terms of roughly the pace that you could hold for an hour. If you have a heart rate monitor then keep it within the range prescribed on the mileage tracker. If you haven't then I describe the effort as being the level at which you could say a few words to someone but you wouldn't want to have a conversation.

    You should do at least 10 minutes warm up before hitting tempo pace but how you organise it otherwise is up to you. I don't like doing much after the tempo section so I prefer to do something like 35 mins easy, 20 mins tempo, 5 mins easy with the last 5 mins of the first easy part progressing into the tempo effort but do whatever suits you best.


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  • #331
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    It will be tough to get the runs in this week I think, out Tuesday and Thursday nights. Might try and get the marathon pace run ddone tonight and then get some easy miles in at lunchtime tomorrow.


  • #332
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Headed out late tonight, well after 9pm to do the "Tuesday" session, 60 mins with 30 mins at Marathon pace.

    Excellent run, great weather and it's really wonderful running around near deserted roads at that time in winter.

    Nice start to the week. I'll try to get some easy miles in straight after work tomorrow before heading into town.


  • #333
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    What would be the thoughts on replacing one of the easy paced runs with 2 shorter runs?

    instead of running 6 miles in the evening, run 3 miles in and out of work, would that defeat the purpose or would it be ok?


  • #334
    Clearlier
    Registered Users, Registered Users 2 Posts: 4,454 ✭✭✭Clearlier


    adrian522 wrote: »
    What would be the thoughts on replacing one of the easy paced runs with 2 shorter runs?

    instead of running 6 miles in the evening, run 3 miles in and out of work, would that defeat the purpose or would it be ok?

    That'll be fine and it's a great way to fit running into your daily life.


  • #335
    laura_ac3
    Registered Users Posts: 1,388 ✭✭✭laura_ac3


    Hi clearlier,

    Just want to run something past you in relation to the heart rate training. I'm getting a handle of it in the evening runs, better at keeping it within the recommended range but the morning runs to work are proving much more difficult. Does the time of day have an impact on heart rate training and does going out after resting all night make a difference?

    Finding it much more difficult to keep it under control in the early am. This morning I was at shuffle pace (>12.30 mile) trying to keep it steady and it still wasn't very successful. Eventually just gave up as it was very awkward trying to keep up ok form and went with keeping an eye on the pace that most of my easy runs have been at the last few weeks.

    It's been similar on all of the three morning runs to work over the last couple of weeks so not just a once off. Initially thought it might have been to do with my previous route but this morning was flat and uninterrupted.


  • #336
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    laura_ac3 wrote: »
    Hi clearlier,

    Just want to run something past you in relation to the heart rate training. I'm getting a handle of it in the evening runs, better at keeping it within the recommended range but the morning runs to work are proving much more difficult. Does the time of day have an impact on heart rate training and does going out after resting all night make a difference?

    Finding it much more difficult to keep it under control in the early am. This morning I was at shuffle pace (>12.30 mile) trying to keep it steady and it still wasn't very successful. Eventually just gave up as it was very awkward trying to keep up ok form and went with keeping an eye on the pace that most of my easy runs have been at the last few weeks.

    It's been similar on all of the three morning runs to work over the last couple of weeks so not just a once off. Initially thought it might have been to do with my previous route but this morning was flat and uninterrupted.

    Do you eat/drink before your morning runs? I generally do them on empty as I don't have time before running into work.

    Like you I would find my pace is a lot slower in the morning for the same effort. I think it's pretty normal, but the one thing I'll say is the more you do the morning runs the more you adapt and the better you get.


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  • #337
    laura_ac3
    Registered Users Posts: 1,388 ✭✭✭laura_ac3


    menoscemo wrote: »
    Do you eat/drink before your morning runs? I generally do them on empty as I don't have time before running into work.

    Like you I would find my pace is a lot slower in the morning for the same effort. I think it's pretty normal, but the one thing I'll say is the more you do the morning runs the more you adapt and the better you get.

    Yeah I'd usually have something small before heading out. I'm not great with going out on an empty stomach. Would have a small bowl of cereal usually as it's the quickest thing and would have a small bit to drink as well.

    Good to hear it's something others would experience as well. Going to stick with it and probably run to work at least once a week, hopefully I'll see these adaptations you speak of :)


  • #338
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    laura_ac3 wrote: »
    Yeah I'd usually have something small before heading out. I'm not great with going out on an empty stomach. Would have a small bowl of cereal usually as it's the quickest thing and would have a small bit to drink as well.

    Good to hear it's something others would experience as well. Going to stick with it and probably run to work at least once a week, hopefully I'll see these adaptations you speak of :)

    How long is the run to work? If it's short I would try to get used to ditching the food unless you can get it in an hour or two before running. Maybe the body working to digest the food as well as pump blood to your legs is elevating your HR when running?


  • #339
    laura_ac3
    Registered Users Posts: 1,388 ✭✭✭laura_ac3


    menoscemo wrote: »
    How long is the run to work? If it's short I would try to get used to ditching the food unless you can get it in an hour or two before running. Maybe the body working to digest the food as well as pump blood to your legs is elevating your HR when running?

    It's about 4 miles. I think I've eaten before evening runs and not had the same difficulty but I can definitely try it, see if it makes a difference.


  • #340
    Pacing Mule
    Registered Users, Registered Users 2 Posts: 5,059 ✭✭✭Pacing Mule


    Couple of weeks behind everyone easing back in but I did go out tonight to do a max HR test. Turns out my previous effort showed a max HR a good bit down on what it actually was. New more accurate max HR is 199 which actually fits a bit better with the paces recommended here on the tracker versus perceived effort for them.


  • #341
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    for the session 8x30 sec hills, is that a full on sprint for 30 seconds and what should the recovery be?


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  • #342
    Clearlier
    Registered Users, Registered Users 2 Posts: 4,454 ✭✭✭Clearlier


    adrian522 wrote: »
    for the session 8x30 sec hills, is that a full on sprint for 30 seconds and what should the recovery be?

    Good question Adrian. It's a hard effort but not maximal, you should complete the session feeling that you could do a couple more if you had to. Key thing to keep in mind as you're going up the hill is good form.


  • #343
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    Clearlier wrote: »
    Good question Adrian. It's a hard effort but not maximal, you should complete the session feeling that you could do a couple more if you had to. Key thing to keep in mind as you're going up the hill is good form.

    Full recovery or just walk back down and go again?


  • #344
    Clearlier
    Registered Users, Registered Users 2 Posts: 4,454 ✭✭✭Clearlier


    adrian522 wrote: »
    Full recovery or just walk back down and go again?

    Good recovery, the walk back will probably give it to you but if you need a moment longer take it. This is more about muscle recruitment than fitness although it will help a bit with your fitness too. Think of it like intervals with a long recovery. You certainly don't want to be out of breath but you don't want to be hanging around forever either!


  • #345
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    OK, actually just back from the session, went well. I went with a 1 min recovery, jog back down. Worked quite well but from reading your response I could have taken a bit more recovery.

    Feels good to get it out of the way though and it's the first week I've managed both of the prescribed sessions.

    Thanks for taking the time to put the plan together by the way.


  • #346
    Casey78
    Banned (with Prison Access) Posts: 873 ✭✭✭Casey78


    Hello all. Haven't been on here in awhile. Not been doing much running unfortunately.
    I have just built a new shed and was thinking of buying a treadmill for it.
    Has anyone any recommendations?
    And yes I know running outside is better blah blah blah!!
    But sometimes with work/family that's just not possible.
    Anyway I enjoy treadmill running and like the fact I can do different workouts like hills etc(Yes I know I can do all these outside too!!)
    Anyway, has anyone got one? I will still be outside running whenever I can but I've always wanted a treadmill and think I will take the plunge.
    Was looking at something like this..

    http://www.mcsport.ie/p/nordictrack-c200-treadmill/netl10814


  • #347
    Dub13
    Moderators, Recreation & Hobbies Moderators Posts: 21,254 Mod ✭✭✭✭Dub13


    I hate missing sessions but as I am sure most are in the same boat and will miss a few over the next week or so, I think its understandable given the time of year. I will try to still fit in the speed work and the longer runs, I an sure most of us will be a few pounds on the heaver side come early jan.


  • #348
    MaggotBrain
    Closed Accounts Posts: 433 ✭✭MaggotBrain


    Just ran 9 minutes pain free. :cool:


  • #349
    MaggotBrain
    Closed Accounts Posts: 433 ✭✭MaggotBrain


    And another 9 minutes. No pain!
    file.jpg


  • #350
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    7 Mile run this evening, good week so far this week, runs 4 days out of 5, 1 marathon pace run, 1 hill sessions and 2 days easy running. Just need a long run over the weekend to top off a nice week.


  • #351
    Dub13
    Moderators, Recreation & Hobbies Moderators Posts: 21,254 Mod ✭✭✭✭Dub13


    I did my slow/easy run over the hill of Howth this morning, first time doing this route since the summer. You forget how much of an elevation it is 145m according to the garmin. Anyway lovely morning for it.

    http://connect.garmin.com/modern/activity/654346921


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