DCM Class of 2011- the continuing challenge

Younganne · 19-12-2011 10:43pm

sunflowerRo wrote: »

Going skiing....I know I should be looking forward to it but I am terrified about breaking a leg coz running has been going so well lately. I might just wrap myself up in bubble wrap

Gud for you.....Mind yourself bu tdon't be over cautious or you won't enjoy it ...what will be will be:D

sunflowerRo · 19-12-2011 11:13pm

Younganne wrote: »

sunflowerRo wrote: »

God Anne, I have massive admiration for anyone with kids organising themselves to get out running. I find it hard to get just myself organised to get out. Serious repect for you and I most definitely think you deserve Christmas day off!!!!!

SunflowerRo, I have to admit that i get out at lunch time to run in Phoenix park and if i had to do it after work i probably wouldn't get out as often. I haven't got out the last two weekends so it doesn't always go to plan but have to say i have a great hubby who will fit weekend work (if he has any) around me getting a run if he can or if all else fails i might head to Navan and leave the kids with my Mam and head out around the lit streets!!!!

There are plenty of people who have to orgainse running around family life, even single people. But thanks for the lovely words:D

But you could so easily use your lunchtime for other less torturous activities and you don't! No seriously fair play tya for being able to shuffle everything around to fit it in.

run44 · 20-12-2011 3:42pm

Name|Sessions|Distance|Total|Comments
BobMac104|5|33.1|159.1m|solid week. tipping away.|
Younganne|4|19|87m|didn't get out this weekend..again so mite just leave it at the moment and not worry too much about it. Just so much on:)|
red face dave|0|0|65.5|Rest week but back at it tomorrow
Nules10 |||103.5|
Conseng|0|0|74m|no running last week for various reasons, back to it today though and looking forward to it.
run44|1|4|45.5m|Life got in the way! Hoping to do better this week|
shazkea|4|19|83m|Enjoyed the runs this week despite the frosty paths
KittyMittens|||34.5m||
Cutex|||29.5m|
sunflowerro|5|30|149.0| Enjoyed these but it was baltic!|
Jimh|||20| |
Kit3 |||20.8|

Nules10 · 20-12-2011 9:53pm

Name|Sessions|Distance|Total|Comments
BobMac104|5|33.1|159.1m|solid week. tipping away.|
Younganne|4|19|87m|didn't get out this weekend..again so mite just leave it at the moment and not worry too much about it. Just so much on:)|
red face dave|0|0|65.5|Rest week but back at it tomorrow
Nules10 |3|16|119.5|missed one run this week. But that's ok

Conseng|0|0|74m|no running last week for various reasons, back to it today though and looking forward to it.
run44|1|4|45.5m|Life got in the way! Hoping to do better this week|
shazkea|4|19|83m|Enjoyed the runs this week despite the frosty paths
KittyMittens|||34.5m||
Cutex|||29.5m|
sunflowerro|5|30|149.0| Enjoyed these but it was baltic!|
Jimh|||20| |
Kit3 |||20.8|

meijin · 21-12-2011 12:00am

Nice light rain this evening and not too cold, perfect for hill intervals... I died 4 times today :eek:

Managing only 2 runs a week recently

I need to get better organized and do at least 3, ideally 4. On a positive note, it's 4th week of consistent strength training at home - core 3 times a week, upper body and legs 3 times a week, 1 day rest.

Hmm... maybe I'll start a log over Xmas

Younganne · 21-12-2011 11:26am

meijin wrote: »

Hmm... maybe I'll start a log over Xmas

Go for it...it will definitely get you out the door quicker!!!
I started mine last week and yesterday i himmmed and hawed about going out but decided i have my log to keep so had to go...couldn't bail on it one week in!!:D

Younganne · 21-12-2011 4:36pm

Tuesday 20 December
plan was 30 intervals 3m easy 1m 5k pace

Overall it was 4.1m. in 39:15 avg pace 9.34/163
Breakdown looks like this

Time@avg pace/avg HR
6.05min@9.49/159bpm - 1.02min @7.52/159bpm
3.02min@10.20/161bpm - 1.01 min @7.54/172bpm
3.02 min@10.03/166bpm - 1.01min@8.21/175bpm
3.02min@10.33/167bpm - 1.03min@7.45/173bpm
3.01min@10.186/165bpm - 1.02min@7.37/168bpm
3.02min@10.09/160bpm - 1.02min@8.09/165bpm
3.03min@9.49/162bpm - 1.02@7.15/172bpm
7.38@9.57/164bpm

I enjoyed this, a bit of variety and not all just slow joging for miles!!!

Wednesday 21 December
Plan was 5m easy without looking at garmin and just go with the flow

5.81m in 58.00 avg pace 9.58/167

Breakdown
m1=10.04/151
m2=9.54/160
m3=10.17/169
m4=10.11/162
m5=9.50/157
m6(.82)=9.26/169

Rest tomorrow - well no running but i have kettlebells, last class until second week in Jan i think!!

Nules10 · 21-12-2011 6:10pm

ecoli wrote: »

Hey Guys

|Mon|Tue|Wed|Thur|Fri|Sat|Sun|
|Rest|5m|30minwith hard intervals*|5m|rest|45mins|Goal Mile

I DON'T LIKE THESE :mad:

alitoast · 21-12-2011 6:20pm

Hi Guys,
Wondering if i can start logging with you guys here? Planning for Kinvara half and Cork full. Can i add my name to the table?

alitioast

ecoli · 21-12-2011 6:57pm

alitoast wrote: »

Hi Guys,
Wondering if i can start logging with you guys here? Planning for Kinvara half and Cork full. Can i add my name to the table?

alitioast

Its all inclusive so anyone welcome to hope in at any stage. Welcome

ecoli · 21-12-2011 7:04pm

Nules10 wrote: »

I DON'T LIKE THESE :mad:

If you can manage to get these in at this time of year with the x mas parties/shopping etc you are on for a great year. They will get easier over time and will help boost your aerobic strength while also introducing your body to anaerobic work which will come into play when you get into more traditional interval type sessions.

The trick is not to go all out on these but rather more 5k paced. As you get fitter this time will naturally come down but the real benefits are seen in the recovery/easy parts as you will find you recover quicker and these segments will start to get closer to the 5k pace on the hard/on segments

rainbow kirby · 21-12-2011 7:10pm

Nules10 wrote: »

I DON'T LIKE THESE :mad:

Will one of these help? :cool:

Nules10 · 21-12-2011 7:13pm

rainbow kirby wrote: »

Will one of these help? :cool:

:D No!!

Nules10 · 21-12-2011 7:17pm

ecoli wrote: »

If you can manage to get these in at this time of year with the x mas parties/shopping etc you are on for a great year. They will get easier over time and will help boost your aerobic strength while also introducing your body to anaerobic work which will come into play when you get into more traditional interval type sessions.

The trick is not to go all out on these but rather more 5k paced. As you get fitter this time will naturally come down but the real benefits are seen in the recovery/easy parts as you will find you recover quicker and these segments will start to get closer to the 5k pace on the hard/on segments

Thanks ecoli i know they will benefit me in the long run

I am not sure what my 5k pace is so i went with 9min/m ish or less. Anyway the pace for the 30 mins averaged 9:27!!?? I have to say on the fast bit i felt like i was going flat out. I suppose its my first bit of speed work since the marathon as i was just plodding along for waterford half. maybe i will enjoy them more next week

ecoli · 21-12-2011 7:21pm

Nules10 wrote: »

Thanks ecoli i know they will benefit me in the long run I am not sure what my 5k pace is so i went with 9min/m ish or less. Anyway the pace for the 30 mins averaged 9:27!!?? I have to say on the fast bit i felt like i was going flat out. I suppose its my first bit of speed work since the marathon as i was just plodding along for waterford half. maybe i will enjoy them more next week

Enjoy is not a word I associate with the hard sessions however you feel great after them and make you feel like you have earned the few extra x mas drinks/treats:D

Nules10 · 21-12-2011 7:24pm

ecoli wrote: »

Enjoy is not a word I associate with the hard sessions however you feel great after them and make you feel like you have earned the few extra x mas drinks/treats:D

Ya mean like the ones i am having now

Ok maybe enjoy was pushing it a bit ... so we will go with "cope with" instead :rolleyes:

rainbow kirby · 21-12-2011 7:27pm

ecoli wrote: »

make you feel like you have earned the few extra x mas drinks/treats:D

Not gonna lie, a mince pie may have been consumed as recovery food straight after my run today

ecoli · 21-12-2011 7:31pm

rainbow kirby wrote: »

Not gonna lie, a mince pie may have been consumed as recovery food straight after my run today

AVOID MY LOG and do as I say not as I do for the next two weeks:D

red face dave · 21-12-2011 9:14pm

The same as Nules I don't know what my 5k time is as I have never ran a 5k race plus I think I ran my quickest during the Waterford half don't know how much quicker I could go:)

meijin · 21-12-2011 9:26pm

red face dave wrote: »

The same as Nules I don't know what my 5k time is as I have never ran a 5k race plus I think I ran my quickest during the Waterford half don't know how much quicker I could go:)

Enter your best result in the calculator and it will estimate your 5k equivalent time - http://www.mcmillanrunning.com/index.php/site/calculator

This one can also suggest some paces for training - http://fellrnr.com/wiki/VDOT_Calculator

Younganne · 21-12-2011 10:39pm

ecoli wrote: »

Enjoy is not a word I associate with the hard sessions however you feel great after them and make you feel like you have earned the few extra x mas drinks/treats:D

Must be Something wrong with me....I ENJOY THEM...and i know i am going too fast:eek:

and yes i feel great after them..well about an hr after when fed & watered!!

Younganne · 21-12-2011 10:43pm

Welocme Alitoast...you can add yourself into table whenever you want.....

You don't have to be mad to come here...but it helps:D:D

BobMac104 · 22-12-2011 11:08am

I must admit to enjoying the speed sessions also. Dont get me wrong they are soo tough but in a "ill be ok in 5 mins" kinda tough as opposed to the "I dont think ill ever get off this couch again" type of tough that come with the 20 milers in marathon training.

I find i am kinda buzzing after them. Also i think they help get us to a point where we arnt afraid to run fast for fear of blowing up. When I thought of fast miles before the marathon i was sure id collapse and that would be it, but the speed sessions have given me confidence to run hard knowing i can recover by backing it off if i need to.

BobMac104 · 22-12-2011 11:10am

Welcome alitoast!

Younganne · 22-12-2011 11:17am

BobMac104 wrote: »

I must admit to enjoying the speed sessions also.

Wheew, so i'm not the only one....;);):D

shazkea · 22-12-2011 12:09pm

BobMac104 wrote: »

I must admit to enjoying the speed sessions also.

Yeah +1. I love interval and hill sessions because you feel like you're working. I hate the easy plodding runs where you just seem to be getting nowhere slowly!

alitoast · 22-12-2011 12:36pm

Name|Sessions|Distance|Total|Comments
BobMac104|5|33.1|159.1m|solid week. tipping away.|
Younganne|4|19|87m|didn't get out this weekend..again so mite just leave it at the moment and not worry too much about it. Just so much on:)|
red face dave|0|0|65.5|Rest week but back at it tomorrow
Nules10 |3|16|119.5|missed one run this week. But that's ok

Conseng|0|0|74m|no running last week for various reasons, back to it today though and looking forward to it.
run44|1|4|45.5m|Life got in the way! Hoping to do better this week|
shazkea|4|19|83m|Enjoyed the runs this week despite the frosty paths
KittyMittens|||34.5m||
Cutex|||29.5m|
sunflowerro|5|30|149.0| Enjoyed these but it was baltic!|
Jimh|||20| |
Kit3 |||20.8|
Alitoast|2|14|75m|total is for Nov and Dec|

Thanks for the welcomes, i hope i have this right...

RayCun · 22-12-2011 12:47pm

just edited it to remove the quote tags - you have to take them out, otherwise the next person won't be able to quote the table

sunflowerRo · 22-12-2011 11:26pm

Hi guys,

Headin off on my hols in the morning and wont have internet I'd say so I just wanted to wish you all a very happy Xmas. Thanks so much for all the friendships and support over the last few months. Would never have achieved completing the marathon without you guys.
A very merry Xmas and chat tya all in the new Year

Younganne · 22-12-2011 11:31pm

Many Happy returns to you SunflowerRo & yours and have a great time sking...stay safe:D

red face dave · 22-12-2011 11:32pm

Have a good time was just thinking the same earlier its like a little club.

Nules10 · 22-12-2011 11:53pm

Have a great time ro am just a bit jealous. Will have to meet up for a run in the park when you get back. Don't be doing any crazy moves now

run44 · 23-12-2011 10:59am

sunflowerRo wrote: »

Hi guys,

Headin off on my hols in the morning and wont have internet I'd say so I just wanted to wish you all a very happy Xmas. Thanks so much for all the friendships and support over the last few months. Would never have achieved completing the marathon without you guys.
A very merry Xmas and chat tya all in the new Year

Happy Christmas to you too. Have a great time!

...And of course a very happy Christmas to all fellow DCM finishers and runners

BobMac104 · 23-12-2011 12:38pm

Happy christmas sunflowerRo! have a great time and dont bring back any snow!

Nules10 · 24-12-2011 2:39pm

Merry christmas everyone, have a good one

BobMac104 · 24-12-2011 8:01pm

happy chritmas to all!

Younganne · 25-12-2011 9:33pm

Happy Christmas Everyone, hope the day is going well....and everyone is relaxing well!!!

Santa was very good here, kids delighted, Dinner went well, just heading off to visit, home later and then will sit down, relax and have a drink or two;)

red face dave · 25-12-2011 10:07pm

Happy christmas everyone. Santa was good here also I got new running gloves. Now to get new runners in the sales and I will be sorted

rainbow kirby · 25-12-2011 10:11pm

Hoping to grab a new pair myself in the sales, think my older pair are completely fcuked at this stage and need to be replaced.

red face dave · 25-12-2011 10:14pm

Yeah seem to have developed a pain running down the length of the sole of my foot. Its hard to pinpoint the pain so I am putting it down to the runners

ecoli · 27-12-2011 2:04pm

Hey Folks

Sorry this is a day late though I say there was a fair few sore heads yesterday so the rest day was probably enforced between drink and a food coma

Here is the plan for the week

|Mon|Tue|Wed|Thur|Fri|Sat|Sun|
|Rest|5m|32min with hard intervals*|5m|rest|60mins|3 miles easy

Intervals - 10 min easy, 6 x 1 min on/off, 10 min easy

Any questions just ask

Younganne · 28-12-2011 12:39am

Had originally planned running 10k race in Navan for yesterday but it was cancelled so when i went for a run decided to do 10k myself and raced it to see how i got on...well my current PB from May 2010 is 54:00 min so decided to see what i could do... I did 6.2 m in 53.20 did 3.1 m in 26.22 but when i turned and headed back i had the wind in my face so thought i hadn't a hope...was fairly f**ked coming to the end and what just about hanging in there...so very happy with my attempt....i know in a race it probably would have measured longer on Garmin,,,but i'm happy!!!! the best i have done 10k in 2011 was 56.XX!!!

Dist=avg pace/avg HB
m1=9.09/155,
m2=8.19/172
m3=8.07/174
m4=8.29/182
m5=8/56/180
m6=8.35/185
m.20=8.48/192

overall 6.20m 53:20 avg 8.36/175 max= 6.44/193

took today off and will take back up tomorrow.....:D

Younganne · 28-12-2011 12:45am

ecoli wrote: »

Here is the plan for the week

|Mon|Tue|Wed|Thur|Fri|Sat|Sun|
|Rest|5m|32min with hard intervals*|5m|rest|60mins|3 miles easy

Intervals - 10 min easy, 6 x 1 min on/off, 10 min easy

Any questions just ask

Ecoli..Happy Christmas...just one question,,

is it 10mins easy, 1 min on 1 min off x 6 and then 10 min easy...is it 5k pace or what is "hard" is it everyone just go harder than normal pace??

ecoli · 28-12-2011 12:56am

Younganne wrote: »

Ecoli..Happy Christmas...just one question,,

is it 10mins easy, 1 min on 1 min off x 6 and then 10 min easy...is it 5k pace or what is "hard" is it everyone just go harder than normal pace??

Yes 10 min easy, then the fartlek and then 10 min easy after

Hard is roughly 5k effort

Younganne · 31-12-2011 12:47am

This week is not going to plan...a bit under the weather...did the 10k on Mon and 3.5m with intervals yesterday but didn't do anything else since...Don't think i am going to chance going out tomorrow either as i have bit of a chest infection starting and trying to avoid it....might manage an easy 3m on Sunday for the start of the year but will have to see...not planning any wild celebrations tomorrow night so will see how the chest is..

Happy New Year to all of you & your families and may all your Dreams for 2012, both running & personal, come true!!:D:D

BobMac104 · 31-12-2011 3:55pm

Thanks Anne and happy new year to you too (and all the rest of the DCM 2011 novices!!) lf you told me this time last year that id run a marathon .....

red face dave · 31-12-2011 4:08pm

Same as Anne it has been a very bad xmas not much running done at all, in fact only one run was done. Such a lazy ****e I feel guilty now. But back at it on Tuesday I am taking part in a 10k on the 22nd so time to get back in action.

Happy new year to all. I hope 2012 is as good as the last.

run44 · 31-12-2011 6:23pm

Cheers all, and a very happy 2012 to everyone!

Anyone have any major targets in sight yet?

Nules10 · 31-12-2011 6:27pm

I was doing so well with my christmas runs up to Wednesday this week and it all went horribly wrong....:D hopefully i will get out tomorrow too much booze last night means not too much tonight. I have no targets... oh hang on i do. Sub2 half :rolleyes: 4.30 marathon and injury free

Happy new year everyone.

red face dave · 31-12-2011 6:34pm

45 10k
1.43 half
3.59 marathon.

If I get those I will happily retire