[Younganne]

Ye hoping to get out in the morning and then taking the kids to the beach for a walk!!

Lots of us doing Jingle Bells 5K. We'll have to arrange meet up so we can put faces to names!!!

[sunflowerRo]

Originally Posted by Younganne

Ye hoping to get out in the morning and then taking the kids to the beach for a walk!!

Lots of us doing Jingle Bells 5K. We'll have to arrange meet up so we can put faces to names!!!

Sounds like a plan

[BobMac104]

ok iam gonna try a table...Basically the same as the DCM thread.

Name	Sessions	Distance	Comments
BobMac104	3	15m	Feel good.Looking forward to getting back to regular running this week

Its been 5 weeks (?) since taper began so iam getting a bit anxious to start back following a regular plan. going to go for a speed session with the local club on tuesday i think to see what thats all about. did a few strides yesterday after a brisk 4miler and i think i am good to go but will continue to monitor as the week goes on.


(table worked!)

[ecoli]

	Mon	Tue	Wed	Thur	Fri	Sat	Sun
Rest	4m	5m	4M	rest	6m	Cross

Here is this weeks plan for anyone looking to follow it

* note this is Hal Higdon Week 3 as third week since DCM and we have skipped week 2

[Younganne]

Name	Sessions	Distance	Total	Comments
BobMac104	3	15m	15m	Looking forward to getting back to regular running this week
Younganne	4	14m	14m	enjoyed the easy pace this week

Good man BobMac104, soon we'll have it full of names.... i added Total so that we could track it as the weeks go up
Did a bit of Tempo today..did miles 3 & 4 at pace

[BobMac104]

hey E.coli any tips on what to expect from a club speed session ? Obviously depends on what they will do, but in general like.

[Younganne]

Originally Posted by ecoli

Here is this weeks plan for anyone looking to follow it

* note this is Hal Higdon Week 3 as third week since DCM and we have skipped week 2

Can i ask why we are skipping week 2? at the end of week 4 he recommend a race and i think a few have signed up for Jingle Bell on 3rd Dec which fits in at the end of the 4 weeks....just wondering??

[ecoli]

Originally Posted by Younganne

Can i ask why we are skipping week 2? at the end of week 4 he recommend a race and i think a few have signed up for Jingle Bell on 3rd Dec which fits in at the end of the 4 weeks....just wondering??

Simply because you are two weeks out from the Marathon. Your body should feel recovered enough to the point where you are able to resume mid mileage low intensity

The aim will be to include some very light 5k paced work the week before Jingle Bells just to introduce your legs to running at this pace before you shock the body with the race

[Younganne]

Thanks Ecoli, that make sense, i was just wondering in todays run how i would manage to run faster after all this slow easy running!! I enjoyed the faster paced miles today.

[ecoli]

Originally Posted by BobMac104

hey E.coli any tips on what to expect from a club speed session ? Obviously depends on what they will do, but in general like.

400m intervals are a classic session although at this time of the year there will be some clubs doing Fartlek type runs which are basically X min hard running usually follow by the same easy jogging in between reps.

What club are you going to?

[red face dave]

Name	Sessions	Distance	Total	Comments
BobMac104	3	15m	15m	Looking forward to getting back to regular running this week
Younganne	4	14m	14m	enjoyed the easy pace this week
red face dave	3	11	11m	Great to be back at it.

Very bad this weekend take aways, pints way to many pints very sick today. But it was my first time since September so it was allowed. Off the drink now until after Waterford half. Cheer Bob for the table.

[BobMac104]

Originally Posted by ecoli

400m intervals are a classic session although at this time of the year there will be some clubs doing Fartlek type runs which are basically X min hard running usually follow by the same easy jogging in between reps.

What club are you going to?

Thanks I think they did that last week alright. looking forward to something like that.
Grange (Cork)

Originally Posted by Younganne

good man BobMac104, soon we'll have it full of names.... i added Total so that we could track it as the weeks go up
Did a bit of Tempo today..did miles 3 & 4 at pace

Originally Posted by red face dave

Very bad this weekend take aways, pints way to many pints very sick today. But it was my first time since September so it was allowed. Off the drink now until after Waterford half. Cheer Bob for the table.

Thanks lads!

[Nules10]

	Mon	Tue	Wed	Thur	Fri	Sat	Sun
Rest	4m	5m	4M	rest	6m	Cross

Hey ecoli. I assume i follow this with the extra run at the weekend. (am doing the waterford half) I am also just going to change my rest days around to Monday and friday as i wont get to run at all on monday. Thanks

[Nules10]

Name	Sessions	Distance	Total	Comments
BobMac104	3	15m	15m	Looking forward to getting back to regular running this week
Younganne	4	14m	14m	enjoyed the easy pace this week
red face dave	3	11	11m	Great to be back at it.
Nules10	4	14	14	Aww i hope i haven't fecked up the table have forgotten how to do it

Phew :-)
Oh Thanks bob

[ecoli]

Originally Posted by Nules10

Hey ecoli. I assume i follow this with the extra run at the weekend. (am doing the waterford half) I am also just going to change my rest days around to Monday and friday as i wont get to run at all on monday. Thanks

Sorry the table messed up

	Mon	Tue	Wed	Thur	Fri	Sat	Sun
	Rest	4m	5m	4M	rest	6m	Cross

Should be fixed now in terms of people aiming for the Half my suggestion would be

	Mon	Tue	Wed	Thur	Fri	Sat	Sun
	Rest	4m	5m	4M	rest	60 min	60 min