12 weeks of DCM training (sub 3 attempt)

misty floyd

Hello People,
I haven't been around these parts in a while and miss having a log. So this is my log on my way to DCM 2010. This is my previous log 'Everything in its right pace' for Rotterdam in April this year (3:00:30)

Since then I've gone downhill with an injury (nerve tension in right leg) and a crap attitude. At least I got out for some slow miles. 9lbs weight gain...my scales must be wrong....I hope.

Average weekly mileage since April has been 23m but last week was 53m and the last 2 weekends I ran 15m easy. The recent addidas 4.9m, I ran 30:06, not bad considering and since then I've been working a bit harder.

Plan
2 big sessions a week, the rest will be easy, some medium effort and sometimes strides added. I won't be doing snappy stuff because it aggrevates my injury which I'm still managing. I'd like to hit 50-60miles per week but if I can do more, I will.

So I've 12 weeks and I'm confident of dropping the weight, getting back the fitness. Sub 3, why not.

misty floyd

Monday 2nd Aug
5m easy (8:25m/m). Never eating garlic bread or onions before a run again.

Tuesday 3rd Aug
Big session, 11m total.
This was done in the Phoenix and it was very hard for me. 4 x 12min intervals (approx 1.9m) and jog back to the start (2mins). Overall average was 6:25m/m. So I'm very pleased with that as I struggled to do 3 of these last week. Link. 1.5m warm up/down.

Sosa

Best of luck Misty,if memory serves me only 31 sec to get that sub 3

Your consistency has dropped but the big session today gives you a chance,train smart for the 12 weeks,dont try kill yourself to early and ramp up near the end.

misty floyd

Sosa wrote: »

Best of luck Misty,if memory serves me only 31 sec to get that sub 3

Your consistency has dropped but the big session today gives you a chance,train smart for the 12 weeks,dont try kill yourself to early and ramp up near the end.

Sound advice Sosa, thanks for that.

seanynova

hey, good luck with the training misty, im sure you will be fine after sessions like that. i did the same last week, not as fast as you though!!!
are you following a plan, looks similar to a daniels type session there....

kennyb3

Welcome back, and best of luck

Peckham

Best of luck misty. Do I see a hint of Jack Daniels in your training (4x12min tempo)?

Have taken the same approach myself - 12 weeks of Daniels prep for the marathon. Having gone through 5 weeks of the schedule I can definitely feel benefits. His tempo sessions are excellent - particularly when they're thrown in with the long run.

theboyblunder

Best of luck misty. You only have a few seconds to gain and you'll have it.

misty floyd wrote: »

Hello People,
I haven't been around these parts in a while and miss having a log. So this is my log on my way to DCM 2010. This is my previous log 'Everything in its right pace' for Rotterdam in April this year (3:00:30)

Since then I've gone downhill with an injury (nerve tension in right leg) and a crap attitude. At least I got out for some slow miles. 9lbs weight gain...my scales must be wrong....I hope.

Average weekly mileage since April has been 23m but last week was 53m and the last 2 weekends I ran 15m easy. The recent addidas 4.9m, I ran 30:06, not bad considering and since then I've been working a bit harder.

Plan
2 big sessions a week, the rest will be easy, some medium effort and sometimes strides added. I won't be doing snappy stuff because it aggrevates my injury which I'm still managing. I'd like to hit 50-60miles per week but if I can do more, I will.

So I've 12 weeks and I'm confident of dropping the weight, getting back the fitness. Sub 3, why not.

heffsarmy

Good luck with the new log Andy, good session last night. You don't seem to have lost that much fitness given the time you ran in the adidas 5miler, a few more weeks of steady training and you will be flying again.

ecoli

best of luck with the log. So close last time and the fact you dont look to have lost much fitness twelve weeks should be plenty of time to get sub 3 shape

tisnotover

All the best with new log Misty, I like following the marathon logs.

Gently into the higher mileage and on from there. Sub-3 here you come!

misty floyd

Thanks lads and good luck with your own goals. I haven't been following as my head wasn't into the running the last while but I'll catch up on what is going on here.

seanynova wrote: »

are you following a plan, looks similar to a daniels type session there....

Peckham wrote: »

Do I see a hint of Jack Daniels in your training (4x12min tempo)?

Its actually not the Daniels plan. Just a coincidence that the intervals were 12mins last night. Maybe the club coach is following it. Might have a read of my Daniels book. I do want to keep things simple though.

theboyblunder wrote: »

Best of luck misty. You only have a few seconds to gain and you'll have it.

And good luck yourself tbb, I hope that bronchitis (spelling?) clears up. Thats a pain but better now than during Longford.

heffsarmy wrote: »

Good luck with the new log Andy, good session last night. You don't seem to have lost that much fitness given the time you ran in the adidas 5miler, a few more weeks of steady training and you will be flying again.

Nice one heff, fair play to you doing 5 of those last night. Would you say you are in better shape than what you were in April?

Lex Luther

misty floyd wrote: »

Thanks lads and good luck with your own goals. I haven't been following as my head wasn't into the running the last while but I'll catch up on what is going on here.





Its actually not the Daniels plan. Just a coincidence that the intervals were 12mins last night. Maybe the club coach is following it. Might have a read of my Daniels book. I do want to keep things simple though.



And good luck yourself tbb, I hope that bronchitis (spelling?) clears up. Thats a pain but better now than during Longford.



Nice one heff, fair play to you doing 5 of those last night. Would you say you are in better shape than what you were in April?

I'll be following your log with interest as well Andy. Good session last night (sorry for wimping out on last rep but trying to save something for this week-ends race).
LL

misty floyd

Lex Luther wrote: »

I'll be following your log with interest as well Andy. Good session last night (sorry for wimping out on last rep but trying to save something for this week-ends race).
LL

oh yeah I was hurting so bad I forgot to wish you good luck in that. I read there that its tough enough. Those 18 milers will stand to you.

heffsarmy

misty floyd wrote: »

Nice one heff, fair play to you doing 5 of those last night. Would you say you are in better shape than what you were in April?

I find these sessions don't take much out off me the next day, so I would say I'm in better shape than I was last april. I still need planty of long runs to be ready for the marathon.

Krusty_Clown

Good luck Misty. The good thing about having already run 3:00:xx is you know exactly what you have to do to gain those extra few minutes.

What do you mean snappy stuff? Do you mean very fast intervals?

misty floyd

Krusty_Clown wrote: »

Good luck Misty. The good thing about having already run 3:00:xx is you know exactly what you have to do to gain those extra few minutes.

What do you mean snappy stuff? Do you mean very fast intervals?

Thanks Krusty. Yes fast intervals, anything faster than 6m/m and I'm limping the next day. Its ok though. I'm thinking adding on strides at 5km pace should be ok. I should add that its slowly getting better week by week and I am a little afraid to push the speed right now.

Krusty_Clown

misty floyd wrote: »

Thanks Krusty. Yes fast intervals, anything faster than 6m/m and I'm limping the next day. Its ok though. I'm thinking adding on strides at 5km pace should be ok. I should add that its slowly getting better week by week and I am a little afraid to push the speed right now.

I tohught limping was just the norm, and that if you're not limping, you're not trying hard enough?

Oisin11178

Ahh misty welcome back. Weve been keeping the homefires burning for you:D
See you in Dublin bud and good luck:D

misty floyd

Oisin11178 wrote: »

Ahh misty welcome back. Weve been keeping the homefires burning for you:D
See you in Dublin bud and good luck:D

Thanks man. I take it you are still doing every marathon possible. I know you are still hitting the long runs....good to see.

Wednesday 4th Aug
5m easy. This was a bit of a horrible run, my legs are wrecked from that session on Tuesday. Going to work through it (the tiredness/pain).

Oisin11178

misty floyd wrote: »

Thanks man. I take it you are still doing every marathon possible. I know you are still hitting the long runs....good to see.

Wednesday 4th Aug
5m easy. This was a bit of a horrible run, my legs are wrecked from that session on Tuesday. Going to work through it (the tiredness/pain).

yeah man upto 8 this year.
Did my first marathon lenght training run there monday.
Around 3.25 seems to be a comfortable time for me these days.

misty floyd

Oisin11178 wrote: »

yeah man upto 8 this year.
Did my first marathon lenght training run there monday.
Around 3.25 seems to be a comfortable time for me these days.

Yeah I saw that Oisin, thats savage stuff. An ultra for you, no problem.

Thursday 5th Aug
10.2m easy down the canal at hazelhatch. Nice run, surprised to feel ok. The midges were unreal.

misty floyd

Friday 6th August
5m @ 7:40m/m

Saturday 7th August
Rest day although a round trip drive to Kerry, didn't feel like much of a rest.

Sunday 8th August
18m @ 8:05m/m some hills in there. I'm a bit disappointed with how I felt today and I think I've forgotten that I need to build up to these long distances before they feel comfortable. That was hard even though it was slow but I'm glad its done and will be happier finishing next weekends 20m.

Week 1 summary 2nd-8th August

Mon: 5m easy
Tues: 4x12min @ 6:25m/m on grass (11m total) Wrecked after this one.
Wed: 5m easy
Thurs: 10.2m easy
Fri: 5m @ 7:40
Sat: rest
Sun: 18m @ 8:05m/m easy. Some hills.

54.2m Total for week.

misty floyd

Mon 9th
5m easy, late.

Tues 10th
4x12min intervals with 2min jog/rest between (grass).
That was tough, I could feel Sundays long run in the legs but in a week my average pace for it has gone from 6:26m/m to 6:22m/m so thats alright. 11.7m total. Working late again, I had some food issues and didn't eat enough.

Wed 11th
6.5m recovery. Again, made stupid mistakes with not eating enough. 1m in and I was feeling weak, by the end I was tempted to eat grass. Seriously, I did think about it for a second.

Lots of food cooked for tomorrow. Thai Lemon curry with basmati rice

misty floyd

Thurs 12th
Fartlek type session with club in Phoenix. 20min slow, 5min on, 5min slow etc. Hit the hard parts 5 times and up the kyber 3 times so it was tough enough but not a killer.

Thats a great session for a group as everyone turns around to regroup and we all start the hard bits together. Concentrating on time throughout, you forget you are covering a decent distance and its a nice surprise when you look down on the watch at the end.

Fitness not back to where it was yet but I'm getting there and thats very satisfying.

Happy.

tunguska

In regards to the food issue, I take bars I buy in nourish and the ones I make myself with me when I run. They go down very easy, so much so that I can literally eat them while Im running.
My advice dude is to get yourself a pair of tri shorts, they have pockets on either hip which are a decent size so that you can fit a couple of bars and gels in each. Either that or get one of those utlility belt things. Wouldnt be crazy about that option though. Nothing worse than getting hungry half way through a run.

misty floyd

tunguska wrote: »

In regards to the food issue, I take bars I buy in nourish and the ones I make myself with me when I run. They go down very easy, so much so that I can literally eat them while Im running.
My advice dude is to get yourself a pair of tri shorts, they have pockets on either hip which are a decent size so that you can fit a couple of bars and gels in each. Either that or get one of those utlility belt things. Wouldnt be crazy about that option though. Nothing worse than getting hungry half way through a run.

Cheers. I'm gonna get some of those bars you mentioned on the main forum and I'm def gonna try some of the recipies there. No way could I wear one of those batman belts, I hate carrying stuff. The mornings of my long runs, I'll eat a good breakfast then drive over the route and stash some bottles. I hate carrying them! The tri shorts, I was looking at the ones you have....very expensive and I'm broke at the moment but I'm gonna get a pair or two and some running socks. Mine seem to go missing all the time
Whats the plan this week? Two big ones Sat and Sun?

tunguska

misty floyd wrote: »

Whats the plan this week? Two big ones Sat and Sun?

20miles tonight at around 6:50/mile. Then 2x 10miles tomorrow at recovery pace. Then a big one sunday, 27miles at 6:40/mile.

New arcade fire album out, have you heard it yet?

shels4ever

tunguska wrote: »

20miles tonight at around 6:50/mile. Then 2x 10miles tomorrow at recovery pace. Then a big one sunday, 27miles at 6:40/mile.

New arcade fire album out, have you heard it yet?

holy crap ... 2X10 miles as a recovery from a 20 mile and then a 27 mile to top it off.. thats some weekend. You have some ability to handly huge mileage...

seanynova

misty floyd wrote: »

Tues 10th
4x12min intervals with 2min jog/rest between (grass).
That was tough, I could feel Sundays long run in the legs but in a week my average pace for it has gone from 6:26m/m to 6:22m/m so thats alright. 11.7m total. Working late again, I had some food issues and didn't eat enough.

another good interval session misty, would you not be better off setting up an advanced training session on Garmin Training Centre, would give you a better indication of you tempo split times...for future analysis like? very handy function...

what was your training tempo pace for rotterdam? id like to see mine sub 6:20 and ideally sub 6:15 but might be asking a lot...

misty floyd

tunguska wrote: »

20miles tonight at around 6:50/mile. Then 2x 10miles tomorrow at recovery pace. Then a big one sunday, 27miles at 6:40/mile.

New arcade fire album out, have you heard it yet?

Yeah thats not bad, an easy few days so Thats savage, I'd like to know how you get on. I've a harder weekend, tomorrow I have to mind......a child!! My sisters wee one. I'll be on google to find out how to change a nappy. Yeah I've had that album a few weeks now and have given it a few listens. I like it a lot. Prefare it to the second album anyway. They are playing in the O2 and tickets on sale next Friday but its €62 and like I said I'm smashed.

seanynova wrote: »

another good interval session misty, would you not be better off setting up an advanced training session on Garmin Training Centre, would give you a better indication of you tempo split times...for future analysis like? very handy function...

what was your training tempo pace for rotterdam? id like to see mine sub 6:20 and ideally sub 6:15 but might be asking a lot...

Hey Seanynova, you see its a session with some lads from the club and the coach tries to get us to start together. So sometimes the recovery is 2min, 2min 30s, 1min 50s. I just start and stop when the 12mins is up. I'd be interested to know a better way. I can still check the splits after. Is that what you mean?
As for the tempo pace, I didn't really do that many tempo runs. If I was or if I do this time around I'd probably do 5 easy and 5 at around 6:20? My 10m race pace before it was at 6:12m/m.....is that my tempo pace? I don't know mate, sorry.

Good session today by the way, looks like an interesting one, I might try it.

Fri 13th Aug
Mrs Floyd (to be) robbed my garmin. Delighted to hear she ran 10m in training for the Frank Duffy. Fair play. Anyway, don't know what my pace was but according to gmaps: 11.2miles and it was run easy.