Mcmillans 10k workout and Dunshaughlin 10k

Woddle

Shels4evers thread on the workout

This race is on the 25th of June and I plan on doing it (genuine PB course) and I see there's a few other boardsies heading up to it. I also see that there is a few boardsies planning on doing the Mcmillan workouts for it (check out shels thread above for details). So I was wondering/hoping we could get a group together to do these sessions. I would prefer Marlay park but would be open to the Phoenix park given that the days are getting longer and all that.
If we were to start we'd have to start next week preferably Thursday as there's 4 workouts in total and the last one should be 9 days or so before the race.
Any takers?

menoscemo

Woddle wrote: »

Shels4evers thread on the workout

This race is on the 25th of June and I plan on doing it (genuine PB course) and I see there's a few other boardsies heading up to it. I also see that there is a few boardsies planning on doing the Mcmillan workouts for it (check out shels thread above for details). So I was wondering/hoping we could get a group together to do these sessions. I would prefer Marlay park but would be open to the Phoenix park given that the days are getting longer and all that.
If we were to start we'd have to start next week preferably Thursday as there's 4 workouts in total and the last one should be 9 days or so before the race.
Any takers?

Yep, I'm in. I think marley is fine but I will also travel. I won't be able for the first workout till after the Donore 5k though...

Krusty_Clown

Good plan. You'll need to find folks running to a similar target though, or you'll all be spread out after the first half interval! I find that doing these intervals later in the evening in the park is better, as otherwise there are too many people in your way, to maintain a steady 10k pace. Also session 1 is at least 10.5 miles (with a 2 mile warm-up and a 1 mile warm-down).

HR from last night (ouch):

Reaganomical

Doing the Clare 10k the same day, will be following this thread with interest as I will be doing the McMillans 10k workouts as well, most likely on my lonesome. Good to share feedback etc. Gonna do the first session of 6 x 1miles next week.

claralara

I'm up for this. My goal is 50mins in Dunshaughlin (very lofty right now!!) - would be great if someone else had the same aim.
Thursdays are good for me... though maybe a little later than 6 if possible (no worries if not). And am flexible re location

menoscemo

claralara wrote: »

I'm up for this. My goal is 50mins in Dunshaughlin (very lofty right now!!) - would be great if someone else had the same aim.
Thursdays are good for me... though maybe a little later than 6 if possible (no worries if not). And am flexible re location

Woddle should be around the same pace?
I have already offered you to come to this session in marley park, but you are yet to show :rolleyes:

Woddle

Phoenix park

menoscemo wrote: »

Woddle should be around the same pace?

Close enough, I'll know more after Sundays race but of the top of my head 45-48 for Dunshaughlin.

tHE vAGGABOND

either

I would be on for this, and Im also going for somewhere sub-50, but like Woddle, will have a better idea after the 5 miler on Sunday.

Would prefer phoenix park

asimonov

mcmillan...is it tops off and camcorders out?

Woddle

Phoenix park

asimonov wrote: »

mcmillan...is it tops off and camcorders out?

I'm game and I already have the theme music in mind

https://www.youtube.com/watch?v=Exbsw5ssn4I

Woddle

Phoenix park

So I met meno and sharktale tonight in Marlay and we're going to have a crack at 6x1 mile next Thursday at 6:30pm in Marlay, we can look into changing the venue if needed for future sessions but for now we have 3 definites for next week and marlay is the best location for us but if we get the numbers majority rules and all that.

menoscemo

claralara wrote: »

I'm up for this. My goal is 50mins in Dunshaughlin (very lofty right now!!) - would be great if someone else had the same aim.
Thursdays are good for me... though maybe a little later than 6 if possible (no worries if not). And am flexible re location

asimonov wrote: »

mcmillan...is it tops off and camcorders out?

If she's coming ^^^^^ I hope so

Woddle

Phoenix park

I've just realised I've made a mistake, we don't start the 6x1 mile till the following week 26th of May, sorry about that. I think this is a good thing as to start on 6 reps could be tough, so I'll still be there next Thursday but doing 4x1 mile.

Woddle

Phoenix park

For those who are going to follow the workouts, I would suggest that this is your only workout as Mcmillan has the workouts every 2 weeks but we're going to do them every week so have a think and make sure it suits. Should be good crack though.

tHE vAGGABOND

either

I guess I will do this on my sweeny todd then, in town somewhere. *sniff*

Getting to and from Marley, while not impossible, is a gigantic pain in the arse [dont drive]. Maybe I will head up for week 3 and 6 or something stupid like that

theboyblunder

great idea but its a little too far for me. im moving to rathfarnham later in the summer so will be available for this kind of stuff then

Woddle

Phoenix park

theboyblunder wrote: »

great idea but its a little too far for me. im moving to rathfarnham later in the summer so will be available for this kind of stuff then

Excellent more running buddies

madon

I like the look of this workout, need some structure coz I'm just running at the moment but as always I have a question! I ran Boyne 10k in just under the hour and I'm running one on the 3rd of July which gives me seven weeks to go. I'd love to get down to 55 mins is this two much or could I try for more off my time?

Woddle

Phoenix park

madon wrote: »

I like the look of this workout, need some structure coz I'm just running at the moment but as always I have a question! I ran Boyne 10k in just under the hour and I'm running one on the 3rd of July which gives me seven weeks to go. I'd love to get down to 55 mins is this two much or could I try for more off my time?

I think go for it, when you first start running your improvements can be big and quick. You would also have learned alot from Boyne. So follow the program as best you can and what's great about this program is that if you can't finish the workout, it means your aiming too high so you will have to downgrade your time but start the workouts eith a 55 minute in mind. Also these workouts won't get you your goal time on there own, lots of easy running and a run a little longer and you'll be sorted or at least you'll be better armed to attack

Mr Slow

Slightly off topic :rolleyes:, but something that hasn't been raised yet with regard to Dunshaughlin which I feel is as important as the race itself.

They show the race in a local pub and the atmosphere after the race is great, given the amount of boardsies racing should we a) Have a session there or b) Go to Ryan's in Parkgate St.?:D

Brianderunner

Spot on Mr Slow it needs addressing. I reckon the post race beers should be out in Dunshaughlin. It'll be too late when we get back into town, 10pm if we're lucky. We could all get taxi's back to Dublin when the pubs are closed then after.

Mr Slow

We need a poll!

chinguetti

Well i'm driving out there and have a car full (Brian, Meno & Vagga) so we're staying there until i decide to drive home round 11.30 or so. The beer drinkers can get me a couple of pints another night.

Why does anyone need taxis or a poll? Offer to drive and then the passengers owe you back. Tis simple

Mr Slow

chinguetti wrote: »

Well i'm driving out there and have a car full (Brian, Meno & Vagga) so we're staying there until i decide to drive home round 11.30 or so. The beer drinkers can get me a couple of pints another night. Offer to drive and then the passengers owe you back. Tis simple

Slight problem with your plan. Meno will never be designated Dessie and Brian and Vagga don't drive. You'll probably be able to squeeze me in though and I do drive

liamog

either

I'd be up for doing this, but it would need to be Phoenix Park, splinter group?

Ran 56:14 in ARC Mini Marathon, would like to bring it down to 50 by July.

menoscemo

We can move this to the Phoenix Park if the demand is there (I think).

tHE vAGGABOND

either

We could also sort something where groups of 3/4 people who live in same kind of area agree to share a taxi back to Dublin?

Im informed by a mate who lives "next door" in ratoath that a taxi from there to central dublin is about €40

With a few groups of 3's and 4's agreed and sorted, folks can relax, drink too much, and save 10/15 quid for a cab to coppers later on and job done :cool:

Woddle

Phoenix park

Yet another thread hijacked by meno and his band of merry men

Like chinguetti I'll be driving and have space in the car for 4 if people are looking for lifts to Dunshaughlin. Not sure how late I'll stay but if people are getting taxis home, the lift there may be worth it.

Back on topic
There seems to be more bodies for marlay at the moment but if we get numbers for the Phoenix park I'd be happy to run there.

This Thursday we're aiming for 4x1 mile @ 10k pace in marlay in prep for the following weeks 6x 1 mile Time is to be confirmed but probably 6 or 6:30

menoscemo

Woddle wrote: »

Yet another thread hijacked by meno and his band of merry men

I never mentioned the Boozing. This thread has been all about the training for me...
Maybe do some kind of Poll or table to see how many are interested in Marlay and/or Phoenix park?

rainbow kirby

Woddle wrote: »

Yet another thread hijacked by meno and his band of merry men

Split off the beer-related posts into another thread?

Brianderunner

rainbow kirby wrote: »

Split off the beer-related posts into another thread?

Let the Mcmillan workout boys find another thread. Squatters rights

Woddle

Phoenix park

Brianderunner wrote: »

Let the Mcmillan workout boys find another thread. Squatters rights

I think Brianderunner has got the spirit of my comment, I was just trying to make a joke no probs with the comments, the goal race is Dunshaughlin afterall.

RayCun

Woddle wrote: »

Like chinguetti I'll be driving and have space in the car for 4 if people are looking for lifts to Dunshaughlin. Not sure how late I'll stay but if people are getting taxis home, the lift there may be worth it.

I'll also be driving out, and staying for a pint and a pint of water afterwards...

Woddle

Phoenix park

Hi guys I've added a poll in attempt to get the maximum amount in our group. I probably should have voted either but I do slightly prefer marlay but I guess I'd still be willing to hit phoenix, majority rules and all that.

Krusty_Clown

I vote for Shangannagh Park. :rolleyes:
I should really just join the Bray Runners.

Anyone up for 10-12 x 400m tonight in Shanganagh? Pace around 5:30/mile.

menoscemo

Krusty_Clown wrote: »

I vote for Shangannagh Park. :rolleyes:
I should really just join the Bray Runners.

Anyone up for 10-12 x 400m tonight in Shanganagh? Pace around 5:30/mile.

If you can make your way up to UCD this evening theres a bunch of us doing 400's up there. I'll be doing 8 * 400 @ 5:30/mile

Krusty_Clown

menoscemo wrote: »

If you can make your way up to UCD this evening theres a bunch of us doing 400's up there. I'll be doing 8 * 400 @ 5:30/mile

What time are you guys kicking off? Will someone have a car where I can stash my bike gear? (not asking too much, am I?!).

menoscemo

Krusty_Clown wrote: »

What time are you guys kicking off? Will someone have a car where I can stash my bike gear? (not asking too much, am I?!).

6.15 we go for a jog around the campus and 6.30 on the track. plenty of cars to stash gear.

Krusty_Clown

menoscemo wrote: »

6.15 we go for a jog around the campus and 6.30 on the track. plenty of cars to stash gear.

Dammit. I'll still be meeting with the queen at 6:30pm. Will defo try and join you guys for one of these sessions, but 6:15/6:30 is a little early for me for a regular session.

claralara

asimonov wrote: »

mcmillan...is it tops off and camcorders out?

Topless Thursdays... these will be a hugely important factor on my quest to a sub 50 10k! Bring it on

Nice one on the change of time and I'm still easy as to location.

Mr Slow

claralara wrote: »

Nice one on the change of time and I'm still easy and topless:)

FYP

Woddle

Phoenix park

BUILDUP WORKOUT NO. 1: 6 X 1 MILE
Eight weeks out from your 10K, run six 1-mile repeats at your goal 10K pace, taking 3 to 4 minutes recovery jog between each. Don't be surprised if you struggle in this workout. Many athletes become worried that their goal is out of reach, but trust me: You just need to complete the workout sequence and you'll be ready. One thing I find helps is to just focus on goal 10K pace, not faster. Some runners try to "beat the workout" by running faster but that isn't the goal. Start at goal pace and simply hang on.

As I said in an earlier post the workouts start next Thursday but in preperation for it, there's a few of us running 4x1 mile with 4 minute recovery jog at maybe just a little slower than goal 10k pace.
This should give anyone attempting the sessions next week an idea of what pace to aim for. Too fast and you won't finish the session.

So tonight in marlay park at 6:30 by the main car park/house if you fancy it.

Woddle

Phoenix park

Woddle wrote: »

So tonight in marlay park at 6:30 by the main car park/house if you fancy it.

Really good pre workout. We had 4 for this and some solid running from all. Workout 1 same time and place next week. All welcome.

claralara

Woddle wrote: »

Really good pre workout. We had 4 for this and some solid running from all. Workout 1 same time and place next week. All welcome.

Great session. Lovely to meet you and Sharktale and thanks again for pushing back the time.

Topless Thursday FTW

huskerdu

I would love to join you in Marley on Thursdays but I am realistic enough to know that it is not going to happen all that often.

I do intend following your progress and trying to do similar routines.

Aiming for 50m 10K, and McMillan says my 40m intervals should be 1.44 to 1.49

I did 8*400m on Thursday
Slowest 1.50
Fastest 1.38
Funnily I got slower as I went on, but I will pace myself better for the first few next time.
Felt fine afterwards but my recovery runs were pretty slow

Woddle

Phoenix park

So halfway through the Mcmillan workout
w1. 6x1 mile
w2. 1x2 mile + 4x 1 mile

My target pace for race day is 7'15 per mile. During the first 2 sessions I've averaged 7'20 and 7'23.
So my question is can you expect to find those extra seconds per mile in a race (in my case so far 5-8 seconds) or is Mcmillan pretty much saying if you can't hit the pace in these sessions forget about it on race day?

gerard65

I always run faster in a race. I can't even hit the pace for one mile in training that I can string five together in a 5 mile XC race. Annoys the c**p out of me, but what can you do?:(
I don't really think alot of those sessions as predictors, good training sessions, but as predictors, meh.
You're training well, just don't build the race up in your mind too much, I reckon you think too much about training and racing. Relax;)

Mr Slow

I reckon if you can hold a pace for 3 to 4 miles in training you can stick it out in a race to 10k. I personally do about 10 seconds per mile (at least) better in a race than in training.

BeepBeep67

Dunshaughlin?
I heard it's all downhill, with the wind at your back and the sun in their eyes (skip the last one). 3 weeks to go the 10k isn't life or death, race the 1st 5k at target pace - you know you can run 22:30 - oops well 23:07 - ah sure Donore was uphill against the wind and you didn't pace yourself. Do the BHAA 3k in Trinity 9 days before the 10k and set yourself a realistic/stretch goal from there.
Was I helpful :rolleyes::p?

Woddle

Phoenix park

Woddle wrote: »

So my question is can you expect to find those extra seconds per mile in a race (in my case so far 5-8 seconds) or is Mcmillan pretty much saying if you can't hit the pace in these sessions forget about it on race day?

Thanks for the replies. I've just read the Mcmillan article again and I get the impression that if you can finish all the sessions at your goal pace and not slower you have a fighting chance.
Gerard65 you know me so well as does the tongue and cheek beepbeep
I won't make the trinity track as it's the same evening as the last Mcmillan workout and we've a good group going at the moment.

Woddle

Phoenix park

The article actually says the 3x2mile workout is the main session and if you can hit your goal pace for this workout you will achieve your goal time so maybe I shouldn't be getting too bogged down on not hitting the pace yet in the early workouts.