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DCM 2014 graduates - the next step onwards
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I'm looking forward to this. Let's do some good things.
Hi Clearlier, thanks for working with us on this thread. I have caught the runners bug.
1) I'd like to know your PB's and roughly when they were set.
5km - 18.35 Dublin Staff Relay (I run faster when trying to impress the boss 2013 lol)
10km - 41:12 St Stephens Day run with rugby club with a terrible hangover 2013.
Half - 1:44:12 Rock n Roll Half 2014
Full - 3:58:53 DCM 2014 My first ever, loved it, ran a negative split and trained against much advice for just 4 weeks
2) Tell me about your running history including what plan/training you did for DCM. For DCM I ran 3 times a week with one big run at the weekend, 2x 20mile runs was the most.
3) What's your sporting history? I swam from the age of 6 till I was 16 to a national level. I played rugby from 13-30 at the highest school and club level. I started triathlon 3 years ago and running this year.
4) What other training do you do regularly? I swim twice a week, I work on strength 1/2 a week, I cycle every day to work (20km) and one big cycle at weekends. I run twice a week but have just joined a running club for extra guidance.
5) Any injuries/niggles and what are you doing to manage them? Everywhere, I dont. #gohard haha
6) What are your goals for the next 6 - 12 months? I am running the London Marathon and would love a sub 3:50 time. Competing in Ironman Austria and would love a sub 12hr time. Sub 40min 10km run and sub 30min 2km swim are my goals so far, I'm sure I will add to them. Maybe a sub 3:40 for DCM 2015....
Thanks once again Clearlier. Excited for 20150 -
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Tigerandahalf wrote: »Pm1e
Given your 5km time you should be well capable of going sub 3.10 for the marathon and probably sub 85 for the half.
If you can run an 18.+ time for the 5km off little training then you have a lot of good cruising pace. You do seem to have a good base though from your cycling and swimming. Also you have a good base from playing sports up along.
I put much of that fitness down to all those years in the pool yes. Thanks,
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MaggotBrain wrote: »Haha I'm glad someone else noticed, everything twice that lad! Even spotted him in McGrattans with a pint in each hand!
Nah you were just seeing double after your own drinks 0 -
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Nah you were just seeing double after your own drinks
Dammit, not sure why that happens! Must be when I post from a tablet :-)
Dammit, not sure why that happens! Must be......ha ha just messing this time.
Think that I deserved a pint in each hand in McGrattans after that near 5 hour endurance feat :-) . First pint in 6 weeks too, could barely hold the glass in my hand.
Maggotbrain, u looked a bit like John O'Shea on a bender for the day too.......lol
Ososlo's "Graduates on Tour" for the day.....0 -
Clearlier, thanks for doing this and great advice so far. At the risk of repeating myself a little, here are my answers.
1) I'd like to know your PB's and roughly when they were set. I'm most interested in 5k, 10k, 10 mile, half and full marathon.
5K: 25:50, Sept 2014
5mile: 43:37, June 2014
10K: c.60:00, Dec 2012 (haven't raced one since)
10 mile: 1:30:53, Aug 2014, Frank Duffy (8+ min improvement over 2013)
Half: 2:01:39, Sept 2014, Dublin Race Series (c.18 min improvement over 2013)
DCM 2014 (first time): 4:43:11, part of the carnage, crashed in Crumlin like '000's of others
2) Tell me about your running history including what plan/training you did for DCM.
Started running early 2012. Did HH Novice 1 for DCM, and for once, was very diligent in doing the training.
3) What's your sporting history?
I came 39th out of 40 in an u-12 cross country race... that was the beginning and end of my early sporting history always picked last for every team in every sport (cue the violins)... all eons ago (but clearly still scarred!)
as an adult, I've always walked regularly, went to the gym regularly for periods (with years in between) and have done a fair bit of hiking and hillwalking before starting running.
4) What other training including strength and conditioning training do you do regularly?
None, other than walking at the moment. And running up and down stairs at home after kids.
5) Any injuries/niggles and what are you doing to manage them?
Not really. I don't know my itb from my quad, or where all those muscles are that bother everyone else, I reckon ignorance is bliss.
6) What are your goals for the next 6 - 12 months?
to repeat from earlier in this thread, for 2015 I want to:
PB in the entire Dublin race series!
Sub 2 hr half marathon.
Sub 4:30 DCM... Maybe even 4:15 as a goal. Some day sub 4
5k/Parkrun...current PB is 25:50... 25:30 goal? Would love to think I could break 25 but doubt that's possible.
5 mile... 42 min?
Overall, I want to build endurance and move a bit beyond the very basic novice training plans I've been following. And the main thing for me is to keep enjoying the running.0 -
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Hi clearlier and Dave
(there is a question down the end of the thread if you don't feel like reading through all the rambling .. )
Thanks for taking on the job of dealing with this motley crew of walking wounded. A confession first - I'm not a graduate like the others.... I was spending time on the Novices thread between August and October in the hope of doing DCM 2014. Things were going quite well considering I only starting increasing my Long Run distance in mid August - until I injured myself 4 weeks ahead of DCM. So I didn't run it, spent about 5 weeks off the roads, and am just now starting to re-introduce running. I've got so used to this lot I am going to keep an eye on the thread - and hoped you might have a small bit of advice for me with regard to my plan for the Paris marathon on 12th April 15:).
1) PB's and roughly when they were set
5k: 23:29 (Sept 2014)
10k: 49:02 (July 2014)
HM: 1:49:31 (Sept 2014 - DCHM)
2) Running history including what plan/training you did for DCM
I started running back around 2000, and ran on and off since then, doing a half-marathon or two most years (except during a couple of "off" years). Have done probably about 4-5 10ks overall (main distance for 'racing' was the half). Anyway, I never properly tried to get any faster until about a year and a half ago ... at the age of over-40 ... The main change was to run (a bit) more consistently, though I still had some off periods due to injury and other interruptions. I also tried to do interval training some weeks, and the odd parkrun. Also I got the advice to do short fast runs, and tried a bit of that. I do think it worked a bit as you can see my PBs are all from this year.
I have been lurking on boards for year or two and found the Novices thread in the summer. After having a strong July of consistent 25+ mile weeks (with 12-mile LSRs), I had the idea I'd try to do DCM. I was coming at it a bit late, but I was kind-of approximating the "Boards Plan" in August and most of September.... the most positive thing is that I found it fairly easy to take up the mileage on my long runs - maybe that's because even though my usual weekly mileage is low, I had been keeping it going throughout the year, so I had a 'base'. I had been doing my Long Runs too fast as well, so just by reducing pace a bit I was able to run a much longer distance without too much difficulty. The injury was the week of 27th/28th Sept, so there were about 5 weeks of no running after that (though some elliptical and bike work). From the last week and a half there's been bits of running as I try to build up.
3) What's your sporting history?
Nothing except a bit of running since my late-20s. Nothing in school at all
(we didn't even need a note to avoid PE in our School, it was only once in a while we'd get herded outside for some rounders ...).
4) What other training including strength and conditioning training do you do regularly?
Have been doing Pilates every Wednesday for years now. Usually I also do 1 or 2 dance classes (contemporary) a week, but that's been on hold since the injury (and even before that, because of summer break).
5) Any injuries/niggles and what are you doing to manage them?
Am just coming back from a calf injury to my right leg. There is also a bit of ankle/outer-shin stiffness on the same leg. They are both 'almost' fixed but not perfect. The calf injury was caused by running with a knot in my calf ... though I'd never had one before so didn't know what it was, or that I should be taking action .... in fact I ran on the 'knot' for abut 10 days (including my DCHM PB) before it really gave proper trouble... but 6 and a half weeks ago I went out for my long run, and that time the calf was *properly* sore for the first 300metres. I should have known better but it was going to be my last "Proper Long Run" before DCM, so I warmed-it-up and ran a lovely 22.5mile run, then after I got home and had a sit-down, I had trouble standing on it. So a low-grade calf strain I think. The ankle/shin stiffness had been there even before the knot in the calf ...
I have a good set of stretches and exercises from the physio for this, and was doing them regularly. But I had a crazy work schedule over the past 3 weeks and I let it slip - stretches require a bit of brain activity, and I haven't had any brain cells left over for it ... The leg isn't Rehab-ing as fast as the physio expected, so I think the problem might be the "not-stretching". So I've started again, and am going do a second batch before I go to bed tonight (I think)....
I had ITB issues in the past, but have been managing this well (I once had to back-off my mileage during the DCM training, but that worked).
6) What are your goals for the next 6 - 12 months?
I want to train (properly this time) for the Paris Marathon on 12th April, and would love to be sub-4hr. I'd like to get my parkrun PB down under 23mins before end of January also!
For the Marathon training, I made myself a training schedule based on the "Boards plan" that some of the graduate used for Dublin.... but I've added Tuesday intervals (this is a drop-in session I can go to, and it's only 5 reps), and also have put in some MP sections to some Long Runs because of post-marathon discussions on the Novices thread. Here it is in Google spreadsheets:
https://docs.google.com/spreadsheets/d/1RzUQ3pCF8AksjjSEtPGsWG2H2x62w1Xo3viPazdUGyE/
I was wondering could you take a look at it and see what you think? If you've got this far down the message
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You might think it's strange that it is 19 weeks not 18. Actually I had 20 weeks at the start, for the reason I'm sure I'll miss some weeks/long-runs due to niggles/injuries. But I am finding it slower than expected to rehab my leg, so I knocked out one of the extra weeks, and am planning to start one week later, on 1st December....0 -
5k/Parkrun...current PB is 25:50... 25:30 goal? Would love to think I could break 25 but doubt that's possible.
we have very similar times and I'm shooting for a sub 25 5K, course we can do it (i'll probably fail miserably but sure if your not in you can't win :P )
My 5k time is similar too at 25:47 and I'm also aiming for a sub 25 5k
Go for it annapr!0 -
5k/Parkrun...current PB is 25:50... 25:30 goal? Would love to think I could break 25 but doubt that's possible.
we have very similar times and I'm shooting for a sub 25 5K, course we can do it (i'll probably fail miserably but sure if your not in you can't win :P )
Definitely need to go for it... You can be a Parkrun tourist and come to St Anne's... Nice and flat!0 -
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