DCM 2017 Graduates: Onwards and upwards!

Kellygirl

Thanks El Caballo. I won’t be stupid about it and my priority now is to get sorted again and stop messing around and get training properly. Looking forward to my physio appointment as i’ll know where I am for sure then. Not overly worried as my pelvis has a habit of going out of line and starting to pull muscles in one of my legs then. Once I get that fixed i’ll be sorted again assuming that’s what’s going on again.

ariana`

I'm not sure how much i'll be checking this forum over the next few days while the normal craziness of everyday life turns to the manic craziness of Christmas so i just want to come on and say i hope you all have a wonderful Christmas. Thanks to everyone for all the advice, support and encouragement through our DCM journey this year and beyond. I for one am excited about what all of our running futures hold for us

The Black Oil

Merry Christmas folks. Great work through the year. If you are on cooking duty this weekend these stuffing balls are great. https://www.boards.ie/vbulletin/showthread.php?t=2056772901

Always good to keep up the training, like our friend here.

https://twitter.com/wigwamholidays/status/942770968354873344

quickbeam

Anyone going to Waterstown Parkrun on Christmas Day?

Wubble Wubble

quickbeam wrote: »

Anyone going to Waterstown Parkrun on Christmas Day?

I am, if I have the time. Bear in mind that it's a lot different to Hartstown. A nice "gentle incline" to finish off

quickbeam

Oh, I've no ambitions to do a PB or anything. But a good chance to start my Parkrun tourism, and get out for my usual Monday run. Might see you there!

clickerquicklic

Hope everyone's keeping well and injury free , I see a few of you on Strava flying along well done! How's everyone getting on ?
I'm really enjoying the running off plan and probably logging a similar amount of mileage I was mid marathon training.

I try get out for an hour a day these days and do whatever comes to mind ,I absolutely love running now couldn't imagine it not been part of my life , any day the kids are stressing you out or work is crap a run just makes things better. I'm starting to feel like a proper runner now and it's pretty cool , interestingly I reckon I could take down any of my Pb's now but for some strange reason I have no inclination , anyone else feel like this? I seem to be less interested in times and more interested in running for enjoyment.

Thanks to all the contributors who made this feeling possible and helped me go from a hobby jogger to runner.

Baby75

clickerquicklic all going good here still plodding away getting out running inbetween stuffing my face with all the nice food lol but that stops today I'm thinking about what events I would like to do this year. I feel the same about my PB keep meaning to try a 5km to see where I am now but will stick with the plan and have the Charlie Curran I could do at the end of January.

Blackoil I missed that post and those stuffing balls look so yummy I'm going to try them for new years

RolandDeschain

I have been ticking over and getting a few runs in over the Christmas period clickerquicklic. Only missed one run due to a really (really) bad hangover!

Hoping to kick on a bit next week.

Baby75

Happy New Year everyone

El Caballo

+1

Happy new year y'all:)

Kellygirl

Happy New Year All. Here’s to a brilliant year of injury free running and hitting all our goals.

ariana`

Happy new year one and all! Let's make it a good one

Kellygirl

Anyone joining the 1000 mile goal thread? I reckon I might try for it this year again. Wasn’t part of the thread last year but I think it would be a good incentive.

Going out tonight to do 8km. Looking forward to it.

skyblue46

Kellygirl wrote: »

Anyone joining the 1000 mile goal thread? I reckon I might try for it this year again. Wasn’t part of the thread last year but I think it would be a good incentive.

Going out tonight to do 8km. Looking forward to it.

I put my name down on the spreadsheet today. Two park runs today were a nice start to it.

Enjoy your run later.

quickbeam

Kellygirl wrote: »

Anyone joining the 1000 mile goal thread? I reckon I might try for it this year again. Wasn’t part of the thread last year but I think it would be a good incentive.

Going out tonight to do 8km. Looking forward to it.

Didn't know about it, so thanks for the heads up. Just signed up.

Kellygirl

Are there other recommended Marathon training plans other than the one at the start of this thread?

I kind of like running to distance rather than time as I often have people join me on long runs for the last stages so I plan my route to meet them at whatever distance they want to do with me if you know what I mean.

I’d like to look at a few plans and choose one - I really liked the Boards novices plan in terms of distances so something like that even though I know I need to start paying attention to pace.

Also, ‘if’ I decided to try and go for a 4 hour marathon in Cork - Dublin was 4:20 but loads of energy left at the end - do I build up to training at that pace or do it from day 1 or training on marathon pace days?

Thanks in advance.

Kellygirl

quickbeam wrote: »

Didn't know about it, so thanks for the heads up. Just signed up.

I haven’t had time lately to look at anything except a few training logs so only spotting things now!

skyblue46

Kellygirl wrote: »

Are there other recommended Marathon training plans other than the one at the start of this thread?

I kind of like running to distance rather than time as I often have people join me on long runs for the last stages so I plan my route to meet them at whatever distance they want to do with me if you know what I mean.

I’d like to look at a few plans and choose one - I really liked the Boards novices plan in terms of distances so something like that even though I know I need to start paying attention to pace.

Also, ‘if’ I decided to try and go for a 4 hour marathon in Cork - Dublin was 4:20 but loads of energy left at the end - do I build up to training at that pace or do it from day 1 or training on marathon pace days? [\QUOTE]

I'm sure El C will help out here but I'd think you train to present fitness levels rather than aspirational goals. Use the calculator for paces and do a race or two to confirm improved fitness levels, then adjust training paces accordingly.

Hal Higdons plans are distance based but I can't vouch for the quality of the plans....nor have I reason to doubt them. Again someone who knows more might jump in here...

Kellygirl

skyblue46 wrote: »

I'm sure El C will help out here but I'd think you train to present fitness levels rather than aspirational goals. Use the calculator for paces and do a race or two to confirm improved fitness levels, then adjust training paces accordingly.

Hal Higdons plans are distance based but I can't vouch for the quality of the plans....nor have I reason to doubt them. Again someone who knows more might jump in here...

Thanks SB. Yeah, Hal Higdon are the only ones I know of actually but I’ve seen people mention other ones on various threads but not sure where they get them from. I’ve heard ASICS recommended too so going to look at that too.

Baby75

Kellygirl wrote: »

Anyone joining the 1000 mile goal thread? I reckon I might try for it this year again. Wasn’t part of the thread last year but I think it would be a good incentive.

Going out tonight to do 8km. Looking forward to it.

Yep I joined it yesterday, I have not got out for my run today my tummy is bad and my tablets are not easing it dam Christmas food :cool:

But I am back to my club session tomorrow night and will go along for the speed session on Wednesday

On aiming for a time, I would use Mcmillan calculator put in my goal time and see what pace I need to run it in. Then, as far as I know, using a current race PB get your current paces for training follow a marathon training plan using the speed sessions to get your body used to running your goal race pace and adjusting as you progress. I hope I have that right I am sure someone else with more knowledge knows better.

El Caballo

Kellygirl wrote: »

Are there other recommended Marathon training plans other than the one at the start of this thread?

I kind of like running to distance rather than time as I often have people join me on long runs for the last stages so I plan my route to meet them at whatever distance they want to do with me if you know what I mean.

I’d like to look at a few plans and choose one - I really liked the Boards novices plan in terms of distances so something like that even though I know I need to start paying attention to pace.

Also, ‘if’ I decided to try and go for a 4 hour marathon in Cork - Dublin was 4:20 but loads of energy left at the end - do I build up to training at that pace or do it from day 1 or training on marathon pace days?

Thanks in advance.

SB is spot on in saying that you should train to current fitness and not goal pace. When you start a plan, goal fitness is usually a few months down the line so can cause you to over reach if trying to hit it when you are not yet in shape to do so. It can make sessions and workouts more intense than they should be at that stage. You want fitness to come to you, not to be forcing it.

If you like the boards plan, why not stick with it again? I personally wouldn't be a big fan of Hal higdon plans if you have already done a plan designed towards more experienced runners like the boards plan is, it's a step up from Hal Higdon. From what I've seen of the ASICS plan, it wouldn't be a plan I would recommend, things like back to back weekends of 20+ mile runs at marathon pace stick out which are hugely over the top imo. To give you perspective on that, the very best athletes in the world won't even approach that distance at that intensity once in a training cycle. It's definitely one to avoid imo. It just doesn't make any sense when I look at it.

skyblue46

El Caballo wrote: »

SB is spot on in saying that you should train to current fitness and not goal pace. When you start a plan, goal fitness is usually a few months down the line so can cause you to over reach if trying to hit it when you are not yet in shape to do so. It can make sessions and workouts more intense than they should be at that stage. You want fitness to come to you, not to be forcing it.

If you like the boards plan, why not stick with it again? I personally wouldn't be a big fan of Hal higdon plans if you have already done a plan designed towards more experienced runners like the boards plan is, it's a step up from Hal Higdon. From what I've seen of the ASICS plan, it wouldn't be a plan I would recommend, things like back to back weekends of 20+ mile runs at marathon pace stick out which are hugely over the top imo. To give you perspective on that, the very best athletes in the world won't even approach that distance at that intensity once in a training cycle. It's definitely one to avoid imo. It just doesn't make any sense when I look at it.

My guess here is that most people think the easy and very easy paces are too slow and that they can do easy runs faster. I was one of those people. Now 4 weeks into the plan I totally see it's merits. The easy runs leave you fresh for sessions and in turn those paces don't ask you to kill yourself after sessions. I know it's only 4 weeks I have done but I'm a disciple!

Baby75

skyblue46 wrote: »

My guess here is that most people think the easy and very easy paces are too slow and that they can do easy runs faster. I was one of those people. Now 4 weeks into the plan I totally see it's merits. The easy runs leave you fresh for sessions and in turn those paces don't ask you to kill yourself after sessions. I know it's only 4 weeks I have done but I'm a disciple!

could not agree more S

skyblue46

Baby75 wrote: »

could not agree more S

I'm starting to think I might be a genius!

El Caballo

skyblue46 wrote: »

My guess here is that most people think the easy and very easy paces are too slow and that they can do easy runs faster. I was one of those people. Now 4 weeks into the plan I totally see it's merits. The easy runs leave you fresh for sessions and in turn those paces don't ask you to kill yourself after sessions. I know it's only 4 weeks I have done but I'm a disciple!

Maith thú skyblue:).

I was the very same only it took me the bones of 3 years to finally get it down fully even after I'd scaled it back after the first year of running every run into the ground. It wasn't until I put a HR monitor on that I realised, I couldn't believe how high my HR was at what I thought easy pace was. This year my runs were around 8:30-8:40 pace and I often got passed out by people who were running 30 minutes behind me in half marathons.

Even though my volume and easy pace was well down on other years, I'm running faster now and I generally put that down to the consistency I've gained in due part because of it. It doesn't feel like as big a step out the front door anymore as the pressure to "perform" on easy days is gone, my chronic calf problems have eased off and I generally just enjoy running more. It also opens the option to run more miles as I'm not as tired so should be able to run more and to quote a really famous New Zealand coach called Arthur Lydiard "Miles make champions"

skyblue46

El Caballo wrote: »

Maith thú skyblue:).

I was the very same only it took me the bones of 3 years to finally get it down fully even after I'd scaled it back after the first year of running every run into the ground. It wasn't until I put a HR monitor on that I realised, I couldn't believe how high my HR was at what I thought easy pace was. This year my runs were around 8:30-8:40 pace and I often got passed out by people who were running 30 minutes behind me in half marathons.

Even though my volume and easy pace was well down on other years, I'm running faster now and I generally put that down to the consistency I've gained in due part because of it. It doesn't feel like as big a step out the front door anymore as the pressure to "perform" on easy days is gone, my chronic calf problems have eased off and I generally just enjoy running more. It also opens the option to run more miles as I'm not as tired so should be able to run more and to quote a really famous New Zealand coach called Arthur Lydiard "Miles make champions"

Age brings wisdom!! To be honest I love the idea of the plan especially as a step towards the marathon plan. My beloved ran 3:45 in DCM which has her a good for age qualification into the majors. I'd love to join her and reckon these plans are my best bet.

Kellygirl

All that makes for very interesting reading. Just as I was out running there, I was thinking at one stage that training for Dublin I ran my long runs at more or less the pace I did on the day. I def got faster in the second half alright though. I do find it hard to understand how you are supposed to run your LSRs slower but then suddenly up the pace on the day and keep the pace up. Yet doing the slower pace is obviously what is working for people here so I need to try it!

El C - sticking to the Boards plan would actually suit me. I liked it - I just wondered was I ‘supposed’ to graduate to another.

El Caballo

Kellygirl wrote: »

All that makes for very interesting reading. Just as I was out running there, I was thinking at one stage that training for Dublin I ran my long runs at more or less the pace I did on the day. I def got faster in the second half alright though. I do find it hard to understand how you are supposed to run your LSRs slower but then suddenly up the pace on the day and keep the pace up. Yet doing the slower pace is obviously what is working for people here so I need to try it!

El C - sticking to the Boards plan would actually suit me. I liked it - I just wondered was I ‘supposed’ to graduate to another.

It's definitely counterintuitive which is why pretty much every runner has struggled to come to terms with it when they started.

A really good metaphor for this is to think of training like a tube of toothpaste, if you squeeze it from the middle, a lot gets left behind. The idea with running easy is to squeeze it from the bottom thus raising your level the whole way. If you get faster at running easy, it has the knock on effect of improving your marathon pace, half pace and 10k etc. It pushes your fitness level up from the bottom. It also takes less toll on your body so you can run better workouts and run more if you want.

Believe it or not, weekly mileage is a much better predictor of performance than the intensity you run it at. That's not to say that some higher intensity isn't important but for where we are now, I think getting to grips with lower intensity is more important.

I think I posted this already but just in case I didn't, here it is again.

http://www.letsrun.com/news/2006/09/wejo-speaks-why-i-sucked-in-college/

Now, I know this guy is rocket fast but what he says in this thread is relevant to everyone at every level and the improvements he made were huge, it's pure gold and something every runner should read and understand.

This guy was running 4:30 per mile for 10k but running 7:00 minute miles as an easy pace. There's really nothing I can say to add on to it as I wouldn't do it justice.

Kellygirl

Just finished reading all that. Thanks El C. It does make sense when I’m reading it.