DCM 2017 Graduates: Onwards and upwards!

Baby75

Kellygirl wrote: »

You were flying it until the achilles kicked off and you are being incredibly patient. It can’t have been easy to give up The Burren. It will pay off. Any idea what caused that?

My physio thought hills and spin bike ( an overzealous trainer who liked to turn up the tension on the bike) did not help, I was fine after my Maurice Mullins 25km it was a spin class a few days later had me scared and back to physio and when we went through my training he advised I stop going.

It was hard to let go, but I know this won't get better unless I follow my rehab I am just delighted I can run pain-free and stress-free, I miss the trails and longer distance but hey all in good time

ariana`

Thanks Baby for getting this going again.

I spent a while today analaysing the Grads intermediate plan. I have a few thoughts on it.

1. With regards to the 40mpw minimum mileage, at my paces, the early weeks will be about 30-35mpw, so i wouldn't sweat it if you're not at 40mpw - but maybe i am being naive? I am at about 30-35mpw anyhow so i still have about 10 weeks to get to 40mpw.

2. There are no races built into the plan so i'd also have questions around how/when to build maybe a 10 mile or a HM just to guage target progress and to sharpen up racing skills.

3. The longest run is 3 hrs, for me this will be 16 miles, and there is also only 1 run of this length. Again, i understand the cumulative fatigue theory and ultra runners never run anywhere near the distance that they race but i suppose i'm still a little bit anxious of just 1 long run of 16m. Last year i think i did 2 x 16, 2 x 18 and 2 x 20. It'll be a giant leap of faith!

4. This is going to sound weird after my previous point but i actually like that the longest run is 3 hrs - i did read a good bit last year about diminishing returns and it made a lot of sense to me, still does! I know, i know i'm contradicting my last point here but it's an inner conflict i guess (more dithering Skyblue, sorry ) - maybe if there were 2 x 3 hr runs or 3 x 3 hr even

But in summary I think overall it is very manageable, i like that it's only 14 weeks, i like the mix of sessions and paces throughout the week and throughout the plan. And most importantly i think i can fit it in with my life.

Sorry for the long waffly post Wait til i start analysing other plans, god help us all :pac:

Baby75

ariana` wrote: »

Thanks Baby for getting this going again.

I spent a while today analaysing the Grads intermediate plan. I have a few thoughts on it.

2. There are no races built into the plan so i'd also have questions around how/when to build maybe a 10 mile or a HM just to guage target progress and to sharpen up racing skills.

I feel the same, I think I would have to add in a 10 miler or half into the plan, I am also hoping I can run a 10k or 10 miler prior to starting the training and using that for more accurate pacing

3. The longest run is 3 hrs, for me this will be 16 miles, and there is also only 1 run of this length. Again, i understand the cumulative fatigue theory and ultra runners never run anywhere near the distance that they race but i suppose i'm still a little bit anxious of just 1 long run of 16m. Last year i think i did 2 x 16, 2 x 18 and 2 x 20. It'll be a giant leap of faith!


4. This is going to sound weird after my previous point but i actually like that the longest run is 3 hrs - i did read a good bit last year about diminishing returns and it made a lot of sense to me, still does! I know, i know i'm contradicting my last point here but it's an inner conflict i guess (more dithering Skyblue, sorry ) - maybe if there were 2 x 3 hr runs or 3 x 3 hr even

On points 3&4 I am feeling the same but I keep thinking others have completed it and the other plans and raced very well on the day. plus on race day you will cover more distance in less time so for you, in 3hours could see you at 19miles and you will only have another hour and x amount of minutes left to run the rest, which I think we can do and have already done so before.


Sorry for the long waffly post Wait til i start analysing other plans, god help us all :pac:

Stop, I am avoiding looking at any others

quickbeam

Baby75 wrote: »

Another question is anyone going to work in any or all the race series this year?

Yes, will be doing all three in the pre-DCM race series. DCM itself is still tbd.

ariana`

quickbeam wrote: »

Yes, will be doing all three in the pre-DCM race series. DCM itself is still tbd.

Go on you know you want to

Baby75

quickbeam are you going to do the Irish 5 mile I am leaning towards that one as well

Got out for another run this evening a nice and easy one with a friend we walked ( she nearly killed me walking fast LOL) then ran and then walked again while chatting just a great run and when I finished I could not believe we had 4miles done even better leg feels great only soreness is from my exercises last night

quickbeam

No, got something else on around then, Clonee 10K I think.

muddypaws

Hello everyone, not been in this thread for a looong time. Is anyone doing the Searlait Twyang run in Castlecomer on Sunday? I'm signed up for the 10K, really only up to a 5k at the moment, but their using the 10k medal from last year for that one this year, and I've got it, so had to do the 10 instead.

ariana`

muddypaws wrote: »

Hello everyone, not been in this thread for a looong time. Is anyone doing the Searlait Twyang run in Castlecomer on Sunday? I'm signed up for the 10K, really only up to a 5k at the moment, but their using the 10k medal from last year for that one this year, and I've got it, so had to do the 10 instead.

Hi muddypaws, how've you been? Any notion of attempting DCM again this year? No, not racing this weekend but best of luck with it, pop back and let us know how it went

muddypaws

ariana` wrote: »

Hi muddypaws, how've you been? Any notion of attempting DCM again this year? No, not racing this weekend but best of luck with it, pop back and let us know how it went

Hahaha never again. Except ....... A possible marathon in December that I've been asked to organise as part of an event across the UK and Ireland.

Baby75

Hi Muddypaws good to see you No I am not doing it myself loads I know are it is not far from me it is a nice spot I hope you enjoy

are you allowed share more info on the event you are helping to organise

muddypaws

Baby75 wrote: »

Hi Muddypaws good to see you No I am not doing it myself loads I know are it is not far from me it is a nice spot I hope you enjoy

are you allowed share more info on the event you are helping to organise

There's a mad Scotsman called David Parry who is passionate about marathons and running with dogs, he retired a couple of years ago and now spends his time travelling around in his motorhome and organising events - real and virtual to get people out and moving, not necessarily running.

He wants events all over the UK and Ireland on 23rd December with different length runs (or walks), 5 people at each distance. 1 mile, 5K, 10K, 20K, 25K, 35K and 42.5K. He has medals, and the start times would be staggered so that people will finish at around the same time, marathon runners will go out first. So, because of this, it will be a loop, or loops, if we could find somewhere with a 5k loop and a 10k loop it would probably be the best option. Its not a race, so there won't be timing, it will rely on people using their GPS watch or phone to record it. He is hoping then to have one next year across the whole of Europe, and then worldwide. You do the run, then all have a glass of whisky, or in our case whiskey, a mince pie and head off for Christmas (unless you're driving of course). As its predominantly for canicross - but not exclusively, non dog runners are welcome - it will be off road, am wondering about Donadea forest in Kildare, or Lough Key forest park near Boyle.

He did a 24 hour challenge setting day last week, where he posted a different challenge every hour for 24 hours, and he did it all live, so stayed up to post them on FB. I'm doing 4 x 10k run/walks in 8 days for that one.

Baby75

That sounds very interesting and I am sure you will find a great spot for it you will have to keep us posted about it

How is everyone else doing

Baby75

Paces question
I got out for a nice run this evening and made a conscious effort to slow down my pace, I walked for 10 minutes warm up, ran 47 minutes and walked 10 mins to cool down. I walked the warm up and cool down as to not overload my Achilles
Paces :
1 mile 11:54
2 mile 12.03
3 mile 11.54
4mile 11.30

I know I probably should have re-checked before heading out just!

I actually thought I was on target for extra easy pace but double checking the paces for the Grad plans and my very easy pace per mile is 12:32 to 13:27 so nearly there, it might be hard hitting the 13.26 min mile pace that is close to fast walking pace. I did have a mini panic as I thought the paces where much slower and I would never be able to achieve them on less I walked them.:D
I hope I have converted them into KM correctly

I plan on starting the Base plan Monday and restarting it before starting marathon training begins

skyblue46

Baby75 wrote: »

Paces question
I got out for a nice run this evening and made a conscious effort to slow down my pace, I walked for 10 minutes warm up, ran 47 minutes and walked 10 mins to cool down. I walked the warm up and cool down as to not overload my Achilles
Paces :
1 mile 11:54
2 mile 12.03
3 mile 11.54
4mile 11.30

I know I probably should have re-checked before heading out just!

I actually thought I was on target for extra easy pace but double checking the paces for the Grad plans and my very easy pace per mile is 12:32 to 13:27 so nearly there, it might be hard hitting the 13.26 min mile pace that is close to fast walking pace. I did have a mini panic as I thought the paces where much slower and I would never be able to achieve them on less I walked them.:D
I hope I have converted them into KM correctly

I plan on starting the Base plan Monday and restarting it before starting marathon training begins

So what's the question N?

Baby75

skyblue46 wrote: »

So what's the question N?

I actually answered my own question writing it out, the first chart I looked at to convert the miles to KM, was wrong. So I had an OMG moment as 12.32 was in the 10 min pace per KM and 13.27 was 11 min pace per KM very slow and I do not think I would be able to run them! but I know better now. I only need to slow down a little more and I will be in the correct range. I used this one when I double checked https://runningtrainingplan.com/conversion_mphkph.php


I was also wondering if it is ok to start the base plan now and instead of the easy running on the two rest days if I can cycle instead

skyblue46

Baby75 wrote: »

I actually answered my own question writing it out, the first chart I looked at to convert the miles to KM, was wrong. So I had an OMG moment as 12.32 was in the 10 min pace per KM and 13.27 was 11 min pace per KM very slow and I do not think I would be able to run them! but I know better now. I only need to slow down a little more and I will be in the correct range. I used this one when I double checked https://runningtrainingplan.com/conversion_mphkph.php


I was also wondering if it is ok to start the base plan now and instead of the easy running on the two rest days if I can cycle instead

Ok, I'll go full on Safiri style honesty here. If you want to run DCM for fun you can run your training runs at any pace you want, climb mountains, cycle or swim. You'll be fit enough to get around. If you want to do your best possible DCM time then you run. You train for DCM and make it your focus. No runners I know cycle to train and no cyclists run to train.

Baby75

skyblue46 wrote: »

Ok, I'll go full on Safiri style honesty here. If you want to run DCM for fun you can run your training runs at any pace you want, climb mountains, cycle or swim. You'll be fit enough to get around. If you want to do your best possible DCM time then you run. You train for DCM and make it your focus. No runners I know cycle to train and no cyclists run to train.

Well now that told me :D

The Black Oil

Your first 3 miles above are my easy pace. My very easy is 12:15-13:09, usually 2-3 times a week, probably most commonly 12:30-48 or so. I rarely slow down to 13. LSRs are @ easy. I'm doing the base now in the gap until DCM training starts. Fairly used to the paces now, autopilot ish.

Kellygirl

I presume what you are getting at N is trying to prevent injury to the achilles? Is that why you want to do the cycling? Perhaps ask the physio about the mileage? But, as it starts off with 45 mins very easy then hopefully that would be ok at the paces you mentioned above?

Baby75

The Black Oil wrote: »

Your first 3 miles above are my easy pace. My very easy is 12:15-13:09, usually 2-3 times a week, probably most commonly 12:30-48 or so. I rarely slow down to 13. LSRs are @ easy. I'm doing the base now in the gap until DCM training starts. Fairly used to the paces now, autopilot ish.

Thanks, Black Oil I have still a good bit of slowing down to do so, I used my 5km PB 26.47 from January to work out training paces.

Safiri

skyblue46 wrote: »

Ok, I'll go full on Safiri style honesty here.

Believe me, you don't want to go down that road:pac:

Baby75

Kellygirl wrote: »

I presume what you are getting at N is trying to prevent injury to the achilles? Is that why you want to do the cycling? Perhaps ask the physio about the mileage? But, as it starts off with 45 mins very easy then hopefully that would be ok at the paces you mentioned above?

Yep, I am afraid I will set it off again even though I am much better now! I need to slow down my paces further for the plan

Kellygirl

Baby75 wrote: »

Yep, I am afraid I will set it off again even though I am much better now! I need to slow down my paces further for the plan

I’d guess that it would be good to be doing the base plan successfully before settling into the marathon plan and hopefully the really easy paces will keep the achilles in check.

Baby75

Kellygirl wrote: »

I’d guess that it would be good to be doing the base plan successfully before settling into the marathon plan and hopefully the really easy paces will keep the achilles in check.

The slower paces combined with S&C will help

skyblue46

Baby75 wrote: »

Well now that told me :D

Haha. Ah no you know I'm a fan of lots of slow miles and don't do anything else. For looking after the Achilles try to get as much running as you can done on the flat and more importantly try to get some running in on grass.

Baby75

skyblue46 wrote: »

Haha. Ah no you know I'm a fan of lots of slow miles and don't do anything else. For looking after the Achilles try to get as much running as you can done on the flat and more importantly try to get some running in on grass.

I can get out along the barrow it's grass my other half will come with me next week

Baby75

Any advice on how to work in the race series into the plan I really wanted to the Irish 5 mile again and work in a 10 miler and HM before DCM

skyblue46

Baby75 wrote: »

Any advice on how to work in the race series into the plan I really wanted to the Irish 5 mile again and work in a 10 miler and HM before DCM

I'm just going to use warm up, race and cooldown to replace the long runs on the weekends. If I do midweek races they will replace the session.

Kellygirl

I have a couple of questions about the grads plans for both HM and Marathon.

Firstly, my main running days that I’m guaranteed to have time to run and fit in long runs are Wednesday and Saturday mornings. I tend to do my LSRs on Wednesday’s. I can’t run the day before either of these due to work and family commitments. However I can generally run Monday and Thursday nights so there would be approx 36 hours between runs as opposed to 24 - would that be ok or does it make it pointless to try follow the plan if I tweak it that much?

Secondly, I’m doing Killarney HM on July 28th - that’s 8 weeks after Cork and I have a holiday slap bang in the middle. I’m not worried about the distance as plenty mileage in my legs but I will need recovery after Cork and then won’t get much running on hols so do I do part of the Grads HM plan or maybe the base plan to keep me ticking over or just stick to what I have been doing pretty much? My goal for Killarney is 1:55 which should be achievable at current fitness if I pace it properly but I wouldn’t mind following some form of the grads plan in practice for DCM if that makes sense?