DCM 2017 Graduates: Onwards and upwards!

clickerquicklic

Some great times on Strava well done everyone , enjoy those pb beers or non pb beers or just beers if you didn’t run at all

quickbeam

So, the longest / furthest I've run so far post marathon is 9km / 1 hour.

I just did the maths, and I've a 10 mile in 7 weeks (Trim).

I'm trying to figure out the graduates training plan(s) and can't make heads or tails of it. Could somebody give me an idiots guide to a 7 week 10 mile training plan?

quickbeam

quickbeam wrote: »

So, the longest / furthest I've run so far post marathon is 9km / 1 hour.

I just did the maths, and I've a 10 mile in 7 weeks (Trim).

I'm trying to figure out the graduates training plan(s) and can't make heads or tails of it. Could somebody give me an idiots guide to a 7 week 10 mile training plan?

D'oh! I can't count. It's 9 weeks until Trim.

Was thinking of using the DCM plan WK 1-9 (HH) that ends with the Frank Duffy. At least I know I can follow it as I've done it before. Stupid, crazy??

clickerquicklic

Testosterscone wrote: »

Given that you were already flagging with such long recoveries I would say that would be too big a jump try this the next three weeks

8x600 @ race pace with 2 min rec
6x800 @ race pace with 2 min rec
5x1k @ race pace with 2 min rec

Thanks for this , a late change of plan meant I gave this a go this morning , I was tired from running a close to pb effort at a tough parkrun on Saturday but I didn't give this first session enough respect , on paper it looked handy! And I wasn't sufficiently nervous starting out.

Boy was I wrong set the watch up to run 3.43-3.45 per km pace and after 2 sets I was already thinking how many I will allow myself to do before stopping , me and my messed up mind agreed on 5 been the minimum but I slogged on and got the 8 done , I jogged the 2 mins between each 600 . Is recovery supposed to be jog or standing still?

Splits (pace)
2.13 (3.42) 2.12 (3.41) 2.15 (3.45) 2.13 (3.42) 2.15 (3.45) 2.14 (3.44) 2.15 (3.45) 2.07 (3.33) (last one fast one )

For anyone thinking of doing intervals that was a great session thanks again
Testosterscone .Looking forward to the next two sessions now.

Baby75

quickbeam wrote: »

D'oh! I can't count. It's 9 weeks until Trim.

Was thinking of using the DCM plan WK 1-9 (HH) that ends with the Frank Duffy. At least I know I can follow it as I've done it before. Stupid, crazy??

Sounds like a good plan to me even though you have not run longer than an hour I doubt you have lost all the fitness you gained from Marathon training
so you could add in some sessions to work on speed if you wanted, maybe

El Caballo

Looks like there was some fantastic results over the weekend, great to see the training is paying off for you guys!

quickbeam wrote: »

So, the longest / furthest I've run so far post marathon is 9km / 1 hour.

I just did the maths, and I've a 10 mile in 7 weeks (Trim).

I'm trying to figure out the graduates training plan(s) and can't make heads or tails of it. Could somebody give me an idiots guide to a 7 week 10 mile training plan?

Hey Quickbeam,

I'll give a quick run through of the terms used in those plans later on, some of the jargon can be really confusing so I'll try my best to break it down in to a simplified form. I will say that the base plan there would be an excellent fit for you and we can make some modifications to it to fit how many days you want to run if you want.

For the workouts terms, if you are confused about them. You can use the calculator in the second post of this thread. Just plug in your 29:35 and click on the training pace header and it will give you pace ranges for those runs. I still think it would be good for everyone to gain an understanding of what these terms mean when you strip away the confusing jargon so I'll get to that later on when I have a bit of time.

ariana`

Testosterscone wrote: »

Just a heads up the calculator that was used for this one was updated

Here is the new link

I've been considering the 10k-HM plans and just out of curiosity i put in a 5k time of 25:35 (my 5k is 24:36 but it's over 6 months old now) into this calculator. I plan to do a Parkrun next Saturday to get a more accurate/recent 5k time which i will then use. Anyhow, i can't get over the paces. Very Easy and Easy are both significantly slower than I've been running recovery runs and on the other hand AP looks like i pace i couldn't hold for 2 seconds never mind 2 minutes :eek: Definitely more variation of paces in these plans which really appeals to me i think but it remains to be seen what it's like in theory :cool:

Anyone else looking at this plan?

El Caballo

ariana` wrote: »

I've been considering the 10k-HM plans and just out of curiosity i put in a 5k time of 25:35 (my 5k is 24:36 but it's over 6 months old now) into this calculator. I plan to do a Parkrun next Saturday to get a more accurate/recent 5k time which i will then use. Anyhow, i can't get over the paces. Very Easy and Easy are both significantly slower than I've been running recovery runs and on the other hand AP looks like i pace i couldn't hold for 2 seconds never mind 2 minutes :eek: Definitely more variation of paces in these plans which really appeals to me i think but it remains to be seen what it's like in theory :cool:

Anyone else looking at this plan?

AP stands for Aerobic Power ariana so around 3-5k pace.

I think you got confused with anearobic power which an all out sprint pretty much. That would be under the term AnP if it was in the plan.

skyblue46

ariana` wrote: »

I've been considering the 10k-HM plans and just out of curiosity i put in a 5k time of 25:35 (my 5k is 24:36 but it's over 6 months old now) into this calculator. I plan to do a Parkrun next Saturday to get a more accurate/recent 5k time which i will then use. Anyhow, i can't get over the paces. Very Easy and Easy are both significantly slower than I've been running recovery runs and on the other hand AP looks like i pace i couldn't hold for 2 seconds never mind 2 minutes :eek: Definitely more variation of paces in these plans which really appeals to me i think but it remains to be seen what it's like in theory :cool:

Anyone else looking at this plan?

Yes I'm looking at it and had thought the same about the easy and very easy paces. There are a few comments re paces a couple of pages back. I'm convinced enough to at least try it. The easy runs will basically be recovery runs between sessions and also using the S in LSR properly on the long ones.

Posts 58 & 59 might help..... I'm sh1t at linking posts!!!

quickbeam

El Caballo wrote: »

Hey Quickbeam,

I'll give a quick run through of the terms used in those plans later on, some of the jargon can be really confusing so I'll try my best to break it down in to a simplified form. I will say that the base plan there would be an excellent fit for you and we can make some modifications to it to fit how many days you want to run if you want.

For the workouts terms, if you are confused about them. You can use the calculator in the second post of this thread. Just plug in your 29:35 and click on the training pace header and it will give you pace ranges for those runs. I still think it would be good for everyone to gain an understanding of what these terms mean when you strip away the confusing jargon so I'll get to that later on when I have a bit of time.

Thanks. Definitions are a start, but I can't even figure out which plan to use. For 10 mile, for example, it would presumably be the one in the 10k-HM tab. But is it the full plan, or is it adjusted depending on whether you're doing 10K, 10 mile, or a HM??

Testosterscone

El Caballo wrote: »

AP stands for Aerobic Power ariana so around 3-5k pace.

I think you got confused with anearobic power which an all out sprint pretty much. That would be under the term AnP if it was in the plan.

Correct. I tried to keep the plan fairly simple and free of Jargon as is the habit with many of these generic plans the plan gets shared but the original explanation seems to go missing (how many people read the books before the plans with Daniels and P and D) so this calculator put forward a simple type in the times and run the paces prescribed as such there is a bit that can get lost but to put it simply

AP in around 3k to 5k pace
CV in around 40 min race pace (whether that be 4 mile or 12k depending on level)

There is nothing faster than 3k/5k paces on this plan bar strides

Easy day paces tend to come in at the slower end which I stand by but it's all dependent on how much mileage you are running the main thing is to be not running too hard on easy days that you would compromise the focus or risk illness/injury

ariana`

skyblue46 wrote: »

Yes I'm looking at it and had thought the same about the easy and very easy paces. There are a few comments re paces a couple of pages back. I'm convinced enough to at least try it. The easy runs will basically be recovery runs between sessions and also using the S in LSR properly on the long ones.

Posts 58 & 59 might help..... I'm sh1t at linking posts!!!

Both of which i thanked :rolleyes: Seriously my memory.... Are you still thinking of starting this plan? How does you JB time effect your paces?

Thanks for the explanation re AP El Cab & Testosterscone, my bad, haven't even started and I'm getting it wrong :P

ariana`

quickbeam wrote: »

Thanks. Definitions are a start, but I can't even figure out which plan to use. For 10 mile, for example, it would presumably be the one in the 10k-HM tab. But is it the full plan, or is it adjusted depending on whether you're doing 10K, 10 mile, or a HM??

I'm assuming that the plan is as is for tackling any of those distances. That is why I'm drawn to it to be honest. I don't intend training for 1 goal race, the way i did say for DCM, i'm hoping March/April/May i will take on 5-6 races in the various distances between and including 10km & HM.

skyblue46

ariana` wrote: »

Both of which i thanked :rolleyes: Seriously my memory.... Are you still thinking of starting this plan? How does you JB time effect your paces?

I started it today! 20 mins very easy. That'll be like a recovery run after the longer runs on the Sunday's. The JB time did change the paces but easy is still very much at the slower end of what I would previously have considered easy.

Damo 2k9

Just signed up to Aware 5k on Saturday in the PP, gutted I missed JB and need a race this side of christmas! :pac:

Testosterscone

Damo 2k9 wrote: »

Just signed up to Aware 5k on Saturday in the PP, gutted I missed JB and need a race this side of christmas! :pac:

3k indoors in blanch on Thursday
Aware 5k Saturday
Baseline 3k indoors athlone next Wednesday
Streets of Wicklow 5k 26th December
Clonliffe Christmas cracker 31st December

That's this side of 2018 sorted for ya haha

Testosterscone

quickbeam wrote: »

Thanks. Definitions are a start, but I can't even figure out which plan to use. For 10 mile, for example, it would presumably be the one in the 10k-HM tab. But is it the full plan, or is it adjusted depending on whether you're doing 10K, 10 mile, or a HM??

The plan is designed towards having you be a strong endurance based 10k runner and as such there is no reason you can't pull off a good half or 10 mile off it. I have done plenty of this type of training and managed pbs in quick succession over these distances

skyblue46

In relation to the hills sessions over the first few weeks...would they be suited to running up the Khyber in the Park?

Testosterscone

skyblue46 wrote: »

In relation to the hills sessions over the first few weeks...would they be suited to running up the Khyber in the Park?

From the bollards at the car park at the bottom is perfect to be honest have used that a few times myself

Aim is in around 5k effort or a little quicker with good focus on form

skyblue46

Testosterscone wrote: »

From the bollards at the car park at the bottom is perfect to be honest have used that a few times myself

Aim is in around 5k effort or a little quicker with good focus on form

Haha...that should be interesting seeing as my 5k (in fact any distance) has been so lopsided in terms of effort...ie first half slow, second half ball busting! I'll use the average pace!

skyblue46

ariana` wrote: »

Both of which i thanked :rolleyes: Seriously my memory.... Are you still thinking of starting this plan? How does you JB time effect your paces?

Thanks for the explanation re AP El Cab & Testosterscone, my bad, haven't even started and I'm getting it wrong :P

I was just looking at your training log and there's no doubt you'll obliterate your 5k PB the next time you are DOMS free. Then you'll be working from a new set of training paces which will probably be a better fit.

ariana`

skyblue46 wrote: »

I was just looking at your training log and there's no doubt you'll obliterate your 5k PB the next time you are DOMS free. Then you'll be working from a new set of training paces which will probably be a better fit.

I hope so skyblue but the PB is off a notoriously (in these parts) flat/fast course so i think i might struggle to beat it on any other course :cool:

And of course that is if i'm ever DOMS free again, it's becoming the norm :pac:

skyblue46

ariana` wrote: »

I hope so skyblue but the PB is off a notoriously (in these parts) flat/fast course so i think i might struggle to beat it on any other course :cool:

And of course that is if i'm ever DOMS free again, it's becoming the norm :pac:

You will beat it, guaranteed!!:D When will you next get a chance to race a 5k?

ariana`

skyblue46 wrote: »

You will beat it, guaranteed!!:D When will you next get a chance to race a 5k?

Love your optimism. Nothing like a bit of pressure

But to be honest I don't know of any coming up near me in the next few months so it may have to wait.

skyblue46

ariana` wrote: »

Love your optimism. Nothing like a bit of pressure

But to be honest I don't know of any coming up near me in the next few months so it may have to wait.

Haha...it's realism, not optimism. All of the novices have shown improvements in PBs post marathon and with all the good training you got through there isn't a chance of you being the exception to the rule. So let the sandbagging end! :P:D

ariana`

skyblue46 wrote: »

Haha...it's realism, not optimism. All of the novices have shown improvements in PBs post marathon and with all the good training you got through there isn't a chance of you being the exception to the rule. So let the sandbagging end! :P:D

Yes Sir

ariana`

Just noticed the 'Marathon Improvers Thread' and the penny dropped that that's where we'd belong if we were to run another marathon!! I still can't f***ing believe i ran a marathon, mental really, a life long ambition completed just like that (well with a bit of training of course and a lot of blood, sweat and tears ... well ok not so much blood thankfully but it sounds good)!!

Baby75

Next year at DCM Ariana and I agree with S you will smash your 5k PB

Skyblue, no way! mad they way we think sometimes that still a fantastic time


Looks like I am out of action for the week, The outside of my right knee was quite painful after the half on Saturday ( no issues while running) while it has improved I had a very busy morning walking around town and it was sore again I had to take some pain relief :mad: I am thinking it is my IT band so looking like a trip to physio next week

I had planned to start the graduate's plan today and was going to join in the club speed session and S&C tomorrow I am skipping spinning this week!

ariana`

Baby75 wrote: »

Next year at DCM Ariana and I agree with S you will smash your 5k PB

Skyblue, no way! mad they way we think sometimes that still a fantastic time


Looks like I am out of action for the week, The outside of my right knee was quite painful after the half on Saturday ( no issues while running) while it has improved I had a very busy morning walking around town and it was sore again I had to take some pain relief :mad: I am thinking it is my IT band so looking like a trip to physio next week

I had planned to start the graduate's plan today and was going to join in the club speed session and S&C tomorrow I am skipping spinning this week!

Oh no Baby75. It may be different but the knee pain i had was lateral as well and it was a combo of the ITB and the peroneals (which start at the outside of the foot/heel) and go up along the outside of the calf and into the knee. Both were very tender and sore when worked on in the weeks leading up to DCM. Weak muscles causing poor mechanics :rolleyes: Anyhow, sounds like physio might just be a good idea for you, get it sorted now while you've no major goal.

Thanks for the vote of confidence too

Kellygirl

Ariana - with the times you posted on your log there is. I doubt that you are going to do a serious 5km pb somewhere.

Baby, hope that knee improves on.

I’m back to thinking I’ll do the full marathon on saturday. I know I’ve been changing my mind like the weather - which may be the thing to make me change my mind again but it’s looking ideal. I spoke to the organizers yesterday and no problem changing from the half on the morning and also I can do an early start at 8am so won’t be out all day. Planning on taking it easy and at a leisurely pace, walking at the energy stations to eat something and maybe the hills if needs be. Can’t run next week as husband away all week so a good way to get the miles done :-) The only thing I’d love is a partner in crime ... any takers? I was thinking would be good fun to do it with somebody and no time pressures!