2018 DCM (& Limerick & Berlin) Graduates Log: How far can we go?

Huzzah!

Oh and welcome back - hope you'd a nice trip home

OOnegative

Huzzah! wrote: »

It's full-steam ahead for me for Raheny. I tried out a running club last night and think I'd like to join. I assume it's okay to swap the Wednesday session on the Grads 5-10k plan for whatever session the club is doing on a Tuesday? So, club session on a Tuesday but follow the plan for the rest of the week?

Can’t see an issue with that at all, are the sessions 5/10k specific do you know? Trip home was manic but good thanks!!

ReeReeG

I don't think I'll make Raheny now, so looking about for a 5 or 10k in February to keep me ticking over.

Rossi7

Same as Huzzah, went training with a club last night and don't see why I would not join. Their two main sessions are Tuesday and Thursday nights so I'll work the grads plan around that. I've signed up for Raheny too

OOnegative

ReeReeG wrote: »

I don't think I'll make Raheny now, so looking about for a 5 or 10k in February to keep me ticking over.

Enniscorthy 10k in February is a good race, not sure where your based though.

ReeReeG

OOnegative wrote:

Enniscorthy 10k in February is a good race, not sure where your based though.

Huzzah! was also pushing this one on me
Am certainly thinking about it!

Huzzah!

ReeReeG wrote: »

Huzzah! was also pushing this one on me
Am certainly thinking about it!

Huzzah! is an awful bully

Here's my Strava from last year if it helps. You might just ignore the blow up around the sixth km

https://www.strava.com/activities/1402491269

Huzzah!

OOnegative wrote: »

Can’t see an issue with that at all, are the sessions 5/10k specific do you know? Trip home was manic but good thanks!!

It'll probably become clearer after a few weeks. Tuesday is a track session and last night was a pyramid session and I think beneficial for 5/10k stuff.

ReeReeG

Huzzah! wrote:

Huzzah! is an awful bully

There are worse things you could be pushing!

Thanks for the Strava link!

juke

OOnegative wrote: »

Apologies folks, was home in Ireland the past week and my phone reception was very very patchy. All those targeting the Raheny 5 should have there teeth well into training at this stage? What is the plan for others?

I, and a good few others, I think, are in the sick or injured camp. I think we need a support group

Swashbuckler

Huzzah! wrote:

It's full-steam ahead for me for Raheny. I tried out a running club last night and think I'd like to join. I assume it's okay to swap the Wednesday session on the Grads 5-10k plan for whatever session the club is doing on a Tuesday? So, club session on a Tuesday but follow the plan for the rest of the week?

Just one word of caution I'd give on this. I'm not completely familiar with the plan but one thing I'd guess is that there are typically two days of easy running or rest between sessions? so if you do shift your session to the Tuesday you'd ideally want to be doing your other session on Friday and long run Saturday. But that's probably not a set rule. Just a guideline.

coogy

Hi folks.

Just back from a 60 minute progression run (easy to MP). I really enjoyed it but the latter stages of it had me questioning if I'm actually using the correct paces from the pace calculator.

I used my most recent 5k time and within the 60 minutes, I went from 'easy pace' to 'tempo', which I'm guessing would be marathon pace?


Would hate to think I was running beyond what was necessary so would appreciate any thoughts! Thanks!

OOnegative

coogy wrote: »

Hi folks.

Just back from a 60 minute progression run (easy to MP). I really enjoyed it but the latter stages of it had me questioning if I'm actually using the correct paces from the pace calculator.

I used my most recent 5k time and within the 60 minutes, I went from 'easy pace' to 'tempo', which I'm guessing would be marathon pace?


Would hate to think I was running beyond what was necessary so would appreciate any thoughts! Thanks!

Tempo is more half marathon pace than marathon pace, if you were working towards the end of it the ‘tempo’ pace might be the reason.

cullenswood

Tempo pace would not be the same as MP.

Tempo pace would traditionally be the pace you can hold for one hour.

Huzzah!

Swashbuckler wrote: »

Just one word of caution I'd give on this. I'm not completely familiar with the plan but one thing I'd guess is that there are typically two days of easy running or rest between sessions? so if you do shift your session to the Tuesday you'd ideally want to be doing your other session on Friday and long run Saturday. But that's probably not a set rule. Just a guideline.

Yep, thanks. Planning on moving everything back a day as you've suggested.

eyrie

OOnegative wrote: »

Apologies folks, was home in Ireland the past week and my phone reception was very very patchy. All those targeting the Raheny 5 should have there teeth well into training at this stage? What is the plan for others?

I'll be running Raheny but not targeting anything in particular as I'm still slowly working my way back to full training. But it seemed worth signing up anyway for the goody bag and the outing

Went to check out a club last night myself (must be something in the air this week) so like the others I'm wondering about how to work it. I really like the idea of running with other people but also like following my own plan, so if I join I mightn't go religiously.

OOnegative

eyrie wrote: »

Went to check out a club last night myself (must be something in the air this week) so like the others I'm wondering about how to work it. I really like the idea of running with other people but also like following my own plan, so if I join I mightn't go religiously.

As Swashbuckler pointed out above, make sure there’s adequate days between sessions whatever you decide. I’m a member of a club & have never trained with them once due to work circumstances before moving over here & I continue to be a member while I’m here to. It’s up to yourself how often you attend.

Swashbuckler

OOnegative wrote:

As Swashbuckler pointed out above, make sure there’s adequate days between sessions whatever you decide. I’m a member of a club & have never trained with them once due to work circumstances before moving over here & I continue to be a member while I’m here to. It’s up to yourself how often you attend.

I'd echo this. I joined a club in August. I've trained with them once. Some lads never train with them. Some go religiously.

skyblue46

coogy wrote: »

Hi folks.

Just back from a 60 minute progression run (easy to MP). I really enjoyed it but the latter stages of it had me questioning if I'm actually using the correct paces from the pace calculator.

I used my most recent 5k time and within the 60 minutes, I went from 'easy pace' to 'tempo', which I'm guessing would be marathon pace?


Would hate to think I was running beyond what was necessary so would appreciate any thoughts! Thanks!

Using the pace calculator and the plan I would go from easy to easy tempo. The terms used on the calculator do not necessarily match up with other interpretations of tempo/ threshold etc.

If you are prescribed easy to MP I would suggest easy on the calculator to a real life probable MP.

coogy

cullenswood wrote: »

Tempo pace would not be the same as MP.

Tempo pace would traditionally be the pace you can hold for one hour.

Ok, great thanks for clearing that up!

coogy

skyblue46 wrote: »

Using the pace calculator and the plan I would go from easy to easy tempo. The terms used on the calculator do not necessarily match up with other interpretations of tempo/ threshold etc.

If you are prescribed easy to MP I would suggest easy on the calculator to a real life probable MP.

Yeah, that seems more like it S. I was by no means out of my comfort zone but the pace did leave me second guessing alright.

coogy

OOnegative wrote: »

Tempo is more half marathon pace than marathon pace, if you were working towards the end of it the ‘tempo’ pace might be the reason.

Thanks OO!

I was rewarded for my efforts today by sharing a cheery wave with President Higgins himself as his limousine pulled out of the Aras!

eyrie

OOnegative wrote: »

As Swashbuckler pointed out above, make sure there’s adequate days between sessions whatever you decide. I’m a member of a club & have never trained with them once due to work circumstances before moving over here & I continue to be a member while I’m here to. It’s up to yourself how often you attend.

Definitely, I'm being very cautious about recovery at the moment so would be making sure to allow plenty of time in between any hard efforts.
I'm also thinking now about the point you mentioned to Huzzah! a few posts back though about whether the club sessions are 5k/10k specific. I hadn't thought about that as a factor before, but that's the distance I hope to target next too. I don't know anything yet about how they plan the sessions out but I suppose if they're not targeting the same thing as me I might not go to too many anyway. Need to find out a bit more about how it all works still!

Swashbuckler

eyrie wrote:

Definitely, I'm being very cautious about recovery at the moment so would be making sure to allow plenty of time in between any hard efforts. I'm also thinking now about the point you mentioned to Huzzah! a few posts back though about whether the club sessions are 5k/10k specific. I hadn't thought about that as a factor before, but that's the distance I hope to target next too. I don't know anything yet about how they plan the sessions out but I suppose if they're not targeting the same thing as me I might not go to too many anyway. Need to find out a bit more about how it all works still!

I think one way to approach it is have your plan and do the club session every now and then. It doesn't really matter if the odd session is "off plan". You'll get a stimulus from the session regardless which will stand to you whether it's 5k specific or not, plus the added benifit of running with a group. After writing this I'm now wondering why I haven't done more with the club!

eyrie

Swashbuckler wrote: »

I think one way to approach it is have your plan and do the club session every now and then. It doesn't really matter if the odd session is "off plan". You'll get a stimulus from the session regardless which will stand to you whether it's 5k specific or not, plus the added benifit of running with a group. After writing this I'm now wondering why I haven't done more with the club!

:P
Fair points though! Yeah I reckon it can't be any harm to opt for the club sessions some of the time anyway.

roosterman71

Anyone every use runcoach?

ariana`

skyblue46 wrote: »

Not me but I have used their training paces as that is the pace calculator attached to the grads plan

Is that not RunFastCoach S? The Tinman caclulator. I think RunCoach is different

skyblue46

ariana` wrote: »

Is that not RunFastCoach S? The Tinman caclulator. I think RunCoach is different

You are probably right!! :pac::pac:

Huzzah!

OOnegative wrote: »

Enniscorthy 10k in February is a good race, not sure where your based though.

I've just entered this - I've some demons to slay from last year.

Mr. Guappa

I have a question on the weekend runs. For DCM we would typically have done the long run of a Saturday, with a few recovery miles on the Sunday. The graduate plans on the other hand have a session of some sort on the Saturday (30 min tempo, 4 x 6min @ threshold, etc.) with the long run on the Sunday.

I guess I'm just trying to understand the reasoning behind why they are laid out in this way. I think if I understand the why, it helps get me out the door.