DCM 2019 Graduates: the rest of your life that happens after the marathon

Mr. Guappa

py wrote: »

Couple of questions:

1) Ok to use the boards 5Km TT time for calculating efforts? I'm assuming so but wanted to be sure.

2) For a progression run which states you go to MP, should you be using the MP from the calculator or a most recent marathon effort? MP from the calculator seems a little fast for me if I'm to use the time from Q1 above.

1) Yeah - you'd always train to current fitness, so you should use the TT result to calculate paces (unless the TT was some mad outlier!). I always remember a comment OOnegative made last year which was something like:
"train to current fitness, improve, rinse and repeat"
Simple really

2) The MP used should be a probable MP based on where you are now, definitely not something that feels too much anyway. Hard to quantify I know, although KSU mentioned earlier in the thread which should offer guidance:

KSU wrote: »

This is fine

With regards the plan MP is put as a general aim. Effectively the idea is to go from easy pace and work down to a pace a little slower than what you might view as a traditional tempo pace.

For use of the calculator you are right MP would be roughly in around Easy tempo/Tempo and AP would be in around 3k/5k but don't get too bogged down.

The progressions should be very controlled here finishing almost energised rather than feeling like you are really working. Likewise the 200's are just about turnover.

Nothing in the Base phase should feel overly hard.

py

Great, thanks Mr G.

KSU

py wrote: »

Great, thanks Mr G.

Just to give you a general idea as to how this translates (This is all based on effort rather than checking the calculator)

Some of my recent times

5k TT at the weekend 17.40 (5.41 pace)
Recent Threshold workout paces 6.05

Last night progression :

7.53, 7.27, 7.08, 6.56, 6.42, 6.32, 6.22

The calculator would put my MP (as tempo) at 6.34-6.24 so pretty spot on with percieved effort

Charliebull

that 12 x 75 second @cv is harder than it seems on paper

Charliebull

10-7-3 min Threshold to CV with 2 min jog

I am assuming 10 min at threshold and 3 min at CV pace with the 7 minutes somewhere in between, 2 min jog between each, is that correct

DeepBlue

Charliebull wrote: »

10-7-3 min Threshold to CV with 2 min jog

I am assuming 10 min at threshold and 3 min at CV pace with the 7 minutes somewhere in between, 2 min jog between each, is that correct

This is on the boards Grads half marathon plan.

It could mean 10@Threshold, 7@CV and 3@AP with 2m recovery between each. It's difficult to know. It looks like a typo or missing info.

Mr. Guappa

Charliebull wrote: »

10-7-3 min Threshold to CV with 2 min jog

I am assuming 10 min at threshold and 3 min at CV pace with the 7 minutes somewhere in between, 2 min jog between each, is that correct

That's exactly how I'd read it anyway.

skyblue46

Mr. Guappa wrote: »

That's exactly how I'd read it anyway.

Yes that's right...Don't do anything at AP...

DeepBlue

A somewhat similar query from the 5-10K plan:

"5,4,3,2,1 min @ (Thres/CV/AP/Vo2/110%) paces w/ equal recovery"

I'm assuming 110% in this case is 10% faster that your VO2 Max pace? Correct?

KSU

DeepBlue wrote: »

A somewhat similar query from the 5-10K plan:

"5,4,3,2,1 min @ (Thres/CV/AP/Vo2/110%) paces w/ equal recovery"

I'm assuming 110% in this case is 10% faster that your VO2 Max pace? Correct?

Looks as though the calculator used has now updated some of the titles. Fine to use Anaerobic Endurance from the calculator for this one don't get too bogged down in exact pace aim is simple to increase effort as the session goes on but everything should always be done in control.

Charliebull

with the marathon cancelled and all half marathons, what now with training, are people going ahead training as if marathon is going ahead or tapering back and just ticking over,

smashiner

I hadn't signed up for the DCM this year, but I was looking to do a few Half Marathons but that is now in the bin too.

Personally I am just going to ramp up slowly to doing a 'HM Challenge' with 2 of my mates in a few weeks time and we are setting a modest time for us all to achieve but still a bit of an effort will be required (Sub 2 hours). That way we will keep the aerobic engine in good shape without too much risk of getting niggles etc. It will be one of my mates first HM so we are helping him along the way.

Throw in a bit of cycling and Sea swimming (wetsuits) and cakes and that will be us until October methinks, we can all still keep fit and keep things ticking over while we are waiting for the road races to come back.

Anyone else have plans ???

DeepBlue

Singer wrote: »

I will be recommending KSU’s 2016 graduates plan which is designed exactly for this purpose.

I've a dumb question.

The notes on the plan say all warmups/cooldowns should be 10-15min easy jog.
So, for example, if the session is 60min very easy does this mean the total workout should be 80-90 minutes?

skyblue46

DeepBlue wrote: »

I've a dumb question.

The notes on the plan say all warmups/cooldowns should be 10-15min easy jog.
So, for example, if the session is 60min very easy does this mean the total workout should be 80-90 minutes?

No, the warm up and cool downs are only needed for sessions not for any easy or long runs. So you will need to do them on the Wednesdays and Saturdays only.