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DCM 2016 Graduates: Keep On Running
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Great stuff Andy! Hopefully get there in the next couple of weeks (for some reason I am under 1000 miles on Strava but over on Garmin Connect so want to hit it on Strava)7 mile easy run home from work tonight took me to 1000 miles for the year
Never thought I'd be able to say that.0 -
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scotindublin wrote: »Great stuff Andy! Hopefully get there in the next couple of weeks (for some reason I am under 1000 miles on Strava but over on Garmin Connect so want to hit it on Strava)
Only 48 miles to go Craig and you've got 25 hours to do it in to beat my time of 160h 55m
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A few more questions on the intermediate marathon plan
For progressions, should "MP" be my planned marathon pace (9:05) or the calculated marathon pace based on my 5k time (8:00)?
Any tips on changing the schedule so as not to run on Christmas Day? Should I move the 1hr45 LSR to the Saturday?
I have a half marathon on 19th March which clashes with one of the longest runs (2hr30 easy). The plan also shows a 60min moderate run on the Saturday 18th. I'd expect to race the HM so should I just scrap the two planned runs or rearrange?
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The Black Oil wrote: »Should this be based on a pace from the calculator?
Sure, you could choose to start at very easy pace and progress through to easy pace during the warm up (and vice versa on the cool down) or you could simply ignore the watch (would be my preference) and warm up based on effort. The idea is to prepare the body for the training ahead, not necessarily to hit a particular pace, so use the paces as guidelines rather than gospel.A few more questions on the intermediate marathon plan
For progressions, should "MP" be my planned marathon pace (9:05) or the calculated marathon pace based on my 5k time (8:00)?
Any tips on changing the schedule so as not to run on Christmas Day? Should I move the 1hr45 LSR to the Saturday?
I have a half marathon on 19th March which clashes with one of the longest runs (2hr30 easy). The plan also shows a 60min moderate run on the Saturday 18th. I'd expect to race the HM so should I just scrap the two planned runs or rearrange?
Thanks
MP definitely based on PMP. The MP based on your 5K time is an indicator of your potential with appropriate training, at the moment that pace would be closer to your HM pace, I think ? So way too fast at the moment for MP.
If you want to take Xmas day off as an extra rest day, then just move the LSR to the Saturday. If you want to stick to the weekly plan with your usual number of rest days then I'd suggest as above and move the other runs back a day so you're not doing two 'hard' sessions back to back. So the Saturday workout is now on Friday, the Friday now on Thursday and so on.
As for the half, assuming you're talking about week 9 on the plan, I'd look at moving the 2:30 to week 8 switching out the 90 min progression with the half and also reducing down a couple of the 60 min runs that week. I would change as little as possible though, you need to keep the main thing the main thing.0 -
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Bungy Girl wrote: »Sorry kin9pin, I just spotted an error in the above. Must have been half asleep writing it
. I've corrected it now, should have said the MP based on your 5k time .....
Yeah I noticed that. I knew what you meant 0 -
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The Muppet wrote: »I think I know the answer to this one anyway but I'll ask none the less.
The very easy pace from the calculator linked on the plan is well, very easy, I'd imagine it will require some restraint to keep to those paces, for instance my own very easy is 12:10 to 13:03 off my 25:53 5k last weekend.
How important is it to stick within those easy and easy moderate ranges?
Myles gave a conversion from 5k pace to paces like easy/tempo/MP etc last year and for easy the conversion was 5k (mile-pace) + (2:30 - 3:00), which is a good bit quicker than what you mention (our 5k paces are similar so I notice immediately).
For my 5k at 26:00 the 5k pace-per-mile is was 8:22 and then my "easy" is 10:52-11:22.
Realise than you guys are mostly using these exotic CV/AP/etc ranges which I know nothing about :rolleyes:. The new plan caught my eye, but I'm already 5weeks into the 2015 version ....The Muppet wrote: »Tut Tut , BG will be out to tie your laces together Max.
They are very slow, even for me but my guess is we'll be advised to adhere to them. Stick to the plan and all that.
Naaaahhh, think you might be ok. From BG's log I think, I think her own "easy" is closer to the relationship I mention above
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FWIW regarding the paces
Take a look back through my log and you will see that a good chunk of my running in the build up to 2.43 in Dublin came within the easy/very easy pace ranges
Speaking to a 2.15 marathon runner a few weeks back on the topic and interestingly he was telling me what kinda paces his easy days were and they would come in as even too slow for the very easy section of the pace calculator.
This is something my old coach instilled in me (a 2.16 man himself) initially I was dubious also and thought he was trying to go easy on me when he asked if I minded slowing down pace once in a while when we ran together.
I specifically chose this calculator because of these pace ranges. While I am not saying that they are golden standard for improvement often times the hardest thing to stress is not running too hard on your easy days. It stresses something often preached but rarely truly implemented; hard days hard and easy days easy.
In terms of "letting loose" that is what the hard days are for. Better to save the faster running for when your ego can capitalize on it most; your racing 0 -
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Myles Splitz wrote: »FWIW regarding the paces
Take a look back through my log and you will see that a good chunk of my running in the build up to 2.43 in Dublin came within the easy/very easy pace ranges
Speaking to a 2.15 marathon runner a few weeks back on the topic and interestingly he was telling me what kinda paces his easy days were and they would come in as even too slow for the very easy section of the pace calculator.
This is something my old coach instilled in me (a 2.16 man himself) initially I was dubious also and thought he was trying to go easy on me when he asked if I minded slowing down pace once in a while when we ran together.
I specifically chose this calculator because of these pace ranges. While I am not saying that they are golden standard for improvement often times the hardest thing to stress is not running too hard on your easy days. It stresses something often preached but rarely truly implemented; hard days hard and easy days easy.
In terms of "letting loose" that is what the hard days are for. Better to save the faster running for when your ego can capitalize on it most; your racing
Thanks Myles.. Yes much of my reading has told me the same but I guess I am still relatively new to the running game and I am just happy to be able to go out and run when I want but now I guess I need to get some more format to it so that I can achieve more goals and try stay relatively injury free.
I do prefer to try work more towards endurance long distance running but the logic seems to be that the short distance times will also tumble as I build that long distance endurance.
Appreciate all the help and putting together the plans for us!0 -
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hot buttered scones wrote: »Are following the week to week plan as laid out in the 2105 thread or one of the plans Myles posted when the thread finished up?
I am following the week-to-week plan ... using just one post for reference, the post where you amalgamated all the weeks into one
(of course there have been some little changes as there was no goal mile last week, for example)0 -
The Muppet wrote: »I think I know the answer to this one anyway but I'll ask none the less.
The very easy pace from the calculator linked on the plan is well, very easy, I'd imagine it will require some restraint to keep to those paces, for instance my own very easy is 12:10 to 13:03 off my 25:53 5k last weekend.
How important is it to stick within those easy and easy moderate ranges?
What Myles saidMaximus Alexander wrote: »There is absolutely no way I'll be sticking to the easy pace it gave me, if that helps at all. :pac: I simply wouldn't enjoy running at that pace.
See aboveThe Muppet wrote: »Tut Tut , BG will be out to tie your laces together Max.
They are very slow, even for me but my guess is we'll be advised to adhere to them. Stick to the plan and all that.
Very wise, TMhillsiderunner wrote: »Naaaahhh, think you might be ok. From BG's log I think, I think her own "easy" is closer to the relationship I mention above....
In my defence, if I put my 800m time into the calculator I am *almost* compliant. I do tend to go by effort rather than pace and would encourage everyone to 'tune in' to the different effort levels associated with each of the paces on the plan.paddydriver wrote: »Yes MA.. I feel the same. I enjoy having a little bit of pace and I thought now that DCM is over that I could release the shackles a little. The main quandary I have now is that I don't actually know what I am training for. I do not have a PMP to aim at.. So think I will target 5k and 10k times but want to still get the long miles in - its the only times during the week I can leave phone at home and get out for some head time!
Fine to release the shackles, but not on every run. As Myles says, save that for the hard days, the sessions and most importantly race day. Plenty of opportunity with the 5k/10k plan to work on speed while getting decent mileage in.0 -
Myles Splitz wrote: »FWIW regarding the paces
Take a look back through my log and you will see that a good chunk of my running in the build up to 2.43 in Dublin came within the easy/very easy pace ranges
Speaking to a 2.15 marathon runner a few weeks back on the topic and interestingly he was telling me what kinda paces his easy days were and they would come in as even too slow for the very easy section of the pace calculator.
This is something my old coach instilled in me (a 2.16 man himself) initially I was dubious also and thought he was trying to go easy on me when he asked if I minded slowing down pace once in a while when we ran together.
I specifically chose this calculator because of these pace ranges. While I am not saying that they are golden standard for improvement often times the hardest thing to stress is not running too hard on your easy days. It stresses something often preached but rarely truly implemented; hard days hard and easy days easy.
In terms of "letting loose" that is what the hard days are for. Better to save the faster running for when your ego can capitalize on it most; your racing
If it's good enough for Myles (and Mo Farah I believe) it's good enough for the Graduates. If Carlsberg did fridge magnets.....
Thanks Myles for the excellent advice.0 -
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