DCM 2016 Graduates: Keep On Running

The Muppet · 15-02-2017 11:58PM

Bungy Girl wrote: »

Don't see a problem with switching them. Just keep the long run at the right pace and you should be fine for the shorter run 'with stuff' the next day. Moving all runs back a day works too, but could be a bit impractical for anyone working Monday - Friday who has more time to spend running at the weekend.

Thanks G, my preference would be to swap them , moving back a day would be ok for me too I think . Thursday and Sunday would be rest days and my pilates class is Thursday so it wouldn't be a complete rest day if I did.

The Black Oil · 20-02-2017 10:49PM

Think black toes will be gone in a few months. That's my cosmetics update...

The Muppet · 21-02-2017 12:39PM

The Black Oil wrote: »

Think black toes will be gone in a few months. That's my cosmetics update...

I've still got my 2 as well , both big toes , one of them is growing out , I think the other will come off at some stage, I' d miss them if they were gone , they are a kind of badge of honour at this stage, suppose I'll just have to get another two when that happens.

Hows the plan going with you, I will be finished base training this week so moving onto the interesting part of the plan next week.

The Black Oil · 22-02-2017 10:20PM

Going grand, thanks. Am on week 5 of the 5-10k plan. Doing a 10k over on Inishbofin in May.

Hips were a little sore on the stairs this morning and my watch is acting tonight. Other than that, can't complain.

Kennyg71 · 23-02-2017 08:55PM

The Muppet wrote: »

I've still got my 2 as well , both big toes , one of them is growing out , I think the other will come off at some stage, I' d miss them if they were gone , they are a kind of badge of honour at this stage, suppose I'll just have to get another two when that happens.

Hows the plan going with you, I will be finished base training this week so moving onto the interesting part of the plan next week.

Don't worry you'll loose more, have lost and regrown loads in my short career.

The Black Oil · 28-02-2017 06:43PM

The fluich is out tonight.

Bungy Girl · 28-02-2017 10:22PM

The Black Oil wrote: »

The fluich is out tonight.

It is. But it's only weather folks, don't let it put you off!

The Black Oil · 04-03-2017 08:23PM

Welcome to March.

The Black Oil · 05-03-2017 10:19PM

This site down for anyone else? http://www.runningprs.com/calc2/index.php

kin9pin · 05-03-2017 10:52PM

The Black Oil wrote: »

This site down for anyone else? http://www.runningprs.com/calc2/index.php

Looks like the whole site is down/dormant.

The Black Oil · 06-03-2017 08:07PM

Any alternative sources for finding out my Vo2?

Murph_D · 06-03-2017 11:30PM

Presume you mean VDOT (your VO2Max is best measured in the lab).

Here you go.

http://runsmartproject.com/calculator/

The Black Oil · 07-03-2017 08:02AM

Could be. 5-10k plan/spreadsheet linked in the OP says 10x 90 seconds @ Vo2 w/2 min rec for this Weds.

If I put my Jingle Bells 5k time into your link, I get the pace that's 8:23 for running (not sure about training pace for VDOT).

Bungy Girl · 07-03-2017 03:26PM

The Black Oil wrote: »

Could be. 5-10k plan/spreadsheet linked in the OP says 10x 90 seconds @ Vo2 w/2 min rec for this Weds.

If I put my Jingle Bells 5k time into your link, I get the pace that's 8:23 for running (not sure about training pace for VDOT).

Remind me of your JB time, TBO, and I'll double check this for you. Won't be until late tonight though.

The Black Oil · 07-03-2017 03:41PM

26:02, thanks.

Myles Splitz · 07-03-2017 03:57PM

It looks as though the domain has expired, hopefully Tinman will keep the site going as I was a big fan of the calculator as a fairly accurate guide

In the mean time I have done my best to create a handy calculator for calculating the paces that are prescibed. Its little crude so apologies but the calculations are close enough to the planned prescibed effort levels.

Let me know if you find any issues with it

(no fear of this one going down unless boards does

)

The Black Oil · 07-03-2017 10:17PM

Any word on aceygray - is she worried we'll ask if she went running on her honeymoon?

Bungy Girl · 07-03-2017 11:21PM

Many thanks Myles for the handy calculator :cool:.

@ TBO 8:05 min/mile pace for those intervals so. Let us know how you get on with the session. (The VDOT equivalent throws up 8:08 so not far off).

The Black Oil · 08-03-2017 10:11PM

Oh no. Myles closed his account.

RasTa · 28-03-2017 09:50AM

I'm in India at the moment, brought the shoes with me but haven't being going out much. 44c as I was running today, maybe lasted 4k before I had to call it quits. Hitting north asap where it's a lot cooler

The Muppet · 28-03-2017 06:41PM

Anyone else apart from black oil and myself on the graduates plan?

After a few false starts I'm into week 9 of it and finding it good. Pace is a littler more than the plan says for my very easy runs ' I just don't have the dicipline to run @12.15 minute miles .

Today I did my 60 minutes at 10.36 I'm hoping that's not being counter productive. It felt comfortably easy

The Black Oil · 28-03-2017 09:20PM

India in those temperatures. I'd be curious about that from an energy zapping point of view. Fair play for giving it at shot.

I'm on week 10. I've a feeling I might not being doing enough in the gym, never been a big gym fan, tbh. I'll finish the 5-10k plan about 3 weeks before my 10k race, so I'll have to think* about what's the best way the keep myself ticking over. *i.e. come in here with questions. :P

I saw a car with an NL reg today...made me think of our esteemed former mentor.

hillsiderunner · 29-03-2017 10:44AM

The Black Oil wrote: »

I'm on week 10. I've a feeling I might not being doing enough in the gym, never been a big gym fan, tbh. I'll finish the 5-10k plan about 3 weeks before my 10k race, so I'll have to think* about what's the best way the keep myself ticking over. *i.e. come in here with questions. :P

I've been thinking your paces *must* have improved over all those weeks of training. Would it make sense to take an interim week now, and use that as a mild-taper to race a parkrun? You'd be able to re-calibrate your training paces for the remainder of the plan ...

Bungy Girl · 29-03-2017 02:40PM

hillsiderunner wrote: »

I've been thinking your paces *must* have improved over all those weeks of training. Would it make sense to take an interim week now, and use that as a mild-taper to race a parkrun? You'd be able to re-calibrate your training paces for the remainder of the plan ...

Great suggestion, Hilly. @The Muppet, your fitness has definitely improved since you last calculated your paces so an all-out race or parkrun would give you a precise measurement of your improvement and a means to recalibrate your training paces.

Either way, if you're running 60 mins at a genuinely easy effort but quicker pace then don't feel guilty about it! Celebrate! (This is where HR data can be useful to compare and/or provide evidence of the improvement).

The Muppet · 29-03-2017 03:12PM

Bungy Girl wrote: »

Great suggestion, Hilly. @The Muppet, your fitness has definitely improved since you last calculated your paces so an all-out race or parkrun would give you a precise measurement of your improvement and a means to recalibrate your training paces.

Either way, if you're running 60 mins at a genuinely easy effort but quicker pace then don't feel guilty about it! Celebrate! (This is where HR data can be useful to compare and/or provide evidence of the improvement).

Thank's G that makes sense of course, I don't use the HR monitor much lately I must start wearing it again.

I'm definitely feeling stronger on my runs the last few weeks, I'm only 3 weeks on the plan proper with the 6 weeks build up , Black oil is a lot further on . I will target a parkrun in another few weeks to guage where i am.

hillsiderunner · 29-03-2017 04:24PM

Bungy Girl wrote: »

Great suggestion, Hilly. @The Muppet, your fitness has definitely improved since you last calculated your paces so an all-out race or parkrun would give you a precise measurement of your improvement and a means to recalibrate your training paces.

Thanks for commenting, BG.

Comment was for TBO originally and I think he needs it even more than The Muppet, as TBO tends to stick to the paces very scrupulously! I bet he'd have a brand new set of paces if he tried a parkrun this/next weekend.

The Black Oil · 29-03-2017 05:17PM

hillsiderunner wrote: »

I've been thinking your paces *must* have improved over all those weeks of training. Would it make sense to take an interim week now, and use that as a mild-taper to race a parkrun? You'd be able to re-calibrate your training paces for the remainder of the plan ...

Thanks for this. I don't have my own spreadsheet (mileage log) to hand just this second. I'll check it tonight. I think I'm due to finish the 5-10k plan mid April. The Inishbofin 10k is Sat, May 13th. I was thinking of perhaps finishing the current plan and maybe starting the 10k-HM one next to keep myself busy until the date in May. Not sure if that's a good idea, so I'll leave that learned colleagues.

There's a 2k time trial towards the end of the current plan, week 13. I could do it or replace it with something else. I'll defer to more experienced folks.

kin9pin · 29-03-2017 10:03PM

Quick question about my marathon plan.
I'm on the last big week of the HH IM2 plan before starting the taper for London. This weekend calls for 10m PMP on Saturday followed by 20m LSR on Sunday to complete a 50m week. The whole point of the intermediate plan is to get used to running long on tired legs and it's definitely working. I've already completed 10/20, 9/19, 8/17, 8/16 etc. weekends as part of the plan, but I'm getting a bit nervous about pushing myself too far this close to the race.
Should I just trust the plan? Switch to a 20m LSR on Saturday with a recovery run on Sunday? Reduce the PMP distance on Saturday?
Not sure what I want to hear to be honest. Unlike DCM I've clocked up over 500 miles without the slightest hint of an injury so I'm wondering how much additional benefit the pace run can give me on Saturday.

FBOT01 · 29-03-2017 11:08PM

kin9pin wrote: »

Quick question about my marathon plan.
I'm on the last big week of the HH IM2 plan before starting the taper for London. This weekend calls for 10m PMP on Saturday followed by 20m LSR on Sunday to complete a 50m week. The whole point of the intermediate plan is to get used to running long on tired legs and it's definitely working. I've already completed 10/20, 9/19, 8/17, 8/16 etc. weekends as part of the plan, but I'm getting a bit nervous about pushing myself too far this close to the race.
Should I just trust the plan? Switch to a 20m LSR on Saturday with a recovery run on Sunday? Reduce the PMP distance on Saturday?
Not sure what I want to hear to be honest. Unlike DCM I've clocked up over 500 miles without the slightest hint of an injury so I'm wondering how much additional benefit the pace run can give me on Saturday.

I'd be a fan of stick to the plan unless there is a specific reason why you think you shouldn't. Sounds like normal nerves to me. If you mess around with things now for no real reason you risk leaving yourself with a lot of "what ifs" whatever way things go. KEEP THE FAITH!

kin9pin · 29-03-2017 11:51PM

FBOT01 wrote: »

I'd be a fan of stick to the plan unless there is a specific reason why you think you shouldn't. Sounds like normal nerves to me. If you mess around with things now for no real reason you risk leaving yourself with a lot of "what ifs" whatever way things go. KEEP THE FAITH!

Thanks, that makes a lot of sense.

DCM 2016 Graduates: Keep On Running

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