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Hi all, please see this major site announcement: https://www.boards.ie/discussion/2058427594/boards-ie-2026
DCM 2017 Graduates: Onwards and upwards!
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A: What are your next goals?
Stay healthy, avoid injury and smash PBs! Not much to ask
B: What type of training do you intend to do over the winter?
Want to hit 2,000km for the year, still 250 to go so that'll keep me honest. I'll do an 8 week plan for Raheny and then a half plan.
C: Where do you hope to see yourself to be in 12 months with your running?
I'd like to be running with more confidence. Everything to date has been with a big negative split due to my lacking belief in sustaining a pace and taking it easy for the first half of every distance. In 12 months I'd love to be aiming at 1500-1700 miles for the year. I'd also like to be in a club.
Changed my mind already on (B)... I'm going to go with the 14 week half plan that's on the plans for this thread. It's 14 weeks and will take me up to the Bohermeen half. I'll just fit Raheny in and give it a lash.
As for (A) I got at PB today for 5k, 21:49 which beat my 22.52 from last year. It's not so impressive when you consider my last 5k in the Fingal was 22:09. Then again it was a cold morning.0 -
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Great to see this thread up and running, completely forgot to pop in! I still regard the day to be one of the best of my life, what an experience...
Anyways,
A: What are your next goals?
Sub 19 5k for over the winter definitely anyways. Marathon wise, ill definitely do it again next year, and id absolutely love to get closer to 3:30 (injury free of course) and get my half down to 1:30(ish).
B: What type of training do you intend to do over the winter?
Nothing major to be honest, anyone who follows me on strava or my log on here will see I havent been putting in crazy miles, ive been catching up on everything I missed midweek while doing the training for DCM, just a couple runs here and there. Doing speed work once/twice a week but, and absolutely loving pushing myself that much once a week and then plodding along on my other runs.
C: Where do you hope to see yourself to be in 12 months with your running?
In the best shape of my life that I can push myself to, HOPEFULLY in a club as I definitely enjoy running with people more, and I wanna do either a half/full marathon abroad
Hopefully we can all push each other to the next level like we all did in the Novices thread, I still owe a lot of what I achieved to a lot of people on here, bunch of legends.0 -
Great to see this thread up and running, completely forgot to pop in! I still regard the day to be one of the best of my life, what an experience...
Anyways,
A: What are your next goals?
Sub 19 5k for over the winter definitely anyways. Marathon wise, ill definitely do it again next year, and id absolutely love to get closer to 3:30 (injury free of course) and get my half down to 1:30(ish).
B: What type of training do you intend to do over the winter?
Nothing major to be honest, anyone who follows me on strava or my log on here will see I havent been putting in crazy miles, ive been catching up on everything I missed midweek while doing the training for DCM, just a couple runs here and there. Doing speed work once/twice a week but, and absolutely loving pushing myself that much once a week and then plodding along on my other runs.
C: Where do you hope to see yourself to be in 12 months with your running?
In the best shape of my life that I can push myself to, HOPEFULLY in a club as I definitely enjoy running with people more, and I wanna do either a half/full marathon abroad
Hopefully we can all push each other to the next level like we all did in the Novices thread, I still owe a lot of what I achieved to a lot of people on here, bunch of legends.
Fair play Damo. They are good achievable goals which I have no doubt you will get. You'll deserve it for your enthusiasm never mind that you're a young fast fcuker! I met Lazare today and no doubt he'll be back on here soon enough once he settles with the babby!0 -
Great to see this thread up and running, completely forgot to pop in! I still regard the day to be one of the best of my life, what an experience...
Anyways,
A: What are your next goals?
Sub 19 5k for over the winter definitely anyways. Marathon wise, ill definitely do it again next year, and id absolutely love to get closer to 3:30 (injury free of course) and get my half down to 1:30(ish).
B: What type of training do you intend to do over the winter?
Nothing major to be honest, anyone who follows me on strava or my log on here will see I havent been putting in crazy miles, ive been catching up on everything I missed midweek while doing the training for DCM, just a couple runs here and there. Doing speed work once/twice a week but, and absolutely loving pushing myself that much once a week and then plodding along on my other runs.
C: Where do you hope to see yourself to be in 12 months with your running?
In the best shape of my life that I can push myself to, HOPEFULLY in a club as I definitely enjoy running with people more, and I wanna do either a half/full marathon abroad
Hopefully we can all push each other to the next level like we all did in the Novices thread, I still owe a lot of what I achieved to a lot of people on here, bunch of legends.
Good to see you here Damo. I think the 29th October is going to be hard to beat!
Great goals.0 -
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I love the amount of events you go to, really jealous actually I think its one thing ill try do more in 2018, not necessarily race every single one of them but no harm in getting to an event to enjoy the atmosphere. I love the fact you do so many but dont race all of them, the temptation to burst out would be too much for me and thats something else I need to do in 2018 haha! Keep the slow runs, slow... 0
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I love the amount of events you go to, really jealous actually I think its one thing ill try do more in 2018, not necessarily race every single one of them but no harm in getting to an event to enjoy the atmosphere. I love the fact you do so many but dont race all of them, the temptation to burst out would be too much for me and thats something else I need to do in 2018 haha! Keep the slow runs, slow...
They don't have to be slow runs, you can build sessions into them. Or let a short race be your speed session for the week.0 -
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Hi all.
Baby thanks for setting this up. And El Cab thanks for taking us on. You gave us great advice on the Novices thread so it's brilliant to have you here, we're a lucky bunch
Well 4 weeks later, 2 weeks of zero running and 2 weeks of very very very little running i finally feel recovered from DCM
It seems to have taken me a lot longer than some of you but that's ok; i had no immediate goals, it's onward and upwards from here all going well :cool:
DCM was one of the most amazing days of my life, possibly only surpassed by the births of my kids (i kind of have to say that don't I :pac:), and it will be hard to top it as an experience but i love running and have missed it the past 4 weeks even though i needed the break in mind and body so it's time to get focused again, as focussed as one can be 4 weeks before Christmas with a string of parties and so on lined up
A: What are your next goals?
Where do i start :pac:
Sub 50 10k, sub 2 hr half marathon and another marathon are all high on the list. Which one of those is top of the list i am not sure yet
And anything else is a bonus
B: What type of training do you intend to do over the winter?
As i've said elsewhere lots of S&C anyhow. I've been signed up for a Duathlon (Run, Bike, Run) in 4 weeks time which i'm looking forward to doing from a fun/sociable aspect. It will be January before i tackle any king of training plan until then i'll be winging it, fitting in runs (and cycles i suppose!) when i can and prioritising gym sessions.
C: Where do you hope to see yourself to be in 12 months with your running?
In 12 months time i'd like to be running strong and have completed another marathon and/or a couple of HMs and events over shorter distances.0 -
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Hi Laraze, clickerquicklic, henrietta and Ariana great to see you here
I never got round to answering the questions myself so making the time to do it now
A: What are your next goals?
I want to focus on S&C so far so good and I have at last won the battle with strengthing my glutes! Hill walking yesterday and yep they got used some doms today As for running I want to start working on some speed while keeping myself HM fit, I really love this distance I also plan on getting out on my bike more and working on getting my butt used to long hours in the saddle ( for future adventure races)
B: What type of training do you intend to do over the winter?
I want to find a good 5k plan with longer distance still an aspect which I see from last years Graduate plan is very doable December my plan is to keep running 3 to 4 times a week increase my cycling distance and S&C then starting a plan in January and get out in kyack more!
C: Where do you hope to see yourself to be in 12 months with your running?
Hopefully, I will have succeeded and smashed some of my PB goals and set new ones, to have a great base to work off when I start training and FX run DCM18 I have unfinished business I want to be able to run it as best I can and see what time I could get DCM17 was more like an LSR best one ever though loved every minute of it ( no plans to cycle up again next year or if hubby does I may leave him with his friend and push on myself eek feel a bit mean saying that! I also will be skipping cycling home even though I loved that as well! I want to enjoy the atmosphere and have a drink before I head home :)I also hope to beat times in some adventure races I took part in this year and do more in 2018. 0 -
Right so I have had a look at the 10k-HM graduates training plan. Lots of variety in the sessions. I'm looking forward to that. I put my HM and 5k time into the training paces calculator and the results were practically identical so they will be the paces I will use. As expected I have a few questions for El C! :rolleyes:
A) My easy/ very easy training paces during the Boards plan were generally run at 9:20- 10:00 pace. The calculator gives 9:54-10:15 for easy and 10:18-11:03 for very easy. Should I slow down to these paces to allow for the increased numbers of hard sessions? Trust the plan rather than go by what I may have mistakenly believed to be easy running?
Recovery run pace is not listed. Would I be right to assume it would be in the range of 10:30-11:30 pace?
C) What sort of hills are best for the 1 minute hills? I presume they wouldn't be as steep as those used for 10 sec hill sprints? What pace/ effort on the hills?
D) Where recovery is mentioned in different sessions should it be standing, walking or jogging?
That's it for starters but something tells me it won't be the end of questions!:pac:0 -
Right so I have had a look at the 10k-HM graduates training plan. Lots of variety in the sessions. I'm looking forward to that. I put my HM and 5k time into the training paces calculator and the results were practically identical so they will be the paces I will use. As expected I have a few questions for El C! :rolleyes:
A) My easy/ very easy training paces during the Boards plan were generally run at 9:20- 10:00 pace. The calculator gives 9:54-10:15 for easy and 10:18-11:03 for very easy. Should I slow down to these paces to allow for the increased numbers of hard sessions? Trust the plan rather than go by what I may have mistakenly believed to be easy running? Recovery run pace is not listed. Would I be right to assume it would be in the range of 10:30-11:30 pace?
C) What sort of hills are best for the 1 minute hills? I presume they wouldn't be as steep as those used for 10 sec hill sprints? What pace/ effort on the hills?
D) Where recovery is mentioned in different sessions should it be standing, walking or jogging?
That's it for starters but something tells me it won't be the end of questions!:pac:
Haha, fire away:)
Easy Runs:
Easy runs are a funny one and there is a huge variety of opinion out there on the effort/pace that you should do them that. Some calculators like McMillian will set very aggressive paces and others like Tinmans attached one will be on the slower side. I think for many of recreational runners, it's best to err on the side of slower easy runs as we haven't fully tapped into our aerobic potential yet and will still see big gains from that lower intensity. HADD (an old coach who used to post on another forum) had a really good methaphor for this I think. Think of your training as a tube of toothpaste, if you start squeezing it in the middle, you'll only get half of it out so the idea is that if you start at the bottom and gradually work up, you will get the most out of your potential and your easy runs will start to get faster as you get fitter and fitter aerobically.
Workouts will also affect your easy pace for obvious reasons as a pace that feels easy when you are fresh is a lot harder when you are tired. The key here is that while the pace may change depending on how you feel, effort should remain constantly easy. Somedays it may be 9:30 pace and others may be 10:30. Remember that your body doesn't understand distance or minutes per mile very easily, it only knows effort and as such, pace ranges are only guidelines to give you an idea.
Running easier will also have an effect on how well you run workouts as you don't want to be wrecked from running too hard on easy days as it will have a knock on effect on being shattered going into speedwork. The goal of easy running is to help recovery between workouts and provide a small aerobic stress, run too hard on easy days and you limit the recovery aspect which will also undermine your workouts. Here's a really famous and brilliant article on this that I would recommend everyone read:
http://www.letsrun.com/news/2006/09/wejo-speaks-why-i-sucked-in-college/
I kind of drifted away from your question Skyblue:p but I think it's important to elaborate on what easy running is and the goal behind it. Many newer runners and even those at it for a while tend to run their easy days way too hard because they may not fully understand the goal of the run. Backing off the pace on easy days also opens up the oppurtunity to increase your weekly mileage/kilometrage:) as well which will give you a huge improvement in race times.
As I said, opinion varies hugely on this so I am speaking from a position of bias on this and what feels best for me personally. Maybe dial back the top end pace a bit and see how you feel. I don't think you are going way too fast by any means so expermint and see.
Very Easy should have you covered for recovery, just different terms for the same runs.
C)Anything around 5-6% should be good to go for very short to midrange hill sprints. Longer ones above 90 seconds and 4% would suit better.
For short hill sprints like 10 seconds, the effort should be 100%, literally as fast as you can run while maintaining good form. The midrange ones of 60-90 seconds and 3-5k pace should be a good guideline. The goal with hill sprints should be focus on good running form and being in control. As with any hard workouts, you should finish the session knowing you could complete 1 or 2 more intervals if you had to. The goal isn't so much to run hard as it is to run fast and efficiently.
D)Anywhere that doesn't have jog recovery, either standing or a slow walk should be perfectly fine. Personally, I find a slow walk to be beneficial as my legs tend to cease up a bit when I'm just standing around waiting for the next one.
Hope that helps:)0 -
That's brilliant. It's all crystal clear now. Thanks a million. I'll get Jingle Bells out of the way this weekend and then start on the 14 week plan. That'll bring me up to the Bohermeen Half which by all accounts is a decent race. 0
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