DCM 2017 Graduates: Onwards and upwards!

ariana` · 22-01-2018 11:29AM

Kellygirl wrote: »

I’ll be interested to see if it makes much difference to your paces when you input the new pb.

Yes, it makes some difference alright, i work off km but here are some examples

Very Easy pace was 7:52-7:19 now 7:40-7:09
Easy Pace was 7:17-7:02 min/km now 7:07-6:52
Tempo was 5:43-5:34 now 5:34-5:26

Kellygirl · 22-01-2018 12:53PM

That’s great, isn’t it. I’m looking forward to working away for a few weeks and doing a race of some sort to see how mine change too.

ariana` · 22-01-2018 01:43PM

Kellygirl wrote: »

That’s great, isn’t it. I’m looking forward to working away for a few weeks and doing a race of some sort to see how mine change too.

10 seconds/km doesn't seem like much but i think that my tempo pace will def be more challenging now.

Have you anything shorter in the pipeline?

I've nothing now for a long time, May i'd say before i do anything else under 10m.

Kellygirl · 22-01-2018 03:50PM

ariana` wrote: »

10 seconds/km doesn't seem like much but i think that my tempo pace will def be more challenging now.

Have you anything shorter in the pipeline?

I've nothing now for a long time, May i'd say before i do anything else under 10m.

Not really anything planned at the moment besides Parkrun. Working Sundays makes me miss a lot of races that are on. I’ll keep an eye out though as i’ve 19 weeks to go until Cork and would be nice to see how I’m going at some stage before then. Parkrun is a good guideline too though not the easiest course out there.

ariana` · 22-01-2018 03:57PM

Kellygirl wrote: »

Not really anything planned at the moment besides Parkrun. Working Sundays makes me miss a lot of races that are on. I’ll keep an eye out though as i’ve 19 weeks to go until Cork and would be nice to see how I’m going at some stage before then. Parkrun is a good guideline too though not the easiest course out there.

It's probably even better that it's not the easiest course, when you do a flatter road 5k you'll blow it out of the water! It's great training to do week in week out. I hope to do it more from April-Sept when the rugby season is over. It's just too Wintry these Saturday mornings to be dragging my younger pair to stand on the sidelines of eldest's boys' training/matches, it's not fair on them :cool:

Kellygirl · 22-01-2018 04:01PM

Hopefully. Happy to keep my long runs on Wednesday’s for a while and do Parkrun when I can. My eldest has a birthday party to attend this Saturday at 11am, the first of his friends to have one, so that might scupper this week’s plans. I was wondering at what stage his social life would kick off and start to impact my running:cool:

ariana` · 22-01-2018 04:34PM

Kellygirl wrote: »

Hopefully. Happy to keep my long runs on Wednesday’s for a while and do Parkrun when I can. My eldest has a birthday party to attend this Saturday at 11am, the first of his friends to have one, so that might scupper this week’s plans. I was wondering at what stage his social life would kick off and start to impact my running:cool:

It's relentless :cool:

How dare they have social lives, youth of today eh :P:pac:

ariana` · 26-01-2018 12:23PM

Good luck everyone racing at the weekend in Raheny and Baby at your 5k as well. I'm dying to read all the reports

skyblue46 · 26-01-2018 12:33PM

ariana` wrote: »

Good luck everyone racing at the weekend in Raheny and Baby at your 5k as well. I'm dying to read all the reports

Reports? Is that what you want now? At least it's to be mild and dry even if a bit blustery. :-)

scotindublin · 26-01-2018 01:06PM

Good luck to the Graduates on Sunday....and yes Sean reports are mandatory......ref your esteemed Novice leader WW for epic race reports!

skyblue46 · 26-01-2018 01:18PM

scotindublin wrote: »

Good luck to the Graduates on Sunday....and yes Sean reports are mandatory......ref your esteemed Novice leader WW for epic race reports!

Epic is right. It takes some skill to make a race report take longer to read than the race itself took to be run!! I'm in awe!!!!

clickerquicklic · 26-01-2018 01:26PM

Looking forward to this Raheny 5 I did it last year and started too far back and was difficult passing people , my 34.49 pb should fall unless I lose a leg between now and then. Good luck everyone running.

Wubble Wubble · 26-01-2018 01:41PM

scotindublin wrote: »

Good luck to the Graduates on Sunday....and yes Sean reports are mandatory......ref your esteemed Novice leader WW for epic race reports!

Not sure about that one C, but thanks anyway!
Unfortunately, I won't be around on Sunday, so I won't have another to concoct.

You have continued to progress at a rapid rate since DCM. Even if conditions aren't favourable, I expect to see lots of great results and reports!

Baby75 · 26-01-2018 02:57PM

ariana` wrote: »

Good luck everyone racing at the weekend in Raheny and Baby at your 5k as well. I'm dying to read all the reports

Thanks Ariana, I am really hoping it goes well

and my legs do not feel as tired as they did yesterday but I blame my self for that I forgot my watch on Tuesday night run and hubby had his so he set the pace which was a little faster esp after the trail run Sunday I was raging when we finished and looked at my phone. hopefully legs feel fresh on Sunday.

good luck to all running in Raheny

Kellygirl · 26-01-2018 03:55PM

I’d love to be doing Raheny with all of you. Everybody will do great. Give it socks!

Baby75, those legs will loosen out just fine. A couple of strides thrown into your warm up and you’ll be sorted.

Also looking forward to the reports.

Wubble Wubble, I love the sense of competition in your reports ... who’s behind you and you know how far back they are depending on cheering etc. makes for great reading.

Skyblue, you are never short of a few words to say. No challenge at all to you to write a nice long report

quickbeam · 26-01-2018 04:11PM

Can any experts give advice for nutrition on Sunday for those of us doing Raheny? I've never done a race so late in the day - 3pm! And I run very poorly (even more than usual!) unless there's a very decent gap between food and running. Was thinking of a big breakfast in the morning (8/9am), then nothing until after the race. Would that be advisable? Or a normal breakfast at 8/9am and a light lunch at 12/1pm, would that be better?

Kellygirl · 26-01-2018 04:18PM

quickbeam wrote: »

Can any experts give advice for nutrition on Sunday for those of us doing Raheny? I've never done a race so late in the day - 3pm! And I run very poorly (even more than usual!) unless there's a very decent gap between food and running. Was thinking of a big breakfast in the morning (8/9am), then nothing until after the race. Would that be advisable? Or a normal breakfast at 8/9am and a light lunch at 12/1pm, would that be better?

It’s an odd kind of time alright! I’d have lunch for sure at 12ish. You’ll have it well digested in 3 hours. Something you are used to eating though.

skyblue46 · 26-01-2018 04:23PM

quickbeam wrote: »

Can any experts give advice for nutrition on Sunday for those of us doing Raheny? I've never done a race so late in the day - 3pm! And I run very poorly (even more than usual!) unless there's a very decent gap between food and running. Was thinking of a big breakfast in the morning (8/9am), then nothing until after the race. Would that be advisable? Or a normal breakfast at 8/9am and a light lunch at 12/1pm, would that be better?

Your second plan is better. Don't eat much within 2 hours of the race start but it wouldn't be any help not to have eaten for 6 or 7 hours beforehand.

clickerquicklic · 26-01-2018 06:09PM

quickbeam wrote: »

Can any experts give advice for nutrition on Sunday for those of us doing Raheny? I've never done a race so late in the day - 3pm! And I run very poorly (even more than usual!) unless there's a very decent gap between food and running. Was thinking of a big breakfast in the morning (8/9am), then nothing until after the race. Would that be advisable? Or a normal breakfast at 8/9am and a light lunch at 12/1pm, would that be better?

I didn't notice the time until I read your post 3pm

I don't remember it been that late last year anyway yeah that time sucks for me also I cannot run with food inside me.

I run home from work on a Thursday at 3pm and make sure I have breakfast at 9.30am as soon as I get to work , I don't eat then till after I run home and often feel a bit bonky with no food , I think I might eat breakfast at 8am and then a few belvita type biscuits at about 12-1pm.

At least we will have runger when we finish and smash down the treats in the goody bags.

skyblue46 · 26-01-2018 06:43PM

Kellygirl wrote: »

Skyblue, you are never short of a few words to say. No challenge at all to you to write a nice long report

I'll have to get a GoPro soon and up it a level by posting a full length video report! :pac:

skyblue46 · 26-01-2018 06:47PM

clickerquicklic wrote: »

I didn't notice the time until I read your post 3pm I don't remember it been that late last year anyway yeah that time sucks for me also I cannot run with food inside me.

I run home from work on a Thursday at 3pm and make sure I have breakfast at 9.30am as soon as I get to work , I don't eat then till after I run home and often feel a bit bonky with no food , I think I might eat breakfast at 8am and then a few belvita type biscuits at about 12-1pm.

At least we will have runger when we finish and smash down the treats in the goody bags.

I think a few of us are meeting up for a post race fizzy in the Station House if you're about. I'm sure a few more might confirm here if they're popping in for a few minutes.

Baby75 · 26-01-2018 08:21PM

skyblue46 wrote: »

I'll have to get a GoPro soon and up it a level by posting a full length video report! :pac:

I would watch that LOL

KellyGirl I will be doing a warm up and strides hoping they make the faster pace feel easier on the day

Kellygirl · 27-01-2018 08:31PM

Was just looking at the stats on myruns today and my heart rate is so weird. I have a Garmin Fenix 5s so it’s a wrist monitor.

Warmup 2 miles slow with a couple of strides at the end Avg HR 148 ; Max 177
Parkrun fairly fast for me Avg HR 144 ; max 154
Cooldown 1.5 miles slow Avg HR 160; max 171

Why so much lower when I’m running faster and breathing quite heavily?

Looking at last week my HR was highest on the cooldown too but steady enough during warm up and the race.

Baby75 · 27-01-2018 10:02PM

Kellygirl wrote: »

Was just looking at the stats on myruns today and my heart rate is so weird. I have a Garmin Fenix 5s so it’s a wrist monitor.

Warmup 2 miles slow with a couple of strides at the end Avg HR 148 ; Max 177
Parkrun fairly fast for me Avg HR 144 ; max 154
Cooldown 1.5 miles slow Avg HR 160; max 171

Why so much lower when I’m running faster and breathing quite heavily?

Looking at last week my HR was highest on the cooldown too but steady enough during warm up and the race.

I have no clue about heart rate but this might help https://www.polar.com/blog/factors-affecting-running-heart-rate/

Swashbuckler · 28-01-2018 12:50AM

Kellygirl wrote:

Why so much lower when Iâ€™m running faster and breathing quite heavily?

Before you spend time going down the route of figuring out the science of heart rate and running, a buddy of mine has a heart rate of close to 140 on his easy runs. He ran a pb 5k today as fast as he has ever ran. Wrist heart rate monitor had him around 115.

I just don't trust those wrist monitors. So don't read too much into it.

chickey2 · 28-01-2018 12:13PM

Kellygirl wrote: »

Was just looking at the stats on myruns today and my heart rate is so weird. I have a Garmin Fenix 5s so it’s a wrist monitor.

Warmup 2 miles slow with a couple of strides at the end Avg HR 148 ; Max 177
Parkrun fairly fast for me Avg HR 144 ; max 154
Cooldown 1.5 miles slow Avg HR 160; max 171

Why so much lower when I’m running faster and breathing quite heavily?

Looking at last week my HR was highest on the cooldown too but steady enough during warm up and the race.

I find when I run fast the strap moves a bit on my wrist so the HR measurement can be totally out. When you're going slow it's more likely to be accurate.

Baby75 · 28-01-2018 06:00PM

Well done to all who ran today in The Raheny 5 mile Great running can not wait to hear about it all

I had a good day as well got a new PB for my 5km 26.43 or 47 seconds gun and chip time are the same in race results for everyone one which is not correct as I started after the gun went off at the back pretty happy with my time last 5km was 29 minutes

quickbeam · 28-01-2018 06:10PM

Baby75 wrote: »

Well done to all who ran today in The Raheny 5 mile Great running can not wait to hear about it all

I had a good day as well got a new PB for my 5km 26.43 or 47 seconds gun and chip time are the same in race results for everyone one which is not correct as I started after the gun went off at the back pretty happy with my time last 5km was 29 minutes

Huge congrats, N (again!

)!!!!! I'm dead chuffed for you.

Baby75 · 28-01-2018 07:34PM

quickbeam wrote: »

Huge congrats, N (again! )!!!!! I'm dead chuffed for you.

Thanks

you did fantastic your self today

Kellygirl · 28-01-2018 08:22PM

It’s amazing to hear about all the PBs today - well deserved by all of you. Well done again!

DCM 2017 Graduates: Onwards and upwards!

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