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DCM 2017 Graduates: Onwards and upwards!

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Comments

  • #602
    Baby75
    Registered Users, Registered Users 2 Posts: 2,072 ✭✭✭Baby75


    good luck to all racing today :) let us know how you get on

    I am on the other side today marshalling duties and I am looking forward to it :)


  • #603
    scotindublin
    Registered Users, Registered Users 2 Posts: 1,428 ✭✭✭scotindublin


    Hearing some great times from Bohermeen today.....well done Grads!!


  • #604
    Safiri
    Closed Accounts Posts: 221 ✭✭Safiri


    scotindublin wrote: »
    Hearing some great times from Bohermeen today.....well done Grads!!

    +1

    Expecting a few race reports in here or atleast an update to let us more technogically challenged folk know how you guys are getting on:)


  • #605
    Kellygirl
    Registered Users, Registered Users 2 Posts: 3,022 ✭✭✭Kellygirl


    Amazing times from every one of you who raced today! I was so thrilled to see all the news when I finished work. You stuck to the plan and pbs all round!! Brilliant going.


  • #606
    Baby75
    Registered Users, Registered Users 2 Posts: 2,072 ✭✭✭Baby75


    So happy for you all today smashing times and PB as well :)


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  • #607
    Baby75
    Registered Users, Registered Users 2 Posts: 2,072 ✭✭✭Baby75


    Can I ask a question on speed sessions, this is the advice in my marathon plan, but do I aim to do these at my 5k race pace or PMP
    I just want to make sure I am doing them right, I am thinking 5K pace! and how much recovery time between each one! I am planning on doing ten 2-minute segments this week, would 3 minutes recovery between each one be enough or possibly too much.

    ''Total speed-pace segments or intervals
    should add up to that day’s total time. Do
    speed-paced runs in segments/intervals
    of 1 to 5 minutes, spaced apart by a short
    jog/walk between them. Get creative: On
    a 20-minute speed day you could do five
    4-minute segments, ten 2-minute segments
    or six 2-minute segments plus two 4-minute
    segments. Always include a warm-up run
    beforehand and a cooldown run afterwards.''


  • #608
    skyblue46
    Registered Users, Registered Users 2 Posts: 4,805 ✭✭✭skyblue46


    Baby75 wrote: »
    Can I ask a question on speed sessions, this is the advice in my marathon plan, but do I aim to do these at my 5k race pace or PMP
    I just want to make sure I am doing them right, I am thinking 5K pace! and how much recovery time between each one! I am planning on doing ten 2-minute segments this week, would 3 minutes recovery between each one be enough or possibly too much.

    ''Total speed-pace segments or intervals
    should add up to that day’s total time. Do
    speed-paced runs in segments/intervals
    of 1 to 5 minutes, spaced apart by a short
    jog/walk between them. Get creative: On
    a 20-minute speed day you could do five
    4-minute segments, ten 2-minute segments
    or six 2-minute segments plus two 4-minute
    segments. Always include a warm-up run
    beforehand and a cooldown run afterwards.''

    Personally I think that's too vague. Speed in relation to MP leaves a huge range. I'd think there should be more specific paces given. Where's the plan from?


  • #609
    Kellygirl
    Registered Users, Registered Users 2 Posts: 3,022 ✭✭✭Kellygirl


    Seems a bit vague to me too. If you look at the BAA plan that we were discussing the other day it specifies 10kpace or HMP or whatever. Maybe you could use that for guidelines?

    Just editing to add that it includes the appropriate recovery time too.


  • #610
    skyblue46
    Registered Users, Registered Users 2 Posts: 4,805 ✭✭✭skyblue46


    Kellygirl wrote: »
    Seems a bit vague to me too. If you look at the BAA plan that we were discussing the other day it specifies 10kpace or HMP or whatever. Maybe you could use that for guidelines?

    Remember too N that rest times depend on the pace of the intervals.


  • #611
    Murph_D
    Registered Users, Registered Users 2, Paid Member Posts: 10,903 ✭✭✭✭Murph_D


    It’s a bit vague alright, to not be more specific, but generally a session like this would be at 5k pace or a little faster. 10k-HM pace runs are more in the tempo range - 8 mins at 10k pace e.g., up to 20-40 mins at 10m-HM pace.


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  • #612
    Swashbuckler
    Registered Users, Registered Users 2 Posts: 6,583 ✭✭✭Swashbuckler


    I agree with Murph. Anything short like that would usually be 5k or 10k pace. Oddly vague though. As for the recoveries I'd almost look at equal recovery for 1 to 2 min intervals, 50% for 3 to 6...roughly.


  • #613
    Baby75
    Registered Users, Registered Users 2 Posts: 2,072 ✭✭✭Baby75


    Thanks all, you have confirmed what I was thinking it has to be aimed at 5km pace that and I just spotted this underneath the information I posted above :o

    ''Speed-Run Pace: 90+% of HRmax OR you’re only able to gasp or grunt, not speak.''

    I missed that yesterday when I was trying sort out what I was doing this week sorry about that as it is very vague otherwise.

    I used these speed sessions for my 5km courtesy of Testosterscone Thanks you :) They were posted them in dee sub 30 min 5k, which I really enjoyed and helped me get my PB

    Session 1 - 8x1 min @ 5k effort w/3 min jog recovery
    Session 2 - 6x2 min slightly slower than 5k effort with 2 min jog recovery
    Session 3 - 5x3 min @ steady pace with one min easy recovery

    I am thinking I can use them here as well, I do have a 50min tempo run later in the week


    skyblue46 it is here if you want to have a look :)https://www.rei.com/content/dam/documents/pdf/expert-advice/marathon-trail-running-plan-printable.pdf


  • #614
    Wubble Wubble
    Registered Users, Registered Users 2 Posts: 2,607 ✭✭✭Wubble Wubble


    Brilliant results all round, well done!


  • #615
    ariana`
    Registered Users, Registered Users 2 Posts: 4,301 ✭✭✭ariana`


    Brilliant day yesterday for a fair few of our DCM Graduates, well done all :)


  • #616
    ariana`
    Registered Users, Registered Users 2 Posts: 4,301 ✭✭✭ariana`


    Can i look for advice/opinions? I'm not sure what to focus on.

    My very loose plan for this year was
    Early months: Half marathon training (Kinvara on March 3rd)
    Spring months: 5-10k training towards some May/June races.
    Following that a decision about DCM or other Autumn goal.

    So Kinvara got cancelled. I still have Craughwell 10m, which i will race. But where to then :confused:

    Kinvara has been rescheduled for June 2nd, which clashes with my 5-10 km plans. There are two other HMs on my radar but they are late May and June and don't really fit around the 5-10k plans either.

    Do i park my 5-10k plans and really focus on the HM distance for the next 2-3 months. Or do i abandon the HM goal and focus on 5-10k as planned. Or try and fit both into those early Summer months :eek:

    Realistically between a taper and recovery to race a HM in May or June would jeopardise my 5-10k efforts i think?


  • #617
    Safiri
    Closed Accounts Posts: 221 ✭✭Safiri


    ariana` wrote: »
    Can i look for advice/opinions? I'm not sure what to focus on.

    My very loose plan for this year was
    Early months: Half marathon training (Kinvara on March 3rd)
    Spring months: 5-10k training towards some May/June races.
    Following that a decision about DCM or other Autumn goal.

    So Kinvara got cancelled. I still have Craughwell 10m, which i will race. But where to then :confused:

    Kinvara has been rescheduled for June 2nd, which clashes with my 5-10 km plans. There are two other HMs on my radar but they are late May and June and don't really fit around the 5-10k plans either.

    Do i park my 5-10k plans and really focus on the HM distance for the next 2-3 months. Or do i abandon the HM goal and focus on 5-10k as planned. Or try and fit both into those early Summer months :eek:

    Realistically between a taper and recovery to race a HM in May or June would jeopardise my 5-10k efforts i think?

    One question.

    What do YOU really want to do?


  • #618
    Swashbuckler
    Registered Users, Registered Users 2 Posts: 6,583 ✭✭✭Swashbuckler


    And just to sidetrack on what Safiri said, there's a lot to benefit from building up your 5k/10k base first. That's one thing I've learned and one of the reasons I'm not running the marathon this year. Plan is to spend the next year working on everything from HM down but especially 5 and 10k base.

    But essentially what do you want to do...


  • #619
    ariana`
    Registered Users, Registered Users 2 Posts: 4,301 ✭✭✭ariana`


    Safiri wrote: »
    One question.

    What do YOU really want to do?
    Swashbuckler wrote: »
    And just to sidetrack on what Safiri said, there's a lot to benefit from building up your 5k/10k base first. That's one thing I've learned and one of the reasons I'm not running the marathon this year. Plan is to spend the next year working on everything from HM down but especially 5 and 10k base.

    But essentially what do you want to do...

    I keep changing my mind, i can't see to commit, I'm so impressed by people who pick a goal and target it for 12 weeks but i can't seem to do that at the moment even though i did it for DCM and i really felt like i reaped the benefits.

    But if i'm honest i associate May & June with 5 & 10k racing as that's what i've done for the last few years (without ever specifically training for them :o), i think when the time comes i'll regret it if i'm not out there getting stuck into those local races.

    I guess i should defer Kinvara then :(


  • #620
    Murph_D
    Registered Users, Registered Users 2, Paid Member Posts: 10,903 ✭✭✭✭Murph_D


    ariana` wrote: »
    I keep changing my mind, i can't see to commit, I'm so impressed by people who pick a goal and target it for 12 weeks but i can't seem to do that at the moment even though i did it for DCM and i really felt like i reaped the benefits.

    But if i'm honest i associate May & June with 5 & 10k racing as that's what i've done for the last few years (without ever specifically training for them :o), i think when the time comes i'll regret it if i'm not out there getting stuck into those local races.

    I guess i should defer Kinvara then :(

    If you’ve done the HM work, why not pick one sooner than the postponed Kinvara? Omagh (Apr 1st) is a good one. Plenty of time then to concentrate on shorter stuff.


  • #621
    Swashbuckler
    Registered Users, Registered Users 2 Posts: 6,583 ✭✭✭Swashbuckler


    ariana` wrote:
    But if i'm honest i associate May & June with 5 & 10k racing as that's what i've done for the last few years (without ever specifically training for them ), i think when the time comes i'll regret it if i'm not out there getting stuck into those local races.

    Honestly the 5k 10k training is great fun. If you do plan on doing DCM you probably have a long slog of training ahead for that. The shorter stuff would break that up for you and give you a solid base.


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  • #622
    Safiri
    Closed Accounts Posts: 221 ✭✭Safiri


    ariana` wrote: »
    I keep changing my mind, i can't see to commit, I'm so impressed by people who pick a goal and target it for 12 weeks but i can't seem to do that at the moment even though i did it for DCM and i really felt like i reaped the benefits.

    A couple of years ago, I was coming under siege:pac: in my log about shifting targets and not really focusing on anything in particular(must have got 30+ posts on it in the space of a week). I got lots of good advice but there's was one that stuck out and felt that it really helped me and even does to this day. Post was ultrapercy.

    Here I'll link it actually:

    https://www.boards.ie/vbulletin/showpost.php?p=98299396&postcount=327

    I went by NE at the time just in case someone is wondering who the hell is that:pac:

    The key points I took from that where that ultimately you are the only person that can know what you want. Commiting is only a decision away then. There will be things that you will miss out on when you make a decision, it's a direct consequence of any decision you make but try not to look at it that way. The other side of the decision is that you are also picking something you want to do more.


  • #623
    Kellygirl
    Registered Users, Registered Users 2 Posts: 3,022 ✭✭✭Kellygirl


    I like what Safari is saying. We have doubts because we think we should be doing something else but then your heart might be with one thing - for me it’s the marathons currently even though I do honestly think I should be doing 5/10km and building up a good strong base to get serious pbs - yet i’m not as bothered about a pb as much as others and just like the endurance stuff. Happy to shave off a little bit each time.

    I think you have the potential to get very fast doing the 5/10km plan but you seem disappointed then about Kinvara - which you could do anyway but not for a pb. There’s an element of us wanting it all too!!


  • #624
    Swashbuckler
    Registered Users, Registered Users 2 Posts: 6,583 ✭✭✭Swashbuckler


    Safiri wrote:
    The key points I took from that where that ultimately you are the only person that can know what you want. Commiting is only a decision away then. There will be things that you will miss out on when you make a decision, it's a direct consequence of any decision you make but try not to look at it that way. The other side of the decision is that you are also picking something you want to do more.

    Good post. And to emphasise "There will be things that you will miss out on when you make a decision". It's the same for all of us.


  • #625
    BrownEyes79
    Registered Users, Registered Users 2 Posts: 258 ✭✭BrownEyes79


    So I ran Bohermeen yesterday and although I haven’t been on here much I have been following the Graduates 10k-HM training plan since before Christmas.... I am now completely converted to slowing down!!

    I missed 4.5 weeks of the plan between sickness, Christmas & snow so training could of been better! At the start of the race I was so nervous, the longest run I’d done was 11 miles @ 10.40 and the longest HMP session I did was 2 blocks of 20mins. I had mentioned to some of the guys on here that I wanted to try and break 2hrs for the half, my last PB was 2:01:35 and I kind of regretted saying it because I wasn’t sure if I could keep 9min/miles for the whole race especially after missing 4 runs because of the snow.

    I decided to go out with the 2hr pacers and lined up a couple of feet ahead of them. I started the race at a comfortable pace and didn’t look at my watch until it beeped for the 1st mile....8.46m/min, mile 2, 8:47 and on and on I went. I couldn’t believe it, mile 5,6,7... 8.39, 8.41, 8.45... I was still going faster than I thought I could go halfway through and I still felt good, what the fook was going on???
    By mile 10 I knew I was definitely going to come in under 2 hours. Skyblue gave me a final boost just before the finish and my finishing time was 1:53:39.
    I was absolutely delighted with myself and I’m still on cloud nine and can’t believe I ran a steady fast pace for the whole thing, who would of thought!!

    Anyway to get to my point.. I love the grads plan!! It knocked 8minutes off my PB!!!
    I will definitely be using this plan in my training and without a doubt will be singing it’s praises to everyone that will listen!! Thanks for sharing it Testosterscone


  • #626
    ariana`
    Registered Users, Registered Users 2 Posts: 4,301 ✭✭✭ariana`


    BrownEyes79 wrote: »
    So I ran Bohermeen yesterday and although I haven’t been on here much I have been following the Graduates 10k-HM training plan since before Christmas.... I am now completely converted to slowing down!!

    I missed 4.5 weeks of the plan between sickness, Christmas & snow so training could of been better! At the start of the race I was so nervous, the longest run I’d done was 11 miles @ 10.40 and the longest HMP session I did was 2 blocks of 20mins. I had mentioned to some of the guys on here that I wanted to try and break 2hrs for the half, my last PB was 2:01:35 and I kind of regretted saying it because I wasn’t sure if I could keep 9min/miles for the whole race especially after missing 4 runs because of the snow.

    I decided to go out with the 2hr pacers and lined up a couple of feet ahead of them. I started the race at a comfortable pace and didn’t look at my watch until it beeped for the 1st mile....8.46m/min, mile 2, 8:47 and on and on I went. I couldn’t believe it, mile 5,6,7... 8.39, 8.41, 8.45... I was still going faster than I thought I could go halfway through and I still felt good, what the fook was going on???
    By mile 10 I knew I was definitely going to come in under 2 hours. Skyblue gave me a final boost just before the finish and my finishing time was 1:53:39.
    I was absolutely delighted with myself and I’m still on cloud nine and can’t believe I ran a steady fast pace for the whole thing, who would of thought!!

    Anyway to get to my point.. I love the grads plan!! It knocked 8minutes off my PB!!!
    I will definitely be using this plan in my training and without a doubt will be singing it’s praises to everyone that will listen!! Thanks for sharing it Testosterscone

    Anyone following you on Strava "would have thought"!!! Brilliant training and race. Well done girl :)

    Thanks y'all for the advice. I'm an indecisive lassie that's for sure :p Need to spend more time running and less time contemplating :rolleyes:


  • #627
    Huzzah!
    Registered Users, Registered Users 2 Posts: 1,808 ✭✭✭Huzzah!


    ariana` wrote: »
    Anyone following you on Strava "would have thought"!!! Brilliant training and race. Well done girl :)

    Thanks y'all for the advice. I'm an indecisive lassie that's for sure :p Need to spend more time running and less time contemplating :rolleyes:

    I can be the same. I look at all of these races that I want to do and try and squeeze as much in as possible. I started 5k training last winter and, for whatever reason, I wasn't fully committed to it. I half started, then re-started the plan before giving up on it. What Safiri says and the quoted post from ultrapercy rings very true for me.


  • #628
    Swashbuckler
    Registered Users, Registered Users 2 Posts: 6,583 ✭✭✭Swashbuckler


    ariana` wrote:
    Thanks y'all for the advice. I'm an indecisive lassie that's for sure Need to spend more time running and less time contemplating

    Contemplate while you run.


  • #629
    Kellygirl
    Registered Users, Registered Users 2 Posts: 3,022 ✭✭✭Kellygirl


    BrownEyes79 wrote: »
    So I ran Bohermeen yesterday and although I haven’t been on here much I have been following the Graduates 10k-HM training plan since before Christmas.... I am now completely converted to slowing down!!

    I missed 4.5 weeks of the plan between sickness, Christmas & snow so training could of been better! At the start of the race I was so nervous, the longest run I’d done was 11 miles @ 10.40 and the longest HMP session I did was 2 blocks of 20mins. I had mentioned to some of the guys on here that I wanted to try and break 2hrs for the half, my last PB was 2:01:35 and I kind of regretted saying it because I wasn’t sure if I could keep 9min/miles for the whole race especially after missing 4 runs because of the snow.

    I decided to go out with the 2hr pacers and lined up a couple of feet ahead of them. I started the race at a comfortable pace and didn’t look at my watch until it beeped for the 1st mile....8.46m/min, mile 2, 8:47 and on and on I went. I couldn’t believe it, mile 5,6,7... 8.39, 8.41, 8.45... I was still going faster than I thought I could go halfway through and I still felt good, what the fook was going on???
    By mile 10 I knew I was definitely going to come in under 2 hours. Skyblue gave me a final boost just before the finish and my finishing time was 1:53:39.
    I was absolutely delighted with myself and I’m still on cloud nine and can’t believe I ran a steady fast pace for the whole thing, who would of thought!!

    Anyway to get to my point.. I love the grads plan!! It knocked 8minutes off my PB!!!
    I will definitely be using this plan in my training and without a doubt will be singing it’s praises to everyone that will listen!! Thanks for sharing it Testosterscone

    You ran a brilliant race C. Fair play to you. Sounds like you were so comfortable the whole way through. Just fantastic.


  • #630
    Kellygirl
    Registered Users, Registered Users 2 Posts: 3,022 ✭✭✭Kellygirl


    ariana` wrote: »
    Anyone following you on Strava "would have thought"!!! Brilliant training and race. Well done girl :)

    Thanks y'all for the advice. I'm an indecisive lassie that's for sure :p Need to spend more time running and less time contemplating :rolleyes:

    Any closer to a decision? What’s your ultimate goal?


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  • #631
    ariana`
    Registered Users, Registered Users 2 Posts: 4,301 ✭✭✭ariana`


    Kellygirl wrote: »
    Any closer to a decision? What’s your ultimate goal?

    I keep coming full circle to be honest K.

    I want to run & i want to enjoy my running. I can't see myself sticking religiously to a plan much as the amazing successes at Bohermeen have tempted me. I want to go be able join up with friends for an easy 5 miler without the pressure to stick to the plan. I think i have been reasonably consistent this past 12 weeks while still enjoying the sociable side of running so i would like to continue on that vein and build on it now. I am finally over the injuries of DCM but that took a while, looking back i have no regrets it's one of my greatest achievements, but it broke me in bits really if i'm honest, i had niggles until early this year.

    The focus will be on 5-10 k for the next 3 months but i won't be sticking to 1 target race. I'll probably race 4-5 times between May & June, maybe even more. Maybe i won't reach my full potential - but how do we really know that anyone ever does?

    May/June there's tonnes of local races. I love them. I love seeing the regular faces. The nervous chats beforehand as you line up and the adrenaline fueled buzz afterwards. I know what to expect right down to which races have the best spread of sambos & cakes afterwards! 5ks races hurt, 10ks too so I look forward to them and i fear them in equal measure but for me early Summer is all about them, chasing PBs and cake :D


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