ewc78 wrote: » Well I suppose it had to happen sooner or later, but today was the first run where the doubts started to creep in. 20 miles with 10 easy and 10 steady. I took in miles 2 to 15 of Marathon course from Stoneybatter to Walkinstown Roundabout. Found the 10 easy very manageable and comfortable but the 10 steady from about mile 14 on took a lot out of me. I'd forgotten how much of a drag the Crumlin Road is from the Coombe onwards, it really takes an effot to get through it. I averaged 10:05 for the easy miles and tried to keep the steady at between 9:20 and 9:30 pace. I was spent by the end and wondered how would I manage another 6 miles at a faster pace as there was no way I'd have done another 6 today. I've ran 51 miles(inc todays milage) this week which is the most I've ever run in a single week, so how much of an effect would that have on a long run like today?
The Black Oil wrote: » ewc, I hear ya. 49 miles this week. Not long in the door and out of the shower. Same run. Felt like my arse was kicked from mile 14 on, but 16 in particular was hateful and I wanted to quit. Fairly lost the steady stuff altogether.
The Black Oil wrote: » Wave 2, getting real now. :eek:
Kellygirl wrote: » Some here. I’ll be dithering for the next 7 weeks now whether to stay there or drop back. The 4 and 4:10 pacers are in Wave 3. Last year I went at the back of wave 2 but ended up slowing and the 4 pacers passed me and then the 4:10 by the RDS.should be in better shape this year and while I wouldn’t stick with the pacers for the entire time I like the idea of using them loosely - maybe even to catch up with.
ewc78 wrote: » Wave 2 myself also but I'm thinking along the same lines as yourself as regards dropping back to wave 3. Might actually start off with 4:10 for a few miles to ensure I don't go off too fast like I did last year and slowly catch up and hopefully pass the 4hr.
sibeen99 wrote: » Just wondering, those of you on p and d plan, what are you doing if not racing where there is a race in the plan? There’s one coming up this week and I’m just wondering should I do a tempo run or any ideas?
hillsiderunner wrote: » I am thinking the same as all of you it seems. The aim is sub-4hr for me, and this remains the case (recent HM of 1:49 seems to offer hope) but Eyrie gave recommendation to do the first 10k slower than goal pace ... and she had a really successful DCM last year so I am inclined to take the advice,
Bluesquare wrote: » I’m also in wave two. I’ve no plan to follow pacers, - a guy in my club is going to pace a few of us to ensure we start slow . I’m not 100% convinced I’ll be aiming for sub 4 yet but if I was my plan is to do first 5k in just under 30 mins and 10k in 58 mins . After the 7 mile mark to ramp up to marathon pace . I have added the extra distance at end into these calculations as well ( 3 sec a km) . This way if sub 4 isn’t for me at least I still have the chance of a decent race .
Kellygirl wrote: » That sounds like a good plan? When you say up to MP then what pace are you thinking of? Is the guy in your club pacing that way and you plan to go with him or these paces are your own plan?
Bluesquare wrote: » The plan is mine - inspired by the boards - wubbles course guide, eyries success last year and results of other friends . I’ll e-mail you the the pace plan . My buddy was originally pacing another guy but offered to drop back a wave to run with us as well and use our plan of action. Another friend followed the pacer last year and was burnt out by half way - they were running very even spilts.
ewc78 wrote: » I wouldn't mind having a look at that also if you don't mind? I can PM you my email.
Bluesquare wrote: » No problem
Dealerz2.0 wrote: » Me too?
skyblue46 wrote: » I like the idea of starting quite slow but that sub 4 plan is not the best to be honest. If you go from 5k to 10k in 28 minutes that is actually faster than a 3:59:59 pace and it's on the most continuously uphill 5k of the whole route.
Kellygirl wrote: » By the way, those that have Garmin Connect, have you seen the new feature called Pacepro in the training section? If you upload a route, say the DCM route, and tick whether you want a negative split, easier on hills etc it will create a course specific paceband for you - this will transfer to your watch only if you have the new Fenix 6 and I think it’s being added to the newer watches such as the 245 but obviously you can create your own specific paceband too using it.
ewc78 wrote: » That's sound great, I've just bought a 245. I don't have the DCM route on garmin connect though. How would I go about getting it on file to upload it?
Bluesquare wrote: » Good to know - I will adjust it for sure not having run Dublin I was trying to base it on all info I had , the plan isn’t set in stone no where near . It’s just a pace spreadsheet that allows you to play around with paces and takes into account the extra distance you run over the 26.2 miles . I like the idea of a slow start even for 2k. It seems that a 58 min 10k is the way forward - put what combination to get there ?
Treviso wrote: » I did a 5k run for this - even though plan said 8-15k race. Can you do a parkrun on that day? Important to do the race i feel, as the 17M the following day tests you out quite a bit. I suffered a lot for that run
