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2010 Dublin Marathon- Sub 3 mentored thread

13567…16

Comments

  • #62
    kaymin
    Registered Users, Registered Users 2 Posts: 1,551 ✭✭✭kaymin


    Name|Previous best |Sessions completed|Mileage this week | Comments |

    donothoponpop|3:10|8 miles easy|10| 8.1miles @ 7.23 av. Hilly 250m ascent

    smmoore79| 3.10|||

    Speedy44|3:26|||

    misty floyd|3:00|||

    kaymin|n/a|8 miles easy; 6 miles steady +4 x 200m strides|16|Started Monday

    ELFOYZER|3.29|||

    cunavalos|n/a|||

    Schnellimbiss |n/a|||


    Am going by feel on my runs at the moment as I wrecked my Garmin - will be getting a new one shortly. Probably did the runs too fast. Started Monday as I'll miss a days training later in the week.


  • #63
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    kaymin wrote: »


    Am going by feel on my runs at the moment as I wrecked my Garmin - will be getting a new one shortly. Probably did the runs too fast. Started Monday as I'll miss a days training later in the week.

    If running by feel, a good indicator is the "talk test" basically if you can hold a conversation without a strain while running at a decent pace you should be okay. Again this plan is flexible to cope with life's curveballs and can be mixed around the main thing is that your "big days" should be spaced out enough to let you body recover. Training is "stress and adaptation" in order to adapt the body must have sufficient time to recover and strengthen. Think of the basic priinciple of weight training in the fact that you dont do too much to often for maximum effect


  • #64
    ELFOYZER
    Registered Users, Registered Users 2 Posts: 169 ✭✭ELFOYZER


    Name|Previous best |Sessions completed|Mileage this week | Comments |

    donothoponpop|3:10|8 miles easy|10| 8.1miles @ 7.23 av. Hilly 250m ascent

    smmoore79| 3.10|||

    Speedy44|3:26|||

    misty floyd|3:00|||

    kaymin|n/a|8 miles easy; 6 miles steady +4 x 200m strides|16|Started Monday

    ELFOYZER|3.29|6M steady (7:20/M);11M easy (8:00/M)|18|no strides

    cunavalos|n/a|||

    Schnellimbiss |n/a|||


  • #65
    misty floyd
    Closed Accounts Posts: 1,905 ✭✭✭misty floyd


    Name|Previous best |Sessions completed|Mileage this week | Comments |

    donothoponpop|3:10|8 miles easy|10| 8.1miles @ 7.23 av. Hilly 250m ascent

    smmoore79| 3.10|||

    Speedy44|3:26|||

    kaymin|n/a|8 miles easy; 6 miles steady +4 x 200m strides|16|Started Monday

    ELFOYZER|3.29|6M steady (7:20/M);11M easy (8:00/M)|18|no strides

    cunavalos|n/a|||

    Schnellimbiss |n/a|||

    I gotta sign out of this thread for the moment. I thought my hamstring injury, which has been at me for a good 7 weeks now had cleared up so I went to test it last night with some quicker stuff. Today its quite sore and I'm limping.

    I just can't commit to a marathon right now. Will still follow the progress, best of luck with things folks. Cheers Ecoli.


  • #66
    kaymin
    Registered Users, Registered Users 2 Posts: 1,551 ✭✭✭kaymin


    Name|Previous best |Sessions completed|Mileage this week | Comments |

    donothoponpop|3:10|8 miles easy|10| 8.1miles @ 7.23 av. Hilly 250m ascent

    smmoore79| 3.10|||

    Speedy44|3:26|||

    kaymin|n/a|8 miles easy; 6 miles steady +4 x 200m strides; 8 miles easy|24|Started Monday

    ELFOYZER|3.29|6M steady (7:20/M);11M easy (8:00/M)|18|no strides

    cunavalos|n/a|||

    Schnellimbiss |n/a|||

    Was a little concerned going out to train tonight as the top of my achilles tendon felt tight / tender. Lots of stretching seemed to do the job and I didn't feel it during the run. I'm expecting a few niggles given the increase in mileage involved with following this program - just need to listen to the body!


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  • #67
    donothoponpop
    Closed Accounts Posts: 4,608 ✭✭✭donothoponpop


    Name|Previous best |Sessions completed|Mileage this week | Comments |

    donothoponpop|3:10|8 miles easy; 8 miles easy|18| 7.5 miles very hilly 400m+ ascent, 66mins, incl 4x200 strides

    smmoore79| 3.10|||

    Speedy44|3:26|||

    kaymin|n/a|8 miles easy; 6 miles steady +4 x 200m strides; 8 miles easy|24|Started Monday

    ELFOYZER|3.29|6M steady (7:20/M);11M easy (8:00/M)|18|no strides

    cunavalos|n/a|||

    Schnellimbiss |n/a|||

    Ballycumber loop in Tinahely, very hilly offroad. Easy pace, turned it up half a gear on the long steep uphills. Strides at the end went great.
    Hope you get better soon MistyFloyd.


  • #68
    cunavalos
    Registered Users, Registered Users 2 Posts: 1,396 ✭✭✭cunavalos


    Name|Previous best |Sessions completed|Mileage this week | Comments |

    donothoponpop|3:10|8 miles easy; 8 miles easy|18| 7.5 miles very hilly 400m+ ascent, 66mins, incl 4x200 strides

    smmoore79| 3.10|||

    Speedy44|3:26|||

    kaymin|n/a|8 miles easy; 6 miles steady +4 x 200m strides; 8 miles easy|24|Started Monday

    ELFOYZER|3.29|6M steady (7:20/M);11M easy (8:00/M)|18|no strides

    cunavalos|n/a|8 miles easy; 6miles incl 4 x 200m strides|14|strides included in run

    Schnellimbiss |n/a|||


    I think i may have misinterpreted the strides on todays run. i did them in the middle of the run with a 60 second recovery at easy pace between each set and then returned to steady pace for rest of run.

    Also ecoli what is your attitude to racing during the program as there are probably 3-4 races i would normally do during the course of this program. is it possible to build these into the program. What are the other runners doing with regard to racing.


  • #69
    smmoore79
    Registered Users, Registered Users 2 Posts: 2,346 ✭✭✭smmoore79


    Quick question for all sub 3 wanabee's. What surfaces would you generaly run on? All Grass, all road, all trail, a mix? Would some of you not go near road until the marathon itself? My current route takes in a few miles of raod, a few miles of grass/trail and a mile of sand. Am hoping the general mix i do will minimise injury whilst getting my body used to concrete/tarmac...


  • #70
    donothoponpop
    Closed Accounts Posts: 4,608 ✭✭✭donothoponpop


    smmoore79 wrote: »
    Quick question for all sub 3 wanabee's. What surfaces would you generaly run on? All Grass, all road, all trail, a mix? Would some of you not go near road until the marathon itself? My current route takes in a few miles of raod, a few miles of grass/trail and a mile of sand. Am hoping the general mix i do will minimise injury whilst getting my body used to concrete/tarmac...

    Currently 40%tarmac/60%trail(grass, forest, fireroad, mountain). I think a good mix is better for less impact/repetitive stress, and will minimise injury, as you say. Will be upping the amount of road (and the flatness) as the training continues to closer to 70%/30%. This will help give a better idea of how pace is turning out- its very hard to judge when slogging up a mucky hill! I found it hard on the legs when running Rotterdam, as I wasn't used to the flatness, although Dublin is a bit hillier in that respect.


  • #71
    ELFOYZER
    Registered Users, Registered Users 2 Posts: 169 ✭✭ELFOYZER


    smmoore79 wrote: »
    Quick question for all sub 3 wanabee's. What surfaces would you generaly run on? All Grass, all road, all trail, a mix? Would some of you not go near road until the marathon itself? My current route takes in a few miles of raod, a few miles of grass/trail and a mile of sand. Am hoping the general mix i do will minimise injury whilst getting my body used to concrete/tarmac...

    Nearly all of my running on concrete/tarmac. Even when running in the Phoenix Park I tend to stay on the road/paths. The unevenness of trails and risk of twisting an ankle puts me off!
    I run in 2150's and they probably help minimise impact/stress injury. I rotate and change runners regularly which is probably no harm either.


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  • #72
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    kaymin wrote: »

    Was a little concerned going out to train tonight as the top of my achilles tendon felt tight / tender. Lots of stretching seemed to do the job and I didn't feel it during the run. I'm expecting a few niggles given the increase in mileage involved with following this program - just need to listen to the body!

    Be sensible about the mileage the ideal scenario was to build to this mileage before the program started but if you are not able to do this then take this into account when training and cut back the mileage a bit. Rushing the mileage can lead to injury. Better to do a little, alot, than do loads at the start and being forced to have time off due to injury. One option here is to hit the bike to make up the difference. This can develop aerobic capacity while keeping the injury risk down till your body adapts with the increase in mileage and will allow you to build the running miles slower


  • #73
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    cunavalos wrote: »

    I think i may have misinterpreted the strides on todays run. i did them in the middle of the run with a 60 second recovery at easy pace between each set and then returned to steady pace for rest of run.

    Also ecoli what is your attitude to racing during the program as there are probably 3-4 races i would normally do during the course of this program. is it possible to build these into the program. What are the other runners doing with regard to racing.

    In the plan i have the 10 mile and the half from the race series already worked into the schedule but more could be incorporated. With the training especially for the marathon i feel that the importance of racing frequently is not as important as in say middle distance racing etc. The training will be able to give you a good indication of your shape as you go along


  • #74
    smmoore79
    Registered Users, Registered Users 2 Posts: 2,346 ✭✭✭smmoore79


    ELFOYZER wrote: »
    Nearly all of my running on concrete/tarmac. Even when running in the Phoenix Park I tend to stay on the road/paths. The unevenness of trails and risk of twisting an ankle puts me off!
    I run in 2150's and they probably help minimise impact/stress injury. I rotate and change runners regularly which is probably no harm either.

    Wow, all road/concrete?! Id imagaine that would be pretty hard on the legs as opposed to trail/grass. I was under the impression that the unevenness of trail helps develop different parts of the leg muscles that repetitive road running wouldnt. Though yes there is a risk of injury if ya dont look where youre going..


  • #75
    smmoore79
    Registered Users, Registered Users 2 Posts: 2,346 ✭✭✭smmoore79


    ecoli wrote: »
    In the plan i have the 10 mile and the half from the race series already worked into the schedule but more could be incorporated. With the training especially for the marathon i feel that the importance of racing frequently is not as important as in say middle distance racing etc. The training will be able to give you a good indication of your shape as you go along

    Hi Ecoli, I do a fair bit of BHAA runs. These vary from 5km to 10km and are on every 2 weeks or so. For marathon training do you think it wise to drop these races due to them being short and replace them with the midweek tempo run that I would otherwise have done? or drop the tempo and race midweek? As i said before they are only every 2/3 weeks so wouldnt be replacing tempo runs every week....


  • #76
    ELFOYZER
    Registered Users, Registered Users 2 Posts: 169 ✭✭ELFOYZER


    That suits me fine as I have entered the 10 mile and half in the race series.
    I was thinking about running a 10k - just to hit that sub 40min goal. Don't know if this is sensible or not as my main goal is DCM. I suppose I could always give the Aware 10k a go in December. What would you recommend?


  • #77
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    ELFOYZER wrote: »
    That suits me fine as I have entered the 10 mile and half in the race series.
    I was thinking about running a 10k - just to hit that sub 40min goal. Don't know if this is sensible or not as my main goal is DCM. I suppose I could always give the Aware 10k a go in December. What would you recommend?

    Again this is a personal thing some people feel they need a race every certain amount of time to keep them motivated. If you had one in mind you could probably swap one of the hard sessions. Again this is a mentoring thread but it is up to the people who follow it to make decisions to suit them.


  • #78
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    smmoore79 wrote: »
    Hi Ecoli, I do a fair bit of BHAA runs. These vary from 5km to 10km and are on every 2 weeks or so. For marathon training do you think it wise to drop these races due to them being short and replace them with the midweek tempo run that I would otherwise have done? or drop the tempo and race midweek? As i said before they are only every 2/3 weeks so wouldnt be replacing tempo runs every week....

    Some people feel the benefit from the racing again this is the decision of the athlete. This can be used as a substitute for the tempos on the week of the races. Swap them one of your hard days (probably tempo) rather than to try and fit in your training with the races as this will cause overtraining. Also if the races are incorporated into your schedule my advice would be dont feel you have to rest up to go into the races fresh these are part of your training for the overall race target rather than targets in themselves


  • #79
    ELFOYZER
    Registered Users, Registered Users 2 Posts: 169 ✭✭ELFOYZER


    Name|Previous best |Sessions completed|Mileage this week | Comments |

    donothoponpop|3:10|8 miles easy; 8 miles easy|18| 7.5 miles very hilly 400m+ ascent, 66mins, incl 4x200 strides

    smmoore79| 3.10|||

    Speedy44|3:26|||

    kaymin|n/a|8 miles easy; 6 miles steady +4 x 200m strides; 8 miles easy|24|Started Monday

    ELFOYZER|3.29|6M steady (7:20/M);11M easy (8:00/M);8M easy|26|no strides

    cunavalos|n/a|8 miles easy; 6miles incl 4 x 200m strides|14|strides included in run

    Schnellimbiss |n/a|||

    Steady 8min/mile pace for my 8 miler


  • #80
    kaymin
    Registered Users, Registered Users 2 Posts: 1,551 ✭✭✭kaymin


    ecoli wrote: »
    Be sensible about the mileage the ideal scenario was to build to this mileage before the program started but if you are not able to do this then take this into account when training and cut back the mileage a bit. Rushing the mileage can lead to injury. Better to do a little, alot, than do loads at the start and being forced to have time off due to injury. One option here is to hit the bike to make up the difference. This can develop aerobic capacity while keeping the injury risk down till your body adapts with the increase in mileage and will allow you to build the running miles slower

    I think my aerobic fitness is good from marathon kayak training so I intend keeping up the kayak training for a while yet until I gradually build up the running miles.

    smmoore - my training is 70 - 80% grass / trails at the moment - I'll run on the roads more once I'm more confident my legs / joints can take the stresses of the high mileage.


  • #81
    ELFOYZER
    Registered Users, Registered Users 2 Posts: 169 ✭✭ELFOYZER


    Name|Previous best |Sessions completed|Mileage this week | Comments |

    donothoponpop|3:10|8 miles easy; 8 miles easy|18| 7.5 miles very hilly 400m+ ascent, 66mins, incl 4x200 strides

    smmoore79| 3.10|||

    Speedy44|3:26|||

    kaymin|n/a|8 miles easy; 6 miles steady +4 x 200m strides; 8 miles easy|24|Started Monday

    ELFOYZER|3.29|6M steady (7:20/M);11M easy (8:00/M);8M easy;4M easy/steadyish|30|

    cunavalos|n/a|8 miles easy; 6miles incl 4 x 200m strides|14|strides included in run

    Schnellimbiss |n/a|||

    Ran the 4 mile @7:20/mile pace - bit quick, more like my steady pace but couldn't settle into easy pace today:confused:


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  • #82
    donothoponpop
    Closed Accounts Posts: 4,608 ✭✭✭donothoponpop


    Name|Previous best |Sessions completed|Mileage this week | Comments |

    donothoponpop|3:10|8 miles @7:23; 8 miles v hilly@8:00; 8 miles @8:00; 4 miles easy|30| Very hot yesterday, glad of a jog today

    smmoore79| 3.10|||

    Speedy44|3:26|||

    kaymin|n/a|8 miles easy; 6 miles steady +4 x 200m strides; 8 miles easy|24|Started Monday

    ELFOYZER|3.29|6M steady (7:20/M);11M easy (8:00/M);8M easy;4M easy/steadyish|30|

    cunavalos|n/a|8 miles easy; 6miles incl 4 x 200m strides|14|strides included in run

    Schnellimbiss |n/a|||

    Grabbed the only opportunity I could get yesterday, 8 miles in very hot conditions. Today was cooler, but I was happy to keep it an easy 4 miler. Will have to be careful about tomorrows session, I have 13 mile run to pace (@8:00 pace) on Sunday.


  • #83
    kaymin
    Registered Users, Registered Users 2 Posts: 1,551 ✭✭✭kaymin


    Name|Previous best |Sessions completed|Mileage this week | Comments |

    donothoponpop|3:10|8 miles @7:23; 8 miles v hilly@8:00; 8 miles @8:00; 4 miles easy|30| Very hot yesterday, glad of a jog today

    smmoore79| 3.10|||

    Speedy44|3:26|||

    kaymin|n/a|8 miles easy; 6 miles steady +4 x 200m strides; 8 miles easy; 8 miles mostly steady|32|No running yesterday (Thurs) and 12km kayak race tomorrow so I decided to go at a steady running pace today. No tightness of the achilles tendon thankfully.

    ELFOYZER|3.29|6M steady (7:20/M);11M easy (8:00/M);8M easy;4M easy/steadyish|30|

    cunavalos|n/a|8 miles easy; 6miles incl 4 x 200m strides|14|strides included in run

    Schnellimbiss |n/a|||


  • #84
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Okay People
    first week almost done hope everyone is getting on well and people arent hating me just yet:D Here is next weeks plan. Similar to last week with a few more miles. This will be the same for another week or two to get the mileage up safely before adding specific sessions


    Week 1
    Monday Rest
    Tuesday8 miles easy
    Wednesday 6 miles steady + 6 x 100m strides
    Thursday10 miles easy
    Friday 4 miles recovery
    Saturday 8 miles easy
    Sunday 13 miles easy (hilly course if possible)


    Week 1 Summary
    Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
    donothoponpop|3:10|||
    smmoore79| 3.10|||
    Speedy44|3:26|||
    kaymin|n/a|||
    ELFOYZER|3.29|||
    cunavalos|n/a|||
    Schnellimbiss |n/a|||

    Best of luck. Again any questions you can post here or PM me. Working in IT means i rarely away from this for too long :p


  • #85
    ELFOYZER
    Registered Users, Registered Users 2 Posts: 169 ✭✭ELFOYZER


    Week 1 Summary
    Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
    donothoponpop|3:10|||
    smmoore79| 3.10|||
    Speedy44|3:26|||
    kaymin|n/a|||
    ELFOYZER|3.29|6|48|48
    cunavalos|n/a|||
    Schnellimbiss |n/a|||

    Quite a jump from my '30something' miles per week routine to date. Struggled yesterday and today especially ( ran A LOT of hills in Phoenix Park this morning) but legs holding out well.
    Roll on tomorrow for a well deserved rest day:)


  • #86
    donothoponpop
    Closed Accounts Posts: 4,608 ✭✭✭donothoponpop


    Week 1 Summary
    Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
    donothoponpop|3:10|5|44|44
    smmoore79| 3.10|||
    Speedy44|3:26|||
    kaymin|n/a|||
    ELFOYZER|3.29|6|48|48
    cunavalos|n/a|||
    Schnellimbiss |n/a|||

    Missed yesterday's session, in favour of a 15 mile bike ride around the Enniscorthy Half- I paced todays 8min mile group. Legs feel good, happy with the week.


  • #87
    kaymin
    Registered Users, Registered Users 2 Posts: 1,551 ✭✭✭kaymin


    Week 1 Summary
    Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
    donothoponpop|3:10|5|44|44
    smmoore79| 3.10|||
    Speedy44|3:26|||
    kaymin|n/a|5|42|42
    ELFOYZER|3.29|6|48|48
    cunavalos|n/a|||
    Schnellimbiss |n/a|||

    Tough 10 mile this afternoon with the sun / heat. This week I've done the most miles I've ever done in one week - legs / joints feel fine.


  • #88
    smmoore79
    Registered Users, Registered Users 2 Posts: 2,346 ✭✭✭smmoore79


    For some reason i cant edit or insert the table. Summary for me this week was 4 sessions and 33 miles total. Total miles since marathon program started is 66 miles (2 weeks worth of training).


  • #89
    cunavalos
    Registered Users, Registered Users 2 Posts: 1,396 ✭✭✭cunavalos


    Week 1 Summary
    Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
    donothoponpop|3:10|5|44|44
    smmoore79| 3.10|4|33|66
    Speedy44|3:26|||
    kaymin|n/a|5|42|42
    ELFOYZER|3.29|6|48|48
    cunavalos|n/a|5|37|37
    Schnellimbiss |n/a|||

    Missed one session due to football match. Hard planning a marathon training programme in the middle of the GAA season but with any luck we'll be beaten and out of the championship by the end of next month.


  • #90
    Reaganomical
    Registered Users, Registered Users 2 Posts: 218 ✭✭Reaganomical


    Week 2
    Monday Rest
    Tuesday8 miles easy
    Wednesday 6 miles steady + 6 x 100m strides
    Thursday10 miles easy
    Friday 4 miles recovery
    Saturday 8 miles easy
    Sunday 13 miles easy (hilly course if possible)

    Week 2 Summary
    Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
    donothoponpop|3:10|||
    smmoore79| 3.10|||
    Speedy44|3:26|||
    kaymin|n/a|||
    ELFOYZER|3.29|||
    cunavalos|n/a|||
    Schnellimbiss |n/a|8 miles easy; 6 miles steady + 6 x100m strides|14|

    Got the 6 in early this morning, lovely run along the banks of the Shannon with the pace roughly around 7'15" throughout. Back to the gym afterwards for core work, stretching, and some very easy lengths of the pool.


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  • #91
    ELFOYZER
    Registered Users, Registered Users 2 Posts: 169 ✭✭ELFOYZER


    Week 2
    Monday Rest
    Tuesday8 miles easy
    Wednesday 6 miles steady + 6 x 100m strides
    Thursday10 miles easy
    Friday 4 miles recovery
    Saturday 8 miles easy
    Sunday 13 miles easy (hilly course if possible)

    Week 2 Summary
    Name|Previous best |No. of Sessions completed|Mileage this week | Total Mileage to date |
    donothoponpop|3:10|||
    smmoore79| 3.10|||
    Speedy44|3:26|||
    kaymin|n/a|||
    ELFOYZER|3.29|9M easy(?)~7:45/mile;6M steady~7:15/mile+6x100m str|15|
    cunavalos|n/a|||
    Schnellimbiss |n/a|8 miles easy; 6 miles steady + 6 x100m strides|14|

    Felt very fresh after Monday's rest day. Got a great 45 min core/stretching session in too.:D Want to try get more of this in during the weeks ahead.
    Probably went a little too fast in both sessions so far this week, I was pushing a bit harder than last week although effort/intensity felt similar.
    Methinks 10 miler tomorrow will be at a very EASY pace.


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