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DCM 2015: Mentored Novices Thread
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Heard that too PJD but heard she was okay too. Only second-hand though so can't confirm whether it's true or not. Saw another casualty outside the Airtricity tent but he was giving the thumbs up for a photo whilst being carted off on a stretcher so I think we can assume he is okay too!
Better do my race report while I'm here as I'm off to Longitude in a little bit.
Pre-race: Had the place to myself last night so got all organised, packed my bag, pinned my number to my top, stretched and rolled, glued my garmin back together after it fell apart and got a good nights sleep.
Up this morning, had my normal breakfast and got ready to head to Swords. My soleus had been fine yesterday but this morning I could feel it so had a little stretch before I left. I also had a bit of 'the fear'. I can't explain it but mentally was not 100% looing forward to it, the weather was overcast and cold and I was just a bit meh. I did my best to banish those thoughts, put on the Chems and blasted them the whole way to Swords to improve my mood.
Headed to the loo in the Pavillions and then down to the start line. Had some time to kill so queued for the loo again to silence the voice in my head telling me I needed to go. It was fecking freezing but I togged off and went for a mile warm up. Soleus felt fine after as in I couldn't feel it again. Then down to the start line to wait for the race to start. They had a drone over the start line - cool!!
Mile 1 @ 9:27
And then we were off. I was under physio orders not to race. She set a time of 9:45 and I sort of stuck to it as you can see. Kept an eye on my watch to make sure I was keeping to pace. I felt great, strong and I ran tall and concentrated on my form. You have also noticed by now that even though it's a 10k I have stuck to miles. Well I'm an Imperial Girl now so there's no going back
But it may make for a disjointed race report as I have no idea where I was most of the time.
Mile 2 @ 8:54
As you can see the physio plan went out the window. I was feeling really good and it was nice to race down the bypass so I sped up a leeeetle bit. I was also ignoring the watch at this stage and running how I wanted to run. Breathing was good and I was comfortable.
Mile 3 @ 9:16
I only looked at my watch during this mile because I saw someone stop to take a gel. Yes that's right, stopped at 3 miles to take a gel during a 6 mile race. :eek:
Mile 4 @ 9:03
Still felt fairly okay during this although I had gone back to not looking at the watch. Was starting to worry that I had maybe gone out too quickly too soon and it would all blow up in my face. But The Chemical Brothers were playing in my head. 'I need you to believe' they said, over and over and over again. Also reminded me of another line 'turn off my robotic brain, all my thoughts are all the same'. Yes, I do think some awful sh1te when I run.
Mile 5 @ 8:28
Had a bit of a giggle during this mile when the girl in front of me took a call on her phone while pegging it down the road. 'Oh Hi Mary' she said, 'I'm just doing the race, I'll talk to you later'. I laughed but then I thought that if she could run and talk (sort of) then we were going too slow so I passed her, f*ck that! I was clipping along now, passing people at a steady rate. Breathing was good, others were panting, I was fully in control.
Mile 6 @ 8:08
Last one and I was pretty flat out at this stage. Still passing people but willing the end to come. We headed back into Swords so I knew the end was nigh.
0.26 @ 1:52
Home straight. Was hanging on at this stage, there wasn't a sprint finish in me but I went as fast as I could. Having had a quick glance at my watch at 6 miles I wondered if I could break 55mins. Well, I was going to try.
Huge thanks to the c***sucker who decided that the final 10m before the line was the best place to stick his arm out to wave to his family and then veer wildly in front of me as I race for the line. Nice one, I can't wait to see those finisher pics!
So a PB for me. Was a little bit miffed not to break 55mins but thrilled to have been able to do it. Met Singer at the end and tucked into yummy flapjacks! Headed home and did another 2 miles to complete 9 miles for the day. Soleus is fine. Now to don my wellies and go see the Chems, woooooohhooooooooooo!!!!!!!!!!!!!!!
Gun time: 57:46
Chip time: 55:08
Watch time: 55:08 (wahey!)
Hi Toulouse, great report thanks and well done on the PB!! (Yes, I know you weren't meant to be doing that today :rolleyes:
) With the bestest of best intentions, it is very hard to restrain yourself in a race situation, especially if you are feeling strong as it sounds like were....but I'm letting you off the hook because you were running by feel and only using the watch as back up 
You sounded like you were super body-aware too today, checking breathing etc so well done there too. Soleus ok tonight? No damaging it leaping around at the Chems now.... 0 -
Preparation
I took it very easy this week - I kind of broke myself last week with a mixture of training, a cold and going out too much. Two mid-week runs on Wednesday and Thursday went fine (6 and 5 miles), and I did an easy few miles with strides yesterday. I was still quite snotty and congested post-cold (it usually takes me a few weeks to fully clear up) but nothing too concerning. I got two good sleeps in on Friday and Saturday.
Race day
Up early to get fed. I suffered a lot on the Irish Runner 5 miler - stomach problems and general issues hills made it not very enjoyable, though I did come in under target. I'd done the Fingal 10k course in a training run a few weeks ago so I knew it wasn't very hilly - most of the climb is at the start, and then a drag near the end - and I'd done plenty of hill sprints since, so I wasn't worried about the hills today. I ate a good bit earlier than last time - a large bowl of porridge at 7.20, and coffee afterwards. I took some Exputex to try and shift some of the phlegm, though I'm not sure if that stuff works at all.
I strolled down to the village at 9.15 or so. I noticed that the finished and end were back a little this year, presumably to allow for the end to head into the castle. The setup in the castle was really good. I took a gel, dropped my bag in, did a short warm-up, met a friend and started to get in position. It was quite congested in the first wave, it felt like trying to get to the front of a concert when pushing up. As usual I just ignored the bootcamp warmup. I was pretty sure I wasn't up far enough to avoid the chaos of caused by slow runners near the front. I was feeling a little nervous and the delay of a few minutes at the start didn't help! The drone flying over the start over was a bit of a distraction.
1st km: 4'28
Finally we start. I easily managed to get over to the left to say hi to my wife and kids as I went past the Garda station. I was consciously trying not to expend too much energy weaving and diving around slow runners, but it couldn't be avoided at times. I nearly had a disaster half-going over on my left ankle in a drain :eek: but no damage was done. I was wearing my phone on my arm (no headphones, obviously), and around here I realised I had forgotten to switch my Nike app over to kms. I knew the target pace in miles and I knew when I should at least be passing each km to reach my goal so not actually a problem.
2nd km: 4'02
As expected the congestion eased a lot on the bypass, and it was pretty easy to keep a good pace here. I had planned to bank a few seconds here as it was a nice downhill drag with plenty of room around.
3rd km: 4'04
More of the same here. Keep things going fast, but not over-doing it.
4th km: 4'18
Uphill a bit to the turn-off, and another climb coming soon, so eased off a little, but still at target pace. Took a small bit of water at the water station. Not having to pass people out a lot by the end of this km.
5th km: 4'23
A bit slower and warmer on the country roads, and a small bit of a hill. Still happy with pace. Time check reckoned I was only 20 seconds off my 5km race time from last month, and I was still feeling strong.
6th km: 4'24
As above.
7th km: 4'16
Enjoyed getting sprayed by the civil defence around here! Did a conscious check of how all my bits were feeling, nothing was hurting so stepped up effort a little. Again just took a small bit of water at the station.
8th km: 4'15
As I passed the 8km marker I did a time check and knew I'd meet target time unless things went completely off the rails. Maybe I could even walk a little... Feeling pretty good overall.
9th km: 4'27
A short drag up back into Swords and being exposed to the wind a bit slowed things down. Breathing got a bit uncomfortable and laboured.
10th km: 4'38
I didn't see the last km marker. Slowed down a fair bit on the hill near the end, but kept effort up. As we came around the corner, I maneouvered over to where the family were waiting to say hi on the downhill towards to the end, and then had enough left to do a sprint finish. Was delighted to see a sub-45 time on the clock as I went over the line (exactly as I had been visualising in the weeks prior ).
Target time: < 45:00
Chip time: 43:34
Post-race
As threatened I brought some flapjacks, and managed to offload some to toulouse inside the castle, and then later to murph, anna and co. outside the castle. Again the atmosphere and setup in the castle was really great, my family were all impressed with it. My 5 year old greatly appreciated the Minions Haribo in the bag.
Overall I'm very happy with the race - pretty much everything went as planned, I was comfortable throughout and my highest vdot score yet :cool: Last year's Fingal 10k was my first ever race - today was a 12 minutes 22 seconds improvement
Now for some target-beating rewards (beer and chicken wings)
Hi Singer, great report thanks and well done on the PB, really glad to see you over your recent blip
Good to see that you used your knowledge of what went 'wrong' in the 5m to good effect. You are right, weaving is a waste of time and energy and best avoided if at all possible. Weaving can add x amount onto your race, a bit like seeing the finish line approaching but being moved away from you as you get closer :eek:
Great to see you use your knowledge of the course profile too to map your (very successful) race strategy. It's never a good idea to go into a road race 'blind': always find out as much as you can about the course. I was also very happy to see you visualising the positive outcome you desired, can't over-emphasise the usefulness of this.
Fantastic improvement over the last 12 months, wonder what we'll be reading about in 12 months time?! Hope the PB beers are going down well 0 -
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Well done everyone that raced today congrats on the pb's.
Another enjoyable week of running for me I am doing well with sticking to the plan (do'nt fail me hal). Tuesday was 3miles without the garmin I did'nt miss it at all, since I've started running without the headphones I seem to have become obsessed with checking my watch because I'm bored, wed was 4 miles at 10.50mm thursday I did 3 miles with 5x 70meter strides (love these). I am just home from my 9mile run at a consistent 11mm or there abouts very hot today in donegal I did'nt bring water and seemed to manage fine without it. I also did two 20min core sessions this week and was out on the bike for about 40minutes yesterday. I hope I'm doing enough.
Sounds like you're on track to me Great to see the core part of the week too. Well done also on the gf day 0 -
Right, here's a quick race report for the Killarney Half!
I had been planning to to the race as an LSR as I was in the area with my family, and it made sense to use the race for it on a closed road, rather than 13 miles on an unfamiliar route, particularly in a locale I had never been to before. I stayed in the Gleneagle the night before the race, and my prep wasn't ideal - pizza and bed around 11pm! I had a few niggles in the weeks leading up to the race but I had a couple of physio sessions and a great deal of stretching before and after runs, and the legs were feeling pretty good. I had about 12 miles done during the week and I was dying to see how I'd cope with another 13 mile run so soon after the last (which I completed in 2:32, my pb for a half is 2:10 from Limerick this year).
I was up at 5:30, grabbed a long show to wake myself up and heading down for breakfast at 6:30 - porridge, tea and a small scone - before spending about 20 mins stretching before I got on the bus about 7:20 to take us up to Molls Gap. I was chatting with a Kerry native from the area who gave me a tours guide of the landscape as we traveled up!
At the top, it was very overcast and misty, and fairly cold. I was immediately regretting my decision not be bring a light jumper, but I just absorbed myself into the sea of bodies near the Avoca cafe, leeching off the collective body heat
I did a few more minutes of stretching, and a small couple of 300m runs to warm up when they called the race start a few minutes early as the weather was ****e, and everyone was there so why wait!?
I had decided to stick with the 2,20 pacers, a guy and girl, whose names I can't recall, from (I think) Midleton AC. They were lovely and chatty and really made the race more enjoyable. I think they were both a bit nervous as it was their first time pacing, but I think it went well. I started with two other girls, and two other guys so it was a fairly small group.
Mile 1 : 10,15
A very easy mile with a massive drop (195ft!) - we were just out on fresh legs, and it was cold so the speed was probably needed to heat us up a bit. The weather started improving very quickly though and soon, Mr. Sun was peeking out from behind his gray blanket.
Mile 2: 10:54
Wary of going a bit fast on the first mile, I think the pacers slowed down a little bit. I was still fairly comfortable and chatting away fairly easily. The scenery is really just amazing at this point with some fantastic views. We lost both guys here, in opposite directions. One sped off, and one backed off! The pacers were being assaulted with balloons by the wind at this stage also!
Mile 3 : 11:06
This was a slower mile again with a bit of an uphill climb around a mountain, if I recall. I wasn't really aware of my pace during the race as my TomTom had powered itself off 5 minutes before the race and it can only be powered on by plugging it in (great design decision) so I was using my phone, which was in my belt so I wasn't looking at it. I was running the pacers pace throughout, with there never being more than a meter or so between us on either side for the most part.
Mile 4,5,6 : 10:27, 10:14, 10:22
These miles blended together. There was a waterstop just before mile 4 I think, with nice small bottles of water, perfect size, and some bananas. I didn't feel like I needed any food so I just grabbed the water. Nicely chilled and did me until the next water station at 6/7 I think.
Mile 7,8 : 10:36, 10:40
It started getting a bit tougher here. While still overall downhill, there were a lot of small little hills and drags. One of the girls was drifting back and forth, and eventually just couldn't keep up. Her friend went back with her to keep her company. She had seemed to be fairly experienced but the speed of going downhill too fast could have hurt her.
Mile 9 : 10:27
The first marathon racer, and eventual winner I would think, passed us at this point with his friend on a bike fueling him! Fair dues to him, he got a number of cheers and well wishes on the way. Really impressive going. As for myself, I was plodding away, again very comfortable and getting some advice from the pacers about DCM. The male pacer is going for sub 3 in Dublin.
Mile 10 : 10:38
This was the last bit of road, before the finish, as we pulled into the National Park. There were also jellies, which were appreciated as I needed the sugar rush. Haribo, rather than Bassetts as I'm used to, but they did the job. I was still feeling fairly strong and was well able to keep up. Pacers said I seemed very comfortable.
Mile 11: 10:17
A dangerous enough road. If you're familiar with the park, you know there's a lot of jauntys in there, and the road is covered in pot holes and horse ****, so chances of a soft landing and/or a twisted ankle were fairly high. We passed the boat house where I had been the day prior for my lake tour and came down by Muckross house. Again, fantastic scenery and the weather was playing its part
Mile 12: 9:59
My only sub 10 mile. Again, I was feeling fairly comfortable but if I had been solo, I probably would have gone slower. The pacers paniced a bit and thought they were going a bit too fast so they slowed it down for the next mile
Mile 13: 10:56
The pacers slowed down as they felt they had run a bit too fast the previous mile (since it was just me with them, and I seemed comfortable, they had probably relaxed a bit) as we had passed a few people who were cursing us as their target time passed them out. One woman said 'F*** it! That's my time gone' and stopped. Crazy! The last hill coming out of the Park looked nasty, but it was fairly short and I came out of it fairly okay.
Mile .2 : 9:21
The pacers told me to run on, and one of the girls from earlier had caught back up to us, and when I saw her I said 'No way you're beating me at this stage!' - pushed on a bit for a faster finish, but far from a sprint, just a small push ahead. It was a nice finish with a bit of a crowd gathered. Met my wife and son at the finish and she definitely said I look infinitely better than the Ballybunnion half, where I hobbled over the line in 2:26 - I was fairly fresh with a chip time of 2:18,19 after this one, and definitely could have put down a few more miles. Grabbed a hot dog after (well half of one that I was lucky to get when my son saw it!) - went up the hotel room, had epsom salts ready and stretched out a bit before heading to the Aqua dome for a few hours.
I did about 3 miles this morning and felt fine for the most part. Like diego, my quads are tender. Part of the reason why this report is so long is that I'm putting off the foam roller as long as I can!
Overall, it was by far my favorite race. The scenery was fantastic, the pacers were amazing (it was my first time sticking with pacers too), and the locals were great. I'll definitely be returning for it next year, and will probably do the other one in May too.
Thanks chrislad, great detailed report there. Sounds like a beautiful race, I'd be tempted myself if I'm ever down that neck of the woods. You must be very encouraged after yesterday, especially as you felt so comfortable. So glad the legs - apart from the poor quads - are bearing up. Well done! 0 -
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My first ever 10km race. Are they all like this? Really enjoyed it and the finish and set up in the Castle for post race recovery was top class. Sun/Rain shelters, music, fruit, drinks and a goodie bag to boot.
I had previously registered a 10 km pb of 47:48 whilst immersed in a 5km training programe last autumn. However I have been recovering from overtraining earlier this year and this would be my first run at anything faster than a marathon training pace. Was quite nervous and went with a plan to nudge past my pb if I felt comfortable at 5km and 7km.
Race day involved a medical emergency at 5am this morning - not me. All resolved by 8.30 am and had my porridge. Got to Swords and did my 2 km warmup, which included a run down the middle of the Pavillions Shopping Centre ( all those metres count DG) on the way to the Jacks.
I went to the under 50 minute section at the start and took a look behind me.....maybe I should. Resolved to stay put and breathe deeply and relax. The race started but nothing happened for a couple of mins until the wave motion hit us, faltered, and then restarted. We were off. It was madness for the first km trying to duck and dive but all good fun.
1km 5:06 - Gulp. Had hoped for 5.00 to relax me into the run. I owe 6.
2km 4.39 - yes. Plenty of room now and on to flat/ gentle decline.
3km 4.39 - co-incidence or what. Starting to feel that this is enjoyable but will hang on until the 5km marker.
4km 4.48 - the long gentle rise and water station accounted for a few seconds. No harm and was running Tall and Composed. Felt the Kinetica Challenge benefits with much improved form and core.
5km 4.44 - Still passing out runners and resolved to start a little further up the pack next time. Enjoyed the lanes as it was easier to concentrate. Decided I would hold for the next 2 km.
6km 4.42 - Running very strong and had a Civil Defence Shower. Hope ye get the Call Out Fee.
7km 4.40 - Decided at this stage that I would up things a little and that I would survive. Confidence grew a little and I relaxed and enjoyed the run.
8km 4.30 - Was definitely working now but I could see Swords and knew that I would survive the last km.
9km 4.35 - Could feel the small inclines but great support from fellow runners. Gave some back. We were in this together.
10km 4.28 - I felt those hills and looked at my watch three times to see how far there was to go. Did not sprint it out but ran strong to the finish. Was delighted with how I felt and no niggles.
a PB..... clocked 47:02 and 29th in my age category. Now that was a surprise. Well done to one and all and to anybody waiting to get a race in..... The Best Of Luck..... great experience.
Met Yoda but we couldnt remember where everybody was meeting!!!! Maybe the run had taken more out of me than I thought.
Hi Denis b, great report thanks Sorry to hear about the early morning emergency, hope all ok now. Definitely +1 to the core effect, especially when the going gets tough. Hard to run tall when you're tired with a weak core :eek: You had very steady splits with a strong finish today so well done! Big congratulations on the PB too, nice to beat last year with no specific training As yaboya says 'run long and the speed will come' 0 -
Thankfully I too had a good run. Broke my PB by over 40 seconds. Coming in under 50mins. I decided back in January that running a 10k sub 50 would be my goal for the END of the year. I'm thrilled to have comfortably hit that in July.
I really needed this mentally. I feel more positive again. Thank god. Massive relief :pac:
I experimented with my pre race food this morning. I had half of my smoothie [oats, tablespoon of peanut butter (meridan), protein scoop. pineapple & mango pieces (about 2 of each), banana, chia seeds, hazelnut milk]. Had the other half of it when I got home.
I also had my muffin. Homemade fuel muffin! I improvised with a recipe I found and used: blueberries, oats, peanutbutter, flaxseed, chia seeds, protein powder, almonds, hazelnut milk, banana and prunes (won't be using those again... almost ruined the taste!).
Felt this worked well. I wasn't hungry and there was also loads of fluid in both things so it kept me hydrated. I couldn't face my usual per race hot bowl of porridge this morning!
Was looking forward to running a new course I hadn't been on before. The atmosphere was great and as usual, really well run race. So impressed - well done to the whole team.
Hi pink, you're very welcome and big congrats on the PB!! Very reassuring to be on/ahead of track at this stage
The only caution I have would be not to experiment on race day with anything new :eek: Luckily you got away with it, but try to avoid that in future races. Keep the experimentation for training 0 -
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Well done everyone in the 10k this morning and to anyone else that was racing or training. Really enjoyed the 10k (despite the pain of pushing myself to the near max) and delighted with a pb of just over 45 :-)
Starting to get into the swing of the marathon training also (it took a while to click) and I'm doing lot's of easy (between 9 -10 min miles) and I'm starting to get more confident that I can actually do the marathon if I just get to grips with my pacing.
Have finally decided on a plan which is basically the boards plan but jigged around a little so all I have to do now is follow it - sure that's the easy part, right?
Well done, great time...and you started running in 2014? We'll be keeping an eye on you missus Yes, pacing is very important. Have you seen Clearlier's article from last Monday? It really clarifies why going slower in training works for a marathon 0 -
I think she's ok, reports on the SSE thread say she is ok. Also lots of complaints there too about t shirt sizesbetty swollox wrote: »Well done to all on the run today, once again a well organised and enjoyable run, took it easy today and ran with a friend who was running his first 10k. is there any update on that girl who fell? all i could hear was the screaming as i went past.
is it just me or have the t-shirts shrunk since last year, a medium was swimming on me last year but today it was like a muscle top (without the muscles)37 miles for the week.
After 10 weeks of 10k training the plan for the week was to take things easy and that led to a really enjoyable week of running.
Monday: 6 miles @ 8:46 easy
Tuesday: 5 miles @ 9:29 recovery
Thursday: 8 miles @ 8:16 steady
Friday: 5 miles @ 9:30 recovery
Sunday: 13 miles @ 8:54 easy
The 2 recovery runs where done without the Garmin:)
On today's run i passed 1000 miles for the year:D
The paces above are not my marathon paces i will post them next week when my training starts.
On outforarun's log he has an interesting post on P&D training and paces and i might do something similar here.
Well done to everyone that raced over the weekend and to everyone else i hope your training is going well.
Thanks Jake and great stuff on the naked running Looking forward to reading your post on paces! 0 -
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neilthefunkeone wrote: »Well all.. Some good reading on the Fingal reports today.
I wasn't really feeling this would be a good one.. Didn't really leave early enough this morning so arrived late and the q for the bathroom in the shopping centre left me rushing to the line with 5 mins to go.
Quick stretch and jumped in with the crowd but I was way down the field!
My PB is 48:02 and that was taken in 2014 at Fingal so was thinking maybe!!!
Off I went for the first 1k but was weaving in and out of people trying to keep pace and it showed with a 5:00min 1k.
Out on the main road an some breathing space.. Tried to keep as straight a line as possible without weaving around people and blocking people behind.
2k:4.46, 3k:4.43 4k:4.43..
Special mention to the person who ran past the first water station then decided water was a god idea and did a complete 180 and went back making numerous people jump out of the way!!
5-7 k were a little slower, not sure if it was due to the road narrowing or just tiredness!! 4.54, 4.56 & 4.59. Was pushing but couldn't keep pace.
Last 3k were back where i wanted to be but i had to dig in for the last drag before the drop to the line.
Anyway over in 48:35.
But not bothered too much.. Its onwards with the miles for the big day!!
Hey Neil, not bad considering your immediate pre-race prep (:rolleyes:), scramble to the start and weaving...*reminds self to do a post titled "Do Not Weave, it's 10k not 10.5k"*
On a more serious note, if you find yourself caught at a slower section at the beginning of a run, use it to warm up and progress into the pace. I started off what I thought was too slow in a race, spent two/three miles trying to catch up to my pace band then spent the rest of the race dying. It wasn't pretty :eek: At least you didn't have that today
Absolutely, onwards, you know the score 0 -
Hi Toulouse, great report thanks and well done on the PB!! (Yes, I know you weren't meant to be doing that today :rolleyes:) With the bestest of best intentions, it is very hard to restrain yourself in a race situation, especially if you are feeling strong as it sounds like were....but I'm letting you off the hook because you were running by feel and only using the watch as back up You sounded like you were super body-aware too today, checking breathing etc so well done there too. Soleus ok tonight? No damaging it leaping around at the Chems now....
I'm on the bus out of Marley having danced my ass off (in my Hunters). The Chems were amazing and I'm not in any pain at all anywhere so today turned out to be an excellent day!0 -
Thanks chrislad, great detailed report there. Sounds like a beautiful race, I'd be tempted myself if I'm ever down that neck of the woods. You must be very encouraged after yesterday, especially as you felt so comfortable. So glad the legs - apart from the poor quads - are bearing up. Well done!
The quads aren't too bad this morning. Like I said in another thread, they're tender, but nothing that is stopping me from running (albeit it a bit slower!) - I gave them a good workout on the foam roller and with the tennis ball last night. It was absolutely horrible, so it probably worked! 0 -
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I'm on the bus out of Marley having danced my ass off (in my Hunters). The Chems were amazing and I'm not in any pain at all anywhere so today turned out to be an excellent day!
Was there myself too. Absolutely amazing gig. Did a whooole lot of dancing.
Really paranoid walking out though that I'd step on a coke bottle and feck up my ankle
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ok what I'm thinking for the next few weeks is based on me being ahead of the game on the HHN1 plan so I'm open to suggestions
Here it is very roughly:
This week - 3 *4m easy lunctime runs + 10m LSR
Next week - as above for lunchtime but maybe go to 5m on a couple of them early in the week & then the RnR HM (to race - sorry Clearier!)
The week after maybe the same as this week (i.e. 3*4m easy + 10mLSR)
I'm into the 2nd week in Aug now so up the lunchtimes to 3 *5m plus a 16m LSR
I'm away the last two weeks in August but will get 3 * 7m easy + a LSR each week
Into Sept now.
Need to push out one of the midweek runs towards 10m and get at least one 18 miler in & one 20 miler in.
Also have the race series HM in there.
October - start the taper
Thanks frash. Clearlier, I'm going to bat this one over to you if you don't mind 0 -
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For info only- some online retailers are selling off their spring / summer running shoes already. My prefered saucony triumphs are on sale from wiggle. New model doesn't seem to have changed bar a colour change for autumn / winter. Maybe a good time to buy your October running shoes and save a few €'s. 0
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Step-back week post-wise this week
REVIEW
Going slow:
Last week, Clearlier encapsulated in one clear (;) ) post why it is [URL="[url]http://www.boards.ie/vbulletin/showpost.php?p=96220748&postcount=1789[/url]"]smarter to train slow[/URL] when preparing to run a marathon. Yaboya also reassured us that we [URL="[url]http://www.boards.ie/vbulletin/showpost.php?p=96268207&postcount=1913[/url]"]won't lose any speed [/URL]while learning and training to run slow. Many of you are getting the hang of this or at least well on the way, well done.
Races:
We had two HM races last weekend and several very successful 10ks as part of the Dublin Race Series Fingal 10k. Thanks to all who gave us a race report, each and every one was a great read and gives a great insight to preparing for a race and racing itself. I have picked up so many tips from reading these over the last year, they are a really invaluable tool.
I hope you are all recovering and sleeping well. Diego and chrislad, easy running all week. 10kers, don't attempt anything strenuous until at least Wednesday. You could swap Wednesday and Thursday this week. If you do the strides on Wednesday, listen to your body and reduce the intensity accordingly.
Rovers_runner posted the [URL="[url]http://www.boards.ie/vbulletin/showpost.php?p=96260593&postcount=1895[/url]"]new DCM course profile[/URL], thank you. It's a great idea to do this for every race. That way, you can plan your race strategy accordingly...and there are no surprises mid race :eek: When you can, incorporate some of the DCM route into your lsr now and then.
Naked running:
Many of you accepted the Garmin-free challenge, well done We've had one or two dissenters 
but I can only say; persevere, just once a week. You will programme your inner metronome, increase your body awareness and overall be a better runner for it.
Niggles and physios:
Physios around the country are warming up for marathon season. By now you should know your physio's number by heart or at least have it on speed dial. Most of you seem to have your niggles under control and are becoming super body-aware, well done. You are also getting to know about the different types of PAIN :eek: [URL="[url]http://www.boards.ie/vbulletin/showpost.php?p=96273615&postcount=1926[/url]"]good[/URL] and [URL="[url]http://www.boards.ie/vbulletin/showpost.php?p=96277510&postcount=1941[/url]"]bad[/URL]....
Equipment:
We had some chat about equipment: visors and run-commute bags. Nop got over his fear of a water belt well done and now looks like a lost golfer. It's ok nop you haven't gone this far...yet
Core n cross
Great to see that core and cross training is becoming an integral part of training for many. No harm to revisit the [URL="[url]http://www.kinetic-revolution.com/30daychallenge/day-1/[/url]"]30 Day Challenge [/URL]at this stage.
WEEK AHEAD
The [URL="[url]https://docs.google.com/spreadsheets/d/1X4ruB5STPrJP1UXONBsWM-WTXFJQreeZbHiO6XHxohc/htmlview#[/url]"]HHN1 plan[/URL] sees the mid-week run increase by a mile to 5 and the lsr enter double figures :cool: In a few weeks, you will be upping it to 12, exciting times
The [URL="[url]https://docs.google.com/spreadsheets/d/1X4ruB5STPrJP1UXONBsWM-WTXFJQreeZbHiO6XHxohc/htmlview#[/url]"]boards plan[/URL] has [URL="[url]http://www.boards.ie/vbulletin/showpost.php?p=96006214&postcount=1087[/url]"]strides[/URL] incorporated into the mid-week run and the lsr increases to 15 miles *gulps*
Doubly important to sleep well this week, both groups, as the workload increases. Spend time planning your lsr this week and if and how you will fuel. You might not need the fuel at this stage, but it is as well to be comfortable with the mechanics of unwrapping gels, where to store them, how to drop a nun tab etc ... [URL="[url]http://www.boards.ie/vbulletin/showpost.php?p=96051326&postcount=1207[/url]"]NOW IS THE TIME[/URL]
Day|HHN1|Boards plan
Mon|rest|R/C/Rec
Tue|3 easy|4easy
Wed|5 easy|6 incl 5x100m strides
Thur|3ea|4ea
Fri|rest|R/C/Rec
Sat|10|15
Sun|cross|3rec
If anyone is racing this weekend, let us know and start planning that race report now
FOCUS FOR THE WEEK: step back and wrap it up
This week I'd like you all to step back and review what we have been focusing on each week.
It all boils down to:
Breathe
Run Tall
Relax
Smile
Run naked once a week
While remembering *the* mantra:Keep the Hard Days Hard
and the
Easy Days Easy
So now I want you to consolidate and wrap them all up - mostly running slowly - all week. (Naked running only has to be once a week.) That is all.
Now go smile and run 0 -
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