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DCM 2015: Mentored Novices Thread
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I have a kwestion, specific to my training plan, if that's ok
This is my training plan for this week;
Monday. 50minutes easy + 6 Hill Sprints
Tuesday. Fartleks 15 min w/u 10 x 1 min hard, 1 min recovery. 15 min w/d.
Thursday: 50 mins + 4 x 80m strides
Saturday: LSR 1hr 50mins. Last 20mins at PMP.
+ Core work etc.
That means I don't have a solid "easy" day at all which goes against the advice here. Is that OK?0 -
[Deleted User] wrote: »
That means I don't have a solid "easy" day at all which goes against the advice here. Is that OK?
Really!!!! ??? #ducksforcover
Don't want to be you when DG reads your post!!!
:);):) 0 -
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Deleted User wrote: »Monday. 50minutes easy + 6 Hill Sprints
Tuesday. Fartleks 15 min w/u 10 x 1 min hard, 1 min recovery. 15 min w/d.
Thursday: 50 mins + 4 x 80m strides
Saturday: LSR 1hr 50mins. Last 20mins at PMP.
+ Core work etc.
That means I don't have a solid "easy" day at all which goes against the advice here. Is that OK?
I think strides and hill sprints are "free". So with that in mind you could have two easy days if you do Thursday's 50mins slow ....
Better wait for our leader's verdict though 0 -
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Hi eyeball, totally your call. Have you got the time/money/inclination? Are you up to scratch on sleep? No sniffles? Then out the door with youeyeball kid wrote: »I missed my recovery run yesterday for my lsr completed on Saturday. Is it worth doing today or should I leave it today as a rest day?
Deleted User wrote: »I have a kwestion, specific to my training plan, if that's ok
This is my training plan for this week;
Monday. 50minutes easy + 6 Hill Sprints
Tuesday. Fartleks 15 min w/u 10 x 1 min hard, 1 min recovery. 15 min w/d.
Thursday: 50 mins + 4 x 80m strides
Saturday: LSR 1hr 50mins. Last 20mins at PMP.
+ Core work etc.
That means I don't have a solid "easy" day at all which goes against the advice here. Is that OK?
Hehe you guys :rolleyes:*
Hilly is right, technically hill sprints and strides are 'free' but I don't see the need for both in one week. Personally, I'd choose one or the other. No harm in sticking in a 35-40 min easy run on one of your rest days for general aerobic building but not totally necessary. Make sure you start off your lsr run at the slower end of your range and ease into it.
You can come out now
*am I really that bad?! Yes? Good
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Hilly is right, technically hill sprints and strides are 'free' but I don't see the need for both in one week. Personally, I'd choose one or the other. No harm in sticking in a 35-40 min easy run on one of your rest days for general aerobic building but not totally necessary. Make sure you start off your lsr run at the slower end of your range and ease into it.
You can come out now
Perfect, thank you.
Yeh he normally has me doing a recovery run on the Sunday, but there are a couple of weeks over the next few where he doesn't. The ONE weekend I had it all planned for an early Saturday run because I'm going camping, and he has me doing my LSR on the Sunday. Typical :P0 -
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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.
Did the same P got my asics for 50 euro cheaper on wiggle.0 -
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Soooooo my hip thingy from Friday's run is sciatica!
I must "respect the pain" but no need to miss any runs, just no hill sprints for me this week is all. No squats. Crossfit stuff is out (ok ok I get it, Jeeze :pac:). Few exercises to do, loads of heat, and stuff and things. Be grand!
(You must all think I'm made of Lego I'm so in bits
) 0 -
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I am following David Carrie plan 2. so looking to sort some pacing for next
few weeks to 10 mile. Never raced any further than 10k before so all
unknown from here. I am looking to target 1.20 plan A or 1.25 Plan B
depending how next 4 weeks go. Plan below.
run Tues 4 Miles + 4 x 400 m efforts, increasing to 6 miles & 8 x 400m efforts
from next week. 1.45sec recovery between each effort.
plan 9.30 min miles before 400 m efforts at about 80% capacity
Run Weds 6-10 miles increasing over next 4 weeks.
plan 9.30 - 9.40 pace
Thurs. 4-6 miles starting
plan starting 9.30 mins increasing to 8 mins over Run
Run Saturday 1 mile slow, 2 miles fast, 1 mile slow
Plan Slow at 9.30 pace fast 7.40 pace
Run Sunday increasing from 12 - 16 miles over 4 weeks
Plan 10 min pace.
any feed back most welcome.
Thanks kennyg, I'm going to throw this over to Meno, Clearlier or FBOT01 if you don't mind 0 -
Hi TSO, that was a great report, thanks! Congrats on the PB and course record tooThe Slow One wrote: »Sorry for the late report
Pre-race
Slept well the previous 2 nights. Got up and had a smaller amount of muesli and yoghurt than usual and a glass of water to see if helped with preventing the stitch I had last time. Got there in good time and did some stretching to warm up near the castle before shuffling back and forth on the last 600m or so of the course and then some strides. Settled about two thirds of the way down the field. Felt like we were waiting a bit long before it started.
Km 1 – Just realised I forgot to charge up the bloody garmin so running “naked” whether I like it or not. Got off to a quick start going up the hill before settling into a slower rhythm turning on to the by-pass.
Km 2 – Taking it nice and steady, being passed out by a good few but ignoring it and trying to run tall and relax as instructed.
Km 3 – as previous Km though a bit distressing to see that poor girl on the ground.
Km 4 – Back to the drawing board as I get a stitch again, on a flat bit of road. Have to slow down and then stop for a moment before going on. Then shortly after I managed to waterboard myself at the water station. Eventually coughed it out and got the water out of my nose. Those plastic cups are a nuisance.
Km 5 – Enjoying the country roads and the shade, pass a few and feeling comfortable up the incline with only a slight increase in effort.
Km 6 – Pass some more and feeling comfortable though the road seems to take its time winding down to the church at the end.
Km 7 – Having to work a bit harder on the way back into Swords but keeping a good pace. Realise I’m running stride for stride with another runner and she helps pace me through the km.
Km 8 – Didn’t get much spray as the firemen were more concerned about starting their own wet t-shirt contest with a couple of well-endowed ladies I had just passed out. Was very surprised to see Lucozade sport being handed out. Don’t like it during a race but figure that there must be no second water station. The bottle is too big to carry so 2 swigs and I threw it away. Still feeling strong, don’t feel any drop in pace. Ah, so there is another water station after all.
Km 9 – My pacemaker drops away after the water station so on my own now. Still feel I have a bit in the tank. Remember my form and think I have my breathing in a good rhythm. After the scenery of the countryside, this road into Swords is a bit meh.
Km 10 – Started this km ok but pretty soon form and everything else goes out the window up this hill. The last corner uphill goes on forever, practically crawling on knees by that stage. Eventually on to the downhill run to the line I hear the announcer calling my name and asking if I can give them a smile. Roll my eyes rather than telling him where to go. Stride it out to the line.
Time 1:01:53. PB by 27 secs, course pb by nearly a minute.
Post-race
Stretch out with the Bootcamp Ireland people and am grateful for the orange chunks. Get home and go out for a run at lsr pace for about 5.5 miles bringing me up to 13 for the day. Everything feels fine.
Positives
- No aches or pains or stiffness post-race or today. Body scarcely knows I ran yesterday.
- In previous years I found it a struggle from 6k onwards. This year I ran consistently until the hell of the last hill.
- Getting better at judging pace and running slowly (more disciplined).
- Though form was good also until the final hill.
Negatives
- Still getting a stitch, never have them in training, only in races, massive nuisance. Tried eating and drinking differently and no change. Need to have along hard think about this.
- Need to think about maybe stopping to a walk while taking water on board.
- Would have liked to have gone faster and maybe didn’t have as much speed as I would have liked at the beginning and end but as more experienced, wiser heads have pointed out, it’s a marathon in late October we’re training for, not a 10k in July.
Congrats to everyone else on their runs yesterday.. Several things were jumping out at me as I read that, first of all well done on the naked race (yeah I know you had no choice ), you sound like you paced it well and tbh, if it wasn't hurting at 9k, you were doing something wrong!
Well done too on the form-checking and breathing checking throughout, sounds like you are really listening to your body. There is a certain technique to drinking from a cup on the run (pinch it) but absolutely no harm walking along the water tables.
I hear you about the smile request coming up to the finish and that gave me a total flash back to a recent race where I just rolled my eyes at a supporter
Not sure if you needed the 5.5 miles after a race effort but so long as your body hasn't rebelled, all's well. No need to make a habit of it, a race effort should extract the max from you, be nice to your body
Well done again 0 -
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Thanks Menoscemo, not intending going off plan, just
Have no experience pace wise, will forget about progresion
Run, was just testing for 10 mile pace.
Would love sub 4, will see how half goes in Sept. All pb's
From here in anyway, no matter times.
Won't stress pace on long runs, will see how feel each time.
Lots of people have said just enjoy excitement of first
Marathon only happens once, so will enjoy no matter
what comes.
But no harm setting goals.
Thanks again for advice.
Sounds good.
If you look further in the plan you can see there are some long runs coming up in which you include miles at marathon pace (starting at 16 including 6 @ MP and building to 20/22 with 12 at MP). So clearly these runs will be a step up in pace from non MP long runs. That's why I say to make sure your easy pace is never faster than MP or else you'll be slowing down to go at MP
Keep your standard midweek runs around the same pace as your easy long runs, so if your not sure you will be capable of sub 4 I'd tend to keep these runs no faster than 10 min/mile. You won't pay a penny for going a tad slow on these runs but you will pay for going fast. As I say your plan already has plenty of specific speedy work so there is not point in making your easy days any harder than they should be.0 -
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![[Deleted User]](/applications/dashboard/design/images/defaulticon.png)
*tears clumps of hair*
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