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Every accomplishment starts with a decision to try

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  • #962
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Now so! Rotterdam:cool:
    Excellent:D:D April yes?

    So, besides the pace and the heart rate and all that palaver, how did the Marathon Pace feel today for you?


  • #963
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Ososlo wrote: »
    Now so! Rotterdam:cool:
    Excellent:D:D April yes?

    So, besides the pace and the heart rate and all that palaver, how did the Marathon Pace feel today for you?

    :o well it felt, lovely, but it was only 4 miles!! long way to go yet :) am building miles between now & 14th Dec then the plan kicks off :eek:


  • #964
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Firedance wrote: »
    :o well it felt, lovely, but it was only 4 miles!! long way to go yet :) am building miles between now & 14th Dec then the plan kicks off :eek:

    Great stuff. 'Lovely' sounds about right:)
    What plan will you follow?


  • #965
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Ososlo wrote: »
    Great stuff. 'Lovely' sounds about right:)
    What plan will you follow?

    there's more than one?! :) have been studying meno's plan & reading through the 2012 graduate thread and given Anna's success with it I'm leaning in that direction. The other option of course is the boards plan.


  • #966
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    Oops. Just realised I never emailed it to you. Will do tomorrow.

    ... And not just me, worked well for loads of people...


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  • #967
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    annapr wrote: »
    Oops. Just realised I never emailed it to you. Will do tomorrow.

    ... And not just me, worked well for loads of people...

    Its ok, I have it now :)

    Yep, seems to have been successful for anyone that's used it.


  • #968
    The Muppet
    Registered Users, Registered Users 2 Posts: 14,006 ✭✭✭✭The Muppet


    Any chance of a link to memo's plan please


  • #969
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    The Muppet wrote: »
    Any chance of a link to memo's plan please

    Hey Muppet, I went thro the dcm 2012 graduates thread & copied it week by week into an excel sheet so I don't have a link as such, id recommend doing that tho as you get to read thro all the questions & comments of the people doing the plan

    I'll see if I can find a link when I'm home later


  • #970
    The Muppet
    Registered Users, Registered Users 2 Posts: 14,006 ✭✭✭✭The Muppet


    Firedance wrote: »
    Hey Muppet, I went thro the dcm 2012 graduates thread & copied it week by week into an excel sheet so I don't have a link as such, id recommend doing that tho as you get to read thro all the questions & comments of the people doing the plan

    I'll see if I can find a link when I'm home later

    Thanks Firedance that's grand no need to send a link I will find it and and do likewise , it didn't register that Memo was the 2012 mentor, I've never seen that thread, I wasn't running back then, That's my boards fix for this week sorted so. Good luck with the plan.


  • #971
    Bungy Girl
    Registered Users, Registered Users 2 Posts: 3,355 ✭✭✭Bungy Girl


    You're going to Rotterdam!! :D Awesome. What an adventure! Sounds like you'll be in good company too. Can't wait to see how you get on with the Meno plan


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  • #972
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    The Muppet wrote: »
    Thanks Firedance that's grand no need to send a link I will find it and and do likewise , it didn't register that Memo was the 2012 mentor, I've never seen that thread, I wasn't running back then, That's my boards fix for this week sorted so. Good luck with the plan.

    I have a link... I'll send it on when I'm back at my laptop. FD, sorry for making you trawl through! I have it on a spreadsheet with the guidance and links to original posts...


  • #973
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,765 ✭✭✭✭Murph_D


    Ah, FD, you didn't have to do that, I could have saved you the trouble as I'd done all that collating myself years ago.

    For anyone looking, here is the famous meno plan for anyone looking for a link.

    Read all the notes - Remember this plan assumes a certain base has been achieved, you should be running at least 30-35 miles per week before you jump in.

    It's a great plan, which i've used myself for three marathons now. Bulmers has used it successfully too, and he's no slouch.


  • #974
    The Muppet
    Registered Users, Registered Users 2 Posts: 14,006 ✭✭✭✭The Muppet


    Murph_D wrote: »
    Ah, FD, you didn't have to do that, I could have saved you the trouble as I'd done all that collating myself years ago.

    For anyone looking, here is the famous meno plan for anyone looking for a link.

    Read all the notes - Remember this plan assumes a certain base has been achieved, you should be running at least 30-35 miles per week before you jump in.

    It's a great plan, which i've used myself for three marathons now. Bulmers has used it successfully too, and he's no slouch.

    Thanks for that. I'm 12 pages into the 2012 thread and still no sign of the marathon plan.

    I'm enjoying the read though and will read all that thread, it's good to see where some of the regulars here now were at from a running perspective back then. I'm still smiling at the mental picture of pacing mule being overtaken twice by a woman pushing a buggy and leading a dog.


  • #975
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    The Muppet wrote: »
    Thanks for that. I'm 12 pages into the 2012 thread and still no sign of the marathon plan.

    I'm enjoying the read though and will read all that thread, it's good to see where some of the regulars here now were at from a running perspective back then. I'm still smiling at the mental picture of pacing mule being overtaken twice by a woman pushing a buggy and leading a dog.

    That was a year long thread starting straight after that year's marathon, most people used the first few months to recover and then target a race in February or March. The marathon plan didn't kick in until around June or July as there were a good bunch looking to do DCM again the following year.


  • #976
    The Muppet
    Registered Users, Registered Users 2 Posts: 14,006 ✭✭✭✭The Muppet


    menoscemo wrote: »
    That was a year long thread starting straight after that year's marathon, most people used the first few months to recover and then target a race in February or March. The marathon plan didn't kick in until around June or July as there were a good bunch looking to do DCM again the following year.

    Thanks , I just had a quick look at the plan there and my first impression is I think its exactly what I should be looking for if I can stay injury free and continue to build on my fitness base as I have been for the last few months.

    apologies for hogging your thread firedance.


  • #977
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Bungy Girl wrote: »
    You're going to Rotterdam!! :D Awesome. What an adventure! Sounds like you'll be in good company too. Can't wait to see how you get on with the Meno plan

    I know! what have I done...

    god I hope I do the plan justice, I don't want to be the first person to f*ck it up!!!


  • #978
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    Firedance wrote: »
    I know! what have I done...

    god I hope I do the plan justice, I don't want to be the first person to f*ck it up!!!

    Of course you will do it justice! (Although I didn't!). the mileage is a big step up, but D says he always aimed to do 90% of the lower end of the range... And that worked for him.


  • #979
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    annapr wrote: »
    I have a link... I'll send it on when I'm back at my laptop. FD, sorry for making you trawl through! I have it on a spreadsheet with the guidance and links to original posts...
    Murph_D wrote: »
    Ah, FD, you didn't have to do that, I could have saved you the trouble as I'd done all that collating myself years ago.

    For anyone looking, here is the famous meno plan for anyone looking for a link.

    Read all the notes - Remember this plan assumes a certain base has been achieved, you should be running at least 30-35 miles per week before you jump in.

    It's a great plan, which i've used myself for three marathons now. Bulmers has used it successfully too, and he's no slouch.

    thanks Murph :) really it was a good exercise to go through the thread too, I got to see where others had problems and where I might struggle and I had a day off on Tuesday sure what else was I going to do :D


  • #980
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    annapr wrote: »
    Of course you will do it justice! (Although I didn't!). the mileage is a big step up, but D says he always aimed to do 90% of the lower end of the range... And that worked for him.

    yep the lower end is what I'll be aiming for!!! and I have 6(?) weeks to slowly bring my mileage up, hopefully that'll be a big benefit. I think I missed the part that says you can do 90% :D


  • #981
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    Firedance wrote: »
    yep the lower end is what I'll be aiming for!!! and I have 6(?) weeks to slowly bring my mileage up, hopefully that'll be a big benefit. I think I missed the part that says you can do 90% :D

    I didn't even get to 90% overall.

    Have you actually signed up for Rotterdam? That's brilliant, when is it?


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  • #982
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    Sorry, meant to add... Doing the midweek longish run/session is most important and trying not to have your overall mileage too skewed to LSR. So I was told anyway!


  • #983
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Sunday 1st November 2015 8 miles @ easy HR avg 132 Max 140 avg pace 11.14

    In an effort to avoid hills I did this along the canal with a clubmate who did DCM on Monday, I didn't have to tell her to slow down once :D. Parked at Clonsilla & ran towards Maynooth for 4 miles, then back. Lovely morning not too hot not too cold and again, so peaceful, just us and the swans and a couple of fishermen.

    So, yes Rotterdam, 10th April. Working back 18 weeks that means a start date of 14th December for the plan doing the 'Anna 18 week version'. My plan for the coming weeks is to build miles a bit at a time each week. Starting last week actually!!! As its the end of the month/ week time for a table

    This weeks mileage was 33.6

    Month|2015| 2014
    Jan | 0| 31.65
    Feb |50| 26.8
    Mar |85.07| 18.85
    Apr |97.65| 27.43
    May |125.7| 28.23
    Jun |73.7 | 50.72
    Jul |142.51| 66.13
    Aug |126.2| 109.65
    Sep |104.17| 119.38
    Oct |135.43| 75.67
    Nov | 0 | 24.68
    Dec | 0 | 35.37
    YTD | 940.43| 614.56

    Am feeling a little more confident having had a good look at last years mileage over the weekend. If nothing else I'll have twice the miles under my belt for YTD 2015 as I did for 2014. I need to figure out the correct % HR for MP, I notice meno has HR guidelines for easy pace but I didn't see other HR %'s or maybe I missed them. Once I figure out those few bits and bobs hopefully it'll all go to plan!!

    Edit: Run was followed by 30 min swin & sauna

    Canal Swans


  • #984
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    menoscemo wrote: »
    That was a year long thread starting straight after that year's marathon, most people used the first few months to recover and then target a race in February or March. The marathon plan didn't kick in until around June or July as there were a good bunch looking to do DCM again the following year.

    and sorry TM I should have said I started reading the thread from when the plan started (you can search on a thread for a key word) I was in the car when I replied to you earlier, sorry!!! (obviously not driving & boardsing ftr..)


  • #985
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Firedance wrote: »
    [B

    I need to figure out the correct % HR for MP, I notice meno has HR guidelines for easy pace but I didn't see other HR %'s or maybe I missed them. Once I figure out those few bits and bobs hopefully it'll all go to plan!!

    meno, any advice you have on this would be super :)


  • #986
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Firedance wrote: »
    meno, any advice you have on this would be super :)

    Trial and error I'm afraid.
    I wouldn't dare advise. If you are a highly aerobically developed runner it could be as high as 90%, for others it could be as low as 75%.
    My first marathon I was at 160 average until about mile 18 and blew up badly, did so much walking that I ended up with an overall average below 150.
    I decided to keep my HR lower for my next marathon, ran with a 152 average and felt I had ran my best race on the day. About a year later I ran without looking at the HR and averaged 162 feeling very very strong at the end. Basically it's not set in stone and will change based on your training and development.

    I'd advise picking a sensible target based on your training and other times and run MP to that pace while being aware of the effort. You may or may not get an idea of your marathon HR as the process goes on.


  • #987
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    ok thanks, I have signed up now for Stook 10 mile to get a better idea of longer distance pace & HR.

    all the calculators are giving me anything from 9:09 - 9:22 based on my 10k time, clearly that's for elite athletes and doesn't apply to me. JD calculator also advises marathon pace to be between 80-90% of your HR max, that's what I ran the other day and got between 9:15-9:30, as you said though, that's for athletes who are highly developed aerobically. I ran all my LSR"s at the wrong pace last year (too fast), I want to make sure I don't make the same mistake again. Plenty of time to figure it all out though.


  • #988
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,765 ✭✭✭✭Murph_D


    annapr wrote: »
    Of course you will do it justice! (Although I didn't!). the mileage is a big step up, but D says he always aimed to do 90% of the lower end of the range... And that worked for him.

    Well not quite what I said - that's what I aimed for first time out (DCM 2013, with good results). The 2nd time (Berlin 2014) I aimed for the top end and the third time (Cork 2015) I'd say I exceeded it a little.


  • #989
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,765 ✭✭✭✭Murph_D


    Btw meno, you mentioned the other day that if you were doing this plan now it would probably be a big different. I may use it again myself for Boston so I'm intrigued. What would you change, apart from the 10x800 Week 1 session? :D


  • #990
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    annapr wrote: »
    Of course you will do it justice! (Although I didn't!). the mileage is a big step up, but D says he always aimed to do 90% of the lower end of the range... And that worked for him.

    Anna, you did it justice and then some, you're the reason I"m giving this a second shot :)
    Murph_D wrote: »
    Well not quite what I said - that's what I aimed for first time out (DCM 2013, with good results). The 2nd time (Berlin 2014) I aimed for the top end and the third time (Cork 2015) I'd say I exceeded it a little.

    :D:D


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  • #991
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Murph_D wrote: »
    Btw meno, you mentioned the other day that if you were doing this plan now it would probably be a big different. I may use it again myself for Boston so I'm intrigued. What would you change, apart from the 10x800 Week 1 session? :D

    yeah, I'd take that out for a start. It makes no sense in the overall plan whatsoever!!

    I think the overall structure is grand, but I personally can't hack long runs with MP sections so i reckon I would put more MP runs in midweek and possibly a few long runs the day after a race/parkrun at the weekend. Maybe on weeks where there is no MP in the LR I'd add a second (light) session.

    Also I notice that even though I always said to do strides at least once a week no-one ever follows that!! It should be emphasised more :P I think Career_Move was the only one that made sure to do her strides!!!


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