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Every accomplishment starts with a decision to try

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  • #992
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    menoscemo wrote: »
    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!!!

    and there I thought I'd have to give them up :)


  • #993
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,765 ✭✭✭✭Murph_D


    menoscemo wrote: »
    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!!!

    Good point - the Pfitzinger HM plan I did recently was very emphatic about the strides so was probably the first time I ever really did them properly. Makes a big difference I think.


  • #994
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    menoscemo wrote: »
    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!!!

    YOU can't hack those.... !!!!!! NOW you decide to take those out......!!!!! :cool:


  • #995
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Murph_D wrote: »
    Good point - the Pfitzinger HM plan I did recently was very emphatic about the strides so was probably the first time I ever really did them properly. Makes a big difference I think.

    A weakness in my plan is that I only specified 2-3 runs per week and left the rest up to the user. I did say to run 2-4 more easy runs and do at least one with strides.

    P&D would tell you '5 miles with strides' so you would tend to follow it when specifically told to do so. I am definitely guilty myself of not doing enough strides tbh.


  • #996
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    right, changes. OK then....

    There are *only* 3 LSR's that include MP miles, I don't know enough to go moving stuff around so unless meno does up a new version, they have to stay, 10 of the Wednesday runs already contain MP (OR HMP) miles, for me I think that's enough.

    I did move the Wednesday session to a Thursday though so I can do that with the club who will be doing their usual tempo run, I'm hoping it won't impact too much giving me one less day between session & LSR... I also jumped at the parkrun comment and threw in 2 in the 18 weeks so I can get my fix :) There are a couple of HM options but I will most likely go with Bohermeen for convenience, it should fall 5 weeks out from the race.

    I had thought about doing either the Raheny 5 miles or the Trim 10 miles, both are at the end Jan/ beginning of feb, I have an extra week to play with in the plan that I need to insert so I will figure that out once the race dates are set. Does anyone have any thoughts whether a 5 mile or a 10 mile would be best 11 weeks into the plan?

    So this Meno The Changes is what it now looks like, I don't like not knowing so I've put in the daily mileage for the rest of the week and included the strides every Tuesday. I've started with 6 days running from the off, hopefully the fact that there are a lot of small miles days is ok, I'm fitting them in in my lunch hour.

    I have booked aquinn for 18th March for *that* session, Anna if you're around too!!


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  • #997
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    That looks pretty good a t first glance.
    I'd say if you are doing a parkrun then tone down the midweek session a touch.

    Also I have heard rumours that the Bohermeen half is on the 13th March this year :o which if true put it 4 weeks from Rotterdam. Hopefully that's not true but if it is I'd recommend racing Trim Instead. You could still do Bohermeen as a 'session' i.e. get long warm up and do it at MP (something like 20 with 13.1 at MP would be a great session).


  • #998
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    menoscemo wrote: »
    That looks pretty good a t first glance.
    I'd say if you are doing a parkrun then tone down the midweek session a touch.

    Also I have heard rumours that the Bohermeen half is on the 13th March this year :o which if true put it 4 weeks from Rotterdam. Hopefully that's not true but if it is I'd recommend racing Trim Instead. You could still do Bohermeen as a 'session' i.e. get long warm up and do it at MP (something like 20 with 13.1 at MP would be a great session).

    TBH I prefer the idea of running it as a session, less pressure! I had looked at Brighton on 28th Feb and Luke mentioned a half in Spain also on 28th but that's too much hassle I think. Ok will include Trim as a race too. Thanks N :)


  • #999
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,765 ✭✭✭✭Murph_D


    Watch out there, FD, you have week -6 beginning 29th Feb and Week -7 beginning 1st March (should be 7th). That means your big 14m @ MP session is on the 24th March, not the 18th! (Looks like the plan starts and finishes on the right dates though for the 17 weeks).


  • #1000
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Murph_D wrote: »
    Watch out there, FD, you have week -6 beginning 29th Feb and Week -7 beginning 1st March (should be 7th). That means your big 14m @ MP session is on the 24th March, not the 18th! (Looks like the plan starts and finishes on the right dates though for the 17 weeks).

    Thanks D, I need to sort the HM dates too and the race is 10th April so will have 18 weeks. I'll fix it properly tonight for anyone that's already downloaded it come back tomorrow :)


  • #1001
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    The Meath road league is normally announced at the Meath awards night which is on the 15th of this month.

    Edit: 1,000th post on your log.


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  • #1002
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    tang1 wrote: »
    The Meath road league is normally announced at the Meath awards night which is on the 15th of this month.

    Edit: 1,000th post on your log.

    thanks B :) hopefully will be getting to 1,000 miles soon too!


  • #1003
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    Meant to post this yesterday but slipped my mind!! The Rock and Roll Half Marathon in Kinvara, Co Galway is on the 5th of March next year, it's suppose to be a good race. Think Bulmers and Duanington have done it a few times and would recommend it. I'll be considering it if Bohermeen does happen to be on the 13th of March '16.


  • #1004
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    cool thanks! there might be one in Mount Juliet in mid February too, 5 weeks is a little tight for my liking although as meno said, I could do it at MP, if I ever find out what that is :D Glad you're feeling better!


  • #1005
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    Not to put you off, but if my memory is correct the Mount Juliet half is two loops of the 10k route plus a bit added on. That means running a bitch of a hill four times during the race.


  • #1006
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    tang1 wrote: »
    Not to put you off, but if my memory is correct the Mount Juliet half is two loops of the 10k route plus a bit added on. That means running a bitch of a hill four times during the race.

    and you know how much I love hills!!!! balls, ok thanks. Might be Galway so, lets see what date they set for Bohermeen, mind you, that's two loops with a hill too..


  • #1007
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    Firedance wrote: »
    and you know how much I love hills!!!! balls, ok thanks. Might be Galway so, lets see what date they set for Bohermeen, mind you, that's two loops with a hill too..

    I told you lies about hills before, couldn't do it again.


  • #1008
    Myles Splitz
    Closed Accounts Posts: 1,306 ✭✭✭Myles Splitz


    Just catching up on the discussion on HR for Marathon, this popped up for me yesterday discussing same topic.

    It was some decent advise from a 2.15 marathon runner
    The trouble with running to a HR for your first fast marathon is that you don't know what you as an individual can sustain for 26.2 miles. Everyone is different, some people when they are conditioned perfectly can get very close to their anaerobic threshold for the whole of a marathon (so around 90%) , others may never be able to maintain more than about 80% no matter how hard or well they train. I have found out what I'm capable of by running lots of marathons with a monitor on so I have my own data to review. I would suggest for your first one you use the HR monitor as a "sanity check" , go out at a pace you feel is achievable and keep an eye on the HR. If it reaches a level you know is just unrealistic to sustain then back off a bit before it's too late!


  • #1009
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Myles Splitz wrote: »
    Just catching up on the discussion on HR for Marathon, this popped up for me yesterday discussing same topic.

    It was some decent advise from a 2.15 marathon runner

    Thanks L, yeah it looks like I need to find a pace & then use both during the training. I hadn't thought about wearing the hr strap during the marathon itself but makes sense to do that & use to monitor although id imagine my hr will be through the roof before we even start:)


  • #1010
    Duanington
    Registered Users, Registered Users 2 Posts: 2,984 ✭✭✭Duanington


    tang1 wrote: »
    Meant to post this yesterday but slipped my mind!! The Rock and Roll Half Marathon in Kinvara, Co Galway is on the 5th of March next year, it's suppose to be a good race. Think Bulmers and Duanington have done it a few times and would recommend it. I'll be considering it if Bohermeen does happen to be on the 13th of March '16.

    Just spotted this Tang - its actually the Kinvara Rock N Road half, don't think its the same crowd that arrange the rock n roll series. I've only ever done the 10k but I know a few that have done the half and spoke highly of it ( think you're right about Bulmers doing too). It's not flat or fast but is well organized, on a "fair" route in a beautiful part of the country. One of those races that seems to just have something special about it


  • #1011
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    Duanington wrote: »
    Just spotted this Tang - its actually the Kinvara Rock N Road half, don't think its the same crowd that arrange the rock n roll series. I've only ever done the 10k but I know a few that have done the half and spoke highly of it ( think you're right about Bulmers doing too). It's not flat or fast but is well organized, on a "fair" route in a beautiful part of the country. One of those races that seems to just have something special about it

    Rock and Road, apologies. Stupid fat fingers!!


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  • #1012
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    tang1 wrote: »
    Rock and Road, apologies. Stupid fat fingers!!

    what you mean your gross super virus didn't make you fingers skinnier!!


  • #1013
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    So thanks to Murph for pointing out I'd made a balls mistake with the dates on the plan, twice actually as I though I had 18 weeks to play with, also had minor heart failure when I looked (properly) at the long runs wondering how on earth I'm going to run 22 miles at my current easy pace.. Half marathon date & place still to be decided.

    Meno the changes

    So back to actual running, I'm going to change the way I log so I can see clearly week to week month to month what I'm doing. Happy enough with this, lots of 6 day weeks and building the mileage bit by bit.

    week mon tues wed thur fri sat sun TOTAL Strength Yoga Swim
    28sept-4th oct 3.7 3.4 4 5 5.2 7.8 29.3
    5-11th Oct 3.1 4.2 3 5 5.1 4.8 4.5 29.9
    12th-18th 4 2.1 4 4.4 10 24.5
    19-5th Oct 4.2 4.3 5 4.9 9.3 5.4 33.5
    26-1st Nov 0 4 5 4 8.6 4 8 33.6 30 mins Fri 30 mins Sat 30 mins sunday
    2nd-8th Nov PLan 4 - actual 4.59 @ 11:19 avg HR 132. Lunchtime Run, very warm, beautiful day for a run, feeling a bit tired after last weeks mileage 5.5 - Actual 4 @ 11.22 avg HR 135, forgot to look before I left & assumed another 4 miles today, damm, didn't even get in the extra .5 today, struggled to keep HR down today, not a great night sleep & was feeling a bit off over the morning so probably just tired. Another lovely day, cooler than yesterday. monday pm tues 30 mins hips

    about 5 mins after I registered for Rotterdam my foot started hurting, really, does it know what I did?? I think I have sussed it though as it was quite sore again after last nights yoga, some of the standing warrier poses are definitely causing an issue so I need to only do the stuff relating to my hips.


  • #1014
    Bungy Girl
    Registered Users, Registered Users 2 Posts: 3,355 ✭✭✭Bungy Girl


    Firedance wrote: »
    about 5 mins after I registered for Rotterdam my foot started hurting, really, does it know what I did??

    It sure does! I registered for Jingle Bells yesterday and ended up in physio :rolleyes:


  • #1015
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    adding in tonights run, first ever running streak, 9 days straight..

    2nd-8th Nov
    mon  4.59 @ 11:19 avg HR 132. 
    tue  Actual 4 @ 11.22 avg HR 135
    wed 4 miles @ 11:06 avg HR 134 followed by .5 miles @ 6 x 100m strides


  • #1016
    hillsiderunner
    Registered Users, Registered Users 2 Posts: 1,672 ✭✭✭hillsiderunner


    Firedance wrote: »
    and you know how much I love hills!!!! balls, ok thanks. Might be Galway so, lets see what date they set for Bohermeen, mind you, that's two loops with a hill too..
    tang1 wrote: »
    I told you lies about hills before, couldn't do it again.

    Errrr ....:confused:... I thought you liked hills?


  • #1017
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    hillsiderunner wrote: »
    Errrr ....:confused:... I thought you liked hills?

    I LOVE hills!!! when I'm jogging up them as part of a LSR or even the occasional hilly parkrun but not in the middle of a race when they go on for miles and sap every bit of energy I have left..... Its especially hard when *someone* has told you 'there's only one hill, the rest is flat' and this turns out not to be true :pac: :pac:


  • #1018
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    Firedance wrote: »
    I LOVE hills!!! when I'm jogging up them as part of a LSR or even the occasional hilly parkrun but not in the middle of a race when they go on for miles and sap every bit of energy I have left..... Its especially hard when *someone* has told you 'there's only one hill, the rest is flat' and this turns out not to be true :pac: :pac:

    You still PB'd, quit your whining!!!


  • #1019
    aquinn
    Registered Users, Registered Users 2 Posts: 2,968 ✭✭✭aquinn


    tang1 wrote: »
    You still PB'd, quit your whining!!!

    Don't mind her, she was told not to blame the pacer. You're obviously a fantastic patient, so tolerant to others when sick :p


  • #1020
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    tang1 wrote: »
    You still PB'd, quit your whining!!!

    I see you're feeling better then? I was going to ask how's your VD but a) I'm not sure I want to know the answer and b) others might misunderstand and think you have something else :p


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  • #1021
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    aquinn wrote: »
    Don't mind her, she was told not to blame the pacer. You're obviously a fantastic patient, so tolerant to others when sick :p

    Just shows she's a MASSIVE sandbagger when she's able to PB on a tough course like Longwood and strolled the likes of Dunshaughlin!!!


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