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DCM 2015 Graduates: Chapter Next!
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15-11-2015 9:27pm#1
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Well done N! That's a great intro
I'll be following this thread with HUGE interest and am really looking forward to seeing how you all develop as runners over the next 12 months. You have a fantastic block of training behind you and 'now is the time' 
to capitalise on this. You are in great hands with your new mentor, if I didn't have my current set up, this person would be my first port of call.
There will be something in the New Year for you to take part in and the training you do here will allow you to do so with style Mysterious, eh?! I will be rounding you all up and frogmarching you to the *thing* so watch out 
It will involve some nakedness but you won't have to go outside, you could even 'do it' on the table......
Best of everything to you, Graduates of 2015!0 -
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Woohoo, I've been really looking forward to this thread!
Thanks for kicking it off
a) What are your main running goals for the next 3 to 12 months?
Right now I'd like to recover from the marathon! I picked up some sort of niggle/strain somewhere around the back of my left thigh during the marathon and continued to run on it until last week as it slowly got worse (naturally I was NOT running at recovery paces :rolleyes:), so ended up taking a 6 day break this week. It appears to have gone away for now, so I did a run this evening
I think I'll focus on shorter distances (following a 5k plan) between now and spring, then consider doing next year's DCM.
Race wise, I'll be doing Jingle Bells 5k (sure, who around here isn't :pac:), the Christmas Cracker 5k in Santry on the 27th December, possibly the Trim AC 10 mile in early Feb. (a good excuse to pop up to my sister and a well setup race, did it last year - though maybe the Raheny 5 mile would be more appropriate), the MSB St. Patrick's Festival 5k and maybe some of the ALSAA track races (looks like I'll be missing this week's one).
I'd like to learn how to do "real" training session runs (intervals, hill sprints etc. - I guess they come with doing 5k training plan). I'm not too pushed on gym work for now, though I guess I might end up in there when the weather's woeful.
I also heard that Santa got me a Garmin for Xmas (replacing the Nike+ app on my phone), so I'll be tracking my heart rate etc. soon enough and see how that'll influence my training. I might even join Strava and feel like a real runner
Between now and the end of the year I'd like to break sub-20 for 5k (should be very do-able), no idea what targets for next year might look like.
b) In what way do you see this thread helping out?
Sure I'd miss you lot if I weren't on it
As we all found out, communally tracking progress is fun. I figure we'll be going through similar enough things and learning similar lessons, even without the focus of a single event.It will involve some nakedness but you won't have to go outside, you could even 'do it' on the table......
:eek:
:pac: 0 -
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Well done N! That's a great intro I'll be following this thread with HUGE interest and am really looking forward to seeing how you all develop as runners over the next 12 months. You have a fantastic block of training behind you and 'now is the time' to capitalise on this. You are in great hands with your new mentor, if I didn't have my current set up, this person would be my first port of call.
There will be something in the New Year for you to take part in and the training you do here will allow you to do so with style Mysterious, eh?! I will be rounding you all up and frogmarching you to the *thing* so watch out It will involve some nakedness but you won't have to go outside, you could even 'do it' on the table......
Best of everything to you, Graduates of 2015!
Intriguing....... 0 -
a) What are your main running goals for the next 3 to 12 months?
I'm going to start this training plan for the next 8 weeks while I decide which route I'm going to take. I've done no 5k races in a while, and I'll like to concentrate on some shorter distances for a few weeks.
Come the new year, I'm not 100% sure. I am either going to start training for 4:30 or lower in the Limerick Marathon, but I'm also thinking should I just focus on some of the half marathons which require a lot less recovery? Looking at the calendar, I can do the following
April - Connemarathon
May - Killarney Lakes, Burren Half, Limerick maybe
June - Cork City, Portumna ForestHalf, Waterford
July - Killarney again!
Sept - Dingle, maybe Belfast
Oct - Galway
If I focus on the Limerick marathon, I can pretty much eliminate all the April and May races and probably half the June ones too.
Time wise I'm going for
5k: Sub 25 - I may have this done by the end of the year, so will be going for sub 24 then
10k: Sub 50
10 Mile: Sub 1:28 (Will probably only run Ballycotton)
Half: Sub 2
b) In what way do you see this thread helping out?
Much the same way that the Novices thread helped - advices and uplifting comments when you need them! 0 -
Lovely introduction nop! Thank you! I fully intend to follow and contribute to the thread. I loved being part of the novices group and want to keep on going with the rest of my fellow graduates!
a) What are your main running goals for the next 3 to 12 months?
I've started what I call 'Project Speedy' and am working on improving my 5k and 10k times. Myles Splitz is helping me. All the gory details can be found on my new training log 'Times, they are a changin'. I have already completed my first full week of training and I'm really enjoying it. Lots of variety, it's challenging but not impossible. I'm really excited for what's ahead!
I'll be at the Jingle Bells 5k to see what kind of time I can pull off which will then inform my training for the rest of the winter. It's been a very long time since I last ran a 5k for a time! I'm very interested to see what will happen at the Jingle Bells! (A little nervous too!) Next year/spring...I guess we'll see how the speedwork improves and go from there! Definitely planning to run another marathon in the future so I do need to keep that in mind too!
b) In what way do you see this thread helping out?
It really helps to see what others are doing and how they are progressing. It helps to have the input/advice/encouragement from others and especially now that we all know each other and our running pretty well. Being part of a running community has always been motivating for me.0 -
Thank you nop
DG - I am intrigued!
a) What are your main running goals for the next 3 to 12 months?
<25 min 5k
<50 min 10k
They are my only goals until they are achieved. When I hit those targets I'll look at my next goals.
b) In what way do you see this thread helping out?
In much the same way as the novices thread helped. It's a "safe" place, no such thing a stupid question, and people around you who know what you're at and "get it".0 -
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a) What are your main running goals for the next 3 to 12 months?
In the very short time, translate the marathon training to faster times over 5k. I have already tried my hand at a local parkrun and was pleasantly surprised with a good chunk off the last time I tried on the same course. How can I sharpen up more, specifically for shorter distances?
Over the winter, I'd like to go into sustaining mode and train regularly to keep the fitness. Any recommendations, plans, on how best to achieve this?
In 2016, I'd like to work on the HM distance (the only distance I didn't race since starting training for DCM), and possibly try my hand at being a balloon-carrying pacer. I certainly won't have the pedigree that many of the 'real' pacers have, but I should be able to assist in getting people over the line in 2h or 2h10 for a HM, or 25 minutes in the local parkrun
b) In what way do you see this thread helping out?
Keeping in touch with the former Novices, reading about the progress, highs and lows, and primarily the race reports. I love reading about the mental battles during the hard races, it is really very useful.0 -
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Woohoo - we're off again!!
Really looking forward to continuing the journey on this, and hopefully meeting some of you guys in 2016!!
a) What are your main running goals for the next 3 to 12 months?
Lots of things spinning around in my head, and want to compete in a number of races as well as try to set a couple of PB's as well. I want to keep some variety in my training so cycling will be back (but not so sure about the dark side..)
Races:
Mulitple 5 & 10K's - hopefully starting with the Cork Airport Runway 5K on Saturday night at midnight!!
Fota Duathlon in Feb
1 Long distance Adventure Race (Killarney or Dingle or Gaelforce)
Ballycotton 10M
Couple of HM's
Dublin Marathon 2016 (and stay up in Dublin on the Sunday night for a hoolie!)
Dark Side.... dependent on growing gills in the next few months
Some targets (some general / some specific):
5K - 19.59
10K - 42.30
Ballycotton 10M 69.59
DCM: 3:25 (10 minutes off this years time)
We just bought Mrs J a new racing bike yesterday (first bike in 25 years) so she has committed to cycling the Ring of Kerry with me next year!
b) In what way do you see this thread helping out?
Really just building on everything for the last number of months. Hopefully we can continue to help each other out, and I would hope to contribute more this time rather than asking for help!0 -
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Well folks, I am delighted to announce that Myles Splitz has agreed to be our mentor for the foreseeable future!
Myles, also known as ecoli, is well respected for his coaching and physiotherapy knowledge, and his knowledge of the sport itself, past and present. He has a reputation as being "unfailingly helpful", and his advice, guidance, and encouragement can be seen all over the training logs here on boards. Lastly, a quick look at his own log here reveals that he's a pretty impressive runner himself! Thanks in advance on behalf of all grads, Myles!
So, let's get started. From reading the above thread, there seem to be a couple of trends (not unexpectedly) in what the graduates are hoping to get some initial guidance with.
1> How best to sharpen up for a race like the Jingle Bells 5k, or any local parkrun? There are plenty of training programs out there, but what would you recommend?
For example, I personally would be unsure what time to target. I used to get around 5k in about 22:2x, but I surprised myself with a 21:4x in my local parkrun last weekend. The marathon training seemed to have really helped, even for the shorter, faster stuff (well, "fast" is relative!). Best to be aggressive with goal-setting? And what about the weekly mileage, for some of us this is creeping up again towards 30M and above. Too soon? :pac:
2> Most of us have come to the conclusion (with some gentle nudging from DG! :cool:) that targeting the Clontarf HM, the Clonakilty Full, and a few more races this side of Christmas is not recommended. For those of us who are looking to go "the distance" again (e.g. DCM 2016 or another fall marathon), what would a typical 2016 race calendar look like?0 -
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Thank you for that very generous introduction nop98.
First off I just want to say a huge congrats to you guys, Clearier and Dubgal on the Novice thread. I dipped my toe in every once in a while but the effort that went into it was immense. You guys really don't know how lucky you had it with her.
(really puts the pressure on me as the bar has been set)
Some of you I have met through treatments, the others I hope to meet at races along the way.
Will start of with some ground rules
- No such thing as a silly question. The only stupid question is the one not asked. I have been coaching nearly 10 years and some of the most insightful questions I had been asked were ones which alot of people would dub "something that everybody knows" because sometimes it is important to question the very basics just because everybody does it. As such I encourage everyone to ask away on anything the are unsure of. If you do not wish to put yourself out there the PM me and I can post the question and answer as anonymous.
My hope for this thread is to not only guide you over the coming months in terms of races and PB's but hopefully arm you with an understanding of different training methods so that you can be informed in evaluating the plans and coaches out there to cut through the BS and find out what is best for you.1> How best to sharpen up for a race like the Jingle Bells 5k, or any local parkrun? There are plenty of training programs out there, but what would you recommend?
For example, I personally would be unsure what time to target. I used to get around 5k in about 22:2x, but I surprised myself with a 21:4x in my local parkrun last weekend. The marathon training seemed to have really helped, even for the shorter, faster stuff (well, "fast" is relative!). Best to be aggressive with goal-setting? And what about the weekly mileage, for some of us this is creeping up again towards 30M and above. Too soon? :pac:
With regards to upcoming parkruns and Jinglebells most of you may find that you come off the marathon in PB shape over the shorter distances despite not doing any specific work for them. This is because both marathon and 5k are basically events based around aerobic strength as such many of the aspects of marathon training will transfer over.
For anyone planning on doing parkruns in the next few weeks my advice would be to keep things nice and handy. Your short midweek runs 45-60 minutes at easy effort and your long run no more that 90 minutes. You can add a few strides after 2 of your runs a week (20-30 seconds at higher effort i.e not flat out sprints with 2-3 minutes walk in between just to get the legs turning over. This for the majority of people should be enough to see noticeable differences over the 5k unless you have been locked up the last 4 weeks on a strict diet of beer, kebabs and the left Halloween treats :P
With regards plans we will be going ahead and compiling a boards graduates plan that will start in December (in mean time I will post bridging gap week next week to ease people back in
With regards other plans however I am more than happy to give my input and feedback on any others might want to follow. In terms of 5k's there are plenty from Hal Higdon, running planet,Runnersworld, P and D Advanced Road Racing, Steve Magness, Pete Magill
Some of these may seem daunting or the mileage out of reach but if you learn why things are there you can tweak the plans to suit your needs.2> Most of us have come to the conclusion (with some gentle nudging from DG! :cool:) that targeting the Clontarf HM, the Clonakilty Full, and a few more races this side of Christmas is not recommended. For those of us who are looking to go "the distance" again (e.g. DCM 2016 or another fall marathon), what would a typical 2016 race calendar look like?
With regards races the world is your oyster. The great thing bout 1500m on track to Ultra marathons is that they all share one vital component; aerobic strength is the key to them as such which way you go really depends on you
To give you an idea of some races across all disciplines that might be of interest to people
Track - ALSAA Winter League
Cross Country - http://bhaa.ie/ (2016 Calendar not yet available but plenty of early spring XC
Mountain running - http://www.imra.ie (site currently down
Road RacingRoad Racing Calendar
Ultra Running http://www.athleticsireland.ie/competition/ultra-running/
Just because you started out as a marathon runner doesn't pigeon hole you and there are plenty of examples of it throughout the board
Chivito550 started off as a marathon runner and is now competing in Sprints an trying his hand at long jump
Krusty Clown took the route you guys are going at the moment from this to this with dabbling in 400m to Ultra races along the way
KielyUnusual went from marathoner to middle distance track runner.
The point I am trying to make is not to be afraid to try anything and you don't have to hyperspecialize in a particular event because of any preconceptions or beliefs of speed etc.
The training will be designed around getting you aerobically strong and making you an all round more complete runner whatever avenue you pursue but it will all be beneficial if you do go down the marathon route again next year.
I had hoped to post the Lord Mayors 5 alive challenge as a target to get people to try a wide variety of races however it is already booked out so we may try and create our own version for graduates. I think looking to 2016 Raheny is usually the first port of call for graduates so we will look at designing the boards program around targetting that unless the majority want to aim for another race?
Hope that is enough to start off and live up to my predecessors0 -
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Myles Splitz wrote: »No such thing as a silly question. The only stupid question is the one not asked.
Hi Myles! Thanks for taking this on
First stupid question: How should you think about time goals when starting a training cycle, and how should you tune/adjust paces to suit?
My marathon training was all over the shop pace-wise, part of the problem was that it was hard for me to know what paces to be running at as I wasn't sure what pace I'd be running my races at.0 -
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Hi Myles! Thanks for taking this on
First stupid question: How should you think about time goals when starting a training cycle, and how should you tune/adjust paces to suit?
My marathon training was all over the shop pace-wise, part of the problem was that it was hard for me to know what paces to be running at as I wasn't sure what pace I'd be running my races at.
Definitely not a stupid question given it is one that I reckon is applicable to about 95% of us as runners get it wrong in some shape or form (easy runs too fast, workouts too fast/slow, over/underestimate ability in races.
The problem is that many set time goals at the start or a training cycle and train according to those goals (trying to run a 3.30 marathon for example is 8 min per mile MP therefore people set out with a plan at that being the training pace from day 1 depite maybe not being there just yet)
Does that mean you can't have a time goal in mind? not at all
Personally with my own training I generally have an A standard time set out that I would like to hit (often over ambitious) however if training goes really well it would only be in the few weeks building up to race that the times would start to get close to those paces and if they don't then the time is not realistic and need to adjust.
Day 1 of training is usually a good bit off that though and it is important to remember that effort is what counts however this is something that takes time to learn. There is no point telling someone to run at 5k effort if there only experience was running it over a year ago and either blowing up or going off too conservative.
There are a number of ways you can determine paces - online calculators, HR, pace guides etc and these can be good starting points but ultimately we want you to get to the stage where if Storm Barney returns down the line you be able to make allowances for that and still run the same effort.
People can get too disheartened by the watch and sometimes you need to just ignore it and get down to the feel of racing which is something which needs to be developed and has become somewhat of a dying art to an extent (not just in Novices but in the sport in general)
For races for now (in particular 5ks like Jingle bells or Park run coming up) my advice is to head out the first km at your current PB pace. See how you feel after this if you feel strong pick it up if not try to maintain. Racing is like anything, you get better the more you practice.
Regarding paces I will be giving general pace range guides for all sessions on the plan coming up but to start off here is the kind of ranges I would normally use
Easy Pace| 5k + 2.30-3 min per mile|
Steady Pace| 5k + 1.15 - 1.45 sec per mile|
MP| 5k + 45 sec - 1.15 min per mile
HMP| 5k pace + 25-40 sec per mile
10k| 5k + 15-30 sec per mile
I will be going further into how to use Heart Rate and other guides once we get into the plan but for now this should provide a general guideline to get people on the right track.0 -
Thanks Myles - I've added the other way of looking at it, too #cheekMyles Splitz wrote: »
Easy Pace| 5k + 2.30-3 min per mile| 5k + 1:30 - 1:50 min/km
Steady Pace| 5k + 1.15 - 1.45 sec per mile| 5k + 0:45 - 1:05 min/km
MP| 5k + 45 sec - 1.15 min per mile| 5k + 0:27 - 0:45 min/km
HMP| 5k pace + 25-40 sec per mile| 5k + 0:15 - 0:25 min/km
10k| 5k + 15-30 sec per mile| 5k + 0:10 - 0:19 min/km0 -
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