DCM 2015 Graduates: Chapter Next!

Right Folks

Week one done and dusted. A few minor niggles by the sounds of things but hopefully most of you came through in one piece and were not completely turned off the plan.

This week is gonna be a race week so you will be lacing up your flats and taking to the streets. We want you to to have a 5k effort that you can see where you are at and establish base training paces. These won't be set in stone especially as the wind, going off too hard or a number of factors can influence this but it will just be a way of seeing whether current training paces are in line or need to be adjusted.

Week 2|
Monday|OFF
Tuesday| 45 minutes easy
Wednesday| 30 minutes easy + 6*100m strides
Thursday| OFF
Friday| 15 minutes recovery
Saturday| Race
Sunday| 30 minutes very easy
.
With the strides this is not a workout or a sprint. The aim with these is to speed up to around race pace it should not feel hard at all. Also the distance does no have to be exact simply 15-20 seconds approx with a nice long walk back recovery (2-3 minutes) this is just to get the legs ticking over a little bit

With the recovery on Friday this is to be pain stakingly slow (i.e nearly feel like you would be moving faster if you just started walking) This is just to get a bit of increased blood flow into the legs to help freshen them up before race day.

Sunday's run is also as slow as needed. Err on the side of caution after. Running the day after a race is not a high injury risk at all but running too fast the day after a race is so be sensible

Target Races

This has already been brought up by some so it is time to start getting it official. We are going to be aiming for 5m-10k around the end of January-first two weeks of Febuary.

The training will be designed around getting you guys into the best possible shape between now and them for these distances (and making sure we come through Christmas in tact

I have had a look around at races in order to make sure that there are options around the country for this time and will list them and let the people make an executive decision on which race is the most suitable as being the official target race

Location|Date|Race
Galway|17th Feb|Tuam 8k
Dublin|31-Jan|Raheny 5 mile
Carlow|31-Jan| Charlie Curran 10k
Kildare|6-Feb| Rathcoffey 10k
Wexford|14th| Enniscorthy 10k

Ultimately only one of these will be the target race however hopefully it gives people options no matter where in the country they are

Peter D61 wrote: »

Hi Myles, I am doing the aware 10k on 12th Dec instead of jingle bells, what should I do differently next week?
Thanks

Give your niggles, keep pace easy, avoid hills and foam roll this lad

https://breddydotorg.files.wordpress.com/2013/05/tensor-fascia-latae-tfl-muscle.jpg?w=594


No more than 40 minutes any one day.

hot buttered scones wrote: »

I have two questions Myles. Firstly, I'm undecided as too whether or not I'll race this week. If I do, it'll be parkrun on Saturday. If I don't do parkrun should I just do 45 minutes easy, or should I do something with a bit more pace?
Secondly, I've already picked a goal race that's closer to home for me - the Dungarvan 10 mile on Jan 31st. I've already registered for this. So the question is is this plan for me? Or can I follow this plan but just make my long runs a bit longer?

The plan will be designed to get you aerobically fit so while it is more tailored towards 10k it will be endurance based so you will be able to run a solid 10 mile time off it. The training is all about building the engine and chassis (to take a term from another boardsie) in order to develop your overall running athleticism going forward to provide to basic tools that can be developed no matter what distance you take up in the future

chrislad wrote: »

I'm the same. I have my staff party on Friday night. While I don't drink, I don't know if I'll have time on Saturday to make it to my parkrun, so I might just do a longer easier run, and do the 5k race next week.

Regards what to do if not running Race on Saturday I would advise the following

15 min warm up, 20 minutes @ 5k pace + 25 seconds per mile (approx 15 sec per km), 15 min cooldown

runnerholic wrote: »

Myles, would you recommend doing both the Jingle Bells 5k this Saturday and the Aware 10K the following Saturday? and if so what sort of plan should I follow to do both? I have signed up for the 5k but not the 10k yet.

Racing multiple weeks in a row can be manageable but will require taking it very handy in between. Normally I try ad reserve this for coming near the end of a season (plan on taking a few light weeks after)

I would keep mileage relatively low and have a very light session on the Wednesday's just enough to keep these legs ticking over (this week follow plan and next week aim to do 60-80% the overall session with slightly increased recoveries than what is prescribed)

JacEim wrote: »

I was out on Sat night with friends so did my weekend runs on Fri / Sat.

Fri 45 mins was nice and easy (no problems there)...

On Saturday I had to drop my son to a birthday party and as it was 20 mins drive to the activity centre I decided it would be better to stay there and run, rather than coming back and then going to collect him. So, recognising the crappy weather I put on the compression tights for the first time this winter and was all dressed up dropping the little man over. (Mrs made me wear shorts over the tights - "You can't be wearing those things in front of all the other mothers", even dropping in the additional "not that there is whole lot on display"!!!). Question - what is the right dress code for tights for men - shorts / no shorts?? I prefer 'au natural'...

Have to own up to a 'slight divergence' to the plan on Saturday. It was really windy but was interested in seeing how the body felt. Was fed up with all the treadmill running and was delighted to be out on the road. Felt fast in my tights and my super cool new Asics bright yellow wind cheater which I got for €40!! (Mrs found 3 vouchers for The Edge totalling €220 when doing a pre xmas clean... so she said I don't need an xmas present now!!)
Route was pretty hilly but felt pretty good. Was pushing it along pretty well and after about 3 miles I said I would try to push to the 6M point and see how I felt. Got to 6M in just under 45mins (most of that with wind in my face), but felt pretty whacked at this point. Took a 1 minute walking break and then back running again. Got to 10M in just over 75 min and then the Garmin battery died (not charged enough), and did about a mile c/d.
Was great to be out in the fresh air, but to be honest it was pretty tough (considering I hadn't had a tough running week by any stretch..). Trying to run 4 mins quicker to get a sub 42 10K seems to be a tough ask at this point - I do not feel nearly as fit as I did in the summer when i ran a 4M race in 26:40 (in the middle of a tough running week, and which would have put me sub 20 for 5K)
The body is a strange thing...

Anyway, will try to stick to the plan this week, and am at home all week so will avoid the treadmill!
Good running this week everyone, looks like weather is going to be horrible so its HTFU time

FBOT01 wrote: »

Definitely shorts but MAN UP and dump the tights :P

diego_b wrote: »

No shorts for me!

I think this comes beyond my mentoring mandate

Definitely not qualified to comment as my fashion sense would not exactly be conventional (I'm a bit function over fashion when it comes to running gear and compression stuff )

diego_b wrote: »

James Dunne of the 30 day challenge a lot of us completed as part of our novice training has a new challenge.

It's called Run Strong Challenge and it's another 30 days. Day 1 was today...http://kinetic-revolution.us1.list-manage.com/track/click?u=1782f03224a6b20eee21331ba&id=f528a73c99&e=dd93f81d2d

His stuff is pretty good I will also be creating an alternative custom one from next week working on primary muscles that will hopefully keep things interesting for anyone who is looking for an alternative.

chrislad wrote: »

I'm swapping my race on Saturday to Sunday. In that case, should I do the 15 mins recovery on Saturday, with the 30 minutes very easy (on Sunday) on Friday instead, with perhaps, another 20 mins on Monday (again, very easy)

I would go with Friday off, 15 min recovery and the 30 min very easy on Monday. Pushing training beyond a 7 week cycle is something people tend to avoid for some unknown reason but can make things alot easier to think of each training week cycle as 10-14 days and makes things easier to juggle around. (if people did want to do this we could change the way plan is sent but for now just for convenience and feedback we will go week by week.