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Every accomplishment starts with a decision to try
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Bungy Girl wrote: »The official time are gun times! So doesn't that mean you got a PB ???
ha! no I don't think so, I don't know
Meno posted over on the graduates thread saying that you could take your watch time in circumstances like today but the official results are the official results right?
And anyway, you don't count times on this course so in fact, by BG standards I actually did WORSE.... I"m going back to cry into my cushion again
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ha! no I don't think so, I don't know Meno posted over on the graduates thread saying that you could take your watch time in circumstances like today but the official results are the official results right?
And anyway, you don't count times on this course so in fact, by BG standards I actually did WORSE.... I"m going back to cry into my cushion again
Jeez talk about a Drama Queen...... Run the Tom Brennan 5k and put today's race to bed, no excuses then.0 -
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New poster of the year??
oh god!! am MORTO
thanks for the lovely 'IRL' comment btw (and now we all know what it means!!) but as I said to ososlo I'm just doing what you guys do, you've given me so much good advice, the least I can do is stand & scan a few tokens every now and then, plus the scones are yummy! My vote's going to Nop 
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oh god!! am MORTO thanks for the lovely 'IRL' comment btw (and now we all know what it means!!) but as I said to ososlo I'm just doing what you guys do, you've given me so much good advice, the least I can do is stand & scan a few tokens every now and then, plus the scones are yummy! My vote's going to Nop
mine too...
ah no, Nop will now be my second choice (sorry Nop)
Sorry I missed you yesterday and well done, good performance in terrible weather!0 -
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Sunday 6th December 10 miles @ avg hr 127, avg pace 11:04, avg cadence 168
Rubbish sleep last night, there was some scratching overhead & eventually had to put in ear plugs to block it out :eek: as long as they stay up there I don't care, show yourselves buddies and its TOAST, the dog will get you so I wasn't sure how I was going to get through this run. Had toast & a glass of berroca for brekkie and headed up to meet a clubmate in the PP at 9am.
Turned out to be an absolutely super run, ran down Chesterfield Ave, up by the Garda HQ and onto North Road, 5 miles brought us back to the cars where I lost my running mate, dug the ipod out of the car and headed around the same route again. It was a beautiful morning in the park, I tried to take a few photos but they don't do it justice.
Here
and
Here
Really enjoyed this although the mile 8.5-9.5 I was struggling to keep the HR down, possibly the after affects of yesterday. The right hip is a bit sore and I noticed some numbness travelling down through the leg. I have a physio app for tomorrow to iron out the few niggles before the marathon plan starts, perfect timing so. This was a step back week
weekly total 27.2
MTD 24
YTD 1,106.5
This came on the car radio on the way home so I'm well and truly in the festive spirit now 0 -
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Rubbish sleep last night, there was some scratching overhead & eventually had to put in ear plugs to block it out :eek: as long as they stay up there I don't care, show yourselves buddies and its TOAST, the dog will get you
Mouses?
I'm on the hunt again myself
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Nice photos but it looks a lot earlier than 9am ..0 -
So, time for a log name change
The decision to do Rotterdam came after watching many super performances at DCM, I was inspired, especially by those who, like me, had a terrible day in 2014. The last 6 weeks or so I've spent upping my mileage and working on my niggles and digging into my deeply buried positive mental attitude to give myself the best chance possible to achieve my goal. I do have a target in mind but it's not fixed in stone and I will review my progress every few weeks.
Just two goal races along the way, Trim 10 mile and Kinvara Rock n Road Half Marathon – I hope there's a decent welcome in the whest when I get there and yes TBL I'm looking at you
I've finally put together the training plan, including the races, hopefully I've done a reasonable job of working out step back weeks etc. I've also changed the sessions back to Wednesdays and the plan is to do them running into or out of work.
Rotterdam: meno marathon plan0 -
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What, for the Drama Queen bit? Ah no if there was an award for that aquinn would win it hands down, sorry.
Ah no, that's one category that was missed - 'drama queen of the year' I don't know though Tang, I reckon there would be a few strong contenders. Could be a very interesting vote. Reading some logs around here makes me think I am leading a very uneventful running life - almost like reading extracts from a novel !!
Best of luck with your Rotterdam training FD0 -
So, time for a log name change
The decision to do Rotterdam came after watching many super performances at DCM, I was inspired, especially by those who, like me, had a terrible day in 2014. The last 6 weeks or so I've spent upping my mileage and working on my niggles and digging into my deeply buried positive mental attitude to give myself the best chance possible to achieve my goal. I do have a target in mind but it's not fixed in stone and I will review my progress every few weeks.
Just two goal races along the way, Trim 10 mile and Kinvara Rock n Road Half Marathon – I hope there's a decent welcome in the whest when I get there and yes TBL I'm looking at you
I've finally put together the training plan, including the races, hopefully I've done a reasonable job of working out step back weeks etc. I've also changed the sessions back to Wednesdays and the plan is to do them running into or out of work.
Rotterdam: meno marathon plan
I like how you have put the plan in excel with notes!!
Looks good overall My only suggestion revolves around the last few long runs. IIRC the original plan had two 20 mile runs and two 22 mile runs. In both cases the first one was to be done all easy and the second one had some elements of pace in it. The reason for this was to first cover the distance before adding in MP/faster miles.
I notice in your plan there is 1 20 mile run (10 easy, 10 steady) and 1 22 mile run (22 with *stuff*). In your situation I'd do 1 of two things;
1. leave the first 20 mile run (on the week of the 15th feb) all easy and then change the 22 with 'stuff' to 20 with stuff
or
2. The week prior to these 2 runs; do the same distance all easy. Both weeks you have 18 with fast miles, change those to 20 easy and 22 easy respectively.
I'd never attempt to do a long run 'workout' without covering the distance in a previous week; it could end in tears!! Also on either of the workout 'very' long runs it might be a good idea to look at a race to do at MP. In the case of *22 with stuff* an 8 mile warmup, Half Mara at MP and a mile cool down would be perfect. Those kind of runs can be very hard to do alone.0 -
I like how you have put the plan in excel with notes!!
Looks good overall My only suggestion revolves around the last few long runs. IIRC the original plan had two 20 mile runs and two 22 mile runs. In both cases the first one was to be done all easy and the second one had some elements of pace in it. The reason for this was to first cover the distance before adding in MP/faster miles.
I notice in your plan there is 1 20 mile run (10 easy, 10 steady) and 1 22 mile run (22 with *stuff*). In your situation I'd do 1 of two things;
1. leave the first 20 mile run (on the week of the 15th feb) all easy and then change the 22 with 'stuff' to 20 with stuff
or
2. The week prior to these 2 runs; do the same distance all easy. Both weeks you have 18 with fast miles, change those to 20 easy and 22 easy respectively.
I'd never attempt to do a long run 'workout' without covering the distance in a previous week; it could end in tears!! Also on either of the workout 'very' long runs it might be a good idea to look at a race to do at MP. In the case of *22 with stuff* an 8 mile warmup, Half Mara at MP and a mile cool down would be perfect. Those kind of runs can be very hard to do alone.
thanks meno, I'll have a look at those now, that's another sat morning I owe you 0 -
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Notwork Error wrote: »Just a question for Meno. What's the thinking behind the 14 mile run with 10@ HMP? That session looks cruel and over the top, I wouldn't be able for it anyway. Would a tempo run not be better placed there?
I missed that!! Definitely wasn't in the original plan, I assume it's a typo by FD? It's surely supposed to be 10 @MP I'd imagine?
I definitely agree that would be a suicidal session for anyone!!
Edit to say: The 4 x 2 @ HMP was probably supposed to be a sharpener for a HM race (this is all taken from the 2012 Graduate thread in the build up to DCM so I don't remember everything and haven't it wrtitten down) but in this context I think it's fine as a way of breaking up the monotony of MP miles although 3 x 2 miles is probably plenty. 0 -
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I missed that!! Definitely wasn't in the original plan, I assume it's a typo by FD? It's surely supposed to be 10 @MP I'd imagine?
I definitely agree that would be a suicidal session for anyone!!
Edit to say: The 4 x 2 @ HMP was probably supposed to be a sharpener for a HM race (this is all taken from the 2012 Graduate thread in the build up to DCM so I don't remember everything and haven't it wrtitten down) but in this context I think it's fine as a way of breaking up the monotony of MP miles although 3 x 2 miles is probably plenty.
I'll have a look at that too, I copied it over from murphs file but I did swap stuff around to match my race dates so could have changed something by mistake, will have a look in the morning 0 -
I spotted another mistake!!
If you look at the notes/comments on the week after the trim 10 mile, it says to skip the wednesday session if you've raced the previous weekend. Given that, I'd either drop the 4,3,2,1 session or move it into the following Wednesday (replacing the 4x 2 @ HMP). You really need to recover for a week after racing a 10 mile race.
Also no matter what it says on murph's file take the 10@ HMP out. I'd have said the same to murph if I'd seen it there 0 -
Notwork Error wrote: »
It's just that the workout differs with the pace of a runner. For FD, HMP would be around aerobic threshold which is roughly 2 hour pace which would mean FD would be running at AeT for 90+ minutes which is a huge workload, most elite athletes will run 10-12 miles at most at that intensity but it equates to less than 60 minutes for them so if FD was to run that workout, she would be running at the same intensity as an elite but for longer, i.e her training load would be higher than an elite which isn't right.
whaaat? don't you know how fantastic I am now running XC & everything?
I'm kidding of course, thanks for spotting that NE 0 -
I spotted another mistake!!
If you look at the notes/comments on the week after the trim 10 mile, it says to skip the wednesday session if you've raced the previous weekend. Given that, I'd either drop the 4,3,2,1 session or move it into the following Wednesday (replacing the 4x 2 @ HMP). You really need to recover for a week after racing a 10 mile race.
Also no matter what it says on murph's file take the 10@ HMP out. I'd have said the same to murph if I'd seen it there
ha, its not a good start is it keep reading!!!!
also just for note this is the file I was using as reference when I'd copied everything over from the original thread just so you can see it in its original form all together, there were no changes to this http://1drv.ms/1OOzKkS0 -
I spotted another mistake!!
If you look at the notes/comments on the week after the trim 10 mile, it says to skip the wednesday session if you've raced the previous weekend. Given that, I'd either drop the 4,3,2,1 session or move it into the following Wednesday (replacing the 4x 2 @ HMP). You really need to recover for a week after racing a 10 mile race.
Also no matter what it says on murph's file take the 10@ HMP out. I'd have said the same to murph if I'd seen it there
Wish you had noticed that a few months ago!!!!. Luckily that was one of the sessions I skipped. 0 -
ha, its not a good start is it keep reading!!!!
also just for note this is the file I was using as reference when I'd copied everything over from the original thread just so you can see it in its original form all together, there were no changes to this http://1drv.ms/1OOzKkS
It says 14 with 10 @ MP there.
Anna; Muprh mustn't have had his specs on 0 -
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Also no matter what it says on murph's file take the 10@ HMP out. I'd have said the same to murph if I'd seen it there
Just checked - that typo came from me alright. But I'm pretty sure I always did that session at MP, as is clear from the notes. (Hope I did anyway!)
Best of luck with it, AM. It's a great plan. Happy to help out on a MP session too if you're stuck.0 -
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So, time for a log name change
The decision to do Rotterdam came after watching many super performances at DCM, I was inspired, especially by those who, like me, had a terrible day in 2014. The last 6 weeks or so I've spent upping my mileage and working on my niggles and digging into my deeply buried positive mental attitude to give myself the best chance possible to achieve my goal. I do have a target in mind but it's not fixed in stone and I will review my progress every few weeks.
Just two goal races along the way, Trim 10 mile and Kinvara Rock n Road Half Marathon – I hope there's a decent welcome in the whest when I get there and yes TBL I'm looking at you
I've finally put together the training plan, including the races, hopefully I've done a reasonable job of working out step back weeks etc. I've also changed the sessions back to Wednesdays and the plan is to do them running into or out of work.
Rotterdam: meno marathon plan
Oi you!!!!! Just spotted this now... So you're gonna snub me in Kinvarra for that auld grumpy bogger
I'm off to withdraw all my votes I gave you 0
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