DCM 2015 Graduates: Chapter Next!

hot buttered scones · 10-12-2015 09:03PM

Did the hill session tonight before work. Legs felt heavy on the warmup, but I expect that the day after a physio session, especially when I've had dry needling. I'm almost always fatigued in between night shifts too. The hill was average 4% grade. I did around 170m for each interval, turned around and walk for a few seconds then slow jog back down. I ran the first interval way too hard (around 190m), so I backed off the pace for the rest of them. This was my first time doing this type of workout, and I enjoyed it to be honest. Funnily enough I felt like I could have down one or two more repeats, but I found the cool down really tough at the start. Had a light stretch when finished and headed in for the night shift.

hot buttered scones · 10-12-2015 09:16PM

JacEim wrote: »

Myles
Here's the training program from the Asics App. I entered my 5K time from last weekend along with my age / target distance/ race date etc. It told me that I should be aiming for a 68.40 time for Ballycotton. I am aiming for 69.59 but would be happy to use the training plan described in the app.

It is quite a different approach than the plan for the marathon. It only has 4 days running per week, when I would actually prefer to be running 5 times (i like to run!!).
However you can see that the pace per km is pretty fast in a lot of the runs. There is quite a bit of running reasonably close to race distance pace and two race distance runs at pretty much race pace itself..
It seems to be really focused on just simple fast runs, with no fartlek etc..
Is this a smart way of preparing for Ballycotton, or just a stupidly simple calculation from an app that I should throw in the bin ?

Mon Tues Wed Thurs Fri Sat Sun[/B]
Week 0 Jogging Jogging Rest Jogging Jogging Rest Jogging
Week 1 5K @5.51 8K @4.46 Rest 8K @ 4.46 Rest 12K @ 5.00 Rest
Week 2 5K @5.51 8K @4.23 Rest 8K @ 4.23 Rest 14K @5.00 Rest
Week 3 5K @5.51 8K @4.23 Rest 8K @ 4.24 Rest 14K @5.01 Rest
Week 4 5K @5.51 8K @4.24 Rest 8K @ 4.25 Rest 16K @5.00 Rest
Week 5 5K @5.51 8K @4.25 Rest 8K @ 4.26 Rest 16K @5.01 Rest
Week 6 Rest 5K @ 5.51 12k @4.30 Rest 5K @5.50 12k @4.30 Rest
Week 7 Rest 5K @ 5.51 12k @4.34 Rest 5K @5.50 12k @4.34 Rest
Week 8 Rest 5K @ 5.51 12k @4.34 Rest 5K @5.50 12k @4.34 Rest
Week 9 Rest 5K @ 5.51 12k @4.34 Rest 5K @5.50 16K @4.19 Rest
Week 10 Rest 5K @ 5.51 12k @4.34 Rest 5K @5.50 16K @4.19 Rest
Week 11 Rest 5K @ 5.51 8K @4.13 Rest 5K @5.50 8K @4.13 Rest
Week 12 Rest 5K @ 5.51 8K @4.13 Rest 5K Jog Rest Race
Week 13
Week 11

I'm no expert, so I can't comment as to whether or not these plans are any good. What I can tell though that I used a myasics plan to train for the Cork marathon this year and to be honest I got on fine with it. Your plan seems similar - i.e two short really slow recovery runs. one faster midweek run, and the long run at a pace which seems a little too fast compared to other plans. There should also be a build-up (or progression run) in the first few weeks and goal pace runs towards the end, and the plan is broken down into phases (base, getting faster, race simulation, recovery).It also tells you what to run for the couple of weeks after the race to recover. The 4 days a week running suited me and the plan will update your goal times based on how fast you run your workouts so if you run the fast run a couple of weeks in a row faster than prescribed it will update your goal time and training paces. For the marathon I was doing 7.5 mile runs faster than PMP midweek, and I think they paid off because I finished Cork very strong. Its also a very easy plan to follow - no wondering how to do such and such a workout and at what pace etc. It can get boring and repetitive, so there;s that and it is missing the traditional fartlek/intervals etc. I think the idea behind the midweek fast runs is to improve your lactate threshold. Maybe someone with a bit more knowledge can shed some more light on this, I'm just commenting from the point of view of someone who as used the plan and got on ok with it.

unaaine · 10-12-2015 09:17PM

Mrs Mc wrote: »

What a night got absolutely soaked and then even soaked more when a bus decided to plough through a puddle ! But have to say it's the first run I've felt good since DCM despite the rain and hail and wind was feeling like a true professional out running in these conditions. Helped along by the wind 48 mins 4.6 miles avg pace 10.26 splits11.08,10.16,10.13,10.04 really happy with that ! I'M BACK

This Fat Girl Runs wrote: »

Nicely done!!

I was out tonight too and hoping one of you would be out as well, I wouldn't feel so alone! First run I've had (probably in the history of my running) where I didn't see another runner!

Well done guys. I made it out too! Took an awful lot of talking myself into it and it was not my usual stomping grounds as ran out from the city centre to sandymount taking advantage of an hour while junior was at his music lesson. Met quite a few other hardy souls en route. Was surprisingly enjoyable despite the wind & rain. Couldn't remember the plan so did 10 mins w/u, 25 mins tempo, 10 mins c/d. Guilt free evening awaits.

Myles Splitz · 10-12-2015 09:19PM

JacEim wrote: »

Myles
Here's the training program from the Asics App. I entered my 5K time from last weekend along with my age / target distance/ race date etc. It told me that I should be aiming for a 68.40 time for Ballycotton. I am aiming for 69.59 but would be happy to use the training plan described in the app.

It is quite a different approach than the plan for the marathon. It only has 4 days running per week, when I would actually prefer to be running 5 times (i like to run!!).
However you can see that the pace per km is pretty fast in a lot of the runs. There is quite a bit of running reasonably close to race distance pace and two race distance runs at pretty much race pace itself..
It seems to be really focused on just simple fast runs, with no fartlek etc..
Is this a smart way of preparing for Ballycotton, or just a stupidly simple calculation from an app that I should throw in the bin ?

Mon Tues Wed Thurs Fri Sat Sun[/B]
Week 0 Jogging Jogging Rest Jogging Jogging Rest Jogging
Week 1 5K @5.51 8K @4.46 Rest 8K @ 4.46 Rest 12K @ 5.00 Rest
Week 2 5K @5.51 8K @4.23 Rest 8K @ 4.23 Rest 14K @5.00 Rest
Week 3 5K @5.51 8K @4.23 Rest 8K @ 4.24 Rest 14K @5.01 Rest
Week 4 5K @5.51 8K @4.24 Rest 8K @ 4.25 Rest 16K @5.00 Rest
Week 5 5K @5.51 8K @4.25 Rest 8K @ 4.26 Rest 16K @5.01 Rest
Week 6 Rest 5K @ 5.51 12k @4.30 Rest 5K @5.50 12k @4.30 Rest
Week 7 Rest 5K @ 5.51 12k @4.34 Rest 5K @5.50 12k @4.34 Rest
Week 8 Rest 5K @ 5.51 12k @4.34 Rest 5K @5.50 12k @4.34 Rest
Week 9 Rest 5K @ 5.51 12k @4.34 Rest 5K @5.50 16K @4.19 Rest
Week 10 Rest 5K @ 5.51 12k @4.34 Rest 5K @5.50 16K @4.19 Rest
Week 11 Rest 5K @ 5.51 8K @4.13 Rest 5K @5.50 8K @4.13 Rest
Week 12 Rest 5K @ 5.51 8K @4.13 Rest 5K Jog Rest Race
Week 13
Week 11

My 2c.

Mileage on this is pretty low with the variety being non existent. The plan basically aims to try and condition you in running close to race effort rather than the focus being on aerobic improvement (you will see fitness gains but more as a bi-product. Also note that the calculators on these sights tend to be skewed with using shorter distance results simply because the aerobic base is not there for majority of us so there is a huge drop off relative to distance)

If you don't wish to follow the plan here (though the aim will be to build towards 10-HM fitness in the spring kicking on from 5m/10k training at the end of January) here was a simple plan that I did up last year for one of the guys on the continuity thread

Week|Session 1|Session 2|
1|10x2 min @10k pace w/90 rec| 45 min MP|
2|5x6 min @ HMP w/90 sec rec| 2 hours steady|
3|8x3 min @ 10k w/ 2 min rec| 50 min MP|
4|12x1 min @ 10k pace w/ 1 min rec|RAHENY|
5|4x8 min @ HMP with 2 min rec| 2 hour Progression run
6|5x4 min @ 10k with 2.30 rec| 55 min MP|
7|10x1 min hills w/2 min rec| 30 min HMP|
8|2 hours steady| 3x20 min MP w/2.30 recovery|
9|5,4,3,2,1 min @ MP,HMP,10k,5k,3k with 2 min rec between all| Ballycotton

Edit: Please note this was based off a 5 day week (2*45-60 min easy) with a long run also included in the absence of a Long Run session as part of S 2)

Peter D61 · 10-12-2015 09:22PM

Mrs Mc wrote:

Yeah starting to think I went back too soon myself as I am still not right after it. Bet you'll go for it on the 19 th !!! And sure there is still one more after that before new year !

Thinking the same thing myself, I'm doing the aware 10k on Saturday and I don't feel as strong as I did during the summer.

JacEim · 10-12-2015 09:31PM

hot buttered scones wrote: »

I'm no expert, so I can't comment as to whether or not these plans are any good. What I can tell though that I used a myasics plan to train for the Cork marathon this year and to be honest I got on fine with it. Your plan seems similar - i.e two short really slow recovery runs. one faster midweek run, and the long run at a pace which seems a little too fast compared to other plans. There should also be a build-up (or progression run) in the first few weeks and goal pace runs towards the end, and the plan is broken down into phases (base, getting faster, race simulation, recovery).It also tells you what to run for the couple of weeks after the race to recover. The 4 days a week running suited me and the plan will update your goal times based on how fast you run your workouts so if you run the fast run a couple of weeks in a row faster than prescribed it will update your goal time and training paces. For the marathon I was doing 7.5 mile runs faster than PMP midweek, and I think they paid off because I finished Cork very strong. Its also a very easy plan to follow - no wondering how to do such and such a workout and at what pace etc. It can get boring and repetitive, so there;s that and it is missing the traditional fartlek/intervals etc. I think the idea behind the midweek fast runs is to improve your lactate threshold. Maybe someone with a bit more knowledge can shed some more light on this, I'm just commenting from the point of view of someone who as used the plan and got on ok with it.

Thanks!
Yes - some of the runs are 'build ups' but didnt want to make the table even more complicated so put in the average of the pacings for those ones. The repetitive piece worries me as I have a pretty low boredom threshold (for everything!!) so this along with the lower mileage is a bit of a concern, but at the same time I do like the fact that I can see how I am progressing towards the target race and I should be improving my speed big time with these runs.

hot buttered scones · 10-12-2015 09:44PM

Myles Splitz wrote: »

My 2c.

Mileage on this is pretty low with the variety being non existent. The plan basically aims to try and condition you in running close to race effort rather than the focus being on aerobic improvement (you will see fitness gains but more as a bi-product. Also note that the calculators on these sights tend to be skewed with using shorter distance results simply because the aerobic base is not there for majority of us so there is a huge drop off relative to distance)

[/TABLE]

I always had the suspicion that I thought the plan I followed worked well for me because I was coming from such a low base to begin with, that any plan would have resulted in an improvement, if that makes sense. So maybe a better plan would have resulted in a better performance? Probably. And yes, lack of variety became a problem towards the end all right - it got a bit boring in fact. I suppose the proof of the pudding here is that when the time came to pick a plan for Dublin, I stayed away from myasics. But the low mileage did suit me at the time because I was coming back from an overuse injury, and the simplicity of it appealed to me - more to do with my lack of knowledge in how to do the more complicted workouts on other plans.. But in saying all that, I dare say there was a better way to do it. I found with those predictor calculators that there accuracy increases the fitter I get i.e. this time last year I'd say my 5k time would only get me an accurate prediction up to 10k, whereas now the times are fairly close up to half marathon. My half marathon time is 2 minutes out but my marathon time is 23 minutes out. I'm enjoying this current plan btw Myles, so cheers for taking the time to do this and for all the advice.

hot buttered scones · 10-12-2015 09:46PM

JacEim wrote: »

Thanks!
Yes - some of the runs are 'build ups' but didnt want to make the table even more complicated so put in the average of the pacings for those ones. The repetitive piece worries me as I have a pretty low boredom threshold (for everything!!) so this along with the lower mileage is a bit of a concern, but at the same time I do like the fact that I can see how I am progressing towards the target race and I should be improving my speed big time with these runs.

It got very boring for me in parts to be honest, to the stage where I was dreading some of the workouts, and as I said in response to Myles' post, I think it just suited me at the time. So in short I suppose I could say I got on ok with it, but maybe could have done better. I saw better increases in speed from doing intervals (800m, km and mile repeats) on my next plan.

JacEim · 10-12-2015 09:48PM

Myles Splitz wrote: »

My 2c.

Mileage on this is pretty low with the variety being non existent. The plan basically aims to try and condition you in running close to race effort rather than the focus being on aerobic improvement (you will see fitness gains but more as a bi-product. Also note that the calculators on these sights tend to be skewed with using shorter distance results simply because the aerobic base is not there for majority of us so there is a huge drop off relative to distance)

If you don't wish to follow the plan here (though the aim will be to build towards 10-HM fitness in the spring kicking on from 5m/10k training at the end of January) here was a simple plan that I did up last year for one of the guys on the continuity thread

Week|Session 1|Session 2|
1|10x2 min @10k pace w/90 rec| 45 min MP|
2|5x6 min @ HMP w/90 sec rec| 2 hours steady|
3|8x3 min @ 10k w/ 2 min rec| 50 min MP|
4|12x1 min @ 10k pace w/ 1 min rec|RAHENY|
5|4x8 min @ HMP with 2 min rec| 2 hour Progression run
6|5x4 min @ 10k with 2.30 rec| 55 min MP|
7|10x1 min hills w/2 min rec| 30 min HMP|
8|2 hours steady| 3x20 min MP w/2.30 recovery|
9|5,4,3,2,1 min @ MP,HMP,10k,5k,3k with 2 min rec between all| Ballycotton

Edit: Please note this was based off a 5 day week (2*45-60 min easy) with a long run also included in the absence of a Long Run session as part of S 2)

Thanks Myles
I really like the variety in the above.
It's often mentioned here to make the hard sessions HARD and the easy sessions EASY. During Marathon training I dont think that the hard sessions were ever particularly that hard from an aerobic perspective, and that may have been part of the design of the program for the marathon because it's about long term endurance and being able to maintain a comfortable pace for a long time in the race.
However after doing the 5K last weekend i get the sense that the shorter distance races need a different type of of preparation and that I need to make the hard sessions really hard to both physically (legs / Lungs / Lactate) and mentally (push through pain)prepare for races of this type. Am I correct in saying that fartleks / intervals you call out in session 1 are meant to be the hard session in the week? I think I need to make the sessions tougher than this as I just wouldnt be working hard enough during them. What would you think If for example I was to substitute 5K pace instead of 10K pace on some of these? Is this beneficial to my long term fitness development ?(assuming I'm not starting to pick up niggles etc)
Cheers

Myles Splitz · 10-12-2015 09:52PM

hot buttered scones wrote: »

I always had the suspicion that I thought the plan I followed worked well for me because I was coming from such a low base to begin with, that any plan would have resulted in an improvement, if that makes sense. So maybe a better plan would have resulted in a better performance? Probably. And yes, lack of variety became a problem towards the end all right - it got a bit boring in fact. I suppose the proof of the pudding here is that when the time came to pick a plan for Dublin, I stayed away from myasics. But the low mileage did suit me at the time because I was coming back from an overuse injury, and the simplicity of it appealed to me - more to do with my lack of knowledge in how to do the more complicted workouts on other plans.. But in saying all that, I dare say there was a better way to do it. I found with those predictor calculators that there accuracy increases the fitter I get i.e. this time last year I'd say my 5k time would only get me an accurate prediction up to 10k, whereas now the times are fairly close up to half marathon. My half marathon time is 2 minutes out but my marathon time is 23 minutes out. I'm enjoying this current plan btw Myles, so cheers for taking the time to do this and for all the advice.

Definitely good points here.

This is the benefits when starting out at first. As long as you are sensible in avoiding injury and are staying consistent you will make gains 100% beyond a shadow of a doubt. There would have to be something inherently wrong to not make gains in the early stages of your running.

It doesn't always have to be complicated also and better to do the simple things right than over complicate for the sake of it. When looking at any training the best advice I can give is as follows:

- Build a base
- Be consistent
- Err on the side of caution
- Add variety
- Make training progressive as you get fitter
- Recovery is as important as training

Follow those simple rules and you will make huge strides in your running (pun intended)

hot buttered scones · 10-12-2015 10:01PM

Myles - I like the look of the alternate plan above. What I think I'm going to do is stick to the plan your setting down here, with the aim of racing a 5k/4 mile/10k around Christmas. I can't confirm the distance as I don't know which race I'll be able to attend. I'll judge from there then whether or not I need to ramp up the training a bit be in good shape for a 10 mile at the end of January

hillsiderunner · 10-12-2015 10:03PM

Mrs Mc wrote: »

What a night got absolutely soaked and then even soaked more when a bus decided to plough through a puddle ! But have to say it's the first run I've felt good since DCM despite the rain and hail and wind was feeling like a true professional out running in these conditions. Helped along by the wind 48 mins 4.6 miles avg pace 10.26 splits11.08,10.16,10.13,10.04 really happy with that ! I'M BACK

This Fat Girl Runs wrote: »

Nicely done!!

I was out tonight too and hoping one of you would be out as well, I wouldn't feel so alone! First run I've had (probably in the history of my running) where I didn't see another runner!

unaaine wrote: »

Well done guys. I made it out too! Took an awful lot of talking myself into it and it was not my usual stomping grounds as ran out from the city centre to sandymount taking advantage of an hour while junior was at his music lesson. Met quite a few other hardy souls en route. Was surprisingly enjoyable despite the wind & rain. Couldn't remember the plan so did 10 mins w/u, 25 mins tempo, 10 mins c/d. Guilt free evening awaits.

(Ok I'm not a grad but still) #4 here. Just back from 45mins with 25 @tempo pace. Coooold out there, am a bit surprised I got out, had been concocting excuses and reshufflings on my walk home earlier.

Off to the stairs to do the calf raises now :rolleyes:

Kennyg71 · 10-12-2015 10:05PM

Mrs Mc wrote: »

What a night got absolutely soaked and then even soaked more when a bus decided to plough through a puddle ! But have to say it's the first run I've felt good since DCM despite the rain and hail and wind was feeling like a true professional out running in these conditions. Helped along by the wind 48 mins 4.6 miles avg pace 10.26 splits11.08,10.16,10.13,10.04 really happy with that ! I'M BACK

Well done A, good to see spring in your step again:)

Myles Splitz · 10-12-2015 10:06PM

JacEim wrote: »

Thanks Myles
I really like the variety in the above.
It's often mentioned here to make the hard sessions HARD and the easy sessions EASY. During Marathon training I dont think that the hard sessions were ever particularly that hard from an aerobic perspective, and that may have been part of the design of the program for the marathon because it's about long term endurance and being able to maintain a comfortable pace for a long time in the race.
However after doing the 5K last weekend i get the sense that the shorter distance races need a different type of of preparation and that I need to make the hard sessions really hard to both physically (legs / Lungs / Lactate) and mentally (push through pain)prepare for races of this type. Am I correct in saying that fartleks / intervals you call out in session 1 are meant to be the hard session in the week? I think I need to make the sessions tougher than this as I just wouldnt be working hard enough during them. What would you think If for example I was to substitute 5K pace instead of 10K pace on some of these? Is this beneficial to my long term fitness development ?(assuming I'm not starting to pick up niggles etc)
Cheers

Yes with marathon training it has a different meaning about hard days hard in so much as it's not lung busting it just becomes more uncomfortable to hold pace.

In terms of effort here would be a general feelings guide to paces in training

800m pace| Can taste blood in your mouth
1500/1 mile pace| Jelly legged
5k pace| heavy breathing and uncomfortably fast
10k pace| difficult but manageable
HM pace| comfortable till the final 3rd of session
Marathon pace| Comfortably fast|
Steady| Relatively easy but in a good rhythm
Easy| Could run for ever

In terms of the sessions above I would run them to pace. While hard days hard is the motto you need to be sensible. If you change the pace of a session you change the fitness outcomes and as such the recoveries have to change

Here is a rough guide of paces and what kinda recovery period is needed at those paces relatively to how long a rep is

1500m| Double rep time
3k/5k| Equal rep time
10k| Half rep time

Recoveries have to match the effort as recovery is as important in getting fitter. Stress + Recovery = Adapt (get fitter)

Myles Splitz · 10-12-2015 10:13PM

hot buttered scones wrote: »

Myles - I like the look of the alternate plan above. What I think I'm going to do is stick to the plan your setting down here, with the aim of racing a 5k/4 mile/10k around Christmas. I can't confirm the distance as I don't know which race I'll be able to attend. I'll judge from there then whether or not I need to ramp up the training a bit be in good shape for a 10 mile at the end of January

The training plan won't differ too much.

I think people tend to overspecialize a bit too much. If you look at the top guys from 1500m to Marathon strength is a common theme. The top 1500m middle distance runners will be able handle running a decent 10k. If you want some good examples of this;

- Mo Farah is 9th fastest 1500m runner of all time and can also run sub 60 minutes for a Half Marathon

-Alan Webb who is the US 1 mile record holder can also run 27.30 for 10k

-John Travers, one of Irelands top 1500m runners (7th in European indoors last year) also ran 29 minutes for 10k a couple of months later.

The training here will be designed around making you stronger whether you are running 5k or HM you will see improvement.

mobfromcork · 10-12-2015 10:18PM

Folks/Myles,

Leaving it a bit late to join the thread but hope you don't mind me jumping in at this stage. Took a bit of a break from running/posting after DCM and took it handy for the last while. Kept up a bit of running with the local AC in Carlow which has been great but legs definitely were still a bit shook after DCM. Had a few niggles and have taken the last 2 weeks off completely to try and rest a few bits.

I want to get back on track over Christmas and do a few park runs and maybe do a bit of trail running with a friend in Cork and have signed on for Ballycotton as well. Managed to get one of the AC slots last night. I know the Ballycotton area really well but have never run there so looking forward to that now. I needed to aim for something new to get me back on track and motivated. Not really thinking about times at the moment and will feel like I'm a bit behind in training so will have to see how I get on over the next few weeks. I did speed sessions with the club for the first time over the last while and really enjoyed pushing myself a bit. Made a nice change from the marathon plodding as well. I'll try and join in a bit with Myles' plan but may have to adjust it slightly until I get motoring properly again.

Looking forward to contributing to another enjoyable thread.

Mark

smashiner · 11-12-2015 12:35PM

denis b wrote: »

Congrats one and all for the racing and entertaining reports at the weekend. Just a bit banjaxed (chest infection typeathingy) here at the moment so will bow out until it clears. A shame but its been lingering for a while.

Delighted to hear your good news Smashiner. Am sure that the diagnosis was a relief.

Hi denis b,
Thanks, it was indeed a relief to get the Physio's view that all seems ok....hope that your chest clears up soon and you are back running again....it is mad..... it is like a drug that we all miss when we are out injured/sick/busy with life.

On a positive note, I have now developed gills from my time in the pool, my breathing (always a problem) is now a bit better and I will probably venture over to 'The Dark Side' again for a while in the spring / early summer....just for cross training purposes of course :eek:.

I am still committed to Running mind you, as I have bought 2 new pair of bright Lime Green Asics runners on MandM Direct for €33 each....when they're gone ....they're gone

. Aiming to do the Raheny 5 and a few Duathlons in the spring and then maybe aim for a Half Marathon in April or May...... I will be easy to spot as my new Lime Green runners will be seen from space!!

Maximus Alexander · 11-12-2015 01:44PM

smashiner wrote: »

I am still committed to Running mind you, as I have bought 2 new pair of bright Lime Green Asics runners on MandM Direct for €33 each....when they're gone ....they're gone . Aiming to do the Raheny 5 and a few Duathlons in the spring and then maybe aim for a Half Marathon in April or May...... I will be easy to spot as my new Lime Green runners will be seen from space!!

Absolute legend. Never heard of this site but I went and had a look and they have Asics GT-1000s in my size on clearance for about half what I paid for my current pair. Ordered!

Toulouse · 11-12-2015 02:47PM

Bah, I'm hurt

Have been ignoring a niggle in my left calf for a few weeks now. It doesn't hurt to run on after I warm up but it's not going away. So I haven't run since Tuesday.

Had hoped a few days rest might sort it but it's still there today so it's looking unlikely I'll be able to run the parkrun in the morning. Still going to volunteer though.

Have the Physio booked for Tuesday if no improvement

Myles Splitz · 11-12-2015 03:00PM

Toulouse wrote: »

Bah, I'm hurt

Have been ignoring a niggle in my left calf for a few weeks now. It doesn't hurt to run on after I warm up but it's not going away. So I haven't run since Tuesday.

Had hoped a few days rest might sort it but it's still there today so it's looking unlikely I'll be able to run the parkrun in the morning. Still going to volunteer though.

Have the Physio booked for Tuesday if no improvement

Best of luck with the recovery. Even if it does clear up I would still opt for the treatment. Often with complete rest the symptoms will ease off (pain) but the underlying cause will remain and it is best to address the cause and know the factors which contributed to it in the first place so that they can be avoided going forward.

Stick to spin bike or cross trainer in mean time if you can.

Mrs Mc · 11-12-2015 04:48PM

Toulouse wrote: »

Bah, I'm hurt

Have been ignoring a niggle in my left calf for a few weeks now. It doesn't hurt to run on after I warm up but it's not going away. So I haven't run since Tuesday.

Had hoped a few days rest might sort it but it's still there today so it's looking unlikely I'll be able to run the parkrun in the morning. Still going to volunteer though.

Have the Physio booked for Tuesday if no improvement

Hope you get good news C see you in the morning at park run hopefully.

FBOT01 · 11-12-2015 05:45PM

Myles Splitz wrote: »

My 2c.

Mileage on this is pretty low with the variety being non existent. The plan basically aims to try and condition you in running close to race effort rather than the focus being on aerobic improvement (you will see fitness gains but more as a bi-product. Also note that the calculators on these sights tend to be skewed with using shorter distance results simply because the aerobic base is not there for majority of us so there is a huge drop off relative to distance)

If you don't wish to follow the plan here (though the aim will be to build towards 10-HM fitness in the spring kicking on from 5m/10k training at the end of January) here was a simple plan that I did up last year for one of the guys on the continuity thread

Week|Session 1|Session 2|
1|10x2 min @10k pace w/90 rec| 45 min MP|
2|5x6 min @ HMP w/90 sec rec| 2 hours steady|
3|8x3 min @ 10k w/ 2 min rec| 50 min MP|
4|12x1 min @ 10k pace w/ 1 min rec|RAHENY|
5|4x8 min @ HMP with 2 min rec| 2 hour Progression run
6|5x4 min @ 10k with 2.30 rec| 55 min MP|
7|10x1 min hills w/2 min rec| 30 min HMP|
8|2 hours steady| 3x20 min MP w/2.30 recovery|
9|5,4,3,2,1 min @ MP,HMP,10k,5k,3k with 2 min rec between all| Ballycotton

Edit: Please note this was based off a 5 day week (2*45-60 min easy) with a long run also included in the absence of a Long Run session as part of S 2)

That table looks familiar.....got me a PB on both outings

Toulouse · 11-12-2015 07:56PM

Mrs Mc wrote: »

Hope you get good news C see you in the morning at park run hopefully.

Thanks all!

You'll definitely see me in the morning, just raging I can't run.

Thanks MS, I will be keeping the Physio appointment, I've just been putting it off but want to get it sorted before Christmas hopefully.

FBOT01 · 11-12-2015 08:23PM

Toulouse wrote: »

Thanks all!

You'll definitely see me in the morning, just raging I can't run.

Thanks MS, I will be keeping the Physio appointment, I've just been putting it off but want to get it sorted before Christmas hopefully.

Sorry to hear that C but on the upside you will now get upgraded from Token Sorting to Marshalling, Finish Tokens or Barcode Scanning. Take your pick. Every cloud

Toulouse · 11-12-2015 08:25PM

FBOT01 wrote: »

Sorry to hear that C but on the upside you will now get upgraded from Token Sorting to Marshalling, Finish Tokens or Barcode Scanning. Take your pick. Every cloud

Wherever you need me FBOT!

chrislad · 11-12-2015 09:22PM

Sorry to hear that C. I think a lot of us have rushed back after this, not realising the toll it took on our bodies. Most of us felt fine on the day, and I know I didn't feel close to as bad as I thought I would. I felt positively fresh the next day, when I was expecting to be crippled after hearing all the stories. I was back running on the Saturday after the marathon, so I'm forcing myself to have off until at least St. Stephens Day (even though it means giving up on hitting 1000 miles this year!!!) after the parkrun tomorrow.

Hopefully you'll be back to exceeding your expectations sooner rather than later!

Singer · 11-12-2015 09:49PM

Toulouse wrote: »

Bah, I'm hurt

Argh! Hope it gets better soon.

In other news, a short documentary of the marathon went up on the DCM facebook page today if anybody wants to relive the glory/misery

- I didn't spot anybody I knew (other than official novice friend Eliud Too) but it's worth a view: https://www.facebook.com/video.php?v=10153807464968185

Dubgal72 · 11-12-2015 09:54PM

Hi guys...24 pages....seriously?! You have been busy. Ok, am going away to catch up, just wanted to pop in and say hi. Really sorry to see on this page that you've a Grade A niggle, C. Hopefully you'll have caught it in time. Enjoy the parkrun, talk soon all

Mrs Mc · 12-12-2015 12:28AM

Dubgal72 wrote: »

Hi guys...24 pages....seriously?! You have been busy. Ok, am going away to catch up, just wanted to pop in and say hi. Really sorry to see on this page that you've a Grade A niggle, C. Hopefully you'll have caught it in time. Enjoy the parkrun, talk soon all

Ah all we are doing is moaning and whinging about our pains and niggles DG don't worry good to see you back

chrislad · 12-12-2015 12:14PM

I had to abandon my Parkrun half way through. Right leg was not playing nice. First mile was fine then started dropping off. Felt it was better to finish earlier than hobble over the line. Talking to a few of the regulars there, and he was thinking it sounded like a stress fracture so I'll get it looked at next week. It was a miserable day anyway. Only 10 runners showed up and the course was flooded so I got absolutely soaked!

DCM 2015 Graduates: Chapter Next!

Comments