2018 DCM (& Limerick & Berlin) Graduates Log: How far can we go?

Can I ask a question about the same plan Dealerz2.0 is talking about?
The long runs are described as easy not marathon pace. There's no marathon pace mile runs.
Should I trust the plan here too?
Sorry, if its a silly question.
Thanks.

OOnegative wrote: »

Yip, trust it. As skyblue46 said it’s all different pieces of a jigsaw fitting together. Having been coached by L through 2 marathon blocks I know he’s not a big advocate on MP miles in long runs, I ran a PB in each marathon so done me no harm.

That's more than good enough for me so!
Thanks so much OOnegative.

Huzzah! wrote: »

I think this has come up before and although it's not spelled out as "MP" on the plan, there are MP runs; they're just called whatever lines up with the runfastcoach calculator. From post #5864 on:

https://www.boards.ie/vbulletin/showthread.php?t=2057220922&page=391

Thanks Huzzah. Yup, I was thinking this also.

Kellygirl wrote: »

I’m normally nervous before sessions and long runs too for that matter. I’m always afraid I won’t be able - probably adds to the buzz after then when you do achieve them.

Very true K! The feeling afterwards is definitely worth it!!!

coogy wrote: »

If anyone's completed the 8x1 min hills (2-3 min rec) on the 10k-half marathon plan, just curious about the pacing?

Apologies, I've just found the answer!!!!

Swashbuckler wrote: »

Fast enough where you are challenged but focus on form and posture and lifting those knees and powering up the hill. Enough effort that you'll manage all 8. Pick a point that you reach at the end of the first one and that's your target for the remaining 7. Forget about paces for this one. It should be tough but not so tough that your form goes out the window. But not so easy that you'd manage two or three more. A fine balance!

coogy wrote: »

Actually, there was one other thing I wanted to ask. I've just worked out the elevation of the hill that I'll be doing the sprints on and it's got an estimated elevation of around 16 feet. Does that sound excessive to anyone?

Ideally you're looking at 5-6% gradient. I'd be thinking you would be covering 225 to 250 metres in a minute so you are hoping for 13-15 metres of elevation or about 45 feet...From reading logs here and from experience the Khyber road from the bollards at the bottom upwards is ideal. WW also seems to have found a section opposite the West County hotel that also fits the bill. Have a read of his log to find out exactly where. It might be convenient enough to you.

DCM graduate here! Slowly picking up the miles again heading into Half Marathon season.. Looking forward to Carlingford on the 2nd!

Quick question (and Mods don’t be afraid to move this elsewhere if unrelated). My club is in Monaghan and I live in Dublin (Glasnevin) during the week. Finding it very hard to get past 4/5 miles by myself as I like running in a pack! Also I don’t get home every weekend so don’t get to do my long run with my club and face the lonely miles by myself. Could anyone point me in the direction of a casual running group based in Dublin 7/9 that heads out the odd night mid week in the evenings and at the weekends? I’m by no means a speedy. Average is a 55min 10k kind of speed.

Thanks guys!

coogy wrote: »

Ok thanks S, so it would seem that the gradient is not quite what I thought it was. I think I have another option to run one with about a 6/7% gradient.
I'm familiar with that stretch you mentioned. Sounds good too.

I use onthegomap.com to plan my routes and it has an elevation tab which tells you the gradient as you move along each section.

ReeReeG wrote: »

Last night I did the 10 x 90 seconds @ Vo2 session. Found it very hard the first two reps, as in the legs just struggled and I wondered if I'd even complete the session. But by the 3rd my legs woke up and I settled into quite nicely actually.

Should I be doing more than just an easy warm-up, for example add a few strides to wake the legs up, or is it just all part of doing a session? Would be interested to hear what other people do..

I normally just do a few miles easy then into the session, I know at this stage the first rep will always be toughish but I get into it after that. Some do strides to wake the body up to faster running also.

ReeReeG wrote:

Should I be doing more than just an easy warm-up, for example add a few strides to wake the legs up, or is it just all part of doing a session? Would be interested to hear what other people do..

Definitely not uncommon to struggle for the first couple. I'm the same, depending on the type of session. I think AMK experiences the same. Some people do full warmup, Drills and Strides. I don't have time so just do a couple of miles warmup.

ReeReeG wrote: »

Last night I did the 10 x 90 seconds @ Vo2 session. Found it very hard the first two reps, as in the legs just struggled and I wondered if I'd even complete the session. But by the 3rd my legs woke up and I settled into quite nicely actually.

Should I be doing more than just an easy warm-up, for example add a few strides to wake the legs up, or is it just all part of doing a session? Would be interested to hear what other people do..

I was going to ask the very same question ahead of my 25 min tempo run on Sat.

I would rather do a couple of miles either side as a warm up/cool down.

coogy wrote:

I was going to ask the very same question ahead of my 25 min tempo run on Sat.

I'd rarely go straight headlong into a tempo without a couple of miles warmup first.

ReeReeG wrote: »

I've been fine with the couple easy miles for tempo and threshold though tbh, its the shorter sharper sessions (like CV and Vo2 ones) where I've noticed my legs aren't quite ready in the first reps.

It's a bit of a shock to the lungs, as well. There's something on this in Faster Road Running. I think it basically suggests doing strides, but I'll have a goo tonight and see what it says exactly.

Huzzah! wrote:

For V02 max runs, the suggestion is a bit more detailed, for the last few minutes of your warm up, progressively increase your pace to LT pace, then do some drills and stretching (I wouldn't stretch at this point in a run, personally) and then do three to six strides. I was reading this thinking I'd never do this as a warm up, but it's pretty much spot on what we do for club sessions, apart from the stretching.

Interesting. Yeah I don't do any drills on my solo runs cos I feel so self conscious (which is ridiculous I know), but yeah we do drills at club training too.

Thanks for looking this up! I do actually own the book but haven't read much of it...yet