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DCM 2018 - Mentored Novice Thread
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Just a two quick question regarding what to do next, is it a case of just following previous years Graduate Base Phase plans until a 2018 Graduate Thread starts ?
Which brings me onto my next question, some of us Novices have a rogue WhatsApp splinter group and the same question gets asked alot in the past week. Who's responsible in setting up the Graduate Thread, is it a case of one of the novices setting it up in the hope an experienced Boardsie feels sorry for us and takes us under their wing or what's the process ? I know it's a few weeks away from starting up but curiosity is getting the better of them ( I've checked in on KittyClaws and it hasn't killed her )
You guys should mostly still be in recovery mode as it's still less than 3 weeks since your big marathon debuts! I understand the eagerness to get going again but it really is no harm to focus on having a decent break from following a strict plan (don't underestimate the need for a mental break also!). I'd suggest all very easy running or even try some cross training for another week. But if you really want then you won't go far wrong by following the graduates base plan.
The process as i understand it is that a graduate mentor will be appointed in the coming weeks and that person will then set up a graduates thread in the training log forum. This thread will also be moved to the training log forum.
I hope that answers your questions
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You guys should mostly still be in recovery mode as it's still less than 3 weeks since your big marathon debuts! I understand the eagerness to get going again but it really is no harm to focus on having a decent break from following a strict plan (don't underestimate the need for a mental break also!). I'd suggest all very easy running or even try some cross training for another week. But if you really want then you won't go far wrong by following the graduates base plan.
The process as i understand it is that a graduate mentor will be appointed in the coming weeks and that person will then set up a graduates thread in the training log forum. This thread will also be moved to the training log forum.
I hope that answers your questions
Thanks ariana`,
I was going to start the base plan this week - but maybe I'll keep it easy for another week.Cheers Ariana, it was more of a post for the group as a awhole. I've been out 3 times since the marathon, so I was just looking at some sort of plan than to just be out randomly running varrious mileage
Whilst I like the idea of structure, (and I have started working on my spreadsheet colours
) I've really been enjoying just going for an easy run without a gun to my head. 0 -
Thanks ariana`,
I was going to start the base plan this week - but maybe I'll keep it easy for another week.
Whilst I like the idea of structure, (and I have started working on my spreadsheet colours) I've really been enjoying just going for an easy run without a gun to my head.
It's all about the spreadsheet colours.0 -
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Well folks I just thought I'd throw this up here seeing as a few of you seem to be pressing ahead with the Grads base plan already. I still think it's a bit early but my 'ad nauseam' days are over. I'm not sure how many of you are familiar with some of the run types on the plan so I figured it might be best to touch on progression runs. These will figure regularly in both the base plan and the race plans.
The first thing you will notice is that there is a pace calculator attached to the plans. I'd suggest using your best race pace as the one to set your paces by. You will find the easy and very easy paces to be very slow. Trust them. Learn to run at those paces. Be aware that in some of the plans you will at points be asked to run 35/40% faster. There are 10 steps on the pace chart which you may be asked to use depending on which plan you use. If your easy and very easy pace is too fast you will be unable to step through the gears to the faster paces. You will also not be getting recovery from the sessions. Remember that a progression run picks up speed to the end. It's not a case of start too fast, be unable to continue to increase pace for the hour and end up slowing down at the end.
For the 2 X 60 min progression runs in weeks 1 and 3 I feel there is a very easy way to structure it. Do 12 mins at easy, then 12 at easy moderate, 12 at moderate, 12 at easy tempo and 12 at tempo. Cooldown with 10/15 at your very easy pace. Feel free to do the same very easy miles as a warmup too. This is very easy to set up as a workout for anyone using a Garmin watch. Set alerts to keep you within the pace ranges.
Best of luck with it....hopefully not until next week!
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Well folks I just thought I'd throw this up here seeing as a few of you seem to be pressing ahead with the Grads base plan already. I still think it's a bit early but my 'ad nauseam' days are over. I'm not sure how many of you are familiar with some of the run types on the plan so I figured it might be best to touch on progression runs. These will figure regularly in both the base plan and the race plans.
The first thing you will notice is that there is a pace calculator attached to the plans. I'd suggest using your best race pace as the one to set your paces by. You will find the easy and very easy paces to be very slow. Trust them. Learn to run at those paces. Be aware that in some of the plans you will at points be asked to run 35/40% faster. There are 10 steps on the pace chart which you may be asked to use depending on which plan you use. If your easy and very easy pace is too fast you will be unable to step through the gears to the faster paces. You will also not be getting recovery from the sessions. Remember that a progression run picks up speed to the end. It's not a case of start too fast, be unable to continue to increase pace for the hour and end up slowing down at the end.
For the 2 X 60 min progression runs in weeks 1 and 3 I feel there is a very easy way to structure it. Do 12 mins at easy, then 12 at easy moderate, 12 at moderate, 12 at easy tempo and 12 at tempo. Cooldown with 10/15 at your very easy pace. Feel free to do the same very easy miles as a warmup too. This is very easy to set up as a workout for anyone using a Garmin watch. Set alerts to keep you within the pace ranges.
Best of luck with it....hopefully not until next week!
Thanks S. Still just getting out for some easy runs for the next week or so before I take on the Grads plan. Had a nice easy run today and really enjoyed it so I'm glad that my appetite for running hasn't waned.
Useful to know about the progression runs though as I wasn't quite sure how to manage them.
Looking forward to it!! 0 -
Well folks I just thought I'd throw this up here seeing as a few of you seem to be pressing ahead with the Grads base plan already. I still think it's a bit early but my 'ad nauseam' days are over. I'm not sure how many of you are familiar with some of the run types on the plan so I figured it might be best to touch on progression runs. These will figure regularly in both the base plan and the race plans.
The first thing you will notice is that there is a pace calculator attached to the plans. I'd suggest using your best race pace as the one to set your paces by. You will find the easy and very easy paces to be very slow. Trust them. Learn to run at those paces. Be aware that in some of the plans you will at points be asked to run 35/40% faster. There are 10 steps on the pace chart which you may be asked to use depending on which plan you use. If your easy and very easy pace is too fast you will be unable to step through the gears to the faster paces. You will also not be getting recovery from the sessions. Remember that a progression run picks up speed to the end. It's not a case of start too fast, be unable to continue to increase pace for the hour and end up slowing down at the end.
For the 2 X 60 min progression runs in weeks 1 and 3 I feel there is a very easy way to structure it. Do 12 mins at easy, then 12 at easy moderate, 12 at moderate, 12 at easy tempo and 12 at tempo. Cooldown with 10/15 at your very easy pace. Feel free to do the same very easy miles as a warmup too. This is very easy to set up as a workout for anyone using a Garmin watch. Set alerts to keep you within the pace ranges.
Best of luck with it....hopefully not until next week!
Thank you S. You've given me/all us novices so much of your time with advice and guidance and you're still keeping an eye out for us. It is very appreciated.
My Garmin is a fairly basic model. I usually write the numbers and times on my wrist or the back of my hand. Might have to ask Santa to bring me a new watch!
When you say to use your best race time, I was also going wrong there as I was using my DCM time.
Thanks again!0 -
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Moderators, Category Moderators, Entertainment Moderators, Science, Health & Environment Moderators, Regional East Moderators Posts: 18,513 CMod ✭✭✭✭
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Had a look at my spreadsheet to see what I did last year. After DCM I took a break until Nov 20th, then two weeks of easy/very easy 23-25 miles (and Jingle Bells 5k). Started the 6 week base plan on Dec 4th. Jan 15th was the intermediate plan for Connemarathon (April 2018). After DCM 2016, it would have been something similar re taking it handy (the grads plan was new to forum as a whole then), followed by the base plan and subsequently 5-10k plan for a 10k race in May 2017 (Inishbofin). Usually decide on a future race, hit the base plan to build up mileage and then into a more specific plan to prepare for what's ahead. Think I've done the base plan maybe 4 times now overall. Moderator: Television, Psychology and Dublin County North.
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The Black Oil wrote: »Had a look at my spreadsheet to see what I did last year. After DCM I took a break until Nov 20th, then two weeks of easy/very easy 23-25 miles (and Jingle Bells 5k). Started the 6 week base plan on Dec 4th. Jan 15th was the intermediate plan for Connemarathon (April 2018). After DCM 2016, it would have been something similar re taking it handy (the grads plan was new to forum as a whole then), followed by the base plan and subsequently 5-10k plan for a 10k race in May 2017 (Inishbofin). Usually decide on a future race, hit the base plan to build up mileage and then into a more specific plan to prepare for what's ahead. Think I've done the base plan maybe 4 times now overall.
Thanks so much for that The Black Oil. Gives me great perspective.
I have signed up for Manchester in April so in terms of planning, I've worked backwards on the calendar and I'm planning to start my grads plan training (grads plan!) on Dec 31st. Christmas week, I'm gonna give myself a week off-I'll still run but won't be following a plan that week. The base plan is 6 weeks long so I started that yesterday.0 -
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I haven't ran since DCM. Will be walking the Gingerbread 10km on Sunday and hope to start back running next Wednesday. Last week I signed up for the Half Marathon in Donadea on the 12th of January. Now I am wondering if I will be able for it. It is a 5km lap X 4 with a bit extra. Thinking of following a Hal Hidgeon novice plan again and jumping in at week 4 or so seeing as I really only have seven or eight weeks to train. Does this seem like a good plan?
I'm not familiar with the plan but the running book i'm currently working through has 12 week plans and they say that 8 weeks should be sufficient for some adaption to take place so going by that what you're planning to do sounds ok. But i would take a look at the mileage in week 4 and just make sure it's not any higher that what you were doing in the early/middle stages of DCM training? You don't want to be starting off at your peak mileage - i hope that makes sense, i have a feeling i'm not phrasing it very well Best of luck with it. 0 -
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I'm not familiar with the plan but the running book i'm currently working through has 12 week plans and they say that 8 weeks should be sufficient for some adaption to take place so going by that what you're planning to do sounds ok. But i would take a look at the mileage in week 4 and just make sure it's not any higher that what you were doing in the early/middle stages of DCM training? You don't want to be starting off at your peak mileage - i hope that makes sense, i have a feeling i'm not phrasing it very well Best of luck with it.
Thanks ariana. That makes sense alright. Will check it out.0 -
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racersedge wrote: »That's a fair whack of runs a week! My wife would kill me if I started to follow that! :pac::pac::pac:
Yeah it's 5 days a week to start with for most.
Get yourself a pair of trousers and wear them man!
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Hi all. Just signed up to DCM 2019 the other day. First Marathon. I run twice a week, 5- 10km each at an easy pace (well the last few months anyway) and 1-2 90 min Astro football sessions too.
Plan for the coming months is to up the distance by following a plan. I don't have a time to aim for in the marathon, I just want to finish it.
PB's are 5km: 22:01 (Staff Relay Race 2018); 10Km 54:5X . Max i've ever ran was 14km (7km to a town near me and back) a couple of weeks ago in 1:21:xx . Was sore for 2 or 3 days after that so need to work on it.
Anyway that's enough waffling on from me. Looking forward to the next 11 months of training and following peoples fitness logs and programmes 0 -
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We've been unstickied :eek:
Think this means "get lost and go over to the logs" where we all now belong.
ariana`, Kellygirl, skyblue 46, thanks again and I hope we all see you regularly over here telling us to slow down.
You're very welcome, it was a privilege to be part of the journey.
I wish you all the best with the onward journey now - i'm looking to watching what happens next for you guys 0 -
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Testosterscone wrote: »The big marathons supplement a number of ways
London for example Virgin sponsorship is a couple of million and the charity packages are sold for about 700/800 per spot (which is why they look for such high minimum raised levels)
It’s expensive but this countries overheads are also expensive. Road closures in Dublin are not cheap (remember being quoted 3000 to close effectively mile 22 of the marathon about 8 years ago for 1 hour on a non bank holiday weekend) that plus Garda overtime you can start to really eat away at that entry fee
Yeah, I totally get that. Just having a moan/rant/grumble at my dwindling bank balance.
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