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23-05-2019, 10:45   #31
deisedude
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Out of interest how does Hanson HM plans compare to Pfitzinger and Latter for anyone thats done both?
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23-05-2019, 11:00   #32
shotgunmcos
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I'm gonna have a go at Hanson for DCM, bought the book, great read. I'm still in kinda recovery mode from Boston but trying to get the base of around 40 miles per week before the plan starts on 24th June. I have found it really hard trying to adjust the easy runs to 9.00 min/ml as I always considered 8.00 ish as my easy run. Looking forward to seeing how this pans out for those trying the plan.
24th June Start Date for the 18 weeks. Pretty much why I set this thread up. Welcome aboard!

The first week of the plan is just a few easy run and 26m total. Then jumps to 41m week 2 with the first SOS (12x 400m). I set my goal at 40m per week too but due to illness didn't hit it. It will surely stand to you and you will be ready to hit the plan running.

Its a tough plan. Have you a target for DCM? What was your Boston time as that could be useful to plan your paces. 9:00 would be about right for the Monday run which needs to be on the easy side of easy.
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23-05-2019, 11:37   #33
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I'll be jumping aboard the Hanson (beginner) bus for DCM, but not 100% sure of plan yet. I'll either re-do the beginner plan that I followed from last year or do the, "advanced first timer" plan from the new book.

Looking forward to it and dreading it in equal measures.
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23-05-2019, 15:47   #34
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shotgunmcos you are to blame for my purchase of yet another running book this week
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23-05-2019, 15:53   #35
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24th June Start Date for the 18 weeks. Pretty much why I set this thread up. Welcome aboard!

The first week of the plan is just a few easy run and 26m total. Then jumps to 41m week 2 with the first SOS (12x 400m). I set my goal at 40m per week too but due to illness didn't hit it. It will surely stand to you and you will be ready to hit the plan running.

Its a tough plan. Have you a target for DCM? What was your Boston time as that could be useful to plan your paces. 9:00 would be about right for the Monday run which needs to be on the easy side of easy.
I went into Boston with 3.20 in mind as plan A, plan B was to just bring home the unicorn. Motored along for 15 miles, 2 mins up on planned pace and everything I had eaten made a reappearance. Heat & humidity was brutal, loads of runners were physically sick. Struggled home in 3.33. I would hope to have another go at 3.20 in Dublin. I have always found the 20 mile runs in training head wrecking but like the long tempos, that's what has attracted me to Hanson.
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23-05-2019, 15:57   #36
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shotgunmcos you are to blame for my purchase of yet another running book this week
I bought 80/20 this morning - I blame MurphD (and also for the Hanson books, as it happens).
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23-05-2019, 16:04   #37
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shotgunmcos you are to blame for my purchase of yet another running book this week
You are welcome
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23-05-2019, 16:11   #38
shotgunmcos
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I went into Boston with 3.20 in mind as plan A, plan B was to just bring home the unicorn. Motored along for 15 miles, 2 mins up on planned pace and everything I had eaten made a reappearance. Heat & humidity was brutal, loads of runners were physically sick. Struggled home in 3.33. I would hope to have another go at 3.20 in Dublin. I have always found the 20 mile runs in training head wrecking but like the long tempos, that's what has attracted me to Hanson.
Hmmm.. The Hansons plan wont affect any of these directly. However..

1. Setting out target paces to train at for 3:20 will put you in the ballpark for 3:20. Or on pace for 3:20 with a nice negative split in the last 10 miles (the plan really gives you strength at the business end if you have the mental game to match it) to bring home a 3:19! Race plan and approach will have a significant affect too and we can all discuss that once we get to week 15 or so.

2. Good that in Training for Dublin you will get plenty of warm humid weather in our summer. Nutrition on taper week and hydration and fueling for the race itself is something else we can chat about from week 17 on But worth chatting about our approach to the LRs too, as they approach.

I found the same with 20m runs years ago but that was also relatively low mileage and lots of hours spent on a bicycle back then.
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23-05-2019, 18:47   #39
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Everything about your performances to date suggest that you’re doing things right pace wise. I’ve always thought of the fast end of those ranges as being a bit hot too. As long as you’re in the range I’d say you’re OK. That said, I tend to have a mental picture of the middle of the range as the number to aspire to on ‘normal’ days, and happy to hit the low end when tired, recovering, etc.
Thanks for the compliment D. Recovery and A Easy are not a huge change from what I currently do. It's the long run that has quite a difference. I presently do those at about 8:40 per mile. The suggested range is 7:42-8:01. If I stick to the paces I use at the moment do I risk losing the cumulative fatigue that the prescribed paces are intended to bring on?
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23-05-2019, 21:01   #40
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Thanks for the compliment D. Recovery and A Easy are not a huge change from what I currently do. It's the long run that has quite a difference. I presently do those at about 8:40 per mile. The suggested range is 7:42-8:01. If I stick to the paces I use at the moment do I risk losing the cumulative fatigue that the prescribed paces are intended to bring on?
Think the calculator is less spicey:
https://lukehumphreyrunning.com/hmmc...calculator.php
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23-05-2019, 21:08   #41
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Think the calculator is less spicey:
https://lukehumphreyrunning.com/hmmc...calculator.php
It makes it 7:31 to 9:01 which puts me within range with scope to do a few a bit faster. Thanks
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24-05-2019, 00:18   #42
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I used Hanson's Beginner plan for Belfast a few weeks back - my first.

Mostly stuck to the plan, missed the odd day here and there due to life, tried to make sure I got the workouts and the long runs in each week. Did about 19km as my longest run rather than the 16 the plan has because it seemed like a good idea and I wanted to take my time on feet out to 3 hours at least once before the race...

It was hard work, especially in the last 2 months. A lot of time running and a lot of fatigue. It really eats into your life if you've got a full time job, kids, evening stuff on etc... I would regularly go out for a 2 hour run at half nine at night! I was thoroughly sick of it by the time I hit the taper (which is relatively little compared to other plans)...

That said, I got through 16 weeks of tough training without an injury, I started the marathon feeling ready and confident, despite a wobble about mile 23 I don't think I hit the wall in any meaningful sense and I nailed my time target (was going for a sub 4, finished in 3:56:05).

It's a great plan - if you're able to put in the hours it's well worth doing!
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24-05-2019, 10:12   #43
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Thanks for the compliment D. Recovery and A Easy are not a huge change from what I currently do. It's the long run that has quite a difference. I presently do those at about 8:40 per mile. The suggested range is 7:42-8:01. If I stick to the paces I use at the moment do I risk losing the cumulative fatigue that the prescribed paces are intended to bring on?
I had a similar question facing the LRs. Its not that they were long (only started at 12m) but the pace was pretty hot and quicker than I would have done before. The idea of the quicker pace on already tired legs is that the LR is supposed to feel like later miles in the Marathon/HM. If just running 30secs below your recovery/easy pace its merely an extended easy run.

During the plan I found that 10m easy was no bother. Id finish feeling fresh. But at the 10-12m mark of the LR at the prescribed pace I felt like I was starting to "dig in" physically and mentally. I also did most of the LRs unfueled so there was definitely a glycogen depletion/dehydration factor in some of those LRs
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24-05-2019, 15:43   #44
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In the advance half marathon plan, for the small tempos. ie 3 miles and 4 miles. Do you do them at half pace or faster?
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24-05-2019, 16:20   #45
shotgunmcos
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Planned Half Marathon Pace

The Thursday Tempo is all about internalizing the planned race pace. If you struggle to hit the pace regularly as the volume increases, it is likely you will struggle on the day too.
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