DCM 2018 - Mentored Novice Thread

skyblue46 wrote: »

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!

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.

The Black Oil wrote: »

Nice one. I've done most elements of the grads plan and will come back those again.

Another 2016 grad, Unthought Known, did Manchester in April (using the meno plan), so he can probably give you a sense of the course as you get closer. His report. https://www.boards.ie/vbulletin/showpost.php?p=106700616&postcount=244

ariana` wrote: »

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.

Clibee wrote: »

Hi everyone,

I’m dying to get going again, would anyone have the link to the 6 week graduate plan ye talk about?

Thanks so much

skyblue46 wrote: »

It's the base plan on the spreadsheet when you open it. The link is in the first post of the thread linked above. Paces can be calculated using the calculator linked in the second post.

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:

Clibee wrote: »

Thanks so much everyone, I got it.

I’m gonna do the 6 week plan , then back to marathon training in January for Belfast city marathon and maybe Dublin again Oct 2019.

Well that’s the plan anyway.

effibear wrote: »

Might be worth a trip to the physio? Might be an easy fix and have you back running.

I’ve been switched to low impact sport until Christmas as I’m still having pain with running, but not sure what’s normal. Running is my stress buster too so finding that hard. Also the only time I get to listen to books so I’m missing that.

Best of luck in the exams.

Kellygirl wrote: »

Yes, I’d check in with a physio. The first run back after any bit of a break is often a heavy legs feeling but not sore as such - stiff maybe. Hopefully a quick fix.

What you could do while you are waiting is some foam rolling - especially the glutes. Use a tennis ball if you find it easier. That might help. Do the quads and calves while you are at it and maybe put some heat on the sore parts and massage it yourself.