[IMPROVERS] #AKWest Dublin Marathon Program – Weeks 10-14

How are you all doing?

With the introduction of the speedwork you should be feeling a bit of change in your running (?)

FAST here is what you are thinking your Marathon Pace (MP) is likely to be. By running a few sessions at this stage you will quickly learn how realistic your anticipated goals are. Run the MP as a block so for example the first 8k on Wednesday should be warmup 2 k, next 1k at steady pace, 4k at MP, 1k cooldown.

Try and take a split or lap time for your MP sections so you can gauge the MP. It should feel like an effort but you should also bear in mind, this will be a pace you hope to hold in 13 weeks time for 42.2k 🙂

We really could do with your feedback on the forum on this so that you can adjust properly.

IMPROVERS  M  T  W  Th  F  S  S
 Week 13 Rest 6  10 (5k at MP) 6 Rest  6 18 (5k at MP)
 Week 12 Rest 8 10 (Hilly) 8 Rest 8 18 (2 x 4k at MP)
 Week 11 Rest 5  10 (5k at MP) 8  Rest 8 20 (2 x 5k at MP)
 Week 10 Rest 8  10 8  Rest 16* 8
 Week 9 Rest 8 8 8  Rest 8 22 (2 x 5k at MP)

Notes:

All distance are in kilometers (km / k) at no point do we use miles or mph to designate speed, distance or pace!

All runs must start with 10mins / 2k of easy running to warm up and loosen out. Think about your form, relaxing the shoulders etc before getting into the main body of the run.

In the long runs we are progressing. How to structure the progression runs? Eg. in the 20 (2 x 5k at MP) the way to do this is:

  • 5k warmup
  • 5k at MP
  • 2k easy
  • 5k at MP
  • 2k easy
  • 1k to finish

You will have an idea of your projected MP from your previous 10k races. If you have any doubts do check in with us on the forum

‘Rest’ is ‘rest from running’ NOT sit on the sofa and eat crisps and ice-cream. Go for a swim, a nice walk, easy cycle. You should also consider flexibility exercises like pilates or yoga on these ‘Rest’ days.

These are starting to introduce pace work. Also coming in is hilly work to build strength. Hills should be something you are being challenged on, but not having to climb! If you can find a hill or drag that takes a few minutes to run up like the hill at Renville Park make it a favourite and mark it for future reference.

Any questions please feel free to fire them at us.

Happy running!! 🙂

Edel & Sean

[BEGINNERS] – Next #DublinMarathon block of training, Weeks 10-14

So how is everyone getting on? Sorry I need to be quicker getting these reports done, the weeks are flying by and we are looking at single digits shortly!! 🙂

We are busy building some extras into the various plans. What we want to do is start you thinking about realistic and potential targets or more accurately figuring out what pace to run your first marathon at.

To do this we will need your feedback over the program. Ideally the forum is the best place for discussion and chat to take place and it is where we will compile a ‘race pace’ zone for you to go with.

How are we doing this?

Well there are plenty of races on most weekend and the best way to figure these things out is under race conditions. If you are disciplined enough you may get a reasonable estimation from a hard workout but racing is best. So target races and distances are going to be placed into the schedules, let us know (on the forum) where you are located and others can help you find events to partake in.

So onwards for the next block!

 BEGINNERS  M  T  W  Th  F  S  S
 Week 13 – July 27 Rest 6  10 5 Rest 8 16
 Week 12 Rest 7  10 7 Rest  8 18
 Week 11 Rest 5 10 8  Rest 8 20
 Week 10 Rest 8  10 8  Rest 16* 5
 Week 9 Rest 8  8 8  Rest 8 22

Notes:

All distance are in kilometers (km / k) at no point do we use miles or mph to designate speed, distance or pace!

‘Rest’ is ‘rest from running’ NOT sit on the sofa and eat crisps and ice-cream. Go for a swim, a nice walk, easy cycle. You should also consider flexibility exercises like pilates or yoga on these ‘Rest’ days.

While we are still doing steady pace runs, now is the time to introduce a little bit of pace to your training. From now on the Thursday run should be considered a ‘Tempo’ Session.

The first 2k should be easy warmup pace, the last 1k should be winding down too cool. The bit in the middle should be at your 10k pace (which you established a couple of weeks ago, right? 🙂 )

*This session is ideally a planned race of 10miles, your finish time from this will be an indication of where your marathon pace should sit.

In the RACE you should be racing. Effort should be high and you are striving to get the best out out your running. It is not a run for the sake of a run, it should be tough. Warm up properly (happy to advise) and cool down properly. 

Happy running!! 🙂

Edel & Sean

 

Time for a GPS & HRM Update…

A while ago I was asked on the Q&A with #RSP – What #running watch to go for? and my answer, based on the functions and price at that time, was unequivocally the Polar M400

I’m revising this opinion as there has been a change in how Garmin products are being brought into Ireland.

Without having to go into the history too much, the distribution model as well as currency changes and the higher Irish VAT level meant that in most cases it was cheaper to buy your Garmin overseas (not the handiest in terms of warranty claims – there was a unique setup for Irish bought units that added value) but this has now changed.

Today, you will find that we have most of the current Garmin range at prices LOWER than the equivalent from UK online retailers.

Garmin FR 220 with HRM – UK website €299 Our Price €255.00

Garmin FR220 Violet

Garmin Fenix 3 with HRM – UK website €556 Our Price €509.00

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Garmin Fenix 3 no HRM – UK website €515.00 Our Price €460.00

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(Garmin 920XT is the same price as the Fenix 3 bundles)

In the context of the article I wrote following the #RSP Q&A the price gap between the Polar M400 and the Garmin FR220 is much narrower.

The decision based on the value of the watches is tougher to make as while the Polar has more functions in relation to the activity monitor and multiple sport profiles; Garmin does have the legacy effect of dependable GPS and recognition of being the ‘running watch’.

The playing field has changed slightly and we are delighted with the changes in the price structure.

One final thought is in relation to the upcoming FR225 with optical HR. The feedback I’m hearing is that the wrist detector is 5% less accurate than that of the FR220 with chest strap. I would be reluctant to recommend the 225 for this reason, at this moment, as, if you are training to HR you need accuracy and dependability of readings.

What do you think of the new prices?