Were you inspired on Monday to run a marathon?

How about joining our 2016 Dublin Marathon team?

Sometimes you see someone or something and a switch in your brain just clicks over and you think “Can I do that?”

Light bulb

The answer inevitably is always a resounding “YES!!” but most of us doubt our ability to achieve the Yes. So we need a little push, a little helping hand and guidance along the way until our self confidence kicks in and takes over – this belief is what allows us to achieve that YES!

Continue reading “Were you inspired on Monday to run a marathon?”

“Avoiding Injury and Divorce during Marathon Training”

As we enter into the final stages of training it is worth taking a minute or two to reflect on the things that have enabled you to complete your training – family and your foam roller!

Give thanks to your support network. You will need them again on Tuesday 27th October to get down the stairs again:)

kehoephysio

They come in all shapes and sizes, some are long but others are short and stocky. Some even have lumps and bumps. Mine is long and curved from wear and overuse, and my wife cringes when I take it out in the sitting room but my foam roller is an indispensable part of my equipment. I’m training for the Berlin Marathon in September and Michelle (my wife) has already described herself as a “marathon widow”. In fairness to her, the average training week involves 7- 8 hours of running, 2-3 hours of gym work and foam rolling.  Not only does Michelle have to listen to moans and groans in our sitting room as I foam roll, she has to put up with the endless talk of run times, speeds, heart rate zones and chaffing.  But the effort and dedicated hours to training can all be lost so easily due to…

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Don’t let the Madness in, it’s Taper Time!

Well done to you all!!!

I’m giving you, both Beginners and Improvers, the entire fortnight of taper sessions here so you can plan ahead for the next two weeks. I don’t want you stressing about what you should or should not be doing, so here it is, mapped out for you and yes it is the same for both groups! 🙂

Continue reading “Don’t let the Madness in, it’s Taper Time!”

[BEGINNERS] – #AskAKW Dublin Marathon Training – How’s the legs?

Getting there now!! 🙂

This is a short block of training as we’re building the last 4 weeks as one unit to deliver you safely to the start line.

Continue reading “[BEGINNERS] – #AskAKW Dublin Marathon Training – How’s the legs?”

[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

 

[INTERMEDIATE] #DublinMarathon running program – Weeks 5-9

 

Ready to go again?

Hopefully the first block tied in with your current running and all that has happened is a little bit of structure and routine has been applied to your weeks.

We’re going to introduce a little bit of speed work at this stage to see where you are at. This is being developed a little bit more in the Experienced plan but to outline –

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 18 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 18 Rest 6  8 (4k at MP) 6 Rest  6 12 (5k at MP)
 Week 17 Rest 10 10 6 Rest 6 16
 Week 16 Rest 6  10 (5k at MP) 6  Rest 10 20
 Week 15 Rest 10  10 (Hilly) 6  Rest 6 24
 Week 14 10 Rest 10 (x4 1k repeats at 5k pace) 10  Rest 6 28

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.

Control your running so you are not running Threshold all the time. Think “base weeks”. Plenty of time for fast running!!

‘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] – Ready for the next #DublinMarathon block of training? Weeks 5-9

 

So how is everyone getting on?

Hopefully you are in a nice solid habit of regular running and the past few weeks have been fun, without putting you under too much pressure?

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 18 5 Rest  6 2 Rest 8k RACE Rest or 4*
 Week 17 Rest 5  8 5 Rest  5 8
 Week 16 Rest 5 8 8  Rest 8 8
 Week 15 Rest 8  8 Rest  5 Rest 10k RACE
 Week 14 Rest 8  8 8  Rest 8 14

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.

*Don’t be lazy!! 😉

These are all easy base runs for this block (apart from the races). Don’t worry about speed, breathing, pacing. They are steady runs to get the legs used to running. Speed work will be introduced later.

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. Remember your times from each race and we can use these to figure out where you are and what your potential may be in 18 weeks time!!! 🙂

Have a good weekend and a solid start into the next block on Monday.

 

Happy running!! 🙂

Edel & Sean

 

[EXPERIENCED] #AKWest Dublin Marathon Program – Weeks 0-4 or 23-19

Welcome to the Experienced Marathoner program.

You have several done, a couple of years marathon running under your belt and are getting to a point of possible frustration with a lack of further improvements?

We’re about to get you down off that plateau and smash those limitations!! 🙂

Your Training Plan is a little more complex than the programs that we have laid out for the Beginners and Improvers (naturally enough) so for ease of management we are using the power of the Cloud to allow us to edit and adjust the program whilst leaving it accessible to you!

So with that in mind please follow me down the rabbit hole to your new plan…Experienced Runners Plan (worth bookmarking this link in your ‘Training’ folder on the desktop). 

Dave will be updating the blocks there on an ongoing basis and depending on the outcome of the poll below (please contribute) can fill in the blanks regarding effort, pace and all that side of it. There are a couple of prep weeks with some key session such as the HR Field Testing (please do this fresh so rest Monday).

If you already have zones set by Matt Bidwell it is worth doing this field test as a back up to the existing zones. Any queries….ask Dave! 🙂

On that note it is time to point you towards the Coaches Corner where you can find out a little more about David and his contact details for obtaining personalised plans and coaching.

There will be no group run next week as both Edel & I will be recovering from our Adventure over the weekend and it is unlikely we will be fit to walk nevermind run! 🙂

Have a good weekend and a solid start on Tuesday.

 

Happy running!! 🙂

Edel, Sean & Dave

PS. a quick poll on what you think we should do to manage discussion. We would like for you to be able to find the answers to the most frequently asked questions as they arise along the way. We think either the Google+ Community  or a separate forum would be ideal but what do you think?:

[IMPROVERS] #AKWest Dublin Marathon Program – Weeks 0-4 or 23-19

So, you have tackled a few marathons already and want to go again. What happened to “Never again!!” ? 🙂

Never running

Having done a few marathons before or you are an experienced runner with plenty of miles already under your belt you will have a fair idea of what to expect in 22 weeks as you toe the start line.

Along the way we hope to help structure your training and possibly add to your existing knowledge base or possibly remind you of some things you forgot along the way (like “never again!”). Fingers crossed the extra structured sessions, group runs and seminars on nutrition, strength & conditioning, flexibility etc that we will be hosting will be of benefit to you, reinforcing that will to run.

Regardless of the how or why you want to run Dublin Marathon in October our goal here is to deliver you to the Start line in 22 weeks in good enough condition that you are raring to go and that you hit the finish line at or under your goal.

In this improver’s group we are going to talk about paces, pacing, goal times, nutrition and racing strategy. All of this will be conversational and hopefully in a manner that it becomes a resource for you and others.

This marathon is going to be the one you really get to grip with and start to realise your potential as a runner. The sessions, especially when we start introducing speed sessions will be there to challenge you. It is up to you to challenge yourself and work hard.

The harder you work in the preparation months, the better the result on the day.

Now, you should have a target time in mind. It should be a healthy and realistic target. There is no point rocking up here looking to go from a 4:30 marathon to 3:05 the structure of this simply won’t allow for such a dramatic change. These program’s are incremental. If you have the potential for that sort of improvement taking a look at the Experienced Group and interacting with one of the Coaches (outside coaches – not us) regarding a customised plan based on your race results may be the way to go for you.

You are welcome to dip in and out of the various groups to read what is going on, you will notice a difference in tone from one group to the next. All of the stuff, Beginner / Improver / Experienced is going to be in the Public domain (here in posts, or possibly on a forum we might use and in the news emails) so you are free to browse.

What we don’t want you to do is mix and match the workouts!! It might look ok, but the plans are independent of each other and should be approached as such.

So.

Hopefully you are still running and keeping the miles in the legs, ideally have a half marathon (or 2)  already under your belt this year. To be 100% honest some of these early weeks will be beyond some of you, but that is fine, simply play along and let the structure take over again, we’ll have you humming a tune in no time!! 🙂

Our week starts on Monday, you can shift the schedule to suit your timeline, school, work, kids etc. You can run morning or night. As and when you see fit. What you won’t do (please) is shift runs around or skip rest days. Pile too much running together and you can forget about running this marathon. You will likely get injured (again different with the Experienced group who may be running 6 days). This is what I mean by read it but don’t mix & match the different plans.

So nice and easy into it!

IMPROVERS  M  T  W  Th  F  S  S
 Week 23 5 Rest  5 5 Rest  5 8
 Week 22 8 Rest  8 8 Rest 8 10
 Week 21 8 Rest  8 8  Rest 8 10
 Week 20 8 Rest  10 10  Rest 8 (w 2k fast in mid) 12
 Week 19 8 Rest 10 10  Rest 8 (w 2k fast in mid) 12

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 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.

Control your running so you are not running Threshold all the time. Think “base weeks”. Plenty of time for fast running!!

‘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 all easy base runs for this block. Don’t worry about speed, breathing, pacing. They are steady runs to get the legs used to running. If you are using a HRM most of this will be Zone 2 & 3 at most. More detailed speed work will be introduced later.

There is no group run next week as both of us will be recovering from our Adventure over the weekend and it is unlikely we will be fit to walk nevermind run! 🙂

Have a good weekend and a solid start on Monday.

 

Happy running!! 🙂

Edel & Sean

PS. a quick poll on what you think we should do to manage discussion. We would like for you to be able to find the answers to the most frequently asked questions as they arise along the way. We think either the Google+ Community  or a separate forum would be ideal but what do you think?: