DCM training by complete novice.

menoscemo

Ankle feeling much better today (it is actually more the heel than the ankle), so I headed out for 8 miles tonight. After tuesdays LT run, I decided to get another quality session in, instead of my normal 'one paced-ness' (especially since I will be missing a session this week). The plan was a warm up then 4 miles at planned 1/2 marathon pace (8 minutes miles) then a warm down. I planned a 2 mile warm up , but my second mile was quicker than I thought so I kept it going for the next 3 and used the last 3 miles as warm down.

Overall 8.4 miles at 8:23 pace (1hr 10min) with AvHR 159.
Splits were:
1. 8:38 (147) uphill
2. 7:57 (159) downhill
3. 7:39 (169) uphill
4. 7:47 (168) downhill
5. 7:48 (171) uphill
6. 8:55 (161)
7. 9:12 (156)
8. 8:54 (152)
the last .4 mile was at 8:54 pace and 147 HR.
Happy with this session. Nice to do something different. Felt I could have plodded on at 9 minute mile pace for quite a bit longer. I reckon I should be aiming for a 165-170 Hr for the half, that should be in and around 8 minute pace. Hopefully I can hold hat for all 13.1 miles.

With the injury I am now not sure if I will run the pearl izumi 10k next week. I think I will make a last minute decision either way, I don't want to run a race with any niggles so close to the half and certainly don't want to miss any LSR's with the marathon only 6 weeks away.

osnola ibax

Good session, 4 really quick miles there, it will be interesting to see if you can hold 8 min miles for 13.1. Here's hoping. Glad to hear injury is feeling better.

menoscemo

So I have done nothing since that 8 mile. Ankle has been playing up. Cros post from DCM Novice thread:

menoscemo wrote: »

After what I felt was a great week last week, I have been brought down to earth with a Bang. My ankle/foot has been niggling away at me all week. I Can run but it kills me the next day. Only got two sessions done this week 12 miles in total. After thursdays 8 miles, My foot was sore again on friday, So I made an appointment with a physio and cancelled the LSR yesterday. I am seeing the physio tomorrow, so fingers crossed I get the all clear. If so I will replace this weeks 12 mile LSR with the 16 I missed and maybe replace the 8 mile midweek run with a 12. If i get bad news, I will not know what to do. I really can't afford to miss another week after just coming back from another injury.

So I am just back from the physio basically I have damaged my Posterior Tbialis Muscle. Basically it is a muscle which runs from the foot, up through the inner ankle and up to the calf. That makes a lot of sense as the pain has been all over that area. I got a big massage done and was giving some stretching excercises to do. I am going back on thursday for another session...It was probably caused by overdoing it after a period of inactivity (amadeus, if you are reading this, you were right). The physio looked at my shoes and they are certainly not the problem. Luckily the damage is not serious, after thursday I will be doing some strengthening excercises and I should be back running by next week. It is crap to miss another week but I am glad now that I trained up to week 13 before going away- the extra long runs will hopefully stand me in good stead. I will try to get to the gym 3 times this week and get lots of cardio done on the rower and bikes to keep my fitness up. This weekends race is definately out but hopefully I am back in good form for the half marathon on the 26th September.

Lessons learned: If you have an injury don't run on it the next day, and if it persists get it seen to immediately.

menoscemo

Injury update: after 2 physio session, lots of stretching and now some strengthening excercises, I have got the go ahead to start running again from saturday. I have to start light and build it up, but all going well I should get a decent LSR in next weekend before the half marathon the following weekend. I was hoping for 1hr45 in that, but given how spordaic my training has been of late, I suppose 1hr 50 would be good.

Anyway I have learned a few lessons from this: don't try to do 5 straight days running after 2 weeks inactivity. And if you have an injury, a recovery run won't work it will just make it worse!!! Fingers crossed I can get a good weeks training in next week.

BTW I have been to the gym 3 times in the last 3 days, but have come to realise I now hate cycling, x-training and rowing (all the things I used to do before running). I can't wait to get out on saturday again. Watching all the runners in the sun in the last few days has made me jealous!

menoscemo

So finally got out today for a jog.
4.2 miles in 46 minutes. 8:38 pace AV HR 155. Didn't wear an ankle support because i Felt it was too tight and not helping the injury. NO pain now aftewards. I have a series of strecthes and excercises to do post-runs to hopefully prevent the injury flaring up again...fingers crossed. I am going to take it easy over the next week. I could still feel the injury a little and my foot seemed stiff went turning clockwise. Hopefully I can build up to an LSR next weekend.

My HR was ridiculousl high for such an easy run. Hit 170 on the last mile (which was 8:30) on a relatively flat (ok slightly uphill but still) stretch. Hope it was just a combo of the heat and lack of food. I need to shake off the cobwebs big time.

osnola ibax

Good news menoscemo, positive run

menoscemo

4.11 miles in 35:30 8:41 pace. Av HR 150
Basically the same run as saturday in terms of distance and pace, but the HR has come down 5 bpm. Happy with that. My calves felt a bit stiff and legs a bit heavy at first but they got into it.

I have bought Gels for the first time and also some compression socks. My physio told me my lower legs were really stiff and unflexible. I have found that on LSR's I lose all feeling in my lower legs so I hope the compression socks will help with that and maybe prevent further injuries.
Anyway I will try out the gels and socks in the longer runs this week.
I am thinking of having a sports massage as well.

osnola ibax

Hey meno, what is your plan for the half marathon. I have a half pb of 1:54:58. I think I'll try and beat that by 5 minutes, get in under 1:50, that's 8:30 min miles.

I'm not that bothered with the half anymore and I'm glad because I feel focused on the real thing now, whereas before I was getting distracted by races. So just gonna treat it as a quickish run and score a pb.

As my log title suggests I would like a sub 140 half but I'm thinking 2010 for that. Any ideas?

menoscemo

osnola ivax wrote: »

Hey meno, what is your plan for the half marathon. I have a half pb of 1:54:58. I think I'll try and beat that by 5 minutes, get in under 1:50, that's 8:30 min miles.

I'm not that bothered with the half anymore and I'm glad because I feel focused on the real thing now, whereas before I was getting distracted by races. So just gonna treat it as a quickish run and score a pb.

As my log title suggests I would like a sub 140 half but I'm thinking 2010 for that. Any ideas?

I am going to see how the LSR goes at the weekend and then decide. When I did my 15 mile LSR a couple of weeks ago I went through the half distance in exactly 1hr 54min and that was going handy (150 ish HR) so I reckon I can easily beat that. Most likely I have lost a bit of form but I will see on saturday. In all probability I reckon I will stick to the original plan and head out for 8 minute miles and see how long I can hold it for. If I have to slow down so what, I'll have given it a whirl. I reckon I can get at least the first 8 miles at 8 minutes, after that it will probably be a lot of mental suffereing.

By the way the LSR is 18 miles this weekend. I reckon I will go out to the park and do the half course and add on a 5 mile loop afterwards, I'll post up a report afterwards.

BTW x 2 I will probably be wearing my Paula Radcliffe style Knee-high compression socks for the half !!

menoscemo

5 miles tonight in 43 minutes 8:36 miles HR 150 av.

Really pleased with the run, legs and lungs felt great. Didn't fancy going to the park in the dark so I hit the streets for the first time in ages. I must wear my contacts in future, could hardly see the undulations and at times the kerbs. I could do myself an injury :pac:)

menoscemo

9 miles in 1hr19. Pace 8:42, Av Hr 151.
Nice run. Tried out my new 4 bottle nutrition belt, happy with it. 18 planned for saturday, I will be trying my compression socks and gels for the first time.

buck65

Did a 5 miler today, the knee held up a bit better. What a beautiful morning though!!

menoscemo

buck65 wrote: »

Did a 5 miler today, the knee held up a bit better. What a beautiful morning though!!

Lol Buck. Wrong thread?

menoscemo

17.7 miles in 2hrs 41. Pace 9:09 HR 153.
I took a wrong turn while trying to follow the half marathon course and came up half a mile short. Normally I would have ran past the car and back to complete the 18 mile run but not today.
The run was pure hell and as I sit here every muscle in my legs is aching, from the hips to the calfs. I suffered from mile 1 to 18. I think I will never wear the compression socks again, even if this was not their fault I will always associate this pain with them .The only positive from this run was that I finished it. I am not sure if I have damaged my ankle again, I guess with this pain I will not know until tomorrow.
Now I am off for a radox bath followed by a chinese and many beers.

menoscemo

Oh yeah, as to 1000 mile socks anti-blister guarantee: you are a bunch of liars.

osnola ibax

Great running meno, despite the pain, that's 18 mp

menoscemo

Yeah, I was slowing down at the end though, last 4 miles around 9:30. My ankle is feeling delicate again. How is your injury coming on?

osnola ibax

menoscemo wrote: »

Yeah, I was slowing down at the end though, last 4 miles around 9:30. My ankle is feeling delicate again. How is your injury coming on?

Injury? Oh yeah, as I sit here, scoffing the last of my aloo ghobi and pouring myself another drop of cheap plonk, whilst watching another expertly chosen (for the ironic appearance v choice of song) buffoon taken advantage of on x-factor, just before they complete the formula with a badly written montage involving the judges in a parody of themselves, followed by someone "good", all the while kooky holly appeals to the masses, I had forgotten about that.

In all seriousness though, I went for a walk with the young fella in the pram this morn and was very stiff. I can feel the it band and also the Achilles tendon feels a little weak. As I warmed up throughout the day though it started to feel a bit better.

I'm gonna leave it until next Tuesday, which will be a week since the last run and see how I get on with an easy 4 miler. Struggling mentally at the moment and eating loadsa takeaways and stuff. Cutting all that out from tomorrow and gonna adopt a p.m.a. Tbh, I love running bar lsr's and if I miss this year, I'll be back for another one.

Hope your ankle holds up and you make it to the start line. I hope to line up aswell.

menoscemo

osnola ivax wrote: »

Injury? Oh yeah, as I sit here, scoffing the last of my aloo ghobi and pouring myself another drop of cheap plonk, whilst watching another expertly chosen (for the ironic appearance v choice of song) buffoon taken advantage of on x-factor, just before they complete the formula with a badly written montage involving the judges in a parody of themselves, followed by someone "good", all the while kooky holly appeals to the masses, I had forgotten about that.

In all seriousness though, I went for a walk with the young fella in the pram this morn and was very stiff. I can feel the it band and also the Achilles tendon feels a little weak. As I warmed up throughout the day though it started to feel a bit better.

I'm gonna leave it until next Tuesday, which will be a week since the last run and see how I get on with an easy 4 miler. Struggling mentally at the moment and eating loadsa takeaways and stuff. Cutting all that out from tomorrow and gonna adopt a p.m.a. Tbh, I love running bar lsr's and if I miss this year, I'll be back for another one.

Hope your ankle holds up and you make it to the start line. I hope to line up aswell.

I think I saw that guy on the x-factor before heading out!! Several beers later I am staying up to watch the mayweather fight with a cheap bottle of plonk in hand. Have you seen the physio? what did he say? did he give you any excercises to do?
I really am not sure about the ankle. To be honest it is not good now. But it is not the type of injury to keep you out of anyhting. It is just a niggle. I can run it off every time. I will probably see the physio next week but I know the stretches I have to do to keep the injury off. It is only two weeks to the 'taper' and I think it will just push on and hope it clears up in the taper. At The moment my fitness is lacking and I need to keep the runs going if I'm to make my goals.

menoscemo

4 miles in 34 minutes. HR a little high again (155) ankle held up fine but the calfs were extremely stiff. need to stretch them out now.

I plan the 9 miler tomorrow and then I am heading up north on wednesday for my sisters wedding (on friday) I have made an appointment with the physio for wednesday evening after work. I hope he can work his magic and getme to the start line on saurday in some kind of shape. I will probably miss one of the short runs this week but am not too worried about it. I am dreading the thought of the 1/2 marathon. I am not in great shape and will half to drive down early on saturday morning after the wedding

By the way, I forgot to menton the 1/2 marathon course since I ran it on saturday. All I can say is running up the Kyber Rd is :eek:

osnola ibax

Your heart rate is not that high for 8.5 min miles. You are still in pretty good nick. We all are really. I think we may be all going mad though as we get closer to our goal.

When the goin gets tough................ Etc

nosnagaoithe

Agreed - 155 would be fine for me for that run....have had it up to 203bpm on hard 400M interval sessions previously. On an easy 4/5 mile run 155 is 76% max HR for me so not a prob....

menoscemo

nosnagaoithe wrote: »

Agreed - 155 would be fine for me for that run....have had it up to 203bpm on hard 400M interval sessions previously. On an easy 4/5 mile run 155 is 76% max HR for me so not a prob....

That's fine for you but I would have been doing that kind of run at in and around 147 bpm just a few months ago. And my max HR is nowhere near 203

buck65

menoscemo wrote: »

Lol Buck. Wrong thread?

Haha sorry there, it looks like the mentored thread from a distance.

menoscemo

So I went out to do 9 tonight but ended up doing 5 fast. I wanted to continue on but my calfs got very stiff and I thought it best to stop early. I have a physio session tomorrow then two days rest so hopefully it will be good by saturday.
On a positive note I am happy with the run. I tried to get my Half marathon pace (8 minute miles) but as usual I went off to fast then tired. Luckily I seemed to cop on on the last mile what it is to run at 8 minute miles, so I will bring that thought into saturday!!
anyway 5.02 miles in 40:09. HR 158
Splits: 7:44 (150) 7:41(166) 8:09 (162) 8:29 (155), 7:55 (159)

menoscemo

I did the Dublin 1/2 marathon today. It's been a long day!! I was at my sister's wedding yesterday, the reception was in Enniskillen, had a horrible day foodwise as you would expect (fry-crisps-4course wedding meal with Fillet steak for main) and a few drinks (not too may mind). I clambered to bed at midnight with the alarm set for 5.45am for the drive down to dublin. but didn' sleep well at all. I think I got maybe 3 hours sleep.

I had a big bowl of pasta waiting for my breakfats- last minute carb loading- and decided to have it in the car before heading off, However after two forkfulls I spilled the rest all over the car floor so I ended up heading off starving. By about 7.30 I passed an open service station so jumped in. All I could find were donuts so I took two and a banana- hardly Ideal race nutrition but better than nothing.
I landed at the park at 9am and collected my race number which had never been sent out. I met OI agin then we got chatting to Gerard 65 as well. WE all got seperated so I ended on my own around the front of the 100-120 min group. My plan was to head off at about 8 minute miles and try to hold it.
Everything started off well 8:04, 7:51, 8:06 were the first 3 splits. I felt good. The general pace slowed down due to the waterstation and people ahead slowing down so I was happy enough with 8:17 but vowed to speed up a little. The next 3 miles were 8:04, 8:04, 8:04 up and down chesterfield av which I was delighted with given the narowness of the paths. I had to do many mini-sprints up the grass to pass little groups. So Mile 8 and we hit the big uphill going into Kyber rd. I felt good going in and kept my head down, so much so that I didn't notice OI passing. When I saw him I ran up and asked had he passed me or had I caught up to him. On hearing the former I told him to go on, I beter run my own race (BTW wait for OI's log his time was :eek:). Anyway we hit mile 9 at the top of the Kyber and was delighed to see the split of 8:14 cosidering the climb...1:45 something was maybe still on if I could kick on now....however I couldn't; I started to really suffer 8:13 and 8 :14 for the next two miles wasn't great considering they were mostly down hill. Then I got a stitch, I tried to run it off but it wouldn't go away and I had to stop for a quick walking break 8:48 (mile 11), thankfully I kept moving for mie 12 but slowly (8:53) I took another stitch going into mile 13 but then ran on and got an 8:33 mile 13...anyway I Lumbered acros the line in 1:48:09 (chip time).
Overall I am happy with the time despite fading badly. I really need to improve my speed endurance it seems, but I am hoping I would be better if I had better race-day preparation maybe better nutrtion would have prevented the stitch?? Still though, having been out injured for 3 of the last 6 weeks it is not bad.

Hello to OI, Woddle and Gerard 65 and well done on your runs (especially OI-you have really kicked on ahead of me).

So a 20 mile LSR this week and if I am feeling ok I will do the Rathfarnham 5k on sunday-guaranteed to set a PB!

osnola ibax

Thanks meno, I appreciate that. You ran a great race, particularly considering it was on the back of 3 hours sleep.

When I passed you I knew I was bang on 8 min miles so I kept looking over my shoulder to see if you were coming with me, I was thinking we could pace each other home as we had the same goal of 1:44:xx. Like you though, I had to run my own race aswell so I really appreciated that shout from you.

Good to meet you again though, I'm actually looking forward to DCM now. sub 4 debut marathon, here we come.

menoscemo

osnola ivax wrote: »

When I passed you I knew I was bang on 8 min miles so I kept looking over my shoulder to see if you were coming with me, I was thinking we could pace each other home as we had the same goal of 1:44:xx. Like you though, I had to run my own race aswell so I really appreciated that shout from you.

Cheers man, I didn't really thing I was on for 1:44 at any stage...anyway I seem to be your lucky charm. The two times we have met you have run a belter and when I didn't show up at the 10 mile you had a complete mare!!

menoscemo

Just over 5 miles tonight in 44 minutes. 8:45 pace AV HR 146

Great to get the av HR back down but legs were really stiff and heavy.

Plan for the rest of the week is 10 on wednesday, 20 on friday and, that going well, the rathfarnham 5k on Sunday in place of the other 5 mile (though I will probably jog a few miles home after the race).

menoscemo

10 miles this evening in 1:27 8:40ish pace Hr 153
Much better run today. The legs felt a lot fresher. I didn't feel the effort. I would say it was my first good run in a while. I wore my new lycra shorts under my regular shorts and they felt good, so now just as I will associate bad runs with the compression socks I will probably have to wear the lycra shorts from now on!! It is funny how the mind works.