Dublin Marathon 2011 Novices Mentored Thread

RayCun

Monday | Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
rest|3m/5k|5m/8k|3m/5k|rest|10m/16k|cross


No fancy runs this week because the distance is up a bit. How's everyone doing?

Duckee

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|3|21 Miles|121 miles|Away for 4 day weekend, so less than should have done |
shels4ever|||not sure||
Bally8|4|23.67|79.27 miles|Great week. Enjoyed all my runs and joined a running group:)|
Nules10|4|25|147|13miles lsr which i found very tough.|
Duckee|4|19m|57|Great week. legs feeling good after 9mile lsr today. learning how to pace better and not take every run at speed|
liamog|3|24|63 miles|Set 2 PB's this week 22:50 5k at BHAA on Wednesday and 37:41 5 Mile at the Irish Runner 5 Mile|
Concerned2|5|31.84m|238.27 miles|Missed 1 planned session.|
cr17|3|15 miles|66.1 miles|Game of 5 a side during the week destroyed me for 2 days, knew the risks, step back week anyway so no major damage done |
Rider|||113m||
Househunter|5|44|114.8|did the 5 mile in the park but decided to take it easy - my legs thanked me yesterday after 14 mile LSR|
Mr Abbey|4|15|46|Looking forward to seeing how longer lsrs go now!|
PDCAT|4|14|48| On holidays, low mileage
TomD101|||||
ShivDCM|4|19|62|legs felt it this week|
BobMac104|3|18|41|Away for three days so only 3 sessions but millage was ok. Hard week this week to make up for it.
dylbert|4|20|97|Tough 9 miles yesterday but got through it, done 10min pace so pleased with the time|
ger664|5|51 Kms| 51 Kms| Just back after a PB in sixmilebridge|
specialk1977|4|28.5|122| lsr 12 miles yesterday,tough one
red face dave|1|19|19| First week done

galwayhooker

Hi Raycon.Am just starting off properly this week for marathon training.First time for me doing the marathon - did connemara half mar in 2010 in 2 hr 2 min and limerick half mar in 1 hr 51 and few other 10 mile races but my fitness has gone down since then.did limerick half mar this year in 2 hr 12 so would love to get back up to where i was.Am doing between 9 - 10 min miles at the mo running.
just wondering how you add details to table and with the plan you have should i be aimimg for a certain pace when training
thanks

ps if anyone in south galway/ Gort area following this thread and is looking for running partner def let me kno;-)Just makes it easier and runs seems to go faster with a partner

liamog

Is their a new table for last week yet? Or am I just really late checking in?

RayCun

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|||121 miles||
shels4ever|||not sure||
Bally8|||79.27 miles||
Nules10|4|25|147|13miles lsr which i found very tough.|
Duckee|4|19m|57|Great week. legs feeling good after 9mile lsr today. learning how to pace better and not take every run at speed|
liamog|||63 miles||
Concerned2|||238.27 miles||
cr17|||66.1 miles| |
Rider|||113m||
Househunter|||114.8||
Mr Abbey|||46||
PDCAT|||48| e
TomD101|||||
ShivDCM|||62||
BobMac104|||41|
dylbert|||97||
ger664||| 51 Kms| |
specialk1977|4|28.5|122| lsr 12 miles yesterday,tough one
red face dave|1|19|19| First week done
galwayhooker|||||


I think this is right now? Sorry if I've deleted someone's details. galwayhooker, I've added a row for you - quote the latest table and add your details in the row.

RayCun

galwayhooker wrote: »

did limerick half mar this year in 2 hr 12 so would love to get back up to where i was.Am doing between 9 - 10 min miles at the mo running.
with the plan you have should i be aimimg for a certain pace when training

10 minute miles is the pace you ran in the half marathon, and is the fastest you could expect to do in the marathon, right? So most of your runs should be a minute slower than that, around 11 minute miles.
In fact, if you expect to run slower than 10 minute miles in the marathon,you should be running even slower now, in training.

liamog

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|||121 miles||
shels4ever|||not sure||
Bally8|||79.27 miles||
Nules10|4|25|147|13miles lsr which i found very tough.|
Duckee|4|19m|57|Great week. legs feeling good after 9mile lsr today. learning how to pace better and not take every run at speed|
liamog|4|26.2 miles|89.1 miles|Another good week. Bought a camlebak for the longer runs|
Concerned2|||238.27 miles||
cr17|||66.1 miles| |
Rider|||113m||
Househunter|||114.8||
Mr Abbey|||46||
PDCAT|||48| e
TomD101|||||
ShivDCM|||62||
BobMac104|||41|
dylbert|||97||
ger664||| 51 Kms| |
specialk1977|4|28.5|122| lsr 12 miles yesterday,tough one
red face dave|1|19|19| First week done
galwayhooker|||||


Is anybody else using runkeeper to track their runs. If there are add me to your street team, my real name is "Liam Mycroft"

Mr abbey

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|||121 miles||
shels4ever|||not sure||
Bally8|||79.27 miles||
Nules10|4|25|147|13miles lsr which i found very tough.|
Duckee|4|19m|57|Great week. legs feeling good after 9mile lsr today. learning how to pace better and not take every run at speed|
liamog|4|26.2 miles|89.1 miles|Another good week. Bought a camlebak for the longer runs|
Concerned2|||238.27 miles||
cr17|||66.1 miles| |
Rider|||113m||
Househunter|||114.8||
Mr Abbey|4|19m|65|9mile lsr felt great but niggle in left knee 2 days later - early days for that!|
PDCAT|||48| e
TomD101|||||
ShivDCM|||62||
BobMac104|||41|
dylbert|||97||
ger664||| 51 Kms| |
specialk1977|4|28.5|122| lsr 12 miles yesterday,tough one
red face dave|1|19|19| First week done
galwayhooker|||||

BobMac104

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|||121 miles||
shels4ever|||not sure||
Bally8|||79.27 miles||
Nules10|4|25|147|13miles lsr which i found very tough.|
Duckee|4|19m|57|Great week. legs feeling good after 9mile lsr today. learning how to pace better and not take every run at speed|
liamog|4|26.2 miles|89.1 miles|Another good week. Bought a camlebak for the longer runs|
Concerned2|||238.27 miles||
cr17|||66.1 miles| |
Rider|||113m||
Househunter|||114.8||
Mr Abbey|4|19m|65|9mile lsr felt great but niggle in left knee 2 days later - early days for that!|
PDCAT|||48| e
TomD101|||||
ShivDCM|||62||
BobMac104|5|30.2miles|71.2|good week. did a 13 mile LSR in 2 hours 7. A bit fast but happy overall. I will try to keep the milage as high this week
dylbert|||97||
ger664||| 51 Kms| |
specialk1977|4|28.5|122| lsr 12 miles yesterday,tough one
red face dave|1|19|19| First week done
galwayhooker|||||

PDCAT

=BobMac104;73468733]Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|||121 miles||
shels4ever|||not sure||
Bally8|||79.27 miles||
Nules10|4|25|147|13miles lsr which i found very tough.|
Duckee|4|19m|57|Great week. legs feeling good after 9mile lsr today. learning how to pace better and not take every run at speed|
liamog|4|26.2 miles|89.1 miles|Another good week. Bought a camlebak for the longer runs|
Concerned2|||238.27 miles||
cr17|||66.1 miles| |
Rider|||113m||
Househunter|||114.8||
Mr Abbey|4|19m|65|9mile lsr felt great but niggle in left knee 2 days later - early days for that!|
PDCAT|4|21.6|69.6|10 mile LSR - Felt really good. Could have ran another few miles.
TomD101|||||
ShivDCM|||62||
BobMac104|5|30.2miles|71.2|good week. did a 13 mile LSR in 2 hours 7. A bit fast but happy overall. I will try to keep the milage as high this week
dylbert|||97||
ger664||| 51 Kms| |
specialk1977|4|28.5|122| lsr 12 miles yesterday,tough one
red face dave|1|19|19| First week done
galwayhooker|||||

shivDCM

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|||121 miles||
shels4ever|||not sure||
Bally8|||79.27 miles||
Nules10|4|25|147|13miles lsr which i found very tough.|
Duckee|4|19m|57|Great week. legs feeling good after 9mile lsr today. learning how to pace better and not take every run at speed|
liamog|4|26.2 miles|89.1 miles|Another good week. Bought a camlebak for the longer runs|
Concerned2|||238.27 miles||
cr17|||66.1 miles| |
Rider|||113m||
Househunter|||114.8||
Mr Abbey|4|19m|65|9mile lsr felt great but niggle in left knee 2 days later - early days for that!|
PDCAT|4|21.6|69.6|10 mile LSR - Felt really good. Could have ran another few miles.
TomD101|||||
ShivDCM|4|24|86|11m lsr went well|
BobMac104|5|30.2miles|71.2|good week. did a 13 mile LSR in 2 hours 7. A bit fast but happy overall. I will try to keep the milage as high this week
dylbert|||97||
ger664||| 51 Kms| |
specialk1977|4|28.5|122| lsr 12 miles yesterday,tough one
red face dave|1|19|19| First week done
galwayhooker|||||

Concerned2

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|||121 miles||
shels4ever|||not sure||
Bally8|||79.27 miles||
Nules10|4|25|147|13miles lsr which i found very tough.|
Duckee|4|19m|57|Great week. legs feeling good after 9mile lsr today. learning how to pace better and not take every run at speed|
liamog|4|26.2 miles|89.1 miles|Another good week. Bought a camlebak for the longer runs|
Concerned2|3|18.16m|256.33 miles|Taking almost a week off to try & get rid of a few injuries|
cr17|||66.1 miles| |
Rider|||113m||
Househunter|||114.8||
Mr Abbey|4|19m|65|9mile lsr felt great but niggle in left knee 2 days later - early days for that!|
PDCAT|4|21.6|69.6|10 mile LSR - Felt really good. Could have ran another few miles.
TomD101|||||
ShivDCM|4|24|86|11m lsr went well|
BobMac104|5|30.2miles|71.2|good week. did a 13 mile LSR in 2 hours 7. A bit fast but happy overall. I will try to keep the milage as high this week
dylbert|||97||
ger664||| 51 Kms| |
specialk1977|4|28.5|122| lsr 12 miles yesterday,tough one
red face dave|1|19|19| First week done
galwayhooker|||||

cr17

Concerned2 wrote: »

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|||121 miles||
shels4ever|||not sure||
Bally8|||79.27 miles||
Nules10|4|25|147|13miles lsr which i found very tough.|
Duckee|4|19m|57|Great week. legs feeling good after 9mile lsr today. learning how to pace better and not take every run at speed|
liamog|4|26.2 miles|89.1 miles|Another good week. Bought a camlebak for the longer runs|
Concerned2|3|18.16m|256.33 miles|Taking almost a week off to try & get rid of a few injuries|
cr17|4|23 miles|89 miles|LSR last night of 11miles, went good, 9:35 pace|
Rider|||113m||
Househunter|||114.8||
Mr Abbey|4|19m|65|9mile lsr felt great but niggle in left knee 2 days later - early days for that!|
PDCAT|4|21.6|69.6|10 mile LSR - Felt really good. Could have ran another few miles.
TomD101|||||
ShivDCM|4|24|86|11m lsr went well|
BobMac104|5|30.2miles|71.2|good week. did a 13 mile LSR in 2 hours 7. A bit fast but happy overall. I will try to keep the milage as high this week
dylbert|||97||
ger664||| 51 Kms| |
specialk1977|4|28.5|122| lsr 12 miles yesterday,tough one
red face dave|1|19|19| First week done
galwayhooker|||||

Bally8

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|||121 miles||
shels4ever|||not sure||
Bally8|3|13.65|92.92 miles|Picked up an injury during the Nenagh 4 miler, ended up in A&E as I couldnt walk:(. Not sure how long I will be out (delighted with my time in the race though:))|
Nules10|4|25|147|13miles lsr which i found very tough.|
Duckee|4|19m|57|Great week. legs feeling good after 9mile lsr today. learning how to pace better and not take every run at speed|
liamog|4|26.2 miles|89.1 miles|Another good week. Bought a camlebak for the longer runs|
Concerned2|3|18.16m|256.33 miles|Taking almost a week off to try & get rid of a few injuries|
cr17|4|23 miles|89 miles|LSR last night of 11miles, went good, 9:35 pace|
Rider|||113m||
Househunter|||114.8||
Mr Abbey|4|19m|65|9mile lsr felt great but niggle in left knee 2 days later - early days for that!|
PDCAT|4|21.6|69.6|10 mile LSR - Felt really good. Could have ran another few miles.
TomD101|||||
ShivDCM|4|24|86|11m lsr went well|
BobMac104|5|30.2miles|71.2|good week. did a 13 mile LSR in 2 hours 7. A bit fast but happy overall. I will try to keep the milage as high this week
dylbert|||97||
ger664||| 51 Kms| |
specialk1977|4|28.5|122| lsr 12 miles yesterday,tough one
red face dave|1|19|19| First week done
galwayhooker|||||

RayCun

just to let you all know, the pace groups at Dublin will be
3.00
3.15
3.30
3.45
4.00 (as discussed in Ryans :pac: )
4.15
4.30
5.00

There are 4 pacers in each group, and they're all experienced runners who will be very comfortable running that speed, and can help keep you on track for a target time.

liamog

If I'm aiming for sub 4:00 is it better to run with 4:00 or the 3:45, I would prefer to bank some time for the second half. My PB's for 5k and 5 Mile predict 3:43. I'm running the 10k in DLR on Monday so will see if my times for that match up.

RayCun

liamog wrote: »

If I'm aiming for sub 4:00 is it better to run with 4:00 or the 3:45, I would prefer to bank some time for the second half. My PB's for 5k and 5 Mile predict 3:43. I'm running the 10k in DLR on Monday so will see if my times for that match up.

1. If you want to run sub 4, go with the 4.00 pace group (they actually aim for 3.59)
In a shorter race you can (sometimes) get away with going out too fast, but in the marathon you'll need every scrap of energy, so you have to run as efficiently as possible. That means keeping the pace controlled in the first half, so you can maintain that pace in the second half. If you try to bank time in the early stages, you'll most likely lose more time in the last 6 miles.

2. The bigger the gap in distances, the less accurate the McMillan calculator will be. That's especially true if most of your running has been at shorter distances until you started marathon training. My mile/5k/5 mile times suggest a marathon around 3.20, but I know that when I do the 10 mile next month it will predict something closer to 3.30, and my finish time in October will be closer to 3.30 than 3.20.

Mr abbey

Hi Ray, not really too worried about times at the moment, but just out of curiosity...
Do you have to register with a group or just line up behind them on the day?

Also, my PB 10k is just under 50.44 (first one was 53 mins) have checked mac millan (3.58) and other calculators but what would a realistic time be in your opinion with only these times to guess from? Would be delighted to finish and under 4.30? Is this doable? I suppose it will become more obvious as the training progresses and more long runs are behind me?

Am just measuring route distances on mapmyrun and then timing runs the best I can at the moment, but am thinking about getting an iphone which I'm planning to use for better gauge of pace?

RayCun

You just line up behind the pacers on the day. They'll be carrying signs and big balloons (until the balloons float away, as they do every year ) with their finish time on them.

It's hard to judge this far out, but if you do some longer distance races (10 mile or 1/2 marathon) they'll give you a better idea than training runs. With a training run, you're never sure how much faster you could have gone, but a race is going to be close to your limit.

I honestly don't know how good the iphone apps are at measuring pace. I'm a slave to my Garmin

ger664

Mr abbey wrote: »

Hi Ray, not really too worried about times at the moment, but just out of curiosity...
Do you have to register with a group or just line up behind them on the day?

Also, my PB 10k is just under 50.44 (first one was 53 mins) have checked mac millan (3.58) and other calculators but what would a realistic time be in your opinion with only these times to guess from? Would be delighted to finish and under 4.30? Is this doable? I suppose it will become more obvious as the training progresses and more long runs are behind me?

Am just measuring route distances on mapmyrun and then timing runs the best I can at the moment, but am thinking about getting an iphone which I'm planning to use for better gauge of pace?

I am pacing in the 4:30 group this year. You will have to line up with us at the start as we will be pacing on chip times. Goal is to finish 30 secs under time and encourage whats behind over the line. We will be hard to miss at the start with our balloons etc and there will probably be a stand at the expo manned by the pacers if you have any other queries.

BobMac104

RayCun wrote: »

You just line up behind the pacers on the day. They'll be carrying signs and big balloons (until the balloons float away, as they do every year ) with their finish time on them.........

Hi Ray

Thanks for the pacer information. How do they pace it? will they go out and do 9 min miles (sub 4 hour ) from start to finish or will they start a bit slower and speed up or have they other tactics?

I am just finding lately that it's taking me 3 or 4 miles now to get comfortable and during that time I am probably slower.

Up until now i never really do a warm up, I just run out the door at home. On the day should we do a warm up? My current line of thinking is that I'll be running long enough without adding an extra bit before i start.

ger664

BobMac104 wrote: »

Hi Ray

Thanks for the pacer information. How do they pace it? will they go out and do 9 min miles (sub 4 hour ) from start to finish or will they start a bit slower and speed up or have they other tactics?

I am just finding lately that it's taking me 3 or 4 miles now to get comfortable and during that time I am probably slower.

Up until now i never really do a warm up, I just run out the door at home. On the day should we do a warm up? My current line of thinking is that I'll be running long enough without adding an extra bit before i start.

We will be pacing as close as possible to even splits per mile the whole way around. If you take a while to warm up you can start with the pace group let them off ahead and then catch up with them again.

RayCun

Last year I started about 50 metres behind the 4 hour pacers, but over the first couple of miles they increased the distance. They were running a steady pace, but I was slowed down by the crowds. They were very visible though, even from a couple of 100 metres, and I gradually caught up with them.

BobMac104

ger664 wrote: »

We will be pacing as close as possible to even splits per mile the whole way around. If you take a while to warm up you can start with the pace group let them off ahead and then catch up with them again.

OK thanks Ger.

Its a great thing ye are doing in fairness.

menoscemo

The first few miles in Dublin tend to be a little slow because congestion causes a few bottlenecks on the course. After that there will be even splits all the way. I'll be pacing 4 hours by the way.

BobMac104

menoscemo wrote: »

The first few miles in Dublin tend to be a little slow because congestion causes a few bottlenecks on the course. After that there will be even splits all the way. I'll be pacing 4 hours by the way.

OK Cool! Thanks Menoscemo. Hope to see you at the starting line(...and at the finishing line!)

4 Hours still feels like a tall order for me but I have a lot of miles to do before I have to decide.

Mr Slow

BobMac104 wrote: »

Hi Ray

Thanks for the pacer information. How do they pace it? will they go out and do 9 min miles (sub 4 hour ) from start to finish or will they start a bit slower and speed up or have they other tactics?

I am just finding lately that it's taking me 3 or 4 miles now to get comfortable and during that time I am probably slower.

Up until now i never really do a warm up, I just run out the door at home. On the day should we do a warm up? My current line of thinking is that I'll be running long enough without adding an extra bit before i start.

With the atmosphere and excitement on the day you'll feel comfortable from the off. I'm often annoyed by little niggles or unhappy footfall at the start of a run but that never happens in a race and as the others have said, you'll be under pace initially with the bottlenecks.

Younganne

Hi guys,
I have completed week 1 of my training and was very happy with my runs. Last week I did 4 runs Mon- 3m, tue - 3m + Kettlebells class, Thur - 4m, and LSR Sun - 7 m. I took your advice and ran slower in the LSR and therefor my legs were fine and not tired next day..

this week so far I have done tue -3m, Wed -5m, Thur - 3m, resting today and due to race 10 km tomorrow in Ardee Turfman festival...if legs are ok I will aim for a 8/9 LSR on sunday.

My only problem is my HR is in the 90% range so I think I need to slow right down, which is very hard to do and try and get HR lower....its averaging at 175 for my runs and my max is 181.. any advice???

Can someone add me to the chart and tell me how to update it myself please....

menoscemo

Younganne wrote: »

My only problem is my HR is in the 90% range so I think I need to slow right down, which is very hard to do and try and get HR lower....its averaging at 175 for my runs and my max is 181.. any advice???

Hi Anne, if you are doing your runs in the 90%+ range, you are indeed running too fast. That kind of HR is unsustainable for a long period of time. For a marathon you will have to average close to 80% of max (about 145-150 if your max is 181).

Now my only question is how did you detemine that 181 is your max hr? If your used a formula, I would completely ignore it as they are notoriously inaccurate. If your max is 181 and you are running at 175- you will know about it!! You'll be panting, red faced, feeling like you are about to die etc!!
A better way to get your actual max is to do a race and run it hard. So in Your 10k race on Saturday, run as hard as you can and, if possible, do a sprint finish over the last 200m. Chances are you'll reach close to your max as you cross the finish line. Find out this figure, add about 4/5 bpm and that should be close enough to your actual max HR.

I bet it is a lot higher than 181 bpm.

RayCun

Name|Sessions Completed|This Week|Total so far|Comments
meijin|||94 miles||
Vagga|||121 miles||
shels4ever|||not sure||
Bally8|3|13.65|92.92 miles|Picked up an injury during the Nenagh 4 miler, ended up in A&E as I couldnt walk:(. Not sure how long I will be out (delighted with my time in the race though:))|
Nules10|4|25|147|13miles lsr which i found very tough.|
Duckee|4|19m|57|Great week. legs feeling good after 9mile lsr today. learning how to pace better and not take every run at speed|
liamog|4|26.2 miles|89.1 miles|Another good week. Bought a camlebak for the longer runs|
Concerned2|3|18.16m|256.33 miles|Taking almost a week off to try & get rid of a few injuries|
cr17|4|23 miles|89 miles|LSR last night of 11miles, went good, 9:35 pace|
Rider|||113m||
Househunter|||114.8||
Mr Abbey|4|19m|65|9mile lsr felt great but niggle in left knee 2 days later - early days for that!|
PDCAT|4|21.6|69.6|10 mile LSR - Felt really good. Could have ran another few miles.
TomD101|||||
ShivDCM|4|24|86|11m lsr went well|
BobMac104|5|30.2miles|71.2|good week. did a 13 mile LSR in 2 hours 7. A bit fast but happy overall. I will try to keep the milage as high this week
dylbert|||97||
ger664||| 51 Kms| |
specialk1977|4|28.5|122| lsr 12 miles yesterday,tough one
red face dave|1|19|19| First week done
galwayhooker|||||
Younganne|4|17|17||


to update in future, quote the post containing the latest table and overwrite your data.

(and I agree with meno - you are very unlikely to be running at 90% of your heart rate. If you ran 7 miles at close to your max heart rate you would feel it next day!)