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DCM 2013: Mentored Novices Thread......Take 2
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Don't be ridiculous. Of course there's a next time - it's just a question of whereshortstuff! wrote: »Loving all the race reports! Well done everyone:)
Legs were in bits yesterday, struggled to get out of bed! Much better today, managed a slow 2.5m walk around the block, left foot is still sore, hoping I haven't done any damage... Found myself thinking what I would do next time round, more MP miles, speed work etc to nail that 4:30... Ahhh what am I doing thinking about NEXT time, this was meant to be a once off:eek:
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Recovery is almost as important as the race itself if you want to build on what you did on Monday and progress. This goes for pacers (official and otherwise) and novices alike!Has anyone any links to information on how best to recover after a marathon?
Reposting from previous post (because I'm lazy)
The next 2- 5 days you will suffer from DOMS (delayed onset muscle soreness)…. more reading!! (well what else will you be doing over the next few days)
What should you do to combat DOMS…no running until the soreness has subsided, you are placing yourself at injury risk if you run before your muscles have a chance to begin repairing…….
go for walks, go swimming, biking, plenty of baths( with Epsom salt bath if you have it), get a massage ( I think there are arguments for & against this so everyone decide for themselves and sleep, lots of sleep!!
Forget about running plans, training schedules etc for a few days and give your brain (& partner, family, workmates etc
) a rest!!
After the first week the soreness should be gone, if there are any injury worries, get then looked at. A massage this week is certainly a great idea!!
Hal Higdon has a 4 week recovery plan to start one week after the marathon
More info here:
http://running.competitor.com/2013/09/training/the-importance-of-recovery-after-a-marathon_59478/20 -
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career_move wrote: »
What should you do to combat DOMS…no running until the soreness has subsided, you are placing yourself at injury risk if you run before your muscles have a chance to begin repairing…….
go for walks, go swimming, biking, plenty of baths( with Epsom salt bath if you have it), get a massage ( I think there are arguments for & against this so everyone decide for themselves, if you’ve never has one before, now is not the time to start…..sleep, lots of sleep!!
Forget about running plans, training schedules etc for a few days and give your brain (& partner, family, workmates etc) a rest!!
After the first week the soreness should be gone, if there are any injury worries, get then looked at. A massage this week is certainly a great idea!!
Hal Higdon has a 4 week recovery plan to start one week after the marathon
More info here:
http://running.competitor.com/2013/09/training/the-importance-of-recovery-after-a-marathon_59478/2
Just a bit further on the massages. I would say to people they are a good idea to get this week but just ensure whoever is doing it is using superficial techniques (effleurage and petrissage). NO DEEP TISSUE techniques or MET. Epsom Salt bath a good idea also.0 -
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Join Date:Posts: 10655
imknackered wrote: »Just saw on independent.ie that the guy who collapsed at the finish line died.
RIP fellow marathon runner
Just heard that - first the half marathon, and now the DCM also.
RIP. It's been said before, but when something like that happens, it makes all the talk of times, injuries etc. so meaningless.0 -
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Ok time for my official race report. I actually had to watch the video back again to remind myself of parts of the course – miles 14 to 19 were a bit of a blur!
Legs much better today. Off to training this evening - not to do any actual running mind but to show off my medal and my top:D
Day/ night before
Sunday was looooooooong. Spent the morning printing out mass booklets for the wedding and checking Boards every 10 seconds to see how everyone else was feeling. None of my real life friends were talking to me anymore since my standard answer became "I can't - I'm training for the marathon"
On Sunday afternoon I went to my parents' for dinner and got fed pasta and chicken and my mother made one last attempt at "would you not reconsider, it's meant to be very windy tomorrow. Sure at least only do some of it and pull out if you get tired". She thinks I'm 13 not 31.
Sunday evening was spent packing and repacking my bag. Nearly felt like going online to see if there was a baggage allowance as I had so much stuff. I've packed less for a 2 week holiday in France. Lots of support messages and texts from family and friends added to the excitement
Slept well that night and didnt have any crazy running dreams which was good
Monday morning
Woke up before the alarm and 5:45 and had breakfast of brown toast and jam, a banana and some orange juice. Managed a successful toilet visit :P. Did some back stretches and layered on the Vaseline and BodyGlide. Got my water bottles out of the freezer and double checked everything.Left at 7:15 to walk down to meet some others from the club - we had booked a taxi. Chat was light hearted on the way in which really helped me. I wasn't that nervous but was really excited and jittery. Got left off at the Davenport and went to the toilet there.
Headed for bag drop around 8:15 and said goodbye to our faster (orange number runners). There was 5 of us running together so we dropped bags and headed for the green pen. All on good form and the company helped pass the time until gun time!
Miles 1-5 (9:58, 9:42, 9:35, 9:38, 9:32)
It took around 3 miles (Dorset st??) to dawn on me that this was it, I was actually running the marathon. Got a little emotional then. Spent the first few miles watching our pace and just drinking it all in - the support, the posters, the beautiful day. Didn't take on water at the first 2 stations as I had enough in my belt. Took a gel just as we came into the park and nearly tripped over a ramp as I did so. Felt good but not properly settled into my run.
Miles 6-10 (9:57, 10:12, 9:29, 9:29, 9:53)
Had a quick toilet break at mile 6 - I didn't really need one but we had agreed to stop so we did. Found it a bit hard to pick up the pace again but soon got into our stride. Had some supporters as we turned off Chesterfield onto Furze Rd and again at the Chapelizod gate which gave a boost. Made such a lovely change to be running DOWN towards Chapelizod. Although it was here my stomach started to feel the effects of the first gel and never really recoverd for the rest of the race. Just a queasy feeling, nothing serious. I had no problems with gels in training. Chapelizod was fab with support - bbqs and everything! Found the hills no problem. Head down, pump the arms and lean forward.
Miles 11 - 15 (9:38, 9:51, 10:02, 9:49, 9:48)
Really started to get into my stride here eventhough my IT band was starting to strain a little - and not the one I had physio on :rolleyes: . Kept squirting water on my legs which helped and changing my stride to loosen out. Wind along Crumlin Rd wasn't much fun but passed the time talking to everyone I could see and waving at random strangers calling my name. Hit the halfway point at 2:09 which I was in truth a little disappointed with although looking back I don't know why because my HM time is 1:58. Anyway! Just before mile 14 (I think) some woman stepped out on the road to take our photo. I was ready to shout at her until I realised it was our coach!! Gave us a great lift.
Miles 16 - 20 (9:55, 10:05, 9:57, 9:58, 10:08)
Had a series of peaks and lows during these five miles. I don't think I hit The Wall but I definitely grazed it with my elbows. Stomach was dodgy so I was incredibly sensible and took another gel:D . Got a huge boost coming around Bushy Park and wherever that DJ was. As I said at the start - a bit of a blur!
Miles 21 - 25 (10:22, 9:33, 9:36, 9:50, 9:55)
Met my dad at mile 20 and he had a bottle of flat cola for me - I definitely needed the sugar at that stage! Was so happy to see him, he was a (much much faster) marathon runner in his youth and I could see the pride in his eyes. I lost my team mates here - they pulled back a little and I felt good so went on. Met Martypk here - good on you Marty for finishing - you looked very grey :-( My mum was just after Roebuck hill and she was screaming her lungs out for me which gave me a great boost. From here I started to feel great and I kicked it up a gear with the help of the Sawdoctors and the Proclaimers on my ipod (never run with music but glad I brought it - and I only had one bud in so I could still hear what was going on). Met one of my club mates at RDS and ran with him for a little bit but he was suffering so I left him to it (he wanted me to go). Around Beggars Bush I spotted the place I was stewarding last year and this gave me an extra boost as I knew I wasn't that far from the finish. Pearse St was tough enough as there were runners just coming to a halt and slowing down to walk without any warning so I had to keep weaving. Also the crowd were packed in very tight - only room for 2 or 3 runners to get through. I remembering noticing that last year. Had friends positioned at Pearse Station and thought I missed them but they were a bit further on so that gave me another lift. I was able to give them a smile and a wave.
Mile 25.5 - 26.2 (9:56, 9:16)
I was so delighted with everything and enjoying the crowds. Then I came round by College Green and Trinity Front Arch and BAM!!! "Hello Wall" . At the time I didn't know it but looking back it was definitely the wall. I had a friend there and afterwards she told me she was screaming my name and "get up the aisle" (getting married in 4 weeks). Heard none of it. She said I was completely grey. All I remember thinking was "just keep going, you're not stopping here, no way". Pure stubborness got me down Nassau St. I could hear the crowds but my addled brain made me think I was the only one on the course. I saw the finish line and couldn't quite believe I was crossing it. Finished with a huge stupid smile on my face and my hands in the air - on the video I look like I'm having the time of my life. Delirious more like!
Chip Time: 4:22:10
Post race
Got very wobbly going through the finishers chute but remember turning to the guy beside me and saying "I'm doing that again!" Started to cry after I got my tshirt and took me a while to get around to baggage area. I just kept saying "I ran a marathon, I ran a marathon"
Lows- The effect the gels had on my stomach and the fact that I'm still nauseous every time I eat. I had 5 isogels and had been well used to them from training
- Nassau St
- Seeing a few of my clubmates suffer when I know what they have in them
- Peeing behind a tree in the Phoenix Park
Highs- Feeling good at 10 miles
- The crowds
- Feeling great from miles 20 - 25.5 and being able to step it up a gear.
- Having the sense for once in my life to pace myself
- The crowds
- The pride I feel wearing my finishers t shirt
- The crowds
- Running around places in my city that I've never seen before
- The soreness in my legs yesterday (yes to me that's a high)
- The fact I am now a part of Club 26.2
The thing I'm most proud of - running every single step of it!
I've so much more I could say but I'm sure you've had enough!0 -
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Colostomy Bag wrote: »Marathon apart - I have this ongoing conundrum I wanted to raise about miles and KM. Since I started running 3 years ago I have measured all runs in KM, so have most of the people I have run with - what I find rather odd is that the marathon seems to be time-warped into the old imperial measurements that became officially defunct in 1997 and the majority of people seem to use imperial as their currency for marathon training. Most people talk about 20 mile runs, not 32k runs - why in **** are marathon runners still using these 16 year old defunct measurements, and why even more weirdly do you get a 10k time and then a 20 mile time on a marathon? Would it be out of the question to suggest that we all just move on to the km measurements like we have had to on everything else? I don't see MPH signs on the M50 anymore...or on any country roads.
How is your bike and swimsuit these days
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