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DCM 2015: Mentored Novices Thread
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Hi TFGR. I would recommend that you introduce 'effort' into your strategy too. I agree with the 'ease into it' recovery pace approach but keep that to 3-4 miles. Then ease into your easy/medium pace and you can go to either end of that range (upper or lower) as effort levels and terrain dictate. Try and keep your overall pace even throughout (after the first 3-4 miles).
Come 20 miles, you won't be entering 'hard pace' zone, you'll have been gradually digging deeper into the 'effort level' zone in order to maintain the same pace. This is normal and what most other runners will be doing too.
Would you consider fuelling every hour, five miles might be a bit long. You could take a 3-5 min walk break here too. What were you doing on your lsrs?
I see what you mean and understand. An easy pace will become harder as it goes on? Shona has advised to be flexible about my pace too. I suppose I was being a little ambitious!
Re fuel: All the advice I was given was to practice and find what works for me. But, I noticed some mentors on the thread were saying we shouldn't be using fuel at all during long runs, so i tried to do a combo of both. I've never had more than two gels and sometimes I'd have part of a Clif bar. I tried to hold out to 7 or 8 miles before taking my first gel. But on my 15 miler I thought to heck with that, I wanted a good run and wanted to give myself the advantage so I took a gel and a sliver of Clif bar at 5 and 10 miles and it seemed to work.
I'm not sure about taking fuel every hour (and one ultramarathoner I know thinks I should take it every 45 minutes) because that's a lot of hours (5, maybe 6) and I'm not sure would that be too much? Especially as the only thing I've practiced with are gels and Clif bar. Not too sure about all the jelly beans and stuff that might be handed out on the route (if people still have things to hand out by the time I pass! :P) I've seen that some people feel the more gels/fuel they take the more prone to an upset stomach they are? I don't know if suddenly taking on loads of gels would do the same to me?0 -
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This Fat Girl Runs wrote: »
Re fuel: All the advice I was given was to practice and find what works for me. But, I noticed some mentors on the thread were saying we shouldn't be using fuel at all during long runs, so i tried to do a combo of both. I've never had more than two gels and sometimes I'd have part of a Clif bar. I tried to hold out to 7 or 8 miles before taking my first gel. But on my 15 miler I thought to heck with that, I wanted a good run and wanted to give myself the advantage so I took a gel and a sliver of Clif bar at 5 and 10 miles and it seemed to work.
I'm not sure about taking fuel every hour (and one ultramarathoner I know thinks I should take it every 45 minutes) because that's a lot of hours (5, maybe 6) and I'm not sure would that be too much? Especially as the only thing I've practiced with are gels and Clif bar. Not too sure about all the jelly beans and stuff that might be handed out on the route (if people still have things to hand out by the time I pass! :P) I've seen that some people feel the more gels/fuel they take the more prone to an upset stomach they are? I don't know if suddenly taking on loads of gels would do the same to me?
Any discussions with respect to not fueling during long runs would be about developing your bodies ability to efficiently use fat as a fuel. The marathon itself isn't the place to do that. For the race you want to do whatever will help you run best. I know that all the talk is of simple carbs but if you're going to be out there for 5 - 6 hours you might want to think of bringing something salty along like peanuts or pretzels - there's still time to test it out on one of your runs before the marathon.Anyone else started to check the weather forecast for the Monday yet? Been having a little nose at Accuweather
9*C and Cloudy at the moment! Subject to change 
....haven't checked a forecast like this since my Oxegen camping days
In before Dubgal here - there should be no weather talk until at least the Wednesday before. It's absolutely pointless and a waste of time and mental energy.0 -
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What a brilliant ideaabsolutely :P I find it helpful to write down the things your worrying about in your dreams (little checklist) so you know you won't forget them on day
Aw love those runs! Phew on the stumble..... And enjoy the pampering, (and wedding) well earned!Did anyone see that amazing sky this morning was out running at 7.30 on Clontarf Coast it was orange and red absolutely amazing ....had one of those ..... It's good to be alive runs..... Loving this tapering not feeling as tired this week and feel the legs starting to enjoy the reduced miles too. 4 miles easy this morning 6 easy last night (nearly fell on an uneven path in the dark ... Phew!) and 4 miles easy tues. Rest day tomorrow and family wedding so off to the beautician now:). A few days off too to catch up on sleep and get the runs done.Any discussions with respect to not fueling during long runs would be about developing your bodies ability to efficiently use fat as a fuel. The marathon itself isn't the place to do that. For the race you want to do whatever will help you run best. I know that all the talk is of simple carbs but if you're going to be out there for 5 - 6 hours you might want to think of bringing something salty along like peanuts or pretzels - there's still time to test it out on one of your runs before the marathon.
+1, 6 hours is a long time to go without food and you're going to be working your body hard. I'd go with little and often. Salty is a great idea too.
Heehee thanks!In before Dubgal here - there should be no weather talk until at least the Wednesday before. It's absolutely pointless and a waste of time and mental energy.
Absolutely! Running late would cause me to totally stress = nervous energy used up! :eek:No I wouldn't have thought so. You need time to queue, pee, queue, fret, back drop. Time passes quickly.
^^^ Luas for you guys? VvvvJust checked the DART & bus schedule for me and assuming it's the Sunday schedule it looks like I'll be driving in.
Anyone coming from the southside care to recommend a handy place to park from experience?
Think I lost a post last night....about the post race bag. +100 to the change of clothes tip - everything, including your smalls.I was thinking a taxi is probably my best bet.
I am not known for travelling light. On a trip to Charleville recently I brought a rucksack (containing valuable flap jacks), a running holdall and a wheelie suitcase....for one night
Last year I brought, yes you guessed, the kitchen sink
and most importantly, a bottle of Prosecco 0 -
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There will be a pacing Q & A tonight on the DM facebook page between 7-8pm. See here for more details.
Talking of Q&As, I have something else exciting in the pipeline but will let the pacing Q& A go first. Watch this space 0 -
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Hi Birdcage, are you near a Luas stop? That'll get you in on time. The southside one starts pretty early, got us in last year in plenty of time.
Hi guys,
I used the Red line Luas last year, the first Luas got me in to town in plenty of time no problems at all. You can park in the Red Cow depot/stop, plenty of car parking,also in Cheeverstown (Citywest) Luas Car Park, or lots of companies in Citywest have staff car parks nearby (a lot of people use them for the GAA matches). Also you can park for free in the car park in the Kingswood shopping centre and walk about 800m....erm... I mean 0.5 miles
to the Kingswood stop.....I get on there, so best to avoid that stop so
The benefit of getting on early at Cheeverstown/Citywest/Kingswood is that you will more than likely get a seat, a fair few people get on at the Red Cow. Lots of checkers on the first Luas, so remember to get a ticket!!
A nice brisk walk from Abbey Street Luas Stop got me there in plenty of time. (good time to test your runners too)
BTW Frash, the bag drop area was quite secure last year, all cordoned off with helpers taking your bags and only handing them back if your tag matched your race number etc. So I would say it would be fine for car keys, phone and a bit of cash.....best of luck.;)
Smash0 -
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eyeball kid wrote: »I'm a bit all over the shop when it comes to pacing for the day. I didn't do any of the race series. I missed a few lsr's in Sept due to an Achilles injury. During that time I slowly built up the distance to do my 20 mile lsr in 3hrs 26 mins averaging 6:19 mins per km a couple of weeks back.
I felt good at the end of that and was actually able to push myself for the last couple of km. At the end of my other lsr's I never felt too bad and actually enjoyed them. I think I can maintain that pace, 6:19 min/km, for the duration of the marathon. That would bring me in around 4 hrs 25min. Or should I aim for something a bit higher?
Hi EK , this is one of the replies I lost last night, sorry! I musn't have hit submit
You've had me on tenterhooks for the lasy two months with your niggles but you've made it this far! Yay Because of the gaps on the lsr progression, I'd recommend a conservative approach. Even a slightly too-fast first half will take its toll on your endurance. You could start just ahead of the 4:30 group and use them as a barometer. After 18-20 miles, assess how you're feeling and by the time you roll down Foster's Ave, you'll have a good idea what shape you're in for the last few miles. Best of luck to you! 0 -
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Hi EK , this is one of the replies I lost last night, sorry! I musn't have hit submit
You've had me on tenterhooks for the lasy two months with your niggles but you've made it this far! Yay Because of the gaps on the lsr progression, I'd recommend a conservative approach. Even a slightly too-fast first half will take its toll on your endurance. You could start just ahead of the 4:30 group and use them as a barometer. After 18-20 miles, assess how you're feeling and by the time you roll down Foster's Ave, you'll have a good idea what shape you're in for the last few miles. Best of luck to you!
That sounds like a plan Dubgal. I think the conservative approach is probably best alright.0 -
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