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DCM 2015: Mentored Novices Thread
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Just back from the physio, that was very unpleasant. Dry needling in both calves and she managed to find a knot with each needle so getting them in was very painful. I'll be leaving tomorrow's run until after work, she said I'll be sore in the morning.
The verdict is that there's no injury (I pretty much knew that anyway), just a lot of knots and tightness. I haven't been stretching enough after runs (only one or two sets of 10 secs on each type) and probably not foam rolling enough either.
I've been given the all clear for DCM/Clonakilty, she just said to stick to the plan and build up slowly. I can relax and be more confident now.
Great news
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REVIEW:
Last week saw some of you race in very trying conditions. Well done everyone. Those on the boards plan completed a 'pace' run and reported back with most of you on the whole happy with how it went. The HHN1 plan saw a jump in the lsr and we chatted about water on lsr's, fuelling pre-race, shoes, smoothies and....poo and puke This is a promising class, 2015 
Bet none of the previous years got to grips with poo and puke so early in the plan :cool:
THE WEEK AHEAD:
HHN1
This week sees the midweek run increase from 3 to 4 miles and a step back to 5 for the lsr. Don't worry it's going back up the week after so relax and enjoy the break.
Boards:
The plan this week sees you increase the Thursday easy run by one mile and the lsr by three miles. See last week's post for lsr prep. Be prepared for heat. If it is hot REDUCE YOUR PACE, you will achieve the same benefit as running at a faster pace in cooler conditions.
You will also do hill sprints on Wednesday.
- make sure you are thoroughly warmed up for these
- pick a hill in advance. Ideally it will be pretty steep. My favourite is a short and steep tarmac'd footbridge over a railway line but you got to work with what you have
- these are done fast....but not for long
- do 5-8 as an introduction
- count slowly to 8 or 10 for these, no huge benefit doing them for longer
- walk back or jog very slowly. Recover completely before you start the next one, this can be anything up to two or three minutes but keep the recovery active if you can (walk or very slow jog).
- really focus on form: lean from the ankle but not too much; run tall, high knee lift, quick feet and strong arm drive. And the driving force always: don't strain, shoulders down and stay relaxed
- warm down and stretch thoroughly afterwards.
For those of you on the five day boards plan, consider adding an extra mile to your Monday, Thursday or Sunday easy/recovery runs as the lsr run increases. You don't want the proportion of the lsr to weekly total to be too high.
FOCUS FOR THE WEEK: SLOOOOOOOOOOOW DOWN
So far you are getting to grips with breathing, running tall, relaxing and smiling on the hoof. Buuuuut you all seem to be having a little problem with slowing down....
So that's this week's focus
Meno linked to an article here which explains why you should slow down... but in case you're not convinced :rolleyes: we've got a post on the way which will make you so ashamed that you ever thought otherwise
:pac:
Bit cross really, because I was so excited about my original focus for the week. Next week
Happy running me Novices!0 -
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I was a bit more tired that I thought today. I was going to rest but said I'd go for a 2 mile slow run, and legs did not like it! Annoyed as I felt great on a longer, slightly faster run yesterday!
Care to explain chrislad :mad:
If you pushed it yesterday, your body will be recovering today. All normal and nothing to worry about 0 -
Care to explain chrislad :mad:
If you pushed it yesterday, your body will be recovering today. All normal and nothing to worry about
When I say slightly faster, I mean that todays pace was 11:38/mile versus 11:07 yesterday. Still nearly a minute slower than PMP. I'm way too scared of you to go any faster than that
It's the shins that are feeling slightly tight. I don't think I stretched as much as I should have yesterday and the day before. Need to ensure I make time for it.0 -
So Dubgal, 10 mile run was done on Saturday afternoon in the fine heat of the Phoenix Park at 2:15pm without headphones. I didn't even have them in my pocket so no temptation either and of course you are right.
The run went great up till about 8/9 miles and I felt I started to tire a bit but I really enjoyed the run.
The pacing seems a bit all over the place to be honest but I ran about a third of the run on grass/trails where possible. Also I was using the trees as cover from the sun doing that as well so wouldn't fully trust my watch to be honest.
I followed the Frank Duffy 10 Mile route for the most part.
The tiredness also may have been done to the VO2 Max test I did earlier on Saturday.
The outside of my left hip has been a bit stiff since Saturday but nothing too bad, maybe a combination of the trails in the park and the treadmill running that morning (I think my third time on a treadmill ever).
Just highlighted the important bits there diego
Sounds like a good run and absolutely normal to tire on a long run, so job done. Keep an eye on the hip though. From my own experience and fellow-runners anecdotes, hip problems have a sneaky tendency to cascade all the way down the leg right to the Achilles and you don't want that :eek:0 -
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The khyber is very dodgy imo after 8.30 ish but ususlly busy enoigh up until then. Had to stop my toddler picking up a used condom from the car area of the khyber last week!
If you are in dublin 15 area you could use the hill on the road between power city and porterstown.mobfromcork wrote: »They are both quite busy at all times of the day in my experience. Lots of cyclists, runners, traffic on the Wellington Road. In the summer evenings the Khyber is usually busy enough too. I walk the dogs over there a bit. The area around they furry glen/back of the fifteen acres is a bit more secluded, especially in the evening.
Thanks. I'd be in the park around half six and home by 8 for sure so I'll give it a go this week and see how I get on. Planning to run up the Khyber and onto Acres then back out to Chesterfield Ave. Thanks for the posts. Much appreciated! 0 -
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Well the last few weeks have been a write-off for me.
Up until the 1st June I was running 28+ miles a week, I have had calf pain since March but have ignored it - it wasn't that painful so I thought it was just a muscle ache.
Then during the mini marathon, at the 5k mark, I felt a horrible rip in my calf, which then went numb. I stupidly decided to finish the race, then I gave myself 5 days off and went for an 8 mile run. I haven't run since - it was agony. I've been going for physio twice a week ever since, who says I've a bad tear in one calf and a smaller tear in the other.
He thinks I should be able to go for gentle runs from next Monday and start back training the following week. That will mean I've pretty much lost 8 weeks of training.
Is it stupid to still hope for DCM? If I'm pain-free I'm hoping to get back training on the 20th July - which will give me 14 weeks to DCM
I've been cross-training the last two weeks (spinning, cycling) and I was told I can start aqua-running this week - if I can find an aqua belt.
Any advice or words of wisdom would be very gratefully received x0 -
kittyclaws wrote: »Well the last few weeks have been a write-off for me.
Up until the 1st June I was running 28+ miles a week, I have had calf pain since March but have ignored it - it wasn't that painful so I thought it was just a muscle ache.
Then during the mini marathon, at the 5k mark, I felt a horrible rip in my calf, which then went numb. I stupidly decided to finish the race, then I gave myself 5 days off and went for an 8 mile run. I haven't run since - it was agony. I've been going for physio twice a week ever since, who says I've a bad tear in one calf and a smaller tear in the other.
He thinks I should be able to go for gentle runs from next Monday and start back training the following week. That will mean I've pretty much lost 8 weeks of training.
Is it stupid to still hope for DCM? If I'm pain-free I'm hoping to get back training on the 20th July - which will give me 14 weeks to DCM
I've been cross-training the last two weeks (spinning, cycling) and I was told I can start aqua-running this week - if I can find an aqua belt.
Any advice or words of wisdom would be very gratefully received x
Hi Kitty, so sorry to hear about that, glad to know that you're getting treatment and working your way back to running, slowly. I was in a similar position last year, I had a 'foot niggle' that I ignored, then got it treated and I continued to train for DCM on it because I had decided I wanted to do the marathon and I couldn't bear the thought of waiting another year. My marathon was painful mostly due to the weather conditions on the day but partly down to the foot which was aching from half way and my niggle developed into plantar fasciitis which had me off the road for nearly 8 weeks. So, I know its not what you want to hear but if I could do it again, I'd get the treatment, go slowly with the recovery and wait until I was injury free to start marathon training, which, will take everything you've got physically in the coming months. Someone else might give you different advice but that's just my tuppence worth.0 -
kittyclaws wrote: »
Is it stupid to still hope for DCM? If I'm pain-free I'm hoping to get back training on the 20th July - which will give me 14 weeks to DCM
Not at all, plenty of time. There are well put together programmes that last 12 weeks, so you've two to spare on those, and other credible programmes that cover 16 weeks, so you're only two weeks "behind" on those and you're not even really behind since you have some miles in your legs and you've kept cross training.
It will come down to how your injury reacts when you start running again, but there's no need to lose hope just yet.0 -
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there's no need to lose hope just yet.
Exactly what I needed to hear, thank you!
I can cross train pain-free so I'll concentrate on that for the next two weeks and then re-evaluate.
Never again will I complain about having to train in the rain!
You don't have to run, you GET to run, I love that saying 0 -
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kittyclaws wrote: »Well the last few weeks have been a write-off for me.
Up until the 1st June I was running 28+ miles a week, I have had calf pain since March but have ignored it - it wasn't that painful so I thought it was just a muscle ache.
Then during the mini marathon, at the 5k mark, I felt a horrible rip in my calf, which then went numb. I stupidly decided to finish the race, then I gave myself 5 days off and went for an 8 mile run. I haven't run since - it was agony. I've been going for physio twice a week ever since, who says I've a bad tear in one calf and a smaller tear in the other.
He thinks I should be able to go for gentle runs from next Monday and start back training the following week. That will mean I've pretty much lost 8 weeks of training.
Is it stupid to still hope for DCM? If I'm pain-free I'm hoping to get back training on the 20th July - which will give me 14 weeks to DCM
I've been cross-training the last two weeks (spinning, cycling) and I was told I can start aqua-running this week - if I can find an aqua belt.
Any advice or words of wisdom would be very gratefully received x
I know the feeling. My shins were acting up, and I took a few weeks off. They felt good then so I started the training. They were fine up until a small 2 mile run yesterday. They're not at the stage where it would stop me, but it's certainly not comfortable and I do have a bit of pain on the muscles if I press into them. I think I'll go to the physio today and get it looked at.0 -
I have a question on cross training. My current session of swimming lessons ends next week and I'm thinking of giving it up then for the summer. Class sizes have shrunk and I'm in with beginners, I'm pretty much left on my own, other than about 5 minutes each week so it's not much good to me.
The plan is to alternate between Road cycling, trail cycling and swimming for the summer so I'm getting a good mix. I think the cycling helps my running by making hills easier (it must be down to what muscles are used). Does this sound like a good plan?
Cycling and/or swimming will do the job for cross training. How many times a week do you cross train? Are you transitioning into HHN2 now that you have decided on a December marathon or are you continuing with your own plan? Don't forget that running will be the priority as October draws nearer. Cross training has benefits but only running miles will get you over the line 0 -
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Hi kittyclaws, that sounds like a particularly nasty injury.kittyclaws wrote: »Well the last few weeks have been a write-off for me.
Up until the 1st June I was running 28+ miles a week, I have had calf pain since March but have ignored it - it wasn't that painful so I thought it was just a muscle ache.
Then during the mini marathon, at the 5k mark, I felt a horrible rip in my calf, which then went numb. I stupidly decided to finish the race, then I gave myself 5 days off and went for an 8 mile run. I haven't run since - it was agony. I've been going for physio twice a week ever since, who says I've a bad tear in one calf and a smaller tear in the other.
He thinks I should be able to go for gentle runs from next Monday and start back training the following week. That will mean I've pretty much lost 8 weeks of training.
Is it stupid to still hope for DCM? If I'm pain-free I'm hoping to get back training on the 20th July - which will give me 14 weeks to DCM
I've been cross-training the last two weeks (spinning, cycling) and I was told I can start aqua-running this week - if I can find an aqua belt.
Any advice or words of wisdom would be very gratefully received x
You've already had advice above that you probably don't want to hear. I suspect you may well have the very infectious disease called marathonitis. The 2015 strand is particularly infectious and has already made several well-intentioned people throw their lot in this year when they should really be aiming for next year :rolleyes:
Only you can make this call but fwiw, I think by the time you have recovered from your injury, properly strengthened and rehabilitated the weak area...and then built up your fitness, you are leaving too fine a margin to do yourself justice, despite your reasonably solid base up to the end of May.
Marathon training and the marathon itself will extract the max from you. It depends whether you want to jeopardise your long term fitness for a short term gain?
If you decide to go ahead with training you must listen to every single creak and groan from your body. I'm talking hypochondriac levels here I would also recommend that you revise your initial targets downwards and just aim to complete.
Best of luck!
Ps aqua jogging is great, ask at your local pool. I borrow one of their belts.
Pps as far as I know, 12 week marathon plans work best for very experienced marathoners who already have a well-established endurance platform.0 -
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