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DCM 2018 - Mentored Novice Thread
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I found the long run at the weekend tough with the heat despite going out early enough at 8.15 and I was very hot at the end of 6 miles. However I then went for a swim in the sea at Malahide which was a bit like an ice bath ! Highly recommended and the legs felt great for the whole day after.
I will be working it into my LSR in future
+1 to that, I am swimming with friends from a Tri Club and we went to the 40ft on Saturday morning, the sea was actually a bit choppy, but I felt Brillo Pads after the session.
I did my LSR on Sunday morning (ASIC's Plan) on nice fresh legs and the heat didn't affect me too much until the last mile or two, so I think that we are all getting a bit fitter too as a natural by-product of the LSR's.
Off to the pool again today to loosen out the body again, such a good form of cross training that doesn't tax the running muscles to much either.
A good tip for running in hot weather is to bring along an electrolyte tablet or two wrapped in tin foil and then top up your water bottles at the halfway point after a quick visit to a shop/garage for nice cool water. Also wear a light colour tee shirt to reflect the heat(white for me) and a breathable running cap, you can get these online or in a proper sports shop for about €15........makes such a difference in keeping you cool on hot days.
Happy Monday.......0 -
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So week one is completed!
Well done to everybody!
The early weeks of the plans are hugely important. They are foundations which our marathon house will be built on. If they are laid down properly then everything else comes that bit easier. This is where we get the engine trained to run long.
Take a bit of time to assess the first week. Did the days and times you ran at seem manageable when fitted into the work/ life picture? Do they need tweaking? Did you follow your plan or find yourself going a bit maverick on it?
Lastly (in this post but probably not in the next 17 weeks), did you take on board advice about paces? Strava has a very useful stat on the leaderboard (a term I greatly dislike) which shows your average pace for your weeks running. A bit of study of these numbers has given me a clear picture as to how all the top club athletes train. Their average pace is a minute at least slower than the type of marathon times they can run. This often includes races which lower that average. This is a lesson to be heeded. People targetting a 5 hour marathon shouldn't have a training average of less than 12 mins per min, 4 hours target should average no faster than 10 mins etc. These are minimums, slower would be better in some cases. How would you be doing based on week 1?0 -
So week one is completed! Well done to everybody!
The early weeks of the plans are hugely important. They are foundations which our marathon house will be built on. If they are laid down properly then everything else comes that bit easier. This is where we get the engine trained to run long.
Take a bit of time to assess the first week. Did the days and times you ran at seem manageable when fitted into the work/ life picture? Do they need tweaking? Did you follow your plan or find yourself going a bit maverick on it?
Lastly (in this post but probably not in the next 17 weeks), did you take on board advice about paces? Strava has a very useful stat on the leaderboard (a term I greatly dislike) which shows your average pace for your weeks running. A bit of study of these numbers has given me a clear picture as to how all the top club athletes train. Their average pace is a minute at least slower than the type of marathon times they can run. This often includes races which lower that average. This is a lesson to be heeded. People targetting a 5 hour marathon shouldn't have a training average of less than 12 mins per min, 4 hours target should average no faster than 10 mins etc. These are minimums, slower would be better in some cases. How would you be doing based on week 1?
I'm a bit tired after the week and I think I didnt slow down my paces enough - I've been wearing flipflops the last few days with the sun and I'm wondering if they aren't all that good.... recovery run on grass planned for this evening so hopefully that will help.0 -
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So week one is completed! Well done to everybody!
The early weeks of the plans are hugely important. They are foundations which our marathon house will be built on. If they are laid down properly then everything else comes that bit easier. This is where we get the engine trained to run long.
Take a bit of time to assess the first week. Did the days and times you ran at seem manageable when fitted into the work/ life picture? Do they need tweaking? Did you follow your plan or find yourself going a bit maverick on it?
Lastly (in this post but probably not in the next 17 weeks), did you take on board advice about paces? Strava has a very useful stat on the leaderboard (a term I greatly dislike) which shows your average pace for your weeks running. A bit of study of these numbers has given me a clear picture as to how all the top club athletes train. Their average pace is a minute at least slower than the type of marathon times they can run. This often includes races which lower that average. This is a lesson to be heeded. People targetting a 5 hour marathon shouldn't have a training average of less than 12 mins per min, 4 hours target should average no faster than 10 mins etc. These are minimums, slower would be better in some cases. How would you be doing based on week 1?
I think I am happy enough with how the week panned out.
What made it easier for me during the week was being able to do my midweek runs during my lunch break. All being well, I should be able to stick to that routine (for the easy runs at least). A big concern for me - even back as far as last November - was that I wouldn't have the time for any of the training, let alone a marathon due to a particularly hectic home life. Proving myself wrong has been spurred me on even further with every week that passes. I don't think I have ever been this driven about anything before.
Will definitely stick to the Boards plan as rigidly as I can. That said, if I extend my runs by a kilometer here or there I'm not going to lose any sleep.
A big thing for me is entering races between now and October. What's really going against me is lack of finances but it's definitely my plan to at least do the Half Marathon in September and one other race (possibly the Mullingar 10 mile on 28th July). I would be extremely disappointed if I didn't run at least one of those.
Pace-wise, I think I have been doing ok and I know I have it in me to hold back on the easy and recovery runs but I definitely think there is still room for improvement. I'm sure it will come with time, just need to keep it a the forefront of my mind at all times. I was a lot happier with my last two runs in terms of pace compared to earlier in the week or at any other stage in recent weeks.
Rest day today so am already looking forward to the rest of the week.
Thanks again for all of the wonderful advice and for keeping us all in check!0 -
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I honestly don't know how to look out for runners that suit your pronation online.. previously I just got the folks at the store to tell me what suited me based on the machine..
However.. took a gamble and purchased a pair as I had a great pair of asics before so I'm hoping these are great for me too.. Fingers crossed.I honestly don't know how to look out for runners that suit your pronation online.. previously I just got the folks at the store to tell me what suited me based on the machine..
However.. took a gamble and purchased a pair as I had a great pair of asics before so I'm hoping these are great for me too.. Fingers crossed.
Yikes, fingers crossed here too....I really hope that you get lucky with your choice.
I am not an expert by any means, but I 'underpronate' a bit when I run and I wear out the 'outer' sides of my heels a bit more that the full surface area. The Gel Pulse are described as a Neutral shoe, but are also fine for me, so you might be ok if you under pronate or are Neutral, check your current runners and this might be a steer in the right direction.
I bought a pair of Gel Kayano (€140) for my first marathon a few years ago as a few people told me that they were great for long distance running, however they were for over pronators and I had to stop wearing them after 2-3 runs in them as the inside of my knee was very sore as I was landing incorrectly in them and my knee ligaments were being strained.......they are now my very expensive 'grass cutting runners'........:D
Now is the time folks to find these things out before the mileage really ramps up........0 -
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