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DCM 2019 - Mentored Novices Thread
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Hi All,
Bit of a race report for the Waterford viking 1/4 marathon. On the sound advice of the mentors here i decided to switch from the half to the quarter marathon distance. Race started at 9 so woke at 7:00 to get breakfast into me, porridge and a slice of toast. Get my gear on and left the house at 8:00, drove into the parking harea where there was quite a que, finally parked up and got the bus to the start line at about 8:20. Bus's where very well organised and we were at the start line in plenty of time. Walked around used the toilet for the 4th time!! and at about 8:50 got into the starting pen and got ready.
Mile 1. 9:39 Min/Mile avg HR 151
Start was fairly congested went up narrow enough roads but suited me fine as helped me control the pace some what! Great atmosphere around the town and a real buzz about the place.
Mile 2: 9:30 Min/Mile avg HR 170
This was running down the quay so plenty of support and more room to run, also so my two kids and wife at the end of it so that gave me a bit of a buzz. feeling good.
Mile 3: 9:50 Min/Mile Avg HR 170
Saw the 2:10 half marathon pacers so decided to stick in behind them, very little support at this side of the bridge. Seemed to get very warm here as well.
Mile 4: 9:50 Min/Mile Avg HR 178
Still with the half marathon pacers but working really hard as its a climb for the whole mile.
Mile 5: 10:17 Min/Mile Avg HR 178
Slowed down a bit after the hill as it took a bit out of me. feeling ok and nice views crossing the second bridge.
Mile 6: 10:24 Min/Mile Avg HR 176
Tried to get my hear rate down a bit so slowed a little. this was along the greenway, feeling ok but looking forward to the finish.
Mile 7: 10:31 Min/Mile Avg HR 183
Fairly steep hill here as you exit the greenway, struggled a bit but kept going. They were giving out jelly beans but found it hard to eat as my mouth was as dry as Gandi's slipper. Think they helped when i got them down.
Finish was in the WIT center bit of a climb up to it but head down, Max HR here was 191 which i felt! A photographer got a lovely pic of myself and my 2 lads at the ends so hopefully i will see that somewhere
Great day and really glad i opted for the 1/4 marathon, dont think i drank enough water in the morning and its hard to get it into you on the course. Event was very well run but the only complaint is it is very hard for spectators to get along the course, once you pass mile 2 there is practically no support.
The finish was great with loads of food and drink available as well as a bouncy castle for the kids.
Not my fastest 10K but i had a fasted mile of 9:15 somewhere out there.
Really appreciate the advice of the mentors and really looking forward to starting into the plan next week.
Well done, you got sound advice to drop down to the Quater I ran the Half and the heat only got worse as the day went on :cool:
The Lady taking the pictures near the roundabout as you run down to the Finish is a friend of mine Snapphappy by Yvonne so keep an eye on her page over the next few days she will put them up0 -
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No, you're a... wrote: »Hi,
Not a complete running novice as I managed the DCM in 2012. I've fallen off the wagon since but I'm back now. I'm here for some tips on keeping focused and good training techniques. I love running (when I'm doing it) but haven't much of an idea on how best to train.
Have you raced before? If so what are your PBs? (Date and distance please!)
- 5k 26:51 (June 2019)
- 10k 55:19 (June 2019)
- half marathon 2:02 (Aug 2012)
- marathon 4:14 (DCM 2012)
Do you still need to take walk breaks in your training? (No problem if you do)
- no
How much training do you currently do ? Distances, how many days a week, cross training - whatever you think is relevant to your current fitness level.
- run 3/4 days (typical 3 miles runs with longer run of 5/6 miles)
- pilates: I'm going to try doing some at home
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
- Dream is a sub 4 hours time but finishing it is the goal.
How many days a week can you train? And what plan do you intend to follow?
- 3 days midweek, with a longer run on sunday.
- Hal Higdon intermediate 1
What is your biggest worry/fear/doubt (if you have any!) in signing up?
- injury and/or lack of training due to life commitments
Why are you running this marathon?
- the challenge
Welcome No, you're a...;
Any particular reason you've gone for the Hal Higdon Intermediate 1 plan? For someone at your current level I'm not a huge fan of the way the weekend runs are structured - most weekends have a PMP run on the Saturday, followed by the LSR on the Sunday. It feels a bit too much for where you're currently at.
Would you consider taking a look at the boards plan? It's broadly similar to the HHI1 - same number of days running, a touch less mileage and the long run distances are much the same, but crucially the boards plan has the PMP runs midweek. It's up to yourself of course, but I'd definitely consider it.
4:00 does look a tad ambitious at the minute to be honest. Also, you need to slow the training paces way down - based on those recent race times your easy pace can be 10:30, and LSR pace a touch slower again.0 -
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As i start into my training i am wondering what the advice would be on classes? I have always done classes with my running 4 - 5 times a week. I would like to still do 1 or 2 a week but don't want to mess up my marathon training. I did weights, HIIT & strength & conditioning. Should i continue with any classes & if so what would be recommended?
Cheers 0 -
Laineyfrecks wrote: »As i start into my training i am wondering what the advice would be on classes? I have always done classes with my running 4 - 5 times a week. I would like to still do 1 or 2 a week but don't want to mess up my marathon training. I did weights, HIIT & strength & conditioning. Should i continue with any classes & if so what would be recommended?
Cheers
The boards plan has some cross-training included, so your classes would fall into that category. 1-2 classes a week sounds ok, but try and keep one day per week as complete rest - no classes, no running. As for what type of classes, that's really up to you. The plans do call for gentle cross-training, but I would think that as long as the intensity is something you're used to and is not off the charts, then you're ok. Maybe drop back to one class per week if you're feeling the tiredness as the mileage increases.0 -
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Mr. Guappa wrote: »The boards plan has some cross-training included, so your classes would fall into that category. 1-2 classes a week sounds ok, but try and keep one day per week as complete rest - no classes, no running. As for what type of classes, that's really up to you. The plans do call for gentle cross-training, but I would think that as long as the intensity is something you're used to and is not off the charts, then you're ok. Maybe drop back to one class per week if you're feeling the tiredness as the mileage increases.
Thanks a mill! I will continue with a couple of classes for now & take a full rest day as advised. I will step back as you said if i start feeling its too much! Cheers
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Just popping in to say Good Luck to all of this years novices - you're in great hands, just listen to your mentors and you won't go wrong. I trained alone last year but found the support in this group amazing.
I followed the Boards plan and I felt great on the day, I was aiming to run the marathon in 4:50 and finished in 4:38. Aiming for sub 4:30 this year and I'll be following the same plan
Enjoy the training - now is the time to slow down your runs to ensure you do not get injured. Last year I treated myself to a monthly sports massage, I definitely recommend it.
Best of luck everyone x 0 -
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Me too, I would have done them marathon paceUnknownability wrote: »Thanks sorry, the colour confused me.
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