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DCM 2019 - Mentored Novices Thread
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Week 3 and a mere 111 days to go...
As Mr Guappa is on his hollybops, I’m stepping in to give the week three preview. Some big shoes to fill, so go easy on me.
REVIEW:
A big week where DCM sold out - again! It’s great to see that some of you were lucky enough to secure entries.
It looks like most of you are settling into the routine and rhythm of your respective plans. Those of you following the Boards plan had a crack at your first pace run. Some found it easier than others and this post from KSU (one of the forum’s most knowledgeable posters) was instructive: https://www.boards.ie/vbulletin/showpost.php?p=110595543&postcount=850
Let us know how you got on. I’ll repeat Mr Guappa’s homework from last week and ask you to answer the following questions in relation to week two:
- Did you get in all the runs on your plan - if not, then why not?
- Did you run the runs at an appropriate pace?
THE WEEK AHEAD:
Plan|Monday|Tuesday|Wed|Thurs|Fri|Sat|Sun
NNH1|rest|3m easy|4m easy|3m easy|rest|5m lsr|cross
Boards|rest,cross or 3m rec|3m easy|5m with 5 x hill sprints|4m easy|rest,cross or 3m rec|13m lsr|2m rec
HHN1
This week sees the midweek run increase from three to four miles and a step back to five for the LSR. Enjoy
Boards Plan:
The plan this week sees you increase the Thursday easy run by one mile and the lsr by three miles. You will also do hill sprints on Wednesday. My preference is to do these towards the end of the run but whatever you decide:
- make sure you are thoroughly warmed up for these.
- pick a hill in advance. Ideally, it will be pretty steep. Think: short and sharp.
- these are done fast, but not for long. Think of the sprint for the line at the end of a race.
- count slowly to 8 or 10 for each sprint. There is no benefit in doing them for longer and no need to use your watch.
- after each sprint, walk back or jog very slowly. Recover completely before you start the next one.
- really focus on form: drive the arms to propel you up the hill, lift the knees high and keep the shoulders relaxed. Don't strain.
Happy running!0 -
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- Did you get in all the runs on your plan - if not, then why not?
Yes did all my runs to plan - 5 runs in total
- Did you run the runs at an appropriate pace?
Yes i was happy enough with the paces i ran at, enjoying the plan so far!! Good luck to everyone going into week 3
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Did you get in all the runs on your plan - if not, then why not?
Week 2 all runs completed.Did you run the runs at an appropriate pace?
Yup, easy runs at ~6min/Km and LSR was ~6:30min/Km.
For the week ahead it looks like it's going to stay warm but good chance of rain throughout the week, decent running weather so 0 -
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Hi Guys,
My name is Aisling and I'm training to run DCM and my very first marathon!!
I've raced before (half marathon x 3, few 10ks only) with my personal best for 21k at 2.18. Depending on my frame of mind, I sometimes need to take walk breaks but try my very best to stay away from the urge - which I'm sure we all know is a challenge in itself! Currently training 4 times a week and have been following the Novice 1 plan, along with the help of a friend (also doing his first marathon). Previous to that I would have been training 3/4 times a week, mix of gym and running.
It would be the dream to finish strong and not hate the whole thing....My biggest concern to date is getting my head in a 'I can't do it, what am I at?' attitude on race day. I would love to set myself a time of 4.30 but i'll take an enjoyable experience over beating a time target.
I'm doing the marathon for a challenge. To prove to myself that I can do things once I put my mind to it....and also for the fun and high at the end of it all!
I look forward to 'virtually' meeting you all and helping each other with achieving our goals 0 -
Week 3 and a mere 111 days to go...
As Mr Guappa is on his hollybops, I’m stepping in to give the week three preview. Some big shoes to fill, so go easy on me.
REVIEW:
A big week where DCM sold out - again! It’s great to see that some of you were lucky enough to secure entries.
It looks like most of you are settling into the routine and rhythm of your respective plans. Those of you following the Boards plan had a crack at your first pace run. Some found it easier than others and this post from KSU (one of the forum’s most knowledgeable posters) was instructive: https://www.boards.ie/vbulletin/showpost.php?p=110595543&postcount=850
Let us know how you got on. I’ll repeat Mr Guappa’s homework from last week and ask you to answer the following questions in relation to week two:
- Did you get in all the runs on your plan - if not, then why not?
- Did you run the runs at an appropriate pace?
THE WEEK AHEAD:
Plan|Monday|Tuesday|Wed|Thurs|Fri|Sat|Sun
NNH1|rest|3m easy|4m easy|3m easy|rest|5m lsr|cross
Boards|rest,cross or 3m rec|3m easy|5m with 5 x hill sprints|4m easy|rest,cross or 3m rec|13m lsr|2m rec
HHN1
This week sees the midweek run increase from three to four miles and a step back to five for the LSR. Enjoy
Boards Plan:
The plan this week sees you increase the Thursday easy run by one mile and the lsr by three miles. You will also do hill sprints on Wednesday. My preference is to do these towards the end of the run but whatever you decide:
- make sure you are thoroughly warmed up for these.
- pick a hill in advance. Ideally, it will be pretty steep. Think: short and sharp.
- these are done fast, but not for long. Think of the sprint for the line at the end of a race.
- count slowly to 8 or 10 for each sprint. There is no benefit in doing them for longer and no need to use your watch.
- after each sprint, walk back or jog very slowly. Recover completely before you start the next one.
- really focus on form: drive the arms to propel you up the hill, lift the knees high and keep the shoulders relaxed. Don't strain.
Happy running!
Did you get in all the runs on your plan - if not, then why not? yes..had to push LSR out till today but got it done.
- Did you run the runs at an appropriate pace
Yes I'm finally getting a handle on the slow runs.
looking forward to the week ahead0 -
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Hi all!
Did you get all your runs in? If not, why not?
Bear with me on this one... I have explained this before but just to get it all in one place here! I'm planning on following the HHN1 Marathon Plan, but I had signed up for the Clontarf HM aaages ago to motivate me to get up to the miles I needed to be up to before starting the Marathon Plan... confused yet? The Clontarf HM was yesterday.
So, up until yesterday I was actually following the HHN1 Half Marathon Plan. This meant the past week was a taper week. I adjusted days a little bit so that I'd get the required 2 rest days prior to the half marathon. And... I couldn't resist a recovery jog today!
So, the week went like this:
Monday: 4 miles easy; 12.02 min/mile
Tues: 3 miles easy; 11.30 min/mile
Wednesday: 2 miles easy; 11.21 min/mile
Thurs and Fri: Rest (huh... fat chance..."rest" is a relative term in this house!:rolleyes:)
Saturday: 13.1 miles, pushing it a bit (for me!), seeing as it's a race; 11:33 min/mile
Sunday: 3 miles very, very easy recovery; 12:42
Did you run at appropriate paces?
Yes, I think so. I'm running to heart rate, so that dictates my speed.
The Clontarf Half Marathon was a great experience really. It's the furthest I have ever run
I went out pretty easy, with the intention of using the race as a long slow-ish run. Looking back over the splits, I kept a really good consistency in pace throughout (average 11:33 min/mile), and whilst I realise this is not at all fast, the thing that stuck out to me was that I didn't really get any slower as the race went on, and I finished feeling pretty good and strong. Yay!
The soft sand at each end of the beach section was a bit of a drag, but short-lived. I lived right beside the beach for many years, and did loooads of running on hard sand, so I loved most of the beach bit! I'd great support from family too, as I'm originally from the area, so they hopped on and off buses, and cycled, to bring them up and down the course, popping up at unexpected places to cheer me on, much to my delight
Chip Time: 2:31:03
I did struggle though, with an ongoing problem I'm having with tummy pains as I run...sharp, radiating cramps just under my diaphragm... appeared after Mile 1, and stayed with me until about Mile 4, then disappeared (which made the run so much more enjoyable!), then rejoined me from about Mile 9 right to the bloody end. I'm going to have to figure this out, as it has plagued me for years now, and the thoughts of battling the marathon itself with this feckin pain... ugh
So, that's the end of the Half Marathon Plan.
I now have a bit of a dilemma. I've progressed up to LSRs of 9, 10, and 11 miles over this training block. If I do the HHN1 Marathon Plan as originally intended, I feel I'm dropping back on this hard-won consistency... so... Fab Mentors... is there anything to be said for doing the HHN2 plan instead?
I'm a bit unsure about both HHN2 and the Boards Plan as I don't fully understand how the planned faster runs within these plans fit with my overarching wish to stick to heart rate training... I do a hills session every week as it is, but it's hills-in-reverse... run fast down them, jog back up them, to get the speed up without sending the BPM over threshold!
I'd value your opinions
Well done to everyone on another week! And to everyone who raced over the weekend too! I know a couple of us can now call ourselves Half Marathoners after this weekend
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A good week of running with 38 miles total across five runs, all easy except for a hill session on Tuesday.
Today's long run was 14.5 miles, the longest I've done at least in the last three years. It was a bit of a slog in parts, mostly because of trying to keep my heart rate in the aerobic zone. My house is uphill from most of the rest of Dublin so whichever route I take I'll always be finishing with a couple of uphill miles. I ended up really shuffling along today at over 11:30 minute miles for the last two miles, to keep my heart rate from going up into the next zone. At one point about three quarters of a mile from my house I genuinely wondered if I would ever make it, as I just seemed to be making no progress.
The other miles were OK and mostly done at around 10:30 - 10:40 pace, which felt fine. I took my first ever gel - one of the aqua ones - around 2.5 miles from my house. The weird texture nearly made me gag, but just because it was unexpected - it won't be so bad the next time. It didn't seem to have any effect on my stomach. I'll take one earlier in the run the next time and see how it goes.
The other thing I noticed about the gel was how heavy it was to carry. (I know the aqua ones are heavier.) I started out with it in my shorts pocket but I had to stop and take it out as it was making the waistband of my shorts move up and down with every step, and I was worried about chafing. I ended up putting it in my phone armband and that worked fine - I think I'll probably carry them there from now on.
Next week is another step back week for me, as I signed up for the Day of Irish PBs on Sunday. Probably around 25 miles in total, with no long run, then back to increasing mileage the following two weeks.
Hi Kyomi - that's a nice week - well done. Living in Stepaside, I can empathise with home always being at the top of a climb
Do you think the slog on the long run was caused solely by trying to keep your HR in the correct zone?0 -
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- Did you get in all the runs on your plan - if not, then why not?
Got on 4 runs, HH plan, weekly planned km was 26, got just over 31 done.
I'm also mixing it up a little, doing Mon/Tues/Thursday instead of Tues - Thursday, but plan on sticking to original plan once I sort out a Sunday plan (explained below)
I need to add in another exercise for Sunday instead of a rest; the gym membership ran out the start of the month and am in the process of getting a bike but could take a few weeks. I'd also like to look into some swimming, nearest is about 30 mins away but will be a good alternative form of exercise. Other than that, I'd go for a long walk or hike on Sundays with herself so it's not a complete rest anyway.
- Did you run the runs at an appropriate pace?
Monday: 6:01km 30:09
Tuesday: 5.27km 29:18
Thursday: 7km 38:34
Saturday: 13:06km 01:19:39
Have to learn to slow it down a bit more I think? My ultimate aim is to finish and I would be delighted anything under 5:00 to be honest. But feeling really good after this week, not out of breath and no niggles after the runs. Even the 13KM I felt no tightness or soreness after which is weird!! 0 -
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