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DCM 2019 - Mentored Novices Thread
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Hey Huzzah!
Yes, I started the HM plan maybe 3 weeks, earlier than necessary, and got to the 5 mile midweek runs earlier accordingly. The 3 mile midweek run, I upped to 4 miles for a good few weeks too, all with the aim of getting the weekly miles up a bit.
I felt better as today went on too, just had hit a bit of a slump when I posted earlier
Thanks for your help Huzzah!, tis appreciated!
Great - so after keeping this week to plan to allow recovery (I'm like a dog with a bone
), you have the following options:
1. stay on HHN1 but keeping your midweek mileage where it is currently to allow the plan "catch up" with you. Follow the LSRs per plan. The plan allows for step-back weeks which are important; or
2. Follow the Boards plan. You can run all your runs by HR except the session, which would be done according to pace.0 -
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Boards plan Week 2 – complete. Did the LSR on Friday evening instead of Sat morning.
Monday – 4.38 miles. Average 9:12 / Mile
Tuesday – 3.50 miles. Average 9:31 / Mile
Weds – 4.41 miles (Mile 1 – 9:00 W/U, Mile 2 - 8:40, Mile 3 - 8:42, Mile 4 – 8:45, C/D)
Thurs – 3.24 Miles. Average 9:39 / Mile
Friday – 10 Miles. Average 9:26 / Mile. (Slightly Fast I think)
Sat – 1Km easy swim (just relaxation / recovery!)
Sun – 45KM slow cycle.
So next week is the Race series 10k which I am not doing. Is the boards plan tailored for that race and if so what should anyone who is not entered in the race do?
Also I had targeted a 10 miler at the end of Jul (Mullingar 10). Should I do the plan for that week and instead of the LSR (15 miles) just race the 10 miler?
Thanks again.
That's a bit more mileage than the Boards plan has for week 2? Have you been adding some extra?
Yeah, you are speedy but could gain from slowing down the easy and long runs a touch alright
We'll advise what to do instead of the 10k, there's no obligation to do those races so will absolutely have an alternative for you (I just don't know it right now!). Re the 10 miler, that does sound ok but we'll look again maybe at the start of that week?0 -
Ahhhh....my favourite thread of all time on Boards....oh how I missed you
As quick intro I have done the DCM 3 times, 2014 (lots of pain), 2015 (slightly less pain) and 2018 (had a ball), so I have entered it again for my 'last DCM'....although I say that every year (stupid infectious DCM atmosphere) !
Best of luck Novices, this is super thread and you will all gain invaluable information on training, nutrition, race prepp and good all round fun and support on your DCM journey.
Well done Mr Guappa and supporting backroom staff/mentors, I will follow this thread (as normal) in the coming weeks and months and I will no doubt pick up lots of tips along the way as always.
Good to see some of the old DCM Boardies back on the thread again, fair play to ya.....
It's going to be a blast
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Evening all,
I'm a little late to the forum and posting, but better late than never, so on week 2 of my official 16 week plan, just back from hill( on treadmill) and feel good.
Little bit about me, turning 40 in Dec and was lucky enough to get into Dublin as I'm based overseas, Singapore ( the little red dot). So all my runs are sweaty and generally 30degrees plus.
My goal with the marathon is to get around, no particular time in mind as I'm slow, but that's ok. To finish and get the medal is the aim, Have done 5 half marathons before, the last being December .
I've a love hate relationship with running, was big into Crossfit a few years back and running didn't feature as much.
So current plan is mobility (focus on tight hip flexors, ankles and glutes) with PT on Monday am, Run Tue, PT session on Wed, Running with group, track and tempo runs on Thur, Rest Fri, 3-4 miles run on sat and long run on Sun..
. thats the gist and hopefully I'll stay sound. foam rolling too is becoming my new friend, there's a love hate relationship, hate doing it , love the feeling after, .. Plan to check in every few weeks, spend too much time on laptop at work to want to look at it when I'm home in the eve.
not too sure what else, oh ya have signed up for a few races, some short, but can't find a half out here, most of them are at back end of the year, there's a nice 18.45KM Competitive Run on the 29th Sep, need to see will I be around to do that, if not my PT ( just back from wall of china marathon ) said she'll run a half with me...... I'm not sure who is crazier her or me.
ps answers are here
Have you raced before? If so what are your PBs? (Date and distance please!)
5km 30 mins, 10km 1:02- I'm slow but that ok,
Do you still need to take walk breaks in your training? (No problem if you do)- not really only if I'm completly lost in terms of focus and not enjoying it, stopped to watch an otter the other day and ran the last 2km home totally reinvorgated
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.- see above
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
just get round and enjoy it as best I can
How many days a week can you train? And what plan do you intend to follow?3/4 following Tom Holland Marathon Method, probably should have done Hal hidgon, but looking at the two,, there isn't too much difference I feel, need to look at them again,
What is your biggest worry/fear/doubt (if you have any!) in signing up?- lack of hills, hence the run on treadmill this eve, Singapore is flat, and I know there are parts of Dublin that are hilly, saw a hill the other night when driving him, will scout it out this wknd, and see if it's ok, but not having hills scares me , plus the cold , (joke), it will be refreshing, and I should be faster and home in normal temps
Why are you running this marathon?, Because, I said last year, I'd like to do one to celebrate turning 40, and have huge admiration for anyone that does plus, it's a bucket list item ticked off, after that cos I think I have one in me
ok signing off, will check in a few days,
night all
C0 -
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cailineile wrote: »Evening all,
I'm a little late to the forum and posting, but better late than never, so on week 2 of my official 16 week plan, just back from hill( on treadmill) and feel good.
Little bit about me, turning 40 in Dec and was lucky enough to get into Dublin as I'm based overseas, Singapore ( the little red dot). So all my runs are sweaty and generally 30degrees plus.
My goal with the marathon is to get around, no particular time in mind as I'm slow, but that's ok. To finish and get the medal is the aim, Have done 5 half marathons before, the last being December .
I've a love hate relationship with running, was big into Crossfit a few years back and running didn't feature as much.
So current plan is mobility (focus on tight hip flexors, ankles and glutes) with PT on Monday am, Run Tue, PT session on Wed, Running with group, track and tempo runs on Thur, Rest Fri, 3-4 miles run on sat and long run on Sun..
. thats the gist and hopefully I'll stay sound. foam rolling too is becoming my new friend, there's a love hate relationship, hate doing it , love the feeling after, .. Plan to check in every few weeks, spend too much time on laptop at work to want to look at it when I'm home in the eve.
not too sure what else, oh ya have signed up for a few races, some short, but can't find a half out here, most of them are at back end of the year, there's a nice 18.45KM Competitive Run on the 29th Sep, need to see will I be around to do that, if not my PT ( just back from wall of china marathon ) said she'll run a half with me...... I'm not sure who is crazier her or me.
ps answers are here
Have you raced before? If so what are your PBs? (Date and distance please!)
5km 30 mins, 10km 1:02- I'm slow but that ok,
Do you still need to take walk breaks in your training? (No problem if you do)- not really only if I'm completly lost in terms of focus and not enjoying it, stopped to watch an otter the other day and ran the last 2km home totally reinvorgated
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.- see above
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
just get round and enjoy it as best I can
How many days a week can you train? And what plan do you intend to follow?3/4 following Tom Holland Marathon Method, probably should have done Hal hidgon, but looking at the two,, there isn't too much difference I feel, need to look at them again,
What is your biggest worry/fear/doubt (if you have any!) in signing up?- lack of hills, hence the run on treadmill this eve, Singapore is flat, and I know there are parts of Dublin that are hilly, saw a hill the other night when driving him, will scout it out this wknd, and see if it's ok, but not having hills scares me , plus the cold , (joke), it will be refreshing, and I should be faster and home in normal temps
Why are you running this marathon?, Because, I said last year, I'd like to do one to celebrate turning 40, and have huge admiration for anyone that does plus, it's a bucket list item ticked off, after that cos I think I have one in me
ok signing off, will check in a few days,
night all
C
Welcome! Our thread is taking on a very international flavour. I can imagine training in the Singaporean humidity is tough! Your approach to a marathon target is a good one for a first marathon. I tried googling your plan without much success but your outline above looks fine. Try and keep the four days of running up. I think four is the minimum really when training for a marathon. Is PT physio or personal trainer? I'm just wondering if a day off completely from exercise each week would be good.0 -
I'm just moving the days around. I'll still be doing the same mileage with maybe a few extra easy miles. I'm not risking injury by racing anything.
The 10k will be my five miles (plus a mile) and I'm told the route has hills so I can add those in. It might look a bit odd to the other runners but sure who cares?
Since the boards plan has this week's 5m with no reference to pace I assume it's to be run at easy pace and the hill sprints are for about 10 seconds as fast as you can with a walking recovery and full recovery before attempting the next hill sprint?
Ah, okay. It's just the plan "hangs" together in a certain way to ensure appropriate recovery between the more difficult runs. I also read your initial post as meaning you were doing a parkrun and the 10k on the same day (in my miles/km confusion I added 10k to 3miles and got 13k)
Yes, full recovery before attempting the next sprint, each rep should be 8 - 10 seconds in duration.0 -
Hi there
Ha Ha, I'm Irish through and through,
the plan is based on this book, bought it a few years ago, and found it good
https://www.amazon.com/Marathon-Method-16-Week-Training-Prepares/dp/1592332595#customerReviews
I'm luck session on Monday is with physio, Session on Wed is with PT ( ex military) so she holds me accountable, ( incidentally smashed it this morning, onto black box jumps now- I used to be scared of the blue ones- still can't do wooden, brain won't let me, fear of losing shins), and then the running session with group on thur is with physio( love what he does- even have tomorrow nights session and showed us how to program Garmin properly ( for laps) via WhatsApp earlier today. Friday is my day off, ( and I mean total rest), might mix up the long run on sat this week instead of Sunday, last week it was sun eve, when I did it and it was too hot, so up early at 6 on sat, get it done and it won't be hanging over me for the rest of the day....
Plan is attached, made a mess of the columns as I was reading it on iPad, and didn't realise my finger had moved it back to the half marathon page, so had to go again.
but its on the back of the kitchen door. and I like ticking it off ( sad but more satisfaction than an excel sheet ) 0 -
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So had to leave my run till after work as there are no hills on my lunch route! I went to Corcaigh park & the heavens absolutely opened up, was dreading it but once i was in it i loved it Did just over 4 miles in a very deserted park then stopped at a hill & did 5 hill sprints at 10secs each then finished off the 5 miles.I absolutely loved them & the buzz of the speed which i miss haha...defo enjoying my Wednesday sessions so far 0
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kyomi wrote: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.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?
Sorry for the late reply - yes I suspect it was entirely down to having to run more slowly than I'm used to. I didn't feel that tired either during or after the run, it was more a feeling that I wasn't really getting anywhere. I felt like my running form was affected too and that my feet were nearly dragging on the ground. During the faster parts of the run (the bits that weren't hills) I felt fine and that I could keep going for much longer.
Hopefully, as my aerobic fitness improves, my heart rate won't suffer so much from having to go up hills and I'll be able to take them at a more normal sort of pace. To be honest, I probably could've just ignored my heart rate and sped up to my normal LSR pace (around 10:30), given that I was only a mile or two from home, and that's probably what I'll do the next time. Otherwise I could be looking at going over the three-hour mark well before I get to the really long runs.0
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