2024 DCM Mentored Novices Thread

crisco10

https://www.boards.ie/discussion/comment/122659196#Comment_122659196

Granted I've only done 1 marathon before, 10 years ago too, but that pacing approach wouldn't be for me now. The stress of chasing a 10k pace in the race would be intense. Whatever about saying to relax on the uphills and take advantage of the downhills, to stick a pace on it seems like a lot of effort, particularly relatively early in the race.

marathon2022

https://www.boards.ie/discussion/comment/122659110#Comment_122659110

The 10k race two weeks out is an integral part of the pfitzinger advanced marathon plan, if your in good shape and had a good base going into the block you should be fine.

gabbo is coming

34 km done. Legs held up as did hip. Slow and walked 600m

Now on the wind down

Confidence back after tough weekend in phoenix

Sunny Dayz

https://www.boards.ie/discussion/comment/122659196#Comment_122659196

wouldn’t be too sure about going flying on the downhills so early in the race. You will naturally go a bit quicker on the downhills anyway. My quads were already feeling it around mile 10/11 last year from the downhills.

If you can pick up the pace down Fosters, do. The flyover at UCD might knock you back a bit but try and fly on after that.

Whatdoyoumean

Sound advice, thanks everyone.

I guess picking up something at this stage was inevitable, given time of year, other people being sick etc.

Being a first timer - I think my body has been pushed to unknown limits and I’m certainly seeing the effects of that. It could be worse, but hard to get over feeling slightly inadequate when it’s been all ‘go’ for weeks and you have to come to a sudden stop. Maybe that’s natural after all the hard work!

I guess it’s a good lesson in taking it easy now and letting the body recover. I am doing a 3/4 next week so time to focus on that.

crisco10

https://www.boards.ie/discussion/comment/122660286#Comment_122660286

Not sure if you are any good at it but 20 min power naps (and a good nights sleep) are really helpful with recovery too.

Lazare

https://www.boards.ie/discussion/comment/122659196#Comment_122659196

I think you're crazy.

You should do the first 40k at 10k pace, then do the last two and a bit at 400m pace.

Foolproof.

slingerz

really struggling with motivation these days. Missed 2 midweek runs and cut my LSR short today. The repetitive routes and draining training has taken its toll. Will need to get on the horse next week again

Trevorfromtheshoppingcentre

https://www.boards.ie/discussion/comment/122662761#Comment_122662761

I’m not sure where you’re based but could help to get in the car or on a train and hit a new route. Some well maintained trails can make the long run much more enjoyable

SimpleDimple

https://www.boards.ie/discussion/comment/122662336#Comment_122662336

slightly related but a friend of mine is also training for this marathon as his first one, and I don’t think he’s run longer than 15k, just keeps doing 10k’s every few days. He does them at a decent pace, but I’m morbidly curious on how he’s going to get on

SimpleDimple

https://www.boards.ie/discussion/comment/122662761#Comment_122662761

I know the feeling, it took me 30 mins of motivation to get out of bed this morning to get my lsr in, I managed 18.5 miles out of 20 but the last few I had nothing in the tank and that’s after a big carb fed last night, bagel this morning and gels on the run.
I take solace in the fact that that’s the longest now, we’re in taper so it’ll get easier. Still have no idea how I’ll manage the race pace when the lsr’s are slower (and feel slower for the majority of them) but I’m still bate by the end and walk the last mile or so.

Mantis Toboggan

https://www.boards.ie/discussion/comment/122662761#Comment_122662761

Stick at it if you can, this time next month it will all be over. I'd agree it is getting tiresome, feels like we've been running for ever.

Try put in a good week then the taper begins. Is there anywhere else you can run? Strava has a good route planner. Maybe hop into the car to the next town to vary it up.

nullObjects

https://www.boards.ie/discussion/comment/122652484#Comment_122652484

Did you manage to find anything in the end?

travel999

I sure did thanks, I went with the meetup.ie running group "dublin runners" and it was great , they are a fantastic group and got me through 32k, nice easy pase and great chats with lovely people

I will hopefully be going out with them again next week and highly recommend this running group,

TheRef

https://www.boards.ie/discussion/comment/122658816#Comment_122658816

Listened to this podcast episode today. A must listen for all.

gabbo is coming

AAnyone have the plan for next week?

nullObjects

https://www.boards.ie/discussion/comment/122663809#Comment_122663809

Great stuff!

SimpleDimple

https://www.boards.ie/discussion/comment/122658816#Comment_122658816

Hi thanks for sharing this. I gave it a listen this morning and it was really good at putting some sense and perspective into my training. Also it’s well timed since it was released 3 and a half weeks before “marathon season”, so good timing for us!

Sunny Dayz

You are getting there, this time next month it will all be over!! I know the legs, body and mind are tired but the taper is in sight. The next week will probably feel tough as well but you’ve put in some long weeks, it’s normal to feel tired, fed up and achy. The next few weeks do look after yourself. Rest, hydration, eat well. Help the body to recover with stretching, foam rolling, epsom salt baths. I actually went to a sauna and ice bath place after my long run today, I’m not a fan of cold water but it was great on the legs. Lastly, make sure to heed your rest days and that your recovery runs are slow, just a stretch out of the legs. 

How did you find week 14? Did you get all your planned runs done and how did they go? Bit of a change in the weather this week. If you are running in the rain make sure to change as soon as possible after and have a hot shower as soon as you get home. 

Plan for week 15 

Plan|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday 

HHN1|rest|5m easy|10m easy|5m easy|rest|20m LSR|cross 

Boards|rest, cross or 3m rec|5m easy|1m w/u, 5m pace, 1m c/d|3m rec|rest, cross or 3m rec|18m LSR|3m rec 

A big week for those following HHN1 plan. Firstly the midweek run is 10 miles which once upon a time was your weekend long run! Make sure that the pace is easy, so too are your 5 milers either side of it. The 20 miles at the weekend is another big marathon training milestone. Make sure you are rested for it. Treat it as the dress rehearsal – wear your race day kit, test out your pre-race breakfast, nail down your race fueling and hydration. Just make sure the pace is slow and easy. Don’t panic about the distance, take the miles as they come, ticking them off one by one. Savour the feeling that this run will have you well set for Dublin.  

Anyone doing a three quarter marathon the coming weekend – I think there’s a few of them on around the country. A big warning – Do Not Race It! Don’t leave your marathon on the road there. It’s your dress rehearsal, an opportunity to run a different route with a bit of company. I ran Tarmonbarry last year and found it to be beneficial to me – ran it at long slow run pace, keeping an eye on the watch and pulling the pace back, practicing using drinks and fuel stations. But a ¾ race is not an essential part of the marathon training.  

Keep the heads up, not long left to go now. You’ve put in great work, you've all come so far, this is the final stretch!  

Murph_D

https://www.boards.ie/discussion/comment/122663363#Comment_122663363

Not well. Not well at all.

CWF

Anyone looking for an entry for 3/4 marathon next weekend in Longwood hit me up I'll do a good price.

comanche_cor

Last week went pretty well all things considered (busy week on the homefront):

• got all the runs in
• missed a s&c
• missed a yoga class

Last week I had the longest run of the block - 34k on Sunday. I was scratching my head about where to run it to try and avoid the wind but settled on the Phoenix Park. Glad I did - nice to see everyone else getting the runs in. Also, found an unexpectedly nice toilet in the PP - the luxury! :)

I ignored my runna pacing plan for the 34k - there was 18k at MP and given the HM the week before and tempo / interval work during the week I just wanted to get it done at an easy pace. Happy to report that I did not hit the wall - thanks to the mentors for all their advice there. I was running on tired legs at the end but I guess that's the goal. This sounds nuts but I was happy to be running on tired legs rather than bonking! Conditions were not easy either so I came away happy from the run.

This week is my longest week (59k) with the Longford 3/4 - need to keep reminding myself to run it easy. What are the thoughts on running 5/10k at MP towards the end if feeling okay?

Plan|Mon|Tues|Wed|Thru|Fri|Sat|Sun
Runna|S&C|9k (6k tempo)|Yoga|10k (500m intervals)|Rest|9k|31k Easy

rosenallis

Hey everyone,

Last week all good. Deload week from the dreaded Runna so it wasn't too bad!

Longwood 3/4 next weekend which is my longest, and only one at that level. I'm hoping to use this event to get a sense of where I am, but not sure how to run it to be honest!

Seems like a lot leading up this week towards it:

• Tue 4M repeats
• Thursday 4.7 haf easy half tempo
• Friday 4.7 Easy
• Sunday 20.5
• 2 x S&C

A couple of queries from me:

• This seems a lot leading into my longest run and only one at that distance. 12 miles in the week before 20m on Sunday. Should i not be taking it easier?
• I was hoping to use Longwood to see where i'm at with marathon pace/ speed. Runna Plan is run first half easy, second half at marathon pace. Or, there's pacers - running 10% slower than Dublin. Should i jump in with these? Really not sure what to do!

I'm finding the S&C workouts do drain my legs a bit, so i've been only doing 1 instead of 2 recently.

Many thanks

SimpleDimple

Week 14 wasn’t great, admittedly I was away the past week, so missed the long run from week 13 and all the midweek runs this week. I did get out for the lsr on Saturday though, and felt the break actually did wonders in clearing up some issues I’d been developing. I was wiped by the end of it though, even with what I felt was a good feed the night before and good fuelling on the way.
Feeling a lot more positive this morning after being quite dejected on Saturday. I’ve also reassessed my target time so am feeling stronger for the race itself, even if that means slower 🙂

TheRef

https://www.boards.ie/discussion/comment/122667658#Comment_122667658

Firstly, congratulations on the 34k. Its a huge achievement.

For this weekend and the 3/4, yeah, I wouldn't see any issues in trying to finish the run at MP, but as your plan has you down for an easy run Sunday, try keep the rest of the run at your easy pace. Finishing strong is often part of many long run plans and it can be great for the confidence, but just be careful and don't be afraid of knocking it on the head if you don't feel up to it as we are so close now. Also, just be careful with the pace on your 9K Saturday run if you want to put additional effort into Sunday.

I'd also encourage that if you do run with music, switch it off before starting the MP segment so you can concentrate on your form and think about your running. A good practice to get into is every few km is to do a "body check", starting at the top of the head and working your way down your body, ask yourself how you feel - are you thinking clearly, are your shoulders and neck relaxed, shake out your arms, bend your fingers, take a few deep breaths expanding your chest and a few to expand the belly, to get the core and diaphram loosened, how are your hips, groin, quads, glutes, hams, knees, calves, ankles, feet, toes. If your not comfortable with anything, ask yourself what you can do to improve it and take note. The things that might bother you at 30km in a training run could become a much bigger thing at 35km in a race.

Make sure to take a gel during the MP section Sunday, maybe half way through, even if you don't need it. That will help getting used to taking a gel when you are pretty fatigued and your body is battling getting oxygen to your muscles and oxygen to your digestion.

TheRef

https://www.boards.ie/discussion/comment/122667783#Comment_122667783

If your plan is calling for 12M this week before your 20M on Sunday, and you have stuck with the plan to date, then… trust the plan. If you feel it is a lot, remember that the intention is to get your running on tired legs. Same goes for the paces it is outlining for you. If it has you running 20M with half of that at MP, then why look to change it? It will really help focus your mind on the first half section and truly taking it easy knowing you have that 10M at MP coming up. Again, like I said to @comanche_cor, try run without any music during the MP section and focus on your running. You can definitely do it! I would of course though just remind you that being so close, you don't want to risk injury, so if you have concerns that you are pushing too much and you have something that you think may flare up, then be very careful of that.

I'm not sure though about the pacers for Sunday. Those folks will be running at 5% slower than MP where your easy pace should be a bit more than that, and given that you will be running MP later on, I'd suggest taking it really conservative for the easy portion.

rosenallis

https://www.boards.ie/discussion/comment/122667993#Comment_122667993

Ok thank you for the advice. I'll go slow half and try the marathon pace second half and trust the plan to see how I get on.

Lack of music/ podcasts to keep me going will probably be the biggest challenge!

comanche_cor

https://www.boards.ie/discussion/comment/122667946#Comment_122667946

Top advice - thanks!

Definitely noticed running form starting to dip in the last 1k of my long run. Will look out for it next Sunday again.

slingerz

I have to say I am dreading this week and the volume. The 20 mile next weekend especially. That’s 5+ hours on the go for me. Just fearful of not getting the furling right and breaking down. I think if I get it done I’ll feel confident of getting to the finish line in Dublin at least

DBB

https://www.boards.ie/discussion/comment/122667658#Comment_122667658

The one piece of advice I'll give you is this: for the living lamb of jebus, don't head for Longford on Sunday 😂

I'm sure you meant Longwood 😁 but just in case!

Each pair of Longwood pacers deliberately target a pace 5% slower than MP, just to help everybody heed the wisdom "don't leave your marathon in Longwood!"

Enjoy it, it's a lovely route and a great oul buzz about it 😊