Dublin Marathon 2016 - Mentored Novices Thread

Firedance · 06-08-2016 04:57PM

scotindublin wrote: »

Sitting down having breakfast this morning at 0620 thinking I must be mad! Got the gear on and drove down to the Phoenix Park....saw some lad out running on the way so began to think I am not the only mental one!

Good old Radio Nova had " Rocks" by Primal Scream on for the journey so that go me woken up!

16 miles done and dusted! Great to get it done.Plenty running in the park even at 0730 this morning.

Good luck to all running and racing....
Looks like the R&R ones will be stocking up on Walkers Crisps at the end.....there was pallets of them at the finish line today.

Enjoy the weekend and get the water into you if you are running tomorrow it was warm out there this morning

doozerydoo wrote: »

Just back from 16 mile LSR and I have to say I'm really feeling the benefits of running consistently and following a plan.
I wasn't in the mood for a long run this morning but forced myself out the door and said I'd go for a few miles anyway.
I had 7 miles done before I knew it and the next 11 were a breeze. I probably ran a bit faster than I should have but I felt like I could've ran much faster and gone another 10 miles. I didn't take on any water or fuel either.
I'm quietly confident, all going well between now and then, that if I continue to train as I am that the marathon day will be a good day!
Best of luck to all doing the RnR half tomorrow and to people doing their long runs today, beautiful day out there!

kin9pin wrote: »

16.5m LSR this morning, my last long run in Spain. I was up at 5 and out just before 6 and it was already 23 degrees with very little breeze. Found the last mile and a half pretty tough, but I'm still amazed that I can plod along without stopping for nearly 3 hours

We'll done everyone on their LSR's, looks like most had encouraging runs. Good luck to those racing this weekend.

The Muppet wrote: »

Just in from my 16 mile lsr. It's very warm. I found the going tough today. No fueling and i really noticed the difference, I had feck all left in the tank for the last mile, but it's done.

16 miles @ 11.29 pace

sibeen99 wrote: »

I also got my 16 miles done this morning. Avg pace 10:18. I had a good run, could've kept going. It was a beautiful morning, sunny and warm and now it's raining It's great to see the miles clocking up.

RasTa wrote: »

That was tough, set off at 2pm and ran around the Phoenix park. 350ml and water and a gel kept me going @ 9:57 avg pace for the 16 miles.

Didn't eat any meat yesterday and the usual porridge, coffee and banana before the run.

I think I'll have a bath

Whoop whoop! well done guys and gals and anyone else I missed or who hasn't posted yet. It was warm and windy today, put the feet up (or have a bath!) and hydrate well this evening.

Best of luck to everyone tomorrow in RNR or doing their LSR's. The benefits of all those weeks running slow n easy is starting to show

kabuxa · 06-08-2016 05:03PM

kittyclaws wrote: »

Wristbands are for collecting the Remix medal tomorrow- they show you've ran both days.
Looks like a lot of people didn't get one, there was a que at the solutions tent today to pick one up. I'm sure you won't have a problem getting one tomorrow.

Ah OK! I am only doing tomorrow Half, so I don't 'deserve' the wristband

Thanks a lot and well done!

This Fat Girl Runs · 06-08-2016 07:23PM

Hey guys, if you're running the Rock 'n Roll half tomorrow, have fun! I'm volunteering on baggage duty so will be cheering you all on from the trucks! Enjoy the day, good luck and stay hydrated!

MonkstownHoop · 06-08-2016 07:40PM

This Fat Girl Runs wrote: »

Hey guys, if you're running the Rock 'n Roll half tomorrow, have fun! I'm volunteering on baggage duty so will be cheering you all on from the trucks! Enjoy the day, good luck and stay hydrated!

Thanks :-) keep good care of our baggage ;-)

paddydriver · 06-08-2016 09:08PM

Best of Luck to all in RnR run tomorrow! Hopefully little cooler than it was today. Got the LSR done from 9AM and out. Up at 7:30 and got some porridge and coffee into me.

Really had to go through the water and gels today! Started with High5 Run bottle (think 300ml, then picked up a 750ml Riverrock at 15k and then a 500ml spar water at 24k.. thought all water should be equal but honestly there was a strange twang off the spar water; most of it went over my head! Drank the tap dry when home.

3 x gels.. 1 regular before out, then 2 x ISOGEL when out running. The 1st one at 13km really revitalized the legs but 2nd one at circa 22k.. not sure on that one as it was very hot at that stage and just needed water. Last few Km home were tough as it was long slog up thru Clonskeagh and Goatstown Hill.. no where to hide as sun was high in the sky; was happy to get home for a cool shower.

Got the swim in then later in Seapoint.. Ooh it was lovely; no tipping toes in - straight in to get the legs chilled.

Think seen question asked before re the gels and got to ask is it giving my body a false sense of security as I thought the idea of LSR is to train body into going that time/distance and not bailing it out as you go around? Anyone with guidance or thoughts on this?

Well done all.. was a tough day for LSR's but we got them done!

ToriV · 06-08-2016 09:18PM

kittyclaws wrote: »

No goodie bag - hopefully at the end of the race.
It's supposed to be the hottest day of the year tomorrow!! :S

Omg... I hope it's not t too bad. It's an early enough start so I hope it's cool for you. Best of luck....nice and slow, have a boogie and let us know how you get on! ,

kabuxa · 06-08-2016 09:38PM

paddydriver wrote:

Really had to go through the water and gels today! Started with High5 Run bottle (think 300ml, then picked up a 750ml Riverrock at 15k and then a 500ml spar water at 24k.. thought all water should be equal but honestly there was a strange twang off the spar water; most of it went over my head! Drank the tap dry when home.

Funny! I don't like Riverrock water...

kin9pin · 06-08-2016 10:11PM

paddydriver wrote: »

Best of Luck to all in RnR run tomorrow! Hopefully little cooler than it was today. Got the LSR done from 9AM and out. Up at 7:30 and got some porridge and coffee into me.

Really had to go through the water and gels today! Started with High5 Run bottle (think 300ml, then picked up a 750ml Riverrock at 15k and then a 500ml spar water at 24k.. thought all water should be equal but honestly there was a strange twang off the spar water; most of it went over my head! Drank the tap dry when home.

3 x gels.. 1 regular before out, then 2 x ISOGEL when out running. The 1st one at 13km really revitalized the legs but 2nd one at circa 22k.. not sure on that one as it was very hot at that stage and just needed water. Last few Km home were tough as it was long slog up thru Clonskeagh and Goatstown Hill.. no where to hide as sun was high in the sky; was happy to get home for a cool shower.

Got the swim in then later in Seapoint.. Ooh it was lovely; no tipping toes in - straight in to get the legs chilled.

Think seen question asked before re the gels and got to ask is it giving my body a false sense of security as I thought the idea of LSR is to train body into going that time/distance and not bailing it out as you go around? Anyone with guidance or thoughts on this?

Well done all.. was a tough day for LSR's but we got them done!

You have a great way with words pd, I'd say your DCM report will be epic!
I get what you're saying about gels. I ran without today and I certainly found it harder at the end. Better to take the pain now??

paddydriver · 06-08-2016 10:37PM

kin9pin wrote: »

You have a great way with words pd, I'd say your DCM report will be epic!
I get what you're saying about gels. I ran without today and I certainly found it harder at the end. Better to take the pain now??

I think water would suffice TBH but I have seen definite results from the gels. I am settled on what types to use now so can probably see how I get on without, only used them a few times now and have not had any issues.

I do hope I am writing out that DCM report end of Oct.. the way the legs feel this evening after a long run in the sun I will hold the thought for now though! Just want a good kip at this stage.

One thing of note too.. whilst out running today I came across a gel wrapper tossed on footpath in Cabinteely; unfortunately gives others a bad rep as it wouldn't be too hard to just hang on until a bin. Have seen this regularly discussed in relation to cycling races too in that people assume they get a pass when racing or running.. bit like smokers thinking litter rules don't apply to them either. Anyway.. nanny hat off now:o

The Muppet · 07-08-2016 07:26AM

I asked about gels on lsrs last week pd. The concensus was not to use them so yesterday I didn't. Surprising the difference they make though my route had more uphill than usual so that could be a factor too.

Was on the spar water myself. I found it grand.

Easy weekend next week sure it's only a 14 mile lsr

Antwerp · 07-08-2016 07:51AM

The Muppet wrote: »

I asked about gels on lsrs last week pd. The concensus was not to use them so yesterday I didn't.

Easy weekend next week sure it's only a 14 mike lsr

Believe gels are not required for all LSRs as one needs to train the body to,use natural reserves hence the need for good food, sleep and water. Mind you the gel providers/some running trainers seem to give a different spiel in that they say that gels should always be taken after 90minutes and then topped up regularly throughout the LSR.

Must confess I found LSR very tough yesterday, perhaps due to the heat and the fact it was afternoon (not morning like my usual LSR) .....on the positive side it was longest distance and time, I ever ran and for once the pace was bang on....on the negative my side my right hip facing frontwards started aching and it is not great today, think a recovery run is off the agenda unless it eases up as finding the stairs challenging. This issue started last Thursday when ran 9miles.

First time in this training programme I am seriously querying if I can do 26miles, mentally would say yes but ......anyway will hold that thought for now..

The Muppet · 07-08-2016 09:27AM

I dont think I had another 10 miles in my legs when I finished yesterday, I guess most if us and those that came before us have felt the same .

We've still 3 months training , October should be cooler and we'll have the adrenelin and crowd support on race day to help get us over the line.

Re Gels . I really missed them yesterday .

Hope the hip issue is nothing serious

ToriV · 07-08-2016 09:58AM

kabuxa wrote: »

Funny! I don't like Riverrock water...

Me neither. I swear some of them taste like bad tap water. Don't like Volvic ar all.

conor_mc · 07-08-2016 10:00AM

The Muppet wrote: »

I dont think I had another 10 miles in my legs when I finished yesterday, I guess most if us and those that came before us have felt the same .

We've still 3 months training , October should be cooler and we'll have the adrenelin and crowd support on race day to help get us over the line.

Re Gels . I really missed them yesterday .

Hope the hip issue is nothing serious

2015 grad here, been lurking and following the progress here lately, some great work being done, keep it up!

Remember, you probably had close to 6/7 miles of accumulated fatigue in your legs before you even started yesterday! by race day, the accumulated training up to yesterday will be replaced by fresher legs from the taper.

Regarding gels, you really shouldn't be using them in training except to select a brand that works for you. Bear in mind, you're trying to train your system to burn fat as efficiently as possible. The carb-burning system can be tuned up in one or two medium-length runs during the final weeks.

Maximus Alexander · 07-08-2016 10:07AM

Had a bit of a disaster on the LSR yesterday. Went out in the afternoon and the heat murdered me. I had to stop after 14 miles as I had become seriously hot and dehydrated; I was panting like a dog. I'm really questioning whether I'm ready for the marathon now.

Well done to all those of you who got it done!

conor_mc · 07-08-2016 10:09AM

This was one of the best pieces I read about gels, really helped me to understand what is going on, and explained a miserable post-2013 HM experience where I had mixed copious amounts of gels and lucozade sport in the final miles in an effort to find a "kick" to get me over the line!

http://www.saltyrunning.com/2012/09/13/peppers-guide-to-marathon-race-day-nutrition/

So in short, gels are not for a "kick", they won't make you feel more spritely all of a sudden (placebo effect?). You start a marathon with a finite store of glycogen, and you need to keep it topped up as you go. It takes time to convert sugars to glycogen and indeed our systems are limited in the rate at which they can convert it. So start converting early in the race, not often, but at a pace that works for you. Do not overburden this process by shovelling in gels in the last 10 miles, it won't be pretty (trust me, I know!!).

tipping · 07-08-2016 10:16AM

Best of luck to all running R&R today and hope all the niggles reported during the week clear up.

Weekly Report (Stepback week)
Monday, Tuesday: Rest
Wednesday: 8.5 easy @8:23
Thursday: 5 recovery @9:20
Friday: 8 easy @8:15
Saturday: Rest
Sunday: 13 lsr @ 8:22

34.5 miles for the week. Glad the stepback week coincided with a week's holidays. 1 missed recovery run but did well to fit in 4 of the runs.
Generally tired but that's what holidaying in 4 counties in 1 week will do to you. Legs a bit tight so going to book in for a massage during the week.

conor_mc · 07-08-2016 10:21AM

Maximus Alexander wrote: »

Had a bit of a disaster on the LSR yesterday. Went out in the afternoon and the heat murdered me. I had to stop after 14 miles as I had become seriously hot and dehydrated; I was panting like a dog. I'm really questioning whether I'm ready for the marathon now.

Well done to all those of you who got it done!

You'll have good days and bad days, trust the plan!

What did you learn from yesterday, how do you prevent it happening again? More water, carry a couple of euro to stop at a garage/shop for a bottle, slow down on warmer/humid days?

The Muppet · 07-08-2016 10:21AM

Thanks conor_mc that article is interesting .

GOOSEPAUL · 07-08-2016 11:03AM

R&R completed. Knee was fine. Will post a race report later. Need to stretch the legs out put the head on a pillow.

jameshayes · 07-08-2016 11:06AM

My first half today, it was a lot more difficult than I thought it would be. Gave me a slap in the face about the marathon.

Wubble Wubble · 07-08-2016 11:15AM

Update since last Monday's 17 mile LSR...

Tue 2/8 - Rest

Wed 3/8 - Club session. 20 mins at about 7:30-7:45 pace, followed by 8 loops of "the hedges" as the locals call them (pushing hard on the upslope) then another 20 mins at "easy" pace to finish. Including running there and back, about 7 miles in total.

Thu 4/8 - 8 miles @8:45 per mile approx. I was in two minds about this run, as I was feeling a bit under the weather all day. In the end I decided to go. This was four loops of a couple of roads around home. Even though I wasn't really feeling the love at all, I still finished it out. Bad move.

Fri 5/8 - Rest (planned)

Sat 6/8 - Planned; 5 slow miles.
Actual; 0.
Still not feeling 100%. The intention was to do a few easy laps of the park before volunteering at the parkrun. In the end, marshalling was as active as I got!

Sun 7/8 - Planned; 16 mile LSR. Actual; 0.

I thought I was over the worst of my ills, especially after watching with glee as Dublin beat Donegal on Saturday evening. However, as I sat down to a very early breakfast, every two minutes I was coughing and spluttering like a 90 year old. Enough to consider that running for about 3 hours through coughing fits might not be a good idea. Similar to yesterday, cheering people on as they approached the finishing straight in the Rock 'N' Roll HM was the limit of it I'm afraid. I'm highly annoyed to say the least, as overall my training has been going well up to now. However, had I gone ahead with my run this morning, the potential was there to set my recovery way back. Better in my opinion to wait until I'm in the whole of my health, before I put the runners back on. Well done to all who raced this weekend and completed their latest LSRs.

Myles Splitz · 07-08-2016 11:29AM

jameshayes wrote: »

My first half today, it was a lot more difficult than I thought it would be. Gave me a slap in the face about the marathon.

I wouldn't worry too much. Did it myself and can tell you now those conditions made it alot tougher than should have been.

That sort of race will stand hugely to you come October.

Well done. Keep the faith it is going in the right direction.

RasTa · 07-08-2016 11:46AM

Didn't know the Dublin half was only €20 so signed up

The Muppet · 07-08-2016 12:10PM

My Weekly Update .

Day|miles|pace|Heart Rate|Time Minutes
Monday cross|-| |-|60
Tuesday Easy|5.19|10:49|129|56:10|
Wednesday pace|7.52|10:35|133|79:34
Thursday Easy + pilates|3.22|11:21|127|36:36|
Friday Rest|-|-|-|-
Saturday LSR|16.16|11:29|127|185:39 mins
Sunday Recovery|3.2|11:49|129|36:59
Totals|||35:29 Miles|06:34:48 Hours

Maximus Alexander · 07-08-2016 12:13PM

conor_mc wrote: »

You'll have good days and bad days, trust the plan!

What did you learn from yesterday, how do you prevent it happening again? More water, carry a couple of euro to stop at a garage/shop for a bottle, slow down on warmer/humid days?

Unfortunately I did carry money and stop at a garage for more water! I honestly don't know what I could have done differently bar not running in the sun. I'll try to get out earlier next week.

conor_mc · 07-08-2016 12:21PM

Maximus Alexander wrote: »

Unfortunately I did carry money and stop at a garage for more water! I honestly don't know what I could have done differently bar not running in the sun. I'll try to get out earlier next week.

Fair enough, chalk it down to a tough day and you'll bounce back next week. How was your pacing, given the conditions?

RasTa · 07-08-2016 12:24PM

Monday - 1hr cycle
Tuesday - 5.53m @ 9:42
Weds - 7.27m @ 8:08 think I ran this to hard, no warmup or cool down pace
Thurs - 3.56m @ 9:31
Sat- 16m @ 9:57

Taking the next 2 days off. Might be over doing it

Maximus Alexander · 07-08-2016 12:35PM

conor_mc wrote: »

Fair enough, chalk it down to a tough day and you'll bounce back next week. How was your pacing, given the conditions?

Good point actually, I hadn't really looked at the pacing because it felt easy in that respect, but it was around 10-15 seconds per km faster than last week's LSR, which was in much cooler conditions. Hmmm...

kabuxa · 07-08-2016 01:00PM

ToriV wrote:

Me neither. I swear some of them taste like bad tap water. Don't like Volvic ar all.

Same here!! ;0)))

Dublin Marathon 2016 - Mentored Novices Thread

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