Dublin Marathon 2016 - Mentored Novices Thread

kittyclaws · 07-08-2016 03:19PM

Done the R&R today, ran the whole thing with the 2.30 Pacers and came in at 2.27. Seriously questioning if I can run 26.2 miles in October at a faster pace than today's half?!!
Legs were a bit tired from yesterday's 5k race, My thigh especially felt sore as I ran to the start line. Felt a bit better after stretching, no pains when the race kicked off. All went to plan until mile 8, from there to the finish line my thigh was really painful. Lined thru the finish line...and into the corral for the Fun Run!! Took it really handy for this short 3k race, this and the run back to my car brought me to just over 15 miles, jingling all the way with my 3 medals

I'll take the next two days off/cross train and hopefully my 8 mile on Wednesday will be pain free!

FITZA · 07-08-2016 03:51PM

Well done everyone on your running, I love reading the posts

My week...HHN2 Plan - week 6

Mon - rest
Tue - 5k @ 5.59 pace
Wed - 10k PMP @ 5.38 pace (wind, wind wind and more wind!!) on grass
Thu - 5k @ 5.58 pace
Fri - rest
Sat - 15k @ 6.18 pace
Sun - 6k @ 6.22 pace

All ok, few niggles but foam rolled them out...lots of stretching

Third of the plan complete...next week sees an increase in all runs - midweek runs Tue & Thu go up to 6.4k (4m) and Wed goes up to 11.2k (7m), next weeks 11.2k is at PMP also....AND....next weekends LSR will be my longest run ever

Onwards and upwards (I hope!!!)

All or nothing · 07-08-2016 05:31PM

Hi guys, I haven't checked in for a while. Went for my first run in 10 days today. I've been out of action with a bad dose of the flu. Didn't want to push it too much after been off for a while, got 12 miles done.

I got what I thought was just a sore throat around 2 weeks ago. Kept up the running when I should have taken a day or two off. I've learned my lesson the hard way. Listen to the body.

Not sure whether to do the Frank Duffy 10 now as I've fallen a bit behind. My longest run was a 14 miler a few weeks ago. Maybe another 16-17 mile LSR would serve my better.

Used my flip belt today for the first time, very happy with it.

nop98 · 07-08-2016 06:44PM

8 pages of thread to catch-up....... Some brilliant reports from LSRs and the R&R coming in, well done all. I am seriously in awe (especially after only managing a meagre parkrun myself this weekend :eek:).

nop98 · 07-08-2016 06:55PM

kittyclaws wrote: »

Szilvike rest up and take care, a week isn't too bad - I felt great when I cam back after a couple of days rest

Weird one - I keep getting a dead leg when I run.. It happened last week and I took 4 days off running. Done my 14 mile LSR on Monday no probs. Last night I got the pain again almost as soon as I started running, when I'd stop and stretch it would stop for a while and then gradually return. I done 6 miles - it was more annoying than painful.
I Googled today and it looks like either a pulled tendon or a trapped nerve - has anyone any experience of this?
I've emailed my physio so waiting to hear back from her too, I really want to do the R&R half this weekend, but will follow her orders.

I need to find a flatter training route, I don't think running hills and trails is doing me much good for marathon training.

kittyclaws wrote: »

Done the R&R today, ran the whole thing with the 2.30 Pacers and came in at 2.27. Seriously questioning if I can run 26.2 miles in October at a faster pace than today's half?!!
Legs were a bit tired from yesterday's 5k race, My thigh especially felt sore as I ran to the start line. Felt a bit better after stretching, no pains when the race kicked off. All went to plan until mile 8, from there to the finish line my thigh was really painful. Lined thru the finish line...and into the corral for the Fun Run!! Took it really handy for this short 3k race, this and the run back to my car brought me to just over 15 miles, jingling all the way with my 3 medals
I'll take the next two days off/cross train and hopefully my 8 mile on Wednesday will be pain free!

Well done Kittyclaws! You have just ran a half marathon after clocking up some decent mileage this week (before and after the HM !?). Imagine another almost 3 months of decent training under your belt, and a decent taper to freshen up the legs. You're doing great - keep it going.

One little note - don't consult Dr Google (or Dr Bing, for that matter). Not sure if the dead leg is still an issue, but only a real-life professional consult, okay?

07-08-2016 07:18PM

Myles Splitz wrote: »

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

What was wrong with the conditions? I found the wind was very tough at times. And because it wasn't a loop, we were running against the wind more often. It was so annoying being stuck in phoenix Park afterwards. Had to walk for ages and get a taxi back to the car.

I managed to do it in 1:48. Happy enough for my second ever HM. I did the last one in March in 2:05.

nop98 · 07-08-2016 07:30PM

Folks - some interesting observations about shoes, new shoes, old shoes, worn out shoes, and surprised at the mileage you've covered in them...

Obviously, if you invest in anything (other than your entry fee for DCM

), it should be in a decent set of shoes. There's several recommendations on the thread already about great place to get good advice, analysis, shoes, and post-purchase service if it doesn't turn out right.

One thing is important to keep in mind (it's so obvious that I am almost hesitant pointing it out). You obviously don't want to realize 2 weeks before the race that you're due a new pair. :eek: "Nothing new on race-day" is probably the most important mantra to remember, and that certainly applies to shoes!

300-500 miles is what you can expect from a pair of shoes, so take a few minutes to do the math. HHN1 has close to 300M left, Boards between 350-400. The point I am trying to make: If you think you might need a new pair before the big day, don't wait too long! You will want to have at least 50-80M clocked up in a new pair before you can consider them "broken in" and ready to go for race-day.

Ideally, you have two pairs of running-shoes in rotation at any given time. Allowing more "recovery" between runs for your shoes will allow them to compress to their normal size again and you'll generally get more miles out of them.

B.t.w. I'm not affiliated to any running shoe shop

GOOSEPAUL · 07-08-2016 07:45PM

So after getting the all clear from the physio, I concentrated on the the exercises and foam (pain) rolling.

Did not get a good sleep as kept thinking that my knee was not ready for a 13.1 mile run (the first in 2 weeks)

Got up at 6, foam rolled for 20 minutes, had my breakfast and got ready. Out the door and on the luas. Luas was packed with runners and got talking to a few. Started to get excited as the general mood was good all round.

Stopped at the Gibson for a not so quick toilet break and made my way to the start. Originally I was meant to start in wave 1 but with the injury and marathon looming I decided to start in wave 5.

Race started and off I went.....

Mile 1 started slow and straight away my knee had a dull pain. This concerned me and I decided if it got worse I'd call it a day. Ran the first mile in 9:15. Nice

Mile 2 the pain in my knee went so I took it as a sign that it was over 2 weeks since my last run. Came up to the first band and it dawned on me that I should give this a proper go. Ran mile 2 in 9.01. So far so good.

Mile 3 - 8. So far so good but it was quite windy but it didn't bother me. Felt really good. Took Christchurch hill easily and off I went. Around mile 4 -5 I remember someone had a BBQ going the the smell of the sausages was delicious. Could have killed them though as I suddenly felt hungry. Made my way through Kilmainham and felt a dull pain on the outside of my right knee. I knew it was my IT Band so the plan was to make it to the park and stretch it out. At mile 8 I stopped and got to work on it for about a minute and continued. All good again.

Mile 9 - 12. Found the park quite tough. At this stage I was getting tired and struggled on the hills. IT band said hello again so stopped at 12 miles to stretch it out. Ran the last mile quite fast and crossed the line in 1:53xx. Did not care too much, I was just glad to finish.

Legs are pretty tired and I'm just glad that I can get out and start working on my mileage again. Ran some of the race quite fast when I should have slowed down but it's hard to do so in a race environment.

Well done to all of you over the last two weeks. Your reports were great to read and reminded me how much we have put into this so far.

Looking forward to next week.

Wubble Wubble · 07-08-2016 07:49PM

Well done GP it can't have been easy getting it done. I saw a lot of pain on people's faces who were finishing around that time.

jameshayes · 07-08-2016 07:53PM

This is a really long post, I don't expect anyone to read it - but it felt great getting it off my chest.

Well what a strange day.

Today was my first Half Marathon and the day started great. I woke up about 5 minutes before the alarm which was perfect so I started to get ready, I was pretty happy because differing to my normal routine of running around the morning of a run to find my gear I had it all neatly laid out including a prepacked flipbelt and my race number pinned to my shorts.

I left the house and cycled up to Houston station with the plan of getting the luas up to the Point; the cycle was grand and almost completely downhill, I'm a pessimist so I was thinking ill thoughts of having to come back up the hill after the run but I was only running at training pace today anyway so I should be fine - I thought. So bike parked and a short walk over to Houston to get on the luas, a quick 5 minute wait and I was on a fairly busy luas with the plan of getting to the point in 10 minutes - this is where the day started to turn.

At the next luas stop another large cohort of runners crammed onto the tram and it was like something you'd see in a third world country. I misplaced my headphones the other day - they would have been ideal for blocking out the irritations of public transport; pony tails in my face, people talking about their breakfast and general ramblings of how fast they planned to run today - completely normal conversations but I was easily irritated for some reason.

20 minutes later we arrive at the Point, a really slow journey hindered by the luas doors not closing due to excess passengers. I didn't bring a bag so I went straight for the port-a-loos and the queue was *mental* so I abandoned that plan and told myself I'd use a port-a-loo on the route - sure I'm only running training pace. I'm standing in my corral looking for the 2hr pacers, I can see the 55 10k pacers but no sign of my group then I realise I put my predicted time of completion as 1:55 so I'm one corral ahead of my group and just as I was about to move I heard the announcer say that if you don't start in your assigned corral your time will not be counted - a scare tactic no doubt but I really didn't feel like taking the chance.

I weighed up my options and convinced myself that I should just run it at a reasonable pace. Bang - off we go! The gun actually gave me a little fright! Off we set and I'm running along side this woman with a San Francisco marathon top and I thought she would be a great pacer for me, we were together for the first 5k and she stopped at a water station - thanks lady.

KM 1-5 (Mile 1-3)
These we fine, the weather looked like it was about to turn and we got a small bit of rain which was welcomed. The turn up Christchurch hill was just put in for sh!ts and giggles, a huge number of people had a bad time of it and ended up stopping at the top.

KM 6-10 (Mile 4-6)
I really enjoyed the run through Kilmainham Hospital and it was the first of the light-hearted RnR signage that I had noticed saying "only 10 bands to go" - I'm like count-Dracula from sesame street so this was great, from there on in I counted down the bands as I passed them. I grabbed a cup of water at the water station here and nearly died trying to drink it, most of it went on my shirt - grabbed a poweraid too, only took a few sips and it was launched into the bin (what a waste, surely they should have it in smaller bottles?)

KM 11-15 (mile 7-9)
It got hard here, the wind had picked up and it felt like an eternal slog up the road but I knew what was coming next so I tried to bank some time with the wind mostly on my back. I wanted to give up here, especially after seeing the 10k'ers heading into the park - how easy would it be to stop! - look, I parked my bike just there I could just run straight instead of turning into the park and go home! Then I got spit on.

KM 16-21 (mile 10-13)
These 5k went by pretty quickly considering. I grabbed a gel on my way into the park so I downed that and carried on around the park - 'I know these roads, I have ran them before' I kept repeating. I was passing more people than were passing me so I was happy with that too. We approached the uphill section at the magazine fort - I think this is more daunting than it should be because you can see the runners in front of you winding up the hill... Head down and laugh at the sign at the top "Its a hill, get over it". Up ahead was another water station, I cant remember exactly where it was but I was wondering why there was one so close to the finish. I didn't need water so I tried to go through the middle and just as I was passing a huge gust of wind came down from the hill and blew all the cups from the table - instincivly I jumped over these flying cups and ping. That ping was my calf about to go into cramp. I was a little worried about it so I tried to change my stride, it seemed to loosen out.

KM19 was where I had intended on speeding up a small bit for a finish - the watch beeped saying 18 done and I sped up only to be slowed down straight away by the calf looking to cramp - when my calves cramp they are not right for days so I really didn't want it to happen. I kept trying to go faster but I just couldn't - each time I was shot down by impending cramp and now this time it was both my hamstrings and both calves. I felt like I struggled over the line with a limp - delighted it was over.

Back on the bike 20 minutes later for a cycle home - I had anticipated the uphill battle but I didn't plan for the headwind all the way home.

1:52 finish which was faster than I had thought I could do but I'm not happy with the physical effort it took. After a few hours of reflection, Rome wasn't built in a day so I just have to keep trucking and stick to the plan.

Highlights:
*All the participants from around the world, crazy how people travel specifically for this event - Failte Ireland should really get on that bandwagon.
*The bands - they were great, specifically the band at the bottom of the magazine fort.
* The starting system - really good in comparison to runs I've been at in the past where you've slower people infront of faster people - there was very little shoving

Lowlights:
* the weather - too hot at one stage and incredibly windy throughout
* getting spit on
* nearly dying by drowning on a glass of water
* the excessive hills
* the route not being a loop

The Muppet · 07-08-2016 07:57PM

Well done GP. Nice running

scotindublin · 07-08-2016 08:36PM

Boards Plan Wk 6 Update.

Total Miles: 35.6
Total Time: 5hrs 13 minutes

Got the 5 runs done this week....I know we definitely get 4 seasons in 1 day and we surely got them all this week....as one of the lads in work always says to me....you can only get wet once ( just not nice when it is coupled with wind on your mid week PMP run)

Monday very light gym session and good walk in the evening.

Tuesday 5.5 miles @ 08:40 per mile

Wednesday 7 miles @ 08:07 per mile went out with one of the lads in work who has also signed up for DCM 2016....a tad quicker that planned but still felt good.

Thursday 4 miles @ 09:11 per mile a nice recovery run after Wednesday.

Friday....Cross training a.k.a played golf in Clontarf with work! Might not count.

Saturday 16 miles @ 09:01 per mile. Laid all the gear out on Friday evening ( running all my LSR runs in the gear I plan to wear for the marathon) alarm set for 0620 up before the alarm for a couple of slices of toast and strawberry jam (if it's good enough for Graeme Obree it is good enough for me!) Ran the full 16 miles in the Phoenix Park; ran the FD 10 mile route for the full distance of the run....ran by the car at the 10 mile mark so took some water on board.....no gels taken again this week. Glad to get the miles under my belt and although the legs were tired felt good.

Sunday 3 miles @ 09:08 nice recovery run.

Couple of things from this week...my Achilles feel tight in the mornings when I get out of bed so need to work on some stretches....and need to bite the bullet and try some gels on a run.

Some great reports from the weekend on here and remember even if it didn't go well it is still more miles in the legs and use the experience to improve for the next time.

Bring on Wk 7!

nop98 · 07-08-2016 08:47PM

Classic21 wrote: »

Hurt my calf, physio session complete with dry needling which was a new kind of fun.
I've been told to take a week off and build back up in the swimming pool then work on grass for a week. Full running in two weeks. Hopefully back stronger after the break

Take it easy, Classic21. You have many miles in the leg, so while it's not ideal to have an enforced break, the rest will stand to you. Don't rush back, stay in the pool and later on the grass if it feels right. Hope to see you back in full flight soon.

nop98 · 07-08-2016 08:49PM

RasTa wrote: »

Hmmm, the old left ankle is a bit tender and swollen at the back.

RasTa wrote: »

Don't think I'll be getting the 16m done tomorrow, ankle is still swollen.

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

How is the ankle, RasTa? Nice long run at modest pace, well done.

nop98 · 07-08-2016 08:52PM

The Black Oil wrote: »

Re the whole 'not getting obsessed with the time' thing, have thought about putting some tape over my watch - just the time part, not the pace...:P

A tip I read on a training log was to switch the display settings to overall time and calories. Or put the watch around your ankle

nop98 · 07-08-2016 08:59PM

scotindublin wrote: »

Sitting down having breakfast this morning at 0620 thinking I must be mad!

I was waiting for a moment to post this... Feena posted it on last year's thread and we all thought it hilarious. The quote at 1:59 may have been uttered to all of us a few times by the time this thing is over.

kin9pin · 07-08-2016 09:12PM

Week 6 update from my warm weather training camp (no sign of Mo though, I've heard he's in Brazil for a fun run)

Tue: 5.65m @ 9:42
Wed: 1m wu @ 10:20, 5m PMP @ 8:50, 1m cd @ 10:10
Thu: 3.45m @ 10:00
Sat: 16.5m LSR @ 10:32
Sun: 3.5m @ 10:26

Total 36.1m for the week which is the most I've ever run. Really enjoyed the runs this week, even when I found it tough.
Looking forward to the next few weeks, especially the FD 10m after reading the various race reports.

nop98 · 07-08-2016 09:17PM

GOOSEPAUL wrote: »

...

Ran the last mile quite fast and crossed the line in 1:53xx. Did not care too much, I was just glad to finish.

Legs are pretty tired and I'm just glad that I can get out and start working on my mileage again. Ran some of the race quite fast when I should have slowed down but it's hard to do so in a race environment.

Well done to all of you over the last two weeks. Your reports were great to read and reminded me how much we have put into this so far.

Looking forward to next week.

Well done GP, glad you managed to get this run in despite some discomfort. Good, honest report, too.

Now, if I were you, I'd be really, really disciplined with your paces next week. Also, err on the side of caution with your knee - if you feel discomfort, scrap your easy run for the day and rest instead. Also, best to check back in with the physio too. It would be very disappointing if this would develop into full-blown ITB issues.

Good luck!

kin9pin · 07-08-2016 09:20PM

nop98 wrote: »

I was waiting for a moment to post this... Feena posted it on last year's thread and we all thought it hilarious. The quote at 1:59 may have been uttered to all of us a few times by the time this thing is over.

Brilliant! And I thought I was weird going to the toilet 3 times just to make sure!

aceygray · 07-08-2016 09:23PM

Ok, I did the RnR half today, and I'm feeling very confused. I intended to run it as my long slow run. I got there early and did a 2.5 mile jog (to bring my total up to near 16 miles).

I was running with my sister, who also wanted to take it easy going around. So we were chatting the whole way, and I really enjoyed it. Soaked up the atmosphere, enjoyed the bands, I even stopped at two of the water stations so I could drink properly. I definitely didn't feel spent by the end.

I finished in under 1.55. This is faster than my planned marathon pace. But going by how I felt, or by the talk test, my pace was ok. And I feel fine now, if a little sleepy.

So do I need to rethink my LSR pace (I have been aiming for 9.30 - 10 mins, and have usually been hitting the lower end of that)? Or do I just chalk it up to race day adrenaline etc?

If it's relevant, I did my only other half marathon in just under 1.45, and would be hoping to do the the Dublin half marathon in around that or slightly faster.

Talk some sense into me, wise mentors!

nop98 · 07-08-2016 09:24PM

jameshayes wrote: »

This is a really long post, I don't expect anyone to read it - but it felt great getting it off my chest.

Great report, jameshayes, well done toughening it out. Take it easy for a day or two and then get stuck into the plan again. I sympathize re: cramping calves, it's been bothering me too.

And getting spat on, yuck!

FITZA · 07-08-2016 09:29PM

nop98 wrote: »

I was waiting for a moment to post this... Feena posted it on last year's thread and we all thought it hilarious. The quote at 1:59 may have been uttered to all of us a few times by the time this thing is over.

:D is this what we have become or will become.....marathon robots :eek:
Very good :P

tony1980 · 07-08-2016 09:55PM

nop98 wrote: »

I was waiting for a moment to post this... Feena posted it on last year's thread and we all thought it hilarious. The quote at 1:59 may have been uttered to all of us a few times by the time this thing is over.

PMSL here at this :-)

I had a tough week again so I missed one of my runs but I am starting to feel much stronger and rested now but my wife had a sonewhat similar conversation with me the other day over a few niggles I was having so I got a great laugh out of this!

kittyclaws · 07-08-2016 09:56PM

@jameshayes, if someone spat on me I'd deck them :O I can't imagine anything worse!! Great report, seems we all struggled out there today.

Classic21 · 07-08-2016 10:17PM

nop98 wrote: »

Take it easy, Classic21. You have many miles in the leg, so while it's not ideal to have an enforced break, the rest will stand to you. Don't rush back, stay in the pool and later on the grass if it feels right. Hope to see you back in full flight soon.

Cheers Nop, ya it's not ideal but I was running 17 mile LSRs before this setback so I'm In a decent position. club mates are building up their miles and are a bit behind me so I hope to build back up with them in a couple of weeks. grass running might suit for a while.

nop98 · 07-08-2016 10:36PM

Well, we're into week 7 already (almost, that is!).... :pac::pac:

First things first...:

This page suggest that, as of now, we're 83 days and 11 hours away. And counting down. :eek:
This page confirms the rumour that entries are filling up, and fast.

Your weekly updates are nothing short of amazing. Well done to you all for getting through another week, for running a good R&R HM (those of you that did). We have a few more niggles, a few more physio-visits, and a few more novices returning back to full training. It's inspiring stuff, I have no other words for it, so a big thank you to all of you for taking the time to write it all up and sharing it.

I had the unexpected pleasure of running into the great Dubgal at my local parkrun yesterday.

She mentored us 2015 novices so we obviously immediately started comparing notes. The first thing she said really struck me - "this is really the critical time for them" (them being you :P!). And she's right, of course. You guys and gals are clocking up some serious distances, weekly half marathon distances or thereabouts. The weekly mileage is creeping into territories that most of you are unfamiliar with. It really is no surprise that there are regular physio visits, niggles, and plenty of tiredness to report.

Dubgal stressed the importance of good sleep at this part of cycle. Like we discussed last week, you're asking so much of yourselves, you won't be able to adapt without trying to provide some counter-balance. Stretching, foam-rolling, massages, good healthy food, and now also good, long sleep. So from now on, extra hours in the leaba, especially those before midnight. :cool:

HHN1 jumps this week to its highest mileage yet, 3M, 6M, and 3M midweek, with a 12M LSR at the weekend.
Boards has a welcome step-back this week, albeit a small step: 4M, 7M (5@PMP) and 4M, followed by a 14M LSR this weekend.

We've all had our fun racing (Fingal, Bay, R&R) over the past couple of weeks, so from now on, the one thing you can do to maximising your chances to get to the start is to stick to your planned miles and paces. It's not easy, but it's a proven formula.

Inspired after meeting my running hero this weekend, I decided to leave back into last year's thread, in fact to page 168 of it (as that's where we are at the moment). And guess what: race-reports from the R&R, posts about niggles, tiredness and motivation concerns, a LSR meet-up in the PP, and the same thing repeated, over and over: look after yourselves, and stick to the plan. If anything, it shows me that you guys are right on track, which is awesome!

Run well this week, Novices - look after your pace and running form (remember!) and nobody on boards after 11pm!

RasTa · 08-08-2016 12:16AM

nop98 wrote: »

How is the ankle, RasTa? Nice long run at modest pace, well done.

Hobbling around today but I don't think it's anything serious. Will see how I am for Tuesday.

Pomplamousse · 08-08-2016 06:49AM

Boards plan Week 6

Monday: cross-training, Pilates
Tuesday: 5 miles easy (9:42 min/mile)
Wednesday: 7 miles including 5@PMP (9:20 min/mile)
Thursday: 3 miles recovery (10:55 min/mile)
Friday: rest
Saturday: 16 miles LSR (10:41 min/mile)
Sunday: 3 miles recovery (11:18 min/mile)

Only 12 weeks to go:eek:

Mrs Mc · 08-08-2016 07:16AM

Nop myself and PJD and Denis b were only just saying that at PR on Saturday this time last year was the first time we met a lot of the novices face to face instead of virtually and we still see each other which is such a great thing about this thread.

GOOSEPAUL · 08-08-2016 07:40AM

nop98 wrote: »

Well done GP, glad you managed to get this run in despite some discomfort. Good, honest report, too.

Now, if I were you, I'd be really, really disciplined with your paces next week. Also, err on the side of caution with your knee - if you feel discomfort, scrap your easy run for the day and rest instead. Also, best to check back in with the physio too. It would be very disappointing if this would develop into full-blown ITB issues.

Good luck!

Cheers Nop98. This week is about slow mileage. Plan on doing a really slow 3m at lunch to day and see how the legs are. Physio is on speed dial and will defiantly see him again if I feel the IT band on my 7 mile.

Dublin Marathon 2016 - Mentored Novices Thread

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