Dublin Marathon 2016 - Mentored Novices Thread

scotindublin · 04-09-2016 12:10PM

Just very 39 miles done for the week....time 5hr 45.

5 runs done including the 2.5 mile recovery one today; good bit of stretching and foam rolling done this morning as well.

Now to formulate a plan for this week as I am away from Friday until Sunday.....thinking of switching the 20 and 16 mile LSR from the next two weeks and getting the 16 miles done on Thursday.

This would mean a 20,HM,20 in a row though.....open to advise on this one.

Great efforts again from everyone.....keep it up we are getting into the nitty gritty now.

Fbjm · 04-09-2016 12:21PM

conor_mc wrote: »

Best bit of advice we got for the marathon last year.... keep moving forward! (Unless you're injured of course).

A one-lap walk around the Green might have seen you take off again and finish the distance. Don't beat yourself up over it, mind you, you did a great job going that far, but next time try to keep moving forward and see how it works out for you.

Ah yeah true. To be honest I likely could have walked the rest of it, but I'd run the 21.65 without stopping and didn't want to have to take a walking break. Then once I was on the bench that was me done

conor_mc · 04-09-2016 12:31PM

Fbjm wrote: »

Ah yeah true. To be honest I likely could have walked the rest of it, but I'd run the 21.65 without stopping and didn't want to have to take a walking break. Then once I was on the bench that was me done

We've all been there!!! Genuinely though, don't let pride get in the way of a walking break when you feel you're at your limit, particularly if the other option is to stop and not get going again. You'd be surprised how a 5-minute walk can rejuvenate the legs for that last push to your target distance.

Murph_D · 04-09-2016 01:10PM

Some really excellent long runs there. It's good that a lot of people got some wet LR experience too - important lessons can be learned about the need to prepare for chafing and just to get used to rain running, which can be a feature of DCMs (we are possibly overdue for a wet marathon, last four have been quite warm and very dry). To those who got lost on the LR - congrats, this too is a rite of passage, as we start to run to places we previously only considered reachable by car or other transport. Well done, all.

Firedance · 04-09-2016 01:22PM

Murph_D wrote: »

(we are possibly overdue for a wet marathon, last four have been quite warm and very dry). l

Eh last year was wet!! I got soaked cheer leading, I'm hoping for 2014 conditions this year

Bunny Colvin · 04-09-2016 02:38PM

Got 18 miles done last night in 3:32. Took care of my ankle all week, only made it out for a 6 miler Wednesday so it was in good shape heading into last night's LSR.

Found the run itself fine. Added an extra couple of miles because I felt it was in me and I thought it was important for experience. The last two miles were tough enough. I had to walk it off a couple of times but when I went to run again, it was as rigid as hell - like it takes you a while to get into a stride. I'm hoping it's just the last two miles in the DCM where I experience that! When I did finally finish the 18, the last quarter of a mile home was a very slow walk!

Today I feel fine. Going to hit the pool later on for recovery and then I'll ice down later. Tomorrow will be rest and we'll see how Tuesday goes, should be able to get out as I'm feeling better than expected.

kin9pin · 04-09-2016 04:08PM

Week 10 update:

Tue: 4.2m @ 9:56
Wed: 8m with 6m @ 8:55
Thu: 4.4m @ 9:52
Sat: 19m @ 9:58
Sun: 2m @ 10:40

37.8 miles for the week. The 20 mile run next week doesn't seem as daunting as it did at week 1!

All or nothing · 04-09-2016 04:29PM

I haven't done an update here for a few weeks. I have been keeping up with everyone's reports. Some great work being done here these last few weeks.

Monday- 4 miles @ 11:20
Tuesday- 9 miles @ 9:30 (I need to slow down these MP runs. My MP is 9:55)
Wednesday- 5 miles, climbed Mount Brandon..ill call this my crosstraining day.
Thurs- off
Friday- 4 miles @ 10:50
Saturday- 2 miles @ 11:30
Sunday- 20 miles @ 10:55. I ran this too fast. Should have been closer to 11:10. I have been very good up to now at keeping things easy on the long runs.

39 miles for the week. Happy to get the 20 miles in today. Perfect conditions for it. It looks like I might be able to make the Charleville half after all in 2 weeks time. I'm going to swap the weeks around so next weekend I'll be doing 16 miles.

I have been taking the high5 electrolyte tabs on all the long runs. I usually stop for a bottle of water every 6-7 miles, drink half then put a half a tab in the water. What's the advice for race day?

bucketybuck · 04-09-2016 04:39PM

Firedance wrote: »

I'm hoping for 2014 conditions this year

God I hope not. Had a couple of friends do 2014 as their first marathon, apparently the heat and humidity that day was a real killer!

All or nothing · 04-09-2016 04:45PM

RasTa wrote: »

Only 3 runs this week and extreme differences on the long ones. I'm off to Cork now until Friday to do some course for 5 days and will be staying in the city so if anyone knows a decent route let me know.

Tues - 17m @ 10:01
Wed - cycle
Thurs 4.3m @ 07:54
Fri- rest
Sat - 19.07m @ 10:00

Ran Thursday fast as it had being awhile since I did any pacing.

Hi Ras Ta,

Lots of nice routes around Cork. My main route is the Blackrock loop. It's a nice scenic route most of it is on a walk way with Cork harbour on one side. It's a 5 mile loop but lots of different options to
Increase that. If you ran from the city out that would bring you up to 9 or 10 miles.

If you wanted a straight forward route you could go out the Carrigrohane road (it's called the straight road) this is easy to find from the city centre, go out the Western road, past the Kingsley hotel and it's straight for a few miles.

Murph_D · 04-09-2016 05:02PM

Firedance wrote: »

Eh last year was wet!! I got soaked cheer leading, I'm hoping for 2014 conditions this year

It was only a light sprinkling around Rialto if I remember correctly!

Firedance · 04-09-2016 05:07PM

bucketybuck wrote: »

God I hope not. Had a couple of friends do 2014 as their first marathon, apparently the heat and humidity that day was a real killer!

Indeed, it was my debut marathon.... :eek:

Mrs Mc · 04-09-2016 05:26PM

Firedance wrote: »

Eh last year was wet!! I got soaked cheer leading, I'm hoping for 2014 conditions this year

Oh don't say that .... Was that not the year the sun was shining and conditions were very warm .... No thanks

Mrs Mc · 04-09-2016 05:29PM

Bunny Colvin wrote: »

Got 18 miles done last night in 3:32. Took care of my ankle all week, only made it out for a 6 miler Wednesday so it was in good shape heading into last night's LSR.

Found the run itself fine. Added an extra couple of miles because I felt it was in me and I thought it was important for experience. The last two miles were tough enough. I had to walk it off a couple of times but when I went to run again, it was as rigid as hell - like it takes you a while to get into a stride. I'm hoping it's just the last two miles in the DCM where I experience that! When I did finally finish the 18, the last quarter of a mile home was a very slow walk!

Today I feel fine. Going to hit the pool later on for recovery and then I'll ice down later. Tomorrow will be rest and we'll see how Tuesday goes, should be able to get out as I'm feeling better than expected.

Why would you add extra miles to the plan ? .... Stick to your plan trust in your plan.

Murph_D · 04-09-2016 05:32PM

Adding extra miles with an injury is especially risky! Especially if it's hurting during the extra miles. Don't be afraid to bail out of a long run in that kind of situation. That's why you carry the emergency cash and/or the Leap Card, right?

Safrongirl · 04-09-2016 06:45PM

Evening all,
Well did a nice 19k this morning - could have gone further but want to do my long run on Thursday so not pushing it.

My main problem this week is that I have to do 2 split shifts at work Monday and Tuesday - means as soon as hubby comes home in the evening I have to go to work - this is when I would usually run - and then Wednesday I have my first spin class - hope legs will be OK for Thursday after spinning as havent done it before !

Bunny Colvin · 04-09-2016 07:14PM

Mrs Mc wrote: »

Why would you add extra miles to the plan ? .... Stick to your plan trust in your plan.

The reason I added the extra three miles was because I couldn't stick to the plan midweek. Took the decision to rest Tuesday and Thursday and recovered properly. Got to mile 15 yesterday pain free so pushed the extra three. Was in absolutely no pain. Found the last few miles an endurance test but that's what I wanted. No harm to find out what it's like to push a little more, as long as you're not running through pain. All good and well trusting the plan but you've got to adapt at stages imo.

Just out from the gym/pool and feel fine now.

JackieChan · 04-09-2016 07:23PM

Weekly update

Monday- 7km @ easy (Very easy pace is around 5:30/km)
Tuesday- 10km @easy + 6x800m (~3min per rep)
Wednesday- 18km @easy
Thurs- 11km @easy + 12 x 400m (~88sec per rep
Friday- 14km @easy
Saturday- 45 mins tempo(10.35km @~4:21/km).
Sunday- 36km@ 5:05k. This was the DCM(excluding PP part) run with a group of 10 others at an easy pace.
Just used one High5 isotonic to make sure they still agree with me.No problems.

tipping · 04-09-2016 07:27PM

Weekly update.

Monday, Tuesday: Sick

Wednesday: 5 miles easy, eased back into it after 2 days in bed. Felt ok but little bunged up still.

Thursday: 8 miles easy, all fine

Friday: 7 miles including 5x800 off 400 recovery.Crammed this into the evening and had terrible stitch whole way through it. Got through it ok though and all reps were 3:00-3:05 range. 1.5 mile cooldown and all was fine but hip tightened up a lot when I got home.

Saturday. Rest due to hip which loosened out with foam rolling. Spent the day house moving though including clearing out the attic. By Saturday night my chest had gotten fairly clogged (asthma brought about by allergy to attic insulation)

Sunday: Hip ok but chest not. Taking inhalers for the first time in years.

So about 20 miles for the week, 2 missed runs, 1 niggle and 2 illnesses.. pretty crappy week all around. (At least it was a stepback week)

tony1980 · 04-09-2016 07:37PM

Very poor week for me, all was going to plan mid-week, done my 3 runs of 4 miles, 8 and 4 but on my 4 miles on Thursday, I started to feel a niggle just above my knee to the inner right hand side, this was very near the end of my run and didnt feel painful, just a little niggly pain.

The following morning, I was struggling to put weight on it and I was limping and the pain had increased. I rested the leg as I was working from home that day, iced the area and took some anti inflammatory tablets. I also had a bath with epsom salts and done some light stretching but unfortunately the pain was still there on Sat so I decided to do the same Sat, rest, iced the area and took some more tablets.

It is Sunday evening now and it has improved but I dont feel comfortable enough to brave a run and I dont think it would be wise either. Very frustrating as I hadnt missed any long runs up to now and I also felt great going into Thursday's run before this happened. Thursday's run was also a nice easy 10:05 min/miles pace so I am not sure what I have done wrong. Tues and Wed runs were also nice handy paces, nothing difficult at all, this seems to have just come from nowhere as I hadnt felt anything coming on or had any issues leading up to this point.

I am lying down icing it again now with the foot slightly elevated with a pillow for support. I am little unsure of my next move, Physio?? If so, I probably cant fit one in until next weekend.

Well done to everyone on their long runs this weekend!

Maximus Alexander · 04-09-2016 07:48PM

Physio for sure Tony. You don't have the luxury of just waiting it out at this stage I wouldn't have thought.

The Muppet · 04-09-2016 07:57PM

Really sorry to read that tony. It's not that you've done anything "wrong" it's most liky just the stress that the increase in milage has put on your body.

I'm sure the mentors will be able to advise on the best course of action to help you over this hurdle.

A Neurotic · 04-09-2016 07:57PM

General update, as I've been keeping up with this thread but not contributing at all:

Going relatively well on the HH1 plan. I haven't been great at getting out for all of my midweek easy runs but haven't missed an LSR.

Was held up by a niggle for the past couple of weeks - inside of my right lower leg was in bits after Frank Duffy. I was also demotivated after Frank Duffy as it was the first race I ever ran where I felt absolutely no pleasure in having completed it. Not a single endorphin. I went out for a midweek 6m easy the week after FD10m and could only hobble around 5 before quitting. Strangely enough was able to manage the 12m LSR the following weekend fine, but then again something was very off when I went out for the 3m easy the following Tuesday.

I decided to ease off on training and went to a physio on Thursday, who surprised me by sticking my calves with needles and later proceeding to pummel the almighty sh*t out of them (my first physio experience as you might have guessed). I was a bit skeptical (seeing as I could barely walk for the rest of the day my calves felt so tight) but at least he didn't do any harm, as I'm just in from this weekend's LSR (15m) and it went really well. After mile 3 or so I was just happy out. Delighted with it. Onwards and upwards.

Mrs Mc · 04-09-2016 07:59PM

Bunny Colvin wrote: »

The reason I added the extra three miles was because I couldn't stick to the plan midweek. Took the decision to rest Tuesday and Thursday and recovered properly. Got to mile 15 yesterday pain free so pushed the extra three. Was in absolutely no pain. Found the last few miles an endurance test but that's what I wanted. No harm to find out what it's like to push a little more, as long as you're not running through pain. All good and well trusting the plan but you've got to adapt at stages imo.

Just out from the gym/pool and feel fine now.

If you miss miles during the week you shouldn't be trying to make them up just write it off and move to the next day.

FITZA · 04-09-2016 08:02PM

tony1980 wrote: »

Very poor week for me, all was going to plan mid-week, done my 3 runs of 4 miles, 8 and 4 but on my 4 miles on Thursday, I started to feel a niggle just above my knee to the inner right hand side, this was very near the end of my run and didnt feel painful, just a little niggly pain.

The following morning, I was struggling to put weight on it and I was limping and the pain had increased. I rested the leg as I was working from home that day, iced the area and took some anti inflammatory tablets. I also had a bath with epsom salts and done some light stretching but unfortunately the pain was still there on Sat so I decided to do the same Sat, rest, iced the area and took some more tablets.

It is Sunday evening now and it has improved but I dont feel comfortable enough to brave a run and I dont think it would be wise either. Very frustrating as I hadnt missed any long runs up to now and I also felt great going into Thursday's run before this happened. Thursday's run was also a nice easy 10:05 min/miles pace so I am not sure what I have done wrong. Tues and Wed runs were also nice handy paces, nothing difficult at all, this seems to have just come from nowhere as I hadnt felt anything coming on or had any issues leading up to this point.

I am lying down icing it again now with the foot slightly elevated with a pillow for support. I am little unsure of my next move, Physio?? If so, I probably cant fit one in until next weekend.

Well done to everyone on their long runs this weekend!

Sorry to read this Tony, hope it mends quickly.

Pomplamousse · 04-09-2016 08:04PM

The Black Oil wrote: »

Did you dream about nop?

I mean, er...sorry, wrong thread. :pac:

Hehe I don't recall nop featuring in my dream but I'm sure there'll be plenty of dreams to come where he will. Since I have no idea what nop looks like, I assume he will look like the actor who played Atticus Finch, because due to his general wiseness that's how I picture him (sorry nop:D)

Battery Kinzie · 04-09-2016 08:05PM

tony1980 wrote: »

Very poor week for me, all was going to plan mid-week, done my 3 runs of 4 miles, 8 and 4 but on my 4 miles on Thursday, I started to feel a niggle just above my knee to the inner right hand side, this was very near the end of my run and didnt feel painful, just a little niggly pain.

The following morning, I was struggling to put weight on it and I was limping and the pain had increased. I rested the leg as I was working from home that day, iced the area and took some anti inflammatory tablets. I also had a bath with epsom salts and done some light stretching but unfortunately the pain was still there on Sat so I decided to do the same Sat, rest, iced the area and took some more tablets.

It is Sunday evening now and it has improved but I dont feel comfortable enough to brave a run and I dont think it would be wise either. Very frustrating as I hadnt missed any long runs up to now and I also felt great going into Thursday's run before this happened. Thursday's run was also a nice easy 10:05 min/miles pace so I am not sure what I have done wrong. Tues and Wed runs were also nice handy paces, nothing difficult at all, this seems to have just come from nowhere as I hadnt felt anything coming on or had any issues leading up to this point.

I am lying down icing it again now with the foot slightly elevated with a pillow for support. I am little unsure of my next move, Physio?? If so, I probably cant fit one in until next weekend.

Well done to everyone on their long runs this weekend!

Physio for sure, unless you've made a miraculous recovery by tomorrow morning. It could be that it's just a tight IT band or something and you could be back within the week. It probably wont fully heal with rest, even if you're starting to feel better towards the end of the week. Not much point risking it I wouldnt have thought.

Hope it all turns out Ok.

FITZA · 04-09-2016 08:11PM

My week....week 10 HHN2 Plan

Mon - rest
Tue - 6.51k @ 6.17 pace
Wed - 13.4k PMP @ 5.40 pace - on grass
Thu - 6.5k @ 6.06 pace
Fri - rest
Sat - 27.8k @ 6.13 pace
Sun - 5.2k @ 6.53 pace - on grass

I think I was still feeling the effects of last weekend's half during this week, glad to have gotten it all done.
Roll on week 11

Pomplamousse · 04-09-2016 08:19PM

Week 10 Boards plan

Monday: rest (should've done cross-training but was still on holidays, will do better next week)
Tuesday: 4 miles easy (9:40min/mile)
Wednesday: 8 miles including 6 at PMP (9:12min/mile)
Thursday: 4 miles easy (9:34min/mile)
Friday: rest
Saturday: 19 miles LSR (10:34min/mile)
Sunday: 2 miles recovery (11:13min /mile)

Pretty happy with this week, especially the 19 miler which was my longest ever run.

tony1980 · 04-09-2016 08:58PM

Probably a long shot but would anyone know a good physio in Portlaoise that I could use?

Dublin Marathon 2016 - Mentored Novices Thread

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