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Dublin Marathon 2016 - Mentored Novices Thread
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My week...Week 11 HHN2 plan
Mon - Rest
Tue - 8k (5m) @ 5.56 pace
Wed - 13.4k (8m) @ 6.08 pace - on grass
Thu - 8k (5m) @ 5.59 pace
Fri - Rest
Sat - 29k (18m) @ 6.11 pace
Sun - 5k (3m) @ 6.21 pace
Only two more longer runs before the big day. Hope we all get there in one piece
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"Now to summon my bike across the park from Chapelizod"
If you're a Harry Potter fan you could try "Accio bike"! Can't guarantee it'll work unfortunately
I'd need a bit of accio and some alohamora too. Having liberally applied deep heat to my back (which is often stiff post-long run) I walked back through the park, collected my bike and cycled home. The full effect of the deep heat was just kicking in when I got on my bike and I was on fire the whole way home. It's been a weird day.0 -
Week 11 update:
Tue: 5m @ 10:03
Wed: 8.1m @ 9:48
Thu: 4m easy with 5 x strides.avg 9:26
Sat: 20m LSR @ 10:00
Sun: rest
Total 37.1m for the week. I was looking forward to hitting the 40m milestone, but skipped today's recovery run as my shin is still sore
Iced it a couple of times and just about to hit the Epsom salts again. I'll see how it is in the morning and book in with the physio if it's not feeling better.
Great running by everyone this weekend!0 -
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I am so impressed with all the long-run reports, I wanted to reply to them all. Here I am, an hour later, still typing! What are y'all doing to me!? :eek:
First, the sick bay:
Kittyclaws: any news?
aceygray: did you get out for a short jog today? When in doubt, don't do it. The additional rest might just be what you need.
tony1980: you were on the up last time we checked in, did you get out at all?
Anyone else?
Long-runs:
scotindublin: well done again on the 20-miler, yes, those very-long runs are allowed to hurt (a little) towards the end. Hope you enjoyed the golf weekend!
Safrongirl: good stuff hitting the 28k. Try and get several recovery/easy runs this week, and if at all possible, put the feet up as well.
Antwerp: 20 miles in the bag, well done. And you've managed to enjoy it! I am delighted. Try and get the feet up for a bit too!
kin9pin: Excellent work in Truman's world. Go see someone about that shin A.S.A.P..! As for a different route, I might volunteer you to organize another LSR meet up after the HM, maybe to run the stretch of the course around Crumlin?
JackieChan: 25km in 2 hours! That's certainly a decent tempo run! Wow. What long-run distances are you covering as part of your plan?
Pomplamousse: Another 20-miler to report, well done. Well done for toughening it out - this will really stand to you on the day. I would personally fuel (at least 2 gels for such a long run) as your glycogen stores will have depleted during the run and need topping up.
CFR: What an amazing time. I am in awe. Well done! +1 to the beer recco! As with JackieChan, what longer distances are you still hoping to cover before the big day? Loving the race-report, and a timely reminder to talk about pacers a little.
FITZA: Well done, 18 uneven miles! I know what you mean with the country roads - thanks for highlighting it for us all. Last year, I think it was Hillsiderunner who reported something similar.
budhistmonk: Good stuff toughening it out. Feeling a little queasy is quite common, it is typically explained that your body simply doesn't have enough resources and prioritizes your demands to exercise all your running muscles, over try to process food.
Classic21: Splendid HM time, and that with a 5M warm-up. I am well impressed.
Milky88: well done on your 20-miler. Welcome to the class
A Neurotic: Well done on your long run, I like the feeding strategy to just return to car/starting point half way, and thanks for the somewhat graphic
description!
The Muppet: Splendid work ticking off that 20-miler. I am officially removing you from the 'worry' list? You seem to have well moved on from the FD10? Good stuff!
ToriV: Well done. TLC indeed (see below). Look after yourself!
paddydriver: 21.3M - a little overenthusiastic there?!
And these are roads I run regularly myself, so all too familiar with the hills... I would try to avoid the real steep parts if at all possible. At these distances, you're putting more than enough stress on your joints and legs, so give them a small break! Well done tho! Just in case you want to get new runners or socks, you had better get that sorted a.s.a.p!
Maximus: Well done getting your run done in the afternoon, I'll stop nagging you about going to bed (actually, I won't, see below), as long as you promise to get at least one LSR done starting at 9am in the morning. Deal? 
TBO: Nice job on the 16-milers while ducking the seagulls and dogs. How much water do you bring? Are these blisters a worry?
RasTa: 20M done, well done. Really pleased to see your paces having dropped to a more sustainable level. Do go and get a massage (several, actually, until the big day)... (and eat your greens! :rolleyes:).
FBJM: Well done on your long run. I had to laugh at your 0.1km. I have often ran past my house for a few dozen meters to get up to a certain rounded distance. I think we've all done it
And finally:
Extrasupervery: Well done on your 16-miler! That sounds like a tough run by yourself - especially if you don't know the route. The day itself will feel so much different (read: better), with the fellow runners, and the support along the sidelines. This run will really stand to you - take great heart from it!
Parting thoughts:
I really like the McMillan post Adrian posted earlier - to ensure you get a good night sleep. Think for a moment what you're doing. 40+ miles running a week, up to 20 miles long runs. You have to make adjustments in your daily routine to allow for that, which means good sleep, also for you, Maximus Alexander. Don't make me come over and switch off the light! (hang on, am I talking to my 7yo here...?)
And treat yourselves! Good, healthy, glorious food. I only ran a paltry 8M + parkrun this weekend and I have been eating all around me. Those 16+M runs will take it out of you, so pay extra attention to your nutrition. Sip water throughout the day, each day.
And are you considering a massage / visit to a physical therapist? Don't wait, in fact, as Dubgal said last year, get him/her on speed-dial and book a couple of sessions. It won't be pleasant - but you will feel SO much better afterwards!
What, wait, big bucks!?It's why they pay us the big bucks.....:D0 -
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I've 2 weeks to update....
Week 10
0km
For the LSR at the end of Week 9 I went further than the plan and faster than recommended on a route that was much hillier than my local training area. As a result my legs were like steel mid-week and I skipped the midweek runs. That weekend then I had to travel to a wedding and ended up getting no training in.
Week 11
I'm glad to report I got back on the horse this week. I didn't check the plan for the LSR this weekend and was joining someone that was going for 21km and thought that sounded right.... turns out I was a few km short! At least some of my midweeks were a bit longer.
Mon: Rest
Tues: 6km @ 5:31/km (first time trying to fit in a lunch run)
Wed: 13km @ 6:13/km (ran the scenic way home from work)
Thu: 8km @ 6:18/km (ran to work)
Fri: Rest
Sat: Rest
Sun: 21.1km @ 7:07/km
Total Distance: 48km
Total Time: 5hr 15min0 -
Week in review:
Mon: Rest
Tue: 6.5k easy. Was tired if I recall correctly.
Wed: 12.8k (8 miles) commute. Also tired.
Thu: 6.5k easy. Felt great on this one.
Fri: Rest
Sat: 32km (20 miles!) LSR. Last few miles were tough going, had much less stamina than last week. But holy crap, I ran 20 miles!
Sun: Recovery, 5.3km. Actually at recovery pace. Everything seems to be in order.
Total: 63.1km. Turns out that's 39.2 miles or something. I really wish I'd realised this and done 0.8 extra recovery miles. :mad:Maximus: Well done getting your run done in the afternoon, I'll stop nagging you about going to bed (actually, I won't, see below), as long as you promise to get at least one LSR done starting at 9am in the morning. Deal?
Heh, there's nothing to be done for it. My internal clock has been like this since I was about 12 and I've tried everything to fix it; it's just the way I'm made. I can't sleep before 12/1am (at best). It's not going to stop me running though! If there's to be another Boards meetup for an LSR I'll endeavour to make it and that should satisfy this deal. 0 -
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I am so impressed with all the long-run reports, I wanted to reply to them all. Here I am, an hour later, still typing! What are y'all doing to me!? :eek:
paddydriver: 21.3M - a little overenthusiastic there?! And these are roads I run regularly myself, so all too familiar with the hills... I would try to avoid the real steep parts if at all possible. At these distances, you're putting more than enough stress on your joints and legs, so give them a small break! Well done tho! Just in case you want to get new runners or socks, you had better get that sorted a.s.a.p!
Thanks Nop.. yes we did get carried away but we were having a great chat the whole way around. We stopped in Dalkey at one stage.. you know around the junction that goes everywhere.. and just went off running again in a random direction and arrived out to Avondale Rd roundabout and then headed over to Killiney Shopping Ctr and back towards home.
I went back into my Mizuno's tonight and more or less decided I may go back to them now and park the Adidas. I've got a new pair of Mizuno's ready to go so going to consider breaking them in this week and then decide are they for DCM.
Slight step back now for the HM but will look forward to another 20 miler soon.. Just happy to be healthy and running and everyday getting a day closer to the start line! 0 -
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Week 12!
I would imagine there's some tired legs out there after all the long runs this weekend. Make sure to use your rest days properly, and do be strong when there's, for example, a fun five-a-side game being planned, or an evening out which you know will cause havoc... ('nuff said). :rolleyes:
I hope we'll get good news from the sick-bay this week. Keep in mind some of the common-sense rules (which apply to all!)- Take an extra day's rest when in doubt. Don't force your way back, it will guaranteed come back to bite you.
- If you've had to miss a day due to niggles, tiredness, travel, work, write it off. Don't try and squeeze it in at a later stage or carry it over the week after.
- If you need to re-balance your week, make sure to keep the LSR-non LSR ratio of mileage to be roughly 50-50.
You'll be delighted to hear that this week is a "step-back week", although, there's some serious mileage to be covered all the same.
The mid-week mileage of HHN1 is creeping up, but the long run will be a gentle 12M stroll. The Boards plan has a particularly challenging mid-week run of 11M (9@PMP), and a 16M LSR. This week's LSR reports revealed a lot of good runs and some more challenging ones. Remember, the challenging ones are the ones that really matter in the end - there'll always be a run or two where it just doesn't click and you'll struggle. It's how you deal with it is what matters. The 11M (9@PMP) run brings back memories, I ran it with a ultra-running colleague who smoothly ran through the soaring heat (we were travelling for work) and I suffered big-time from the first step. When the PMP miles were done I dropped back to LSR pace in an instant, I still recall the surprised look at my colleague's face. Don't loose heart when you have a bad day, all miles count, especially those who are hard to come by.
HHN1: 4M, 8M, 5M, 12M LSR
Boards 6M, 11M (9@PMP), 3M [rec], 16M
As always, try and run a couple of recovery miles the day after the long run - but feel free to drop this too, and follow some of Firedance's excellent feet-drain or freeze recommendations instead. :eek:
Thoughts turn to the Race Series Half Marathon, Saturday Sept 24th, 10am in Phoenix Park. As with all the races, this is an excellent (and probably last!) opportunity to perfect your race-day routine.
Have you ever ran with a pacer (see CFR's report from Athlone)? There will be pacers for 1h30, 1h40, 1h50, and 2h for the HM. There will be more pace-groups for the full: every 10min slot from 3h to 5h. Pacers are a super resource on the day, they will try and run an even pace throughout, and aim for about 30 seconds under their allotted time.
Quite a few of the pacers of the HM and DCM are on boards, so I have reached out to 3 of them to pop in this week and answer any questions you might have about running with pacers. MarthaStew, who'll pace both HM and DCM and guided me and many others close to a 4h finish last year; PaulieC, experienced pacer, also on duty both days this year; and TFBubendorfer, ultra-runner for Austria with a blog full of race reports (including DCM!) which are excellent reading material.
So, if you have a query or two, post them here, I'll summarize it towards the end of the week, and hopefully we'll get some insights from the experts.
Good luck this week!0 -
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My hip is still sore, I've given away my Grant Thornton number
I'm a bit worried - my physio and Dr. Google both said I'd be better by now. I took the weekend off completely, no cross training or even dog walking in order to completely rest it (they're greyhounds so they were happy to rest too!)
I'm trying not to panic before my next appointment on Wednesday - its 5 days since my last run and I can feel fitness dropping by the minute.
Has anyone suffered with hip bursitis before who can re-assure me and advise how long it took for them to heal?! 0 -
kittyclaws wrote: »My hip is still sore, I've given away my Grant Thornton number
I'm a bit worried - my physio and Dr. Google both said I'd be better by now. I took the weekend off completely, no cross training or even dog walking in order to completely rest it (they're greyhounds so they were happy to rest too!)
I'm trying not to panic before my next appointment on Wednesday - its 5 days since my last run and I can feel fitness dropping by the minute.
Has anyone suffered with hip bursitis before who can re-assure me and advise how long it took for them to heal?!
I am struggling with it too Kitty, although mine is in the knee. Unfortunately, I don't have any answer yet myself as I tested the waters yesterday after resting for 4-5 days but it still isn't ready.
My physio gave me the all clear to go back running last Tuesday with it, felt fine on the run, next day I couldn't walk, the knee had locked up. I rested and iced until Sunday, done plenty of foam rolling and stretching. My knee felt good on Sunday so I decided to try a nice slow run, felt completely comfortable on the run, then at about 10 miles, the knee just suddenly locked up on me and I couldn't run anymore.
It's still quite sore today so I guess I am back to resting and seeing how it feels again in a few days. Very frustrating especially after been given the all clear to go back running but I was happy that the run felt very comfortable after very little running for two weeks.
My thoughts on it are, it is quite frustrating to have to stop training for the moment but as long as it is ok by next week and I can go back then, I think I should be ok on the day of the marathon, I am just going to end up running it at a much slower speed than what I had thought and I am ok with that as long as I can make the starting line.
I think I am going to have to give the half a miss, if I am feeling better soon, it might make more sense to do an LSR that weekend for myself.
This week, I have done only 15 miles in total, Tues was 5 miles and Sunday was 10. Last week, I just missed the LSR. I have missed the last two LSR's which is what has me worried the most, not overly concerned with the mid week runs!0 -
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I know the frustration of not been able to run. I won't give you any advice on your injury but what I will say is the day you think you are ready to go back running. Take one more day off. It will be worth more to you in the long run. I think we've all gone through that where you think your loosing fittness but it's amazing how little fittness you actually loose.kittyclaws wrote: »My hip is still sore, I've given away my Grant Thornton number
I'm a bit worried - my physio and Dr. Google both said I'd be better by now. I took the weekend off completely, no cross training or even dog walking in order to completely rest it (they're greyhounds so they were happy to rest too!)
I'm trying not to panic before my next appointment on Wednesday - its 5 days since my last run and I can feel fitness dropping by the minute.
Has anyone suffered with hip bursitis before who can re-assure me and advise how long it took for them to heal?!0 -
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