Dublin Marathon 2016 - Mentored Novices Thread

The Muppet · 28-09-2016 06:44PM

Safrongirl wrote: »

smashiner wrote: »

Hi Guys,
I am sorry that I missed the DCHM last Saturday as I had a family emergency that morning, so sorry that I didn't get to meet you....real life got in the way......totally pee'd off as I had worked my socks off for the race....but dems de breaks:rolleyes:

Anyway, congrats to all the Novices that ran the DCHM, some great reports posted, you will be in great shape for the big day!

On the whole diet thing in the next few weeks, I would advise people not to do anything too rash and change too many things too quickly as this could lead to 'sugar crashes' and generally feeling a bit lethargic. By all means cut down on the junk food and maybe cut back on beer/vino for the last 4 weeks as it will stand to you on the day.

Just a small word of caution to people not to go overboard drinking far too much water in the weeks leading up (and on race day) to the DCM as this can be very dangerous and can flush much needed salts and sugars out of your system leaving you feeling drained and weak on the day. This happened to a few Novices in the past and it also happened to a friend of mine at last years DCHM with disastrous results (passed out etc, but was ok thankfully afterwards) .

Be sensible in the last few weeks and don't try anything that you have not trialled before and you will be fine.

Almost Taper Time.......the longest 2-3 weeks of your lives where you will be only interested in having a conversation with people with the word 'MARATHON' in it

I currently drink 2 litres of water a day and maybe 1 litre of coconut water - do you think I should cut down ? By the way I have always drank in or around this amount

I'd drink 2 litres of water a day too.

Wubble Wubble · 28-09-2016 06:46PM

Sun 25/9 - 2 miles @10:45 p/m

A very slow shuffle (crawl?) following the rigours of the half.

Mon 26/9 - 4 miles @ 9:33 p/m

Felt a bit better running this, although an attack of DOMS arrived later on in the morning.

Tue 27/9 - Rest

Wed 28/9 - 8 miles @8:47 p/m

It was unseasonally warm in D15, with a swirling breeze added. Four 2 mile laps was the plan here. Second circuit was a bit quick, but I eased off the pedal for the last two. Left ITB was stinging a bit towards the end of this stint, but I don't see it being an issue for Saturday's 20 miler.

joesoap5 · 28-09-2016 06:51PM

Safrongirl wrote: »

I take both of the revive products - one is a sort of multivitamin and I found it did increase my energy levels quite a bit and especially with all the running - I also started taking the joint one on recommendation of my physio - he said it would be good for my knees and hips and is generally very good for your joints . Now it could be just luck but since I started on the joint on I have had no knee pain or issues so for me it works !

No unfortunately no cure for the cold but the echinea has reduced the symptoms for me

My whole family use revive active and I also use the revive krill and evening primrose oil with starflower oil.

The revive is supposed to be the closest you can get to a legal energy boost but its very expensive. I usually buy it when its on special so i'll buy a 6 month supply for the price of 4 months.

Same with the krill oil, i buy in bulk.

The evening primrose and star flower oil is more for pms cramping control.

kin9pin · 28-09-2016 07:10PM

kin9pin wrote: »

I'll get on the laptop later and look at routes to suit so that I leave you after 15 miles.

What about THIS ROUTE Hugh?
Start at Stephen's Green, run the first 4.5 miles of DCM route to the Phoenix Park Monument, but turn left onto Acres Rd, skipping the rest of Chesterfield/College Rd/Upper Glen.
Pick up the DCM route again at the Chapelizod Gate and follow DCM all the way to Fosters Avenue. I'll jump off at Milltown and get the Luas, around 15.5 miles, leaving you to run Milltown Rd/Clonskeagh/Roebuck/Fosters. You'd then have another mile to make up for your 20 miles.

I suppose it depends if you have enough time. Luas doesn't start until 6:30 on Saturday so could possibly get into Town by 7am. I'm going to run the 15.5 anyway and happy to do it early if you fancy it. I'll be running about 10min pace.

The Black Oil · 28-09-2016 08:12PM

Tired out. Zzzz.

aceygray · 28-09-2016 08:29PM

I was back to the physio today, and he was fairly happy with my knee. I hadn't had pain in about a week, so he gave me the ok to run again. A short test run today, then rest tomorrow, and if all goes well I can do a longer run at the weekend. He also went through some exercises to do.

So I did an easy 2 miles around the park. It felt great to be out again. I was going to make it two laps, but both my knees felt a bit stiff, so I stopped after one. I put it down to being out of practice.

Afterwards I was doing some lunges at home and my left knee started to hurt again. It's nowhere near as bad as it was before, but it's definitely the same type of pain, in the same place. So I'm feeling fairly sorry for myself right now

I'm going to ring the physio tomorrow for advice, but I'm expecting to be told I need more rest.

Anyway.

Belated well done to everyone racing at the weekend! I'm just catching up on the reports now, and it's great so many were happy with their performance.

kittyclaws · 28-09-2016 09:01PM

10 miles done this evening. Usual ache in my side when I run, it's not too bad, like a light stitch, I guess this close to the race I just have to live with it!
It hurts more when I stop, this evening I done 10 miles and really felt it afterwards. An ice bath followed by a hot Epsom salt bath took most of the pain away. I'm a bit worried at the thought of this weekend's long run, but I guess if I can get thru it I'll make it to the start line.

Antwerp · 28-09-2016 09:35PM

Evening Folks,

Hope you have all recovered from DCHM, I've been living off the adrenalin for the last few days. Keep remembering the deer that popped out to say hello during the race which was unique.

What is the story with the weather? Ran my 8m earlier in a very strange warm wind (well gale at some points) tis very odd for nearly October. Imagine only 4 LSR Saturdays left to DCM so hard to believe!!'

Anyone looking to try out all or parts of DCM route, there is a handy map on the DCM website, which you can study or just print it off and bring it on your LSR. Can't believe that after this Saturday the Boardise LSR miles start to decrease, which is great as will get an extra hour or so in bed 🙂

Right better catch up on all the missed posts and then off to leaba

kittyclaws · 28-09-2016 09:43PM

Anyone any experience of cortisone injections? I asked my physio, she didn't seem too keen, said we can discuss it next week if needs be. Hopefully it won't come to that

paddydriver · 28-09-2016 09:48PM

kin9pin wrote: »

What about THIS ROUTE Hugh?
Start at Stephen's Green, run the first 4.5 miles of DCM route to the Phoenix Park Monument, but turn left onto Acres Rd, skipping the rest of Chesterfield/College Rd/Upper Glen.
Pick up the DCM route again at the Chapelizod Gate and follow DCM all the way to Fosters Avenue. I'll jump off at Milltown and get the Luas, around 15.5 miles, leaving you to run Milltown Rd/Clonskeagh/Roebuck/Fosters. You'd then have another mile to make up for your 20 miles.

I suppose it depends if you have enough time. Luas doesn't start until 6:30 on Saturday so could possibly get into Town by 7am. I'm going to run the 15.5 anyway and happy to do it early if you fancy it. I'll be running about 10min pace.

Cool Stuff.. Thanks a mil. I saw enough of Phoenix Park last Sat.. don't need to go back:D

I'm up for that.. Don't mind if its a little later cause I need to allow for getting out of house and over to Luas etc. Temp due to be a little lower on Sat.

Let's PM tomorrow and exchange details and see can we set it up. No reason here at home why it won't happen. Would be an invaluable experience for me!

ToriV · 29-09-2016 08:14AM

Well done to all running last week - really enjoyed catching up on your race reports. I am amazed at the detail in some of them - most of mine pass in a blur!! Great to read.

And it mad to think we are so close now. Did 19 miles last week as my LSR and felt tired but fine after it. Step back week for me now so only 12 as LSR this week. I still find it funny that we all go now "Sure, its only a short one - 12 miles!". Then onto 20 miles next week, which i really dont fear now.

I hope all of the aches and pains are clearing up and those with more serious issues there is still plenty of time to recover.

I found this on YouTube - 8 stages of running a marathon!
https://www.youtube.com/watch?v=3ItnxJLAOeY

nop98 · 29-09-2016 08:29AM

aceygray wrote: »

I was back to the physio today, and he was fairly happy with my knee. I hadn't had pain in about a week, so he gave me the ok to run again. A short test run today, then rest tomorrow, and if all goes well I can do a longer run at the weekend. He also went through some exercises to do.

So I did an easy 2 miles around the park. It felt great to be out again. I was going to make it two laps, but both my knees felt a bit stiff, so I stopped after one. I put it down to being out of practice.

Afterwards I was doing some lunges at home and my left knee started to hurt again. It's nowhere near as bad as it was before, but it's definitely the same type of pain, in the same place. So I'm feeling fairly sorry for myself right now

I'm going to ring the physio tomorrow for advice, but I'm expecting to be told I need more rest.

Anyway.

Belated well done to everyone racing at the weekend! I'm just catching up on the reports now, and it's great so many were happy with their performance.

Acey - really sorry to hear that you're not plain sailing just yet.

There are positives - in that you're out (and enjoying it!) and that it's not as bad as it was - it might just be another day or two. Let us know what the physio says (I take it he had recommended the lunges in the first place?) ...

kittyclaws wrote: »

10 miles done this evening. Usual ache in my side when I run, it's not too bad, like a light stitch, I guess this close to the race I just have to live with it!
It hurts more when I stop, this evening I done 10 miles and really felt it afterwards. An ice bath followed by a hot Epsom salt bath took most of the pain away. I'm a bit worried at the thought of this weekend's long run, but I guess if I can get thru it I'll make it to the start line.

Hey kitty - well done on getting through 10 miles, but don't be forcing anything though. A minor "humming" pain that doesn't get worse is okay to run through, but that doesn't mean ignoring it altogether. Have you any physio follow-up booked? Also, plan your long run this weekend so that you can stop when you need to, and not find yourself in the middle of nowhere..

diego_b · 29-09-2016 09:07AM

aceygray wrote: »

Afterwards I was doing some lunges at home and my left knee started to hurt again. It's nowhere near as bad as it was before, but it's definitely the same type of pain, in the same place. So I'm feeling fairly sorry for myself right now

Did the physio advise to do lunges?

paddydriver · 29-09-2016 09:15AM

aceygray wrote: »

I was back to the physio today, and he was fairly happy with my knee. I hadn't had pain in about a week, so he gave me the ok to run again. A short test run today, then rest tomorrow, and if all goes well I can do a longer run at the weekend. He also went through some exercises to do.

So I did an easy 2 miles around the park. It felt great to be out again. I was going to make it two laps, but both my knees felt a bit stiff, so I stopped after one. I put it down to being out of practice.

Afterwards I was doing some lunges at home and my left knee started to hurt again. It's nowhere near as bad as it was before, but it's definitely the same type of pain, in the same place. So I'm feeling fairly sorry for myself right now

I'm going to ring the physio tomorrow for advice, but I'm expecting to be told I need more rest.

Anyway.

Belated well done to everyone racing at the weekend! I'm just catching up on the reports now, and it's great so many were happy with their performance.

Hey aceygrey, I've had lots of knee discomfort for many many years and if it's iffy at all I avoid the lunges or squats. They are great exercises but I find they put massive strain on a sore knee. Some weeks I can fly thru them but other weeks I cannot do them. I would give a sore knee plenty of time to get better before lunges. Hope all is better soon!

aceygray · 29-09-2016 09:16AM

diego_b wrote: »

Did the physio advise to do lunges?

Yes, along with some other exercises. I spoke to him this morning - he recommended resting until early next week, icing as much as possible and continuing with the other exercises except the lunges.

Classic21 · 29-09-2016 10:28AM

I have to skip my run today, sore throat and aches arrived yesterday so I'm resting until Saturday. I'm running the Galway bay half (plus 5 miles) at PMP so I want to be ok for then.
I had wanted to run 10 miles this evening and have slightly tired legs on Saturday but what can you do!!

spaceylou · 29-09-2016 10:51AM

I have been absent from boards last few weeks, just not enough time for real life and boards! Missed a few of my planned runs but did do 30k LSR a few weeks ago (2 / 3? - can't remember) as well as the DCHM last weekend. Finished that in 2:16 - not my slowest, not my fastest but found it tough tough tough. Will not be revising down my planned/hoped for time in DCM...still aiming for in and around 4:30 but will be super happy with anything 4:3x really.

A word on diet/hydration etc. Like many I plan on being super virtuous for Oct eating 95 per cent whole, natural food (ie no junk and lots of greens) but going to try and keep my weight where it is for now. I had hoped that I would drop a few kg during the training but last month was my biggest loss and I had feck all energy - guess its a balancing act.

Realised last night that this is the toughest week - most millage and off the back of a race at the weekend. We survive this week, we can survive the next month, including race day!

joesoap5 · 29-09-2016 11:11AM

aceygray wrote: »

Yes, along with some other exercises. I spoke to him this morning - he recommended resting until early next week, icing as much as possible and continuing with the other exercises except the lunges.

I also am in the sore knee for years group and lunges and squats is the last thing to do. If anything then maybe a resistance band with some strengthening exercises is the way to go.

kittyclaws · 29-09-2016 11:14AM

nop98 wrote: »

Hey kitty - well done on getting through 10 miles, but don't be forcing anything though. A minor "humming" pain that doesn't get worse is okay to run through, but that doesn't mean ignoring it altogether. Have you any physio follow-up booked? Also, plan your long run this weekend so that you can stop when you need to, and not find yourself in the middle of nowhere..

I'm booked in for physio for next Wednesday morning. The pain isn't so bad I can't cope with it, but ideally I'd rather do the marathon pain-free so I think a cortisone injection would be beneficial at this stage...

I was going to do the marathon route but I think you're right, an out-and-back route from my house would be a safer option. I can always call for a lift home if I need to

I just have to go slower than planned, 12+ min miles.
I might head out for 3-5 miles this evening to see how it feels, I've no pain at all right now, it's a strange injury.

Maximus Alexander · 29-09-2016 11:21AM

After the HM went better than expected I'm thinking of changing my goals a bit and going for the win in the marathon. :pac:

diego_b · 29-09-2016 11:27AM

aceygray wrote: »

Yes, along with some other exercises. I spoke to him this morning - he recommended resting until early next week, icing as much as possible and continuing with the other exercises except the lunges.

Okay was just concerned as the knee pain I went through this time last year, lunges were something I couldn't and wouldn't do. Stairs were the worst though, I had to do one step at a time like a little oul lady.

aquinn · 29-09-2016 11:28AM

kittyclaws wrote: »

I'm booked in for physio for next Wednesday morning. The pain isn't so bad I can't cope with it, but ideally I'd rather do the marathon pain-free so I think a cortisone injection would be beneficial at this stage...
I was going to do the marathon route but I think you're right, an out-and-back route from my house would be a safer option. I can always call for a lift home if I need to
I just have to go slower than planned, 12+ min miles.
I might head out for 3-5 miles this evening to see how it feels, I've no pain at all right now, it's a strange injury.

I'm confused, and you seem to be too. Did the physio not advise against the cortisone injection yet you think it would be beneficial. Why, if actually injured I'd be following the physio advise. If you don't think/trust they are advising you correctly would you get a second opinion?

The Black Oil · 29-09-2016 12:55PM

Maximus Alexander wrote: »

After the HM went better than expected I'm thinking of changing my goals a bit and going for the win in the marathon. :pac:

Future headline: Internet Grammar Head Forgoes Sleep to Steal Dublin Marathon :pac:

kittyclaws · 29-09-2016 01:18PM

aquinn wrote: »

I'm confused, and you seem to be too. Did the physio not advise against the cortisone injection yet you think it would be beneficial. Why, if actually injured I'd be following the physio advise. If you don't think/trust they are advising you correctly would you get a second opinion?

I trust her completely. She'd prefer I don't get it as it doesn't cure an injury, it just masks it, which is why she advises against it. I just want to have it as a back-up plan so I don't have to drop out this close to the marathon because of a silly little pain. Its something I'll discuss with my GP as well before I go booking into the sports clinic for it.

aceygray · 29-09-2016 01:56PM

diego_b wrote: »

Okay was just concerned as the knee pain I went through this time last year, lunges were something I couldn't and wouldn't do. Stairs were the worst though, I had to do one step at a time like a little oul lady.

Yeah, that's how I was last week as well! I've been told to avoid stairs as much as possible, which is fine in work. At home, I'll just have to get himself to carry me up

The Muppet · 29-09-2016 05:37PM

The Black Oil wrote: »

Future headline: Internet Grammar Head Forgoes Sleep to Steal Dublin Marathon :pac:

That's one of the things I love about this thread, not only does it teach us how to train properly for a marathon but also taught us some grammar rules to boot.

I guess some of my posts give the grammar police a nose bleed as I don't usually bother * once I'm getting my point across, Some of my typos are shocking though when I look back on them.

Got my 5 miles easy in today, oh that wind was something else, I hope it's not like that on the day.

* I made an effort with this post , I didn't want the irony brigade after me. awaits correction.:pac:

Safrongirl · 29-09-2016 06:32PM

Oh Lunges nearly left me crippled with my poor knees - I use a resistance band giant elastic band or whatever you want to call them now and have loads of exercises to do with it - had to build up hips and quads and this in turn strengthens up the knees - I spend about 15 minutes every day doing a few simple exercises and think it has made a difference

Have decided I am only going to do one more 32Km run and that will be next week and the following week I will drop back - not sure of the distance as yet and then 2 weeks of taper - this will give me 3 runs at 32km and I think i will need all the rest I can get before the big one

JackieChan · 29-09-2016 06:43PM

The Muppet wrote: »

Got my 5 miles easy in today, oh that wind was something else, I hope it's not like that on the day.

Tell me about it, I was doing my run along Merrion Road/Rock Road today and I thought the wind was strong against me until I turned back at Booterstown station towards town and then really felt it!.
I would have to rethink my planned time on the big M day if it was that windy.

nop98 · 29-09-2016 06:50PM

JackieChan wrote: »

Tell me about it, I was doing my run along Merrion Road/Rock Road today and I thought the wind was strong against me until I turned back at Booterstown station towards town and then really felt it!.
I would have to rethink my planned time on the big M day if it was that windy.

Funny, I was out today too, experienced the strong wind, and thought similar.

A strong wind on the day will not be in your favour - last year there was a strong breeze from the South East, so pretty much against us from Castleknock all the way down to Roebuck. Running in a large pacegroup (in my case, the 4h pacers under the stewardship of the great MarthaStew) really helped. I remember being a popular windscreen for others, too, I often had folks running right behind me for miles on end. It is one of these uncontrollables that you shouldn't worry too much about - what I hope the structured training and "now is the time"-mantra is teaching all of us, is the need to have thought and prep'd beforehand - how to respond/react/change plans to these circumstances.

Wubble Wubble · 29-09-2016 07:05PM

Thu 29/9 - Went out to Porterstown after work for this one. It's a good spot for these runs, especially as it wasn't too busy.

Plan said 5 miles; I got the half mile+ shuffle from the house to the park done in about 5 minutes, and then averaged about 8:45 for my four laps of the park, before a slightly faster (due to the heavy rain which was now drenching me) run home.

Very windy here, with the wind being against me on the downhill run to the bottom of the park. Towards the end of my third lap, I saw black skies approaching, and sure enough it wasn't long before it felt more like November than September. But we're going to have conditions like these on the big day, aren't we?

Onwards to Saturday morning so; plan is to start at Castleknock Gate and run the DCM course to the finish. Since I abandoned the previous 20 miler in the plan, this will be my longest run in 2 1/2 years.

Dublin Marathon 2016 - Mentored Novices Thread

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