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Dublin Marathon 2016 - Mentored Novices Thread

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Comments

  • #4232
    kabuxa
    Registered Users, Registered Users 2 Posts: 233 ✭✭kabuxa


    I am not the happiest at the moment. Last Friday did 13 miles and those pains that were stable rebelled! Sat was very sore. When to physio on Monday. Worked on my calf for more than 1 hour. He told me to do short runs but stop if I feel pain. Wed was a bliss... Thursday no really. Iced it, nurofen and compression socks. This morning was better but I am now, terrified.
    Tomorrow I am supposed to do 19m. I will start with group but i will bring money in case I have to come back.
    Problem is pain going to shin, top part of foot... Ay....
    Physio said if I have to skip a week so be it. My brain remembers the previous 19 miles... I guess if all these pains are just in my brain too...

    Good luck to everyone on the weekend runs... ;0/


  • #4233
    kin9pin
    Closed Accounts Posts: 959 ✭✭✭kin9pin


    Coffee Fulled Runner wrote: »
    The other day I had a long discussion with some very experienced marathon runners from sub 3 hours to sub 2:30, so I was very interested in there views. I'll share it while it's fresh in my head and i can go back to this post closer to the day as a note to myself.

    What a great post! Plenty to think about.


  • #4234
    aquinn
    Registered Users, Registered Users 2 Posts: 2,970 ✭✭✭aquinn


    kabuxa wrote: »
    I am not the happiest at the moment. Last Friday did 13 miles and those pains that were stable rebelled! Sat was very sore. When to physio on Monday. Worked on my calf for more than 1 hour. He told me to do short runs but stop if I feel pain. Wed was a bliss... Thursday no really. Iced it, nurofen and compression socks. This morning was better but I am now, terrified.
    Tomorrow I am supposed to do 19m. I will start with group but i will bring money in case I have to come back.
    Problem is pain going to shin, top part of foot... Ay....
    Physio said if I have to skip a week so be it. My brain remembers the previous 19 miles... I guess if all these pains are just in my brain too...

    Good luck to everyone on the weekend runs... ;0/

    Go easy, no panic. Don't be running on/in pain.

    Go with right pace group, slow if required. Leap card fantastic on long runs. Be well rested/hydrated. Focus on form when running.

    Loads of distractions for brain as a result :)

    You're doing this to enjoy not endure.


  • #4235
    diego_b
    Registered Users, Registered Users 2 Posts: 2,388 ✭✭✭diego_b


    Coffee Fulled Runner wrote: »
    The other day I had a long discussion with some very experienced marathon runners from sub 3 hours to sub 2:30, so I was very interested in there views. I'll share it while it's fresh in my head and i can go back to this post closer to the day as a note to myself.

    Its 4 weeks until our big day so it's very important now to cut out any junk that might be snacking on, particularly during our taper. Diet is as important as our training. During taper one guy always sets an alarm to make sure he goes to bed a hour early. Sleep makes a massive difference and is the best legal performance enhancing method around. It was said with tapering don't cut the amount of days you train rather the amount of time for the first week , taking days off can make you stale. The second week tapering take one extra day off. On the day before the race they do a 20 minutes shakeout after arriving in Dublin, I don't know if I'll do that yet. Spend as little time as possible at the expo just get your number and back to your hotel, ignore all the cool runnning stuff. Don't over eat when you get back there either just clean carbs for your final carb load.

    For a few days before the race I'm told to take one electrolyte tablet a day, at worst it's expensive piss if myself body doesn't need it. On the morning of the race take one again and if over 15 degrees and humidity over 85 take a electrolyte during the race.

    It's ok to be a little dehydrated racing, up to 3%. Around 150ml to 250ml of water per hour running is what most need. When passing a water station always grab a bottle but just rinse it about in your mouth for 20 seconds or so no need to always swallow, the same with the sports drinks. See the links below.

    https://www.ncbi.nlm.nih.gov/pubmed/23578290
    https://www.ncbi.nlm.nih.gov/pubmed/23851408

    On gels.. Every 30-40 minutes if your stomach can handle that but make sure you can do that in a training run first. Try and hold the gel for 20 seconds in your mouth before you swallow it. Explained in the links above.

    I have been training with high five gels but they recommend kinetica. I don't really understand this bit but they said high five only have two type of sugars with a 1:1 ratio while kinetica have 1:1:1 ratio meaning less likely to hit the wall... So a good gel the 3 sugars it takes to make carbs. Maybe someone with a better understanding can explain it...

    I'm told to knock the coffee on the head during taper if I want to get any advantage from using gels with caffeine as I'll have built up a tolerance to caffeine. Also take the gels with caffeine in the first half of the marathon as it takes 60 minutes for the caffeine to kick in fully. Some will take a caffeine pill before the race rather than coffee as less liquid rolling about in the stomach. I don't know about trying that myself.

    Don't put all your faith in the pacer they are human too. I followed my pacer in a half marathon like a robot and just switched off recently with no problems. But I guess that can all go wrong if the pacer is inexperienced. It's very important to know where you should be at each mile and if the first mile fells right slow down a little. Print out a pace band or write it on your arm with marker the miles and time. Sometimes the pacers can go out too fast and if you do that, those 15 or 20 seconds gain in the first few km can be the difference that will f**k your marathon up.

    In the week before the race don't do anything you wouldn't normally do so if you don't get massages on your legs don't start now. There is a good chance the race won't all go according to plan so prepare yourself mentally for that to happen too.

    Bookmarked and saved, that's some quality information there. Particularly like the parts around electrolytes in the lead up week.
    Also washing the mouth out even with water I find beneficial in a race, I think it's more a placebo effect than anything. I'm all for placebos!!

    For example last year I did my final month of training and ran the marathon with strapping on my knee for the knee pain I had at the time. I remember after it being on about a week I said to the physio that I don't think it does anything and he agreed. Any strapping, kinesio tape etc all works on the placebo effect but whatever works for you take advantage of it.


  • #4236
    The Muppet
    Registered Users, Registered Users 2 Posts: 14,009 ✭✭✭✭The Muppet


    aquinn wrote: »
    Wubble Wubble wrote: »
    Not this evening maybe....tomorrow post LSR could be a different story!

    (hopes he's not spotted by aquinn or her spies)

    Body is a temple people, this doesn't apply to those not currently training for a marathon.

    Mines more of a cathedral, is pizza still off the menu .


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  • #4237
    paddydriver
    Registered Users, Registered Users 2 Posts: 2,092 ✭✭✭paddydriver


    kin9pin wrote: »
    What a great post! Plenty to think about.

    Ditto Fantastic info.. though the early coffee on the morning is important as it works as the natural laxative for me!

    I too like the idea re the electrolytes coming up to DCM. Not sure on changing gel's at this stage.. I've invested a a lot of testing and money in the High5.. plus they taste the nicest :D


  • #4238
    tailgunner
    Registered Users, Registered Users 2 Posts: 1,911 ✭✭✭tailgunner


    Hi everyone, I've put up a race report for the Berlin Marathon 2016 over on my training log if anyone is interested!


  • #4239
    Wubble Wubble
    Registered Users, Registered Users 2 Posts: 2,613 ✭✭✭Wubble Wubble


    paddydriver wrote: »
    Ditto Fantastic info.. though the early coffee on the morning is important as it works as the natural laxative for me!

    I too like the idea re the electrolytes coming up to DCM. Not sure on changing gel's at this stage.. I've invested a a lot of testing and money in the High5.. plus they taste the nicest :D

    *tries to remember how much the marathon pack from Lidl cost*

    I've still got some of those left....probably enough to get through DCM. Very sticky if when they go on your hands though. Always wise to have the Leap card on these LSRs, especially if you're going to be miles from home, as I will be tomorrow!

    Good luck to everyone, for the Boards plan people, it's all downhill afterwards :)


  • #4240
    FITZA
    Registered Users, Registered Users 2 Posts: 301 ✭✭FITZA


    tailgunner wrote: »
    Hi everyone, I've put up a race report for the Berlin Marathon 2016 over on my training log if anyone is interested!

    Great report tailgunner....congratulations :) Just wondering... how did you feel for the couple of days afterwards?


  • #4241
    The Muppet
    Registered Users, Registered Users 2 Posts: 14,009 ✭✭✭✭The Muppet


    Great post CFR thanks for posting that . Bookmarked too for the lead up.

    The best of luck to everyone running tomorrow . Can't say I'm looking forward to it tbh but on the other hand it is the last 20 miler on the plan .


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  • #4242
    kin9pin
    Closed Accounts Posts: 959 ✭✭✭kin9pin


    paddydriver wrote: »
    Ditto Fantastic info.. though the early coffee on the morning is important as it works as the natural laxative for me!

    Erm......Ditto :)


  • #4243
    Safrongirl
    Registered Users, Registered Users 2 Posts: 126 ✭✭Safrongirl


    No coffee ??? You got to be kidding me - I am commit murder without my 40 cups a day - this is something I definately cannot do .

    I dont think I am going to change anything at this stage - my last long run will be next Friday and I am going to take 2 gels again .

    I eat clean as much as possible so again not going to change anything in weeks before the big day.

    Have to say totally freaking out though - this day next month I may be dead !!!!


  • #4244
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    I eat a lot of crap to be honest, mixed in with good foods. But I think the advice not to change anything at this stage is good, so in the interest of consistency... Pizza?


  • #4245
    tailgunner
    Registered Users, Registered Users 2 Posts: 1,911 ✭✭✭tailgunner


    FITZA wrote: »
    Great report tailgunner....congratulations :) Just wondering... how did you feel for the couple of days afterwards?

    Thanks!

    My legs were in bits for the first couple of days. I could barely walk, but I had booked Monday and Tuesday off work so I just sat around without doing much.

    Most of the soreness was gone by Wednesday, and I was more or less back to normal yesterday.

    I haven't run since. I actually got as far as putting on the gear there about half an hour ago, and then changed my mind. I think the body is ready, but the mind needs another day or two off!


  • #4246
    Pomplamousse
    Registered Users, Registered Users 2 Posts: 582 ✭✭✭Pomplamousse


    Maximus Alexander wrote: »
    I eat a lot of crap to be honest, mixed in with good foods. But I think the advice not to change anything at this stage is good, so in the interest of consistency... Pizza?

    I had pizza and wedges for lunch today:o It was someone in work's last day, she made us do it...:o


  • #4247
    The Muppet
    Registered Users, Registered Users 2 Posts: 14,009 ✭✭✭✭The Muppet


    All or nothing wrote: »
    I am heading to Dublin for the weekend. I will be staying in Clontarf, close to St Anne's park. Any suggestions for routes for my long run tomorrow. I should be doing 19 or 20 miles but I think I'll do around 14-15 as I have only done 2 runs so far this week. I would love to get some practice on the route but I don't know Dublin very well so I better just stick to Clontarf.


    I do a lot of my running around there so I Just created this one for you on the rungo app as a possibility. Its a nice route and you could easily add on a little in the park itself at the end if you wanted. down along the coat there is beautiful flat cycle track and running path right over by the sea inside the little wall.



    https://routes.rungoapp.com/route/Pfoo8VjQwa


    Heres another possibility if you fancy taking in some of the city.

    https://routes.rungoapp.com/route/tlGzVjs4XT


  • #4248
    The Muppet
    Registered Users, Registered Users 2 Posts: 14,009 ✭✭✭✭The Muppet


    Pomplamousse wrote: »
    I had pizza and wedges for lunch today:o It was someone in work's last day, she made us do it...:o

    Your secret is safe with us Pomplamouse


  • #4249
    The Muppet
    Registered Users, Registered Users 2 Posts: 14,009 ✭✭✭✭The Muppet


    tailgunner wrote: »
    Thanks!

    My legs were in bits for the first couple of days. I could barely walk, but I had booked Monday and Tuesday off work so I just sat around without doing much.

    Most of the soreness was gone by Wednesday, and I was more or less back to normal yesterday.

    I haven't run since. I actually got as far as putting on the gear there about half an hour ago, and then changed my mind. I think the body is ready, but the mind needs another day or two off!

    Wold you have been able to drive directly after the race TG?


  • #4250
    tailgunner
    Registered Users, Registered Users 2 Posts: 1,911 ✭✭✭tailgunner


    The Muppet wrote: »
    Wold you have been able to drive directly after the race TG?

    I wouldn't have risked it myself. My legs were in a very bad way, and even mentally I was a bit shell-shocked for the day!


  • #4251
    RasTa
    Closed Accounts Posts: 15,111 ✭✭✭✭RasTa


    aquinn wrote: »



    That's a lot of miles but then 30 days to go. Do you rotate runners or have the one pair?

    Just one pair


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  • #4252
    paddydriver
    Registered Users, Registered Users 2 Posts: 2,092 ✭✭✭paddydriver


    Just in from having the 99 and some jellies with the kids.. good fueling for tomorrow's LSR..:)


  • #4253
    FITZA
    Registered Users, Registered Users 2 Posts: 301 ✭✭FITZA


    tailgunner wrote: »
    Thanks!

    My legs were in bits for the first couple of days. I could barely walk, but I had booked Monday and Tuesday off work so I just sat around without doing much.

    Most of the soreness was gone by Wednesday, and I was more or less back to normal yesterday.

    I haven't run since. I actually got as far as putting on the gear there about half an hour ago, and then changed my mind. I think the body is ready, but the mind needs another day or two off!

    I would imagine you were very sore, I'm sure the fall made you hurt even more ...sounds like it was crazy at the water stations!


  • #4254
    PauloMN
    Moderators, Technology & Internet Moderators, Regional North East Moderators Posts: 10,887 Mod ✭✭✭✭PauloMN


    Good luck with the LSRs over the weekend all. Think most of the plans are at the longest distance this weekend. My 2nd 21 miler tomorrow, going slow and steady for this one. Will be glad to see it out.


  • #4255
    All or nothing
    Registered Users, Registered Users 2 Posts: 84 ✭✭All or nothing


    The Muppet wrote: »
    I do a lot of my running around there so I Just created this one for you on the rungo app as a possibility. Its a nice route and you could easily add on a little in the park itself at the end if you wanted. down along the coat there is beautiful flat cycle track and running path right over by the sea inside the little wall.



    https://routes.rungoapp.com/route/Pfoo8VjQwa


    Heres another possibility if you fancy taking in some of the city.

    https://routes.rungoapp.com/route/tlGzVjs4XT

    Thanks so much for that TG, that's just what I was looking for. I might try the first route you posted. I'll be bringing my phone with me on a run for the first time in around 2 years. It might come in handy if I get lost


  • #4256
    nop98
    Registered Users, Registered Users 2 Posts: 1,585 ✭✭✭nop98


    tailgunner wrote: »
    Hi everyone, I've put up a race report for the Berlin Marathon 2016 over on my training log if anyone is interested!

    This is mandatory reading for everybody on this thread. What a super report, TG - and congratulations once again! :cool:


  • #4257
    kin9pin
    Closed Accounts Posts: 959 ✭✭✭kin9pin


    nop98 wrote: »
    This is mandatory reading for everybody on this thread. What a super report, TG - and congratulations once again! :cool:

    After midnight? Seriously? :)


  • #4258
    Safrongirl
    Registered Users, Registered Users 2 Posts: 126 ✭✭Safrongirl


    Morning all,
    Just after reading all about the taper - very interesting read and at last made total sense !

    Just after reading tailgunners marathon report - wow is all I can say - brilliantly wrote !

    Hurt my back at work last night - its ok as long as I am standing up but to sit down / lie down its agony - had a very restless night

    Wont get a chance to run this weekend as in work all weekend so enjoy your runs everyone x


  • #4259
    FITZA
    Registered Users, Registered Users 2 Posts: 301 ✭✭FITZA


    kin9pin wrote: »
    After midnight? Seriously? :)

    Very clever kin9pin....you waited til this morning to answer :D


  • #4260
    smashiner
    Registered Users, Registered Users 2 Posts: 541 ✭✭✭smashiner


    tailgunner wrote: »
    Hi everyone, I've put up a race report for the Berlin Marathon 2016 over on my training log if anyone is interested!

    NOW THAT IS A RACE REPORT!!
    TG, huge congrats on your sub 4, epic race report, as was reading it I was on edge hoping that you would make your sub 4 dream, I felt shattered myself after just reading that :eek:

    You ran a very well measured race and did not panic when things started to go against you a bit on the day(congested start, negative split, bad fall etc). It is a good lesson for all Novices to not get too panicky if things start to unravel a bit on the day and to stay calm and trust in your training.

    Whether you end up slightly off plan, fall or blow up a bit, keep calm and keep moving forward as every step that you take is a step closer to that wall of noise and that DCM shiny medal that you have worked so hard for and deserve. In particular in the latter stages of the race beyond 20 miles, do not stop as lactic acid may seize you up if you stop completely and you may not get going again...KEEP MOVING FORWARD.....even if it is a slower pace than you would like or even if you have to walk for 1-2 minutes to get yourself back together.

    A small packet of Jelly Babies got me through the end of DCM 2014 when I was FUBAR at 22 miles in, God bless every one of them, they died with their boots on in the name of 'a last minute sugar rush' ;)

    Well done TG, super effort!


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  • #4261
    tailgunner
    Registered Users, Registered Users 2 Posts: 1,911 ✭✭✭tailgunner


    smashiner wrote: »
    In particular in the latter stages of the race beyond 20 miles, do not stop as lactic acid may seize you up if you stop completely and you may not get going again...KEEP MOVING FORWARD.....even if it is a slower pace than you would like or even if you have to walk for 1-2 minutes to get yourself back together

    Thanks for the kind words smashiner.

    Just wanted to highlight your points about keeping moving - this is absolutely spot on. I was still running fairly well at the end of the race, but within a couple of minutes of finishing my legs were done. Could barely move.

    You'll get away with stopping for a few seconds at the water stations etc, but if things aren't going your way, you're much safer slowing down rather than stopping altogether.


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