Dublin Marathon 2016 - Mentored Novices Thread

Hi all,
Thanks to everyone who offered to get my number for me at the expo - I am still hoping for a swap at work but if not I may take someone up on the offer - I have contacted the officials and they say someone can collect my number with written permission from me and photo ID from them so I dont think it will be a problem. Something of my mind anyway.

Did my 25Km this morning with quite sore quads so trying to get any appointment for tomorrow evening with the physio just waiting for him to give me a time. Spent the first 10k fighting with my boss in my head and then got that all out of my system and settled in for a nice run. Nothing fast or special just a nice run so feeling much better already.

I will run with a belt with a water bottle what I wear to the back and then will bring 3 gels - I have taken 2 previously on my long runs but will bring another just in case .
Talking to 2 lads who are sub 3 runners and have said the que for the toilets on the morning of the race are huge !!!!! Happened me running in Newry earlier this year - was in the que and I was bursting to go - had to just leave it and start the race and made it to the first toilets out on course instead - actually didnt loose any time really and caught up with the group I was running with in no time.

I take some walking breaks during my runs - just a minute or so and do a bit of stretching and then go again - wonder now will I be getting in the way or others - should I just try and keep moving ?

WW,
Its my IT band thats flared up now too - have physio appointment tomorrow and will get some dry needling done and it will sort it all out . Then its just loads of foam rolling to keep things in check.

sgal wrote: »

Opinions please, I had been following hhn1 plan but an issue with it band/glutes/quads meant that my physio reckoned I wouldn't make the main event without breaking down so in fairness he designed my own plan working around my shift pattern with the plan of getting me round on the day. The mileage is a lot less so I've been reading all the posts with a mixture of jealousy and increasing anxiety at my lack of running. I've stretched his plan a little bit extra eg 18 miles last week instead of the planned 17. I was hoping to push the 18 miles planned lsr this Thursday to 20 miles as the longest run before the marathon. However the 18 miles went great last week but three 5 mile runs since have tough on my weaker leg. Then asthma acted up went to gp who said I've a chest infection and no way should I run 20 miles this weekand . Because of marathon coming up he gave me strong antibiotics and steroids. And said to leave long run for at least 5 days. Emailed physio who said to get better first and take it from there. Sorry for long winded post but is it OK to run 20 miles maybe next Wednesday or is it too close as all posts I see seem to be about enjoying the taper! Haven't massive miles done 15, 17, 18 miles last tuesday have been long runs over last three weeks. Is it enough !?

I had a CI a few weeks back and got the same, Augmentin and steroids. Just to flag it took me the guts of two weeks to get over it, if you finish the Meds and still have symptoms I'd get back to the doc again?

My first visit to a physio in my 18 week plan...a new physio....ah lads the pain!!! My calves have never been abused like that before!! I've been to many physios in my lifetime but have never felt pain like I did this evening. On the bright side she said all seemed ok, no injuries of note and the only thing she could see was that my left leg (that gets all the niggles) seems to have more muscle development (or something like that) than the right leg and she feels I might be using it more??!! I've another torture session booked for early in the week of the marathon (assuming no ill effects over the next few days from this evening's session). Who said running was a cheap form of exercise

So just back in from a run and got caught in some eye hurting rain.. I'm all for a bit of rain to cool off but that rain this evening really makes you realise how badly rain could go against you on the day. Arrived back to the front door to be greeted by my lovely wife.. "Did you get wet..." :rolleyes:... Yeh think..??

Not really feeling any taper loving yet, mind you have I have gone over on distance and pace during last 2 days so myself really needs to taper back and slow it down as we go to "2 weeks to go...:eek:"

As always, looking forward to a slightly reduced LSR this Saturday. After that it really starts to get real and mileage starts reducing big time as we come for final approach.

Have been feeling it in the knees over last few days, thought I might be getting a fever but I think its just my knees telling me that autumn has really arrived along with damper air and much colder nights. Was layered up on the run this evening and I am glad too as I reckon the rain would have removed skin!

Hi I've been lurking here for the last few months and enjoying everyones progress. But havent posted. But now, so close to the end I am getting concerned about pacing also.

So, running a few years now, 20:50 for 5K, 44 for 10K, 1:17 for 10miles, 1:46 for 1/2 are the PB's I think!!

I have been following a 4:00 hour plan and havent missed any long runs, albeit I have missed some mid week runs. I ran the DCHM as a training run and followed the 2:00 pacers (fantastic job by Marthastew!!) and came in at 1:58 or so. Followed MarthaStew again on Sunday in the 3/4 and came in at 3:08.

On both occasions I came to the end thinking I'm glad that's over.

So I am worried. Am I going to be able to sustain 9:08 pace for 26 miles. based on those runs. 4:00 is not a major issue with me, what I want to avoid is getting to 16 or 17 miles and feeling drained and struggling.

Is this just nerves? Or should I be more realistic and maybe drop down a wave and go with the 4:20 guys?

Sorry for coming into this thread so late and expecting answers :-)

nop98 wrote: »

Funny, I never realized Marathon training was the same as maths. But Paddy's post clearly proves it.

This



equals this



plus this



Take the taper seriously, folks, it is the most important thing you can do from now until the big day. Trust in the process. No pace running, no long LSRs, nothing new between now and race-day.

It's funny when you know it's coming but you still walk (or run) yourself into it..

I am just enjoying my running over the last few months and just need to really tell myself to ease back and taper and focus on the goal. Starting today.. we slow it right down and stick to the prescribed distance.

tailgunner wrote: »

I suppose it depends on how much midweek training you've missed, but based on your times over the shorter distances, I think you'd be selling yourself short by dropping back to a 4:20 target.

Obviously nothing is guaranteed, but if you taper well and stick to 4-hour pace on the day, I think you'll reach 20 miles feeling fairly strong, and hopefully be able to push on a bit.

Thanks Tailgunner. I think I've missed maybe 4 midweek runs, of about 6 miles each. Usually easy runs actually. This is over a 16 week plan. I know the legs are tired at this point but I guess it just feels like a big jump to go from 9:30 to 9:08 for the full 26. Decision time :-)

Arsenium wrote: »

Thanks Tailgunner. I think I've missed maybe 4 midweek runs, of about 6 miles each. Usually easy runs actually. This is over a 16 week plan. I know the legs are tired at this point but I guess it just feels like a big jump to go from 9:30 to 9:08 for the full 26. Decision time :-)

Ah you'll be grand so. Four easy runs missed over 16 weeks amounts to hardly anything. I ran a 4-hour marathon recently and probably missed the same amount of training.

Pomplamousse wrote: »

Your PBs are all much better than mine and I plan on going with the 4 hour pacers:o

They're much better than mine too!

Maximus Alexander wrote: »

Same as above. Sounds to me like you're physically well capable and you're letting your mind get the better of you.

Thanks guys. I guess I am letting nerves get the better of me. Its funny, I would get nervous previously over shorter distances but from 10m to 1/2 marathon nerves were never really a factor as I always felt there was sufficient time to settle into a steady pace in the longer runs.

This marathon however....seems to be consuming every minute of my spare time and any spare space in my already overloaded head !

Thanks for the reassurances. I'm already feeling more confident :-)

If I had a 1:43 half marathon I'd be going for 3:50, no question.

PauloMN wrote: »

Gonna jump in here with my advice because your running profile/PBs sounds almost identical to mine, as do your doubts!

My 5k is 21 min, 10k is 44 min, 10 mile is 1:17 and HM is 1:43. Almost exactly same as yours. Also running a few years.



I totally agree with TG here. 4:20 would be selling yourself short.



Am the same with respect the nerves and confidence.

I would suggest you go out between 9:10 and 9:15 for the first half of the marathon and see where you are. This will get you to the half way point in around 2 - 2:01. At that point you can see where you are at and crank it up a little if you feel up to it. If you don't, you can stick at the same place and reduce bit later on if you really really need to. Either way I think you should be aiming to come in under 4:10 but closer to 4 - even if things don't go to plan A!!

So my suggestion for you would be (assuming the weather and everything else plays ball):
Plan A - sub 4
Plan B - under 4:10 but close to 4 as possible
Plan C - under 4:15

I think you are battling with your head (I know because I suffer exact same!). You are TOTALLY capable of running sub-4 based on your training, experience and your current PBs.

The above is my plan A-B-C anyway, so might see you along the way! Best of luck with it.

Thanks Paulo. Great advice. Backup plans are a great idea. Remarkable similarity in the PBs :-) You guys are convincing to stick with the main plan. Thanks everyone!!

More mandatory reading for novices
https://medium.com/running-with-data/fast-starts-slow-finishes-dublin-edition-46663817a05f#.8blclkh30

Look at the graph on hitting the wall.
Then look at the graph on fast starters and number of marathons run.
Then look at the hitting the wall graph again.
Then remind yourself how many marathons you have run.
Then look at the hitting the wall graph again.
Then print it out and pin it to your fridge. And stick it to your bedroom ceiling. And put a copy in your race bag. And tape a copy on your arm on race morning. And get a friend to stand at the mile mark with a billboard-sized version of the graph.
Know your pace, run your pace, and stay in control.