Dublin Marathon 2016 - Mentored Novices Thread

budhistmonk · 15-10-2016 11:01AM

12 wet miles done around Dundalk. Forgot how flat it is. Felt really good all the way. Very happy with it though hold back on too much enthusiasm after last weeks debacle.

I think the main difference this week was more carbs from Wed than I took last week. Also took a deoralyte yesterday morning and one just before going to bed last night (to save me stomaching it this morning first thing). Taking a mental note of what I did and try and repeat in a fortnight. Off to lunch with my Dad now to refuel.

Hope everyone else has a good one and hasn't gotten too wet.

aceygray · 15-10-2016 12:05PM

nop98 wrote: »

Delighted to hear that, AG. Thumbs up all around for the dress rehearsal.

What's your mileage going to be over the coming fortnight?

+1

I'm back following the boards plan now. I figure there's no point trying to increase my milage at this stage.

scotindublin · 15-10-2016 12:18PM

Well that's the last double digit run done for a couple of weeks....biblical rain in Castleknock for the start of it....was nice when I got finished up.

Brunch with Mrs scotindublin....and working on the "list" for the afternoon!

Pomplamousse · 15-10-2016 12:28PM

14 miles complete. Can't say my legs felt amazing but they were grand. I've a hell of a lot of foam rolling to do next week. I ran the last 6 miles of the course. Running on the path on the left hand side of the road was a mistake, there were unavoidable humongous puddles in a few places so my runners, socks and feet got soaked. 15 days:eek:

conor_mc · 15-10-2016 01:20PM

Arsenium wrote: »

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!!

<snip>

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.

You'll be fine Arsenium, very similar PB's to me last year (1:17 10m @ Easter, 1:42 @DCHM). Most of my LSR's were around 9:40-10:00 min/mile, did the Boards plan.

I had a very late start last year (long story) and paced my way up from the walkers at the start line to the 4:10 pacers around Terenure, who probably started 15-20 mins ahead of me. Finished in 3:56 despite (or maybe because of!) the slow start.

Looking at my paces, and referring to that article that's being discussed, miles 6-15 seem to have been my quickest, but I slipped about 45-60sec/mile off pace in miles 21-25 which included the 2-3m uphill slog around Milltown/Clonskeagh. A hamstring cramp as I took off like a rocket down Fosters Ave (idiot! :rolleyes:) cost me another 2-3 minutes between the enforced stop and easing back up to pace. Once I knew I had sub-4 in the bag around Merrion Rd, I made sure to just run a controlled pace to bring it home.

So yeah, long story short - you'll be grand for sub-4 methinks!

FITZA · 15-10-2016 01:45PM

19.7k (12m) completed on the Curragh plains, the rain had gone when I started and in fact it was a sunny 2 hours. The run itself was a bit meh, didn't feel particularly wonderful but nothing wrong, it was one of those runs that just had to be done.
Off for a lonnnnng soak in an Epsom salt bath

Hope everyone gets through their last double digit runs unscathed

kin9pin · 15-10-2016 01:50PM

Have to say, that was my most enjoyable solo LSR today. 14 miles round PP, the first 7 in pouring rain, and I always felt in control. I made an effort not to push it at all, slow down a bit uphill, allow myself to speed up a little downhill, and felt really strong at the end. A massive confidence boost.
Loads of runners out. Apparently I passed scotindublin in the park. Hope I did say hi, I said good morning to so many runners, but I did miss a few after getting blanked a few times

Hope everyone enjoyed their last big run. I suppose the taper madness really starts now!

scotindublin · 15-10-2016 02:25PM

Great running this morning.....99.9% sure you gave a hello/good morning....the blankers can be frustrating! Usually give the hello/semi wave acknowledgement.

Really is taper time after that one this morning.

kin9pin wrote: »

Have to say, that was my most enjoyable solo LSR today. 14 miles round PP, the first 7 in pouring rain, and I always felt in control. I made an effort not to push it at all, slow down a bit uphill, allow myself to speed up a little downhill, and felt really strong at the end. A massive confidence boost.
Loads of runners out. Apparently I passed scotindublin in the park. Hope I did say hi, I said good morning to so many runners, but I did miss a few after getting blanked a few times

Hope everyone enjoyed their last big run. I suppose the taper madness really starts now!

andrew1977 · 15-10-2016 02:38PM

24k done when the rain stopped around noon down my way. Wasn't feeling the love for it from the 20k Mark, but it's done now ... didn't feel there was much more in me to run.
I guess a bit of rest between now and the big day will help, have 2 rubs booked with my physio next week and following week.
The worry and the self doubt rattling round my head is torture! Defeat is not an option, I must cross that finish line!

kittyclaws · 15-10-2016 04:06PM

21 miles done today

should have been 20 but i misjudged it by a mile.
I tried a piece of clif bar at mile 14 - no it did not agree with me at all, it stayed like a rock in my stomach and I felt ill for a few miles after, it slowed me down but I kept moving. Stopped at a garage for a bottle of lucozade at mile 17 which revived me

Hips were fine the whole way, I wore a pair of compression capris over compression shorts and it worked so will stick with that for race day.
Confidence has raised a little, I actually wanted to keep going after 21 miles, I'm starting to think there's a possibility I'll make it to the finish line

Antwerp · 15-10-2016 04:46PM

Fair play on all the medium runs done today, we are nearly there.

Managed to run in torrential rain earlier however sun did come out at the end, have to say was noticeably a colder run this morning. Didn't see as many runners out this time at all unless they were waiting for better running conditions however just kept saying to myself, I might as well run in the rain as could be wet in two weeks time.

Feel like I'm coming down with a cold now as coughing a lot since I came home, hopefully it will pass. Unfortunately my right hip is playing up again so wasn't my most pleasant run but got it done anyway.

Wonder how we will all be feeling this time in two weeks!!!!

RasTa · 15-10-2016 04:53PM

14.5m done today, not much to write home about. Set off at 1 and it was pretty damn sunny when I got into the park. Started raining during the last 30mins but I wouldn't call that rain, more like a shower as there was no wind.

Oh some little trouble maker deer was making weird noises and coming towards me when I was running on Ordinance Survey Road so I quickly got the hell out of his way much to the amusement of a cyclist who was going by.

14.5m @ 09:44 and barely broke a sweat.

andrew1977 · 15-10-2016 05:38PM

kittyclaws wrote: »

21 miles done today should have been 20 but i misjudged it by a mile.
I tried a piece of clif bar at mile 14 - no it did not agree with me at all, it stayed like a rock in my stomach and I felt ill for a few miles after, it slowed me down but I kept moving. Stopped at a garage for a bottle of lucozade at mile 17 which revived me
Hips were fine the whole way, I wore a pair of compression capris over compression shorts and it worked so will stick with that for race day.
Confidence has raised a little, I actually wanted to keep going after 21 miles, I'm starting to think there's a possibility I'll make it to the finish line

Well done, that's great going and positivity booming out of your post. You will nail that finish line for sure. Put your feet up tonight and chill .. well deserved. .. Good on you!!

kittyclaws · 15-10-2016 05:42PM

Still beaming, it was slow but steady

A few 'friends' have crawled out of the woodwork in the last week and text me saying - I hear your injured, can I have your number - I especially took great delight in letting them know I'll be needing the number myself

Singer · 15-10-2016 05:54PM

kittyclaws wrote: »

Hips were fine the whole way, I wore a pair of compression capris over compression shorts and it worked so will stick with that for race day.
Confidence has raised a little, I actually wanted to keep going after 21 miles, I'm starting to think there's a possibility I'll make it to the finish line

Great to hear the hips are doing fine. Great confidence booster before DCM, make sure to recover well and enjoy the taper (in as much as they can be enjoyed).

kittyclaws wrote: »

Still beaming, it was slow but steady
A few 'friends' have crawled out of the woodwork in the last week and text me saying - I hear your injured, can I have your number - I especially took great delight in letting them know I'll be needing the number myself

Haha, cheeky feckers

Mrs Mc · 15-10-2016 06:26PM

nop98 wrote: »

How fast/slow did you run during your long long runs, SFG? What does [HM PB * 2] + 20 minute equate to for you?

And yes, don't do this. Your ideal target time ("A" goal) needs to be achievable and conservative - and you need to set yourself 2 or 3 targets for the day (there's a longer post on this a good while back - but I'll repeat it all next week) - so that you avoid feeling deflated but instead aim for your "B" goal instead.

As for pacers, you don't need to run with them, especially not at the start, as you will literary be in a river of other runners, meandering through the streets of Dublin. However, when you get further in the race, a pace group becomes really beneficial, as they maintain steady pace (so you don't have to worry about it), there's great camaraderie in the group, the pacers are *always* :rolleyes: great fun, and there are less runners around in general (still, you'll never be far from anyone else). It is also noticeably easier to run in a group than on your own.

My advice would be to think hard about a realistic target, e.g. 4h50, and line up with those balloons. Let me know what you think.

+1 to this I ran with the mighty pacer MurphD last year I started a bit behind them as it was a bit crowded at the start. I caught up with them on Chesterfield Ave not by upping my pace just by running a steady pace. I ran on Murphs shoulder for the rest of the race till around 6 miles out. Murph kept the pace and I didn't look at my watch at all. Miles just ticked away I felt comfortable during this time. I did lose the pacers at 6 miles out and while initially I was looking at my plan b goal as I struggled a bit but the 18 weeks of training will give you mental power to push on and while I could still see the pacers ahead of me I told myself I'd started behind them and they bring you in 30 seconds under time. So the plan A goal was 4.30 I got 4.31 so it was a very positive experience for me.

nop98 · 15-10-2016 07:08PM

These LSR write-ups seem to be getting easier / shorter now the distances are coming down.. I take it this is a good sign... You are all cruising! And awesome! :cool:

First, the infirmary.
doozerydoo did wisely not play hockey for about 16 weeks to avoid injury, as just a couple of minutes were enough to do some minor muscle damage :eek:. I hope your long run goes well on Monday.

Great reports from:

TBO - King Taper it sounds like. Just keep it steady. Easy on the household chores. You've come too far to have to post you've injured yourself ironing or scrubbing the bathroom floor! Don't think for a minute that this doesn't happen. Last year someone injured himself during the taper putting together IKEA furniture. Yes, really.

budhistmonk - equally well done, you seem to keep refining your prep routine for the day itself and the week before. Top notch.
scotindublin - good going on your final LSR. I had planned the "list" discussing for the final week, but if you want to kick it off already, go for it.
Pomplamousse - how come your legs are so heavy? Is it the massage earlier this week? I wouldn't overdo the foam-rolling. Some maintenance throughout the week, yes. But feeling you need to "fix something" with rolling excessively is not right. Maybe a few very, very easy miles for recovery tomorrow, and if you feel a day-off will be welcome, then skip one of the easy runs next week. Look after yourself, you are almost there.
FITZA - job done, chalk it up, and enjoy your bath

kin9pin - All well with the shin then? Just a distant memory? Glad you didn't blank scotindublin

andrew1977 - I hope you ran at proper LSR pace and not too fast? Put a line under it and move onto the next easy run. No point in self-doubting and too much worry, if you have put in the miles, your legs will carry you on the day. Think hard about your goals for the day - don't worry about the things you can't control.
kittyclaws - wow kittyclaws, 21M (:eek:). That's tremendous going, but from now on, I want to hear the word "taper" in each of your posts! You have the confidence from the very long run, the adrenaline from race-day with all the other runners and spectators (and a medal!) (and beer!) will carry you home. The only thing you have to do now is give your body a chance to recover, recharge, repair, and be in the best shape it can be. Single-digit miles runs from now on! And

:cool: at all your new friends!
Antwerp - Better have a cold now than in a fortnight time. Lemsip all the way. Get a good rub-down, reduce the mileage, get the Epson salts out, and really look after yourself. You've done all the hard work, don't let one not-so-great run get in the way.
RasTa - okay. Just keep the ship steady, you're doing great.

nop98 · 15-10-2016 07:14PM

aceygray wrote: »

I'm back following the boards plan now. I figure there's no point trying to increase my milage at this stage.

Hey acey - you are right. I thought you might feel tempted to clock-up a few extra miles and since you have missed a bit of a stretch of training (and therefore not as much in need of tapering), I thought that this might be beneficial (in your case only).

But having consulted some folks who actually know this stuff, I've come to realize it's a bad idea. There is no such thing as "cramming" before a marathon - and you would only increase your chances to do damage. The best thing to do is, as you have indicated already, to think about a reduced, realistic goal, in the context of your reduced training.

So 2 more weeks of boards plan it is, good luck with it. No doubt you'll nail it.

kin9pin · 15-10-2016 07:26PM

nop98 wrote: »

kin9pin - All well with the shin then? Just a distant memory? Glad you didn't blank scotindublin

Yep all good thanks, feels great. I'm still taping it and wearing compression socks for the long runs. Not sure I need to now, its more of a comfort thing, but I'll probably stick with it for the big day.

Singer · 15-10-2016 07:35PM

Mrs Mc wrote: »

+1 to this I ran with the mighty pacer MurphD last year I started a bit behind them as it was a bit crowded at the start. I caught up with them on Chesterfield Ave not by upping my pace just by running a steady pace. I ran on Murphs shoulder for the rest of the race till around 6 miles out. Murph kept the pace and I didn't look at my watch at all. Miles just ticked away I felt comfortable during this time. I did lose the pacers at 6 miles out and while initially I was looking at my plan b goal as I struggled a bit but the 18 weeks of training will give you mental power to push on and while I could still see the pacers ahead of me I told myself I'd started behind them and they bring you in 30 seconds under time. So the plan A goal was 4.30 I got 4.31 so it was a very positive experience for me.

My pacer story isn't a million miles away - I started a bit behind the 3:30 pacers, and kind of kept them in sight for the first half. I caught up with them by mile 17 or so... :cool: though lost them around mile 22 when I ran out of energy. I found the pacers a good tool to keep my pace in check, even when I wasn't part of the pack - keeping them in sight was very useful anyway.

Wubble Wubble · 15-10-2016 07:42PM

Well done to all today, very tough conditions this morning in particular.

Fri 14/10 - No running; survived a bird attack and a physio visit at lunchtime, with stretches taking pride of place in the evening.

Sat 15/10 - Planned - 14 mile LSR. Actual - 8.

Today was the first part of a seminar weekend in college, which meant I wouldn't have the chance to get out until this evening. My intention was to cover the last double digit run of the Boards plan, with seven laps of a 2 mile loop close to home. Plenty of stretches beforehand, and the first few laps were easy and comfortable. However on Lap 4 the ITB started acting up again.

Could I have continued to the finish? Yes.

At this stage (i.e. 2 weeks left) was there anything to be gained by pushing through this for the guts of another hour? I decided there wasn't, so I took the turn for home and pulled the plug with about six of the planned miles remaining. Live to fight another day, as the saying goes.

I made sure to stretch properly again after I got home. To be fair, I've done well on the LSR front. I missed the 16 miler in Week 6 (illness) and abandoned the 20 mile attempt in Week 11 (on a cruise ship !!) It's something that I have to manage for the rest of the cycle, and I've already decided to skip the next two scheduled runs at least. Can't say I'm sorry to say goodbye to the lunch specials!!! It may also mean I have to revise my time targets downwards somewhat. By how much, I won't know until a lot nearer the big day, maybe not even until the morning of the marathon itself. Enjoy the tapering ladies and gents

scotindublin · 15-10-2016 08:09PM

Hey nop unfortunately it wasn't the marathon list I was working on today.......it was the Mrs scotindublin list of jobs for me to get done this weekend!

paddydriver · 15-10-2016 08:44PM

Another LSR down and hopefully closer to start line. Having read so much during week about stats and how you can destroy your race in first few miles, I put it to practice this morning. Plan was to meet my running partner at Taney Luas bridge for 06:50 (Yes like to get out early). So was all set to go and went to grab my light rain coat and was no where to be found.. So it was a house of sleeping kids and me banging around looking for my rain coat.. Anyway, gave up on it and threw on an all weather top I have instead and out the door.. This was now 7 mins before my meet which is 2K away.. So I go to zip up keys into my waist belt and zip breaks.. Another 2 mins gone messing with that.

So not wanting to leave my partner waiting (bearing in mind we don't take phones..) I leg it out the road. We met up few mins late and gingerly set off about my run and knew I had overcooked it from start and that set tone for the whole run. Got around OK in end and we incorporated a run up Roebuck and then up steepest part of Foster's as we headed back to Goatstown for home and all was good. Before that earlier as we ran along Rock Road the sky opened on us and it was funny how our conversation never skipped a beat... The road and paths turned to a river but we kept on trucking.. Been here before recently (Kingpin.. ☺).

So just to reiterate and tell you a valuable lesson put to practice today is DO NOT GO OUT TOO FAST as you will not get anything back on it later and those few mins gained at the start will be multiplied the other way in the latter stages.

Overall got the run done fine and did 15M but got absolutely drenched and had a serious cold thru the bones due to gear holding water... All the more reason why will be definitely shorts and t-shirt on the 30th.. Only way to go.

Got in door home at 09:10 and enjoyed the rest of the day.

Well done everyone on the running today.. Especially those out early! It was tough going in horrible rain.

aceygray · 15-10-2016 08:56PM

nop98 wrote: »

Hey acey - you are right. I thought you might feel tempted to clock-up a few extra miles and since you have missed a bit of a stretch of training (and therefore not as much in need of tapering), I thought that this might be beneficial (in your case only).

But having consulted some folks who actually know this stuff, I've come to realize it's a bad idea. There is no such thing as "cramming" before a marathon - and you would only increase your chances to do damage. The best thing to do is, as you have indicated already, to think about a reduced, realistic goal, in the context of your reduced training.

So 2 more weeks of boards plan it is, good luck with it. No doubt you'll nail it.

Thanks nop. I did consider doing longer than 14 miles this week, but decided against it. Glad to know I'm doing the right thing.

ligerdub · 15-10-2016 09:17PM

One last long run today. 26km down, very comfortable pace.

Really not sure how to approach the next few days. I tend to lose strength in my legs very quickly if I have a few sedentary days.

I'm thinking maybe 50% of my standard schedule. Same days, half the time duration and slightly slower than usual.

Extrasupervery · 15-10-2016 10:01PM

May have plantar fasciitis. Have something causing lots of pain in the arch of my right foot anyway. Only managed four miles today and right foot is now sore at rest. Have high arches and really tight calves so I'm apparently prone to it, didn't have any issues with my foot until after the 20 mile LSR last weekend. Am icing and massaging and doing everything I can think of until I can get to a physio on Tuesday.

I hope it'll just feck off and let me get on with my life, but now I'm sore and pissed off.

hot buttered scones · 15-10-2016 10:45PM

Best of luck Novices. I'm sure most of ye will be starting the taper now, so relax and enjoy it. Stick to your plan, have faith in your training, and remember to sleep well, eat well and take it easy. DCM 2015 was my 2nd marathon, but my first DCM. Be prepared for big crowds at the start - it freaked me out a bit last year because I wasn't expecting it and my heart was racing before we even started. I can be a bit congested heading from the baggage area to the holding pens - we were reduced to a shuffle at one point -so again just relax and take it easy, you'll have plenty of time. Be well hydrated the night before - don't drink too much on the morning because the last thing you'll want is a full bladder 1 minute before the start. If your meeting someone I would advise meeting them before you go into the cordoned off area and don't waste time and energy wandering around looking for people if you can't find them. The first two water stops are mad congested, so if your in a big group and really need water move to the side if you can and maybe back off the group slightly - and don't panic (like I did) if guy in front of you grabs the bottle you were going for - there plenty of volunteers manning the stations. And try not to carry to much stuff. You could probably put half of what you plan to bring away, and you'll still only probably need half of whats left. And don't forget your vaseline or body glide - especially if its raining. You don't want to end up with two red streaks down your top in all your race photos (mostly applies to the lads - well at least I can only speak from that point of view). If you've chaffed on your longs runs then you'll know where else to apply it. I put some on my feet as well - it help me not to blister (again especially if its raining) and has the added bonus that your socks just slide on. And mostly just enjoy it. Its big and loud and fantastic, and you'll never that forget that feeling as you cross the finish line. Have a great day.

fatherted1969 · 15-10-2016 11:04PM

Missed last week's report. Done 22 miles at 11:30 pace. Had intended to run a little faster but one of our group was suffering so we wouldn't go on without her so just slowed to suit. 8 of us are first timers so there's great support amongst us. Was out 3 times this week so far 8m, 6m and 4m and am out for 12m in the morning. Coping pretty well so far. Am ready I think. Haven't missed a long run at all from 13m to 22m so hopefully its in the legs now. Just want to get going now

GOOSEPAUL · 16-10-2016 08:34AM

Once again work got in the way if my mid week runs but I did manage to get a few in.

Monday: Rest
Tuesday: 5 miles
Wednesday: 5 miles
Thursday: Rest
Friday: Rest
Saturday: 9 miles
Sunday: 3 miles

Saturday was all about running in my DCM race gear. Woke up to the rain (nice), love running in the rain. I rushed out the door and forgot to put Vaseline on my nipples. By mile 9 I was in a world of pain and looked like someone who was in a gangland shooting. I felt really comfortable but I had to go home. Don't forget to tape it, put Vaseline or bglide on those sensitive areas.

Great running everyone. Almost there

Antwerp · 16-10-2016 10:12AM

Thanks NOP, still coughing today so it will be a lemsip day.

Very blustery out there today don't let the sun fool you! Easy 3.5miles done and dusted, hip still an issue but hopefully it will get through another two weeks.

Imagine how we will be feeling this time two weeks.....a a a a hhh realisation is beginning to kick in however we must remember we have the miles in the legs it's just the brain that needs to be minded even cajoled if needs be.... keep thinking of the medal or even better the beer Or your loved ones.

Enjoy the tapering!

Dublin Marathon 2016 - Mentored Novices Thread

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