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Dublin Marathon 2016 - Mentored Novices Thread
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Update from this week
4 runs done 15.5 miles on the mid week runs and 14 miles yesterday....planning to get the recovery done later but just home from Howth the Cliff Walk....thought it would be good to look back at my original post on here and update it!
Have you raced before? If so what are your PBs? (Date and distance please!)
Been running on and off since the start of 2014.
5k PB 20:50 in the MSB St Patrick's Run this year still stands have only done one fast 5k since starting on here...that was 21:20 in the Grant Thornton
5 mile
Then 36:35 in Raheny in Jan
Now 35:53 Irish Runner 5 Mile
10k last time one was the Great Pink Run last August 47:50; haven't raced a 10k so plan post marathon to get under 45:00; unfortunately was on holidays for Fingal 10k
10 mile only raced one...FD10 1:16:13
1/2 Marathon
Then 1:44:30 in Clontarf in November
Now 1:40:09 Race Series 1/2 Marathon
How much training do you currently do ?
Then
-4 runs per week anything between 10km-20km...Don't have my mind calibrated to miles yet!
Now: whatever the boards plan tells me to do!! Through the whole of the training plan I have missed non of the long runs....I have probably missed 5 tops of the shorter ones since coming back from holiday in July.Also now work in miles!
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
Then: Main aim is to try and enjoy the day as much as possible (hopefully that is possible);realistic finishing time 3:50 dream time under 3:40
Now: Dream time is still 3:39:59 am I crazy thinking that????? Still want to enjoy the day as much as possible!!
How many days a week can you train? And what plan do you intend to follow?
Then:4 days of running is my aim.
Have a modified Hal Higdon plan done up but will check the 2 mentioned.
Now: Followed the boards plan in the end.
Why are you running this marathon?
Then and this still stands:Been on the bucket list for a while now and want to do one before the big 40! To prove that I can do it and just to experience the atmosphere of it as I watched a good portion of runners go through Chapelizod last year and the atmosphere was too nothch.
We are nearly there folks and without the encouragement (here and on the Strava kudos) and advice from everyone involved on here it certainly wouldn't have been as enjoyable.
We have all come so far and put in a great deal of effort....thinking of those who also joined this journey but due to circumstances will not be "toeing the line"....good luck to you folks next year!
Good luck to all involved and roll on the next few months.[/quote]0 -
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My week...week 16 HHN2 Plan
Mon - 5k recovery after 3/4 marathon @ 6.48 pace
Tue - Rest
Wed - 6.6k PMP (last one:)) @ 5.40 pace
Thu - 8k @ 5.48 pace -followed by physio torture!!
Fri - Rest
Sat - 19.7k @ 6.12 pace (on grass)
Sun - 5k @ 6.36 pace
I am not feeling the benefits of tapering at this moment but not a huge drop in mileage yet, I expect by next Sunday I'll be wondering what to do with all my energy!!!
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LSR write-ups, week 16, take 2
There's a couple of folks lingering around the door of the infirmary... :eek:
Wubble Wubble - "live to fight another day" is right. There is nothing to be gained pushing runs through that barrier, so you made the 100% right call there. And as for your ability to shrug and adjust your goals for the day already - that's the way to approach these things. There are certain things we can't contro, but we can make sure our expectations for the day are realistic and in-line with what we have actually managed to do in terms of prep (not what we really wanted to do). So yes, take a few days off, try and get back on an easy few miles, and postpone your goals-conversation until at least this time next week, and maybe even closer to the day itself.
Extrasupervery - yikes, that sounds sore. No running until you see the physio and don't try to make up for lost miles. Don't worry about missed miles, you have put in the training and your first and only goal is to get to the start-line at this stage. Please try and keep the head up, even tho I understand how hard this must be, so close to the day.
TBO - 2 days off until any easy mileage, and any sign of trouble, another 2 days off. And lay off on those household chores. The dishes can wait until after the marathon - keep those feet up!
Then a few more LSRs reported but .... I still seem to be missing a few, how are kabuxa, Coffee Fulled Runner, spaceylou, A Neurotic, crogerso, tony1980, PaoloMN, sibeen, and all others ... ?
paddydriver - thank you for going out too fast (again :mad:) and to allow me to hammer home that point (which you also make!) (again!). Discipline in pacing will help you SO MUCH during the day itself. A minute ahead of pace before halfway, will almost guaranteed result in 2-3 minutes behind pace before the day is over, and likely much, much more. We'll talk about this later - but it is SO IMPORTANT to have this imprinted in the cerebellum already... Anyway - good going in the rain, that run will stand to you.
ligerdub - will you have a look at the boards and HHN1 plans? Links in the first post. Your approach is spot on: reduce the volume but not the times you go out. So keep going out on the same days as you have been, just with reduced mileage.
fatherted1969 - (belated) well done on your 22m and you will thank your slower friend on the day itself. Well done. Just keep ticking over, the day will be here sooner than you think.
GOOSEPAUL - ouch ouch, I have been there with the sore nips. Stick a couple of plasters in your bag for the day itself, you can always put these over and you'll be fine for the day (I used k-tape based on advice on the thread last year). Thanks for the reminder
Arsenium - good job Arsenium, sounds like a tough enough run.0 -
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One of the things that has been on my mind all week is thinking about my race pace. Would like to get opinions here. Goal A is sub-4, which is prob same as a few others on here. Am totally in the "don't go out fast" camp, but how slow would you go for the first half? Am thinking between 9:10 and 9:15 pace or thereabouts for the first half, with the aim of passing the half way point no more than a minute over the 2 hour mark, then hoping to be able to increase the pace to 9:05-ish to come in under 4. Is this what other sub 4 hopefuls are thinking?or go with 4hr hour pacers. I wouldn't be depending on running slower than 2hrs in the first half when you don't know how your body will handle the last 6 miles. Safest option is to slip in behind 4hr pacers as its really congested running with them. I think most people aim for that time so they're extremely popular.
+1 to this. It's very hard to negative split in the marathon, let alone your first one. Re-read the article, which number-crunched the numbers of the past 15 years, linked above.
If you are really keen on the 4-hours and all feels right on the day, I'd try and latch-on to the 4h balloons at some stage and try and stick with them. Respectfully, I don't think you'll outrun them over the second half.
Have a look at a couple of pictures on the official website.
http://sseairtricitydublinmarathon.ie/wp-content/uploads/2015/10/start-long-shot.jpg
Note how congested :eek: the start waves are and how close the pace balloons (3h, 3h10, 3h20, 3h30, and so) are at this stage. So don't worry about pace too much at this stage. It will be incredibly busy around the larger pace-groups so if you're not near one at the start, don't worry. My advice would be to just line up somewhere between the 4h10 and 4h00. Enjoy the start, the mad spectators, the dressed-up runners, the anthem, pay attention to not being tripped up, until you have well settled into a nice rhythm. You will run in one large stream of runners for the first couple of miles, and as long as you don't go too fast, you'll be fine.
However, eventually, it'll spread out settle down. The pic below are the same 3h pacers on Knockmaroon Road, over 8M in. The 3h group will obviously not be the largest group, but the point is at this stage, you want to be settled nicely tucked in behind one of those balloons.
http://sseairtricitydublinmarathon.ie/wp-content/uploads/2015/10/3-hr-pacers-in-park.jpg
So just keep those 4h balloons in sight, and resolve to slowly catch them sometime around Castleknock. They will aim to come home in about 3h59m30... so settle, buckle up, and enjoy the ride... It will be much easier than trying to pace it all yourself.(I do appreciate that this will go out the window if the weather or my body is not 100%, but I just want to have my Plan A worked out!)
And a big +100 to this.
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+1 to this. It's very hard to negative split in the marathon, let alone your first one. Re-read the article, which number-crunched the numbers of the past 15 years, linked above.
If you are really keen on the 4-hours and all feels right on the day, I'd try and latch-on to the 4h balloons at some stage and try and stick with them. Respectfully, I don't think you'll outrun them over the second half.
Have a look at a couple of pictures on the official website.
http://sseairtricitydublinmarathon.ie/wp-content/uploads/2015/10/start-long-shot.jpg
Note how congested :eek: the start waves are and how close the pace balloons (3h, 3h10, 3h20, 3h30, and so) are at this stage. So don't worry about pace too much at this stage. It will be incredibly busy around the larger pace-groups so if you're not near one at the start, don't worry. My advice would be to just line up somewhere between the 4h10 and 4h00. Enjoy the start, the mad spectators, the dressed-up runners, the anthem, pay attention to not being tripped up, until you have well settled into a nice rhythm. You will run in one large stream of runners for the first couple of miles, and as long as you don't go too fast, you'll be fine.
However, eventually, it'll spread out settle down. The pic below are the same 3h pacers on Knockmaroon Road, over 8M in. The 3h group will obviously not be the largest group, but the point is at this stage, you want to be settled nicely tucked in behind one of those balloons.
http://sseairtricitydublinmarathon.ie/wp-content/uploads/2015/10/3-hr-pacers-in-park.jpg
So just keep those 4h balloons in sight, and resolve to slowly catch them sometime around Castleknock. They will aim to come home in about 3h59m30... so settle, buckle up, and enjoy the ride... It will be much easier than trying to pace it all yourself.
And a big +100 to this.
There is a few struggling faces on that pic 8 miles in, i know the lad wearing number 1148 in the blue at the front, comes from the same small estate in Limerick as myself, very fast runner, just done Berlin in and around 2h52m.
My week has been a mixed one, my knee has become a little tender again so I decided to reduce the mileage on the plan so I wouldn't aggravate it too much. It's not in pain, just gets stiff on the outside and a little sore on the back of the knee, other than that, I felt very good so I have been doing lots of stretching and foam rolling, just general tlc to get me to the starting line without too much discomfort.
Well done to everyone this weekend, we are nearly there 0 -
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Hi guys, finally checking in after another week. I had to cut my LSR short yesterday due to real life gettingvun the way so only clocked 8 miles. I'm feeling ok about this as I had a solid week of running. Also left calf is being a bit niggly so I didn't want to take any risks. Have physio booked for Friday.
I'm starting to get really excited about the big day- love those pics you posted nop!! The amount of runners is crazy. It going to be one amazing day!! 0 -
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Join Date:Posts: 10678
+1 to this. It's very hard to negative split in the marathon, let alone your first one. Re-read the article, which number-crunched the numbers of the past 15 years, linked above.
If you are really keen on the 4-hours and all feels right on the day, I'd try and latch-on to the 4h balloons at some stage and try and stick with them. Respectfully, I don't think you'll outrun them over the second half.
Have a look at a couple of pictures on the official website.
http://sseairtricitydublinmarathon.ie/wp-content/uploads/2015/10/start-long-shot.jpg
Note how congested :eek: the start waves are and how close the pace balloons (3h, 3h10, 3h20, 3h30, and so) are at this stage. So don't worry about pace too much at this stage. It will be incredibly busy around the larger pace-groups so if you're not near one at the start, don't worry. My advice would be to just line up somewhere between the 4h10 and 4h00. Enjoy the start, the mad spectators, the dressed-up runners, the anthem, pay attention to not being tripped up, until you have well settled into a nice rhythm. You will run in one large stream of runners for the first couple of miles, and as long as you don't go too fast, you'll be fine.
However, eventually, it'll spread out settle down. The pic below are the same 3h pacers on Knockmaroon Road, over 8M in. The 3h group will obviously not be the largest group, but the point is at this stage, you want to be settled nicely tucked in behind one of those balloons.
http://sseairtricitydublinmarathon.ie/wp-content/uploads/2015/10/3-hr-pacers-in-park.jpg
So just keep those 4h balloons in sight, and resolve to slowly catch them sometime around Castleknock. They will aim to come home in about 3h59m30... so settle, buckle up, and enjoy the ride... It will be much easier than trying to pace it all yourself.
And a big +100 to this.
Thanks Nop, I'll aim to do that so. The 4:10 pacers will be in the wave behind, so will aim to sit towards the back of my wave which is cut off at 4:05 estimated time. Will keep the 4h balloons in sight and take it from there!0 -
LSRs week 16, take 3 ....
The Muppet - good work, but as you say, plenty of rest going into the final 2 weeks. You have really put in a splendid training block and to do yourself justice, it's time to taper.
PauloMN - same assessment. It's time to rest, let the body heal and charge up, and as you seem to be doing already, start thinking about race-day plans! And you're right about the 4h10 pacers, sorry, my mind is still thinking in 3 waves.
crogerso - New runners (:eek:) - are they meant to be for the big day? Leaving it a little late... I hope you have an old pair as back up. Good job on the 14 miles, that route sounds like it can do with Maximus' animated picture from a while back. Don't worry about the missed mileage, get your reduced runs in this week and look after yourself.
tony1980 - keep an eye on that knee (as I'm sure you will) - keep ticking over but skip an easy run if you feel like it might do you better. Imagine what those struggling faces look like another 14-15 miles later (although this stretch in Phoenix Park is uphill).
sibeen99 - as with all others, take it easy and get those niggles sorted. Get to the start-line!
kabuxa - good stuff getting your runs in and looking after the legs with stretches and drains. As Toulouse said, it's best to have your name on the front, so spectators can read it, and call it out. You'll get most energy from the spectators, especially in the later stages, when all runners are wrecked and have a hard enough time to get themselves home. I don't know about the stickers, maybe you can attach something to your number? I was never paying attention during arts/crafts in school
Maximus - as above... good job getting through the mileage, plenty of TLC and an extra rest-day if that's what's required... Great stuff.
boydkev - yikes/wow, that's 14M at PMP (3h40 = 8:23 min/mi) :eek:. Glad you felt okay but that's quite a workout... Save those legs for the real day! Slow easy miles until the big day, okay? It might feel too slow, but imagine how strong and wired up your legs will feel on the day itself.0 -
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