Hello there, you're all very welcome to the
DCM 2017 Mentored Novices Thread!
This is the 9th year that Boards has offered support and advice to DCM Novices. In
2009,
-amadeus-- composed the opening symphony.
Rainbow kirby took over in
2010,
Raycun in
2011, followed by
Younganne in
2012.
career_move kept the show on the road in
2013, succeeded by
Ososlo for the
2014 stanza.
Dubgal72 with her expert coaching managed to get her crew through in
2015, while the
2016 edition was hosted by the notorious (not really!)
nop98 who, in the best traditions of this support thread, has nominated me to carry the torch in 2017.
About the Novices thread
This thread is aimed at anyone considering doing the
Dublin City Marathon for the first time this year, on
October 29. It isn't limited to those who haven't run a marathon before. Have a look at the two programs we'll have running from late June. Feel free to ask whatever questions you might have (running related please) and we encourage constructive discussion with fellow Novices.
I recommend you read some of the thread starters from the previous threads. They will give you even more of an insight of what to expect as you prepare for the big day.
Yes, no, maybe, I don't know?
Can you repeat the question?
Training for any marathon is tough, especially if it's your first! It helps if you can spare a lot of time to devote to it, and it can involve a fair amount of running at stupid o'clock as your runs get longer.
Our training plans commence on
Monday, June 26. I recommend that you have been running quite regularly, for a year. Come June 26, you want to be running comfortably 3-4 times a week, every week, at that stage, covering at least 20 miles per week. Have a look at the two training plans on offer carefully, and see if you can find a way to fit one of them. Start getting used to running 3-4 days in a row, and a longer run at the weekend. Can you fit this in your daily routine, your holiday plans, your family life? If you're unsure, just try it out for a couple of weeks and see how you get on. The mileage in the programs will go up, so be realistic in your self-assessment. Post your progress here and we'll try and give an honest assessment.
Training Plans
The
Hal Higdon Novice 1 plan is a widely used novice marathon plan. It's a simple, and straightforward plan, which slowly increases the weekly mileage to eventually include a 20 mile training run, and has step-back weeks built in to help the body adapt. It uses 3 mid-week runs, which will slowly increase in length, and a longer weekend run. Ideally, you mix in one day of cross-training, too.
The
Boards plan for 2017 is for slightly more experienced runners. It includes more variety in paces (either "easy" pace, or PMP ("planned marathon pace")), it includes strides on some of the easy runs, and generally covers more miles - e.g. 2 20 milers and more long LSRs.
Both plans include all the Race Series build-up races (the
Fingal 10k in Swords on July 23, the
Frank Duffy 10-miler on August 26 in the Phoenix Park, and the
Race Series Half Marathon, on September 23 at Newbridge House, Donabate). You don't have to run these races, but it's a good idea to try one or more of them to give yourself a feel for running at race pace and to see how much you've progressed. Of course, similar events elsewhere are permitted
There are many more plans out there of course, but we recommend that you choose one of the above, and stick to the one you've chosen once you set out. If you're looking for some pre-plan training advice, have a look at
this.
General Guidelines
"Stick To The Plan" was the mantra for the 2016 Novices, myself included. The longest runs are the most important. You can of course switch runs around within a week if you need to. If you have to skip a run, try make it one of the short runs. When it's gone, it's gone. Do not go chasing lost mileage in subsequent weeks.
In the weeks leading up to the start of the program, ramp up your mileage very gently towards 20 miles. Don't increase your mileage by more than 10% each week.
Run slow. Once you think you run slow enough, run even slower. You will not be able to complete all the training miles if you don't run the majority of them slow (slower than you will run on the day itself). Once the program is about to start, we'll talk about how to determine your ideally training paces.
Be realistic. A marathon is no mean physical or mental challenge - hopefully you will have raced at some of the shorter distances already. Don't set your heart on hitting a particular time. You won't have a pace car in front of you to block out the wind, or have water bottles handed to you, a la Kipchoge and co. If you do want to set a target time, be conservative. The marathon has so many variables that can impact on your time.
Listen to your body. If something doesn't feel right,
stop your run. If it continues, seek professional guidance. As per general Boards guidelines, we cannot offer medical advice.
You'll have to make sure your wife/husband/partner is on your side. Believe you and me, it does make a difference when he/she is ready and willing to support what you're doing.
And Here Is Your Host....
I'll let ye in on a little secret. My name's not really Wubble Wubble. But it's fun when meeting other Boardsies for the first time IRL. I do however look a lot like Shaggy from the Scooby Doo cartoons
Zoinks!
I'm a fortysomething Dub, and I jumped on the 2016 Novices bus for my second marathon, and first in our Fair City. I met a lot of fun and interesting people both on this thread and IRL as it progressed. The guidance I received, and the fun I had along the way, helped me to a PB of just under half an hour, on an absolutely incredible day which I'll treasure forever. The support almost everywhere was fantastic, and it really does help you along. That special feeling as you cross the finish line will stay with you too. You may go on to run many more marathons in future, but as the saying goes "You never forget your first"
You Know You Can Do It
Still with me? Not long left! As we progress, there'll be more advice, hints and tips (which may or may not be lifted from somewhere else
)
To finish, I'd really appreciate if you could tell us a little bit about yourself, and answer the following questions.
Have you raced before? If so what are your PBs? (Date and distance please!)
Do you still need to take walk breaks in your training? (No problem if you do)
How much training do you currently do ? Distances, how many days a week, cross training - whatever you think is relevant to your current fitness level.
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
How many days a week can you train? And what plan do you intend to follow?
Why are you running this marathon?
Thanks for reading. Once again, welcome to the thread, and good luck!!
