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DCM 2018 - Mentored Novice Thread
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Hi Everybody,
I have to say I like ticking off the runs too. ��
I was a few weeks ahead with the plan but I have decided to go back to week 2. I just started strength and conditioning training, I can barely sit down let alone do a long run of 20+ kms. I’m trying to build up some muscle and strength , but I’m a bit worried it will slow me up a bit. Any thoughts ? Thank you all .
Clibee the DOMS (delayed onset of muscle soreness) should wear off as you adjust to it but if it doesn't i would suggest you discuss it with your s&c trainer and explain the situation. S&C is a great supplement to running but it shouldn't derail your running, especially not when you're training for an event like DCM where you need to get the miles in, there is no substitute for running. Maybe s/he can give you a lighter program to follow that you can build up more slowly. For the next 16 weeks DCM is the main thing - and once again i'll quote an esteemed boardsie comrade when i say that it's important to keep the main thing, the main thing
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racersedge wrote: »To clarify, I just upped it to a regular averageish run pace and wasn’t a case of pushing hard to compensate for the slower pace. Reading back I can see where i caused a touch of confusion around it. I’m carefully sticking to my pace bands around the plan and using those pace calculators linked previously as a rough idea of what to aim for. However, I would say that I’m using them expressly as a guideline and just tailoring them to suit as I gain greater info from each run.
Took Long To Read Verison - Didn’t go and go nuts on it!!
I hoped as much but wasn't 100% so just put it out there for you or anyone else in that situation again. Well done.
Great stuff coming from everyone this week and it hasn't been an easy week. Slightly longer LSRs for everyone this weekend. Get out early in the morning or late in the evening if you can to avoid the heat. Drink plenty of water a couple of days beforehand (add an electrolyte tablet if you're someone who sweats a lot - mind you i think we all do in this heat!). No harm to add some salty foods to your diet also in this weather - i'm currently snacking on Tuc crackers, nom nom! And don't forget the sunscreen (do i sound like a broken record yet :pac:).
If the pace/effort feels too much then it is - SLOW DOWN. You should be able to chat in full sentences on your LSR? You should feel relaxed and like you could run forever at that pace? Be honest with yourself - there's nothing to be gained from trying to convince yourself you're running comfortably when you're not.
Afterwards get a bit of protein in pretty quickly - a glass of milk, a piece of cheese. And then over the course of the next hour or so have a shower, do some gentle stretching and have a proper feed (healthy of course :P) and by then you will feel amazing
Some of you will be running the longest run you've ever run - savour the sense of accomplishment, enjoy the moment 0 -
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Clibee the DOMS (delayed onset of muscle soreness) should wear off as you adjust to it but if it doesn't i would suggest you discuss it with your s&c trainer and explain the situation. S&C is a great supplement to running but it shouldn't derail your running, especially not when you're training for an event like DCM where you need to get the miles in, there is no substitute for running. Maybe s/he can give you a lighter program to follow that you can build up more slowly. For the next 16 weeks DCM is the main thing - and once again i'll quote an esteemed boardsie comrade when i say that it's important to keep the main thing, the main thing
I was talking to one of the physios in work today about this , and his main thing was if you have a base from doing s&c was to keep to deadlifts(posterior chain), squats(glutes), single leg squats for stability and then any general compound movements. The other main factor was to go heavy and do no more then 5 reps as you want to build strength. (Doms) shouldn't occur with these low reps/sets and aim for at least twice a week also not to complecate things.0 -
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It's great (with a tinge of jealousy) reading the updates.
My shoulder is slowly getting better but physio reckons it will be another 10 days before the numbness from my arm/fingers goes fully.
BUT (probably as a result of the panic written across my face) she's given me permission to go for an easy run tomorrow to see how it goes - it may just loosen me up. Lots of rules to obey, but it's a start 0 -
It's great (with a tinge of jealousy) reading the updates.
My shoulder is slowly getting better but physio reckons it will be another 10 days before the numbness from my arm/fingers goes fully.
BUT (probably as a result of the panic written across my face) she's given me permission to go for an easy run tomorrow to see how it goes - it may just loosen me up. Lots of rules to obey, but it's a start
Is this one of these unlucky things life throws at you or were weights the cause? I say cause in a roundabout way, bearing in mind what ariana said about keeping the main thing the main thing. Copyright AMK!0 -
Is this one of these unlucky things life throws at you or were weights the cause? I say cause in a roundabout way, bearing in mind what ariana said about keeping the main thing the main thing. Copyright AMK!
One of those things coupled with an upper back mild scoliosis that's impinging rehab.
Did nothing odd in the gym last week -and AMK's log is one I read, so I'm trying to have some level of cop on
The last month was bad at work, including weekends - which is not usual for me. At all. Physio said it was a classic Friday: my head said 'Yeah, it's the weekend, I can finally relax' and my body just said said 'uh uh, no you don't'0 -
One of those things coupled with an upper back mild scoliosis that's impinging rehab.
Did nothing odd in the gym last week -and AMK's log is one I read, so I'm trying to have some level of cop on
The last month was bad at work, including weekends - which is not usual for me. At all. Physio said it was a classic Friday: my head said 'Yeah, it's the weekend, I can finally relax' and my body just said said 'uh uh, no you don't'
Haha.., no suggestion you were lacking in cop on! I'm just a wee bit concerned about calf strains, DOMS, etc etc. that I'm reading and the plan not yet two weeks old. I am just terrified that running too fast (something that lots are still doing), outside activities or supplementary training are going to tip people over the edge.0 -
I hoped as much but wasn't 100% so just put it out there for you or anyone else in that situation again. Well done.
Great stuff coming from everyone this week and it hasn't been an easy week. Slightly longer LSRs for everyone this weekend. Get out early in the morning or late in the evening if you can to avoid the heat. Drink plenty of water a couple of days beforehand (add an electrolyte tablet if you're someone who sweats a lot - mind you i think we all do in this heat!). No harm to add some salty foods to your diet also in this weather - i'm currently snacking on Tuc crackers, nom nom! And don't forget the sunscreen (do i sound like a broken record yet :pac:).
If the pace/effort feels too much then it is - SLOW DOWN. You should be able to chat in full sentences on your LSR? You should feel relaxed and like you could run forever at that pace? Be honest with yourself - there's nothing to be gained from trying to convince yourself you're running comfortably when you're not.
Afterwards get a bit of protein in pretty quickly - a glass of milk, a piece of cheese. And then over the course of the next hour or so have a shower, do some gentle stretching and have a proper feed (healthy of course :P) and by then you will feel amazing
Some of you will be running the longest run you've ever run - savour the sense of accomplishment, enjoy the moment
I'm heading out super early for my lsr tomorrow as the rest of the day is choc-a-bloc!
I love those Tuc crackers too! Can't get enough of them!
As for the electrolytes, I've been taking Dioralyte for the last few weeks. I sweat a huge amount on my runs, sometimes more than I feel is the norm. After an hour, my running top is saturated!!
Not much that can be done about that I suppose.....
Anyway, I was wondering if I should still do a lsr during week 4 as I won't be running in the South Dublin 10k?0 -
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