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Bananaleaf's journey to DCM2019

Bananaleaf

This is where I will post my training journey towards DCM2019.

I am following the Mentored Novices thread.

Aiming to finish but would be absolutely over the moon with a 4:30 finish. Online predictor https://projects.fivethirtyeight.com/marathon-calculator/ has me at 4:48 though.

My running background

I have been running regularly enough for about 3years but have been very consistent since November logging an average of 5 days per week. I log an average of 36km per week. My most recent times are:

5km: 27:44 in Jan 2019 (I did a 26:54 in 2017 but can't seem to get near that at the moment)
10km: 57:01 in Feb 2019
Half: 2:10:17 in March 2019

I am a member of a running club but only dip in and out of sessions as the timing rarely suits me. I won't train with my club for the marathon and will follow the boards plan instead.

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Huzzah!

Bananaleaf wrote: »

Thank you. It should stand to me for DCM I hope

Well done on the long run. Make sure and recover well after it this week and keep the runs as easy as possible. Enjoy the rest of the retreat

eabha19

That long run sounds really tough Bananaleaf - well done for getting through it. The 14 miles this week will seem easy peasy in comparison!

Bananaleaf

Plan|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
Boards|rest,cross or 3m rec|4m easy|1m w/u + 5m pace + 1m c/d|4m easy|rest,cross or 3m rec|14m lsr|3m rec

Monday - This was the final day of the retreat so I had a Yoga class and then I did a 5km cycle, since there were bikes available at the retreat and I don't have one at home. Long drive home that afternoon so slept loads Monday night.

Tuesday - 4miles easy @12:34min/m. I like to keep the Tuesdays before a PMP session a little on the easy side, so this was about 30secs slower than easy. I also had another sports massage today. It was needed after the increase in miles and the very hilly LSR I did over the previous weekend.

Wednesday - 7miles - 1 warm up, 1 cool down and 5 @ planned marathon pace:
warm up 13:24
mile 1 - 10:52
mile 2 - 10:51
mile 3 - 10:57
mile 4 - 10:52
mile 5 - 10:54
cool down 12:36
I'm very happy with how I paced this and I was also amused to realise that the overall time was pretty much exactly the same as the last time we did this same session. PMP still feels like it will be a struggle for 26.2miles, but it is getting easier, and for the first time ever, I felt like I could have done a 6th mile at PMP if I had to. (coming soon I know :pac: )

Thursday - 4miles easy @13:52min/m. I did this on grass, hence the slightly slower-than-it-should-be pace. I find grass tough to run on to be honest, but will do the odd recovery/easy session there just because. I'm not experiencing any niggles yet, thankfully.

Friday - Walk with the dog. I should point out that my dog doesn't only get walked on Mondays and Fridays

These are just the ones I log because I am counting them for S&C

Saturday - 14miles LSR @12:29 min/m. This is bang on LSR pace for me. At the beginning I didn't want to go on. I have realised that factoring in the parkrun to the end of my LSRs is really helpful - because I am LSRing alone, any encouragement to keep going has to come from myself. Knowing that I have to stick to pace in order to make it to the start of parkrun is a major incentive. Also, running the final 3miles with others is brilliant. The only downside is how early I have to get up - I'm not a morning person so I hate that part. 7am is manageable for now, but when it starts getting into 20mile territory it will be a true challenge. It's only for the next 11 weeks though. 11 weeks :eek::eek: Time waits for no man indeed!
I had forgotten to charge my headphones for this and they died at 6miles, but it wasn't an issue at all, which was a great confidence booster too.

Sunday - 3miles recovery @13:28min/m. This was the most enjoyable run of the week. I don't know why, but I just felt really great running it.

I still haven't gotten around to getting the flip belt. Hope to get out to Run Hub this week as I need some bodyglide too

Total miles: 32 (I can't believe I am running 32miles on a 'step back' week. I'm a new person altogether)

eabha19

Well done - another week clocked up! I've ended up in Castletown at the exact time for their park run on my last few long runs but if I had run the park run I'd have ended up 3 miles longer than planned. I would also have to run 3 miles home after the park run whereas I have a feeling that once I'd run the park run 3 miles I'd be really wanting someone to drive or carry me home!!

kemcloughlin

Great log! You are flying it!!

Bananaleaf

Week|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
8|rest,cross or 3m rec|4m easy|4m easy w/ 5 x strides|5m easy|rest,cross or 3m rec|2m easy|KILCOCK 10M

Monday - Walk with the dog, some Yoga and 45mins Strength and Conditioning

Tuesday - 4miles easy @12:03min/m

Wednesday - 5miles easy with 5 x strides. Did the strides during the 3rd mile. Didn't want to do this run and put it off for most of the day. @12:09min/m

Thursday - 4miles easy @12:45min/m. Didn't want to do this run either. I found it a slog, maybe because I did it on a track? Legs were tired too, which was making me nervous with the race this weekend.

Friday - REST

Saturday - 3miles 'easy' @11:19min/m. The plan had been to go a lot easier than this, but this week had taken me to the grounds of Mountjoy prison for Progression parkrun. Even the tail walker was running, and I was damned if I was going to hold him up! :pac: In all seriousness though, this is a parkrun I would advise everybody to do once. It's a strange one. It is obviously done with the prisoners and what they will get out of it in mind, but I learned a couple of lessons about myself too, which I wasn't expecting.

It wasn't ideal going that fast the day before the race, especially considering I had tired legs to begin with. Planned to sit at home with the feet up all evening and a relaxing epsom salt bath at 7pm before bed, but things didn't work out that way and I finally lay down at midnight, exhausted and stressed, having ended up on my feet all day and with no bath

Sunday - 10miles Kilcock 10 from 10 road race. @9:49min/m Was delighted to PB on Sunday and even happier to be left with the thought that I may have been able to do better. Not sure if I raced this hard or not. I didn't feel like getting sick at the end. I didn't want to go on, but maybe I could have, so possibly didn't push myself hard enough? Race report here if you are interested https://www.boards.ie/vbulletin/showpost.php?p=111009432&postcount=1808 and the splits were as follows:

mile 1: 9:52
mile 2: 9:47
mile 3: 9:54
mile 4: 9:53
mile 5: 9:50
mile 6: 9:50
mile 7: 10:00
mile 8: 9:56
mile 9: 9:43
mile 10: 9:21

Total miles: 26.9 (including 10m warm up)

Laineyfrecks

Bananaleaf wrote: »

Week|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
8|rest,cross or 3m rec|4m easy|4m easy w/ 5 x strides|5m easy|rest,cross or 3m rec|2m easy|KILCOCK 10M

Monday - Walk with the dog, some Yoga and 45mins Strength and Conditioning

Tuesday - 4miles easy @12:03min/m

Wednesday - 5miles easy with 5 x strides. Did the strides during the 3rd mile. Didn't want to do this run and put it off for most of the day. @12:09min/m

Thursday - 4miles easy @12:45min/m. Didn't want to do this run either. I found it a slog, maybe because I did it on a track? Legs were tired too, which was making me nervous with the race this weekend.

Friday - REST

Saturday - 3miles 'easy' @11:19min/m. The plan had been to go a lot easier than this, but this week had taken me to the grounds of Mountjoy prison for Progression parkrun. Even the tail walker was running, and I was damned if I was going to hold him up! :pac: In all seriousness though, this is a parkrun I would advise everybody to do once. It's a strange one. It is obviously done with the prisoners and what they will get out of it in mind, but I learned a couple of lessons about myself too, which I wasn't expecting.

It wasn't ideal going that fast the day before the race, especially considering I had tired legs to begin with. Planned to sit at home with the feet up all evening and a relaxing epsom salt bath at 7pm before bed, but things didn't work out that way and I finally lay down at midnight, exhausted and stressed, having ended up on my feet all day and with no bath

Sunday - 10miles Kilcock 10 from 10 road race. @9:49min/m Was delighted to PB on Sunday and even happier to be left with the thought that I may have been able to do better. Not sure if I raced this hard or not. I didn't feel like getting sick at the end. I didn't want to go on, but maybe I could have, so possibly didn't push myself hard enough? Race report here if you are interested https://www.boards.ie/vbulletin/showpost.php?p=111009432&postcount=1808 and the splits were as follows:

mile 1: 9:52
mile 2: 9:47
mile 3: 9:54
mile 4: 9:53
mile 5: 9:50
mile 6: 9:50
mile 7: 10:00
mile 8: 9:56
mile 9: 9:43
mile 10: 9:21

Total miles: 26.9 (including 10m warm up)

Well done on your PB

Bananaleaf

Laineyfrecks wrote: »

Well done on your PB

Thank you, I am delighted with it.

eabha19

Great racing Bananaleaf. Are you a member in St. Coca's? It was a great race - really well organised, friendly and flat. Will be adding it to my annual race calendar.

Bananaleaf

eabha19 wrote: »

Great racing Bananaleaf. Are you a member in St. Coca's? It was a great race - really well organised, friendly and flat. Will be adding it to my annual race calendar.

Thank you! I am very happy with how it went. Thought I didn't go hard enough, but my quads are telling me differently today!! You should be happy too, you did really well and same as myself, pulled away at the canal. That part is a drag, as you correctly mentioned in your own race report, so you should be proud that you stayed ahead of the pacers while on it - very easy to actually lose time there.

Yes, I am a member of St Coca's. It is a great club to be part of - really friendly, encouraging group who love running. Like so many other races on the calendar, when it's organised by runners, for runners, I believe the standard is always very good.

I was pleased to see that Supervalu didn't bother putting the fruit and water in plastic bags this year too.

eabha19

Bananaleaf wrote: »

Thank you! I am very happy with how it went. Thought I didn't go hard enough, but my quads are telling me differently today!! You should be happy too, you did really well and same as myself, pulled away at the canal. That part is a drag, as you correctly mentioned in your own race report, so you should be proud that you stayed ahead of the pacers while on it - very easy to actually lose time there.

Yes, I am a member of St Coca's. It is a great club to be part of - really friendly, encouraging group who love running. Like so many other races on the calendar, when it's organised by runners, for runners, I believe the standard is always very good.

I was pleased to see that Supervalu didn't bother putting the fruit and water in plastic bags this year too.

The 90 minute pacers were lovely girls too - I enjoyed running with them. I love smaller runs - to me a race where you can get a cup of tea at the end is a winner every time!

Bluesquare

Well done on the pb! Great boost to assist with the training !

Huzzah!

Did you get invited to the Mountjoy parkrun or how does it work?

Bananaleaf

Huzzah! wrote: »

Did you get invited to the Mountjoy parkrun or how does it work?

You have to email them at progression@parkrun.ie and they will put you on the list. I think the current wait list goes up as far as January but it is worth doing.

ariana`

Congrats on the PB!

mile 1: 9:52
mile 2: 9:47
mile 3: 9:54
mile 4: 9:53
mile 5: 9:50
mile 6: 9:50
mile 7: 10:00
mile 8: 9:56
mile 9: 9:43
mile 10: 9:21

Those are great splits, really well raced! It's a good sign when your last mile is your fastest.

Bananaleaf

Week|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
9|2m rec|rest,cross or 3m rec|1m w/u + 6m pace + 1m c/d|4m easy|rest,cross or 3m rec|16m lsr|2m rec

Monday - 2miles recovery @14:49min/m. Stretching the legs after Kilcock 10mile

Tuesday - 60mins Yoga.

Wednesday - 8miles - 1m w/u, 6m @PMP, 1m c/d. I found the PMP part of this run tricky as my legs were tired after the 10m on Sunday. Mr Guappa told me I could opt for 5miles PMP and an extra mile c/d if I wanted, but I knew that the legs weren't that tired. I forced myself to keep to PMP for this run as I know that I will be running quite a considerable chunk of DCM on tired legs. I got caught in a downpour during my c/d mile, so I did well to keep it slow!

warm up - 13:10
mile 2 - 10:58
mile 3 - 10:59
mile 4 - 10:51
mile 5 - 11:11
mile 6 - 10:49
mile 7 - 10:52
cool down - 12:15

Thursday - 4miles easy @12:04min/m

Friday - REST

Saturday - 16miles LSR. @12:18min/m. I usually LSR alone, but I had company for this one and it was great. There was no dread the night before like there normally is and the run itself flew by for the most part. I stashed water in the bushes at 3points along the location. I brought a zero tablet with me to pop into my water bottles along the way and took 2 gels - one at 1hr and a second at 2hrs. The final 5km was parkrun and before it I ate half a banana. Just like the last time I did 16miles, the final 2 were very very difficult. Nervous about how I am going to manage 19miles next week.

Sunday - 2miles recovery @14:29min/m

Total miles: 32

Find myself getting more tired as the training begins to increase. Some mornings when I wake up, absolutely everything hurts for a couple of mins before I shake myself out! Randomly during the day I get the odd ache in my legs. This must be what getting old feels like :eek:

eabha19

Bananaleaf wrote: »

Week|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
9|2m rec|rest,cross or 3m rec|1m w/u + 6m pace + 1m c/d|4m easy|rest,cross or 3m rec|16m lsr|2m rec

Monday - 2miles recovery @14:49min/m. Stretching the legs after Kilcock 10mile

Tuesday - 60mins Yoga.

Wednesday - 8miles - 1m w/u, 6m @PMP, 1m c/d. I found the PMP part of this run tricky as my legs were tired after the 10m on Sunday. Mr Guappa told me I could opt for 5miles PMP and an extra mile c/d if I wanted, but I knew that the legs weren't that tired. I forced myself to keep to PMP for this run as I know that I will be running quite a considerable chunk of DCM on tired legs. I got caught in a downpour during my c/d mile, so I did well to keep it slow!

warm up - 13:10
mile 2 - 10:58
mile 3 - 10:59
mile 4 - 10:51
mile 5 - 11:11
mile 6 - 10:49
mile 7 - 10:52
cool down - 12:15

Thursday - 4miles easy @12:04min/m

Friday - REST

Saturday - 16miles LSR. @12:18min/m. I usually LSR alone, but I had company for this one and it was great. There was no dread the night before like there normally is and the run itself flew by for the most part. I stashed water in the bushes at 3points along the location. I brought a zero tablet with me to pop into my water bottles along the way and took 2 gels - one at 1hr and a second at 2hrs. The final 5km was parkrun and before it I ate half a banana. Just like the last time I did 16miles, the final 2 were very very difficult. Nervous about how I am going to manage 19miles next week.

Sunday - 2miles recovery @14:29min/m

Total miles: 32

Find myself getting more tired as the training begins to increase. Some mornings when I wake up, absolutely everything hurts for a couple of mins before I shake myself out! Randomly during the day I get the odd ache in my legs. This must be what getting old feels like :eek:

Great week's training Bananaleaf. I'm nervous about next week's ne-ne-ne-ne-19 too! Are you planning on visiting Castletown again - if you are let me know and we can say hi!

Bananaleaf

eabha19 wrote: »

Great week's training Bananaleaf. I'm nervous about next week's ne-ne-ne-ne-19 too! Are you planning on visiting Castletown again - if you are let me know and we can say hi!

eabha - I wont be at Castletown parkrun tomorrow, I will be keeping it local at Kilcock. Good luck with the 19 in the morning! This time tomorrow it will be over

Bananaleaf

Plan|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
Boards|rest,cross or 3m rec|4m easy|1m w/u, 6m pace, 1m c/d|4m easy|rest,cross or 3m rec|19m lsr|2m rec

All runs done according to plan again this week.

Monday - Rest

Tuesday - 4miles easy @12:15min/m. I also went for a sports massage today. My hamstrings were quite tight so she worked mostly on them and taped them too.

Wednesday - 8miles - 1 warm up, 1 cool down and 6@PMP. I was thrilled to get this done on a day which was very busy now that I'm back to work. I don't know if it is normal to feel this way by now, but I still don't think I will be able to maintain PMP for 26miles on the day. I don't mind, time isn't hugely important to me.
My splits for this run were:

warm up - 12:40
mile 1 - 10:52
mile 2 - 10:49
mile 3 - 11:00
mile 4 - 10:47
mile 5 - 10:48
mile 6 - 11:03
cool down - 12:33

Thursday - 4miles easy @12:12min/m

Friday - REST

Saturday - 19miles LSR@ 12:23min/m - 3hrs55mins in total. It felt brilliant. I'm sure I'll eat these words a few times before the marathon is done, but I remember saying to myself on the 17th mile "this marathon craic is easy" :pac: I really had a great time - had company up until mile 14 which helped greatly. I have noticed that despite feeling like the gels were ok on my stomach, they're kinda not. So for this run I took a gel at 1hr and 3hrs and a banana at 2hrs with a couple of haribo jellies in between, along with a total of 500ml of water that I had stashed on the route. I think this is going to be my fuelling strategy for the day.

Sunday - 2miles recovery @14:01min/m. I also went for a deep tissue back, neck, shoulder massage as a treat for my upper body

With 8 weeks to go, I am really excited about DCM and having completed a 30km+ run my confidence has skyrocketed.

Total miles: 37

Laineyfrecks

Bananaleaf wrote: »

Plan|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
Boards|rest,cross or 3m rec|4m easy|1m w/u, 6m pace, 1m c/d|4m easy|rest,cross or 3m rec|19m lsr|2m rec

All runs done according to plan again this week.

Monday - Rest

Tuesday - 4miles easy @12:15min/m. I also went for a sports massage today. My hamstrings were quite tight so she worked mostly on them and taped them too.

Wednesday - 8miles - 1 warm up, 1 cool down and 6@PMP. I was thrilled to get this done on a day which was very busy now that I'm back to work. I don't know if it is normal to feel this way by now, but I still don't think I will be able to maintain PMP for 26miles on the day. I don't mind, time isn't hugely important to me.
My splits for this run were:

warm up - 12:40
mile 1 - 10:52
mile 2 - 10:49
mile 3 - 11:00
mile 4 - 10:47
mile 5 - 10:48
mile 6 - 11:03
cool down - 12:33

Thursday - 4miles easy @12:12min/m

Friday - REST

Saturday - 19miles LSR@ 12:23min/m - 3hrs55mins in total. It felt brilliant. I'm sure I'll eat these words a few times before the marathon is done, but I remember saying to myself on the 17th mile "this marathon craic is easy" :pac: I really had a great time - had company up until mile 14 which helped greatly. I have noticed that despite feeling like the gels were ok on my stomach, they're kinda not. So for this run I took a gel at 1hr and 3hrs and a banana at 2hrs with a couple of haribo jellies in between, along with a total of 500ml of water that I had stashed on the route. I think this is going to be my fuelling strategy for the day.

Sunday - 2miles recovery @14:01min/m. I also went for a deep tissue back, neck, shoulder massage as a treat for my upper body

With 8 weeks to go, I am really excited about DCM and having completed a 30km+ run my confidence has skyrocketed.

Total miles: 37

Well done on a great weeks training especially with the longest run to date

Bananaleaf

Laineyfrecks wrote: »

Well done on a great weeks training especially with the longest run to date

Thank you

Well done to you too, I noticed you did a brilliant 19m this morning!

Laineyfrecks

Bananaleaf wrote: »

Thank you Well done to you too, I noticed you did a brilliant 19m this morning!

Thanks, the toughest part was actually getting out to do it knowing everyone had theres done!! Once out it went really well

eabha19

Hitting the 30k was a great milestone this week Bananaleaf - feels like it's actually doable now (sure what's another 12k between friends - gulp!!)

Bananaleaf

I woke up for this run feeling better than I ever have. I believe this is due to consistently getting a good night's sleep all week, rather than just on the Thurs and Fri.
I went through a range of feelings on the 20m. The first 10miles were very enjoyable, very easy. I remarked at about 8miles that it felt so easy @12:30min/m, that doing the marathon @11min/m after a taper was going to be so doable. We were very energetic and were laughing, singing, chatting our way through the run. At 10miles there was talk of the Donadea 50 in June :rolleyes: At 15miles I went very quiet and completing the marathon at 12:30min/m pace seemed like a big ask, never mind the 11min/m that seemed so attainable only a few miles ago. And then, by mile 18 all was good in the hood again and I was raring to go once more. On reflection, I like that I experienced this. It was interesting to feel the entire range of emotions I have experienced over the past 11 weeks, all condensed into one 4hr block.
After the run I was contacted by a Strava follower, who is also a boardsie. This person has been giving me advice since before the Novices thread started up. They identified mile 15 to be a point in my run where I experienced some cardiac drift. Their experience tells them that I was low on electrolytes and I would agree with this. I hadn't put a zero tab into my water like I usually do and I know now that I had been overhydrating in the days leading up to the run.
I am happy that I learned a lot from this run. I look forward to my next 20mile so that I can tweak what needs tweaking and hopefully have an even better experience of it.

Sunday - 3miles recovery @14:12min/m

Total miles: 39 - biggest mileage in a week ever and I feel great. God bless the slow running

I'm finding it all okay on the legs. Am wondering if I should up the mileage a little by doing a 3m rec run on one of the optional rest days, or should I leave well enough alone? Going at my speed, is an extra 3m at rec pace per week going to make any difference at this stage? Any and all advice is always welcome, thank you

Bluesquare

Well done on your weekly highest mileage !

ReeReeG

Nice running S!

I'd leave well alone with the mileage to be honest, you're spending plenty of time on your feet as it is, and I think the rest side of recovery is more important at this stage.

ariana`

Super week, well done. Another 12 will be no bother on rested legs. You might find a dip in emotions on the day too so no harm to have experienced it. There's nothing you won't be prepared for.

Laineyfrecks

Well done on a great week, you are doing brill

Bananaleaf

Plan|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
Boards|rest,cross or 3m rec|6m easy|1m w/u, 9m pace, 1m c/d|3m rec|rest,cross or 3m rec|16m lsr|3m rec

All runs done again this week with one small change: I switched Sat and Sun runs.

I've loads to say this week!

Monday - Yoga for 60mins

Tuesday - 6miles easy @11:59min/m. The fact that this run happened at all is a lesson in organisation. At the beginning of DCM training I kitted out the boot of my car with a second everything - just in case I needed an 'emergency run' at any time :pac: There's a basket with a pair of runners, a basket with a spare item of every piece of clothing, no matter the weather and there is a basket with water, gels, zero tabs, suncream, hair ties, deodorant, wipes and money. I had a small window to get this run done and I'd had a busy Monday too. Packed the running bag Monday night and ran out the door Tuesday morning without double-checking it. My window of opportunity came, I scrambled to get into the running gear and that was when I realised I had packed everything except socks. The pride I felt when I remembered my crises baskets in the car

:D At the car I realised I also needed a hair tie and the sun had started to come out so was able to splash on a bit of cream too. If I hadn't been so prepared I wouldn't have gotten that run done at all on Tuesday (as I wouldn't have run 6miles with no socks!) so I felt pretty delighted about that.

Wednesday - 11miles - 1 warm up, 1 cool down and 9@PMP. This run had me in a heap on Mon and Tues. I was so nervous about it. I'm always wrecked midweek and I was dreading how long this was going to take. I took my mentor, MrGuappa's advice and I treated it like a long run. I hydrated well for it, got a lot of sleep beforehand and I had a pasta dinner at 11am in work to make sure I had fuelled properly!! :pac: It ended up going great. Even an emergency call from the other half 5miles in to tell me he had locked himself out of the house didn't interrupt my pace! He would just have to wait the 50mins! This marathon craic is making me cold

My splits for this run were:
warm up: 13:17
mile 1: 10:53
mile 2: 10:52
mile 3: 10:57
mile 4: 10:45
mile 5: 11:03
mile 6: 10:51
mile 7: 10:53
mile 8: 10:58
mile 9: 11:08
cool down: 13:16

Thursday - 3miles recovery @13:54min/mile

Friday - REST

Saturday - 3miles easy@ 12:34min/miles. I woke up on Saturday with a sore throat.

Spent all of Saturday in bed drinking water with echinacea, eating manuka honey drops and taking neurofen. Ate lots. Early night.

Sunday - 16miles LSR @12:19min/miles. I woke up quite hoarse, with very little voice at all. Wrapped up, especially the ears and neck and got through the run in what was fairly dreary, miserable weather. Back home to bed to repeat Saturday's routine and pray that I wake up a new woman in the morning!

Total miles: 39. 6 weeks to go.

Laineyfrecks

Great week! Well done on getting todays run done

Hope you feel better soon