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DCM 2019 - Mentored Novices Thread
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kemcloughlin wrote: »Much better week for me - feeling stronger physically and psychologically and I can't wait to race in Tullamore on Saturday - especially after reading everyone's race reports this week.
Glad you're feeling more confident.
This week got all the miles in, again a touch too fast probably. Finding it harder to slow down, especially today after racing yesterday. I feel like I should feel happier about my result yesterday (came in under goal time) but annoyed about not pacing it as well as the 10k. I feel like I could’ve pushed it a little harder but the heat and course intimidated me. Will be more confident for the 1/2 in September since the Park will be so fresh in my head and also will hopefully join a pace group for the first time... if they have one for us slower runners that is
I have an event on Friday that will make an LSR on Saturday not very pleasant so thinking I might try to get it done Thursday if possible (if not will do it Sunday morning as Plan
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My favourite part of training so far was racing the south Dublin 10k. I was so happy with that day and want to capture that feeling again... the elusive perfect race
The last time I raced the Race Series Half, the slowest pacer was 2:10. A quick Google is not throwing much light on the situation for this year.
FWIW, I think you paced the 10 mile perfectly. A conservative start was always going to be the best start for that course and the weather made that even more important.Bananaleaf wrote: »Yes
In other news...
Am genuinely a little bit nervous about the upcoming 19miles. I found this weeks 16m almost as difficult as the last one we did (week 6) and the effort appears to have been the same according to HR data on Strava, despite the previous 16m being much more hilly. Maybe it can be explained by the 10mile race last week? The final 2m felt like a slog, so naturally I am wondering how I will cope for the remaining 5m this weekend. Good news is that I will most likely have company for it again, which will help a little.
When people said to me last year that the end of your long run was designed to replicate the last few miles of the marathon, I thought they were mad and that the marathon would be way harder. Turns out they were right. It's not really supposed to be easy. Try and not get too nervous. Look at all the miles and LSRs you've under your belt to date. You'll be fine with the 19.-
- My PMP miles were a little faster on Wednesday, the main reason being that I did them in the morning rather than after work as I usually do - felt much easier and didn't really realise until the miles pinged that they were a bit faster than usual.
- the end of each long run is a great feeling both of relief and accomplishment. I also have a nerdy love of filling in my spreadsheet with my weekly mileage on a Sunday evening!!
Good thing DCM is in the morning
There is absolutely nothing nerdy about the spreadsheet love
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Did you complete all the runs on your plan - if not, then why not?
Yes, all done.
Did you complete all the runs at an appropriate pace?
I think so.
Tuesday: 4 miles @ 10.07 per mile
Wednesday: 7 miles @ 9.47 per mile
Thursday: 4 miles @ 10.18 per mile
Saturday: 2 miles @ 10.30 per mile
Sunday: 13.1 miles @ 8.17 per mile
At the halfway point, what has been your favourite moment of the training to date?
I really enjoyed the race yesterday in Clonmel. I do all my training on my own, in the countryside, so it's always a treat to run with other people.
I live in a very hilly area which naturally slows me down and keeps my training pace nice and slow. It was great to see if there was a bit of speed in my legs yesterday.
Also, huge respect to the guy who ran by me yesterday, in his late 60s, wearing tracksuit legs and what looked like work boots. A good dose of humility is always appreciated 0 -
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Did you complete all the runs on your plan - if not, then why not? / How was week nine for you?
Had a cold for last week and a half. Was off work for Monday & Tuesday so took the rest of the week as rest, and did 2 miles on Thursday to try and get back to it, conscious of race on Sat.
Thursday - 2 miles @ 10:28 /mi
Sat - Frank Duffy 10 Mile - 10:55 /mi
At the halfway point, what has been your favorite moment of the training to date? (If any )
The 12 miles 2 weeks I felt strong completing, after a weak 10 miles the week before!
Also, running the Frank Duffy, after a very sh**ty 2 weeks of feeling ill, feel like I'm back in action again now after a blip.
Frank Duffy Race Report
Friday
I had my work party, so had 3/4 drinks over the course of the day (very hard to avoid drinks at a free bar!!) & made conscious effort to eat a healthy dinner option and drink lots of water.
Sat Morning
Woke up at 7, and had some granola and yogurt. Had a coffee in the car on the way to park. Nearly at Smithfield when I realise I forgot my bloody number! Panic and think can I make it home again & back, but reality, no way. Decide to run it either way. Cycle up to the park & drop the bike off. Called to a tent to see if there is anything I can do without my number - A very kind lady replaces my number, free of charge. Delighted with this, I go & line up 90+ minutes.
Miles 1-3
Start of conservative. Pace a few people in my group and feeling strong. There is a group of ladies running, and one has a 30 badge on & are singing tunes, so these girls provide some jollies as I run along. The heat is beating down though & glad to see the water station at mile 3.
Miles 4-6 still feeling good, but legs feel tired after quick stop & starting again at the water station at mile 6.
Mile 6 onwards, try & pick up the pace here, I'm over half way, so it is all good. Faster pace feels grand, and I'm thinking should of I been running faster to begin with?
Around mile 8 I get a a twinge in my right glute that continues for the rest of the race. Not enough to stop me, but I keep thinking about it which is annoying.
Mile 9 and I see the hill, holy god. I just about get to the top of it, and need to walk for a few hundred metres here. Mentally feeling busted now. A few around me start picking up the pace at 800 meters, so I do it too, nearly there I can see the finish line.
Come in at 1.51.03 - happy with that given the week before, but thinking could I have given more, and I think I could of! Something to work on for the half!
Well done to everyone with their efforts over the last week and those who completed the FD on Sat! & also thanks for all the encouragement on Strava folks It really helps being part of this thread for motivation, when you are doing it by yourself 0 -
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Well done all on the hard work over the weekendMr. Guappa wrote: »Homework
How was week nine for you?
- Did you complete all the runs on your plan - if not, then why not?
- Did you complete all the runs at an appropriate pace?
- At the halfway point, what has been your favourite moment of the training to date? (If any :pac:)
All runs done & at the right ish pace.
Those of ye on strava might have seen my, eh, nutty LSR
I had two different stags over the weekend, & work Friday so my LSR was started at 04:27 on Friday morning. It was on a large section of the Clonakilty marathon, it's a gorgeous part of the world but you don't see much with moonlight :P The course itself is challenging, just up and down hills all the time. It was amazing and I'm still buzzing after doing it, so that's my favourite run so far.
P.S. you've never had a fright until a cow coughs inside a ditch you are running past in the dark :eek::D0 -
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I didn't fuel during it at all so I was wondering if people consumed bars/gels to fuel during the FD10? Last food was about 2.5 hours before the race start time. I'd taken on a bowl of porridge with berries and a banana along with a good chunk of yoghurt and blueberries.
How did people pace the sharp ascents/descents?
I had toast with peanut butter, banana, honey and cinnamon and some iced black coffee at about 730 the morning of the race. I took a gel at the second water station but I take a lot longer than you to run 10 miles I did it just to practice and see how I tolerated it. I use hi5 aqua gels not sure if they do much to be honest but I did have a strong second half of the race.
I always tend to slow down a little on descents and then lean in and try to “speed” up the hills but that’s just a personal preference I think?0 -
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How was week nine for you?
Week 9 was a weird one for me!! Weds found me doing the toughest run to date more mentally than anything but for the 1st time since starting wondering why i was doing this & if i should continue :eek:
Then comes Sat FD 10mile & i had such an amazing race & felt stronger both mentally & physically:D Really shows a bad day isn't the end
- Did you complete all the runs on your plan - if not, then why not?
Yes all runs completed!
- Did you complete all the runs at an appropriate pace?
Yep
- At the halfway point, what has been your favourite moment of the training to date? (If any :pac:)
I really think at this stage it has to be completing my longest run but also knowing its gonna be longer next time. I think i have gained so much knowledge & confidence from this group & i am so happy i found it. Like many i train alone most of the time but just the encouragement & help from people here on this thread & on strava is like getting a virtual smile from yis as i pass by We have all come so far & it really is great reading all the updates! 0 -
Did you complete all the runs on your plan - if not, then why not?
Yes I sure did
- Did you complete all the runs at an appropriate pace?
Still running a bit too fast on my midweek runs, whereas I also feel I could have pushed it slightly more during race day on Sat.
Tuesday: 3 mile @ 10.07
Thursday: 6 mile @ 10.22
Saturday: 10 mile @ 9.55 (FD RACE)
Cross: yoga
- At the halfway point, what has been your favourite moment of the training to date? (If any )
Definitely running my longest distance to date with my running bud - and telling the WHOLE WIDE WORLD (regardless if they wanted to know or not) after it!
This week for me will prove a bit of a challenge. I work in Events and this week I've Electric Picnic. I'll be up and down to the site all week, moving down to stay on Friday, coming back on the Sunday night/Monday morning. Working at the event is always energy draining - and I'm freaking about how I'm going to squeeze the time and find the energy to get all my runs in. The plan is to re-jig my run schedule a bit with 3m tonight, 4m Wednesday and 15m LSR on Thursday. This way I'll be missing only one mid-week run - would anyone else have other suggestions?
Wishing everyone the best of weeks 0 -
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A bit late with the race report but still wanted to get my recollections down.
Arrived about 9am, parked the car and followed the stream of runners to the start area – great buzz about the place. As I’m doing my marathon training alone I love these events, really feel you’re part of a community.
Placed myself in the middle of wave 2 for the plus 90 minute targets. I myself had looked at the calculators and although the South Dublin 10k time I had suggested I could target just sub 1h30m, I knew myself that I wouldn’t manage that without a really serious effort and decided ahead of time not to push too hard for that. Sub 1h35m was the more realistic goal.
Huzzah! Had given me some great advice on the forum last week re pacing the first half conservatively – I’m so glad I asked as I think this was the making of me really enjoying the run. That said I had set out to do 5.35km if I could and then ease back from there if I needed to.
First km I knew would be a little slow due to the weaving. As a racing novice I’m still a bit hesitant to move to the front end of a wave even if the time is right for me – lost about 25 seconds in the first km but no drama. 2nd and 3rd kms the road opened out a bit and I paced them identically at 5.32 – even though this had a reasonable decline and a number of people were passing me on the downhills I decided to stick with Huzzah!’s plan and keep it consistent and conservative. When I came to the first uphill I stayed consistent and started passing back a lot of people – 4th Km 5.36.
It seemed to me that kms 5 through 10 were a bit of an uphill drag and I started to feel the pinch – I decided then that keeping at the 5.35 was going to be too hard so I decided on the sub 1h35m target as the target for the day. By km 10 though my pace had slipped to 6.09km and I had stared to worry that I wasn’t going to make my goal. 5th 5.47, 6th 5.44, 7th 5.57, 8th 5.52, 9th 6.05, 10th 6.09.
Somewhere past the zoo I had an aqua gel – not sure if it was a placebo or had a real impact or if it was just levelling out of the course but I started to feel much much better and the goal felt a lot more attainable. Met a work colleague who had started out too fast and was going backwards – was passing a lot of people here who were walking. More than once I silently thanked Huzzah! for the pacing advice which I really felt was the key to success on this course. Pace started to slowly improve. 11th 5.52, 12th 5.41, 13th 5.37, 14th 5.34. On this stretch really enjoyed the experience with the crowds, high fiving kids on the side of the road etc.
Like most people I struggled with taking on water with the cups so by the third water stop I decided to take a different approach – seemed to be mainly staffed by kids on this one who were shouting “does anyone want to be splashed” I got three lads to drench me – good fun and really cooled me down!
I knew there was an uphill toward the finish but my spirits were so high at this stage I probably attacked it a little too hard and suffered a bit here – did pass a lot of people but pace dropped off. 15th 6.01, 16th 5.41. With about 850m to go was humbled as I caught the young man in the race wheelchair (?) who was being pushed by his family – there was I struggling in the heat and the hill with just me to think about and they were pushing another up the hill – amazing. The man pushing was great encouraging everyone – lied that there was only 500 metres to go and told me to push to the finish – how could I refuse! Put in an effort at a sprint towards the finish but can’t say that it was stellar – crossed the line at 1.34.08. A PB as it was my first race at the distance but was really happy to have made my more conservative goal of 1h35m.
In truth I didn’t put the same effort into the 10 mile as I had the 10k but I’m conscious of “keeping the main thing the main thing” and that I have a 19 mile LSR coming up. My last two LSRs, while completed, haven’t been easy so a bit daunted by the longer distance.
Really enjoyed the race and as we reach half way in the training plan I have to pinch myself – to think I could run a 10 mile race in the Phoenix Park, hold my own, run the whole way and most importantly enjoy the experience. It is not an understatement to say that I would not have had this experience to date without the input of the mentors and all the encouragement from everyone in the group. Thanks so much to all – I’m already beginning to worry what I’ll do when the novice group is no more!!
On a final note – enjoying everyone else’s successes on Strava, whether it be great times or getting it done when going through real struggles – well done all. For the nerds among you I only spotted the fly by functionality today on Strava when you are on the desktop version – doesn’t serve any great purpose but was great to plot your progress against some other members from the group in the race – a bit like Relive, just a gimmick but thought I’d mention it. I'll get my coat
Happy running all.0 -
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Week
Homework
How was week nine for you?
- Did you complete all the runs on your plan - if not, then why not?
- Did you complete all the runs at an appropriate pace?
- At the halfway point, what has been your favourite moment of the training to date? (If any :pac:)
It was a funny week, I didn't know what to be doing with one less run . I went swimming instead
3 mile 12.11( I ran this with a friend, took our time and chatted going around)
6 mile 11.41 avg per mile
FD 10 mile 10.59 average per mile. I was conscious not to go too quick at the beginning. 1st mile was 10.31, 2nd mile 9.59, although I felt comfortable at this pace I found it hard to pace it . Maybe the 2nd mile was too quick.
I didn't weave like I would normally do. I have found since I have increased my distance my pace is definitely alot slower than when I was just doing 10km races.
Funnily enough, I really look forward to my long runs, the early morning starts and the peace and quiet time on my own.
I love the head space I get during runs too. Some days I'll solve all the worlds problems, other days I will empty my head completely and just enjoy the moment.
Pacing is a race is an important skill and requires practice. You're aware of the need for it so you already have one up on many who will be beside you on the start line of DCM.
I'd love to see your easy pace at 12:30/mile, or thereabouts.How was week 10 for you?
- Did you complete all the runs on your plan - if not, then why not?
Yup all runs completed this week. Was a stepback week for me with no racing
- Did you complete all the runs at an appropriate pace?
Well I think I did anyway;)
- At the halfway point, what has been your favourite moment of the training to date?
With no race taken place yet in the plan, my favourite moment was either completing the 20 mile MLR 2 weeks ago or the 12 mile PMP run last week. Both tough but satisfying runs in hindsight.
Do you have a race coming up?Week 10
Did you complete all runs? Unfortunately no, missed 6 mile midweek run. Ran FD10mile, was happy with how it went.
Favourite moment of training ?
Finishing the 14 mile lsr, busy week this week so need to plan three mid week runs well !
Have great week everyone
We are heading into an important phase of the plans now, so do your best to avoid missing runs, and if it is unavoidable, make sure that it is one of the shorter ones that is missed.0 -
-How was week nine for you?
Tough. Having done all the training until this week fairly comfortably, looking forward to facing my first race in the FD10M, injury strikes at the worst time. I don't know if following this thread made it tougher looking at all the race reports, or helped with all the encouragement. It's a strange one.
- Did you complete all the runs on your plan - if not, then why not?
No, ankle twist with tendon inflammation to weak achilles made sure of that.
- Did you complete all the runs at an appropriate pace?
N/A
2 buckets, 1 hot, 1 cold, alternating foot baths, was my exercise of choice for the week.
More of that ahead this week, and I'll throw in some cross training and cycling to keep ticking over.
- At the halfway point, what has been your favourite moment of the training to date?
Funnily enough, I would have to say the 16mile run last weekend where I picked up my injury, but didn't feel it, I felt strong that day, like I had plenty more miles in the legs. Could barely do 2 the next day and knew something bad happened. Onward and upward, I'll be back, possibly with revised targets if need be.
On a lighter note, we'll done all the racers this weekend, a lot of impressive running, and heads up to any of my fellow lame folks, keep the faith.
You have a great attitude I must say. Best of luck with the recovery, and as mentioned before, don't rush back for the sake of this marathon - there will be others if the stars don't align this time. Fingers crossed for you.Did you complete all the runs on your plan - if not, then why not?
Yes, all done.
Did you complete all the runs at an appropriate pace?
I think so.
Tuesday: 4 miles @ 10.07 per mile
Wednesday: 7 miles @ 9.47 per mile
Thursday: 4 miles @ 10.18 per mile
Saturday: 2 miles @ 10.30 per mile
Sunday: 13.1 miles @ 8.17 per mile
At the halfway point, what has been your favourite moment of the training to date?
I really enjoyed the race yesterday in Clonmel. I do all my training on my own, in the countryside, so it's always a treat to run with other people.
I live in a very hilly area which naturally slows me down and keeps my training pace nice and slow. It was great to see if there was a bit of speed in my legs yesterday.
Also, huge respect to the guy who ran by me yesterday, in his late 60s, wearing tracksuit legs and what looked like work boots. A good dose of humility is always appreciated
10 min/mile looks about right as an easy pace, maybe a touch slower given the hills you mention.
Well done again on Clonmel... that guy in the tracksuit leggings and boots passed me too, around the two mile mark I think. Never saw him again either :eek:How was week nine for you?
- Did you complete all the runs on your plan - if not, then why not?
Yes all runs completed, getting there on the consistency.
- Did you complete all the runs at an appropriate pace?
Slowed the LSR down to 11:21, i know i this is still too fast but am working on it every day. I done 14.5 miles and felt better finishing then i did last week.
- At the halfway point, what has been your favourite moment of the training to date? (If any )
I started this journey last November by doing the coach to 10K program. At the time i couldn't do day 1 which was run for 1 minute. Yesterday i completed 14.5 miles. its amazing how the body responds to the training. I am having a bit of a tough time lately from a mental point of view and i am finding the training giving me real structure. By allowing me to achieve weekly goals is really boosting my confidence. I am also doing all the training by meself and i am loving the alone time and head space it is giving me.
Wow, that is some progress in 9 months. Well done!0 -
Did you complete all the runs on your plan - if not, then why not?
All completed!
How was week nine for you?
Thought this week was great. Really enjoyed it.
Did you complete all the runs at an appropriate pace?
Not exactly, first run of the week was too quick. Sorry Huzzah and Mr G.
3 Mile - 8:49/Mile The weather just turned and it was particularly gross so just wanted to stay warm and get back to the office.
6 Mile - 10:07/Mile Happy with this pace.
FD 10 Mile - 8:53/Mile
At the halfway point, what has been your favourite moment of the training to date? (If any )
Highlight was running the furthest I've ever run on the 14 Mile LSR last week. It really felt amazing that I've broken new ground and I was able to do it with my friend by my side which made it even better. :-)
Quick Frank Duffy Race Report:
I couldn't get to sleep until about 01:30 on Friday/Saturday morning... I slept too much on Thursday so I think this was my downfall. Got up around 06:15 and went down to get some breakfast. Completely forgot to buy bananas. Oops. So I ate 4 Fairy buns with jam and had a strong coffee and went back to lay in bed for a snooze but was too nervy to doze off. Got picked up by Ais just after 8 and we made it into the park nice and early.
We were both pretty nervous but really enjoyed the MC's commentary and the hustle and bustle of people getting ready. I downed a 750ml water then another with a zero tab in it for the craic. Quick bathroom visit then it was on to the start line.
We slotted ourselves in the second pack, can't remember what expected time this was.. Maybe 1hr40m plus? I was quite happy with this as I started off nice and slow and got a good warm up.
Splits below:
1 - 8:58
2 - 8:00
3 - 8:37
4 - 8:28
5 - 8:39
6 - 9:00
7 - 8:34
9 - 8:33
9 - 8:34
10 - 8:58
I'm delighted with my official finish time of 1:28:41. I felt super strong over the course of the whole race and probably could have pushed it a little more but I didn't want to overdo it and end up disappointed. I made up lots of time on the downhills and chilled out a bit on the uphills. Took one glass of water at first stop and realised I needed more so took two at the second and third water stops. I just went to the last table on the left and walked a bit and drank the water and popped the empties in the bin and continued on. I took a gel at the 7mile/hour mark and felt like this gave me a little boost and stomach felt fine. Average heart rate according to wristwatch was 167 (I think this can be taken with a large pinch of salt.)
Well done everyone. Loved reading the reports. And if Saturday didn't go to plan, at least you can learn from it before the half and big one in October.
Well done at the weekend. That looks like a really well executed race. Your pre-race fueling and hydration leaves a lot to be desired though :eek:
I had noticed you've missed one or two runs recently. Try and complete them all in future. Doing the long run on fatigued legs is an important part of building towards completing the 26.2 miles.
And yep, I'd like to see those paces closer to 10:30/mi.greentea is just wrong wrote: »Did you complete all the runs on your plan - if not, then why not? / How was week nine for you?
Had a cold for last week and a half. Was off work for Monday & Tuesday so took the rest of the week as rest, and did 2 miles on Thursday to try and get back to it, conscious of race on Sat.
Thursday - 2 miles @ 10:28 /mi
Sat - Frank Duffy 10 Mile - 10:55 /mi
At the halfway point, what has been your favorite moment of the training to date? (If any )
The 12 miles 2 weeks I felt strong completing, after a weak 10 miles the week before!
Also, running the Frank Duffy, after a very sh**ty 2 weeks of feeling ill, feel like I'm back in action again now after a blip.
Frank Duffy Race Report
Friday
I had my work party, so had 3/4 drinks over the course of the day (very hard to avoid drinks at a free bar!!) & made conscious effort to eat a healthy dinner option and drink lots of water.
Sat Morning
Woke up at 7, and had some granola and yogurt. Had a coffee in the car on the way to park. Nearly at Smithfield when I realise I forgot my bloody number! Panic and think can I make it home again & back, but reality, no way. Decide to run it either way. Cycle up to the park & drop the bike off. Called to a tent to see if there is anything I can do without my number - A very kind lady replaces my number, free of charge. Delighted with this, I go & line up 90+ minutes.
Miles 1-3
Start of conservative. Pace a few people in my group and feeling strong. There is a group of ladies running, and one has a 30 badge on & are singing tunes, so these girls provide some jollies as I run along. The heat is beating down though & glad to see the water station at mile 3.
Miles 4-6 still feeling good, but legs feel tired after quick stop & starting again at the water station at mile 6.
Mile 6 onwards, try & pick up the pace here, I'm over half way, so it is all good. Faster pace feels grand, and I'm thinking should of I been running faster to begin with?
Around mile 8 I get a a twinge in my right glute that continues for the rest of the race. Not enough to stop me, but I keep thinking about it which is annoying.
Mile 9 and I see the hill, holy god. I just about get to the top of it, and need to walk for a few hundred metres here. Mentally feeling busted now. A few around me start picking up the pace at 800 meters, so I do it too, nearly there I can see the finish line.
Come in at 1.51.03 - happy with that given the week before, but thinking could I have given more, and I think I could of! Something to work on for the half!
Well done to everyone with their efforts over the last week and those who completed the FD on Sat! & also thanks for all the encouragement on Strava folks It really helps being part of this thread for motivation, when you are doing it by yourself
Great to hear that you are back at 100%. Well done on Saturday, it seems like you paced it very sensibly.0 -
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