2022 DCM Novice Thread

The Royal Scam · 13-08-2022 07:00PM

I have had a really bad week, I got a blister on the arch of my foot from some new runners. It had nearly healed and I ran on it last Sunday with a compeed and it was a bad idea. The end result was something from the Nope thread.

Have been barefoot all week and not done any runs so bought 1000 miles socks and plan to run on old Asics in the morning for a 23k LSR. New Saucony are arriving on Monday. Nervous about tomorrow. Great to see everyone progressing so well

goldsalmon33 · 14-08-2022 04:24PM

Hello,

I'm a latecomer this year to both this thread and my training but hoping to run DCM 22. I started training around end of July and have been doing 2-3 runs per week since. Not following any plan really but my runs vary from 3 miles to 5 miles with one 10 mile lsr done. Pace has been varying from 7.30 to 8.30 min/mile so far.

DCM19 was my first and only marathon prior to now and I finished in 3.33 which I was very happy with given i only started training late August. I would have had a good-ish level of fitness and incorporated a lot of steep hill runs into my training last time which I think helped.

Anyway I'm looking for a plan to follow that doesn't have a high weekly mileage as I think it doesn't suit my ankles... Got the Excel sheet off this site and and thinking of the boards 22 plan but including an extra rest day on weds???

Also are most here recording times per km or per mile as I found this thread very supporting the last time and I want to be able to relate without having to resort to my calculator each time I read the thread?

Thanks for any feedback...

Laineyfrecks · 14-08-2022 07:49PM

WEEK 8😊

The hardest part of running a marathon is getting the training in and 18 weeks is a long time to stay committed to one goal. Take comfort in the miles you are running and the excellent training you are putting in; the victory lap on 30th October will make all the sacrifices well worth it.

The Frank Duffy 10 mile will be a significant milestone for many of you on your DCM journey that it will give you an opportunity to practice race strategy and preparation. As it’s race week, sleeping, eating and drinking are going to be vital. Keep an eye on your hydration habits. Try to get the sleep in and make healthy food choices.

Schedules for next week as follows:

For those not racing, week 8 will look like this:

For those racing, Week 8 is as follows :

Frank Duffy 10 mile race course can be found here . Very best of luck to all those racing & remember to report back & let us know how you found it.

How was week eight 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?

Laineyfrecks · 14-08-2022 09:05PM

https://www.boards.ie/discussion/comment/119472238#Comment_119472238

Very welcome to the thread goldsalmon33. Can you please answer the questions as asked at the start of this thread?

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?
What is your biggest worry/fear/doubt (if you have any!) in signing up?
Why are you running this marathon?

Cheers😊

Laineyfrecks · 14-08-2022 09:07PM

https://www.boards.ie/discussion/comment/119469052#Comment_119469052

Really sorry to see this, nothing as bad or sore as a really bad blister🙈

Hope your LSR went ok & wasn't too painful.

I agree it is great to see all the progress here!

The Royal Scam · 15-08-2022 12:32AM

It did thanks, taking the midweek runs off really helped and knocked out a good 23k, I even finally ran a proper LSR pace, it is crazy that we can struggle to slow down so much.

Adiaga 2 · 15-08-2022 09:17AM

Week 7 done!

Monday 5km easy pace 6:01 / km

Tuesday 6.5km easy 6:03 / km

Wednesday 2km wu 8km PMP 1.5km cd

Saturday 23km LSR pace 6:21 / km

Sunday 5km rec pace 6:43 / km

Hot auld week out there! :) Didn't find it too bad. The wednesday pace run was probably the toughest in the heat. PMP section though was probably my best effort at one of those so far. Think I might stick to the same 1km stretch for the next PMP run. LSR on saturday morning was fine. I took 500ml water with me and picked up another around the 14km mark. Took 2 gels also. I bought the gels in decathlon. One is designed for <3hr workouts and one for >3hr. The >3hr is with caffeine. Both are to be taken with water. Will stick with this combination and for the next few long runs. Be interested what others are taking for these long runs. Are protien balls an option to take during a run?

A bit cooler and wetter for the week ahead. Good luck all!

TheRef · 15-08-2022 09:19AM

Week 7 Complete

Following Boards Plan with a goal time of sub 4-hour (PMP 5:30)

Mon 6.5km @ 5.55 min/km, Referee match (8.75km covered)

Tue 6.5km @ 5.51 min/km

Wed 11km @ 5.38 min/km (8k @ 5.28)

Thu 6.5km @ 5.54 min/km

Fri Rest

Sat 23km @ 6.20 min/km

Sun Referee match (9km covered)

Tried taking some jellies on this weeks LSR after about 8km and every few K after. Difficult to know if they helped as I found Saturday morning very warm/hot. Took 1ltr of liquid but could have done with more.

Refereeing is impacting my recovery as getting very fatigued at times, but I will likely take at least a couple of weeks off from it. I am also finding it tough after a match on both ankles with ground being hard and uneven.

This week, I'll be away the weekend so can't make the Frank Duffy. Will instead follow alternative boards plan with LSR on Friday evening. Unlikely I will get to run much, if at all Sat-Tues, which will probably give me plenty of recovery time.

Lambay island · 15-08-2022 09:55AM

@TheRef In terms of the reffing, would it be frowned upon if you were to use running shoes for the extra support on the harder ground ? . It may not be an issue with the wetter weather forecasted and the potential recovery break this week.

AntrimGlens · 15-08-2022 09:58AM

Week 11 complete for me - was a planned step back week from the higher miles the week before plus I had a two day wedding session on Friday & Saturday.

Monday - 10 mile steady @ 8.30 min mile.

Tuesday - rest

Wednesday - 10 mile easy @ 9.25 min mile

Thursday - 6 mile steady @ 8.05 min mile with 10 x 1 min strides @ 7.30min mile pace

Friday - 10 mile easy @ 9.20 min mile

Saturday - rest

Sunday - 3 mile easy

Total for week - 39 miles. Glad it was a reduced mileage week as I felt sluggish on some of the easy runs but also felt great when doing the steady runs and strides. This week I'll have to mix things around again as I'm in Galway at the weekend meeting up with lads for the first time in 3 years, will have to do my LSR on Thursday or Friday morning. Will be the first of two 20 milers in this block, so need to get some gels tried out.

Well done all, great progress being made.

goldsalmon33 · 15-08-2022 10:00AM

https://www.boards.ie/discussion/comment/119473431#Comment_119473431

Sorry... Missed that....

Have done very little races....

DCM 2019 - 3:33

Clonakilty half 2019 - 1:41

5k 2019 - 21:08

10k 2019 - 47:49

Do you still need to take walk breaks in your training? No... Manage to keep going. Currently doing around 3 runs per week varying between 3 and 5 miles during the week and 8-10 mile lsr at weekends...

Would love to beat my marathon time which is being optimistic I know given my lack of training so maybe 3.20??? But realistically under 4 is possible. Training maybe 3/4 days a week hopefully but have not been following any specific plan to date... Kinda worried about injuries as I found it for problematic for me last time when the weekly mileage increased. Also worried that the longer I don't fix on a plan the more difficult I am making it for myself to achieve a good time.

Finally my reason for running is because I wanted to run a sub 3hr marathon. Now I know this isn't going to happen this year because of my training, or lack thereof but I started running thinking it might be a good way to see a new city. So I thought about doing the New York marathon as I was never there but I was told you have to pay big or qualify and that got my back up a bit so I set it as a goal then... A bit silly I know but I like setting goals. Also obviously it helps keep me fit, good for mind and body, and it's a good feeling after a race, good for kids to see etc etc

Dublinlad1989 · 15-08-2022 10:24AM

Weekly update

Monday - Rest

Tuesday - 5km @6.21 per km

Wednesday - 10km @ 6.27 per km

Thursday - Rest

Friday - Rest

Saturday - meant to be LSR but was out for the day with family

Sunday - 20km @6.30 (ish) per km

Was meant to get another run in on thursday but between the heat and the amount of running i've been doing i was just exhausted and my legs were really feeling it so decided on another rest day and it really helped me in the LSR.

My LSR had to pushed out by a day and it was going really well, felt really comfortable and pace was on point for the whole run. My strava glitched and showed me doing a km in 1 min 30 haha but overall really happy with this run. Parked my car at about the halfway mark and had some ice water and a gel ready so was able to grab that and keep going

Looking forward to the FD 10 mile this weekend.

Good luck everyone

MisterJinx · 15-08-2022 11:22AM

Week 7 done for me too. Had a stag over the weekend so fitted the plan into 5 days running and did the LSR on Friday. Overall seems to be going fine, PMP and LSR were in hot conditions so taking that into account with the effort involved. The couple of days off running over the weekend I think is also a benefit as the legs have lost some of the stiffness that does seem to build with the increased mileage. Will keep this week handy and looking forward to the FD 10 Mile on Saturday :-)

In terms of nutrition, I've found, for me, that the energy chews are easy on the digestive system so just ordered a few packs of Clif Shot Bloks. I've used them for HM's before and were fine, anyone have any experience of them for a Marathon?

masterK · 15-08-2022 12:36PM

Mon : Light gym session

Tue 11km @ 5:30 km (slightly faster than PMP)

Wed 6.5km @ 5:50 min/km

Thu 6.5km @ 6:02 min/km

Fri Rest

Sat 5km @ 5:59 min/km

Sun: 23km @ 5:47 min/km

I had to move the days around but got the total distance in, having been getting good at slowing the pace down recently I found it a struggle this week. I'm not sure if increased fitness has just subtly increased my speed as I was pretty comfortable in all runs.

I won't make the 10 miler this week but would still like to do it on my own on Sunday as a time trial, are there any downsides to this over the 24km lsr?

killiank · 15-08-2022 02:26PM

Weekly

Monday - Rest

Tuesday - Rest - Did a very (very) light hurling training session. Made an effort not to make physical contact with anyone. I'm the goal keeper so no physical contact with anyone.

Wednesday - 10km @ 6.06KM

Thursday - 11km @ 5.51

Friday - Rest

Saturday - 26km@ 6.15

Sunday - 5km @ 5.58

Calves were pretty sore after the Long run on the previous Saturday & I had a cut on my toe from rocks on the beach so I took an extra day off. The 26 km on Sat went pretty well though, didn't have any issues. Was pretty happy with how I felt but prob should slow it down a bit more. Took 2 x sis gels during the run. I wouldnt say they were very tasty but I managed to take them in.

Lambay island · 15-08-2022 03:18PM

https://www.boards.ie/discussion/comment/119475598#Comment_119475598

I can see why it would appeal to you to run the 10 mile as a TT. I was having a similar quandary this week as cant make the Frank Duffy 10 miler now but I have decided to do a long run instead. You recently did a 10k TT if I'm not mistaken and were able to work out training paces off that? how did you find that TT?

I find the main benefits of the race series in the build up to DCM is to get used to racing in large crowds, how to navigate water stations as best as possible, potentially trialing gels, possibly learning how to run with pacers etc. A Time Trail will give you a good idea of how you are getting on, once a hard honest effort is maintained but wont deal with most of the above scenarios. Its also a difficult distance to do on you own at race pace - it's not much slower than 10k pace but feels a heck of a lot longer if you are doing on your own - been there - got the "virtual" t-shirt. Is it worth the potential injury/setback? Are you signed up to the half?

To rob a forum stalwarts training log title from around these parts

"The main thing is keeping the main thing, the main thing"

Lambay island · 15-08-2022 03:35PM

https://www.boards.ie/discussion/comment/119476243#Comment_119476243

Good stuff, building nicely! Are you doing the 10 mile race?

killiank · 15-08-2022 03:56PM

https://www.boards.ie/discussion/comment/119476623#Comment_119476623

No I haven't signed up for that. Was thinking of doing a 10mile myself at a faster pace than I have been doing to see how I get on but I think from your advice above i'd be better just doing another long run instead.

masterK · 15-08-2022 04:28PM

https://www.boards.ie/discussion/comment/119476559#Comment_119476559

I did do a 10k TT a while back when I couldn't make the race that weekend, it was really good to test where I was at when I gave it full effort. I've done 3 half marathon races early in the year so have a good idea about the water stops, crowds etc.

I'm signed up to do a the Kilkenny Half which is the same weekend as the DCM one.

Laineyfrecks · 15-08-2022 08:46PM

https://www.boards.ie/discussion/comment/119474713#Comment_119474713

Well done on a really good week given that heat too! Nice to see you running at the correct paces too😊 Using your LSR to practice hydration &fuelling will really stand to you on the day, it takes practice. Anything really that works for you is an option to take on your run but you have to work out how practical it would be on the day to be carrying protein balls etc, again it's personal choice so by all means try it out & see how you feel going forward!

Best of luck with this weeks training😊

Laineyfrecks · 15-08-2022 09:55PM

https://www.boards.ie/discussion/comment/119474976#Comment_119474976

Nice week done especially in that heat. I would really advise you to slow down on all your runs. Based on your current fitness from recent races you are still running too fast, that would account for you being exhausted & feeling it in your legs. It would be more beneficial for you to get all your runs done at the appropriate paces than running them faster & having to leave one out, remember time on your feet is important. Running too fast when you don't have the aerobic engine to support the level of effort means you won't recover properly from one session to the next. When we can't reload our energy properly, our bodies burn glycogen(the sugar that our body changes carbohydrates into), but this will leave you feeling more depleted the next day. Try make an effort to slow down this week & see how you feel.

Very best of luck in the FD 10 mile this weekend😊

Laineyfrecks · 15-08-2022 10:00PM

https://www.boards.ie/discussion/comment/119475250#Comment_119475250

Well done on fitting the plan in given the busy weekend, Hope the Stag was good😊

Very best of luck in the FD 10 mile the weekend!

MisterJinx · 15-08-2022 10:11PM

https://www.boards.ie/discussion/comment/119478548#Comment_119478548

I'm probably, no definitely, far too old for that level of drinking and wanton destruction of my internal organs...but it was great crack... I'm sure I'll feel normal tomorrow 😅

Laineyfrecks · 15-08-2022 10:12PM

https://www.boards.ie/discussion/comment/119474859#Comment_119474859

Thanks for completing this. Firstly I think we need to establish training paces for you, everything you have raced is 2019, are you due to race at all over the next few weeks? Could you race a parkrun maybe to gauge where you are at? You obviously have a certain amount of natural ability given your time for DCM19. If you are going to follow the Boards plan I would suggest taking the extra rest day if needed & maybe change the Weds session to the Tues? I would be very careful about increasing your mileage too much as this could indeed lead to an injury. Absolutely nothing silly about setting goals once they are within reason, its what keeps us motivated😉

Felexicon · 19-08-2022 12:25AM

Many others doing the Frank Duffy on Saturday?

I've had the perfect prep of a weeks camping, plenty of pints, got the 2 midweek runs in but the second was in soul destroying sideways west of Ireland rain.

Hoping a day of rest and hydration tomorrow will set me up for a mediocre run at things on Saturday.

Not even sure what to hope for time wise.

Murph_D · 19-08-2022 08:11AM

https://www.boards.ie/discussion/comment/119491938#Comment_119491938

Well, we can’t advise with so little to go on, but glad to see you’ve been keeping up with the plan, and holiday running shows plenty of commitment. I’d say choose a reasonably target based on your current state - maybe see if you can convert your recent 10k time to a corresponding 10 mile performance - 80-84 mins? I’d aim for around the middle of that range at first and maybe pick things up at halfway if feeling strong. Good luck!

68 lost souls · 19-08-2022 07:08PM

Delayed posting after a hectic week and a half. Tuesday 9th of august did a test to dial in some heart rate zones based off my previous testing. Over cooked it a few bits because of the tree cover where I was running again. All in it was 6.8km at various efforts

Wednesday was a morning swim and then booked a last minute holiday for the Friday so had to work late and spend the evening packing no time for a run.

Thursday was a work event including our summer party so again no run

Friday was draining as a long travel day and Saturday then getting settled into the holiday and setup.

Sunday I did my long run in 32 degree heat 22km with 350m of climbing. Had picked up some chews and electrolytes in the local decathlon and took on 2.5 litres of water of which 1L was electrolyte

Tuesday was 7km easy in similar heat

Wednesday 8km in slightly more shaded 24 degree heat but lovely trail and then view over where we were staying

Thursday was a planned rest day but again a travel day.

Home now and will do 3km easy before the FD tomorrow.

small niggle in my knee after the long run last weekend and blister on a toe so will see how it goes but plan is to hold just below 4:55km to come in under 1:19. From memory a few hills mean that there will be speeds up and down of that

Adiaga 2 · 19-08-2022 07:42PM

Best of luck to everyone doing the FD 10 mile. Had been really looking forward to this but it’s been a tough enough week. Think the extra miles are starting to take their toll and really felt it the last few days. No major alarm bells but will play it by ear tomorrow.

Laineyfrecks · 19-08-2022 07:44PM

Just popping on to wish everyone racing tomorrow the very best of luck. Looking forward to seeing the results in Strava & reading the race reports after😊

Murph_D · 20-08-2022 07:21AM

Yes, best of luck everyone. Don’t expect to feel great during this race because we are focused on a different goal - but remember most of you have good consistent training behind you and should be stronger as a result. Run well and be confident!

2022 DCM Novice Thread

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