2024 DCM Mentored Novices Thread

mossiepark · 03-10-2024 07:59PM

https://www.boards.ie/discussion/comment/122679907#Comment_122679907

I've picked up a niggle in my calf. Felt it coming on this week and made the mistake of running on it yesterday. Really hoping it's nothing too serious and with some rest and foam rolling it sorts itself out. Gutted as I had moved my LSR to tomorrow and taken the day off work. I'll rest it and maybe get the LSR in on Monday, if possible (the weekend is out) Any thoughts? @Sunny Dayz @TheRef

Trampas · 03-10-2024 08:23PM

https://www.boards.ie/discussion/comment/122681180#Comment_122681180

If a knot which it could be. Then the knot needs to relax and release. It will release by itself over time but a load of things people do like heat (deep heat or hot water bottle), tiger balm, voletral gels or similar, ibuprofen, foam roll, tens machine,

You could put some ice on it if swollen and use the RICE method.

I like the heat(deep heat or red tiger balm) or gel on it going to bed and with sleep hopefully it’ll release a bit overnight

Sunny Dayz · 03-10-2024 09:11PM

https://www.boards.ie/discussion/comment/122681180#Comment_122681180

Eeekk! First up rest for a few days. I take it that it’s not swollen or anything so you should be alright without icing. I find for me that heat helps - rest the calf on a hot water bottle, some deep heat or volterol and some tentative stretching when the muscles are warm. Keep us updated…

TheRef · 04-10-2024 11:03AM

https://www.boards.ie/discussion/comment/122681180#Comment_122681180

Some solid advise from everyone so far. I'd just add that I've used calf sleeves as times in the past to provide some extra support when running. If you have access to a pair, you could wear them for a run or two after you return and see if it helps.

BTW: I am also a fan of wearing them for a few hours after when my legs are very fatigued if I am sitting around doing nothing.

I'd caution about use of pain killers though. I used them back when I ran my first in 2008 when I didn't really know what I was doing. They do relax muscles so can help, but if they block the pain, you could end up making an injury worse.

But look, if you do take off a few days, its not going to do you any harm for the marathon. Your body will have time to recover (not just the niggle), and by Monday you should be fresher. Even if you do miss this weeks LSR, its not going to have any real impact on your marathon. The main goal is to get to the finish line fit and healthy.

Mantis Toboggan · 04-10-2024 03:35PM

Hey all, I came across a website called mymarathonpace.com.

They have a pace and strategy guide for Dublin.

It's in excel so would need a computer. There's a lot of detail in it and includes pace, elevation map etc. Seems very good for first timers. Costs €7.00 but worth it IMO.

witnessmenow · 04-10-2024 03:37PM

https://www.boards.ie/discussion/comment/122684345#Comment_122684345

Just a heads up the course is slightly different from last year before crossing the Liffey so it might not be fully accurate for the first few k depending on what route they are using

mossiepark · 04-10-2024 05:50PM

https://www.boards.ie/discussion/comment/122682951#Comment_122682951

I hadn't thought of wearing the calf sleeves and I actually have skins leggings for sleeping somewhere in the house. I'll try that aswell. It's feeling better today so confident it's nothing major.

Mantis Toboggan · 04-10-2024 06:36PM

https://www.boards.ie/discussion/comment/122684362#Comment_122684362

True, shouldn't make much difference though.

Sunny Dayz · 06-10-2024 09:35PM

WEEK 16 – The next phase of training!

TAPER TIME !!!

I’ve seen a few people say this this this evening - “The hay is in the barn!”

Well done for making it this far, I know we’ve gained and lost a few novices from the bandwagon along the way. Commiserations to those who picked up an injury or found that the training wasn’t for them. Training for a marathon is a big physical and mental commitment. No doubt everyone has had a mix of great and not so great weeks during the plan. You’ve made sacrifices of your time and your energy. You’ve put in a lot of hard work and learning. It is fantastic to get to this stage, very well done. The training is hard – there's no denying that and you’re almost there now.

It's great seeing all the long runs on strava over the weekend, strong runs and plenty of time on the feet. Hopefully, you can take some confidence from knowing that you can and have covered these long distances on very fatigued legs. I believe that there’s always something to be learned from every long run, whether it goes well or not, so if you haven’t already after the last few long runs sit down now and note what went right/wrong and that will form the foundation of your race day plan.

DCM is now only three weeks away. You've been on a long road (pardon the pun!) and you are almost there, so stay calm and stay focused. It’s natural to feel a little anxious, but another phrase that is said quite often - “trust the plan” - that it’s got you to where you need to be.

Your training is not over yet - you are just moving onto the next phase of the plan – THE TAPER. The next three weeks will maintain the same structure as before, but you will notice a gradual drop in miles from previous weeks. Now is not the time to be chucking in extra miles to make up for missing some earlier in the plan, or some faster stuff - stick to the plan! You will not lose fitness. Your number 1 priority now is allowing your body to recover from the past few hard weeks so you will be in tip top form on marathon day! That doesn’t mean putting your feet up for the next 3 weeks, stick to your normal running routine.

Week one of the taper is still a fairly substantial week for both plans, as the gradual decrease in mileage begins. Boards followers will note that the Sunday recovery run becomes optional this week.

12M = 19km, 14M=22.5km

I can almost hear the collective sigh of relief at the long runs getting shorter. Did you ever think you’d look at a plan and think “oh only 14 miles this weekend”?!

From now on you’ll find you’ll be spending more time thinking about the marathon – how your training has gone and how the race will go. Remember, you are well prepared. Nobody does a perfect marathon training block, even the more experienced runners, we all have life, sickness, injury etc. However from looking at your feedback here it’s clear that the vast majority of you have put in a serious amount of quality work over the last 16 weeks. You are more prepared than a lot of runners who will be at the start line on the day. You can have confidence in yourself that you are ready and will have a good day at DCM.

The taper gives your body and mind a chance to rest, recover and prepare for your marathon. It is important to get the balance right in these final three weeks. This is about getting you feeling fresh for race day after all those miles. You may feel some niggles during the taper period. Don't get concerned as they are more than likely caused by the anticipation of the race and you being a little anxious about the challenge ahead. They will be out of your system by the time race day comes (if you are concerned always seek professional advice).

Very best of luck with this week’s training, stick to the plan and come here with any questions or worries you have, that is what we are here for. Let us know how week 15 has gone for you, in particular the last long run.

TOYO · 07-10-2024 11:43AM

Haven't done my long run yet 32k :s as I've picked up a niggle in my right lower calf. Went to the physio and said it's not a splint and I'm ok to run but I've been limping on and off and in a bit of discomfort so doing all the other scheduled distances minus that. I'm wearing compression socks after my runs, using anti inflamatory gels pre and post run and elevating. Hoping to go for the 32k this Friday.

Concerns are

I haven't done any official runs but will have to trust my practice and runs in preparation
Haven't done much by way of running elevations - might try to get to the Clonskeagh/RoadRoebuck RoadFosters Avenue stretch of the route for my shortest HHN run this week - 6.4k
Last weeks runs…

Week 27	Sep 30 - 0ct 06	Mon Rest	Tues 8.1k	Weds 8.25k	Thurs Rest	Fri 16.1k	Sat 10.15k	Cross	Tot 42.6k

This weeks plan..

Week 28	Oct 07 - Oct 13	Mon 15.3	Tues Rest	Weds 12.9	Thurs Rest	Fri 32.1	Sat Cross	Sun 6.4 Elev	66.7

Thanks for all the words of encouragement and advice

comanche_cor · 07-10-2024 12:18PM

So glad to be in the taper - OMG! :)

Last weeks running went to plan, got in my 4 runs and 2x S&C, but missed mobility.

The long run at the weekend was okay. I did the Irish 3/4 - thankfully in Longwood and not Longford ;) I had tired legs and fighting off the start of a cold so was a bit meh about it.

I struggled to get my pace steady, not sure if it was crowd, fatigue in the legs or the course. I had it in my head to finish the last 5k at MP. Again, I could not get settled into the right pace but did pick up the pace.

So overall I had a lot of positives to take away from it - fuelling is working, feel like I am learning how to push on with tired legs and I have made it to the taper! I have also learnt that I need to practice dialling in MP - so that's something to work on in the coming weeks.

Unfortunately, my right calf started to give me some grief during the run, and I am still sore today. I don't think it's a strain or anything, more tightness that is yet to release. Have a massage booked in for tomorrow so I am hoping that will loosen the calf up.

The plan for this week

Runna|Mon|Tues|Wed|Thru|Fri|Sat|Sun

Runna|S&C|9K Tempo|S&C, Yoga|10k Intevals|Rest|9k Easy|HM progressive

I will be adapting the plan this week based on my calf, skipped S&C this morning in favour of recovery. I may replace the interval session with a 2nd tempo depending on how the calf is feeling by then!

Hope to run the last half of the marathon route for my long run - don't really know the 2nd part of the course at all, think it will do me some good to get familiar with it.

Mantis Toboggan · 07-10-2024 07:58PM

Found the long run tough again, I suppose it is over 30k so it's always going to be tough. I didn't hit the wall like previously but it was a struggle towards the end.

My left foot starts to numb after 20k and pain grows worse in my foot, to the extent that I need to stop, stretch and even take off my shoes for a minute before getting going again. I'm moving into another pair of shoes this week so hopefully that sorts it.

Delighted to had made the taper, wasn't sure I'd make it. Need to start honing in now on raceday.

Trampas · 07-10-2024 08:03PM

Are you shoes on to tight or do you need a wider size or size up. Your foot will swell so is there room for it when it happens

Mantis Toboggan · 07-10-2024 08:40PM

https://www.boards.ie/discussion/comment/122694966#Comment_122694966

Actually the shoe is slightly too big, Nimbus 25 which I think are sized big. Because they were slightly too big they moved around a bit on my feet especially going up and down hills which I'm fairly sure caused IT band issues.

I eventually realised this and bought insoles which helped and strangely knee pain subsided. Downsize of this is that now it is quite tight fitting and yeah probably leading to the feet issue.

Moving into different shoes this week and I'm tempted to put the insoles in as I can tolerate the foot pain more than the knee pain.

SimpleDimple · 07-10-2024 10:25PM

Decent week done, I skipped one of the midweek 5 milers to go to the physio to get sorted for something that’s been under the surface for a while.

Felt strong for most of the lsr, I was definitely in a better mindset this week compared to last week, and as mentioned above was chuckling that this week it’s “only” going to be 14 miles.
Looking forward to thetaper and trying to hit all the runs along the way.

Sunny Dayz · 07-10-2024 10:34PM

on the countdown 😁

comanche_cor · 08-10-2024 08:37AM

https://www.boards.ie/discussion/comment/122695611#Comment_122695611

Yikes - getting very real! 😲

rosenallis · 08-10-2024 11:01AM

Hey all,

Happy with how last week went. Hit the runs and the pace I was aiming for, which I was not expecting.

Plan in 3/4 Marathon in Longwood was to go slow and do the second half at MP. I was surpised that I was able to keep that up for 10 miles to be honest. I was ahead of it most of the time unintentionally, had to pull back from times. The last 2-3 miles was a real struggle, i probably checked my watch every 100 metres! I don't know if/ how i'd mantain the pace for another 6 miles - but hopefully the crowd will help. The main downside of Sunday was the toilet breaks. They really broke my rhytym up.

I can't remember who suggest Tailwind, but it's great. The gels I struggle with and this meant i could take 3 less

Happy to be tapering. I didn't look ahead earlier in plan so i think i expected the tapering to be a bit easier! This week it's 3.8M Speed, 5 Mile Tempo, 4.7M Easy, 13.1M Long Run which seems like a lot!

TheRef · 08-10-2024 11:38AM

Now the last long run is out of the way, what are folks thinking about time goals for the big day?

Remember @Sunny Dayz asked you your dream and realistic finish times back in June… well, don't lose sight of what you originally said and from the looks of the training paces, a few of you might be aiming for must faster than your dream. You're probably the fittest you have ever been in your life, but you also need to respect the distance. I always encourage first timers to be very conservative in their target so when they get across the finish line they will be rightly thrilled with the accomplishment (and a PB) of just completing a marathon. I'm a lesson in doing it wrong - ran my first marathon in 2008, really disasspointed in the time I got, and quite running for 13 years.

ILikeBoats · 08-10-2024 11:50AM

I'm going to stick with my original goal, 4.15. Anything quicker will be a bonus.

comanche_cor · 08-10-2024 06:45PM

https://www.boards.ie/discussion/comment/122696618#Comment_122696618

Finding it hard to commit to a time goal - recent runs have helped me gain confidence. So at the moment, I think all going well on the day I can sneak in around the 4 hr mark so I am going to shoot for 3.59:59.

Although I know I will be disappointed if I don't hit this goal, I will still be happy somewhere around the 4hr mark. I had thought of going for a more conservative goal of 4h10, but after all this training, I think I may as well go for it. I am hoping that in the last few runs that I have learnt how to push through on tired and sore legs.

The only thing in the back of my mind is hitting the wall if my pace is not right. I know how horrible a feeling hitting the wall is and don't want to go there. However, thanks to the help of the mentors, I have gotten the fueling right, I have gotten the miles in the legs so I hope the likelihood of that happening is slim.

All of this, unfortunately, is with an astrix, I have unfortunately upgraded my strain to a niggle :) I will be waiting to see what the physio says on Thursday, but confident that I can get this niggle sorted.

SimpleDimple · 08-10-2024 09:45PM

Time-wise I’m aiming for 4:45. My finger in the air time back at the start of this was 4:30. I think my training times could put me close to that, but given how trolleyed I have been after the long runs I decided to be a bit less ambitious for the race. I’ll try for a negative split and see how strong I can bring it home on the day.

slingerz · 09-10-2024 02:30AM

got my long run in thereabouts on Sunday, 19.17 miles and I was struggling. Calf came at me around mile 13 and my route isn’t the most appealing with a hilly section for the final few miles, the downhills be the worst.

I would love to be sub 6 but tbh just getting to the finish line would be great for me.

rosenallis · 09-10-2024 09:31AM

https://www.boards.ie/discussion/comment/122696618#Comment_122696618

Honestly don't know. My run on Sunday went well, and it's in around the 4 hour zone if i could hold pace. It was my only real long run with any sort of form which could give me an indication.

I'm in two minds whether to go for it or not to be honest. I'd be dissapointed if i pushed it and blew up and limped home for a time i think, but am not sure, i could meet.

nullObjects · 09-10-2024 10:41AM

https://www.boards.ie/discussion/comment/122700019#Comment_122700019

I found this useful:
https://www.boards.ie/discussion/comment/122658816/#Comment_122658816

He talks a bit about reminding yourself why you are doing it and what your goal is and from there how you can figure out what your goal time should be

Mantis Toboggan · 09-10-2024 09:40PM

https://www.boards.ie/discussion/comment/122696618#Comment_122696618

My original goal was gold 4.30 hrs silver 5.00 and bronze was just to complete it and I think I'd stick with that. My training is going well for the last few weeks but I was hampered quite a bit before this.

I think everything will have to go right for me on the day for 4.30 but it is realistic, ultimately 5 hours should be manageable providing the body holds up and I don't hit the wall too hard.

Having said that just a few week's ago getting to the start line looked unlikely so to complete it would be amazing. Just 7 training runs to go, countdown is on.

irelandrover · 10-10-2024 07:45AM

I've been following this thread for a while for inspiration. I'm not doing the DCM as I'm living abroad but doing my own this weekend. This thread has really helped me through some of the tougher weeks so thanks to you all for that and good luck to everyone

TheRef · 10-10-2024 08:08AM

https://www.boards.ie/discussion/comment/122703158#Comment_122703158

Good luck in your marathon. Hopefully you get what you want from it. Maybe you will let us know how you get on and possibly share some tips after with the crew running Dublin for the first time in a couple of weeks.

It really is great that you posted this though as one of the most greatest things that we never really see from our marathon efforts is how others get inspired from what we all do. The crowds cheering us on are mostly people who would love to be able to do what we are doing or else they think we're mad, but I bet that every single person running this years marathon will, without knowing it, inspire someone else to start running.

Mantis Toboggan · 10-10-2024 11:39AM

I've 19k to do at the weekend which I'm thinking of doing at marathon pace, is this a good idea?

TheRef · 10-10-2024 11:47AM

https://www.boards.ie/discussion/comment/122703954#Comment_122703954

What does your plan say?
What are you hoping to achieve from such a long run at MP 2 weeks before your first marathon?

2024 DCM Mentored Novices Thread

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