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Dublin Marathon 2010

RayCun

Can't believe there isn't one of these up already....

Who's in? And what's your target time?

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RayCun

It's taper time! Time to start reducing your weekly mileage. At this point you're not going to increase your level of fitness, you just want to maintain your current level, while giving your body a chance to recover from the last few weeks.

Peckham

RayCun wrote: »

Time to start reducing your weekly mileage.

Reduce it from my grand total of 4 miles last week?

robinph

Peckham wrote: »

Reduce it from my grand total of 4 miles last week?

I've done nothing in the last week since doing a 19 miler on the 26th.

pdiddyw

Great , thanks fo the advice, I'm very tempted to do a 20/21 mile run again but will listen to the experts on this one and hold off!!and do taper work.....hopefully will have enough in the tank on the day but sure i will..cheers and will check out the Hal Higdon plan

thanks

Aimman

If anyone is starting to feel a bit anxious about the taper or frustrated about the sudden fall off in miles etc. This article is definitely worth a read to let you know we are all in the same boat, and its normal.

TFBubendorfer

Aimman wrote: »

If anyone is starting to feel a bit anxious about the taper or frustrated about the sudden fall off in miles etc.

Yes, I'm definitely frustrated. I haven't done a long run in 4 weeks and 3 days. I just don't think that article is going to help me.

rovers_runner

Useful article, I always find the carbs/weight thing a problem in the last two weeks.
This year I've finally got a diet under control so am going to be strict with that and aim to get to the start line as light as possible without going hungry.

Surely the only day to really go high carb is an evening or two before the race?

Aimman

TFBubendorfer wrote: »

Yes, I'm definitely frustrated. I haven't done a long run in 4 weeks and 3 days. I just don't think that article is going to help me.

I think I'm the same as you, I havent gone above 15M since Dingle and that was a couple of weeks ago. You're better off ignoring the article, getting the urge to keep up the long runs when in fact, you havent done any, lol.

Badbark

Time|Name|Comments|Actual
|||
Sub 3.00|||
Sub 2:35|Heffsarmy|Anything faster will be a bonus, first time running Dublin
Sub 2:45|Tunguska|Beat last years time
2.55|smmoore79||
2.55|pablot|3.01min in dub last year. its funny how the brain gets tired and you forget about that little point 2 of a mile at the end and cant figure where the sub 3 went

|
2.55|Timmaay|1st Marathon, and I'm only just back from breaking my shoulderblade so this will be fun!
2:59:59|Elfoyzer|3:29 p.b (2008) but disappointing DCM last year following IM Switzerland, just know I can run better than that!
2:59:59|Bloody Nipples|4th Marathon, ran 3:15 in Cork, hopefully knock 15-20 mins off by increasing the mileage|
2:59:xx|donothoponpop|Third (time lucky) Dublin, will hold onto the pace group for as long as I can!|
2:59:xx|misty floyd|2nd Dublin, last year was a disaster. 3:00:30 in April in Rotterdam but gone down hill hard since then. 12 weeks to get back to fitness and a little fitter again

. 100% effort|

Sub 3.15|||
3.03|earlyevening|Just want to edge a little better than last year's 3:07|
3:14:59| Bart simpson|2nd marathon, PB is 3:29:14 in DCM09
3:14:59|NeedsTraining|6th marathon, first Dublin. Would like to break 3:10 but don't think it is possible for me this year|
3:14:59 | figs | 3rd Marathon. 2nd DCM. Hit wall at 20 on both previous occasions. Business to finish this year. |
3:15|Condo131|20th Marathon, 1st since Dub '03. Hope to make Boston M55 (3:45) May adjust target down|
3:15|MaroonTam|1st Marathon. Its a Push but training for it (might end up 3:20)|
3:15 |Potsy11 |5 Marathon. Ran 3.27 last year. Got onto training a bit late so hope to be in better condition|
3:14:50|Krusty_Clown|3:15 Pacer (Provisional - pending approval and non-injury)
3:14:50|Rebelrunner|4th marathon & would be delighted to break ambitious 3.15.
3:14:50|ronanmac|An ambitious jump from last year's 3:55 but if McMillan says it can be done

. Training for 3:10 so as to be able to run 3:15 without too much of a fade at the end
3:14:49|robinph|I know I can run faster, but I know I'll not have trained enough. Plan is to just follow the clown to stop me going off too fast and then leave him for dust in the latter stages. Hopefully|
3.15|pgmcpq|A bit of a stretch target (3.47 earlier this year), was thinking 3.20 ...but training/results have gone well.
3:14:59|Badbark| Hoping to break 3:15 for a GFA entry into London 2012. My current PB is 3:26:45|
Sub 3:30|||
3.19.59|Diggy78|Might be ambitious trying to shave 5 mins off last year but why try to break 3:22,

|
3:29:59|TFBubendorfer| Hopefully will be the other quarter of the same pace group and looking forward to seeing Peckham cracking the whip when the pain hits around UCD

||||
3:29:59|RedB|3rd DCM. 4:50 last year but ran 3:58 in GLR and hope to increase the mileage and intensity. In for a penny......|
3:29:59|LeCheile| Yet another pacer

|
3:29:59|Almac06|2nd Dublin, ran 3:58 last year and am hoping to break 3:30 this year - May need a jockey-back for the last few

|
Sub 3:45|||
3.3x|BrokenMan|First time out and its probably ambitious.Going to go for it anyway|
3.3x|Moycullen1|12th Marathon, anything under 3:40 would be a PB|
3.40|Doledude86|2nd Dublin Marathon went 3:56 last year would like to go 3:40 this year|
3:4X|sarsfieldsrock|Be the best I can!|
3:44:59| Louthandproud| Setting an ambitious target after finishing in 4:12 last year, feel I can achieve if I get the training done |
3:45|itsalltrue|there we go|
3:45|Tipp man running|Injury permitting hope to break this time for the first time

|
3:45|Aimman|And I'm blaming Oisin if I don't, cos he's giving me a jockey back!|
|||
Sub 4.00|||
3.55|RayCun|First time out, so not too ambitious (I hope)|
3.59.59|Hawkwing|3rd marathon, 3rd Dublin, sub-4 or die trying

|
3:59|christeb| Pacer. Shoe-horning myself in here with the legend that is shotgunMCOS, looking forward to meeting (and verbally abusing) you all on the day

|
3:59|mfdc| 2nd time, just want to run to the end really; blew up very badly last year. |
3:59|neilc|2nd DCM, foolishly ran injured last year and bombed. Everything going great this year, fingers crossed. Secretly hoping for 3.45 but would be delighted to do sub 4.|
Sub 4.30|||
4.29:59|Brophya2007|First Marathon all going well, Sub 4:30 would be nice|
4.29:30|Izoard|Pacer - Even-split marathon will be a result

|
4.29.59|Blueskye|Died an absolute death at DCM last year so would be very happy with 4.29
4.29.59|Red Belly|1st marathon. Finish would be good. Sub 4:30 would be great|
4.2?:??|Racheljev|Crap time last year so want a 4 something time this year!|
4:15:00|rovers_runner|Halfway between my "potential" from 5k/10k and my most recent time|
4:15:00|hot to trot|
4:20|ilovetorun|I would be delighted with myself if I got in sub 4.30 and even more delighted if I got in ahead of 4.20 |
4.24.55|Rainbow Kirby|2nd marathon, 2nd Dublin - training has sucked, faster than last year would be nice.|
4.20.00|jcsmum|1st timer, so would be thrilled to run the whole route|
Going for a Finish|||
4:30 to 5:00|Meathcountysec|First Only Marathon ever, just want to run all the way|
N/A|munsterbear|first marathon and just aiming to finish
N/A|Puck|First marathon, I don't care about time.
4.40|littlebug|just want to enjoy it and not kill myself.

thedeal

Can anybody share the tapering they will be doing over the next 2 weeks.

Just want to get an idea of what people are doing and if I am doing likewise.
This is my first DCM and looking for a sub 4:00. Did the Athlone 3/4 on Sunday.. hilly very hilly but completed it in 2.46 so happy with that and still had a good bit in me at the end so if all goes well I am on course for sub 4 i hope!!:rolleyes:

RayCun

thedeal wrote: »

Can anybody share the tapering they will be doing over the next 2 weeks.

Last week - 5 easy Tuesday and Thursday, 8 at marathon pace on Wednesday, 20 LSR on Saturday (38 miles)
This week - 5 easy Tuesday and Thursday, 5 at marathon pace on Wednesday, 14 LSR on Saturday (29 miles)
Next week - 4 easy Tuesday and Thursday, 4 at marathon pace on Wednesday, 8 LSR on Saturday (20 miles)
Final week - 3 on Tuesday, 2 on Wednesday, Friday and Sunday, all easy with probably a few strides thrown in (9 miles)

Badbark

thedeal wrote: »

Can anybody share the tapering they will be doing over the next 2 weeks.

Last week - 15 miles MP, 6 including 4 tempo, 5 easy, 22 miles including last 6 at MP and 6 easy with 10 x strides

This week – 13 miles MP, 5 easy, 6 including 6 x 800 10k pace, 17 easy and 6 easy
Next week – 6 miles MP, 5 easy, 8 including 4 x 1 mile at 10 pace, 6 easy and 13 easy
Final week – 6 easy, 5 including 3x 1 mile at 10k pace, 4 miles easy with 6 x strides and 2 easy

Bez Bing

Can anyone tell me what the difference between strides and marathon pace is? I thought these were the same thing?

RayCun

Bez Bing wrote: »

Can anyone tell me what the difference between strides and marathon pace is? I thought these were the same thing?

Strides are short bursts of speed, about 15 seconds of running at about 80% effort. During the strides you be going much faster than marathon pace, but they don't last long.

Moycullen1

Different people have different ideas of what strides are. Personally speaking I think strides are controlled bursts of between 50 and 100m at roughly 400m pace. The important thing is that you don't need a recovery period after each rep. You should be able to go back to jogging between each one.

EDIT: Just spotted RayCuns post. Sorry for the repetition!!

Bez Bing

Moycullen1 wrote: »

Different people have different ideas of what strides are. Personally speaking I think strides are controlled bursts of between 50 and 100m at roughly 400m pace. The important thing is that you don't need a recovery period after each rep. You should be able to go back to jogging between each one.

EDIT: Just spotted RayCuns post. Sorry for the repetition!!

So mini fartleks?

RayCun

Bez Bing wrote: »

So mini fartleks?

Yeah, pretty much. The idea is the same, to run short periods at a faster pace than you could sustain for a long period.

Krusty_Clown

Running form is also very important when running strides or fartleks, and the runner should focus on proper running form when performing either of these exercises. It's not about running fast, it's about accelerating to target pace with good form and maintaining that form right through the stride/fartlek until you return to standard pace. So I have read anyway!

asimonov

FWIW, i have found a good way to get quality strides done is to run diagonals on the local GAA / Soccer pitch...so run the diagonal and then jog the short side for recovery and then run the opposite diagonal again.

Then if i have to do 8 / 10, I take them in pairs and use each pair to focus on different elements of running form...so pair one is relaxed head / shoulders, pair two is relaxed arms / three is core / hip and four is light / quick feet - then the final one would be trying to put all the elements together.

Krusty_Clown

asimonov wrote: »

FWIW, i have found a good way to get quality strides done is to run diagonals on the local GAA / Soccer pitch...so run the diagonal and then jog the short side for recovery and then run the opposite diagonal again.

Then if i have to do 8 / 10, I take them in pairs and use each pair to focus on different elements of running form...so pair one is relaxed head / shoulders, pair two is relaxed arms / three is core / hip and four is light / quick feet - then the final one would be trying to put all the elements together.

Just for completeness: The average diagonal of a GAA pitch is about 159m, while the typical soccer pitch diagonal length would be 125m. Great strategy Asimonov.

pudgeydev

Hey all,
Two quick questions about the big day..
The gf is coming along to support, I'd love to meet her when the going gets tough, anywhere from 21-24, and near the finish, is there any public transport where she could go from around there back to the finish line before I get there? Luas would be the only option I'm guessing. (I've seen people mention bikes, but that wouldn't suit as she doesn't know the place).
Also, can anyone recommend a place to meet her once it's all done? She should be around the finish line anyway but afterwards you're herded through a big area and it's easy enough to get lost.
Any street there close by that'd be handy just off that area?
Thanks!

plodder

pudgeydev wrote: »

Hey all,
Two quick questions about the big day..
The gf is coming along to support, I'd love to meet her when the going gets tough, anywhere from 21-24, and near the finish, is there any public transport where she could go from around there back to the finish line before I get there? Luas would be the only option I'm guessing. (I've seen people mention bikes, but that wouldn't suit as she doesn't know the place).
Also, can anyone recommend a place to meet her once it's all done? She should be around the finish line anyway but afterwards you're herded through a big area and it's easy enough to get lost.
Any street there close by that'd be handy just off that area?
Thanks!

Outside UCD might be a good place. That's where the despair and anguish usually hits me

And the dual carriage way isn't closed there so she can get out and back in on the bus easy enough.

RayCun

pudgeydev wrote: »

The gf is coming along to support, I'd love to meet her when the going gets tough, anywhere from 21-24, and near the finish, is there any public transport where she could go from around there back to the finish line before I get there? Luas would be the only option I'm guessing.

I think your best bet is to meet around mile 18, in Milltown. The LUAS goes right over the route. I don't think there are good public transport options for the later miles.

menoscemo

RayCun wrote: »

I think your best bet is to meet around mile 18, in Milltown. The LUAS goes right over the route. I don't think there are good public transport options for the later miles.

The last 5 miles travels pretty much in parallel with the Dart.
The Sandymount stop is no further than 200m from the RDS which you will be running past at around mile 24.

The sydney parade stop is just beside where you turn from nutley lane onto the merrion rd at about 22.5 miles. She could get the dart back to Pearse St which would leave her just a few hundred yards from the finish line.

tunguska

pudgeydev wrote: »

Hey all,
Two quick questions about the big day..
The gf is coming along to support, I'd love to meet her when the going gets tough, anywhere from 21-24, and near the finish, is there any public transport where she could go from around there back to the finish line before I get there? Luas would be the only option I'm guessing. (I've seen people mention bikes, but that wouldn't suit as she doesn't know the place).

Jaysus Im not sure you'd want your girlfriend to see you at that point in the race! Maybe at the 5 or at most 10mile point. But at 21-24 you wont be a pretty sight........
All joking aside though, you'll be in the most difficult point of the marathon so you'd need all your powers of concentration at that stage. So it might knock you or have some sort of adverse affect seeing your girlfriend at that point. I know when Dick Beardsley was battling it out with alberto salazar in the last few miles of the 1982 boston marathon he was starting to think about his wife, his mother, his father and it was acting as a hindrance not a motivator. So he had to just focus on the race, his legs moving, his breathing, anything but the people close to him.
I dunno, maybe it would be of some benefit to you to have the missus there at 21-24, but at the same time it could go in the opposite direction and act as a hindrance.

hot to trot

For meeting up afterwards, the old original entrance to the National Art Gallery is a brill spot.If it is raining she can wait inside free. It is on one side of the square. As YOu enter the square and face the finish line its on the right hand side.
When you cross the line you continue forward and get your medal tshirt and drinks then you go around the corner to the right. Here you are on the side opposite the gallery. This is where you can get your photo taken and sit and eat your grub/take your drinks.This is still restricted to runners only. Here you can cry and feel smug etc and also where the chartered physio tent with the cool down exercises are done. Continue clockwise around the square and the next side is through the barrier into the crowds.
The gallery entrance is on this side. last year, i stood here and the person beside me was all agitated cos the person he was meeting said they were at the entrance and he said HE was and they couldnt see each other. BUt the other person was at the new wing modern entrance around the corner facing the side of trinity college. So make sure its the origninal entrance beside the back of the dail.
Its a lovely place to meet. Bring a ring, you can propose while you are still high

pudgeydev

Oh God, why ruin a great weekend with a proposal!!
Thanks for all your replies, ideally I'd like to see her around 22.5 as it'll give me something to look forward to when the going really is getting tough. Plus if i'm losing it in my head (I'm pretty sure I have it in the legs, but could lose it in my head, if that makes sense) seeing her will give me a boost as I'll want to show off!
Sydney Parade it is, followed by a marriage dodging meet up at the National Arts Gallery!

firsttimer

Firstly I have to say thanks to this forum for lots of information in the run up to DCM - it has been great to hear what others are doing and get advice!
Now that the long runs are over I am trying to figure out what pace is going to be realistic for dublin - my first marathon. I really want to enjoy the experience but also want to do the best I can - would LOVE sub 4 - my best half marathon is about 1.56, 10 mile race time from the Frank Duffy was 1.24 and did Athlone 3/4 in 3.05 at the weekend (Hilly!!). I have 3 19/20 milers done at the stage as LSRs. - Is sub 4 realistic or would I be better off starting slower and being happy with something like 4.15/4.30? I suppose I don't really don't want to blow up by pushing it but also don't want to do as well as I can...any thoughts?

BrokenMan

trats wrote: »

When will we get the first "I've been training for the last 6 months but...."

http://www.boards.ie/vbulletin/showthread.php?t=2056052609

didn't take long

Gringo78

asimonov wrote: »

FWIW, i have found a good way to get quality strides done is to run diagonals on the local GAA / Soccer pitch...so run the diagonal and then jog the short side for recovery and then run the opposite diagonal again.

Then if i have to do 8 / 10, I take them in pairs and use each pair to focus on different elements of running form...so pair one is relaxed head / shoulders, pair two is relaxed arms / three is core / hip and four is light / quick feet - then the final one would be trying to put all the elements together.

The kenyans train 1 session a week like this on the diagonals.....I think they do a massive amount of reps, almost to exhaustion.