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Dublin Marathon 2012 - Mentored Novices Thread

Younganne

It’s that time of Year Again!! People are starting to mention DCM and the Will I, won’t I? Question…. So Welcome to the Dublin Marathon 2012 Mentored Novices Thread!

Back in 2009 the first Mentored thread for Novices was set up by --amadeus-- and one of his Novices, Rainbow Kirby, mentored the 2010 Thread. One of her Novices RayCun, mentored the 2011 thread and as one of his Novices last year I will be mentoring the 2012 thread….so that’s the way it goes. There are lots of people who know lots more that me and will be sharing their wisdom with you all. It will really be a group effort and you will get to know the different names as people drop in and out to share. Some of the more experienced guys will help out with the technical & scientific end of things. But remember Once upon a time everyone was a Novice.

As a Novice last year I got wonderful support, information, tips & advice and words of encouragement on my journey and that’s what I’m hoping you will get from this thread. I hope you get to feel the camaraderie and sense of community that builds up among the posters and there are always silent followers too.

No question is too dumb to ask and I can guarantee there are many others wondering the same things as you, so just ask and someone will have encountered the same things at some stage and give you an answer.

The first piece of advice if you are thinking of doing DCM 2012 is to get going now and don’t wait for the start of the program as you really need to have a base of running fitness before you start training. By the time the plan starts on 25 June you really need to be able to cover 3 miles, using walking break is fine. The first weeks plan is for 3 x 3mile runs and a longer weekend run of 6m so use this as a guide to build towards slowly. The aim is to cover the distance, time is not important at all. Your chances of getting injured are reduced the more of a base you have and if you don’t try to do too much too soon. It’s all about progression and slowly building up your runs. Every year there are casualties from the novices group who have to drop out because of injury. And even if you don’t get injured, you will be completely exhausted by the end of training. Marathon training is hard and it will take time, patience and a good positive attitude to get to Dublin on October 29th 2012. Believe you can do it and you will!! And boy is it worth the effort!!:D

The way the thread will work is that at the start of every week, the plan for the week will be posted. I will be using the Hal Higdon Novice 1 program but feel free to check out his other programs if this one is not suitable for you. It is a tried and tested plan that will get you to the start line and over the finish line! The aim of a first marathon is to FINISH and anything else is a bonus.

By using the Higdon plan, you will be

Building up steady mileage throughout the weeks
You will be getting used to running on tired legs as its 3 runs back to back and then a longer run on the weekends
Every few weeks, there is a stepback week which allows you the chance to give the body a bit of a break.
Nearer the end of the plan there is a 20m run and this is important both physically and psychologically
There is a taper section where you wind down the miles in order to get the body rested for the big day!!!

It is a beginner’s programme and if you complete the training plan, you will complete the marathon. The plan is easy to follow, with no complicated sessions to learn about.

Other points about the Higdon novice plan.

You don’t have to run on the days he says - you might have other commitments, the weekends might be bad for you, whatever. But you should try to follow that pattern - three consecutive days of running, one or two rest days, a longer run, and then one or two rest days before you start the next week. And whatever plan you follow, you will need to do one long slow run (LSR) a week. Very soon that will become two hr and then three hours for a single run, every week. If you can’t make that kind of training commitment then this is probably not a good year for you to run a marathon.[/FONT]
The plan is an 18 week plan, and the first week will be posted on 25 June 2012 Some people like to start a week or two early, to build in a cushion for holidays, injuries, other races, and so on. That’s completely fine. You’ll want to be back on the regular schedule for the month of October, to follow the plan for tapering, but up until then its okay if you’re a week or two ahead.

So without further ado, here are a few questions for you, feel free to give a bit of information about yourself if you want, regarding why you started running, how long you are running etc…

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
What do you want to achieve? Dream finishing time and realistic finishing time?
How many days a week can you train?
Why are you running this marathon?

As time goes by there will be information about all things to do with marathon running and training. . . but in the meantime read everything you can get your hands on about marathon running and you’ll have a better idea of what to expect. The Web is a great source of information.

So lets get this show on the road:D

Here is the link to the training tracker spreadsheet

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lmguillou

Younganne wrote: »

Last week we did lap of park and then out as far as Dolphins Barn on the route, down by the canal for a bit and them back to the park, to the cars,this was 9m stage and then a lap of the park

This week we could actually start at Garda HQ carpark, so about the 4m mark, do the route in the park and continue as far as mile 11 (Dolphins barn area) and then head back to the cars and then another lap of the park.

http://dublinmarathon.ie/map-2012.pdf

The more the merrier and the miles really do fly by!!

I think I will join you as you say the more the merrier, when you say we could start at the Garda HQ are we still meeting at the papal cross though? I hope I won't be disturbed by my burning feet got new socks last night we'll see...

ncmc

DOCO12 wrote: »

Cheers for the recommendations guys. Its a good bowl of porridge I'll definitely be after:) I'll check both out, there's nearly too much choice with hotels hard to pick one.

+1 on the porridge, may try a bananna too if i'm feeling brave. What't the betting those Americans were seriously regretting that fry up round about mile 16

Pacing Mule

DOCO12 wrote: »

Hi All
Can anybody recommend a good place to stay for the marathon? I'm very worried about getting my good nights sleep and a good feed the evening before and the morning of.
Thanks

I'm booked into the Maldron Hotel cardiffs lane. It's 1-1.5km from the start and finish areas, (ideal warm up territory) should be quiet enough sleeping wise on Sunday night given the location and for €20 you can get a late check out which allows you to stay until 4.00pm. So we're booked into a family room that will accomadate us all on the Sunday night, the family have a base to head back to and I may have a room for a shower after the marathon (mightn't get back before 4 !!!!!) Worked out at €129 which I think will be well worth it.

Younganne

davemcmahon wrote: »

I may join you on this. I had planned to do my 20 miler in the park or the course on Sunday morning so this would suit.

lmguillou wrote: »

I think I will join you as you say the more the merrier, when you say we could start at the Garda HQ are we still meeting at the papal cross though? I hope I won't be disturbed by my burning feet got new socks last night we'll see...

As i said the more the merrier. I think we won't confuse the issue so we'll stick with the Papal Cross carpark at 8.30am, we usually gather at the entrance. If you want to PM me with mobile numbers i'll return my so that if anyone gets delayed we won't be gone without them.

It'll be nice putting names & faces together too!

rasher_m

Younganne wrote: »

As i said the more the merrier. I think we won't confuse the issue so we'll stick with the Papal Cross carpark at 8.30am, we usually gather at the entrance. If you want to PM me with mobile numbers i'll return my so that if anyone gets delayed we won't be gone without them.

It'll be nice potting names & faces together too!

I think I will join you as well.

Younganne

This was put up by RayCun on the marathon thread today.
Great Advice from last years mentor and i have to agree with everything he says.
Remember the first marathon is all about the achievement, the atmosphere and getting around in the most comfortable run possible. There'll be plenty of time for time goals!!:D

List of Pacers for DM 2012

3:00
Robert W
Abhainn
Pronator

3:15
liamo123
Surewhynot!
Ray Lanigan
TFBubendorfer

3:30
Wounded Knee
JackyBack
Grellan
Robinph

3:45
Menoscemo
CorkRunning
Paul D
Claralara

4:00
Oisin11178
RunningCoach
Ruthann S
Breffni Blue

4:15
Kandikane
Marthastew
digger2d2
ankers99

4:30
Ultraman1
Moneystealer1
Izoard
tHEvAGGABOND

5:00
Clareman07
Belcarra
Hot to trot

Following the success of the pacers over the past few years we have included them again this year. There will be pacers for the following times: 3.00, 3.15, 3.30, 3.45, 4.00, 4.15, 4.30 and 5.00.

They will run the race at a steady pace throughout, and aim to finish a few seconds under each time band. To be paced by them during the race, just turn up at the start, look for the runners wearing backpacks with large flags, and stand behind the corresponding time.
(Note that 3:45 will start at the front of Wave 2,
4:15 will start at the front of Wave 3. All others will start in their appropriate starting zone).

If you want to break 4 hours then run with the 4 hour pacers and stick with them. If you are fit enough to run a 4-hour marathon, you won't fall behind.

If, on the other hand, you are not fit enough to run a 4 hour marathon then starting at an even faster pace will only hurt you and result in an even slower time.

The marathon is not about running fast, it is about preserving energy. If you waste energy early on by running faster, you are only going to run into even bigger problems later on. Every 1 minute you run too fast in the first half will cost you at least 2 minutes in the second.

The same applies for every other time target as well, obviously.

blockic

Pageant Messiah wrote: »

I'm booked into the Maldron Hotel cardiffs lane. It's 1-1.5km from the start and finish areas, (ideal warm up territory) should be quiet enough sleeping wise on Sunday night given the location and for €20 you can get a late check out which allows you to stay until 4.00pm. So we're booked into a family room that will accomadate us all on the Sunday night, the family have a base to head back to and I may have a room for a shower after the marathon (mightn't get back before 4 !!!!!) Worked out at €129 which I think will be well worth it.

Ive booked in here as well PM after you recommended it couple months back. The late check out on the Monday is a real insentive!

RayCun

Younganne wrote: »

Great Advice from last years mentor and i have to agree with everything he says.

Can't take the credit, I just copied and pasted from TFBubendorfer's comment

(He was the 3.30 pacer I followed last year)

joe40

I have booked into the Camden court hotel. I'm not that familiar with Dublin but according to the street maps it looks fairly close to the starting line. It's surprising for a bank holiday weekend that there still seems to be good availability and reasonable value in dublin hotels.

docrock

joe40 wrote: »

I have booked into the Camden court hotel. I'm not that familiar with Dublin but according to the street maps it looks fairly close to the starting line. It's surprising for a bank holiday weekend that there still seems to be good availability and reasonable value in dublin hotels.

With the improvement in roads & the reccession i'd say that a lot of people within a few hrs drive of dublin are now commuting where as they would have booked in previously, plus with marathons springing up all over the place its not the only gig in town anymore - IMO,its still the one to do though;);)In fairness dublin hotels are a lot cheaper now than they were previously so theres good value around.

ncmc

docrock wrote: »

With the improvement in roads & the reccession i'd say that a lot of people within a few hrs drive of dublin are now commuting where as they would have booked in previously, plus with marathons springing up all over the place its not the only gig in town anymore - IMO,its still the one to do though;);)In fairness dublin hotels are a lot cheaper now than they were previously so theres good value around.

That's very true docrock, I was undecided about whether I'd drive up on the morning or stay over... and I'm in Cork! I decided it would add too much stress to the situation having to get up so early and worrying about parking/being late etc. But I was tempted to come up on the morning. As it it, I'm looking forward to the night in Dublin, looking forward to going for a nice meal the night before and having a look round the city. I think i'd be a bag of nerves if I was at home!

miguelk

Hi, bit of a final freak out here with my last LSR.

I was training for sub 4 but upped the goal to 3:45 based on my HM time.

Since then I've been second guessing my training paces, and a dodgy stomach from gels for the 19 miler didn't help things either.

So I want to get this one right. A good (but tough) LSR to bring back a bit of confidence! Ideally with some of it at PMP.

Does this sound ok? (goal pace for marathon will be 8:35 min/miles)

20 miles
2 x 9:50 min/mile (warm up)
10 x 9:20 min/mile
6 x 8:35 min/mile (PMP)
2 x 9:20 - 9:50 (warm down)

Any advice would be great, thanks.

Good luck to everyone on their final high milage LSR's this weekend.

RunningKing

miguelk wrote: »

Hi, bit of a final freak out here with my last LSR.

I was training for sub 4 but upped the goal to 3:45 based on my HM time.

Since then I've been second guessing my training paces, and a dodgy stomach from gels for the 19 miler didn't help things either.

So I want to get this one right. A good (but tough) LSR to bring back a bit of confidence! Ideally with some of it at PMP.

Does this sound ok? (goal pace for marathon will be 8:35 min/miles)

20 miles
2 x 9:50 min/mile (warm up)
10 x 9:20 min/mile
6 x 8:35 min/mile (PMP)
2 x 9:20 - 9:50 (warm down)

Any advice would be great, thanks.

Good luck to everyone on their final high milage LSR's this weekend.

Looks very well planned to me.
Maybe try different gels?
Best of luck with it!

Pacing Mule

Got out for a small (can't say quick) 5k this morning. The pain in the leg is a lot easier to push through when you're confident it's muscular rather than a fracture.

That said it was tough going - I feel like I've lost months of fitness. Needed a couple of walk breaks inbetween. I know it will come back a lot quicker than it took to get there in the first place but it's still a bit of a shock to see how far behind I am !

shortie_chik

Younganne wrote: »

Hey guys, anyone who wants company on the LSR this weekend, there are runs planned for both Sat & Sun mornings.

Check it out http://www.boards.ie/vbulletin/showthread.php?p=81097671#post81097671

FiiFii & I were going to do a 20m LSR on Saturday morning at 10am, meeting at Dublin Zoo & covering the DCM route excluding the Phoenix Park bit. You can see our route here.

The pace will be sloooow (11-12 min miles), include a stop into a shop for water somewhere along the way, and probably a pee stop too! Expect it to take about 4 hours. If that suits anyone on here, you're welcome to join us!

(I'll put this on the other thread too, but they seem like hardcore runners over there!

)

miguelk

RunningKing wrote: »

miguelk wrote: »

Hi, bit of a final freak out here with my last LSR.

I was training for sub 4 but upped the goal to 3:45 based on my HM time.

Since then I've been second guessing my training paces, and a dodgy stomach from gels for the 19 miler didn't help things either.

So I want to get this one right. A good (but tough) LSR to bring back a bit of confidence! Ideally with some of it at PMP.

Does this sound ok? (goal pace for marathon will be 8:35 min/miles)

20 miles
2 x 9:50 min/mile (warm up)
10 x 9:20 min/mile
6 x 8:35 min/mile (PMP)
2 x 9:20 - 9:50 (warm down)

Any advice would be great, thanks.

Good luck to everyone on their final high milage LSR's this weekend.

Looks very well planned to me.
Maybe try different gels?
Best of luck with it!

Thanks RK. My plan is to test couple of miles at pmp during it- its my last chance to quench this little doubt about my pmp, which would fester over the taper period and drive me nuts.

Ya, bringing new gels to carry but planning on not using them.
Tested them last wk on my shorter lsr and they were fine.
I think I just took the last ones too quickly But the taste of them would still churn my stomach.

All systems go so,much appreciated.

Deedee2012

shortie_chik wrote: »

Younganne wrote: »

Hey guys, anyone who wants company on the LSR this weekend, there are runs planned for both Sat & Sun mornings.

Check it out http://www.boards.ie/vbulletin/showthread.php?p=81097671#post81097671

FiiFii & I were going to do a 20m LSR on Saturday morning at 10am, meeting at Dublin Zoo & covering the DCM route excluding the Phoenix Park bit. You can see our route here.

The pace will be sloooow (11-12 min miles), include a stop into a shop for water somewhere along the way, and probably a pee stop too! Expect it to take about 4 hours. If that suits anyone on here, you're welcome to join us!

(I'll put this on the other thread too, but they seem like hardcore runners overe there! )

That sounds pretty much what I did on wednesday, including shop & pee stop, did 11.30 min miles, pity I have it done I'd have joined you, it was very very hard to do it on my own. Will I see you following the 5 hour pacers on the day or what's your plan?

dazza21ie

joe40 wrote: »

I have booked into the Camden court hotel. I'm not that familiar with Dublin but according to the street maps it looks fairly close to the starting line. It's surprising for a bank holiday weekend that there still seems to be good availability and reasonable value in dublin hotels.

Staying there too Joe. Stayed there last year also and it was quite convenient. There were plenty of marathoners staying there last year. Has the added plus of free parking too. Might see you about!

dazza21ie

Younganne wrote: »

List of Pacers for DM 2012

3:00
Robert W
Abhainn
Pronator

3:15
liamo123
Surewhynot!
Ray Lanigan
TFBubendorfer

3:30
Wounded Knee
JackyBack
Grellan
Robinph

3:45
Menoscemo
CorkRunning
Paul D
Claralara

4:00
Oisin11178
RunningCoach
Ruthann S
Breffni Blue

4:15
Kandikane
Marthastew
digger2d2
ankers99

4:30
Ultraman1
Moneystealer1
Izoard
tHEvAGGABOND

5:00
Clareman07
Belcarra
Hot to trot

Wow, getting to run with a real boards celeb! Definitely not changing any targets now!

blockic

Pageant Messiah wrote: »

Got out for a small (can't say quick) 5k this morning. The pain in the leg is a lot easier to push through when you're confident it's muscular rather than a fracture.

That said it was tough going - I feel like I've lost months of fitness. Needed a couple of walk breaks inbetween. I know it will come back a lot quicker than it took to get there in the first place but it's still a bit of a shock to see how far behind I am !

Stick with it PM, you'll make the 29th!

shortie_chik

Deedee2012 wrote: »

That sounds pretty much what I did on wednesday, including shop & pee stop, did 11.30 min miles, pity I have it done I'd have joined you, it was very very hard to do it on my own. Will I see you following the 5 hour pacers on the day or what's your plan?

Fair play for going that distance on your own! I've done the last 2 very long weekend runs with FiiFii & it's made such a difference

I expect I will be hanging around the back near the 5h pacers; 430 is unrealistic & I don't want to head off fast & crash

I think I'll set my Garmin for an 11:30 min mile pace, but run according to how my legs feel, using the virtual pacer more to be sure I'm not starting too fast! I wasn't planning to stick with a race pacer though; I can be sure I'll want to stop to pee at some stage & I'm going to walk through the water stations (well some, not all!) & I don't want to be getting stressed about pacers getting out of my sight! :eek:

Deedee, are you going with the 5h pacers? Besides FiiFii (who I met through this thread), I don't know anyone else doing the DCM so would be nice to spot some friendly faces!

Deedee2012

shortie_chik wrote: »

Deedee2012 wrote: »

That sounds pretty much what I did on wednesday, including shop & pee stop, did 11.30 min miles, pity I have it done I'd have joined you, it was very very hard to do it on my own. Will I see you following the 5 hour pacers on the day or what's your plan?

Fair play for going that distance on your own! I've done the last 2 very long weekend runs with FiiFii & it's made such a difference

I expect I will be hanging around the back near the 5h pacers; 430 is unrealistic & I don't want to head off fast & crash I think I'll set my Garmin for an 11:30 min mile pace, but run according to how my legs feel, using the virtual pacer more to be sure I'm not starting too fast! I wasn't planning to stick with a race pacer though; I can be sure I'll want to stop to pee at some stage & I'm going to walk through the water stations (well some, not all!) & I don't want to be getting stressed about pacers getting out of my sight! :eek:

Deedee, are you going with the 5h pacers? Besides FiiFii (who I met through this thread), I don't know anyone else doing the DCM so would be nice to spot some friendly faces!

Going to start with the pacers anyway, I usually go too fast at the start of the LSR's and if that's the case on the day I will die in the latter stages, so it's more to keep me slow for the first half to give me the best chance of enjoying the second half and not keeling over! We'll have to arrange a way of spotting fellow mentored novices on the day. I'll be the one at the back anyway!

shortie_chik

Deedee2012 wrote: »

Going to start with the pacers anyway, I usually go too fast at the start of the LSR's and if that's the case on the day I will die in the latter stages, so it's more to keep me slow for the first half to give me the best chance of enjoying the second half and not keeling over! We'll have to arrange a way of spotting fellow mentored novices on the day. I'll be the one at the back anyway!

I'm #13039, and will probably be wearing a bright YELLOW jacket

career_move

Good luck with the long runs guys. Its so cool the way ye're all meeting up. Jealous. Lots.:pac:

Dilbert75

career_move wrote: »

Good luck with the long runs guys. Its so cool the way ye're all meeting up. Jealous. Lots.:pac:

Likewise - going to be doing my 20m tomorrow on the N25 in Wexford. On my tod :-(

DOCO12

blockic wrote: »

Pageant Messiah wrote: »

I'm booked into the Maldron Hotel cardiffs lane. It's 1-1.5km from the start and finish areas, (ideal warm up territory) should be quiet enough sleeping wise on Sunday night given the location and for €20 you can get a late check out which allows you to stay until 4.00pm. So we're booked into a family room that will accomadate us all on the Sunday night, the family have a base to head back to and I may have a room for a shower after the marathon (mightn't get back before 4 !!!!!) Worked out at €129 which I think will be well worth it.

Ive booked in here as well PM after you recommended it couple months back. The late check out on the Monday is a real insentive!

Maldron fully booked for the 28th, the late check out was really selling it to me. Ah well back to bookings.com

curr33

SnailsPace wrote: »

Any recommendations on anti-chafe cream?

I got sport shield in runways and not a bother since. Simple roll on for about €12. Well worth it!

ncmc

DOCO12 wrote: »

Maldron fully booked for the 28th, the late check out was really selling it to me. Ah well back to bookings.com

Ballsbridge Hotel offer late check out too DOCO! Think there's still availability too!

dechol

I am really worried.went out for my ten mile run last night and had a great run but woke up this morning and my lower left shin is really sore. Getting progressively worse all day. Went for short walk and was very sore to walk on. No way I could run on it . Meant to do five mile today but skipped but thinking of twenty mile Sunday? Hopefully will get to see physio tomorrow. Anyone know good physio in Dublin 8 6 ???

menoscemo

dechol wrote: »

I am really worried.went out for my ten mile run last night and had a great run but woke up this morning and my lower left shin is really sore. Getting progressively worse all day. Went for short walk and was very sore to walk on. No way I could run on it . Meant to do five mile today but skipped but thinking of twenty mile Sunday? Hopefully will get to see physio tomorrow. Anyone know good physio in Dublin 8 6 ???

If you can make it to Dundrum/Ballinteer, then Ciaran Fitz is your only man (aka 'the magician') http://cfphysicaltherapy.com/