nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

Child Item

DCM 2014: Mentored Novices Thread

Ososlo

Welcome to the by now legendary DCM Mentored Novices Thread for 2014 and I am your host, Ososlo

History of this thread:
There have been 5 legs of the DCM Mentored Novices Thread starting in 2009 when Amadeus kickstarted as the first mentor. He passed the baton in 2010 to rainbow kirby who in turn passed it into the trusty hands of Raycun in 2011. 2012 saw Younganne taking the lead with a huge group of runners behind her and passed the baton to career_move who sprinted ahead like lightening to take the novices to the 2013 DCM. The baton hasn’t been dropped yet and the mentors and novices haven’t stepped out of their lanes so let’s hope we continue to surge ahead in the same vein for the 6th leg for DCM 2014!

Who is this thread for and what happens on this thread:
If you are doing Dublin City Marathon for the first time this year, then this thread is especially for you. If you are a little more experienced having already done a marathon, you are also welcome to join in the fun.We have two possible training plans for you to follow and we are here to guide you in your training. This forum encourages discussion about all aspects of your training and we are lucky to have a plethora of experienced runners and expert on running technicalities available to answer your questions so don’t be afraid to ask any about anything you like, no matter how stupid you think it might sound. We are here to help:) You are also invited to keep track of your mileage from June 23rd until DCM on the Google Doc tracker sheet linked to at the bottom of this post.

Should you do DCM this year:
To run DCM this year, ideally you'll currently be running a few days a week at this stage, be able to comfortably run 20 miles per week by the time the plan starts on June 23rd and you will have been running at least a year. However, if you're not currently at that level, but feel you can get comfortably up to running 20 miles per week by June 23rd then this thread is for you too. You might be fit from other sports and be able to get up to speed quickly enough.
If you want to do DCM this year but you would struggle to get up to 20 miles per week comfortably by the end of June and you're not very fit, then you should strongly consider putting it off for another year. Yes you will still be able to complete a marathon on October 27th, but as this is a running forum we want all the novices to attempt to fully run their first marathon or at least the majority of it.
Look ahead at the schedule for the 18 weeks. Have you many social events which might impinge on getting your long runs done at the weekends? It might be ok to miss one, but you really don't want to be missing more than that, so can you fit them in around your busy lifestyle? If the answer is yes and you're willing to make some sacrifices to get them done then you'll be fine.
Running a marathon is a fantastic goal to have but you must be prepared for it. Anyone can complete a marathon but not everyone can run one from start to finish at a good (it’s all relative) pace. To run a successful marathon you should be committed to your training and take it seriously whilst enjoying it. The key to this is to follow a plan and train smart.

Some Golden Rules for Marathon Training:

Follow a plan and stick to the plan. You can use one here or any other one, but follow a plan
Don’t miss runs (especially your weekly long run which is integral to the build up to the marathon)
Don’t make up for missed training as this is a recipe for injury and/or illness
Don’t run on an injury or ignore a constant niggle and don’t run when sick and seek professional help about your problems sooner rather than later. If there is something abnormal going on with your body during training, seek professional help
Prepare and practice in every way you can so that there is very little element of surprise on the day
Run your training runs at the correct paces (see my next post on Training Paces)

If you want to set yourself a goal time for DCM, ensure it is a realistic and fairly conservative goal. You are entering unknown territory on your first marathon. Look at Mo in London this year! He can shoot for the stars in his second marathon but he shouldn’t have been so hard on himself for his first! Don't be over-ambitious. You don’t want to be saying ‘never again’ on the finish line.

Don’t rely on McMillan calculators or other calculators for determining your marathon goal. Yes it may work for a few but not for the majority

·Take your training seriously and commit to it whilst enjoying it!

Special Ososlo Tip! Set yourself a secondary goal for the year or plan something else to look forward to in the Autumn. The reality is that not everyone who signs up to this thread is going to make the start line. A few will get sick, a few will get injured for whatever reason or life might just simply get in the way. Therefore, I advise everyone to think about a secondary goal this year if DCM does not happen for you this year, be it a marathon later in the year, a half marathon, a 10k, a holiday or a dirty weekend-away to look forward to later in the year

A little about your mentor
I ran DCM last year as my first and only marathon and I had a good training period in the lead up, had no injuries in training, ran the whole thing without stopping on the day and enjoyed myself. I did have a small blip on the startline where my tfl started hurting me out of nowhere so I couldn’t run to my planned marathon pace (pmp) on the day but I remembered the advice that I had heard a billion times here and that was to ENJOY the experience of your first and not worry about a time. I slowed down to my jogging/lsr pace and lapped up the cheering from the crowds and as I was jogging up Roebuck Hill, my leg miraculously stopped hurting so I passed people from there until the end with a smile on my face and could have run another few miles at the end which shows that I had built up a good aerobic base of endurance due to running lots and lots of very slow miles. I had planned and trained to run at 4:10 pace but jogged around at my lsr pace in 4:34. My tale goes to show that no matter how prepared you are (and believe me I was VERY prepared for DCM), anything can happen right up until and during the last minute. So be prepared to re-evaluate your goal at all times.
So I have a certain amount of useful advice to impart to you all but am still very much a novice myself, however, luckily there are far more experienced runners than me on here who will be helpful to you in different aspects of marathon training. I also have a team of back-room advisors:cool: ready to jump in and help you all out too (especially the faster novices) and lots of other boardsies and last years novices will share their advice and experiences also. It really is a Boards.ie Athletics/Running Forum group effort. I’m co-ordinating the effort and will share my limited knowledge.

Pre-Marathon Plan this plan will bring you up to 20 miles a week by June 23rd when our marathon plan starts. Jump in on the appropriate week if you wish. Alternatively, continue with your current training as you might already be running more miles than what's required for the start of our Marathon Training Plans so no need to decrease your current mileage. Remember: Miles make champions:D

THE PLANS FOR 2014:
The plans we will be using will be Hal Higdon Novice 1 and for slightly more experienced runners, the 2014 Boards Plan which is based on career_move’s super plan from 2013 with some minor adjustments made by myself and approved by the mods. You can use one of these plans or any other plan as long as it involves mostly running!

Hal Higdon Novice 1 Training Plan:
A tried and tested plan for novice marathon runners. It’s a simple plan to follow and many Boardsies have followed this plan over the years with great success. All runs in this plan are done at the same pace, which is a pace that should feel very comfortable and you should be able to chat while running (to yourself or your running buddy!). If you can’t chat while running then you’re running too fast. Slow down. If you’re not enjoying the majority of your training runs, you’re probably running them too fast. Slow down! Please see my next post with more detailed infoarmtion about why you should be running slowly most of the time.

Boards 2014 Training Plan:
Includes a little bit of speedwork and marathon pace running. The changes to last year just include some warm up and cool down miles for the sessions and races. Everything else is pretty much the same and many novices followed this plan with much success last year. Please see my next post with more detailed information about paces to run for each of the specific runs.

So, if you’re on board for DCM this year or just thinking about it still, please jump in and answer the following so we can get an idea of where you are with your training currently and get the chatting underway:

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?
Why are you running this marathon?

To conclude
They say, everyone has 5 minutes of fame. Running DCM makes you feel like you are a superstar for hours with the crowds cheering you on in adoration shouting your name (it’ll be on your bib!) You are in for the most special experience of your life. And I’m very jealous! Enjoy the ride run

Index of useful posts and links to useful sites:
Here is an list of useful websites and past threads which I thought might be handy to have on the main page for easy access. The list covers some of the key topics that frequently arise in discussion on the novices' thread. I have pilfered posts and ideas all around me from other boardsies so if you’ve not been credited as being the owner of the post then apologies in advance and please don’t sue me:o There’s no need for me to re-invent the wheel as it’s all been said so well by you all before!

Link to Hal Higdon Novice Training Plan:
Link to Boards 2014 Novices’ Training Plan
Link to Mileage Tracker
The Route
Please note that the route for DCM (start and finish) has slightly changed this year due to luas works. Keep an eye on Dublin City Marathon Facebook for updates
Contacts for Dublin Marathon Office:
office@dublinmarathon.ie
Tel: 00 353 1 6232250
Breakdown of the DCM route by Boardsie Tunguska (route start and finish will change)
Marathon Prep and Course Breakdown by Eagle AC
Video of Dcm Route (start and finish of route will change)
Roebuck Hill Garmin Elevation (commonly known as Heartbreak Hill which is BS…don’t listen…it’s like a speedbump
Boards Discussion on Roebuck Hill
Mcmillan Running Calculator. One way to work out your training paces
Most people would discourage you from using this calculator for predicting marathon pace. It’s pretty accurate up to the half marathon but after that you'd want to be running 60+ miles per week to see the marathon fall into line. Use it as a very general guide with caution.
Determining Marathon Pace – half marathon time and First marathon goal time. A google doc created by career_move last year which compares some Boardsies' half marathon times with their full marathon times. This will be very useful when it comes to working out a realistic marathon pace later in the year.
Race Calendar for Irish Races
Running Shoes
Get yourself to a proper running shoe store (if you haven’t already) (Amphibian King, Runworx, Runways etc.) and have them recommend a pair of shoes suitable for you. Don’t just pick a pair off the shelf that seems comfortable. Every shoe is as different as every person, so it is impossible to make blanket recommendations. A proper running shoe shop will examine your gait, establish your running patterns and make educated recommendations that suit your needs.

I’d advise all novices to have 2 pairs of trainers if your budget allows. Your trainers might get wet and it’s not very pleasant putting them on wet the next day plus they’ll last you longer if they have a chance to breath between runs and regain their form.
Foam Rollers
Standard Foam Roller
Grid
Rumble roller
Trigger point
Why should you foam roll and some exercises
Where to buy foam rollers www.amazon.ie www.elverys.ie https://amphibianking.ie
The best marathon running shorts in the world
How to create a training log
Boards discussion on blisters
Water belts
Balanced article on running your long run on an empty stomach or not
Stretching and Corework
My personal favourite type of stretching is AIS or Activated Isolated Stretching.
AIS Videos
PART1
PART II
Tips on Running Form and Boards Discussion on Running Form
Gels and drinks on the long run - Boards Discussion

I hope (with the assistance of the mods) to be able to keep this list updated and add to it as other popular topics/useful websites come to my attention.

Find more posts tagged with

Quick Links

Comments

Murph_D

Best of luck, all you debut marathoners.

Like some other things in life, the first time is rarely your greatest performance, but it's often the most memorable.

Trust the training, grab the reward, enjoy.

menoscemo

With the predicted (relatively) high temperatures, don't overdress for tomorrow. Dress as light as possible and don't forget to get plenty of water and salts on board during the race. Ideally take the Lucozade Sport when it is on offer and sip on it, but only if you are used to it and confident it won't turn your stomach.

The wind looks quite strong too but it should be with us for most of the 2nd half, so tuck in behind a nice big group for most of the first half and if feeling good, push on from mile 15/16 onwards.

Best of luck everyone and hope to see a lot of you in McGrattans afterwards.

adrian522

Anyone care to throw up some cheesy youtube videos?

aquinn

Dear Ososlo and her superb team of advisers,
Thanks to all for your help, support and patience over the last few months. I am incredibly grateful.
For the Boards plan you created, which I mostly followed. I'll be honest I only realised last Friday after Adrian posted that he'd done his 5 miles, 3 at MP that I finally worked out what the yellow meant on the spreadsheet. Ah 3 at Marathon Pace, I always had 3 Mile pace, what's that like :eek:. So this is why it was mostly followed.
For my training I have to be confident that I've only had one really awful run, my one lost toenail too so that's not bad going.
For all my fellow novices who have also helped me along this journey I thank you all and wish you a great run tomorrow.
Gutted now I didn't get out of bed and do the breakfast run, most for the free t-shirt!

I did my last pre-marathon jog, 2 miles. Legs heavy so foam rolled. It's a bit bloody windy out there today! Slight neck pain today which better ease today. I SWEAR I've a sore toe for no reason either.
I really enjoyed the expo yesterday and wasn't as wound up as I thought I would be. I re-introduced myself to marthastew as she was my 1.50 pacer and she has me so looking forward to the day as she is so positive.
I really hope I make the pub to thank you all.
Last night wasn't such a super nights rest as a lot of fluids were taken on board yesterday so a lot of toilet breaks.
Different race number so will update the spreadsheet now to be stalked and hope not to break it.

barryoneill50

Best of luck all you marathon virgins. You have got some great guidance here over the last few months, use it tomorrow.
Soak in he atmosphere before the start, it's great. Race smart and try and enjoy the race. Remember you only run your first marathon once.
Enjoy, enjoy, enjoy.......

Firedance

I cant update my bib no on the spreadsheet on my phone, its 14433 though for anyone out supporting! I'll have a white club singlet on.

Its very very windy out there

annapr

Bib number 13947. Now where are those safety pins!

Tester46

Good luck and happy running tomorrow everyone!!!

Does anyone have a link to that spreadsheet that works out what time I will be at Mile 18 given my pace (3hrs 50), wave 2? Thanks! And good luck again everyone!!!

gerard_65

The very best to all first timers tomorrow. Your about to do something extraordinary, you will never forget your first marathon.
My advice for what its worth:
Don't do or eat anything unusual today. Put your feet up this evening and relax, you've done all the work.
Lay out your gear this evening and look over it a few times to make sure you've forgotten nothing. You don't want to be stressing out in the morning looking for stuff.
Its OK to be nervous.
Don't get carried away over the first half of the race, your legs will feel good after your taper, but hold back and stick to your plan, you will need all the extra energy later.
The last few miles will hurt, accept it and if you get into real trouble concentrate on one step at a time. Let the support carry you to the finish.
Try smile when you cross the finish line, you will look back on that photo for years to come.
You may be in a state of shock when you finish, not really be able to take it all in, don't worry it will soon pass and enjoy the great feeling of your achievement over the next week. Despite the sore legs you will feel your walking on air.
A few months ago you embarked on a personal journey, and times its been tough, maybe at times you doubted if you would get this far, but you have and tomorrow is your day.
You will find out things about yourself you never knew tomorrow and the person who starts their first marathon will not be the same person who finishes ever again.
Good luck and enjoy. You're awesome;).

skittles11

Can't post number onto spreadsheet on my phone. If anyone can help out it's 3704. Thanks in advance.

Pacing Mule

Tester46 wrote: »

Good luck and happy running tomorrow everyone!!!

Does anyone have a link to that spreadsheet that works out what time I will be at Mile 18 given my pace (3hrs 50), wave 2? Thanks! And good luck again everyone!!!

It's in the mileage tracker linked in the first post. Unfortunately someone has messed it about and it's not working. Will fix it later on. Am on phone at moment so can't.

Tester46

Pacing Mule wrote: »

It's in the mileage tracker linked in the first post. Unfortunately someone has messed it about and it's not working. Will fix it later on. Am on phone at moment so can't.

Thanks! I figured it out from the pacing band. It's 2hrs 38mins from the 9.10am start from wave 2 - 11.48-ish

...and again GOOD LUCK EVERYONE!

laura_ac3

I just wanted to say thanks to Ososlo for her guidance, help, time and enthusiasm and all the other people who've been popping in with extra advice and support over the last few months.

Best of luck to all lining up tomorrow and let's hope for an enjoyable day.

Now where's that bagel for lunch.....

ice9

haven't seen a lot on here about hydration tomorrow morning (it might be there). this is something I've been learning over the last 3 years (so far mostly the hard way!). Today is very important for hydration. The race is very important to focus on as far as hydration goes - well covered. However I think a lot of people over hydrate in the morning before the race.

So drink enough today to ensure your pee is light-straw colored and you know you are well hydrated that way. Really pay attention today.

Tomorrow morning drink 400 to 500 mls only pre-race and try and have it drank before 7/7:30. Bring a little bottle with you to the start to sip as you start and then hydrate as per plan as you do the run.

If you follow that advice you will be well hydrated and you will not have to pee 32 times before the gun goes ;-)

this has been a great thread thanks to Ososlo and everyone else. Hope everyone has a very special day.

ciaranmac

Noo ! I'm on the way to Dublin and my car's broken down. No idea how soon it will be fixed.

Does anyone know if I can email the acceptance slip to someone who can print it off, or does it have to be my signature on it?

skeleton_boy

The very best of luck to all tomorrow. I assume its been mentioned to death but don't go out too hard. You want to be able to enjoy your first marathon. If it's going to be blustry, tuck in and let someone else do the work. The crowd over the last few miles are electric. Enjoy it!

Laois_Man

Tracker spreadsheet seems OK now

I have put in the bib numbers for Firedance, annapr and skittles11 (and myself) but not the target times.

adrian522

email it and get them to print it off and go to the expo.

I wasn't asked for ID when getting my number.

Laois_Man

ciaranmac wrote: »

Noo ! I'm on the way to Dublin and my car's broken down. No idea how soon it will be fixed.

Does anyone know if I can email the acceptance slip to someone who can print it off, or does it have to be my signature on it?

Where are you stuck?

It has to be your signature on that - and a signed letter of permission and a photocopy of drivers license or passport.

RunRoryRun

Thanks to everyone for the advice and fun over the last 6 months. Only posted a few times, but it's been great to read about people in the same boat. Good luck to everyone tomorrow!

aquinn

Checking the route map and I don't see any toilet stops mentioned? I'm sure they are there but anyone know where? Hopefully won't need to but just in case. Anyone know?

adrian522

Yeah, there's loads, it's mentioned in the program that came with the goody bag.

menoscemo

aquinn wrote: »

Checking the route map and I don't see any toilet stops mentioned? I'm sure they are there but anyone know where? Hopefully won't need to but just in case. Anyone know?

There are normally Portaloos beside each water stop

Ososlo

aquinn wrote: »

Checking the route map and I don't see any toilet stops mentioned? I'm sure they are there but anyone know where? Hopefully won't need to but just in case. Anyone know?

I'd advise you to go for a pee under a tree/bush in the Phoneix Park even if you don't feel you have to. It might save you needing to go later in the race and it's easier tuck in under a bush there rather than queuing for a portaloo. The former might take 20/30secs (I hope you all practiced peeing under trees on the lsr - I did warn yiz:D) whereas queuing might take a few mins. Obviously do queue later if you need to go.
I do remember seeing toilets at quite a few spots last year but can't remember where sorry.

ciaranmac

I'm a few miles from Ballinasloe waiting for the breakdown rescue to show up. I don't have a way to send anything with a physical signature on it but I could email the acceptance slip and a photo of my ID. A running buddy of a friend of mine is on his way to the expo anyway, he's offered to help but he has no way to print it. Hopefully I get on the road because it's touch and go otherwise.

Ososlo

menoscemo wrote: »

With the predicted (relatively) high temperatures, don't overdress for tomorrow. Dress as light as possible and don't forget to get plenty of water and salts on board during the race. Ideally take the Lucozade Sport when it is on offer and sip on it, but only if you are used to it and confident it won't turn your stomach.

The wind looks quite strong too but it should be with us for most of the 2nd half, so tuck in behind a nice big group for most of the first half and if feeling good, push on from mile 15/16 onwards.

Best of luck everyone and hope to see a lot of you in McGrattans afterwards.

YES YES YES to this. It might have looked like a horrible winter's morning out there this morning but even running at easy pace I was sweating a bit. The wind was actually welcoming as it was nice and cooling so embrace it:D

Ososlo

ciaranmac wrote: »

I'm a few miles from Ballinasloe waiting for the breakdown rescue to show up. I don't have a way to send anything with a physical signature on it but I could email the acceptance slip and a photo of my ID. A running buddy of a friend of mine is on his way to the expo anyway, he's offered to help but he has no way to print it. Hopefully I get on the road because it's touch and go otherwise.

If he shows your email to them on his phone I'm sure they'll make allowances. It wouldn't be the first time this has happened.

rainbow kirby

Best of luck to everyone - keep it calm today and have fun tomorrow!

beertons

Thanks for everything Ososlo. And to the rest of the backroom team.

gingersnap

Big shout out to Ososlo and her helpers for this amazing thread.
It's got the vast majority of us novices through the last few months of training and the constant support and advice has been amazing.

Also to the other novices, thanks for sharing your experiences along the way - the good, the bad and the painful (home treatment of loose toe nails and bloody nipples come to mind!) It was great reading the long run reports and hear about everyone's mileage increasing week after week.

After a very slow week, today seems to be flying so I'm off to get everything ready for tomorrow now.

Best of luck to everyone running tomorrow, hope all goes well!