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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.

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Comments

MLC_biker

Madness has definitely set in, just signed up for the Berlin Marathon lottery (open til Sunday FYI) ☺

Firedance

At about mile 22 I was burning my runners forever, now I'm positive ill go again but thinking 2016 to build up my base & do all the things I didn't do right this time around!

Ps well done sound of the sea, delighted for you.

Joleigh

SoundoftheSea wrote: »

Hi all and well done . Some fab reports.
I did not manage to achieve either of my goals but if I had listened to AMK I would have known they were not realistic.
I had the most amazing day fun and laughter up until mile 16 and then the negativity crept in. Legs were very tired but I pushed on. Passed a poor guy carrying his runners, I had a blister plaster so I passed it over and as I ran on he shouted I LOVE YOU. Hope it got him to the finish.
The last six miles were as hard if not harder than the first twenty.
I crossed the finish line at 5.28 .50 holding my sisters hand.
Very proud that I ran every inch of the race.
Enjoyed meeting some of you in the pub for well deserved drinks.
I said never again but now the legs are grand and the memories of the pain are fading..... maybe!!!

Thanks Ososlo from a well chuffed FEMALE.

Delighted you got to cross the line with your sis! Well done.

While I was running I was thinking, I'll have to get pregnant soon so I wont have to run this again next year! But now I'm thinking I'll just do the marathon

Izoard

Nicsx wrote: »

I met my other pal in the 4:30 group, ran with her for a while, discovered I knew one of the pacers through the kids, had a chat with him for a while & then pressed on cos I was feeling good & the lure of the 4:20 was still calling.

Hey Nicsx - you did great and looked very comfy throughout, while many were dying a death in the last 6.
Congrats on a fantastic first marathon!

adrian522

I reckon we should stick around this thread until someone boots us out, forcibly!

MaggotBrain

No club plans as of yet. Just don't have the time to be honest, will keep plugging away here and see how I fare for the time being. A graduate thread would be a great one for us to start in a few weeks time, just to keep ourselves on our toes.

Once I'm back to normal running at lunchtimes I'll give you a shout. Good luck with the log too, following with interest.

JohnDozer

MaggotBrain wrote: »

All the best with it, just don't go chasing something that mightn't be there so soon after the DCM. Do you still be running around Limerick, still on the lookout for boardsies around here (or listening for secret coughs ).

I hear you, I'll try and keep the common sense radar active. I sure do, mainly short runs at lunchtime-ish. Around on Mondays and Wednesday evenings as well and generally try and get a decent run in on the Wednesday after work. Monday's can be tight time wise cause I have a commitment to a weekly squash game later in the evening. Drop a pm if any of that suits you over the next while.

Did you ever go further with joining a club? That's always in the back of my mind to do...

MaggotBrain

JohnDozer wrote: »

Ha ha, what's worse is even JohnDozer thinks he is cracked! I'm thinking I won't be the only one down there wearing a DCM 14 finishers top though... Ye can all say 'I told you so' when it all goes Pete Tong anyway. Been scouting around the interweb today and it is doable, and the 5 week training plan is taking shape already. Sufficient recovery, easy miles and gradually increasing distance should get me there in good shape. As for right now, the pavements of Tralee are calling me out for a recovery run, followed by a few pints of Ireland's finest to replenish the iron levels... :-)

All the best with it, just don't go chasing something that mightn't be there so soon after the DCM. Do you still be running around Limerick, still on the lookout for boardsies around here (or listening for secret coughs ).

adrian522

It's funny how quickly the pain fades from the memory and you feel ready to go again, during the last 3 or 4 miles I was thinking "Feck this, never again" By the time I'd gotten through my first beer I was thinking "that wasn't too bad actually, I'll give that a lash again"

Now eagerly looking forward to setting some medium and long term goals.

SoundoftheSea

Hi all and well done . Some fab reports.
I did not manage to achieve either of my goals but if I had listened to AMK I would have known they were not realistic.
I had the most amazing day fun and laughter up until mile 16 and then the negativity crept in. Legs were very tired but I pushed on. Passed a poor guy carrying his runners, I had a blister plaster so I passed it over and as I ran on he shouted I LOVE YOU. Hope it got him to the finish.
The last six miles were as hard if not harder than the first twenty.
I crossed the finish line at 5.28 .50 holding my sisters hand.
Very proud that I ran every inch of the race.
Enjoyed meeting some of you in the pub for well deserved drinks.
I said never again but now the legs are grand and the memories of the pain are fading..... maybe!!!

Thanks Ososlo from a well chuffed FEMALE.

Tigerandahalf

Joleigh wrote: »

Its hard to believe there is life after the marathon! Now that its over I am really looking to my Christmas nights out and not having to worry about drinking excessively...I can get locked!

I'm not a great swimmer either but the doggy paddle really helped my legs

I always wanted to run the connemarathon, but while running the Dublin one the thought crossed my mind that I might struggle more on the lonely roads of Connemara without cheering crowds. Is it really lonely does anyone know?

I did the half at Connemara this year. The half there is very tough and the second half of the marathon course is the half course, so no matter what you have the Hell of the West Hill (at 22 miles in the marathon and at about 9 in the half). This year the wind was pretty bad and Connemara has its own unique weather climate! It was my first half and it wasn't too bad as I paced myself well. The hill was tough no doubt but I had done similar hills in training. You need to prepare well for it, otherwise it would be a sufferfest. Very little support in comparison to a city marathon. It is also very expensive for the half at around 70 eur.

JohnDozer

MaggotBrain wrote: »

JohnDozer is going again in around 6 weeks, but we all think he's cracked! :pac:

Ha ha, what's worse is even JohnDozer thinks he is cracked! I'm thinking I won't be the only one down there wearing a DCM 14 finishers top though... Ye can all say 'I told you so' when it all goes Pete Tong anyway. Been scouting around the interweb today and it is doable, and the 5 week training plan is taking shape already. Sufficient recovery, easy miles and gradually increasing distance should get me there in good shape. As for right now, the pavements of Tralee are calling me out for a recovery run, followed by a few pints of Ireland's finest to replenish the iron levels... :-)

martyoo

I always wanted to run the connemarathon, but while running the Dublin one the thought crossed my mind that I might struggle more on the lonely roads of Connemara without cheering crowds. Is it really lonely does anyone know?

I did the half there about two years ago. It's a tough route. Very different to Dublin.

The scenery down there is amazing and it always sells out so you would want to be booking soon enough.

Firedance

ChadHogan wrote: »

Hi All,

I’ve been following closely all the reports over the last few days and I’m in awe of the determination and bravery shown by all, particularly those who dug in and got over the line when their targets were no longer achievable.

I didn’t finish the race, bowing out at 21 miles. This was about 15 miles further than I expected to get having hardly run for two weeks before hand and expecting a foot injury to flare up. You often hear sportsmen talking about a draw and saying it’s a lot like kissing your sister. Well that’s how I’ve been feeling for the last few days. (For the record I don’t have a sister!).

The pain in my foot seemed to disappear between miles 2 and 18. If I could bottle the buzz I felt during this period I’d be a billionaire. I was cruising along having started with the four hour pacers and reckon I had opened up a gap of about a minute on them by Terenure. I think it was just before we turned right in Rathgar and the pain at the top of my foot came back and I slowed to a hobble. I ran/walked/ hobbled for 2.5-3 miles as far as Clonskeagh and bowed out. I had some cash with me for this exact scenario and got a taxi back into Merrion square to pick up my gear and arranged for a lift home. I was quite upset when I met my wife, she assured me I had done my best and being injured wasn’t my fault. This is something I’m not convinced of, as I believe we have to take responsibility for this kind of thing – it may have been a lack of knowledge rather than foolishness which caused me to get injured but, I need to have a think about what happened and try not to make the same mistake again.

Since Monday evening, I’ve been kicking myself, thinking I should have dug in harder from that point and just made sure I finished. I had consulted my physio, in the run up to the race, and he advised while it wouldn’t be fun I wouldn’t do any damage by running; it was just a build up of fluid causing the pain. Thinking back, I don’t even have a clear recollection of how bad the pain was, it all became a bit of a blur after Rathgar. I came through 30k in around 2:52 and even if I walked the rest of the way I would have gotten in under 5 hours. Anyway, it’s done now and I need to let go of the negativity in the next few days and move on.

I’m trying not to dwell on it and have started looking forward to next year and have been thinking about what I’ve learned. I think the experience from Monday will be invaluable. I’m going to wait for DCM 15 and right the wrongs of this year.

A couple of things I’ll do differently in preparation and in the race I’d be open to feedback.
• Maintain a steady base in first 6 months of the year doing 5k, 10k & HM races – may following a couple of shorter programs to goal races
• When marathon training commences I won’t do any other high intensity sporting activities – I pulled a hamstring playing tag rugby this summer which delayed me starting the training program and I may have ramped the mileage up too quickly as a result.
• Set a realistic goal at the start of the program and stick to it. I had targeted sub 3-50 and switched to sub 4 in the last 3 weeks – I think this meant that my LSRs were actually run too fast as I was running 3-50 pace + 1 minute which is 4 hour pace + 40 seconds and maybe too quickly
• In the race itself I’ll follow the pacers or at least stick to a plan. There was no need for me to run ahead of the 4 hour pacers – I got caught up in the atmosphere in Castleknock and should have held myself back. If my race had lasted the full 26.2 I think I’d have paid for this, and should have tucked in behind them up the Crumlin road.

Anyway, I don’t want to be any more of a buzz kill, well done to everyone again. I think this might be a good time to ask if I can be permitted entry to the 2015 Novices thread by whoever steps up to the plate, as unlike the many here I have yet to complete a Marathon!

+1 for don't be too hard on yourself, you did the right thing and although I completely understand why you feel that way there will be other marathons where you won't be injured, you will enjoy it. Monday was hard enough for those of us with no injury pain, you had extra to handle.

hillsiderunner

Should not be writing this in work but anyway .....

As a non-runner on Monday it was brilliant reading all your reports. Seemed that the people who were most successful were those who took a cautious approach to their pacing and didn't go out too fast (for that weather). Other really interesting thing was a few people who recognised they didn't achieve enough high-mileage weeks during the training... both stuff I "knew" but it's much more real to hear it from people whose training you've been reading about.

I'm in the same situation as you guys now in preparing to start running again. I'd been fine walking on the leg for a while, but now I'm even twinge-free for my 100m corridor jogs and going fast down flights of stairs. So I think that's 'perfect' and am looking forward to trying 3miles on the weekend :-). Exciting stuff!

I've registered for the Paris marathon on 12th April, and have done up my training plan ... in my plan for DCM I didn't do enough weeks of strong mileage in training, so I'm going to be working with a slightly modified version of the Boards plan. The main change is a bit of re-shuffling to allow Tuesday intervals most weeks .... And slightly higher mileage - I'm planning for 7 weeks of >40miles and the max-mileage week to be 50.

And I'm going to start the plan on 24th November to give me two spare weeks for injuring myself or being a little bit lazy sometimes :-)

Joleigh

Mimojo wrote: »

Me too! I figured it might be ok given that it is low impact, but def it is intense on the legs alright.

My hip flexors are the worse affected too, and still feeling tired and sore.

Maybe towards the end of next week I will rethink it. Swimming might be the way to go, Im not a great swimmer but any bit would prob help to stretch out the legs.

I never really thought about after the marathon, have been so fixated on it for so long its really weird this week!!

Its hard to believe there is life after the marathon! Now that its over I am really looking to my Christmas nights out and not having to worry about drinking excessively...I can get locked!

I'm not a great swimmer either but the doggy paddle really helped my legs

I always wanted to run the connemarathon, but while running the Dublin one the thought crossed my mind that I might struggle more on the lonely roads of Connemara without cheering crowds. Is it really lonely does anyone know?

Laois_Man

I've just taken the first step towards joining a club and e-mailed SLOT

My post-Marathon depression has suddenly vanished and I'm excited again

adrian522

Don't be too hard on yourself, there is no point in pushing through the pain barrier just to tick a box to "finish". I think you did the right thing, sometimes it's harder to drop out than to keep going.

I know what you said about your Physio but what benefit would you get from hobbling to the finish line? Best plan, get healthy, get back training and get the time you deserve, I'm sure you'll get back and have a great race next year.

Also have a think about some goals for the first half of the year. A mistake I made this year was to focus on the Marathon from too early on, I was training for it really from February onwards and was pretty burned out by the time the summer arrived.

ChadHogan

Hi All,

I’ve been following closely all the reports over the last few days and I’m in awe of the determination and bravery shown by all, particularly those who dug in and got over the line when their targets were no longer achievable.

I didn’t finish the race, bowing out at 21 miles. This was about 15 miles further than I expected to get having hardly run for two weeks before hand and expecting a foot injury to flare up. You often hear sportsmen talking about a draw and saying it’s a lot like kissing your sister. Well that’s how I’ve been feeling for the last few days. (For the record I don’t have a sister!).

The pain in my foot seemed to disappear between miles 2 and 18. If I could bottle the buzz I felt during this period I’d be a billionaire. I was cruising along having started with the four hour pacers and reckon I had opened up a gap of about a minute on them by Terenure. I think it was just before we turned right in Rathgar and the pain at the top of my foot came back and I slowed to a hobble. I ran/walked/ hobbled for 2.5-3 miles as far as Clonskeagh and bowed out. I had some cash with me for this exact scenario and got a taxi back into Merrion square to pick up my gear and arranged for a lift home. I was quite upset when I met my wife, she assured me I had done my best and being injured wasn’t my fault. This is something I’m not convinced of, as I believe we have to take responsibility for this kind of thing – it may have been a lack of knowledge rather than foolishness which caused me to get injured but, I need to have a think about what happened and try not to make the same mistake again.

Since Monday evening, I’ve been kicking myself, thinking I should have dug in harder from that point and just made sure I finished. I had consulted my physio, in the run up to the race, and he advised while it wouldn’t be fun I wouldn’t do any damage by running; it was just a build up of fluid causing the pain. Thinking back, I don’t even have a clear recollection of how bad the pain was, it all became a bit of a blur after Rathgar. I came through 30k in around 2:52 and even if I walked the rest of the way I would have gotten in under 5 hours. Anyway, it’s done now and I need to let go of the negativity in the next few days and move on.

I’m trying not to dwell on it and have started looking forward to next year and have been thinking about what I’ve learned. I think the experience from Monday will be invaluable. I’m going to wait for DCM 15 and right the wrongs of this year.

A couple of things I’ll do differently in preparation and in the race I’d be open to feedback.
• Maintain a steady base in first 6 months of the year doing 5k, 10k & HM races – may following a couple of shorter programs to goal races
• When marathon training commences I won’t do any other high intensity sporting activities – I pulled a hamstring playing tag rugby this summer which delayed me starting the training program and I may have ramped the mileage up too quickly as a result.
• Set a realistic goal at the start of the program and stick to it. I had targeted sub 3-50 and switched to sub 4 in the last 3 weeks – I think this meant that my LSRs were actually run too fast as I was running 3-50 pace + 1 minute which is 4 hour pace + 40 seconds and maybe too quickly
• In the race itself I’ll follow the pacers or at least stick to a plan. There was no need for me to run ahead of the 4 hour pacers – I got caught up in the atmosphere in Castleknock and should have held myself back. If my race had lasted the full 26.2 I think I’d have paid for this, and should have tucked in behind them up the Crumlin road.

Anyway, I don’t want to be any more of a buzz kill, well done to everyone again. I think this might be a good time to ask if I can be permitted entry to the 2015 Novices thread by whoever steps up to the plate, as unlike the many here I have yet to complete a Marathon!

MaggotBrain

neilthefunkeone wrote: »

So when are the next marathons.. I'm itching for another go!

JohnDozer is going again in around 6 weeks, but we all think he's cracked! :pac:

neilthefunkeone

So when are the next marathons.. I'm itching for another go!

ice9

bit late now but on the day after the marathon it's a good idea to do the 'kenyan shuffle' for a KM or two. think slow motion! then you do no running for a few days and ease into it over a period of weeks.

the more marathons you have done the more resilient you're legs are and the sooner you can run to various intensities again. so there are no hard and fast rules here - it does depend. for instance if you injured your knee or something, well please don't go running on it until it's healed!

but I believe everyone really needs to respect what they have done for a minimum of three weeks and then decide where they are based on experience and prudence.

(for those of you going spinning/swimming already etc...you are very much still in recuperation and your immune system is still compromised. just be aware and be careful)

Firedance

Joleigh wrote: »

I was gonna wait till Monday to give it a full week. My local park is starting park run this sat (before this I would have had to drive half an hour to one) and I'm raging I cant start on the first day of it. Or can I?

After my first marathon I waited a week before running, then my knee totally locked up 20 mins into it. I had an injury I didn't know about. Think I'll wait till Monday and do the foam roller and stretch & walk between now and then.

Although I just ran up 2 flights of stairs and I was grand!!!

go girl!

Mimojo

Joleigh wrote: »

I wouldn't do a spin class within the first 2 weeks, I find them so intense on my legs. Worse than a lsr. But that's just me. My hip flexors were the part of me that felt most worn out after the marathon, so I don't know if they'd have the strength for spin for a while.

Maybe a gentle cross train or run on the treadmill and a swim.

martyoo wrote: »

I'm dying to go back spinning. Finding it hard to resist.

Me too! I figured it might be ok given that it is low impact, but def it is intense on the legs alright.

My hip flexors are the worse affected too, and still feeling tired and sore.

Maybe towards the end of next week I will rethink it. Swimming might be the way to go, Im not a great swimmer but any bit would prob help to stretch out the legs.

I never really thought about after the marathon, have been so fixated on it for so long its really weird this week!!

aquinn

I'm back cycling since yesterday and found it lovely on my legs, really nice.
Finally got my nights sleep and body is feeling good today.
My massive appetite is finally easing and even had fruit today for the first time in weeks it seems.
Might do a nice cycle on the weekend rather than run.

SMASHINER! With your BIC penned name on shirt and my printed job you won on that one anyway. Well done for continuing. Was sorry to leave you but great to see you in the pub.

The joy and high from yesterday that wore me out with my enthusiasm is unfortunately leaving me. Such an unbelievable experience. I think for the next one I would aim more for 4.10 rather than 4 as I think 4 would have me broken and hating it which I don't want. Will upload stats later from Monday if ye wouldn't mind having a look and advising. I'm not letting go of you yet!

Reports fantastic, well done all.

martyoo

Would a spin class be ok?

I'm dying to go back spinning. Finding it hard to resist.

Joleigh

Mimojo wrote: »

I am itching to get back to some exercise, legs are feeling lots better today. I am thinking of going to the gym over the weekend and doing maybe half an hour on a bike or the cross trainer at a really easy effort, just to stretch out a bit.

I was hoping to get back to the gym properly from Monday on, taking it nice and handy. Dont think I am fit for any classes (strength or spin) next week, will ease myself back in, and get out for maybe 2 short runs.

Def wont be going mad and will be watching myself, is this ok? Would a spin class be ok?

I wouldn't do a spin class within the first 2 weeks, I find them so intense on my legs. Worse than a lsr. But that's just me. My hip flexors were the part of me that felt most worn out after the marathon, so I don't know if they'd have the strength for spin for a while.

Maybe a gentle cross train or run on the treadmill and a swim.

Mimojo

I am itching to get back to some exercise, legs are feeling lots better today. I am thinking of going to the gym over the weekend and doing maybe half an hour on a bike or the cross trainer at a really easy effort, just to stretch out a bit.

I was hoping to get back to the gym properly from Monday on, taking it nice and handy. Dont think I am fit for any classes (strength or spin) next week, will ease myself back in, and get out for maybe 2 short runs.

Def wont be going mad and will be watching myself, is this ok? Would a spin class be ok?

rainbow kirby

After both my first and second marathons I was running again on the Saturday morning after racing on a Monday. Still felt like I was missing some degree of shock absorption in my knees though. After my third, if I hadn't gotten injured in the process I would have been quite happy to run on the Wednesday after a Sunday race, instead I had 6 weeks off to contemplate my navel and try and get my IT band to behave.

Joleigh

Firedance wrote: »

when can we run again? i'm getting itchy feet, my legs are not up for it yet obviously but I'd like a day/date/time when I get put on my runners and go! and can people stop talking about doing a half in a few weeks or I'll end up signing up for one!!!

I was gonna wait till Monday to give it a full week. My local park is starting park run this sat (before this I would have had to drive half an hour to one) and I'm raging I cant start on the first day of it. Or can I?

After my first marathon I waited a week before running, then my knee totally locked up 20 mins into it. I had an injury I didn't know about. Think I'll wait till Monday and do the foam roller and stretch & walk between now and then.

Although I just ran up 2 flights of stairs and I was grand!!!