DCM 2015: Mentored Novices Thread

adrian522 · 29-05-2015 03:37PM

BullBauld wrote: »

This is one of the things I'm looking forward to the most in Dublin.

I ran my first marathon in Limerick a few weeks ago and while the people who were out supporting were great and very much appreciated, the race for a lot of it was a lonely one. Long stretches where there was no one, through industrial estates etc. Was tough going.

Everyone raves about the support in Dublin....can't wait to experience it

Around 21 or 22 miles in Dublin last year I was really struggling and tempted to stop and walk for a bit. I said to myself if/when I reach a spot where there is no one out cheering me on I'll stop to a walk.

Funnily enough that spot never arrived!

Kennyg71 · 29-05-2015 07:41PM

Dow99 wrote: »

Folks,
Has there been a spreadsheet posted yet (like with the previous few years) where we can keep track of our mileage training programs ect?

I'm following the 22 week program that was in this months Irish Runners Mag. Anyone else following this?

Pg19 spread sheet posted

Dub13 · 29-05-2015 09:11PM

I am sure most of you are aware of them but if not the ParkRuns are great for doing your speed sessions, you will always run faster in a race environment. So if you can try to use them.

annapr · 30-05-2015 01:22PM

FBOT01 wrote: »

+1 to this event being a great way to get your last LR run in before taper. I think it normally has about 800/1000 entries with quite a few of those doing it as a training run for DCM. All going well I'll be doing it

You might even meet up with Mrs Mc there...!

annapr · 30-05-2015 01:27PM

saucyjack wrote: »

...and you're guaranteed some spectators will be handing bananas to any runners who want them from half-way onward...if memory serves Crumlin Rd to Terenure has lots of banana donors....bless them.

...and jelly bean donors, and orange segments, and lots of other things I can't remember but got me through it!

annapr · 30-05-2015 01:29PM

RonanP77 wrote: »

What does someone actually do in a situation like that?

that's how you become a 'real runner' :eek:

Chilli Con Kearney · 30-05-2015 06:06PM

Dubgal72 wrote: »

Hi there chilli! Welcome to the thread. You're going well (1:37 for a half says so anyway) on two days a week...but I really think you need to start scheduling more days for running in order to spread the load (I had to google TRX ). I'd love to see your schedule, any chance you'd do a 'show and tell'?! You can PM it if you like. We want to keep you injury free and if there's anything there that screams 'overload' we can tweak it now rather than further down the line

Hi Dubgal. Here is the plan I have put together. What do you think? I'm open to all suggestions! Thanks

menoscemo · 30-05-2015 06:21PM

Chilli Con Kearney wrote: »

Hi Dubgal. Here is the plan I have put together. What do you think? I'm open to all suggestions! Thanks

I think Dubgal is still on holiday so I'll give me 2c if you don't mind?

A couple of points:

1. The only progression seems to be in your long runs, all the other runs stay the same length (3-5 miles). This means by the weeks of your 20 milers the long run will make up over 50% of your total weekly miles. To counter I would progress one of your other runs each week and make it an 'MLR' (medium long run). Build it up to at least 10 miles. I would probably pick the Tuesday run for this.

2. Your Thursday Interval session starts with 3 x 1600 then goes back to 800m x 4. Why is this? It seems a step backwards. By all means keep your interval session once a week but make it progressive. Maybe start with 4 x 800 and build up. Also incorporate a warm/up and cooldown to build overall mileage.

3. You don't seem to have planned for any races at all? I think at least 1 half marathon would be beneficial but you would need to introduce a mini taper in the days before it and a recovery week after it.

I think the general long run progression and the presence of step back weeks (2 weeks hard, 1 week stepback) is very good, but I would look at the above so as not to make the distance of the long run your sole progression throughout the programme.

Chilli Con Kearney · 30-05-2015 09:41PM

menoscemo wrote: »

I think Dubgal is still on holiday so I'll give me 2c if you don't mind?

A couple of points:

1. The only progression seems to be in your long runs, all the other runs stay the same length (3-5 miles). This means by the weeks of your 20 milers the long run will make up over 50% of your total weekly miles. To counter I would progress one of your other runs each week and make it an 'MLR' (medium long run). Build it up to at least 10 miles. I would probably pick the Tuesday run for this.

2. Your Thursday Interval session starts with 3 x 1600 then goes back to 800m x 4. Why is this? It seems a step backwards. By all means keep your interval session once a week but make it progressive. Maybe start with 4 x 800 and build up. Also incorporate a warm/up and cooldown to build overall mileage.

3. You don't seem to have planned for any races at all? I think at least 1 half marathon would be beneficial but you would need to introduce a mini taper in the days before it and a recovery week after it.

I think the general long run progression and the presence of step back weeks (2 weeks hard, 1 week stepback) is very good, but I would look at the above so as not to make the distance of the long run your sole progression throughout the programme.

Thanks! I'll adjust the shorter runs to progress as well. To be honest, I'll probably start these at 5/6 miles. Don't really think shorter ones will do much for me. I'll switch the intervals around too.

I'm doing a half next week, then one in July, August and September. I was just going to switch them in for the respective Sat run on the sheet. I won't do the halves when I've longer training runs though. If I make the switches, do you think it's a decent enough plan for a first timer? I'm hoping to run around 3:30-40 so am not sure about bringing timing into my sessions.

FBOT01 · 30-05-2015 11:28PM

Chilli Con Kearney wrote: »

Thanks! I'll adjust the shorter runs to progress as well. To be honest, I'll probably start these at 5/6 miles. Don't really think shorter ones will do much for me. I'll switch the intervals around too.

I'm doing a half next week, then one in July, August and September. I was just going to switch them in for the respective Sat run on the sheet. I won't do the halves when I've longer training runs though. If I make the switches, do you think it's a decent enough plan for a first timer? I'm hoping to run around 3:30-40 so am not sure about bringing timing into my sessions.

Is there a particular reason why you wouldn't go with one of the many tried and tested plans rather than trying to reinvent the wheel?

Off a 1:37 half no reason why you couldn't get to your target with the right plan if you commit to it....IMHO.

menoscemo · 30-05-2015 11:43PM

Chilli Con Kearney wrote: »

Thanks! I'll adjust the shorter runs to progress as well. To be honest, I'll probably start these at 5/6 miles. Don't really think shorter ones will do much for me. I'll switch the intervals around too.

I'm doing a half next week, then one in July, August and September. I was just going to switch them in for the respective Sat run on the sheet. I won't do the halves when I've longer training runs though. If I make the switches, do you think it's a decent enough plan for a first timer? I'm hoping to run around 3:30-40 so am not sure about bringing timing into my sessions.

You don't need to adjust all your short runs. You should keep at least two runs per week short and easy (recovery runs). Just pick one per week and gradually up it's distance.

There is no need to do 4 halfs in your plan. You probably should only do 1 (max 2) and flat out race them. Decide which one you are going to race and put it in your plan as a race. That means do it at the end of a recovery week and the following week should be very easy (all short/easy runs, no intervals) until at least the following weekend at which point you can do your scheduled long run. Other than that week your tuesday run should progress from an easy 5 miler up to a 10-12 miler at the peak of your plan.

Antwerp · 31-05-2015 09:48AM

Hi Dubgal,
Just discovered this thread and have been considering doing the DCM 2015 for the last few weeks, have lost count of the times I've logged into DCM registration page but then left as became scared...is it too late to join your thread?

Away at the moment but basically running a year, ran Terenure 5 Mile 2014, Dublin Race Series 2014, Dun Laoghaire 10km, Wexford Half Marathon April 2015, Terenure 5 mile 2015 and signed up for Dublin Race Series 2015 and Rock n Roll Half Marathon Aug 2015 so I know I can commit to a plan.

So if not too late could I join this thread, if so will reply with answers to the earlier questions.

Thanks a mill

Stevo1983 · 31-05-2015 10:50AM

Triathlon this week so my distance dropped to 23k for the week.
Off work this week so I'll be back up to a proper distance.

31-05-2015 10:56AM

Just heading toward the finish of the edinburgh marathon, what are the most appreciated foodstuffs? Mini bags of haribos??

chrislad · 31-05-2015 11:04AM

Just got new shoes (Brooks Ghost 7) and got fitted for proper insoles. However, after about 10 miles, I've two blisters on each side at the top of the inside of my arch. I was using 1000 miles socks, which haven't done the job with this shoe! The insoles are there to lift my arch a bit so are the probably cause. Are there better socks with better arch cushioning or do I just need to break them in a bit more?

nop98 · 31-05-2015 11:23AM

Antwerp wrote: »

Hi Dubgal,
Just discovered this thread and have been considering doing the DCM 2015 for the last few weeks, have lost count of the times I've logged into DCM registration page but then left as became scared...is it too late to join your thread?

Away at the moment but basically running a year, ran Terenure 5 Mile 2014, Dublin Race Series 2014, Dun Laoghaire 10km, Wexford Half Marathon April 2015, Terenure 5 mile 2015 and signed up for Dublin Race Series 2015 and Rock n Roll Half Marathon Aug 2015 so I know I can commit to a plan.

So if not too late could I join this thread, if so will reply with answers to the earlier questions.

Thanks a mill

I don't think it's too late, Antwerp. Dubgal's training program starts the week of June 22. There's a link to the 2014 plan in one of the first posts. The only recommendation is to be clocking up about 20 miles a week over the next three weeks, and then the fun starts.. :eek:

Dubgal72 · 31-05-2015 03:29PM

Hi guys, I - ahem - very selflessly decided that this thread needs me more than I need la dolce vita, so I got that plane last night to find....what do you mean this place hasn't fallen apart without me at the helm??!! :eek:
Seriously, you've been in great hands, thank you everybody! And I see we have some new novices since Wednesday, I'll sit down later and get back to business...

laura_ac3 · 31-05-2015 04:35PM

Good luck to anyone doing the WMM tomorrow. If it's miserable bring a black sack to help keep warm and dry while you wait as it's best to get in place well in time due to the crowds. Enjoy!

31-05-2015 07:48PM

Deleted User wrote: »

Just heading toward the finish of the edinburgh marathon, what are the most appreciated foodstuffs? Mini bags of haribos??

It turned out the answer was oranges!

Myself and another AR forum regular handed out various treats. Appreciation went in the order of; oranges, Jaffa cakes, jellies, gels.

Spent most of the day at the edinburgh marathon, probably walked a half marathon distance ourselves, I'm feckin exhausted :pac:

Really glad I didn't do it as my first marathon in the end, but equally as glad that it gave me such a huge motivation for dublin, both from the point of view of being inspired by some of the runners, and having manners put on me in terms of what I need to do for this.

Roll on Dublin.

RacoonQueen · 31-05-2015 08:13PM

chrislad wrote: »

Just got new shoes (Brooks Ghost 7) and got fitted for proper insoles. However, after about 10 miles, I've two blisters on each side at the top of the inside of my arch. I was using 1000 miles socks, which haven't done the job with this shoe! The insoles are there to lift my arch a bit so are the probably cause. Are there better socks with better arch cushioning or do I just need to break them in a bit more?

Where did you get the shoes / insoles fitted? If you're wearing the correct running shoes, you really shouldn't need insoles.

tang1 · 31-05-2015 08:24PM

RacoonQueen wrote: »

Where did you get the shoes / insoles fitted? If you're wearing the correct running shoes, you really shouldn't need insoles.

Beg to differ there, i got fitted for shoes and still required insoles cause of arch issues. Running in the correct runner for you doesn't mean you wont have issues with your feet.

RacoonQueen · 31-05-2015 08:30PM

tang1 wrote: »

Beg to differ there, i got fitted for shoes and still required insoles cause of arch issues. Running in the correct runner for you doesn't mean you wont have issues with your feet.

That doesn't mean they gave you the correct shoe for you.

tang1 · 31-05-2015 08:32PM

RacoonQueen wrote: »

That doesn't mean they gave you the correct shoe for you.

I'll tell the lads in Amphibian King you said they were wrong the next time i'm in so!!

chrislad · 31-05-2015 09:27PM

RacoonQueen wrote: »

Where did you get the shoes / insoles fitted? If you're wearing the correct running shoes, you really shouldn't need insoles.

I got the shoes in Elverys, as they were a neutral pair with good cushioning at the front. I got the insoles done with a physio in Limerick, as I have very high arches. She said my stance was 'interesting'

I have redone the laces in the shoe to put less pressure on my arch after a bit of googling and picking up some Nike anti blister socks that are a bit slimmer than the 1000 miles so. The blister is right where the insole supports me, so it may just be a matter of getting used to it. I'll just put some anti-chafing gel on my feet before I go out for the next few weeks.

I will say that my muscles did seem to hurt less with the newer shoes, as I went out for a small 2 mile run, and ending up doing 6, and felt great after.

tang1 · 31-05-2015 09:38PM

chrislad wrote: »

I got the shoes in Elverys.

I would go get a 2nd opinion on shoes if Elverys fitted you. They just aren't very reputable from my knowledge. Take trip to Oranmore and to Amphibian King, AKW who posts here will look after you i'm sure.

chrislad · 31-05-2015 09:44PM

tang1 wrote: »

I would go get a 2nd opinion on shoes if Elverys fitted you. They just aren't very reputable from my knowledge. Take trip to Oranmore and to Amphibian King, AKW who posts here will look after you i'm sure.

They didn't fit me as such. I researched shoes myself, and tried on a few pairs/sizes until one felt right. I got my physio/foot specialist to make sure they were a good fit before I went running in them.

I would agree with you about the lack of expertise. They gave me a size too big last time, which caused issues.

It's a shame there's no specialist shoe shop in Limerick. We had an amphibian king but they closed down. I *might* need a new pair before the marathon, so I will make the effort to go up and get a fitting there, perhaps when I'm doing the half in Dublin on the 19th Sept.

Notwork Error · 31-05-2015 09:58PM

chrislad wrote: »

They didn't fit me as such. I researched shoes myself, and tried on a few pairs/sizes until one felt right. I got my physio/foot specialist to make sure they were a good fit before I went running in them.

I would agree with you about the lack of expertise. They gave me a size too big last time, which caused issues.

It's a shame there's no specialist shoe shop in Limerick. We had an amphibian king but they closed down. I *might* need a new pair before the marathon, so I will make the effort to go up and get a fitting there, perhaps when I'm doing the half in Dublin on the 19th Sept.

If your looking for a place to get shoes in Limerick, go to Limerick sports store and ask for Siobhan. Their stock is a little on the limited side but I couldn't recommend her highly enough. Brilliant to deal with, knows her stuff and she was a class act of a runner.

Clearlier · 01-06-2015 09:18AM

chrislad wrote: »

Just got new shoes (Brooks Ghost 7) and got fitted for proper insoles. However, after about 10 miles, I've two blisters on each side at the top of the inside of my arch. I was using 1000 miles socks, which haven't done the job with this shoe! The insoles are there to lift my arch a bit so are the probably cause. Are there better socks with better arch cushioning or do I just need to break them in a bit more?

Could it be that the shoes don't fit properly? I've always liked Asics but I know that they don't fit me. They're just too narrow. A year or so ago I persuaded myself that a pair I tried on were fine - I went for a five minute jog with them and they were fine, really comfy, absolutely delighted that I had found a pair of Asics that suited me. One 7 mile run later and they've been gathering dust in the bottom of my wardrobe ever since. I think that Asics make great runners but I don't expect to ever buy another pair. They just don't fit me.

What's clear from your post is that the combination of your running gait, the insoles and the runners don't work together. You really should think about changing one of them.

chrislad · 01-06-2015 09:24AM

Clearlier wrote: »

Could it be that the shoes don't fit properly? I've always liked Asics but I know that they don't fit me. They're just too narrow. A year or so ago I persuaded myself that a pair I tried on were fine - I went for a five minute jog with them and they were fine, really comfy, absolutely delighted that I had found a pair of Asics that suited me. One 7 mile run later and they've been gathering dust in the bottom of my wardrobe ever since. I think that Asics make great runners but I don't expect to ever buy another pair. They just don't fit me.

What's clear from your post is that the combination of your running gait, the insoles and the runners don't work together. You really should think about changing one of them.

I did a further bit of research, and checking the manufacturers website for the insoles. Two of the 10 FAQs were related to blisters on the arch! It advised 3-4 days of wearing them in before going running, which I didn't do, so I'll wear my runners around the house for the next few days to ensure that they are broken in. I don't think the fit is the problem, as I had my feet professionally examined with both the shoes and the insole, but it's something I'll keep in mind.

Chilli Con Kearney · 01-06-2015 07:08PM

What running socks are people using? Are they important? I've always just run in football/rugby socks!

Also, on the subject of footwear, I've been wearing asics that I bought on sports direct last year. They are starting to fall apart so am considering investing in a new pair. I've an old pair I haven't worn much, but am wondering if insoles are necessary? Or not? It's not an area I know much about. Up until now, anything has done but now I'm wondering if I should give it more thought??? Thanks

DCM 2015: Mentored Novices Thread

Comments