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DCM 2015: Mentored Novices Thread
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What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
Have been running for about 3 years, however I have just started to enter races the past year.
Have you raced before? If so what are your PBs? (Date and distance please!)
WMM 2014 10K = 1.03.44
Parkrun 5K(2 weeks ago)= 29.34
Do you still need to take walk breaks in your training ? (No problem if you do)
No
How much training do you currently do incl cross training? Distances, cross training - whatever you think is relevant to your current fitness level.
Spinning class once a week and the gym once fortnightly, usually get out running 3 times a week. Have recently started running Parkrun on Saturdays too!
How many days a week do you run only?
3
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
I would be happy with finishing
What marathon programme are you following/intending to use?
Not sure yet, i'm very new to this so any advice on this would be great.
I'm just wondering though, as 10K is the longest race I have participated in and based on my times (everyone else on this forum have really good PB's) and the fact I have never done a HM, should I even do DCM it this year? Or should I aim for a HM this year?
I would really love to do it and I know I would be 100% dedicated to the training plan but I wonder am I being realistic about this? Will I be able to go from running 10K to 26.2 miles before 26th Oct?
Any help would be really appreciated, Dubgal!
Hi bickymary, welcome to the thread and well done for taking the plunge You've had some great advice and my two cents worth is yes, you can do it, you have the running base and your expectations are realistic so go for it.
+1 to the race series advice, sign up for all of them if you can. They are a great progression and are in that order for a very good reason Yes, the hills in the Phoenix Park can be tough, but only as tough as you make them. If you prepare for them, you will nail them. We'll talk about how to tackle the last sticky hill nearer the time. Seriously, the hills are there for a very good reason too. If you nail them mentally and physically, you will be in great shape for the marathon, especially mentally. In the meantime, try build towards four, and then five days running per week.
Best of luck!
Ps have a look at the Hal Higdon Novice 1 plan here0 -
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Thanks KM26 and welcomeKingMambo26 wrote: »Ah sure why not?
DubGal, hats off to you for taking on this role. Even before we get to the starting line (cause WE WILL!), THANKS!
1.What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
Ever since I was a wee lad I've been involved in team sports at an national and international level (up to when I was 26). I used to see running as a boring and gruesome way of getting fit for other "proper" sports, then nearly 3 years ago I got fed up with gyms and hit the road and been doing it consistently since
2.Have you raced before? If so what are your PBs? (Date and distance please!)
A number of races here and there:
5k - 22:48 March 2014
10k - 47:33 May 2015 (Maynooth) - Improvement from 48:57 (Great Ireland Run 2015)
HM - 1:56:40 Jun 2014
M - 4:23 Barcelona 2015
3.Do you still need to take walk breaks in your training ? (No problem if you do)
No
4.How much training do you currently do incl cross training? Distances, cross training - whatever you think is relevant to your current fitness level.
Running 4 times a week - T(10k easy), W(6x400), T(6k easy), S(10/12 easy). Sometimes I'll do some kettlebells on Mondays if I get the chance
5.How many days a week do you run only?
4 days
6.What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
Last year I signed up for DCM and only found this thread in week 8/9. Nearly missed the starting line due to a knee injury and only managed to make it thanks to my physio. I was glad just to finish. Barcelona was a lot better but I was only learning about LSRs, tempos, recovery, etc. so this time I want to do it properly. Sooo...
Goal No.1 - Remain injury free all the way to the day
Goal No.2 - "Unreasonable expectation" 3:55
Goal No.3 - "Fallback plan" 4:10
7.What marathon programme are you following/intending to use?
I followed a modified Hal Higdon for Barcelona and it worked so I may stick to that. I read one of the posters here suggested the Pfitzinger 55 for somebody with similar characteristics and PBs as me so I may find out more about it and then make a call.
Any suggestions? Recommendations?
You've had some sound advice and yes, you can
One question and sorry if I've missed it, is your weekend run 10-12k or 10-12 miles? If it's currently at km, try increasing it by 2km every two weeks between now and the end of the month.
I agree, no to the Pfitz plan, have a look at the boards plan from last year, perfect for you I think. Best of!0 -
Hi folks,
I just spotted this thread kinda by accident today, so I've been speed reading through all 19 pages of it.
Here's my story/plan:
What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
- I was a keen triathlete up until kids came along, done Galway 70.3 event in 2011, but since then have mostly stuck to cycling. I would do local 5/10k races near to me, but none this year so far.
Have you raced before? If so what are your PBs? (Date and distance please!)
- No official times this year, but I can run 50 min 10km.
I have run two half marathons, but that was back in 2010 and 2011 (1hr54 and 1.58)
Do you still need to take walk breaks in your training ? (No problem if you do)
- No
How much training do you currently do incl cross training? Distances, cross training - whatever you think is relevant to your current fitness level.
-Cycle twice a week, run once (8km), Gym work once/twice week
How many days a week do you run only?
-1.
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
- So the marathon has been on my bucket list for a long time now, it's time I put my focus into doing it. I am comfortable on the bike for long spins (4-8Hrs) and I think I can be mentally strong enough to train and complete the marathon. Hopefully this forum will spur me on. Just finishing will be good, but hey, let's aim for 4 Hrs.
What marathon programme are you following/intending to use?
I have joined up with a training group organised by AKW in Galway. The program seems to be similar to HH. It is 22 weeks and started on Monday, so hopefully I'll succeed!!
Hi ratracer, welcome We'll get you all you triathletes over here yet
I'd love to see an outline of your plan for curiosity's sake, any chance of a gander? You're in great hands with AKW btw. I'm sure the plan has you running more than once a week?! You triathletes are an indomitable breed but ultimately for a marathon, only running those miles will get you over the line in one piece.0 -
Yay my first post :-) Have been waiting on this thread to start. Some great info already. Thanks Dubgal.
What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
Started the c25k in 2011 - ran the WMM and the 5mile in the Pheonix Park that year and then stopped.... For the last few years, I've been doing Kettlebell and TRX classes. Started running again last Sept.
Have you raced before? If so what are your PBs? (Date and distance please!)
25.01.15 Raheny 5 Mile 44:29
07.02.15 Park Run 5k 25:43
11.04.15 Great Ireland 10k 53:03
Do you still need to take walk breaks in your training ? (No problem if you do)
No
How much training do you currently do incl cross training? Distances, cross training - whatever you think is relevant to your current fitness level.
Run 4 times a week. Have been running 18-20 miles each week since the beginning of Jan. Longest run has been 10 miles (1:34:26) Felt fine after this. Have thankfully been injury free.
How many days a week do you run only?
4
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
Dream finish time would be under 4:30. Would be delighted with that. Will be happy to finish it though without having to stop and walk.
What marathon programme are you following/intending to use?
Was planning on Hal Higdon Novice 2 but from reading here, I am wondering should I use Novice 1??
Looking forward to getting loads of tips and information from this – best of luck to everyone
Hi Chops1234, welcome, you're in the right place You look like you are ticking all the right boxes for now, the only thing I would say is to have a look at the Hal Higdon Novice 1 plan for now, you can always tweak it or tweak an upgrade if you find that you are progressing beyond it. All the best 0 -
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I'm looking to start taking some vitamins or supplements. Singers post made me think about it as I also had pleurisy last year deffo don't want that again ( hurts like hell). Any suggestions..?
Hi Emsy1, again you've had great advice in my absence :rolleyes: and I agree, supplements should be a last resort, good food and good quality should be a priority. I keep some echinacea at hand and some vitamin C when I feel something starting but that might be a placebo effect. You are on the right track to be concerned, you are about to put your body through some serious testing but if you sleep well, eat well, run well and recover well you should be ok. And don't hang around in wet running gear 0 -
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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?
Hi Dow99, spreadsheet will be up by Saturday. Promise 0 -
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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
Hi Antwerp, no, never too late! Get in here 0 -
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Hi ratracer, welcome We'll get you all you triathletes over here yet
I'd love to see an outline of your plan for curiosity's sake, any chance of a gander? You're in great hands with AKW btw. I'm sure the plan has you running more than once a week?! You triathletes are an indomitable breed but ultimately for a marathon, only running those miles will get you over the line in one piece.
Yep, the plan has me running five days out of seven, starting low and slow. First four weeks seems to be base building, as follows:
Wk1: 3km,R, 3,3,R,3,6 - 18km total
Wk2: 3,R,3,6,R,6,6 - 24km total
Wk 3: 6,R, 8,6,R,8,8 - 36km total
Wk 4: 6,R,8,8,R,8,10 - 40km total
Week 1 has been fine, I can be strict enough with myself when following a program, firing myself to train on days when I don't feel like it!! I'm not sure how I will fit in races to the training plan yet, I'll see how the first four weeks pan out!0 -
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Hi. Can I join this and ask questions or am I too late??? Hopefully I will get some good advice. Learning loads so far. I'm signed up for the whole event series with the marathon at the end.Not too late to sign up at all, plan hasn't started yet!
Yup, as Adrian says, jump in 0 -
Yep, the plan has me running five days out of seven, starting low and slow. First four weeks seems to be base building, as follows:
Wk1: 3km,R, 3,3,R,3,6 - 18km total
Wk2: 3,R,3,6,R,6,6 - 24km total
Wk 3: 6,R, 8,6,R,8,8 - 36km total
Wk 4: 6,R,8,8,R,8,10 - 40km total
Week 1 has been fine, I can be strict enough with myself when following a program, firing myself to train on days when I don't feel like it!! I'm not sure how I will fit in races to the training plan yet, I'll see how the first four weeks pan out!
Hmmmm they'm big jumps in mileage you're doing. I realise you have an aerobic base to fall back on but you will be using new muscles and energy systems to run and tbh I would be concerned at injury risk here.
Are you going straight from 1 day running to 5? How does your cross training fit in?
A progression that phases out cross training and gradually introduces running would be more productive IMO. Could you post an outline of your last four weeks running and cross training, that might give a clearer idea of your recent progression and transition from cross training to running. Thanks 0 -
Hmmmm they'm big jumps in mileage you're doing. I realise you have an aerobic base to fall back on but you will be using new muscles and energy systems to run and tbh I would be concerned at injury risk here.
Are you going straight from 1 day running to 5? How does your cross training fit in?
A progression that phases out cross training and gradually introduces running would be more productive IMO. Could you post an outline of your last four weeks running and cross training, that might give a clearer idea of your recent progression and transition from cross training to running. Thanks
I do think I've read that you should increase by about 10-15% mileage per week. So if you're doing 15 one week, do around 17 the next, then 19, and so on.0 -
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Have you raced before? If so what are your PBs? (Date and distance please!)
WMM 2014 10K = 1.03.44
Parkrun 5K(2 weeks ago)= 29.34
New 10K PB (WMM 2015) = 1:01:28
Decided I am going to do a half marathon Aug/Sept time to prepare for DCM so going to start training for that- starting this week.0 -
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Be careful. If you start at 40kmpw and increase by 10% per week you'd be doing more than 200kmpw in 18 weeks! If you increase by 15% you'll be at 430kmpw:eek:.
It's generally fine to quickly get back to a level that you have been at recently but when it comes to hitting new mileage heights you should be more cautious. Also you need to factor in cutback weeks and when doing your own plan consider increases every 2nd week.
Heh, badly worded. I meant that you should only increase by 10% a week versus the previous week. Obviously 100 miles per week is probably high enough 0
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