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DCM 2015: Mentored Novices Thread

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Comments

  • #482
    Clearlier
    Registered Users, Registered Users 2 Posts: 4,460 ✭✭✭Clearlier


    Dubgal72 wrote: »
    Hi diego_b how does this sound? I'm presuming you'll be able to get out the day after the wedding?! If not, you could do the progression run in week M-6 on the Monday and rest on the Sunday and tweak the rest of the week accordingly:
    M-
    11. 17 (as plan)
    10. Race series FD 10 (as plan)
    9. 16-17
    8. HM in Dingle to include 2-3m w/u and 2m c/d = 17-18 but as it is a race the output value is equivalent to 20 as per plan
    7. 16
    6. Progression run of 14-15mi where you build up your pace in three stages until the last three miles you are running at PMP (planned marathon pace)
    5. 20 (as plan)
    4. 18 (as plan)
    3
    2
    1

    Clearlier, you might have another suggestion, not too sure about weeks -7 and 6?

    I'd probably stick to the plan except for the two race weeks.

    The progression run is a great idea as a race substitute, you could possibly get a little more aggressive with the pace so simulate a race effort as you'll have the mini-taper from the rest of the week in your legs. You could start slow and build up to 20-30 seconds slower than marathon pace for the first 5 miles, run the next 5 at marathon pace and run the final 5 at 10 - 15 seconds faster than marathon pace finishing up the last mile or so at half marathon pace. The key is to start slow and continually build the pace.

    Unless you desperately want a half PB I wouldn't race Dingle. The plan has the races set up for the down weeks which allows for a mini-taper which improves performance and reduces injury risk. I'd run it at marathon pace with a decent length warm up beforehand, maybe 3 miles. Keep the cooldown afterwards purely functional - it's very tough to add miles after a race. Use the race to practice any nutrition plan you have for the marathon.

    With respect to the other weeks I'd particularly leave in the 19 in week 9 as it looks designed to be a stepping stone in the direction of 20m which is a bit of a milestone a few weeks later.


  • #483
    Brian_Dart
    Registered Users, Registered Users 2 Posts: 93 ✭✭Brian_Dart


    Hi all, just coming across this thread today, wish I had known about it last year when I was training for my first marathon in Dublin, better late than never I suppose!
    I am as yet undecided whether Ill run DCM again this year, but Im sure once everyone starts talking about it in my club Ill get the bug again!! Well definitely keep an eye here this year if I do. Some great pieces of advice that I wish I had known last year! The main one that I learned the hard way was if you feel a niggle just before you do the long run, dont ignore it. I did, and ended up with a shin splint injury 5 weeks out from the start of the Marathon and had to take 3 weeks rest to recover from it, which messed up my training routine completely.


  • #484
    diego_b
    Registered Users, Registered Users 2 Posts: 2,386 ✭✭✭diego_b


    Clearlier wrote: »
    I'd probably stick to the plan except for the two race weeks.

    The progression run is a great idea as a race substitute, you could possibly get a little more aggressive with the pace so simulate a race effort as you'll have the mini-taper from the rest of the week in your legs. You could start slow and build up to 20-30 seconds slower than marathon pace for the first 5 miles, run the next 5 at marathon pace and run the final 5 at 10 - 15 seconds faster than marathon pace finishing up the last mile or so at half marathon pace. The key is to start slow and continually build the pace.

    Unless you desperately want a half PB I wouldn't race Dingle. The plan has the races set up for the down weeks which allows for a mini-taper which improves performance and reduces injury risk. I'd run it at marathon pace with a decent length warm up beforehand, maybe 3 miles. Keep the cooldown afterwards purely functional - it's very tough to add miles after a race. Use the race to practice any nutrition plan you have for the marathon.

    With respect to the other weeks I'd particularly leave in the 19 in week 9 as it looks designed to be a stepping stone in the direction of 20m which is a bit of a milestone a few weeks later.

    Thanks for that, I was thinking of using Dingle as a dry run for the marathon with a few things so to run it at that pace sounds like a good idea. I think it will likely be my last race of any distance before the big one.
    19 miles of Hyde Park it is so!


  • #485
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,418 Mod ✭✭✭✭adrian522


    I'm sure you can find a route in London that doesn't involve 19 miles of Hyde park. Start here:

    https://www.strava.com/local/uk/london/running/routes


  • #486
    Phoebas
    Registered Users, Registered Users 2 Posts: 9,371 ✭✭✭Phoebas


    The boards plan has two days where there is a choice between rest, cross training or a recovery run.

    Which is better?
    Heading out for a 3 mile recovery run seems like a lot of hassle if sitting on the couch watching the tele has equivalent benefits.
    If I was to cycle into work (it's about a 25 minute gentle cycle), would that be as good as a 3 mile recovery run?


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  • #487
    This Fat Girl Runs
    Registered Users, Registered Users 2 Posts: 1,776 ✭✭✭This Fat Girl Runs


    Quick question about running in the Phoenix Park. I usually stick to the main road, Chesterfield Ave, but as I'll be increasing my distance to 9 miles this month, I want to look at different routes, maybe run the same paths as the 5 and 10 miles race series runs.

    I'm just wondering if running around the edges of the park is safe for a woman to run alone in the evenings (i.e half six in the evening). I think I'd get bored of running up and down Chesterfield but am a bit wary of branching off into the other routes.

    What do you think?


  • #488
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    This Fat Girl Runs wrote: »
    Quick question about running in the Phoenix Park. I usually stick to the main road, Chesterfield Ave, but as I'll be increasing my distance to 9 miles this month, I want to look at different routes, maybe run the same paths as the 5 and 10 miles race series runs.

    I'm just wondering if running around the edges of the park is safe for a woman to run alone in the evenings (i.e half six in the evening). I think I'd get bored of running up and down Chesterfield but am a bit wary of branching off into the other routes.

    What do you think?

    I would say yes, especially in summer when the park is busy. I run around the perimeter trails all the time, you could be in the middle of the country, it's quiet, but always enough people (runners, walkers, etc.) around, I've never felt unsafe... and it's a fantastic place to run. The perimeter is approximately 10k, depending on route.


  • #489
    long_b
    Registered Users, Registered Users 2 Posts: 4,984 ✭✭✭long_b


    Well FML anyway.
    Went aqua jogging in the pool for the knee and WHACKED my second toe on the slope to the shallow end.
    Really sore, even to limp.

    First poster in... hope I'm not first out too.

    :(


  • #490
    denis b
    Registered Users, Registered Users 2 Posts: 1,199 ✭✭✭denis b


    This Fat Girl Runs wrote: »

    I'm just wondering if running around the edges of the park is safe for a woman to run alone in the evenings (i.e half six in the evening).

    What do you think?

    I have run in the Phoenix Park over the last 3 years and mainly stuck to the perimeter for mileage although I have added internal loops ( which are closer to roads etc) for variety. I can only speak very positively about the park (I am male) and have never observed any potential problems. I would generally run there on Sat and Sunday mornings when it is quite busy with runners (individuals and groups, male and female alike) and on Tuesday evening when there is sufficient light. I would normally pass (in opposite direction) 3-4 females who are running alone around the perimeter. The quieter western section (farmleigh to knockmaroon gate) is very popular with walkers as well so you should have plenty of company. After that you can run comfortably in open areas and quite close to the road. There are sections between Castleknock Gate and Ashtown Gate where you might choose to run on the more open paths away from the trees.

    Still you want to enjoy your runs so if you cannot link up with some company then only run where you feel safe.


  • #491
    Clearlier
    Registered Users, Registered Users 2 Posts: 4,460 ✭✭✭Clearlier


    Phoebas wrote: »
    The boards plan has two days where there is a choice between rest, cross training or a recovery run.

    Which is better?
    Heading out for a 3 mile recovery run seems like a lot of hassle if sitting on the couch watching the tele has equivalent benefits.
    If I was to cycle into work (it's about a 25 minute gentle cycle), would that be as good as a 3 mile recovery run?

    it depends upon your personal situation. Wiped out feom the traing and not sleeping well because there's a newborn in the house = rest. Feeling fine = recovery run. Lots of niggles = cross training. I'd recommend scheduling in the time.


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  • #492
    RonanP77
    Registered Users, Registered Users 2 Posts: 1,182 ✭✭✭RonanP77


    Based on how my training is going (way better than expected), as well as talking to a few running buddies and comparing my progress to other novices on this thread, I've decided I'm going to go for it and do a marathon this year. I still think DCM is a little too soon for me so I'm aiming for Clonakilty in December, I think that extra 6 weeks of building up a good base will be very important for me. I hope it's ok to still fill in my info and hang about. I'll just be that bit behind everyone so maybe learning from what goes right or wrong for people along the way.

    The events I have planned as my build up are;

    10M - Monaghan - August 16th
    1/2 - Athlone - September 12th
    3/4 - Athlone - October 4th
    Full - Clonakilty - December 5th



    What is your athletics background? Have you run before?What other sports have you taken part in and at what level?

    I did a little boxing and kick boxing in my early to mid 20s, I was fairly active around then but nothing to a serious level. Years spent on shift work saw me put on 3 stone, I hit 13 stone and I'm only 5' 6", I stayed like that for years even after coming off shift work. I took up running in Feb/March last year, got my distances up to 12km, my times weren't great but they were improving. I started cycling again too, got as far as 120km, though that nearly killed me. I injured my ankle then and missed 5 months over winter & spring. I took up swimming to keep my fitness levels up and was able to do occasional short cycles and walks.

    Have you raced before? If so what are your PBs? (Date and distance please!)

    I did a few 5k and 10k runs last year as well as a few duathlons and adventure races.

    PBs
    5k - 22:00 - 02/06/14 - Charity fun run/walk Kingscourt.
    10k - 52:13 - 08/06/14 - Fundraising 10k Bailieborough.


    Do you still need to take walk breaks in your training ? (No problem if you do)

    No.

    How much training do you currently do ? Distances, cross training - whatever you think is relevant to your current fitness level.

    3-4 days running a week, 7.5k easy (with strides), 7.5k tempo, LSR (10k this weekend) and instead of a rest day I've started doing a 2.5k recovery/slow run. I swim on Wednesdays and cycle short distances once a week too, either 5-10k offroad or 15-30k on the road. Strength and core work once a week, I have a new Multigym arriving next week to help out with that.

    How many days a week can you train?

    Running 3-4, total 6-7.

    What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?

    I'll say ideally 4:40, more realistic 5:00, just getting to the finish line with no serious issues will be a success, the rest is a bonus.

    What marathon programme are you following/intending to use?

    I was looking at Hal Higdon Novice 2, I'll give the Boards one a look too.


  • #493
    This Fat Girl Runs
    Registered Users, Registered Users 2 Posts: 1,776 ✭✭✭This Fat Girl Runs


    Hey guys, can I get your opinion on these stretches for post-run cool down?

    https://www.youtube.com/watch?v=LXlbRhyOGq4


  • #494
    Windorah
    Registered Users, Registered Users 2 Posts: 210 ✭✭Windorah


    More advice needed guys!

    So I'm about 5 weeks post marathon and had a niggling injury but am currently, as of this week, back on the wagon. I was really looking forward to my long runs again But my runs this week have been nothing short of chronic! I have struggled this week with 10km/12km runs:0 Can fitness drop that dramatically?!


  • #495
    FBOT01
    Registered Users, Registered Users 2 Posts: 2,447 ✭✭✭FBOT01


    RonanP77 wrote: »
    Based on how my training is going (way better than expected), as well as talking to a few running buddies and comparing my progress to other novices on this thread, I've decided I'm going to go for it and do a marathon this year. I still think DCM is a little too soon for me so I'm aiming for Clonakilty in December, I think that extra 6 weeks of building up a good base will be very important for me. I hope it's ok to still fill in my info and hang about. I'll just be that bit behind everyone so maybe learning from what goes right or wrong for people along the way.

    The events I have planned as my build up are;

    10M - Monaghan - August 16th
    1/2 - Athlone - September 12th
    3/4 - Athlone - October 4th
    Full - Clonakilty - December 5th



    What is your athletics background? Have you run before?What other sports have you taken part in and at what level?

    I did a little boxing and kick boxing in my early to mid 20s, I was fairly active around then but nothing to a serious level. Years spent on shift work saw me put on 3 stone, I hit 13 stone and I'm only 5' 6", I stayed like that for years even after coming off shift work. I took up running in Feb/March last year, got my distances up to 12km, my times weren't great but they were improving. I started cycling again too, got as far as 120km, though that nearly killed me. I injured my ankle then and missed 5 months over winter & spring. I took up swimming to keep my fitness levels up and was able to do occasional short cycles and walks.

    Have you raced before? If so what are your PBs? (Date and distance please!)

    I did a few 5k and 10k runs last year as well as a few duathlons and adventure races.

    PBs
    5k - 22:00 - 02/06/14 - Charity fun run/walk Kingscourt.
    10k - 52:13 - 08/06/14 - Fundraising 10k Bailieborough.


    Do you still need to take walk breaks in your training ? (No problem if you do)

    No.

    How much training do you currently do ? Distances, cross training - whatever you think is relevant to your current fitness level.

    3-4 days running a week, 7.5k easy (with strides), 7.5k tempo, LSR (10k this weekend) and instead of a rest day I've started doing a 2.5k recovery/slow run. I swim on Wednesdays and cycle short distances once a week too, either 5-10k offroad or 15-30k on the road. Strength and core work once a week, I have a new Multigym arriving next week to help out with that.

    How many days a week can you train?

    Running 3-4, total 6-7.

    What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?

    I'll say ideally 4:40, more realistic 5:00, just getting to the finish line with no serious issues will be a success, the rest is a bonus.

    What marathon programme are you following/intending to use?

    I was looking at Hal Higdon Novice 2, I'll give the Boards one a look too.

    If you train smart you are unselling yourself with those targets. You might want to build up slower and maybe push your marathon debut out to make sure you are fully fit and can give it your best shot...IMHO for what it's worth.


  • #496
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    long_b wrote: »
    Well FML anyway.
    Went aqua jogging in the pool for the knee and WHACKED my second toe on the slope to the shallow end.
    Really sore, even to limp.

    First poster in... hope I'm not first out too.

    :(

    Fingers crossed you'll be ok (and toes if it's not too sore :mad: )
    Hopefully it's just bruising....


  • #497
    FBOT01
    Registered Users, Registered Users 2 Posts: 2,447 ✭✭✭FBOT01


    Windorah wrote: »
    More advice needed guys!

    So I'm about 5 weeks post marathon and had a niggling injury but am currently, as of this week, back on the wagon. I was really looking forward to my long runs again But my runs this week have been nothing short of chronic! I have struggled this week with 10km/12km runs:0 Can fitness drop that dramatically?!

    If you fall off the cliff and go from full on to nothing and stay at nothing for a few weeks it will feel like the fitness is gone but it should start looking up pretty quickly if the injury is gone and you give yourself a couple of easy weeks to get moving again. In the past I have been terrible for losing the will to run when I get to the end of the cycle and the first weeks back are generally very humbling when I do get back at it:)


  • #498
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    RonanP77 wrote: »
    Based on how my training is going (way better than expected), as well as talking to a few running buddies and comparing my progress to other novices on this thread, I've decided I'm going to go for it and do a marathon this year. I still think DCM is a little too soon for me so I'm aiming for Clonakilty in December, I think that extra 6 weeks of building up a good base will be very important for me. I hope it's ok to still fill in my info and hang about. I'll just be that bit behind everyone so maybe learning from what goes right or wrong for people along the way.

    The events I have planned as my build up are;

    10M - Monaghan - August 16th
    1/2 - Athlone - September 12th
    3/4 - Athlone - October 4th
    Full - Clonakilty - December 5th



    What is your athletics background? Have you run before?What other sports have you taken part in and at what level?

    I did a little boxing and kick boxing in my early to mid 20s, I was fairly active around then but nothing to a serious level. Years spent on shift work saw me put on 3 stone, I hit 13 stone and I'm only 5' 6", I stayed like that for years even after coming off shift work. I took up running in Feb/March last year, got my distances up to 12km, my times weren't great but they were improving. I started cycling again too, got as far as 120km, though that nearly killed me. I injured my ankle then and missed 5 months over winter & spring. I took up swimming to keep my fitness levels up and was able to do occasional short cycles and walks.

    Have you raced before? If so what are your PBs? (Date and distance please!)

    I did a few 5k and 10k runs last year as well as a few duathlons and adventure races.

    PBs
    5k - 22:00 - 02/06/14 - Charity fun run/walk Kingscourt.
    10k - 52:13 - 08/06/14 - Fundraising 10k Bailieborough.


    Do you still need to take walk breaks in your training ? (No problem if you do)

    No.

    How much training do you currently do ? Distances, cross training - whatever you think is relevant to your current fitness level.

    3-4 days running a week, 7.5k easy (with strides), 7.5k tempo, LSR (10k this weekend) and instead of a rest day I've started doing a 2.5k recovery/slow run. I swim on Wednesdays and cycle short distances once a week too, either 5-10k offroad or 15-30k on the road. Strength and core work once a week, I have a new Multigym arriving next week to help out with that.

    How many days a week can you train?

    Running 3-4, total 6-7.

    What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?

    I'll say ideally 4:40, more realistic 5:00, just getting to the finish line with no serious issues will be a success, the rest is a bonus.

    What marathon programme are you following/intending to use?

    I was looking at Hal Higdon Novice 2, I'll give the Boards one a look too.

    Ronan, you are more than welcome here, you know that but what's the rush? I think you have a lot to give at the shorter distances. I think once you harness your natural stamina and start to build some endurance you'll be pretty handy at 5 and 10k. Use that to build over a cycle of 12 months and you'll be in an ideal position to train for DCM 2016 or even a spring marathon if you can't wait. You have been so patient with your return to fitness, I'd hate to see you blow it....


  • #499
    FBOT01
    Registered Users, Registered Users 2 Posts: 2,447 ✭✭✭FBOT01


    Dubgal72 wrote: »
    Ronan, you are more than welcome here, you know that but what's the rush? I think you have a lot to give at the shorter distances. I think once you harness your natural stamina and start to build some endurance you'll be pretty handy at 5 and 10k. Use that to build over a cycle of 12 months and you'll be in an ideal position to train for DCM 2016 or even a spring marathon if you can't wait. You have been so patient with your return to fitness, I'd hate to see you blow it....

    You have a much better way with words than me, Dubgal but I think we mean the same thing :D


  • #500
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    FBOT01 wrote: »
    If you fall off the cliff and go from full on to nothing and stay at nothing for a few weeks it will feel like the fitness is gone but it should start looking up pretty quickly if the injury is gone and you give yourself a couple of easy weeks to get moving again. In the past I have been terrible for losing the will to run when I get to the end of the cycle and the first weeks back are generally very humbling when I do get back at it:)

    +1 to this, it will come back but you need to gently remind your body what it needs to do with, as FBOT recommends, a couple of easy weeks. Don't stress about pace at all, focus on keeping your effort easy. Don't try put a watch on things as you may just dishearten yourself. You can always throw in a few strides after four or five runs and maybe even an ad hoc fartlek session after a week or so but again, just easy and no pressure on yourself.
    And yes, watch the niggle. If it goes away as you warm up, fine. But if it stays or increases, stop running and have it seen to straight away. Good luck :)


  • #501
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    This Fat Girl Runs wrote: »
    Hey guys, can I get your opinion on these stretches for post-run cool down?

    https://www.youtube.com/watch?v=LXlbRhyOGq4

    I've never really come across the first couple but the rest seem pretty much like classic stretches. I can't comment on the rights or wrongs of his technique, I do mine slightly differently. I think the important thing is not to jerk and not to over stretch or strain. Has anyone any videos they use or have your stretches been passed on one-to-one?
    How did you find this clip btw?


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  • #502
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,418 Mod ✭✭✭✭adrian522


    I try to this once or twice a week. It's pretty much based on AIS that Ososlo posted last year. It takes a bit long to be doing after every run. The key point is that you hold the stretch for no more than 2 or 3 seconds, but repeat it 8-12 times.

    Need a rope, but I use a resistance band.

    http://hartmann-international.com/articles/5/hope-on-a-rope.aspx

    For general stretching I use the stretches from the P&D book.

    https://books.google.ie/books?id=V7Hcxuxc644C&pg=PA78&lpg=PA78&dq=advanced+marathoning+stretches&source=bl&ots=UQfjntE0zo&sig=1-P5oLA_gnKiM30YjcBUwRlPt6w&hl=en&sa=X&ei=nAJyVa_VM4Pm7gaV_IOQBQ&ved=0CCAQ6AEwAA#v=onepage&q=advanced%20marathoning%20stretches&f=false


  • #503
    RonanP77
    Registered Users, Registered Users 2 Posts: 1,182 ✭✭✭RonanP77


    FBOT01 wrote:
    If you train smart you are unselling yourself with those targets. You might want to build up slower and maybe push your marathon debut out to make sure you are fully fit and can give it your best shot...IMHO for what it's worth.

    Well if I hadn't missed the whole winter I'd be aiming for DCM this year and was thinking of sub-4 hrs. Maybe that would've been overly ambitious but my 5k time would indicate it should be possible, even going on my 10k time (and it was poor) would put me around 4 hrs.
    Dubgal72 wrote:
    Ronan, you are more than welcome here, you know that but what's the rush? I think you have a lot to give at the shorter distances. I think once you harness your natural stamina and start to build some endurance you'll be pretty handy at 5 and 10k. Use that to build over a cycle of 12 months and you'll be in an ideal position to train for DCM 2016 or even a spring marathon if you can't wait. You have been so patient with your return to fitness, I'd hate to see you blow it....

    I love the longer runs and to be honest, I'm terrified of doing any real pace this year. I figured if I could get the miles up, improve my fitness, strengthen my core, I could come back next year in much better condition to aim for better times over short distances. Maybe I have it all backwards.


  • #504
    Windorah
    Registered Users, Registered Users 2 Posts: 210 ✭✭Windorah


    FBOT01 wrote: »
    If you fall off the cliff and go from full on to nothing and stay at nothing for a few weeks it will feel like the fitness is gone but it should start looking up pretty quickly if the injury is gone and you give yourself a couple of easy weeks to get moving again. In the past I have been terrible for losing the will to run when I get to the end of the cycle and the first weeks back are generally very humbling when I do get back at it:)


    That's good to hear! Ill just keep turning out some shorter distances and hopefully get back into the long runs again soon! I actually surprised myself at how much I missed them post marathon!


  • #505
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    RonanP77 wrote: »
    Well if I hadn't missed the whole winter I'd be aiming for DCM this year and was thinking of sub-4 hrs. Maybe that would've been overly ambitious but my 5k time would indicate it should be possible, even going on my 10k time (and it was poor) would put me around 4 hrs.



    I love the longer runs and to be honest, I'm terrified of doing any real pace this year. I figured if I could get the miles up, improve my fitness, strengthen my core, I could come back next year in much better condition to aim for better times over short distances. Maybe I have it all backwards.

    Ronan, if you are terrified of doing any real pace this year and you don't feel your body could withstand that training then you are definitely not ready for marathon training. The marathon itself - not to mention the training for it - will relentlessly root out and expose every single weakness.

    Also, bear in mind that 5k and 10k times are not very accurate for predicting a marathon time. Your strengths may lie towards speed (which your 5k time suggests) and this doesn't always transfer to faster over longer distances. The good news is that you can 'earn' endurance over a couple of training cycles. And the better news - for you, as you like longer runs - is that you can train for a 5k with high mileage :D
    Have a think anyway but I think I am going to use this for EVERYBODY for this year's motto:

    Festina lente ~ Hasten slowly :D*




    *Thanks RayCun :)


  • #506
    RonanP77
    Registered Users, Registered Users 2 Posts: 1,182 ✭✭✭RonanP77


    Dubgal72 wrote:
    Ronan, if you are terrified of doing any real pace this year and you don't feel your body could withstand that training then you are definitely not ready for marathon training. The marathon itself - not to mention the training for it - will relentlessly root out and expose every single weakness.


    I appreciate the advice, I'll carry on increasing my LSR by 1km/wk over the next month or so and see after that. I know it's not something to be taken lightly so any sign of trouble and I'll pull things back.


  • #507
    FBOT01
    Registered Users, Registered Users 2 Posts: 2,447 ✭✭✭FBOT01


    adrian522 wrote: »
    I try to this once or twice a week. It's pretty much based on AIS that Ososlo posted last year. It takes a bit long to be doing after every run. The key point is that you hold the stretch for no more than 2 or 3 seconds, but repeat it 8-12 times.

    Need a rope, but I use a resistance band.

    http://hartmann-international.com/articles/5/hope-on-a-rope.aspx

    For general stretching I use the stretches from the P&D book.

    https://books.google.ie/books?id=V7Hcxuxc644C&pg=PA78&lpg=PA78&dq=advanced+marathoning+stretches&source=bl&ots=UQfjntE0zo&sig=1-P5oLA_gnKiM30YjcBUwRlPt6w&hl=en&sa=X&ei=nAJyVa_VM4Pm7gaV_IOQBQ&ved=0CCAQ6AEwAA#v=onepage&q=advanced%20marathoning%20stretches&f=false

    Started the Hartmann ones last week. Feeling some benefits already. Quick word of advice, do them in runners. First couple of days I did them in socks and the rope bruised the ball of my foot to the extent that I had to run on grass for a few days.


  • #508
    diego_b
    Registered Users, Registered Users 2 Posts: 2,386 ✭✭✭diego_b


    Taking Dubgal's advice, I have started a training log.

    Clear eyes, full hearts, can't lose


  • #509
    jake1970
    Registered Users, Registered Users 2 Posts: 1,015 ✭✭✭jake1970


    FBOT01 wrote: »
    Started the Hartmann ones last week. Feeling some benefits already. Quick word of advice, do them in runners. First couple of days I did them in socks and the rope bruised the ball of my foot to the extent that I had to run on grass for a few days.

    I started the Hartmann Perfect 10 about 6 weeks ago just to help with a few niggles i was getting. Niggles are gone now so it must be working.
    I do them 4-5 times a week and also foam roll as often as i can.


  • #510
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,418 Mod ✭✭✭✭adrian522


    Very quiet in here, what running have the novices being doing this weekend?


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  • #511
    This Fat Girl Runs
    Registered Users, Registered Users 2 Posts: 1,776 ✭✭✭This Fat Girl Runs


    adrian522 wrote: »
    Very quiet in here, what running have the novices being doing this weekend?

    I thought maybe my boards app was broken as I wasn't seeing any updates on my followed threads. :P

    So this weekend I did a 6 mile easy run on Friday, a workout with my trainer on Saturday and an 8 mile LSR today.


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