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DCM 2015: Mentored Novices Thread
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Counting slowly to 15 will work or you can just set a watch on it (15-20 seconds). You can also pick a lamppost or twoSee I thought strides were all about a speed things, that is great to know!
That counting method will take some practice!!
Longer strides have their place too and I would recommend them for more experienced runners (ie runners with experience of speedwork and/or an established aerobic base. Other runners can build up to them). An easy run might go like this:I do strides based on time, 20 seconds usually with 1 minute jogging recovery. 180m-190m as KC is doing would be too long for me personally.
From the boards plan ..
Might be a bit easier for people.
3 miles easy, segue into 2x longer pick ups of about 150m at a gentler pace than the shorter strides, recover well and then do 4-5 shorter strides followed by .5-1 mile warm down. You can play around with speed, acceleration and 'glide'. Don't go flat out on these. You want to go fast enough that you are learning good form but not so fast you injure yourself which brings us to...
Max pace is the fastest you can go over 100m. Don't go that fastWhat is max pace in this context - is it sprinting pace?
Up to 80% of this. Don't set a pace on these, do them by feel. A good exercise too in 'tuning in' to your body 0 -
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Max pace is the fastest you can go over 100m. Don't go that fast
Up to 80% of this. Don't set a pace on these, do them by feel. A good exercise too in 'tuning in' to your body
Someone said to me; Imagine you are doing a 400-800m pace, accelerate to this pace over the first 4-5 seconds; hold it for 6-7 seconds then decelerate back down to easy pace.0 -
Final question on strides.
The boards plan has 5 or 6 100 metre strides as part of some of the 4 - 6 mile runs. Should they be spread out over the run, or done in quick succession with just enough recovery between them?
(And what's this metre business? I thought it was all miles around here!)
Do them all as one block but recover well between each one. For marathon training, they're generally done towards the end of the run but always allow time to cool down after.
There are 1609 metres in a mile y'know
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Hi whoopsadaisydoodles, general rule of thumb is a pain/niggle that goes away while running is *probably* ok but needs to be monitored. Pain that doesn't go away or indeed increases needs to be seen to.
Personally, I'd tend to err on the side of caution and have it seen to if it is still there in a week.Deleted User wrote: »My ankle is still really painful. I thought it was much better but it's not. I'm away at the moment and I wish I was home to go get it seen to so I stay on track. I haven't run yet today but I've walked about 7 miles and it's throbbing. I'll roll it out and see if that helps at all. Grrrrrr. Would really rather be at home right now!
Bad luck
When do you get home and have you someone lined up to have a look at it? 0 -
Love the idea of this thread. Planning to do my first marathon this year. Right, here goes...
What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
No sports since school (a long time ago). Started recreational running / jogging 2 years ago just to get fitter.
Have you raced before? If so what are your PBs? (Date and distance please!)
Did race series last year. haven't run any races so far this year, but signed up for 2015 race series (again) plus DCM
PBs (all last year) 5k (24:12), 8k (42:00), 10k (54:19), 10 mile (1:39) Half marathon (2:15)
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.
How many days a week do you run only?
Normally, just 4 x 6k runs per week. Avg pace is 5:15/km. Last year for race series, I also did a long run at week-ends, increasing the distance by 1-2 km per week.
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
Would love to finish under 4 hours.
What marathon programme are you following/intending to use?
None at the minute - have just started reading up. Have also just started core training classes (based on advice from colleagues)
Hi ZV Yoda, welcome to the thread! You've had some sound advice from Macinalli, I think the Novices are beginning to put their hands over their ears whenever slow down is mentioned
You're all going to be hearing that a lot more...
The 5 mile race series will be a good opportunity to see where you are this year in comparison to last and we can work out some paces for you from there. It will also give a (very elastic) indication of how realistic your target is. In the meantime....slooooooow down
Let us know too how you get on with choosing a plan.0 -
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Kerry Gooner wrote: »Hi all, like my runs, I'll come in just before cut off point if that's ok
What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
Played soccer at junior and intermediate level before time caught up on me. Took up cycling afterwards to keep active and last May found the running bug.
Have you raced before? If so what are your PBs? (Date and distance please)
Year Distance Race PB
All 2015
10k 1.00
Half 2.30
Marathon 6.00
Do you still need to take walk breaks in your training ? (No problem if you do)
No but may walk the steeper climbs
How much training do you currently do ? Distances, cross training - whatever you think is relevant to your current fitness level.
4 nights running and a cycling trip a week
How many days a week can you train?
4/5
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
Hoping to attempt DCM if no mis-haps and looking to beat 5.30
What marathon programme are you following/intending to use?
Open to suggestions but happy to attempt boardies plan
Hi Kerry Gooner and welcome Nice to see you tackling this with a year of running behind you! Could you post a sample week's training please to include weekly mileage? I could modify the Hal Higdon Novice 1 to perhaps transition to the boards plan after a few weeks, depending on what stage you're at now. 0 -
Don't run on it if it is painful.
No, I'll keep off it for now. I could run on it, but I'll only make it worse if I do.Bad luck When do you get home and have you someone lined up to have a look at it?
Not until next weekend, as in Sunday week. I won't be able to see my physical therapist until Monday 22nd which is just days before the Irish Runner 5 mile.0 -
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Deleted User wrote: »No, I'll keep off it for now. I could run on it, but I'll only make it worse if I do.
Not until next weekend, as in Sunday week. I won't be able to see my physical therapist until Monday 22nd which is just days before the Irish Runner 5 mile.
That's a shame. Common sense in the meantime, don't do anything that seems to be making it worse...anyone you can see on your hollipops?0 -
That's a shame. Common sense in the meantime, don't do anything that seems to be making it worse...anyone you can see on your hollipops?
I'm moving around so much its a bit tricky, but I'm in Glasgow now for two days so I'll see in the morning if there's any chance of getting an apt somewhere
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Deleted User wrote: »I'm moving around so much its a bit tricky, but I'm in Glasgow now for two days so I'll see in the morning if there's any chance of getting an apt somewhere
Do and good luck. If you're going anywhere near Edinburgh, hillside runner might be able to help you out....0 -
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Hi ZV Yoda, welcome to the thread! You've had some sound advice from Macinalli, I think the Novices are beginning to put their hands over their ears whenever slow down is mentioned You're all going to be hearing that a lot more...
The 5 mile race series will be a good opportunity to see where you are this year in comparison to last and we can work out some paces for you from there. It will also give a (very elastic) indication of how realistic your target is. In the meantime....slooooooow down
Let us know too how you get on with choosing a plan.
Nope! Not me! You'll be happy to know I did slow down tonight on my 5 mile hard run. Even when I was feeling great at a faster pace I slowed down. :cool:
Also, I think I'm going to have to start preparing easy dinners the night before so that when I get in from my run I can eat instead of having to come in from my run, stretch, shower then cook. It's 9pm and I'm still waiting to eat! What does everyone else do?0 -
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