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DCM 2015: Mentored Novices Thread
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Hi chrislad and Diego_b, no harm in doing this as your lsr but....you will need to be very disciplined. The temptation will be there to get carried away at the start as everyone hares off. You however, will have to be the tortoise to everyone else's hare: you will be starting off with baby steps and checking your form, won't you
Along the way, if support along the course is any good, you'll be exhorted by well-meaning well-wishes to 'go faster', 'not long now' etc. Towards the end, you'll be told to 'put the foot down' and you will have to resist the temptation to race people who are whizzing by you the last half mile...as you are warming down :mad:
If you feel you can do that, your next step is to get online - or on your bike - and examine every inch of the course. Know at what stage the uphills are, the quad-shredding downhills, the long lonely bits and plan your strategy accordingly. It's relatively early in the schedule and at this stage, you should really just be learning how 'to do' lsr's, this is the only caution I would propose, ie that a race situation might prove too much of a distraction.
Anyone else had a similar experience?
Thanks for the advice. This was my LSR today, trying to keep a 10:45-11:00 pace, with the last .7 of a mile cooling down comfortably.
http://www.strava.com/activities/3243394610 -
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It's a scorching hot day today. Looking forward to hearing how you all cope with the heat on your long runs this weekend. Drink to thirst and you should be ok. I have found that it is the day before that is crucial for hydration and that I generally don't need to drink much, if anything, in the couple of hours before a run (unless it's a run first thing in the morning).
Make sure that you hydrate fully after your run. Dark yellow urine means you need to drink more, clear means you have probably drunk too much. A light straw colour is a happy medium
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It's a scorching hot day today. Looking forward to hearing how you all cope with the heat on your long runs this weekend. Drink to thirst and you should be ok. I have found that it is the day before that is crucial for hydration and that I generally don't need to drink much, if anything, in the couple of hours before a run (unless it's a run first thing in the morning).
Make sure that you hydrate fully after your run. Dark yellow urine means you need to drink more, clear means you have probably drunk too much. A light straw colour is a happy medium
I learned my lesson last week, went out at 11 for my run and roasted! I'm going early in the morning tomorrow instead. :P0 -
It's a scorching hot day today. Looking forward to hearing how you all cope with the heat on your long runs this weekend. Drink to thirst and you should be ok. I have found that it is the day before that is crucial for hydration and that I generally don't need to drink much, if anything, in the couple of hours before a run (unless it's a run first thing in the morning).
Make sure that you hydrate fully after your run. Dark yellow urine means you need to drink more, clear means you have probably drunk too much. A light straw colour is a happy medium
Was pretty warm by the time I got out at close to midday. However I plan to do these weekend runs at an earlier time in future, this morning was a bit of a mess.
Did 6 miles @ 10.01mi/min, felt pretty good but seeing as that's my PMP I'm guessing it's too fast?
Otherwise this week I did 3 x 5km @ 5.37km/min all okay and also one day of weights and some core work on 3 days also. Also 4 miles of dog walking
What do you reckon I should be doing next week so that I'm good to go on the 22nd?0 -
It's a scorching hot day today. Looking forward to hearing how you all cope with the heat on your long runs this weekend. Drink to thirst and you should be ok. I have found that it is the day before that is crucial for hydration and that I generally don't need to drink much, if anything, in the couple of hours before a run (unless it's a run first thing in the morning).
Make sure that you hydrate fully after your run. Dark yellow urine means you need to drink more, clear means you have probably drunk too much. A light straw colour is a happy medium
I managed to hit the road at 9am - the secret is a 6yo "morning person" in the house (there's no way I would manage it myself). It was actually quite chilly and windy at first - but it got very warm indeed.0 -
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Was pretty warm by the time I got out at close to midday. However I plan to do these weekend runs at an earlier time in future, this morning was a bit of a mess.
Did 6 miles @ 10.01mi/min, felt pretty good but seeing as that's my PMP I'm guessing it's too fast?
Otherwise this week I did 3 x 5km @ 5.37km/min all okay and also one day of weights and some core work on 3 days also. Also 4 miles of dog walking
What do you reckon I should be doing next week so that I'm good to go on the 22nd?
Hi Toulouse, as (I think?) it's your first full week of running, don't increase anything just yet.
Yes, your 6 miles was too fast. If 10min/mi is your PMP, your lsr pace should be *around* 10:45-11:30.
Your shorter runs also look to be on the quick side. 5:37 per km will give you a marathon time of 3h 57mins so again, for base building you need to slow down. You need to consolidate your aerobic base along with getting your legs used to running again. You'll do this most effectively for now by just getting out and doing easy miles
Give yourself another week of 15 miles, as you did last week (6, 3,3,3) but slow down to an easy effort 10:30 pace max for now. So that means you won't quite be ready to go on the 22nd but depending on how next week goes, we can look at gradually transitioning into the HHN1 plan if that's ok with you?0 -
I managed to hit the road at 9am - the secret is a 6yo "morning person" in the house (there's no way I would manage it myself). It was actually quite chilly and windy at first - but it got very warm indeed.
There's a lot to be said isn't there for getting it 'done and dusted' early in the day?! It's a good idea to get out early at least once a week....as guess what time the marathon is? Hint: it's not PM 0 -
There's a lot to be said isn't there for getting it 'done and dusted' early in the day?! It's a good idea to get out early at least once a week....as guess what time the marathon is? Hint: it's not PM
Also lends itself to better habits the night before. You start to reconsider that 3rd Jagerbomb in Coppers on a Saturday night when you have a Sunday morning appointment with the S bends in Phoenix Park the next morning 0 -
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Some indirect but timely advice from Eliud Too, winner of last year's DCM
https://m.facebook.com/story.php?story_fbid=485403311609340&substory_index=0&id=4790747455755300 -
Hi Toulouse, as (I think?) it's your first full week of running, don't increase anything just yet.
Yes, your 6 miles was too fast. If 10min/mi is your PMP, your lsr pace should be *around* 10:45-11:30.
Your shorter runs also look to be on the quick side. 5:37 per km will give you a marathon time of 3h 57mins so again, for base building you need to slow down. You need to consolidate your aerobic base along with getting your legs used to running again. You'll do this most effectively for now by just getting out and doing easy miles
Give yourself another week of 15 miles, as you did last week (6, 3,3,3) but slow down to an easy effort 10:30 pace max for now. So that means you won't quite be ready to go on the 22nd but depending on how next week goes, we can look at gradually transitioning into the HHN1 plan if that's ok with you?
Sounds good, will keep you updated0 -
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I did 13.1m at 8'33 this evening. It was nice and cool by the time I got out, though I did get a bit of sun earlier on doing a bit of gardening. Now I'm going to hide from DG for not running slow (though I had reasonable cause - I hadn't run since Tuesday due to various work commitments).
Not me you need to hide from (although.... ):Your times and goals are almost identical to mine when doing my first marathon.
I nalied 1, 2 4 and 6, narrowly failed on 5 and messed up 3 (4;15). I didn't attempt 7.
Your training seems identical to mine in terms of paces so I'll give you the advice needed to nail goal 5 and especially 3. It took me a year to comes to grasp with this (i was told multiple times during training but didn't take it seriously)!!!:
Your marathon goal is 9:09/mile which seems consistent and realistic based on your other goals and previous times, BUT the majority of your runs need to be slower than PMP (planned marathon pace). The goal of most of your runs is to build endurance, not pace, running them slowly builds just as much endurance while tiring you less and risking injury much less. Running them faster than PMP is pointless and risky. Plan to run once a week faster than PMP and run the rest slower.
Good luck with it!!
And don't even dare to try get this past us as the "once a week" :mad:
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bucketybuck wrote: »Did a 10k race this morning, took 2 1/2 minutes of my personal best! 54.05, absolutely delighted with that!
What a nice way to lead up to the start of marathon training!
Great start bucketybuck! Well done Any chance of a race report please?! 0 -
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.Set myself a goal of a minimum of 15 miles this week, with a stretch goal of 17. Just finished a short recovery run this morning to push me to 20 so delighted after the small layoff last month! Feeling good as well, which is a plus, no tiredness or aches!
Hmmmm.....
The 10% rule is a guide, not an absolute. This is why it is so important to get in tune with your body. You may be able to get away with stretching it now and then but overall, err on the side of caution. Glad to hear your bod is playing ball...for now 0 -
Yesterday I ran 8km and it took me 50 mins. It felt soooo slow, and I know I need to run slow for now to build up a good base, thank god for tunes!!!
But.... One of my fave events is on Aug 8, the streets of Galway 8km. It's a great race and I want to run it at the very least sub 40, aiming for somewhere between 36-38 mins. For DCM2015 I'm following HHN1, which doesn't account for speed work, so can any experienced peeps here advise me on how/where I should sneak some interval work in to the plan in the next 6 weeks? After that I have not picked any other race/event yet.
Hi ratracer. Firstly, well done on slowing down. As meno has said, your job is to build endurance and you will do that just as effectively by going slower, with the added bonus of far less injury risk.
For this week, give your legs an introduction to pace by doing a few gentle strides towards the end of one of your easy runs early in the week. As it is an introduction to pace, do these at no more than 70% effort and recover fully between each one. You literally just want to stretch your legs out. Don't over-stride and keep the same cadence you were using when running ie don't suddenly decrease your cadence as you lengthen your stride.
Give yourself a few days of rest/recovery/cross in between (no rush, plenty of time) and then try some fartlek. You may have come across this or something similar while cycling? It literally means 'speed play'. It can be as structured or unstructured as you like. I would recommend warming up easily, picking a lamppost or similar landmark and increasing the pace. Recover fully for now in between each surge. A general rule of thumb is, the shorter the distance, the more effort: longer surges, dial back the effort. For now, keep these within your comfort zone. Literally, have fun
Do these two things - strides and easy fartlek - for the next two weeks and we can introduce more structured intervals after, depending how you get on with this. How does that sound?0 -
Hmmmm.....
The 10% rule is a guide, not an absolute. This is why it is so important to get in tune with your body. You may be able to get away with stretching it now and then but overall, err on the side of caution. Glad to hear your bod is playing ball...for now
In my defense, it was two 2 miles at a very slow pace that pushed me over. I was trying to incorporate recovery runs as per the plan. :P0 -
This Fat Girl Runs wrote: »Argh! I wanted to go out for my LSR at 9.30 but I'm still at home charging my Garmin because I forgot to do it yesterday! I really need it today because I'm running my first 9 miler and so need to track where I'm at!
Best or luck today missus. Remember to focus on your form: run tall and keep those shoulders relaxed. Bring a few quid in case you need to get some water along the way.
Generally, this is why I don't like to rely on anything that could cause a spanner in the works by its absence I used to be obsessive about running with some sort of balm on my lips but chucked that out as you have to learn to run with what you got: your mind and legs
Plan B could be to have a stopwatch on days like this: you could roughly map your mile markers in advance and check against a pace band.
Above all, remember garmins etc are a tool, not a crutch 0 -
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This Fat Girl Runs wrote: »Argh! I wanted to go out for my LSR at 9.30 but I'm still at home charging my Garmin because I forgot to do it yesterday! I really need it today because I'm running my first 9 miler and so need to track where I'm at!
How did ur run go? I went out about 1ish to do 8m it was roasters but did'nt feel I needed any water on route. I enjoyed the slower pace did 9.50mm. A lot of hills but the scenery and down hill made up for that. Hope everyones enjoying running in the nice weather long may it last 0 -
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