DCM 2015: Mentored Novices Thread

A compeed might be very useful for the blister. In truth you are probably better off just resting and letting it heal but it would be handy in an emergency to get you through.
I wonder are your runners half a size too tight. When running your feet will warm and expand.
I wear my runners a half size too loose and have the laces fairly loose. If I don't I tend to get stress pains in my feet. It works for me but I think things like this are a personal preference and you just need to find out what works for you.
Btw I also wore 1000 mile socks for my long runs and the marathon itself. They are double lined and gave great protection. I didn't wear them for my training runs or shorter races.

mirrormatrix wrote: »

What's the purpose of sterilising the needle if you're just going to leave thread in there for 10 hours?

Would imagine thread is relatively sterile already (I'd just bought it from a shop) ... anyhow I took the method from aquinn/some-webpages, I didn't invent (it's an army trick).

libelula wrote: »

That's a genius blister idea. Can't wait for my next one to try it out

Really???!!

Think it's only worth doing if the blister is a decent size. Tbh would not have gone down that route only it was going-nowhere despite the Compeed & I *needed* to do a long run that weekend ...

Dubgal72 wrote: »

Hi Kerry Gooner, well done in what sounds like tough enough conditions. Any chance of a race report?

Link here to great blog covering the race
https://rigbag.wordpress.com/

Hello fellow runners. Been reading the thread for a few weeks but just getting around to posting now that everything is all booked for the marathon. I actually ran the Dublin marathon in 2011 (but didn't find this thread until 2012) I started running less than year before that though and DCM was my first race, which seems crazy now looking back with several years of running under my belt. I basically went from c25k to marathon and did pretty good considering how clueless I was about most things. I actually trained for Dublin in 2012 and 2013 after finding the novices thread but had to pull out of both, once for an injury and once because life got in the way. I'm really wanting to do Dublin again because it was so much fun the first time. I live in France (am American though) and the racing scene here isn't nearly as cheery as it is in Dublin. The reason I'm in the novices thread is that the marathon feels new to me. Additionally, I took much of the last year "off" of running for PBs and doing races. I was feeling a bit burned out and just decided to lay off the PB/racing grind and just ran with my dogs for fun. I focused more on strength training as well.
What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
Running since 2011
Volleyball
weight lifting


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

2011: Dublin Marathon 5:26
2013 romaostia half 2:16

Done loads of half marathons but Romaostia was my best time. I usually come in around 2.20 but I used to do a lot of back to back halfs (like 1 week apart) so I think that's why my times didn't improve much (and why I burned out).

Do you still need to take walk breaks in your training? not usually
How much training do you currently do incl cross training?
running 2-4 times a week between 5-12k
weight lifting 4-5 times per week
various gym classes 2 times a week (aerobic)
Volleyball 1x per week but the season is ending
Walk the dogs at least 5km everyday that I don't run with them

What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
My main goal is to stick to the plan and be injury free. I hope to beat my previous time so under 5:26, really hoping to get under 5, but in all honestly I'll be happy to finish.
What marathon programme are you following/intending to use?
HH1

Thanks for having me! I'm looking forward to this thread and seeing everyone's progress.

Myles Splitz wrote: »

Hi Singer,

While the other guys have already been dealing with the recovery aspect I will actually take a look from a performance perspective.

Running at Marathon pace too frequently will actually make you less efficient for running marathons:

Without getting too technical running at this intensity will impact the following too aspects:

Muscle Fibre recruitment - Slow easy running will be focused more towards type I fibres which contain the most mitochondrial density (basically the things which take oxygen from the blood and absorb it into muscles). Running at this intensity will lend itself to more fast/intermediate twitch fibre recruitment which are less fatigue resistant and and contain less mitochondria.

Think of this like trying to win a drinking contest with a straw when you are able to chug.

Fuel - Easy running focuses on burning fat as a fuel source. There is roughly a 2 hour supply of carbs. Running at Marathon Effort increases the rate of glycogen break down so we are training to become more efficient at training at that pace (feels easier to sustain marathon pace) however the fuel supply doesn't change and ultimately unless you are a Kenya running the WR you are going to exceed this time and as such you will still hit the wall.

The easier pace runs allow the body to get used to putting fat into the mix. Essentially we are watering down the fuel supply to allow the body to have enough to survive the shortage in the later stages of the race. The longer you are on your feet the more important this is (+4hr running be it marathons or ultra's)

I know it seems contradictory but running slower for the most part will lead to a faster and easier day come October.

Nice & simply put Myles. As a matter of interest, do you have a background in science/sports science/ biology - I've read here for years about going slow to go fast but that's the clearest & simplest I've seen if put

Targeting 10 min mile for DCM so what pace should I be running my LSR? Thanks!

marf wrote: »

Targeting 10 min mile for DCM so what pace should I be running my LSR? Thanks!

The pace guide recommends doing LSRs at 45 to 90 seconds slower than marathon pace.

Phoebas wrote: »

The pace guide recommends doing LSRs at 45 to 90 seconds slower than marathon pace.

Whats that for those of us in km land?

Looking at the McMillan calculator, if I want a marathon time of 4.45 my pace should be 6.45 minutes per/km. So should my LSR pace be 45-90 seconds slower than that? 7.30 mp/k?

bucketybuck wrote: »

Whats that for those of us in km land?

Looking at the McMillan calculator, if I want a marathon time of 4.45 my pace should be 6.45 minutes per/km. So should my LSR pace be 45-90 seconds slower than that? 7.30 mp/k?

Dubgal72 wrote: »

Ooooh in advance, it is late but:

Km:mile = 1000m:1609m (let's call it 1600....)
So roughly km pace should be 30-60 seconds slower= 7:15 to 7:45 pace. Have I got that right? Meno or Murph D heeeeeelp.....:D*




* I owned up right from the start in my log "I am also not a mathematician...."

Something I think I can help with.......

I think the agreed logic is that your LSR pace should be 45-90 secs PER MILE slower, so:

6:45min/km = 10:48min/mile

10:48 + 0:45 - 1:30 = 11:33 - 12:18min/mile

11:33 - 12:18min/mile = 7:13 - 7:41min/km

I think that's right?

Dubgal72 wrote: »

Ooooh in advance, it is late but:

Km:mile = 1000m:1609m (let's call it 1600....)
So roughly km pace should be 30-60 seconds slower= 7:15 to 7:45 pace. Have I got that right? Meno or Murph D heeeeeelp.....:D*




* I owned up right from the start in my log "I am also not a mathematician...."

McMillan helpfully provides training paces in both Km and Miles... just use the calculator there's a little button that says Km... I use it all the time

Bungy Girl wrote: »

Sounds good to me, I got 7:13-7:41 using a race pace calculator. I should be in bed, not doing sums Well impressed with nop98 getting all bilingual with his paces. I will never get used to Km. Still freak out when I'm on the M50 and see the speedometer going over 100....

imperialists, the lot of yiz... :cool:

yaboya1 wrote: »

You obviously don't drive on the M50 during rush hour.......

No, thankfully. I believe it's a car park.