DCM 2015: Mentored Novices Thread

Dubgal72 · 17-06-2015 08:00AM

Singer wrote: »

Well, this is amazing:

https://www.facebook.com/video.php?v=487704671379204&set=vb.479074745575530&type=2&theater

Nice work to the folks behind this

Um yes, I had just been about to post this under 'some exciting news for you guys'*.......thanks to Eliud and James Waters for putting this together for you guys

*consider yourself suspended Singer for stealing my thunder

Dubgal72 · 17-06-2015 08:15AM

I've been sitting on this all weekend, kinda hugging myself with excitement. Many thanks to Eliud Kibet Too - winner of DCM 2014 - and James Walters for putting this together! Some wise words and chimes in quite nicely with the Focus For the Week, 'listen to your body'

https://www.facebook.com/video.php?v=487704671379204&set=vb.479074745575530&type=2&theater

diego_b · 17-06-2015 10:11AM

Class!

This Fat Girl Runs · 17-06-2015 10:12AM

Dubgal72 wrote: »

I've been sitting on this all weekend, kinda hugging myself with excitement. Many thanks to Eliud Kibet Too - winner of DCM 2014 - and James Walters for putting this together! Some wise words and chimes in quite nicely with the Focus For the Week, 'listen to your body'

https://www.facebook.com/video.php?v=487704671379204&set=vb.479074745575530&type=2&theater

I'm actually teary eyed watching this! Especially the part about the dream. It truly is!!

Thanks Eliud and James for doing this for us! And Dubgal for being such a hands-on mentor.

:D:D:D

PJD · 17-06-2015 11:33AM

Unfortunately my run commute involves a lot of pavement bashing. I live in raheny and intend on using the coast road trail to lessen some impact for a few kms. Anyway- why does the tarmac road feel easier than the concrete path?? I can feel the difference during my run.

Firedance · 17-06-2015 11:36AM

PJD wrote: »

Unfortunately my run commute involves a lot of pavement bashing. I live in raheny and intend on using the coast road trail to lessen some impact for a few kms. Anyway- why does the tarmac road feel easier than the concrete path?? I can feel the difference during my run.

one of the older guys in my club is always telling us to run on tarmac rather than concrete (or grass if possible), I'm no expert but I think tarmac has move 'give' than concrete and therefore less jarring on the body.

PJD · 17-06-2015 11:43AM

Firedance wrote: »

one of the older guys in my club is always telling us to run on tarmac rather than concrete (or grass if possible), I'm no expert but I think tarmac has move 'give' than concrete and therefore less jarring on the body.

Thanks! Always listen to the older guys! This marathon is my first. My mid life crisis aged 42... Could be worse. My wife thought I was going to buy a motorbike! I will try to stick to the trail or tarmac if possible. Concrete also seems to feel more uneven underfoot. Nasty stuff....

PJD · 17-06-2015 11:49AM

I use a Garmin gps which I also upload to strava. A lot of my friends use strava via their phones. Would there be enough interest to start up a boards dcm novice group??? It could compliment the spreadsheet nicely.....? It has a nice feature to give 'kudos' after a log is posted. I find it a great motivator.

17-06-2015 12:07PM

Just did 20 minutes this morning and was completely pain free. Have to do 30 tomorrow and 40 on Friday, if I'm pain free throughout, I can try my long run at the weekend, I'll see my PT early next week. Fingers crossed all's well

Toulouse · 17-06-2015 01:05PM

PJD wrote: »

I use a Garmin gps which I also upload to strava. A lot of my friends use strava via their phones. Would there be enough interest to start up a boards dcm novice group??? It could compliment the spreadsheet nicely.....? It has a nice feature to give 'kudos' after a log is posted. I find it a great motivator.

If someone explains it to me then yeah, great idea!

Dubgal72 · 17-06-2015 01:10PM

PJD wrote: »

I use a Garmin gps which I also upload to strava. A lot of my friends use strava via their phones. Would there be enough interest to start up a boards dcm novice group??? It could compliment the spreadsheet nicely.....? It has a nice feature to give 'kudos' after a log is posted. I find it a great motivator.

Go for it guys, don't use Strava myself, but if I find anyone racing their training runs :mad: to get kudos or back slapping

...you're banned from Strava

frash · 17-06-2015 01:23PM

Been following this thread but still not totally committed - have a question regardless.

My main aim this year if to do a half in under 2 hours (current PB=2:02:41 in Sept 14 Race Series)
That would involve running at 9:09 min/mile
If I was to do DCM15 I'd be hoping for 4:30 which would be 10:18min/mile

What should my LSR pace be?
1 - based on my sub 2 half + 60 seconds
2 - based on my potential full + 60 seconds

By the time I do the half I would hope that my LSR would be around 17 miles so I could push on for the marathon - will decide later.

Dubgal72 · 17-06-2015 01:36PM

frash wrote: »

Been following this thread but still not totally committed - have a question regardless.

My main aim this year if to do a half in under 2 hours (current PB=2:02:41 in Sept 14 Race Series)
That would involve running at 9:09 min/mile
If I was to do DCM15 I'd be hoping for 4:30 which would be 10:18min/mile

What should my LSR pace be?
1 - based on my sub 2 half + 60 seconds
2 - based on my potential full + 60 seconds

By the time I do the half I would hope that my LSR would be around 17 miles so I could push on for the marathon - will decide later.

Hi frash, if it's your first marathon, it's all the big unknown setting a pace. Saying that, going by your last HM, your marathon prediction time seems realistic enough but....has your training been consistent in the meantime? Would you think that your endurance has declined or improved since last September?
Always base your training on where you are now, not where you want to be. This is where the range comes in, your lsr should be around 45-90 seconds (pace per mile) slower than your PMP (planned marathon pace). Stay to the slower end of the range for now, it's endurance you want to focus on, not pace. Myles Splitz put it nicely when he told us a few posts back that long and slow runs will recruit fatigue-resistant mitochondria.

Ps to get the necessary amount of lsr's in up to 20 miles, you'll need to commit earlier than the race series half unless you're following a back-to-back lsr approach ex Jeff Gaudette.

Phoebas · 17-06-2015 01:38PM

PJD wrote: »

I use a Garmin gps which I also upload to strava.

Is that an easy process?
I've got a Garmin GPS watch but I just use Garmin Connect. Is Strava better?

Myles Splitz · 17-06-2015 01:40PM

Phoebas wrote: »

Is that an easy process?
I've got a Garmin GPS watch but I just use Garmin Connect. Is Strava better?

If you download Strava on the phone they can sync the two so that when you upload to Garmin your Strava account will automatically update.

neilthefunkeone · 17-06-2015 01:42PM

Phoebas wrote: »

Is that an easy process?
I've got a Garmin GPS watch but I just use Garmin Connect. Is Strava better?

Yeah you can set it up so it automatically updates Strava after uploading to Garmin Connect.

https://strava.zendesk.com/entries/48729094-Uploading-to-Strava-from-a-Garmin-device

So i'm skipping ahead a week and doing week 1 this week as i will be abroad at a wedding next week and know i wont get many runs in.. But i will be packing the gear to try get a few slow miles in!!

frash · 17-06-2015 01:50PM

Dubgal72 wrote: »

Hi frash, if it's your first marathon, it's all the big unknown setting a pace. Saying that, going by your last HM, your marathon prediction time seems realistic enough but....has your training been consistent in the meantime? Would you think that your endurance has declined or improved since last September?
Always base your training on where you are now, not where you want to be. This is where the range comes in, your lsr should be around 45-90 seconds (pace per mile) slower than your PMP (planned marathon pace). Stay to the slower end of the range for now, it's endurance you want to focus on, not pace. Myles Splitz put it nicely when he told us a few posts back that long and slow runs will recruit fatigue-resistant mitochondria.

Ps to get the necessary amount of lsr's in up to 20 miles, you'll need to commit earlier than the race series half unless you're following a back-to-back lsr approach ex Jeff Gaudette.

Thanks DG72. To answer your points...
It would be my first marathon. I followed the novice thread last year up to the 20m LSR point but got injured.
I did the Wicklow Half Marathon (very hilly!) in March in 2:10 so I'm not that far off the level I was at last September.

As for building up the LSRs I currently haven't gone beyond the 13.1m limit this year but will start a very gradual increase soon so by September I should be at around 17 at least. Doing 2 or 3 lunchtime runs of 4 miles every week currently too.

Now off to Google who Jeff Gaudette is!

donglen · 17-06-2015 02:11PM

Hi, I can't believe I'm doing this!! I'm in if ye'll have me!!

What is your athletics background? Have you run before?What other sports have you taken part in and at what level?
Played GAA/Soccer to a not so serious level and was retired by a ruptured Achilles.
Zero athletics background. Very casual running for about 3 years but have never run more than 13.1 miles! Looking at my data on Garmin, I’ve run approx. 500 miles per year for each of the last 3 years, so I’ve been tipping away but not overly focussing on it.

Have you raced before? If so what are your PBs? (Date and distance please!)
HM – 2:09:xx (2013)
10k – 48:53 (2013)

Do you still need to take walk breaks in your training ? (No problem if you do)
No.......but I'm open to it if that forms part of the process.

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

Normally between 2 / 3 runs a week.
Usually 2 x 4 miles at approx 9:20 min miles.
1 LSR usually between 6 to 9 miles at approx 10 min miles.

How many days a week can you train?
In the push for this, I’m aiming to up it to a consistent 4

What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
Ideally, first Marathon, I’d take under 5 hours……..04.45 for the gold medal!
Having said that, I’d be delighted if I can get 10 weeks in at a consistent 4 days a week running without getting injured and then make a more educated guess.

What marathon programme are you following/intending to use?
HHN1 would seem to suit my current fitness level/time commitment.

robinph · 17-06-2015 02:14PM

PJD wrote: »

Unfortunately my run commute involves a lot of pavement bashing. I live in raheny and intend on using the coast road trail to lessen some impact for a few kms. Anyway- why does the tarmac road feel easier than the concrete path?? I can feel the difference during my run.

I'm certain that I can feel the difference between concrete and tarmac as well, although this article suggests that it is just in our head as we are all wearing bouncy shoes. Anyway, here is far more information than you ever wanted to know about how solid different surfaces are to run on:

http://www.slowtwitch.com/Training/Running/Concrete_or_Asphalt__4793.html

chrislad · 17-06-2015 02:17PM

On this note, is there anywhere decent in Limerick that's not multiple loops to do running? I'm in Castletroy, and it's all paths and concrete and I do feel it at times.

Dubgal72 · 17-06-2015 02:22PM

donglen wrote: »

Hi, I can't believe I'm doing this!! I'm in if ye'll have me!!

What is your athletics background? Have you run before?What other sports have you taken part in and at what level?
Played GAA/Soccer to a not so serious level and was retired by a ruptured Achilles.
Zero athletics background. Very casual running for about 3 years but have never run more than 13.1 miles! Looking at my data on Garmin, I’ve run approx. 500 miles per year for each of the last 3 years, so I’ve been tipping away but not overly focussing on it.

Have you raced before? If so what are your PBs? (Date and distance please!)
HM – 2:09:xx (2013)
10k – 48:53 (2013)

Do you still need to take walk breaks in your training ? (No problem if you do)
No.......but I'm open to it if that forms part of the process.

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

Normally between 2 / 3 runs a week.
Usually 2 x 4 miles at approx 9:20 min miles.
1 LSR usually between 6 to 9 miles at approx 10 min miles.

How many days a week can you train?
In the push for this, I’m aiming to up it to a consistent 4

What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
Ideally, first Marathon, I’d take under 5 hours……..04.45 for the gold medal!
Having said that, I’d be delighted if I can get 10 weeks in at a consistent 4 days a week running without getting injured and then make a more educated guess.

What marathon programme are you following/intending to use?
HHN1 would seem to suit my current fitness level/time commitment.

Hi Donglen, you're in

You're spot on about the consistency and also about building conservatively. Keep dropping in to let us know how you get on

Ps watch the proportion of lsr to your total weekly mileage. Try and keep the ratio no more than around 35%

This Fat Girl Runs · 17-06-2015 02:46PM

Just realised my first week on the boards spreadsheet is going to look really light due to the Irish Runner 5 mile race! I swear next week isn't the norm! Just giving you guys the heads up :P

chrislad · 17-06-2015 07:07PM

This Fat Girl Runs wrote: »

Just realised my first week on the boards spreadsheet is going to look really light due to the Irish Runner 5 mile race! I swear next week isn't the norm! Just giving you guys the heads up :P

I'm going to be light this week too, probably only 15 miles if not a bit less. Have my last 5k race in Shannon on Friday then full focus on slow runs!

PJD · 17-06-2015 07:29PM

Toulouse wrote: »

If someone explains it to me then yeah, great idea!

Hi. Strava is another app for the phone but it is one of the better ones. Just load it, run and upload. Link with friends and see their runs or cycles. I like it as it as I have it linked to auto sync with my Garmin. So, I upload to Garmin connect and strava pulls the info across. My dashboard shows all activities by me and those who I follow. You can create a club hence my query about a boards group. Just a thought. Im not the best with the old tech stuff though.......

PJD · 17-06-2015 07:33PM

Dubgal72 wrote: »

Go for it guys, don't use Strava myself, but if I find anyone racing their training runs :mad: to get kudos or back slapping ...you're banned from Strava

Kudos for slow runs only! It could be a good motivator if there is enough interest.

ratracer · 17-06-2015 09:37PM

PJD wrote: »

Kudos for slow runs only! It could be a good motivator if there is enough interest.

If you build it, they will come....

Chilli Con Kearney · 17-06-2015 09:54PM

Hi guys. So my runners are on the way out and I'm thinking of getting a new pair. I bought my last two pairs online from Amazon and sports direct, with no problems. Dubgal was saying how good amphibian king are. Are they worth a visit? I was thinking of runways too.

On another topic, is anyone aware of a GPS watch that does running and golf distances?? I use map my run at present but might get a watch. Trying to find one that will do both running and golf. Any tips appreciated thanks.

bucketybuck · 17-06-2015 09:54PM

If there was a Strava group I'd join!

This Fat Girl Runs · 17-06-2015 09:58PM

Chilli Con Kearney wrote: »

Hi guys. So my runners are on the way out and I'm thinking of getting a new pair. I bought my last two pairs online from Amazon and sports direct, with no problems. Dubgal was saying how good amphibian king are. Are they worth a visit? I was thinking of runways too.

On another topic, is anyone aware of a GPS watch that does running and golf distances?? I use map my run at present but might get a watch. Trying to find one that will do both running and golf. Any tips appreciated thanks.

Run Logic in Temple Bar are brilliant. I highly recommend them.

RonanP77 · 17-06-2015 10:01PM

bucketybuck wrote:

If there was a Strava group I'd join!

There's a boards group but if there was another one specifically for us novices that would be great.

DCM 2015: Mentored Novices Thread

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