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DCM 2015: Mentored Novices Thread
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betty swollox wrote: »ah yes last years carnage i thought i was the only one who felt that
. I remember bodies falling everywhere, i was feeling ok until about 20 miles, luckily my wife and kids where at the 20 mile marker so i had to make it look like i was ok. when i hit the stillorgan road my legs basically told me to f*** o**. i know it may be a cliche but without the amazing support of the dublin crowd i may be still out there now .
i think i'm ready for the 18 week plan just need to pick one, whet would you recommend. last years training was all over the place and i missed several long runs. My saving grace was running the athlone 3/4 a few weeks before. This year i want to stick to a plan. I've signed up for the race series and rock and roll half and depending on how things are going i may do athlone 3/4 again.
Yeah, Dublin crowds are fantastic aren't they?
The main thing this year is NOT to miss any lsr's (certainly not any of the later ones). Have you anything on the calendar that looks like it could get in the way of training this year? I have a feeling that if you really commit to training this year, you'll surprise yourself (in a pleasant way!).
Have a look at a few plans over the weekend and see which one is for you.
Depending on recent training, you could start with the boards plan BUT if you're not quite there yet, send me an overview of the last few weeks training and we can work out a transition for you.
The race series + RnR + Athlone 3/4 is a heavy schedule. The first step is to decide on a programme then see how the races fit in. Good luck 0 -
This Fat Girl Runs wrote: »Just in from a 5 mile run, slower than usual as my shoes felt slippery on the wet pavement. Going to have to do something about that!
Anyway, I got home and my roommate was using the kitchen and only just finished, it's 8.40pm...is it too late to bother with dinner? What would you guys do? I've nothing 'easy' to eat, I'd have to cook everything etc which means I wouldn't eat until after 9.It's a great day if I get a dinner into me before 9pm!
Do you have eggs? It'd take five minutes to knock together scrambled eggs. Organisation and planning ahead is key when you're training hard
Kick her out?! No, not really +1 to libelula's advice, eggs are a super food post-run. Nutritious AND quick. You could make an omelette in advance and heat it up after. Better to eat something, no matter how late it is.
On late running days you could eat on the principle of (I've shuffled it around slightly):
Breakfast like a prince, dine (lunch) like a king and sup like a pauper...0 -
Got home from work to find the postie had delivered my race series numbers! Number 465!
I got mine too!
I'm so excited!Kick her out?! No, not really +1 to libelula's advice, eggs are a super food post-run. Nutritious AND quick. You could make an omelette in advance and heat it up after. Better to eat something, no matter how late it is.
On late running days you could eat on the principle of (I've shuffled it around slightly):
Breakfast like a prince, dine (lunch) like a king and sup like a pauper...
I had dinner anyway, just finished. Beef patty with cauliflower mash and sauteed leeks and broccoli. So yummy! I have eggs for breakfast so the thoughts of trying to eat more eggs for dinner is not appealing!
What I will do, in future, is make sure I have leftovers hanging around from the previous night's dinner so this doesn't happen again. I try to stop eating at 8pm and really hate leaving it this late to eat.0 -
So Toulouse, which would you rather be, disowned or a nuisance?
Seriously, you should use that annoying breathing to your advantage. That person is suffering...you, however, are not! (Not as much as them anyway...) Reel them in and pass them out: "sayonara sucker"
Hmmm, well I'm a nuisance anyway so......
I'll give it a go for my short runs next week and for the 5 miler and will see how I go.0 -
This Fat Girl Runs wrote: »I got mine too! I'm so excited!
I had dinner anyway, just finished. Beef patty with cauliflower mash and sauteed leeks and broccoli. So yummy! I have eggs for breakfast so the thoughts of trying to eat more eggs for dinner is not appealing!
What I will do, in future, is make sure I have leftovers hanging around from the previous night's dinner so this doesn't happen again. I try to stop eating at 8pm and really hate leaving it this late to eat.
I batch cook on one evening, enough for 4 or 5 meals and then into the freezer so in days I know I'll be training I just leave one out in the morning and I'm ready to eat 5 mins after I get in the door.
If I don't have anything prepared then I'd take a protein shake after the session and then have dinner at my leisure.0 -
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It wasnt me123 wrote: »So my first day of my plan today - 10m easy pace. I've linked it to Strava.
First 8km was on the road but by jeebus it was hot this morning so I decided do the next 8km running back along the river - it was great - lovely shade, lovely view not so lovely track - I felt a bit like indianna jones for the first 2km - very narrow, overgrown track but then it opened up and I got moving a bit. I'm pretty happy with the run, legs feel fine.
I have 3 mile recovery run tomorrow.
do I post my next week's runs here, or on the google sheets, or are the sheets just for the actual miles ran? Sorry for the daft question but its late and my brain has shut down.
Oh, and I forgot it was no earphones week, I was so busy concentrating on long neck, arms 90 degrees, leaning forward from the hips, breathing (3 breaths out, 2 in), quick feet and factor 50 for the sunshine, I just automatically put on the tunes. I usually wear earphones when training on my own, but never in races.
You're grand, we'll be doing it again next week Sounds like a lovely run, well done. No such thing as a daft question here! The google sheet is for your simple totals so yes, by all means post your more detailed week's training here. Alternatively you could also start a training log?! 0 -
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It wasnt me123 wrote: »Oh, and I forgot it was no earphones week, I was so busy concentrating on long neck, arms 90 degrees, leaning forward from the hips, breathing (3 breaths out, 2 in), quick feet and factor 50 for the sunshine, I just automatically put on the tunes. I usually wear earphones when training on my own, but never in races.
Just to clarify, I would NOT recommend leaning from the hips :eek: Leaning from the hips will throw your body out of alignment and actually make running a lot harder - plus less efficient. Leaning from the hips will cause gravity to pull on your head. Your head is very heavy so you don't want to do this....
As for breathing and footfall: keep it simple for now. Just breathe normally, keep it relaxed and just put one foot in front of the other....nice and relaxed Where did you get this description of breathing from? Sounds like hyperventilating to me? I find breathe in, breathe out works fine.... 0 -
Just to recap:
This week, the focus is on listening to your bodyThis is one for the music movers If you wear headphones when running, I challenge you to leave them off for one run this week, just an easy run to start with.
Over the next couple of weeks, I'd like you to increase this to two runs, then three taking in a lsr and/or a pacier run.
You can listen to music while running or you can listen to your body. You can't do both properly. Music or podcasts or whatever have their place in training. They can provide a welcome distraction or a personally designed playlist can give your run some punch. But to be your best, you need to strip back all the props now and then and know how to simply run: just you and the road. If you run DCM with headphones, or indeed any other race, I will disown you you are probably being a nuisance to every runner around you :rolleyes: Think of it as another piece in the puzzle
Last week you focused on form: now, without headphones, I want you to focus on listening to your body while running. What is your breathing like; any niggles or aches, any pain? If there is any discomfort, where is it exactly? You'll be surprised at how a general discomfort can be zoned in to thighs perhaps or ankles etc. Does slowing down lessen the discomfort? Are you relaxed or stressing about discomfort? You might be feeling good: how are you feeling; controlled, strong, cadence? What pace do you think you are going at? Can you control your pace and effort better without music?
Come back here and let us know how you get on
Last week it was on practising good running form:
[QUOTE=Dubgal72
This week I want you all to focus on checking your form when running. This is something you will need to practice so it becomes second nature when the going gets tough on DCM day...It's very easy to switch off, especially on long runs. So when out this week look for:
- Posture: is your torso straight but relaxed? Run tall
- Shoulders: keep your shoulders down and relaxed
- Chin: keep your chin slightly tucked in and your jaw relaxed - tense jaw = tense everywhere else :eek:
- Hands and elbows: no chicken flapping, keep your elbows relaxed and your fingers and thumbs resting lightly, not clenched
- Ankles: keep your ankle motion smooth and relaxed for an efficient turnover
- Cadence: don't over stride, keep your turnover shorter rather than long for general running. We'll talk more about cadence/rhythm later
Theme here? Relaxed
You might need to set an alarm on your watch for this (every five minutes) or plan in advance at which markers you do a form check (mile markers...or km markers if you insist :rolleyes: ), lap points etc.
Let us know how you're getting on with this and what works for you. Happy formful running![/QUOTE]
Over the next few weeks we'll focus on marrying the two together until it becomes second nature.0 -
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Just to clarify, I would NOT recommend leaning from the hips :eek:
Oops, I read somewhere, to lean forward so the momentum carries you forward as opposed to all effort to push yourself forward - sorry I'm not explaining myself very well here, but anyway, I will stand tall from here on.
As for breathing and footfall: keep it simple for now. Just breathe normally, keep it relaxed and just put one foot in front of the other....nice and relaxed Where did you get this description of breathing from? Sounds like hyperventilating to me? I find breathe in, breathe out works fine....
I knew I shouldn't have posted late last night, my brain wasn't connected. I read earlier in the thread about altering your breathing when running so that you breathe in when landing on a different foot - so odd numbered counting so you land right then left, etc. For me to pace/control my breathing I used to breathe in twice and one long breath out. So yesterday I was counting to 5 so hence my 3/2 combination.
In the cold light of day it sounds weird even to me - a case of a little bit of knowledge can be a dangerous thing.
I'm off out now for my 3 mile run - no tunes, no funny breathing and no leaning.0 -
It wasnt me123 wrote: »I knew I shouldn't have posted late last night, my brain wasn't connected. I read earlier in the thread about altering your breathing when running so that you breathe in when landing on a different foot - so odd numbered counting so you land right then left, etc. For me to pace/control my breathing I used to breathe in twice and one long breath out. So yesterday I was counting to 5 so hence my 3/2 combination.
In the cold light of day it sounds weird even to me - a case of a little bit of knowledge can be a dangerous thing.
I'm off out now for my 3 mile run - no tunes, no funny breathing and no leaning.
Hehe late night posting ...been there...
For breathing:
Yes, I saw that post/link. I don't think it has much relevance for you guys right now. It overly complicates things and we really want to follow the maxim my American manager used to preach:
"Keep it simple, stoopid"
For leaning: there is a way to lean but it's not from the waist :eek: For now, yes, just run tall and practice the other bits in the above posts. Leaning forward, when done properly, will propel you along at a much faster pace and you know what I'll have to say to you then :rolleyes:
Enjoy your run:)0 -
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Enjoy the party!!
So this week I have done:
Monday - 4 miles @ 10.34/mi
Tuesday - 3 miles @ 10.35/mi + core
Wednesday - 4 miles @ 10.33/mi
Thursday - Rest
Friday - TRX was cancelled so took another rest day
Saturday - 2 mile dog walk and 7 miles @ 10.57/mi
Sunday - 2 mile dog walk (hey, it all counts! )
Feeling good. Got fitted for new trainers last Sunday and they seem to be doing the job. The task for next week is to find a physio so I can start getting monthly sports massages. I was a bit lax with the cross-training and core this week but won't be from next week on. Really focussed on slowing down and relaxing my shoulders and hands and using my core because I tend to hunch and clench.
Have the 5 miler in the Park next Saturday so with that in mind, what's the plan for this week boss?0 -
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