DCM 2015: Mentored Novices Thread

It wasnt me123 · 21-06-2015 03:10PM

So I'm following a Club plan and next week is:

Mon - Meet & Train (M&T) 3 mile average
Tues - 4 miles - Boot Camp
Wed - 4 miles on track / strides of 50 m x 5
Thurs - Rest
Fri - 11 miles easy pace
Sat - 3 mile recovery run
Sun - rest
25 miles for the week.

Now there's a local 5km race on Friday so I'm going to do this race and do my long slow run on Saturday. Will I do the recovery run on Sunday and then go straight into week 2, which is similar to week 1? In fairness the miles are small at the moment so its doable but I don't want to overdo it either. I might see how the legs are on Sunday. Breaking in new shoes at the moment, Brooks Glycerine 12's, and keeping an eye on any sales as I'll need another pair, at least, before October.

Good luck everyone for Week One.

Phoebas · 21-06-2015 03:33PM

Have any of the novices signed up for the marathon yet?

Would it be presumptuous to sign up on day 1 of the training plan? Or a declaration of intent?

betty swollox · 21-06-2015 03:39PM

Dubgal72 wrote: »

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

Thanks Dubgal good advice re. heavy schedule, i think i may skip the athlone race.
With regards to previous weeks running, i have been averaging about 20 miles a week (3 runs), i will definitely increase to 4. I'm thinking maybe i should start the boards plan on monday? what do you think. I have never done any sprints before so that should be interesting

.
I will be running the 5 miler on saturday like a lot of folks on here and was wondering should this still be treated as a lsr, i tend to (which is probably where i go wrong) run at full pelt at all the race series events

RonanP77 · 21-06-2015 03:46PM

Phoebas wrote:

Would it be presumptuous to sign up on day 1 of the training plan? Or a declaration of intent?

I'm leaving it until closer to the time before I sign up. If training isn't going great, for what ever reason, I'll be doing Clonakilty instead of DCM.

Dubgal72 · 21-06-2015 03:52PM

This Fat Girl Runs wrote: »

Posted this week's mileage on my training log and uploaded to strava. Should I put the details here too? I had a really good week running, total of 19 miles not counting warmup/cool down miles.

Next week, lots of rest before the IR 5 mile!

Yeah, go for it, put the mileage on the google sheet. Well done and count those warm up miles, it's all 'time on your feet'

Emsy 1 wrote: »

Thanks for the great advice, I won't be doing the 5 mile race series best of luck to those doing it. I think I will give the 5k a miss and just focus on the plan (anything to get out of doing a report). Had a nice 6mile run this morning without the headphones I could get used to this. Have a nice Sunday y'all.

chicken Probably wise. Well done and thanks!

It wasnt me123 wrote: »

So I'm following a Club plan and next week is:

Mon - Meet & Train (M&T) 3 mile average
Tues - 4 miles - Boot Camp
Wed - 4 miles on track / strides of 50 m x 5
Thurs - Rest
Fri - 11 miles easy pace
Sat - 3 mile recovery run
Sun - rest
25 miles for the week.

Now there's a local 5km race on Friday so I'm going to do this race and do my long slow run on Saturday. Will I do the recovery run on Sunday and then go straight into week 2, which is similar to week 1? In fairness the miles are small at the moment so its doable but I don't want to overdo it either. I might see how the legs are on Sunday. Breaking in new shoes at the moment, Brooks Glycerine 12's, and keeping an eye on any sales as I'll need another pair, at least, before October.

Good luck everyone for Week One.

Thanks IWM123 I'd be a little concerned about doing a lsr the day after a 5k race. 5ks are not particularly long races but they certainly extract the max from you. I would favour a rest or recovery run the day after a 5k race. Could you do the lsr on Sunday instead and rest Monday or Tuesday? Don't forget: keep the hard days hard and the easy days easy. I'm going to tag onto this: always follow a hard day with an easy day.

Phoebas wrote: »

Have any of the novices signed up for the marathon yet?

Would it be presumptuous to sign up on day 1 of the training plan? Or a declaration of intent?

Go for it. It's a commitment

Pretty sure I signed up about this time a year ago.

Dubgal72 · 21-06-2015 04:07PM

Hi BS, the following is a conversation we had on the thread a couple of weeks back. The important thing to remember is NOT to sprint. For this stage of the plan, keep them at no more than 80% effort and focus on smooth turnover and good form (running tall).

Dubgal72 wrote: »

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 two

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:
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 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

Another approach is:

menoscemo wrote: »

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.

When to do them during the run:

Dubgal72 wrote: »

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.
)

betty swollox wrote: »

Thanks Dubgal good advice re. heavy schedule, i think i may skip the athlone race.
With regards to previous weeks running, i have been averaging about 20 miles a week (3 runs), i will definitely increase to 4. I'm thinking maybe i should start the boards plan on monday? what do you think. I have never done any sprints before so that should be interesting .
I will be running the 5 miler on saturday like a lot of folks on here and was wondering should this still be treated as a lsr, i tend to (which is probably where i go wrong) run at full pelt at all the race series events

So by all means transition into four days of the boards plan this week, include the strides day (not sprints

). Stay at four days for the next two or three weeks and then move up to five if you feel you are coping ok.
Re the race: No prob going full pelt for this at all, by all means race it. These four races are designed to test where you are at this stage of the plan and are great for mapping your progression. With a warm up and cool down, you'll hit the targeted mileage for the day. Start conservatively though. You really don't want to go off too fast. Five miles is a loooooong way if you burn yourself out too early in the race.

It wasnt me123 · 21-06-2015 04:27PM

Thanks IWM123 I'd be a little concerned about doing a lsr the day after a 5k race. 5ks are not particularly long races but they certainly extract the max from you. I would favour a rest or recovery run the day after a 5k race. Could you do the lsr on Sunday instead and rest Monday or Tuesday? Don't forget: keep the hard days hard and the easy days easy. I'm going to tag onto this: always follow a hard day with an easy day.

Plan A. I could do the lsr on Sunday but Monday is club day and I don't like to miss it - I could rest Tuesday and then do the strides as per plan Wednesday. I'll see come Friday.

Plan B. My daughter has her dance recital Friday as well so miss the 5km altogether and do lsr Friday morning might be the more sensible approach.

diego_b · 21-06-2015 05:00PM

Phoebas wrote:

novices

Phoebas wrote:

Have any of the novices signed up for the marathon yet?

Would it be presumptuous to sign up on day 1 of the training plan? Or a declaration of intent?

Signed up well over a month ago, I will get around the course in some shape one way or another barring something that prevents me walking. My goal is to run the full thing as walking marathons is not something I am interested in.

This Fat Girl Runs · 21-06-2015 05:08PM

Phoebas wrote: »

Have any of the novices signed up for the marathon yet?

Would it be presumptuous to sign up on day 1 of the training plan? Or a declaration of intent?

I signed up in March

Good motivation for me to get stuck in to the training!

Emsy 1 · 21-06-2015 06:51PM

Phoebas wrote: »

Have any of the novices signed up for the marathon yet?

Would it be presumptuous to sign up on day 1 of the training plan? Or a declaration of intent?[/quote
I'm signed up I nearly threw up on the computer after I did it. Definitely a declaration intent.

RonanP77 · 21-06-2015 06:58PM

Now I'm feeling lazy and uncommitted for not signing up yet.

PJD · 21-06-2015 07:58PM

RonanP77 wrote: »

Now I'm feeling lazy and uncommitted for not signing up yet.

Get the credit card out and go for it!

Singer · 21-06-2015 09:09PM

This Fat Girl Runs wrote: »

I signed up in March Good motivation for me to get stuck in to the training!

I signed up the day (maybe the hour, possibly the minute) that signup was available. On one hand it's totally pointless signing up early, on the other it's good motivation to build a base etc.

(Also, I'm the type who shows up for very flight 2+ hours early DESPITE LIVING IN SWORDS).

diego_b · 21-06-2015 09:14PM

Funny how it goes, after an easy enough week on the mileage and pace front I did a shortish LSR of 5.5miles today. Pace was 10:25min/mi, worn my heart rate monitor and it averaged at 135bpm....felt I could run at that effort all day. Was out for just under the hour (57:20).

Dubgal72 · 21-06-2015 10:47PM

So Novices, here we are at the first official step of your Odyssey. 18 weeks to go and hundreds of miles of road....

The HHN1 plan for this week:
M|Rest
T|3
W|3
Th|3
F|Rest
S|6
Sun| cross

If you are racing the 5 mile Race Series on Saturday, just follow the plan as it is. Those of you more experienced and/or used to recent pacier work could include 3-4 strides on Thursday towards the end of the run at about 70% effort. DO NOT do these if you haven't done them before. Race week is not the week to try anything new. Make sure to cool down and stretch afterwards.

The Boards Plan:
M|R/C/3 rec
T|3
W|4 w/5x100m strides
Th|3
F|R/C/3
S|8m lsr

If you are racing the 5 mile Race Series on Saturday, again, those of you more experienced and/or used to pacier work could include 3-4 strides on Friday. Make sure to cool down and stretch afterwards.

Three things to focus on this week:

1 Run tall,
2 Run relaxed (including breathing)
3 Listen to your body

Ok, 4: slow down

Oops 5: Get plenty of sleep

Most importantly....

SMILE

Seriously, smiling has amazing psychological as well as physiological benefits while running. Try it

Dubgal72 · 21-06-2015 10:52PM

It wasnt me123 wrote: »

Thanks IWM123 I'd be a little concerned about doing a lsr the day after a 5k race. 5ks are not particularly long races but they certainly extract the max from you. I would favour a rest or recovery run the day after a 5k race. Could you do the lsr on Sunday instead and rest Monday or Tuesday? Don't forget: keep the hard days hard and the easy days easy. I'm going to tag onto this: always follow a hard day with an easy day.

Plan A. I could do the lsr on Sunday but Monday is club day and I don't like to miss it - I could rest Tuesday and then do the strides as per plan Wednesday. I'll see come Friday.

Plan B. My daughter has her dance recital Friday as well so miss the 5km altogether and do lsr Friday morning might be the more sensible approach.

Hey, decisions decisions....the lsr is a pretty integral part of training and definitely needs to be prioritised. If you really want to race the 5k and do the lsr on Sunday, you may have to miss the club session. What sort of effort do you do the club run at? Is there a chance that you could run at recovery effort?

mobfromcork · 21-06-2015 11:16PM

Solid and enjoyable week of running for me. I nearly always go early in the morning, before work and the bright sunny mornings help. I leave between 6am and 7am depending on how long I'm going to go for. For the last week or two I have met up with a neighbour for some of the 3 mile runs at an easy pace and have done the longer ones on my own. It's good for clearing your head before work and the stresses that can come with that.

I always do the midweek runs on an empty stomach (except for water) and normally have a bowl of porridge before the LSR. I did my LSR at a later than usual time today after a coffee and a bowl of lighter cereal and enjoyed the sunshine in the Phoenix Park. I try and stay on the tracks and trails as much as I can and like doing the route around the perimeter and swinging through the War Memorial Gardens on the way home. There was a lot of activity today with the final day of Cycle Week and there were plenty of people tipping around the Park. Looking forward to starting the plan properly tomorrow. I ran 6 days this week but took it really easy on the recovery days and didn't feel tired at any stage. I think I'll do 5 or 6 days again this week.

I find when I'm enjoying the run I naturally start to speed up, especially if there's an incline - even if it's imperceptible. A few times today I had to slow myself down a bit. My average heart rate was 87% of my max which seems a bit much as I didn't feel under pressure/out of breath at all. On some of my shorter runs even though my average pace was faster (8.12, 8.43 per mile), my average heart rate was a good bit lower - between 70% and 80% of my max.

I did just over 34 miles
Mon - 3 miles @ 8.48
Tue - 3 miles @ 9.27
Wed - 8.1 @ 8.12 - This included 5 15 second strides at pretty close to full pelt. I did the first 5 miles at a faster pace and slowed for the last three
Thurs - 3 miles @ 9.06 (forgot to turn on the garmin for the first bit)
Fri - 4.4 @ 8.43
Sun - 13 @ 8.57

Will go for a gentle Rec run in the morning.

Best to luck everyone for the week's running

Mob

wolfyboy555 · 22-06-2015 01:49AM

Hi everyone. I signed up for the Half and Full Marathon about a month ago but have lacked any motivation since. I am hoping this thread can change that for me.

What is your athletics background? Have you run before?What other sports have you taken part in and at what level?

No background in athletics. I play soccer a good bit. Train once a week with team and then 5 a side astro once/twice a week and then a match on weekends (these finished for summer though). I also like to cycle and would cycle 30-50km if I was out for a spin.

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

I did the marathon way back in 2009 with a time of 4:21 which I was pretty happy with. Since then I haven't done a thing.

Do you still need to take walk breaks in your training ? (No problem if you do)

No. Some of the runs I have done (6k) have been pretty much ok.

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

As mentioned above I would play a lot of soccer and do some cycling. I have done about six 6km runs in the last month or so.

How many days a week can you train?

Everyday

What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?

To complete without having to walk. I hit the wall around 16/17 miles last time and walked for a bit.

Dream time: under 4 hours. Realistic: under 4:21

What marathon programme are you following/intending to use?
Undecided yet - open to advice. Leaning towards the boards one.

Looking forward to following a plan for training as I didn't follow one last time. The most I ran at once before the last marathon was 10 miles. I paid for it mile 16/17 but hoping with the right preparation and advice I can break under 4 hrs.

Notwork Error · 22-06-2015 08:28AM

mobfromcork wrote: »

I find when I'm enjoying the run I really start to speed up, especially if there's an incline - even if it's imperceptible. A few times today I had to slow myself down a bit. My average heart rate was 87% of my max which seems a bit much as I didn't feel under pressure/out of breath at all. On some of my shorter runs even though my average pace was faster (8.12, 8.43 per mile), my average heart rate was a good bit lower - between 70% and 80% of my max.

I did just over 34 miles
Mon - 3 miles @ 8.48
Tue - 3 miles @ 9.27
Wed - 8.1 @ 8.12 - This included 5 15 second strides at pretty close to full pelt. I did the first 5 miles at a faster pace and slowed for the last three
Thurs - 3 miles @ 9.06 (forgot to turn on the garmin for the first bit)
Fri - 4.4 @ 8.43
Sun - 13 @ 8.57

Will go for a gentle Rec run in the morning.

Best to luck everyone for the week's running

Mob

Hey mob!:)

There's a reason your HR isn't as high when doing shorter runs at a similar pace. It's a phenomenon known as cardiac drift and will be familiar to people who train by HR. It's a complicated enough mechanism which I don't want to go into too much detail on as it gets confusing but basically, you're HR will rise rise even when travelling at the same pace as you're body needs more oxygen to supply fatigued muscles and other factors as you go further.

87% is incredibly high for an easy or long run and points to you overdoing it on the effort. You may think and feel that the effort isn't really high but your heart is saying otherwise. You definitely need to dial it back a lot if you are getting up that high, That's not aerobically dominant running. My advice would be to go out slower on these runs to take into consideration that you're HR will rise because of it.

I wouldn't advise speeding up on the hills either, in fact, I'd advise slowing down to keep the effort level even to what it was on the flat. Not pace, effort even. Garmins can be a great tool but don't be a slave to it. Know where to use effort as your measure.

mirrormatrix · 22-06-2015 08:28AM

Ok, so not quite at 20 miles a week, but i'm going to see how the training goes for the first few weeks and make a decision on the marathon from there:

Monday: 40 km cycle
Tuesday: 6km run at 5:33/km
Wednesday: Tag
Thursday: rest
Friday: 9.5 km at 6:00/km
Saturday: 65 km cycle
Sunday: 8.5 km run at 5:30/km
Total running - 24 km

Found the legs to be really dead by Sunday, ended up having to cut Sunday's run a bit shorter than planned. Could feel my hamstrings hurting with each stride, not tight or anything, more like an ache.

I'm now thinking of trying to switch the LSR from a weekend to a Wednesday. That way I could fit a long cycle in on Sat/Sun. Might give it a bash this week and see how it goes. I don't think it is feasible to fit in a long run and a long cycle two days in a row, I'm just asking to pick up an injury.

Dubgal72 · 22-06-2015 08:59AM

mobfromcork wrote: »

Solid and enjoyable week of running for me. I nearly always go early in the morning, before work and the bright sunny mornings help. I leave between 6am and 7am depending on how long I'm going to go for. For the last week or two I have met up with a neighbour for some of the 3 mile runs at an easy pace and have done the longer ones on my own. It's good for clearing your head before work and the stresses that can come with that.

I always do the midweek runs on an empty stomach (except for water) and normally have a bowl of porridge before the LSR. I did my LSR at a later than usual time today after a coffee and a bowl of lighter cereal and enjoyed the sunshine in the Phoenix Park. I try and stay on the tracks and trails as much as I can and like doing the route around the perimeter and swinging through the War Memorial Gardens on the way home. There was a lot of activity today with the final day of Cycle Week and there were plenty of people tipping around the Park. Looking forward to starting the plan properly tomorrow. I ran 6 days this week but took it really easy on the recovery days and didn't feel tired at any stage. I think I'll do 5 or 6 days again this week.

I find when I'm enjoying the run I naturally start to speed up, especially if there's an incline - even if it's imperceptible. A few times today I had to slow myself down a bit. My average heart rate was 87% of my max which seems a bit much as I didn't feel under pressure/out of breath at all. On some of my shorter runs even though my average pace was faster (8.12, 8.43 per mile), my average heart rate was a good bit lower - between 70% and 80% of my max.

I did just over 34 miles
Mon - 3 miles @ 8.48
Tue - 3 miles @ 9.27
Wed - 8.1 @ 8.12 - This included 5 15 second strides at pretty close to full pelt. I did the first 5 miles at a faster pace and slowed for the last three
Thurs - 3 miles @ 9.06 (forgot to turn on the garmin for the first bit)
Fri - 4.4 @ 8.43
Sun - 13 @ 8.57

Will go for a gentle Rec run in the morning.

Best to luck everyone for the week's running

Mob

Hi mob, you're in a really good position to start the plan, well done. Sounds like a lovely week's running. Loving that you get out early, especially the lsr. All of you should get into the habit of doing your lsr at around the same time of the marathon start (9am) and get your body used to the getting up/breakfast/toilet routine. Train those bowels now

Question: what method did you use to establish your HRM and what zones are you using from that? You've had great advice from NE there, especially re effort on hills, but I think I missed the HRM test and zones bit.

Dubgal72 · 22-06-2015 09:14AM

wolfyboy555 wrote: »

Hi everyone. I signed up for the Half and Full Marathon about a month ago but have lacked any motivation since. I am hoping this thread can change that for me.

What is your athletics background? Have you run before?What other sports have you taken part in and at what level?

No background in athletics. I play soccer a good bit. Train once a week with team and then 5 a side astro once/twice a week and then a match on weekends (these finished for summer though). I also like to cycle and would cycle 30-50km if I was out for a spin.

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

I did the marathon way back in 2009 with a time of 4:21 which I was pretty happy with. Since then I haven't done a thing.

Do you still need to take walk breaks in your training ? (No problem if you do)

No. Some of the runs I have done (6k) have been pretty much ok.

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

As mentioned above I would play a lot of soccer and do some cycling. I have done about six 6km runs in the last month or so.

How many days a week can you train?

Everyday

What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?

To complete without having to walk. I hit the wall around 16/17 miles last time and walked for a bit.

Dream time: under 4 hours. Realistic: under 4:21

What marathon programme are you following/intending to use?
Undecided yet - open to advice. Leaning towards the boards one.

Looking forward to following a plan for training as I didn't follow one last time. The most I ran at once before the last marathon was 10 miles. I paid for it mile 16/17 but hoping with the right preparation and advice I can break under 4 hrs.

Hi wolfboy, welcome to the thread and thanks for the info. If you've had a chance to read through the thread you'll have seen that football and running don't really mix from an injury perspective. Also the running involved in football training is very stop and start whereas your aim is to run continuously.

Only running, running and more running in a controlled, progressive and structured programme will get you over that line in one piece and without walking. Tbh, I don't think you have enough running at this stage in your legs. 36km in the last month is not enough of an aerobic base to be embarking on a marathon plan 18 weeks out. Football training and an occasional cycle - while making you fitter than sedentary people - is not an aerobically-sound running base.

How about you start jogging now, three or four times a week, build up your aerobic base over the next twelve months and tackle the marathon properly next year?

Firedance · 22-06-2015 09:22AM

skittles8710 wrote: »

Mine is flagging too struggled for the Cork half ...can new batteries be put into these to sort it out ..or am I talking nonsense?

you can't replace the batteries unfortunately skittles

Toulouse wrote: »

Oh no, I thought for sure I'd at least get the half out of it. Will re-evaluate after the 10 mile so.

donglen wrote: »

Amazon do actually have a sale on Garmin's at the mo.

PJD wrote: »

One more thought for the day. I know we don't want to lapse into tech discussions here but I have the basic Garmin forerunner 10. Its a bit old now and the battery runs dangerously close to empty during my long runs. There is no way it will last my 4hour 30 planned marathon pace. If you are buying please bear this in mind. Check the battery capacity when you are buying!

Toulouse wrote: »

Yep, I worry about that with my Forerunner 10 too. May have to upgrade before the big day but will wait until after the half.

guys, just to say your forerunner 10 should last you 5 hours, even when the battery looks like its going to go it stays on for quite a while. I had the same concerns last year with mine. One way to test it for sure is turn on the gps and wear the watch for the day (especially if you're going to be out and about) it might put your minds at rest and save a few quid. A good tip to 're-boot' it is delete all your runs once you've uploaded to garmin connect, let the battery die and give it a full overnight charge.

Dubgal72 · 22-06-2015 09:23AM

mirrormatrix wrote: »

Ok, so not quite at 20 miles a week, but i'm going to see how the training goes for the first few weeks and make a decision on the marathon from there:

Monday: 40 km cycle
Tuesday: 6km run at 5:33/km
Wednesday: Tag
Thursday: rest
Friday: 9.5 km at 6:00/km
Saturday: 65 km cycle
Sunday: 8.5 km run at 5:30/km
Total running - 24 km

Found the legs to be really dead by Sunday, ended up having to cut Sunday's run a bit shorter than planned. Could feel my hamstrings hurting with each stride, not tight or anything, more like an ache.

I'm now thinking of trying to switch the LSR from a weekend to a Wednesday. That way I could fit a long cycle in on Sat/Sun. Might give it a bash this week and see how it goes. I don't think it is feasible to fit in a long run and a long cycle two days in a row, I'm just asking to pick up an injury.

Hi mirrormatrix. Marathon training has to accommodate life and vice versa. Just a little hint though...you are going to have to prioritise running over cycling as the weeks progress. How important is cycling and how important is marathon training? You are doing the right thing by monitoring the situation. No harm in moving the schedule around but it also means moving the other components of the plan, including rest days, around too. How will that fit in with life/work/other commitments?

Ps how would doing the lsr on Saturday and the cycle on a Sunday work?

jake1970 · 22-06-2015 09:32AM

Best of luck to everyone starting marathon training this week.

I have 3 more weeks till my sub 40 10k attempt and then i start marathon training.
I wont derail this thread by logging my current training but i might fill in the mileage spreadsheet anyway.

Firedance · 22-06-2015 09:33AM

Dubgal72 wrote: »

Hi wolfboy, welcome to the thread and thanks for the info. If you've had a chance to read through the thread you'll have seen that football and running don't really mix from an injury perspective. Also the running involved in football training is very stop and start whereas your aim is to run continuously.

Only running, running and more running in a controlled, progressive and structured programme will get you over that line in one piece and without walking. Tbh, I don't think you have enough running at this stage in your legs. 36km in the last month is not enough of an aerobic base to be embarking on a marathon plan 18 weeks out. Football training and an occasional cycle - while making you fitter than sedentary people - is not an aerobically-sound running base.

How about you start jogging now, three or four times a week, build up your aerobic base over the next twelve months and tackle the marathon properly next year?

+1 to this advice wolfboy, a lower mileage base starting off puts you at risk of injury, plus you will enjoy the whole marathon experience a lot more if you give yourself a proper chance at it. There are also other marathons in the Spring like Belfast or Limerick if you don't want to wait until DCM 2016 and if you started base building now you could be ready to start a plan in January.

denis b · 22-06-2015 09:36AM

Last weeks homework completed

Weekly Running Summary for Denis b Week to 21.6.15
Monday Tues Wed Thursday Friday Saturday Sunday Total
Run Type Recovery Easy Trail Recovery Rest Recovery LSR
Distance 5km 6km 8km 5km 5km 12km 41km
Time 29.27 35.48 51.41 28.45 28.55 11:53.0
Mins/km 5.53 5.57 6.27 5.44 5.47 5.59

A good week with a Woodland Trail run in Jenkinstown Woods, Kilkenny on Wednesday. Noticeably slower on this run with the hills, heat and enjoyment of running somewhere new. Plan to run somewhere new every second week on at least one day for some sense of adventure and discovery.

Day one week one completed this am!!!!!! Its great to be here. Best of luck everybody.

Clearlier · 22-06-2015 09:37AM

Firedance wrote: »

you can't replace the batteries unfortunately skittles

Absolutely correct but it may be worth contacting Garmin to ask if they can replace the battery if you have a very short battery life. Reports are that they're generally very helpful and it might be more cost effective than shelling out for a new watch.

annapr · 22-06-2015 09:49AM

denis b wrote: »

Last weeks homework completed

Weekly Running Summary for Denis b Week to 21.6.15
Monday | Tues |Wed| Thursday| Friday| Saturday |Sunday| Total
Run Type| Recovery |Easy| Trail| Recovery| Rest| Recovery |LSR
Distance| 5km| 6km| 8km| 5km| 5km | 12km| 41km
Time| 29.27| 35.48| 51.41| 28.45| 28.55| 11:53.0
Mins/km| 5.53| 5.57| 6.27| 5.44| 5.47| 5.59

A good week with a Woodland Trail run in Jenkinstown Woods, Kilkenny on Wednesday. Noticeably slower on this run with the hills, heat and enjoyment of running somewhere new. Plan to run somewhere new every second week on at least one day for some sense of adventure and discovery.

Day one week one completed this am!!!!!! Its great to be here. Best of luck everybody.[/QUOTE]

Thought a table might help...

RonanP77 · 22-06-2015 09:52AM

As I mentioned before, all my running is on trails, it would be mixed terrain, gravel, clay, leaves/needles, a small amount of grass and some tarmac, it's a little rough and uneven in places but easier on the joints (I'd imagine so anyway) than the roads. I'm thinking now that I should start doing one run a week on the road to get used to it. Would that be a good idea or should I keep doing what I've been doing all along?

DCM 2015: Mentored Novices Thread

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