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DCM 2015: Mentored Novices Thread
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Hi FeenaM well doneHi all, looking forward to getting to know you all (virtually) over the next few months. So, I have added myself to the spreadsheet earlier but now can't find the link to get back to it (I think I'm delirious after my interval session) and was wondering if somebody could post it here so that it is really simple for me?
Sounds like a *good* session too?!
Hey Linfordbetty swollox wrote: »So i managed to do some strides tonight for the first time, big fan to be honest only problem i had was slowing back down and getting a constant slower pace.
Strode past a group of teenagers and one of them shouted "would you look at the head on yer man thinks he's linford christie" gave me a good chuckle
that's very funny. Hope you weren't doing them too fast though? It's a different kettle of fish to doing your lsr too fast, you are in very real danger of putting too much strain on an unprepared ankle and tendon (speaking from bitter experience here :mad:) There are also hamstrings, glutes, toes etc waiting to be damaged. While you're getting used to them, do them at no more than 70-80% effort. This is for all of you Novices! STRIDES not sprints!!
Thanks Pink11! and you are very welcome to stay and join in, don't lurkJust wanted to say a huge thanks to Dubsgal and everyone who is participating in this. This thread has given me so many tips. I've been lurking!
I'd love to join this as the motivation and help is fantastic but I'm not doing the DCM this year, I'm aiming for the Clon marathon on Dec 5th.
Hi it wasn't me...your boot camp schedule did catch my eye. Remember to always follow a hard day with an easy day. So the day. After boot camp should be at recovery pace. You can still include the strides towards the end but do them at a reduced intensity, maybe 75% effort but always allow half a mile or up to a km for cool down/shuffle jog.It wasnt me123 wrote: »So third day down, was supposed to be 4miles, incorporating 5 x 50m strides. I did the strides but short of the 4 miles - my legs felt very heavy which I'm putting down to the Boot Camp session last night. I have a rest day tomorrow and 11 miles Friday.
I think you've had good advice there from NE and FBOT. For the purpose of marathon training, these need to be done at the end of the run (with around half a mile for warm down after). And as has been said, these are strides, not sprints and the running should be continuous. One of their functions is to improve your running form as well as efficiency in leg turnover. Doing them at the end of the run will get your legs used to picking up the pace on tiredish legs too.Loved that there Betty...
I did four miles tonight, after 2 miles I started doing the strides. Ran for 15 seconds and then walked slowly for a minute to recover and then went again for the 5 times in total (0.3-0.4 of mile or so). Went back into the rest of the four miles then at an easier pace to start but then back to the same pace as the first 2 miles. Legs certainly felt a bit off after it and took a bit of time to settle into normal even pace.
Literally was in the back arse of nowhere down a road doing it, I'm sure the farmer in the tractor in the field was wondering what the dope out sprinting the roads was doing.betty swollox wrote: »makes sense might give that a go, cheers
AbsolutelyNeither was I but thanks to your question I now know!
I've never done them before so will try to incorporate some next week. Don't want to start messing around seeing as the 5 miler is on Saturday.
Yes, see above for their purpose. I'll do up a post later to clarify a few things about these strides.I did my second run this morning at 6 o'clock, 5.1k with 4x100m strides. I could do them at the end of the run because it's all hills, I had to do them at the end of km 3 / beginning of km 4.
I might switch them to my Friday run from now on, it'll be at the lake and I can end on a flat section. Thursday runs are on the roads around home.0 -
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bucketybuck wrote: »I had been running well this last few months, training for the 10k and with one eye on the upcoming marathon training. I felt good in all the runs, the usual aches and pains but always feeling like I was progressing. Did lots of 5k and 10k runs and even a few 16 k runs. Did a 10k 2 weekends ago and set a PB, then rested for the next 8 days before the real training started.
Two runs into the marathon training? Two measly 5k runs that I have done a hundred times? I feel crap, lethargic, my groin is aching on the right side and I'm dreading the 10k LSR I had planned tomorrow night. :mad:
It wasn't supposed to be like this. :pac:
Hi bucketybuck, good to hear from you well done on the PB! A break before training will have done you no harm however that might be the cause of your lethargy this week. Nothing to worry about, just your body grumbling as you're waking it up. Think of a grizzly bear coming out of a mini hibernation
Keep an eye on the groin though. A niggle that doesn't go away while running or indeed worsens needs to be seen to. If you do the 10k tomorrow, listen to your body and you can stop running at any time. So perhaps, do it on a loop close to home. Let us know how you get on.0 -
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Hopefully this will clarify what is meant by strides in the weekly boards plan. Feel free to ask ask ask!
WHO does strides?
Everybody should. 'But I'm running a marathon, I don't need speed.'
Yes, even marathon runners....
WHY should I do strides when training for a a marathon?
- strides will improve your neuromuscular coordination. In other words, doing strides will help you to retain speed when you're focusing on endurance. The beauty of these is, they will not wreck your legs or leave you feeling exhausted at the end of the run.
- strides at the end of an easy run will get you used to picking up the pace on tired legs = killer finishing kick
Think of your audience of 1000s on DCM day as you kick for that finish :cool:
Ok so WHAT are these stride thingys?
Strides are a basic running drill, for the purpose of marathon training the most conventional sort is
- a controlled acceleration followed by
- a sustained speed of up to 85% of your max speed followed by
- a controlled deceleration, over 100m total.
If you can't measure 100m, it is ok to do them by counting (20-30 seconds) or picking a lamp post or two.
Hmm, ok so tell me more. HOW do I do them?
-Do them 'by feel'. For now, if you are new to strides, keep them at no more than 75% effort. As the weeks go by, you can push the effort up to 80 then 85% effort for the middle section (the sustained speed section).
- If you measure 100m, no need to time them. Turn the stopwatch off.
If you do them by counting or landmark, no need to put a pace on them. Turn the gps off (I do love saying that )
- concentrate on good form: run tall but most importantly stay relaxed from the face down. Your instinct might be to strain in order to *go faster*, you might screw up your face...don't! This will be counter-productive and you will actually run slower. It is impossible to maintain good form while tensing up. So RELAX!
- Think 'quick feet, and 'light feet'.
Ok, got that...so WHEN do I do these?
For the purpose of marathon training, ideally you should do these towards the end of your run but you can do them during the run, that's not the end of the world. You will get out of breath but will also recover quickly. You shouldn't need to walk on the recoveries, if you need to walk you are doing them too fast. Take whatever recovery you need. This is not a fatigue-inducing workout. The strides can be included in the total of your run or as a little add-on but always allow a cool down period for jogging it out, followed by a walk if you like. Don't forget to stretch too!
And finally WHERE should I do these?
Do your strides on flat, preferably smooth terrain. A slight incline is ok. Avoid bumpy trails or hard and dry grassland.0 -
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Hi Omeceron, welcome to the thread! Good to see you have a few year's running under your belt, it will stand to you over the next four months. Have you signed up to any races over the training cycle? I'd really recommend it, you'll be able to track your progress and a 10 mile and HM race in August and September will allow you to reassess your marathon target time. You're right not to fix on a target time right now but it's useful to have an idea so you can set your training paces in the interim. You may have noticed a theme from a flick through this thread....sloooooow down
Thanks Dubgal.
Ive signed up for the Athlone half marathon in September. I plan to do a 10k before then aswell. Havent picked one yet.0 -
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Hehe. IMO doing these as sprints will lead to injury, especially if you're not used to flat out work. As an aside, if you're doing these on a track (not necessary btw), make sure you do them on the straights and not the bends.
Thanks for the heads up but too late, I have a sore groin/upper thigh now - I was only doing 50metre strides on the straight part of a track, but was doing them at speed and probably over stretched. I have the ice pack in the freezer for a dodgy left knee, and now the groin. I'll need an ice body suit by October at this rate.
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It wasnt me123 wrote: »Thanks for the heads up but too late, I have a sore groin/upper thigh now - I was only doing 50metre strides on the straight part of a track, but was doing them at speed and probably over stretched. I have the ice pack in the freezer for a dodgy left knee, and now the groin. I'll need an ice body suit by October at this rate.
Oh no
Take it easy and monitor it. Don't run with pain and definitely don't keep running if a pain starts and doesn't go away! Hopefully it's unused muscles complaining loudly and you're back to normal soon.
Definitely read things twice, three times especially if it's all new to you. 0 -
Bit premature but I am running the Irish runner 5 mile on Saturday and the Clontarf half marathon the following weekend, what training should I do in the days in between? Run/cycle/rest? I have no set plan for the 5mile but hoping to average 6mins per km for the half- but this would only be on a good day... The Clontarf route can be tricky with the soft sand and wind direction.
Hi PJD, you're doing the David Carrie plan aren't you? Is it the beginners 20 week one? Luckily the races are in the right order for recovery.
Depending on how hard you race it, you'll probably take three days to recover fully.
Sun, Mon, Tue
During these three days, take one or two rest/recovery/cross days and an easy running day.
Wednesday
This will bring you up to Wednesday, which on the Carrie plan seems to be a cross training day. Could you do your 'slightly faster pace than long run' day on Wednesday instead? This will allow you to keep the legs ticking over but more importantly to mini-taper before Clontarf.
Thursday, Friday
One rest day, one easy day of up to 30 mins
Saturday
Race
Does that make sense and could it work? You want to recover from the five mile, prevent the legs from stagnating and arrive fresh for the HM . You don't need to do anything strenuous, the races are workouts in themselves.0 -
Hi PJD, you're doing the David Carrie plan aren't you? Is it the beginners 20 week one? Luckily the races are in the right order for recovery.
Depending on how hard you race it, you'll probably take three days to recover fully.
Sun, Mon, Tue
During these three days, take one or two rest/recovery/cross days and an easy running day.
Wednesday
This will bring you up to Wednesday, which on the Carrie plan seems to be a cross training day. Could you do your 'slightly faster pace than long run' day on Wednesday instead? This will allow you to keep the legs ticking over but more importantly to mini-taper before Clontarf.
Thursday, Friday
One rest day, one easy day of up to 30 mins
Saturday
Race
Does that make sense and could it work? You want to recover from the five mile, prevent the legs from stagnating and arrive fresh for the HM . You don't need to do anything strenuous, the races are workouts in themselves.
Thanks!!! Really appreciated. I was unsure so the mini taper sounds perfect. Don't expect big miles for my spreadsheet next week! Oh... I'm kinda working from schedule two of the Carrie programme as it fits well with my run commute home. Approx 9km or 11km if I take the coast route. All good so far. Paul0 -
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skittles8710 wrote: »Today was soooo tough. .was feeling sick last night and earlier today & was on the verge of bailing on my 3 miles. .. felt a bit more energetic at about 9 and got out into the wind and rain and got a slooow 3miles done. Feeling relieved!
Well done skittles but don't forget, it's a fine line between feeling tired and actual illness so this is why it's so important to listen to your body.
Some days/nights it's going to be a chore getting laced up and out that door because you've had a hard day, you don't feel like it...or the weather is foul. Those days you ahem just gotta HTFU (excuse my French ) and get out that door.
Other days, you might be run down, not sleeping well, a bit achy...and the weather's foul too (well, this is Ireland). Those days you have to make a judgement call and ask if going for a run is going to be counter-productive. Only you will know that and you'll be better placed to answer that call by 1) being in tune with your body and 2) taking care of yourself: eating healthily and getting enough sleep.
Anyway, Day 4 done and dusted 0 -
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