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DCM 2015: Mentored Novices Thread
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Thanks FBOT01. All advice appreciated. I guess I will see how I am on Sunday then work out the rest of the week. Maybe an even slower run commute would keep things ticking over. And yep... I'm in for the race series and hope to do all the scheduled runs. I'm not a racer but it will be interesting to see how the large group impacts my average pace.
Yeah that's what all the sandbaggers around here say
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Hi Peadar, you look like you're at a good stage fitness-wise. Could you clarify your running training please, how many days' running will you be able to do? I've heard that running and football aren't compatible partners from an injury perspective, how have you found the combination of gaa and running?
Your target looks realistic, more so if you're around the same level of fitness when you achieved your HM PB. You don't have to be there right now, approaching it will do for now
Welcome aboard!
Thanks Dubgal - for the moment I'd be looking at 2 nights football and 3 nights running with one to incorporate the long run. I'd be happy enough that my football training would cover the Wednesday work (strides etc). Thankfully I've been quite injury free for most of my career barring an odd muscle pull so touchwood that will continue. Regards combining the two, I'd previously been in the habit of giving myself a night off after a training session but now with a goal in mind I will be more bullish and just get out there. Will probably keep my own log as conscious some of my mileage will be guesswork but will be keeping an eye on the thread for tips, advice and to ask any Qs I may have. Good luck to all and thanks again
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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.
Hi paulers, we're using the 45-90 seconds per mile slower than race pace approach. So your lsr pace should be between 9:10- 10:40 pace. This actually gives you quite a bit of scope so you shouldn't feel like you're slogging it. For example, on days when you're feeling fresh, you can work your way towards 9:10 m/m pace and there will be days, I guarantee it, when 10 m/m pace will be a welcome safety net!Hi Everyone,
looking for a bit of advice on pace for the LSR at the weekend. My goal time for the marathon is 3:40 which would put my race day pace at 5.13/km or 8.24/mile
What are the recommendations for LSR pace? I've driven myself mad googling it and have gotten results of anything between 30 seconds and 2 mins slower a mile.
Also find it quite difficult to slow my pace down. I seem to have a steady pace at 5-5:10/km and find going any faster or slower quite difficult
This is also why it's called 'training'. You need to train yourself (read discipline) to go slower in order to go faster. Running at marathon pace all the time will fatigue you and won't improve your overall training...or your ability to run that 3:40 marathon. I know it's counter-intuitive but you need to recruit fatigue-resistant mitochondria for the big day. Running at slower than marathon pace in training will do that more effectively and lesson significantly the risk of injury and stagnation.
The above post from Myles Splitz is very useful and puts the science spin on it better than I can 0 -
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I'm trying to find a balance between running longer distances in actual events and being careful not to overdo it and get injured or just burn out. I have the Athlone HM in September and I saw another event mentioned on another thread yesterday that looks good, it's the moonekilomarathon, 26.2k and is two weeks after Athlone. I'm due to do 25k that day anyway so I'm considering it.
Careful Ronan, your record of not racing races so far is 100% not in your favour
While using races for long runs is a useful approach on occasion, it's also not a bad idea to do a few of your lsr's on your own, completely: just you and the road. After all, on the day, among 13000 other people, it will be just you and that road....
Two races in two weeks is too much, especially at those distances imo. You will take up to 10 days to recover from the Athlone HM and then the same after the kilo marathons = too much interruption to training at a crucial time.0 -
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So long run of 11miles completed this morning. Not totally comfortable for the whole 11miles, first few felt very slow and I wondered if I could possibly go any slower, I'm afraid I can
Knees and feet a bit sore afterwards but glad its done - 3 slow miles tomorrow and first full week down. 0 -
The very best of luck to everybody running the Irish Runner 5 Mile tomorrow!
Remember to start conservatively. Keep the first mile comfortable, five miles is a looooong way if you start too hard. Best to tackle that hill at the end with a reserve in the tank
When the going gets tough:
BREATHE
RUN TALL
RELAAAAAX
I hope to get along there to cheer you on. If you see a person in a pink running jacket attached to a 5yo on a purple scooter, come and say hello. I won't think you're weird if you ask me am I Dubgal...but the person who isn't me might
I'll be somewhere along the finish, post your race number here or PM it to me if you prefer. I'll keep an eye out for you and boot cheer you up that last bit
Make sure you drop in at some stage to let us know how you get on. Don't forget to warm down and stretch after too.0 -
The very best of luck to everybody running the Irish Runner 5 Mile tomorrow!
Remember to start conservatively. Keep the first mile comfortable, five miles is a looooong way if you start too hard. Best to tackle that hill at the end with a reserve in the tank
When the going gets tough:
BREATHE
RUN TALL
RELAAAAAX
I hope to get along there to cheer you on. If you see a person in a pink running jacket attached to a 5yo on a purple scooter, come and say hello. I won't think you're weird if you ask me am I Dubgal...but the person who isn't me might
I'll be somewhere along the finish, post your race number here or PM it to me if you prefer. I'll keep an eye out for you and boot cheer you up that last bit
Make sure you drop in at some stage to let us know how you get on. Don't forget to warm down and stretch after too.
All advice appreciated! Thanks! Race number 465- as if you could forget! Weather looks good as well. Roll on tmrw. Paul0 -
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I've only done the first 3 runs but my mileage has been fairly high for the last few weeks, I can't stop eating the last few days. I can only imagine what I'm going to be like when I'm running over 30 mile a week.
Try drinking more water, sometimes your brain can't differentiate between hunger and thirst. People training for a marathon have been known to put on weight
...it's not a licence to eat what you want, when you want.
The trick is to eat smart: eat a snack within half an hour of a hard hard run/session ex chocolate milk or scrambled eggs or nuts and dried fruit and a meal within two hours, preferably one hour. I have found this, along with hydrating well, stops the 'eat the fridge' syndrome when training hard.
It may be that your body is adjusting to the demands of higher mileage also. Anyone else finding the same?0 -
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The very best of luck to everybody running the Irish Runner 5 Mile tomorrow!
Remember to start conservatively. Keep the first mile comfortable, five miles is a looooong way if you start too hard. Best to tackle that hill at the end with a reserve in the tank
When the going gets tough:
BREATHE
RUN TALL
RELAAAAAX
I hope to get along there to cheer you on. If you see a person in a pink running jacket attached to a 5yo on a purple scooter, come and say hello. I won't think you're weird if you ask me am I Dubgal...but the person who isn't me might
I'll be somewhere along the finish, post your race number here or PM it to me if you prefer. I'll keep an eye out for you and boot cheer you up that last bit
Make sure you drop in at some stage to let us know how you get on. Don't forget to warm down and stretch after too.
Thanks DG see you there my number is 368. Trying to sort out my mileage pace it will be my first race running in miles have always run in km.0
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