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DCM 2015: Mentored Novices Thread
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This Fat Girl Runs wrote: »Delighted to have PB'd my 5 mile time by two minutes! Finished in 1:06:29
Really enjoyed the race! Pre-race atmosphere was fab, and I did look out for people but while I saw numbers close to the ones posted here, I didn't see anyone. Race itself was great for me! I felt strong throughout, ran the hills fairly easily and finished in pretty much the time I was aiming for. I skipped the water station as I had my own water with me. The heat was brutal but I was glad for the wind and shade when I could get it! Loved seeing the deer crashing along in the bushes beside the course!
Afterwards I met up with my trainer, and also got to meet whoopsadaisydoodles who spotted me after the race. Very nice to meet you! I'm glad you're not in pain anymore with the foot. Definitely a positive!
DubGal I did look out for you 'pink jacket, purple scooter' but missed you. Ah well, there's always next time!
I'll be writing up my race report this afternoon and will post it later.
Well done everyone for getting out there!
Well done on the PB. I started following your on the Twitter today before I realized you posted here. The benefit's of having a unique handle...:)0 -
betty swollox wrote: »does anyone know who looks after the excel tracking sheet?, i was just checking wk2 and it appears my name is not on it
, can someone fix this for me please.
Also, to add as a suggestion, at the moment it just seems to be a random sort. Would it be handy to sort by "plan" then "name" thereby enabling you to quickly see how you're doing compared to others following your plan. It'll give you an early readable indication of whether you need to push on a little or even scale it back a little.0 -
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betty swollox wrote: »does anyone know who looks after the excel tracking sheet?, i was just checking wk2 and it appears my name is not on it, can someone fix this for me please.
This is fixed - the "Wk1" sheet had an extra row that the "Wk2" sheet didn't reference, and that happened to be your row.
Also, to add as a suggestion, at the moment it just seems to be a random sort. Would it be handy to sort by "plan" then "name" thereby enabling you to quickly see how you're doing compared to others following your plan. It'll give you an early readable indication of whether you need to push on a little or even scale it back a little.
I don't really know how to do multi-sorts in these online spreadsheets. Whatever sorting is applied to the Wk1 sheet will get carried across in Wk2.There's something else funky with the Week 2 sheet. I'll have a go at fixing it.
The carried-over totals in the Wk2 sheet were calculated wrong from about halfway down. There was an extra row for a dude called "Name:" I removed that an adapted the references in all the rows below, and all totals looks fine now. 0 -
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First LSR done today, 8 miles. Didnt go too well. Good bit of walking between mile 2 and 4. Was going to call it a day at 6 but kept going.
Not sure what was wrong, legs and breathing felt fine but the energy wasn't there.
I was pretty much the same on my 8mile yesterday. We got it done though!
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:eek: kamikaze birdie...do you think he was playing 'dares' with his lil birdie friends?! Sounds like you had a lovely run otherwise....First LSR done. I did a nice slow 8 miles (didn't get into my threshold heart rate at all) on a new route for me - all trail, and very narrow in places (which did help with going slow!) but very peaceful and quiet.
I did manage to kill a bird within the first half mile though. Little guy flew out of the high grass, straight under my foot. That's probably a first for a DCM Novices thread!
Well done ZV! It's been a tough couple of days heat-wise so you should be patting yourself on the backJust back from the Irish runner 5 mile. Didn't see any Boardsies around, but was probably too knackered at the finish line to spot them anyway.
Anyway, I was very happy to finish in just under 41 mins (according to my watch) which is a PB for me. I found it tougher to run in the heat (I usually do my runs before 7am). Those 2 hills were tricky too - especially the first one.
Hope everybody else got round OK.
Edit: just got my chip time 41:10, still a PB
Hi whoopsa, your priority was getting around in one piece so mission accomplished, eh?! Saw your recent post about permission, great news! No pushing it hard though this week, let your body get used to running again. Good luck!Deleted User wrote: »Had an absolute disaster of a day fitness wise!
I took off too fast, and the entire time I was telling myself to slow down but my legs kept going. The hill was much closer than I remember it this year and I was struggling big time on the climb, I had to actually walk after the water station. My time was absolutely abysmal, much much slower than last year.
I had absolutely no pain throughout though so I'm taking that as a positive I guess. Onwards and upwards.
Hey that's great news, well done! It's not surprising that you were struggling at the end; unless you've deliberately kept a reserve on the tank, that hill is always going to be a killer. But...and I know this sounds a bit crazy...courses like this are a good thing in many ways. It really tests you and asks you to dig really deep. So you reap the benefit in the days after as you recover and adapt to the stresses you've placed on your body. Yes, it is normal to feel way off marathon fitness at this stage in the programme so don't worry! The good news is that yesterday's race has brought you that much closer...and you still have 17 weeks of training leftRace Series 5 mile done and dusted. Came in at 36.26. First 5 mile time so happy. Was struggling towards the end. Marathon seems very far away for me fitness wise.
Aw, I think I just missed you. Saw the hubster briefly saying goodbye to Anna etc so you can't have been too far away. Well done on the course record, it was a tough day and it is a tough course. You didn't miss out on much with the flapjacks tho, they weren't my best - I had no brown sugar so used white. Won't be doing that again!5 mile Race Series done and dusted God it was hot out there. Met KennyG and PJD beforehand and some of last years novices at the finish line. Disappointed not the get to the flap jacks DG ! Didn't get a PB today but delighted with my time 44.38 (pb 44.01 from recent Terenure 5 mile) considering I did the 5 mile last year in 46.59 I think a good years progress made. We had a big contingent there from St Anne's parkrun hope they managed without us all in St Anne's this morning ! Looking forward to meeting a few more boardies at the next race. Enjoy the weekendThis Fat Girl Runs wrote: »Delighted to have PB'd my 5 mile time by two minutes! Finished in 1:06:29 Really enjoyed the race! Pre-race atmosphere was fab, and I did look out for people but while I saw numbers close to the ones posted here, I didn't see anyone. Race itself was great for me! I felt strong throughout, ran the hills fairly easily and finished in pretty much the time I was aiming for. I skipped the water station as I had my own water with me. The heat was brutal but I was glad for the wind and shade when I could get it! Loved seeing the deer crashing along in the bushes beside the course!
Afterwards I met up with my trainer, and also got to meet whoopsadaisydoodles who spotted me after the race. Very nice to meet you! I'm glad you're not in pain anymore with the foot. Definitely a positive!
DubGal I did look out for you 'pink jacket, purple scooter' but missed you. Ah well, there's always next time!
I'll be writing up my race report this afternoon and will post it later.
Well done everyone for getting out there!
Really sorry about dropping my accessories but I have to say I loved your pre-race mantra! I was walking along the path through the waves at the start and was keeping an eye out for you. There were a couple of ladies who I nearly stopped but they didn't have a stand out t shirt (I presume it's your user name?!) so didn't....
I was watching as the three waves started but still missed you, perhaps you were on the other side of the road. Great race report and well done on the PB, especially on this hot day. Progress, and all in the right direction!0 -
Here's my weekly training report update posted on my training log: http://www.boards.ie/vbulletin/showpost.php?p=96047287&postcount=17
How not to train for a marathon.
I came across two excellent blog posts with very similar stories - both involved under-preparing for marathons and completely falling apart as a result. They're both brutually honest writeups, and provide a lot of inspiration to follow a structured plan - if you're on this thread you almost certainly don't need this advice, but I thought they'd be worth sharing with the group anyway. When reading them I was reminded a bit of a comment made on last year's novices thread about male runners being more likely to be over-confident with training before marathons etc.
http://scriptogr.am/conorwinders/post/marathon
http://greatist.com/fitness/jason-shen-first-marathon-blunder0 -
Well done Singer, great run and PB! Also lovely to meet youRace report!
A few weeks ago I set my target for the Irish Runner 5m to be "< 37:30" on my training log. It was a little conservative but consistent with my other goals and no harm on having something do-able for the first of the race series
My morning got off to a terrible start as I bafflingly drove past the turnoff for Castleknock on the M50. I got off at the N4, went through Chapelizod, up into the park through the gate and parked on Chesterfield. I arrived about 9:20 so it wasn't a total disaster
Aside from navigation issues, pre-race was great, the announcer was as entertaining as usual for the Race Series, the weather was fab and the park looked amazing.
Mile 1: 6'55
I started in the first wave, place myself around the middle but got pushed up closer to the start as people moved forward. Lots of ducking and diving around people until mile 2 or so. A shame that stewards weren't there to stop lots of runners shortcutting across the verge on the first turn. Generally felt good.
Mile 2: 6'41
Still feeling good though a little nervous coming down Kyber due to the steepness and running fairly fast.
Mile 3: 7:01
Half-way through this mile was the first of the hills, and it hit me a bit harder than I was expecting. Slowed down a lot and started to be passed out a bit. I started to get a stitch and a sore tummy towards the end of mile 3, neither of which have been problems this year at all. I felt like I had a very full stomach and generally uncomfortable.
Mile 4: 7:18
Maintained pace for this mile. Legs felt a little tired, surprising for the distance. It was a little windy and exposed here which didn't help.
Mile 5: 7:33
Despite the hills and the slightly slower clock time I definitely picked things up in this mile, the stitch went away and I sped up towards the end.
Gun time: 36:19
Chip time: 35:52
So, on reflection it's a good time and I beat my original target. However I was disappointed with the tummy problems and how hard the hills felt. I'll need to tweak pre-race eating - I had some granola and a smoothie around 8 along with some water, this was probably not enough time before the race. Hill work will definitely be part of my training before the next races. My time was 20 seconds/mile slower than the Docklands 5k, given that that was flat and shorter, I think that's probably expected at the same level of performance.
Post-race was great though, I met up with Dubgal along with other A/R boardsies and got a flapjack for for my troubles
My wife's delighted with the women's vitamins from the goody-bag and the mug's nice, so a good morning's work :rolleyes:
Just a couple of things: do you usually eat granola and a smoothie before a run? Race day is not the day to be trying something new...
And also , did the stitch happen on or after the downhill in mile 3? I know my posture can change when running downhill (lean back or tense my abs) which can cause a stitch. I suck in my lower core muscles and tilt my hips slightly up to counteract this. It might just be one of those things and you may need to play around with your timing of meals before racing. I always leave at least three hours and as long as nutrition has been good the day before, actually find it helps me to go into a race with a slight edge on my appetite, but that might not work for everyone. Basically, now is the time to start finding out what works for you.
Hope that helps.0 -
Well that was kind of awesome! The last time I did the Irish Runner 5 mile was in 2011 with feck all training and it nearly killed me. I think I had a time of 52.XX and I remember stopping to walk.
So this morning I got organised and headed over to the park. I only live across the road and it was such a beautiful morning. I quickly came upon the 4 mile marker and stopped to take a photo. The next time I saw this marker I would be 1 mile from home.
I hadn't slept that well but I felt good so to warm up I jogged from the marker to the finish. That would bring my total to 6 miles for the day and so the training plan was fulfilled for this week. The Body Sculpt class I did on Thursday was possibly not the best idea ever as I had hamstrings and glutes like rocks but I stretched as best I could.
I had a little think about what pace to run at. I decided that I would be more than happy with a 47.30 finish so I popped a 9.30 min/mi into my Garmin, met a friend, dropped off my bag and pottered around the Wave 2 start where I met some lovely fellow runners and spent 10 mins telling myself I didn't need to pee. (I didn't, it's something I always think at the start of a race)
Mile1:9.15mins Then we were off! The race leaders were at the mile mark before we even got going I kept a bit of an eye on my watch, just to make sure I wasn't falling behind but mostly I just ran by feel and waited for the crowd to thin out a bit. Mile 1 was an eye-opener. I didn't have my head-phones on and I was amazed that coming up to the first marker that I wasn't even out of breath! I felt strong and comfortable, wahey!
Mile 2+3:9.15mins + 9.30mins I missed the 2 mile marker here. Had stopped looking at my watch at this stage as I felt really good but I knew I was ahead of pace. Again, my breathing was fine, I made a conscious effort to run tall and not to clench my hands. I also started to remember Dubgals advice about others breathing - god there were some shockers - but they were in pain and I was not. We headed down the Khyber Pass and I made sure not to peg it like some of the others, I was really enjoying this feeling and wanted to stay in control. Plus it was kind of congested. Then around the corner and up Military Hill. It didn't scare me, I run it every time I train so it was a non-event.
Mile 4:9.03mins Again, this was along a stretch that I run at least three times a week and I was still feeling really good so I enjoyed it. I knew the 4 mile marker was coming up so I started to quicken slightly and pick people off. My chest felt a little tight towards the end of this but one 1 mile left and I knew I had bags of energy left!
Mile 5:8.36mins God I talk some awful sh*te to myself when I run. This was the main thought in my head for this mile along with being very happy about how my breathing sounded compared to some of the others. I had already come this way earlier so I knew exactly where we were going and how long was left. I kept picking people off and sprinted comfortably for the end.
So that was that really, I was thrilled with my time and the way the race went but I know I could have done better. I recovered really quickly after but I'm just not experienced enough to have done it any differently. So yeah, happy happy! Really good to have such a positive experience at the start of the whole series and I think it will stand to me.
Chip Time: 45:53
Gun Time: 50.09
Well done everyone!!
You, go to the top of the class!! I am so proud of you, this report tells me you ticked every box!
1) you used positive visualisation (planning your finish at mile 4 when warming up to the start
2) you made sure you knew the course, in your case you have the advantage as you live and train here (however not living and training near a race isn't an excuse :rolleyes: There are enough course overviews on boards for probably every race in the world )
3) just a little aside, many of you won't sleep well the night before a race. That's not going to affect you significantly if you have banked enough sleep in the nights and weeks prior to a race.
4) you planned your pace strategy in advance
5) YOU RAN BY FEEL AND USED THE GARMIN AS IT IS MEANT TO BE USED, AS AN AID, YES I KNOW I AM SHOUTING BUT I AM SO PLEASED BY THIS
6) you left the headphones off and were super body-aware, I am loving this
7) you breathed, ran tall, relaxed!
8) you used others pain as a spur, go girl
9) you controlled your pace and effort, especially on the harder bits
10) you leapt up those hills because...you train on hills
11) you kept enough in the tanks to unleash a successful assault towards the end "picking people off" (felt great I bet?!) and even sprinted to the finish
12) experience will come, I'm not really sure where you could have done "better" today, that was a perfect race, well done!0 -
Just a couple of things: do you usually eat granola and a smoothie before a run? Race day is not the day to be trying something new...
I almost always run in the evenings when the kids are in bed. According to my Nike App, only 5% of my runs this year have been done in the morning. I need to get the marathon moved to the evening, start making the kids live on Australian time or maybe, just maybe, start doing more runs in the morningAnd also , did the stitch happen on or after the downhill in mile 3? I know my posture can change when running downhill (lean back or tense my abs) which can cause a stitch. I suck in my lower core muscles and tilt my hips slightly up to counteract this. It might just be one of those things and you may need to play around with your timing of meals before racing. I always leave at least three hours and as long as nutrition has been good the day before, actually find it helps me to go into a race with a slight edge on my appetite, but that might not work for everyone. Basically, now is the time to start finding out what works for you.
Hope that helps.
Interesting, it did start near the bottom of the downhill, I'll try and pay attention to this on downhills. It wasn't a bad stitch, and did go away with some deep breathing, but I felt bloated and uncomfortable for the rest of the race. 1.5/2 hours is usually the gap between eating and going on a training run, but that's in the evening after dinner.
Thanks for the tips!0 -
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You, go to the top of the class!! I am so proud of you, this report tells me you ticked every box!
1) you used positive visualisation (planning your finish at mile 4 when warming up to the start
2) you made sure you knew the course, in your case you have the advantage as you live and train here (however not living and training near a race isn't an excuse :rolleyes: There are enough course overviews on boards for probably every race in the world )
3) just a little aside, many of you won't sleep well the night before a race. That's not going to affect you significantly if you have banked enough sleep in the nights and weeks prior to a race.
4) you planned your pace strategy in advance
5) YOU RAN BY FEEL AND USED THE GARMIN AS IT IS MEANT TO BE USED, AS AN AID, YES I KNOW I AM SHOUTING BUT I AM SO PLEASED BY THIS
6) you left the headphones off and were super body-aware, I am loving this
7) you breathed, ran tall, relaxed!
8) you used others pain as a spur, go girl
9) you controlled your pace and effort, especially on the harder bits
10) you leapt up those hills because...you train on hills
11) you kept enough in the tanks to unleash a successful assault towards the end "picking people off" (felt great I bet?!) and even sprinted to the finish
12) experience will come, I'm not really sure where you could have done "better" today, that was a perfect race, well done!
Wow! Actually a bit teary eyed now (yes I'm a sap!)
Thanks so much, am definitely going to try the same for the 10k and the rest. I have never enjoyed racing so much as I did on Saturday.0
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