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DCM 2015: Mentored Novices Thread
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Hi jmcc99 thanks and welcome back back back...back
Wow, we're feeling the pressure now to get you sub 4 :eek: What do you think was missing from the last three attempts and is it something you'll be able to overcome this time round? Just curious about your tampering...will you give us a glimpse of your plan this time round please?!
Hoping to hear lots and lots from you on this thread, we want to squeeze every bit of marathon-related experience out of you!
Im not too disheartened about not quite getting sub 4 just yet. In my 1st Marathon (DCM 2013) I would have liked sub-4 but given that it was my 1st Marathon I was genuinely happy just to finish it and was very glad to come so close to my target in my 1st effort. In Berlin I didnt come in under 4 hours for a number of reasons (That I think might have effected me).- I flew into Berlin the day before the race and spent a lot of time on my feet at the expo and getting to hotel from airport etc
- I screwed up my timing a little, my Garmin was on Miles, the course was completely set out in Kms and this was effecting my pacing
- I ended up running 26.9miles on the day - I usually take this into account when pacing, but given the miles vs. kms issue above I found this difficult (I actually covered 26.2 miles in 3:55:20
- The day itself was very very hot and congested which I found difficulty in dealing with.
the 3rd Marathon (DCM 2014) came 4 weeks after Berlin and was a "throwaway" marathon, i.e. I had no real plan and just decided to try to enjoy it. In ways though it was my best Marathon. As I had no target I agreed to pace a clubmate for 3hr 50m for as long as I could, my clubmate knew that I would bow out at some point, I kept this pace up until mile 21 but just couldnt keep the pace up after that and had a slow last 5 miles. But again, given that I had no real target for this Marathon I was happy to have finished it.
Im up at decent mileage at the moment - My LSR's are at around 13miles at the moment - but this is only due to a few races coming up that I want to do.
I will be doing a plan of my own and will be happy to share it on here, once I have it done.
Also I am more than happy to give any help or advice I can to this group as I have some Marathon experience0 -
I do all of my running alone, it'd be rare enough to even see another runner, it was just for a bit of buzz or excitement. I'll go with what was originally drawn up and forget any ideas about other runs.I do all of my running alone, it'd be rare enough to even see another runner, it was just for a bit of buzz or excitement. I'll go with what was originally drawn up and forget any ideas about other runs.
Phew, crisis averted Marathon training is long and it is very often lonely. You will be surrounded by people on the day - running and supporting - but it will be just you and the road, especially when the going gets tough. So in a big way, you are training yourself for solo running on the day very effectively.
Adrian is right - and this has been mentioned before - a lsr in a race requires a lot of discipline and IMO it's something only seasoned marathoners have attempted successfully.
However, company is good and there is no doubt that miles fly by on long runs with company. Could you plan a lsr in advance and rope in some of your running buddies for a lsr running date, not every week, once or twice a month would do? It may mean you or they travel but that would break up the monotony.
I know you're a way away from Dublin but we might organise some lsr's in the Phoenix Park in August and September, maybe that would fit in? But your marathon is in December if I remember rightly so that may not suit....for October and November, hook up with some running friends and think of joining a club too.0 -
Hi TSO, I was thinking more about the downhill. That has been a stitch causer for me in the past due to leaning back and tensing up going downhill. I find 'cupping my pelvis'* and even curving my shoulders slightly forward helps to counteract this...not sure if that's good downhill running form tho!The Slow One wrote: »Might be right about the hill DG, might have to think about my form going uphill. Though haven't had any issues in training running uphill in training either.
In relation to the topic of the day, an average day for me usually looks like:
Breakfast - Weetabix or Muesli with yoghurt
Morning Snack - Scone (no butter or jam) or granola
Lunch - Sandwich or wrap, usually containing chicken and tomato, and a banana
Afternoon Snack - whatever fruit is in the fridge at home on any given week
Dinner - Over the course of a week fairly evenly split between fish, white and red meat, with either potatoes or pasta and whatever veg looked good in the supermarket.
Weakness - ice-cream, though in this weather its practically a health food!!
Wine - 1 glass one night during the week, more than 1 glass one night at the weekend!
*by this I mean imagining my pelvis is a cup filled with water and I have to keep it tilted so the water doesn't spill over. Does that make sense?!
+1 about the ice cream
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Hi TSO, I was thinking more about the downhill. That has been a stitch causer for me in the past due to leaning back and tensing up going downhill. I find 'cupping my pelvis'* and even curving my shoulders slightly forward helps to counteract this...not sure if that's good downhill running form tho!
*by this I mean imagining my pelvis is a cup filled with water and I have to keep it tilted so the water doesn't spill over. Does that make sense?!
+1 about the ice cream
Very tough on your quads to lean backwards going downhill too. Downhill running is a skill (I'd imagine that IMRA runners would be fairly expert) - basically you maintain good posture as always and lean forwards (from your ankles not your hips) letting your weight carry you downhill - short strides but quicker ones. When practicing make sure that you start off on gentle downhill slopes.0 -
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Phew, crisis averted Marathon training is long and it is very often lonely. You will be surrounded by people on the day - running and supporting - but it will be just you and the road, especially when the going gets tough. So in a big way, you are training yourself for solo running on the day very effectively.
Adrian is right - and this has been mentioned before - a lsr in a race requires a lot of discipline and IMO it's something only seasoned marathoners have attempted successfully.
However, company is good and there is no doubt that miles fly by on long runs with company. Could you plan a lsr in advance and rope in some of your running buddies for a lsr running date, not every week, once or twice a month would do? It may mean you or they travel but that would break up the monotony.
I know you're a way away from Dublin but we might organise some lsr's in the Phoenix Park in August and September, maybe that would fit in? But your marathon is in December if I remember rightly so that may not suit....for October and November, hook up with some running friends and think of joining a club too.
This reminds me of an old truism you must train to race not race in training.
Good experienced club runners make this mistake all the time. Typically at some point in the last 6 weeks before their target race they'll turn in a stonking time for a half or a 20 mile race. On the day of the marathon it just won't be there for them.
A half is often a pretty good indicator for elite runners too but for different reasons - if they turn in a really fast time it usually means that they've got their training wrong and haven't the right mix of endurance for a marathon.
All that said when you move on to more advanced plans which have marathon pace (or faster) segments as part of the long run these can be done in races provided that you're disciplined. I find a Garmin an invaluable tool for this.0 -
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I made up some bars last night, they started out as energy bars but probably aren't too healthy.
Maybe take out the nutella and replace with melted 70% choc if you want a choccie fix? I make variations of these. Just little energy balls.
I throw whatever nuts and whatever dried fruit I have into the blender (dates are great), with coconut oil and melted dark chock and then roll them in coconut so they look like little chocolatey coconutty truffles but they're all goodI find a great way to increase carbs is est more veg, carrots, butternut squash, broccoli, parsnips etc all have decent levels of carbs & you can fill your plate - yummy... Am hungry now all this talk of food but club session first
This is what I do too, starchy veg. I try not to eat much pasta or bread or rice etc, I've just bought a spiralizer thingy to make past from courgettes, but maybe I should actually just eat some pasta
My goodness you are a healthy lot!
Just a few observations; watch out for hidden sugars (Nutella - not so hidden, peanut butter etc), avoiding processed foods will generally get you over that hurdle. A spoon of Nutella and peanut butter would be a great recovery snack after a long run of 90 mins+ though
I'm obsessed with checking labels for sugar
I don't mind it in things like ice cream - because you expect it there - and it's ice cream so it's awesome - but in real food I check everything like a total OCD nutcase. Even things like dried fruit, much higher in sugar than you would think. It's why I tend to make my own snacks and things now, because it is in everything. It's frustrating when it's in the likes of peanut butter but I've become so aware of it that I won't get caught out.
I really should probably relax about carbs though, maybe I do need more of them. I know that that suffocatey thing I get was possibly as a result of not eating enough of them so I'm really going to have to make peace with the common carbohydrate and introduce some more into my diet. I like quinoa, and find it a good substitution for rice, with all the extra benefits, so I could eat more of that
I've been told my portion sizes are tiny too, I'll try to gradually increase those.Sorry about the delay whoopsa, I know you're back running but no harm to have a read and maybe continue to supplement your running with aqua jogging. I know I plan to
Thank you
To all those with injuries, you have my deepest sympathies, it's so frustrating and upsetting. I'm getting a little bit panicked that I've lost all of my fitness, I'm going to have to sit myself down and give myself a good talking to.
I'm running on grass at the moment, and find it really really tough, I have no idea why but my legs get knackered really quickly, whereas they can run for miles on the road without ever really feeling heavy
Best of luck to everyone who has physio appointments/is resting. Best to get it out of the way now though I guess.
(sorry for the longest post every in the history of the world) 0 -
This Fat Girl Runs wrote: »Guys, HELP! Stop me! I'm suddenly craving a bag of chips for lunch today. I haven't had chips in I can't remember how long! I have my perfectly good, healthy salad in the fridge too but all of a sudden it just sounds so boring and all I want is chips! Somebody slap me, please! (Verbally I mean!)
Been there! Are you perhaps craving salt? I find that not depriving myself of anything is key but of course in moderation. It's not great advice for now, but making your own crisps
is so easy and a lot healthier, even with a little bit of salt added but you can substitute salt for herbs (sage is a good one). Rosemary and cracked black pepper are delish too 0 -
Been there! Are you perhaps craving salt? I find that not depriving myself of anything is key but of course in moderation. It's not great advice for now, but making your own crisps is so easy and a lot healthier, even with a little bit of salt added but you can substitute salt for herbs (sage is a good one). Rosemary and cracked black pepper are delish too
Possibly. Although I had my usual turkey sausage and eggs this morning which I sprinkled with some salt and I had nuts and cheese this morning which was salty.
I think I'm more craving the potatoes! And the not having to make lunch myself!
I rarely, very rarely eat food I haven't cooked/made for myself. I don't buy processed stuff and rarely eat out! I think I'm just craving a change!0 -
This Fat Girl Runs wrote: »Possibly. Although I had my usual turkey sausage and eggs this morning which I sprinkled with some salt and I had nuts and cheese this morning which was salty.
I think I'm more craving the potatoes! And the not having to make lunch myself!
I rarely, very rarely eat food I haven't cooked/made for myself. I don't buy processed stuff and rarely eat out!
Buy a small single, throw some in the bin straight away, eat the rest.
Then straight back to the healthy eating.
Can't believe I am replying to one of the food messages... You're all very healthy on here. l won't be detailing my diet in my intro post (not *terrible*, but it is 70/80% carb, with a sprinkling of 'bad' stuff) 0 -
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hillsiderunner wrote: »Buy a small single, throw some in the bin straight away, eat the rest.
Then straight back to the healthy eating.
Can't believe I am replying to one of the food messages... You're all very healthy on here. l won't be detailing my diet in my intro post (not *terrible*, but it is 70/80% carb, with a sprinkling of 'bad' stuff)
I'm going to make my salad and then if I'm still craving the chips (and if I'm still hungry!) I might go get the single as you suggest. I'm crossing my fingers I won't still want them!0 -
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http://m.wikihow.com/Make-Homemade-Baked-Potato-Crisps google the daily spud too for vinegar soaked crispsHow do I go about making crisps? I love them but don't allow myself to eat them any more.
AbsolutelyBungy Girl wrote: »Just on the peanut butter....almond (or indeed any nut) butter is a healthier alternative and it is soooooooh delicious. Loaded with calories so you only need a little but OMG it's awesome.This Fat Girl Runs wrote: »I'm going to make my salad and then if I'm still craving the chips (and if I'm still hungry!) I might go get the single as you suggest. I'm crossing my fingers I won't still want them!hillsiderunner wrote: »Buy a small single, throw some in the bin straight away, eat the rest
Inspired! I'd do it the other way and of course they'd never make it to the bin :rolleyes:
This is for all of you: BECOME LABEL OBSSESSIVES!!....this means you have to add on an initial 10 hours to your weekly shop as you pore over every label of pre-packaged food that goes into your trolley
- If it has a long list of ingredients (even natural sounding names), it goes back in the trolley, see below.
- if sugar comes as a high proportion (ingredients are listed highest proportion first), put it back
- if there are chemically sounding ingredients....put it back (there is some skulduggery going on though as manufacturers get wise, E numbers are very often listed as their acceptable-sounding name instead of E and number)
- forget about substitute butter spreads and 'sugar free' this and 'sugar free that', read the ingredients of these *foods* and weep that you have subjected your body to this poison :pac: Eat real butter, full milk, real yoghurt etc, enjoy the superior taste and just don't go overboard on it 0 -
http://m.wikihow.com/Make-Homemade-Baked-Potato-Crisps
This is for all of you: BECOME LABEL OBSSESSIVES!!....this means you have to add on an initial 10 hours to your weekly shop as you pore over every label of pre-packaged food that goes into your trolley
- If it has a long list of ingredients (even natural sounding names), it goes back in the trolley, see below.
- if sugar comes as a high proportion (ingredients are listed highest proportion first), put it back
- if there are chemically sounding ingredients....put it back (there is some skulduggery going on though as manufacturers get wise, E numbers are very often listed as their acceptable-sounding name instead of E and number)
- forget about substitute butter spreads and 'sugar free' this and 'sugar free that', read the ingredients of these *foods* and weep that you have subjected your body to this poison :pac: Eat real butter, full milk, real yoghurt etc, enjoy the superior taste and just don't go overboard on it
must look at those home made crisps!!! this is cracking advice DG, especially on the sugar free and also low fat - buy the real (more natural) product and just eat less of it, much tastier too... On a supermarket shop in Chicago with my sis in law I picked up a packet of mixed nuts that looked very similar to one I buy here, the list of ingredients was very long and very bad - in a bag of mixed nuts!!:eek:0 -
You're on a low carb diet atm aren't you? Perhaps you are just really craving some carbs. How about some oven baked sweet potato wedges instead?
Yeah, low carb for me at the moment.
Your idea sounds a lot better than chips!
Anyway, it turns out it took me so long to make my salad (I had to wait to use the kitchen at work) then eat it that I ran out of time on my lunch break.
No chips for me! 0 -
This Fat Girl Runs wrote: »
No chips for me!
And I'll bet you feel pretty damn good about yourself for not eating them. Your next run will go better too 0 -
The standard oven chips you get in Lidl are literally just 98% potato and 2% sunflower oil. No other ingredients or preservatives.
No harm having the likes of these once or twice a week as your carb of choice with dinner, doused in salt and vinegar, to curb your chipper chips cravings. 0 -
And I'll bet you feel pretty damn good about yourself for not eating them. Your next run will go better too
I do, yes! Next run is tonight so yes, it's probably best I didn't have them!The standard oven chips you get in Lidl are literally just 98% potato and 2% sunflower oil. No other ingredients or preservatives.
No harm having the likes of these once or twice a week as your carb of choice with dinner, doused in salt and vinegar, to curb your chipper chips cravings.
Oh cool, I didn't know that. I tend not to even go near the pre-packaged foods so have never looked! I think it would be best to have allow myself to have a taste of what I'm craving rather than deny it then go on an all out binge!0 -
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