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DCM 2015: Mentored Novices Thread
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I just finished my 5 miler, actually turned out to be 5.5 but I just added an extra .5 to cool down. I'm aiming for about 4h 30 in the full, which is about 10:18/m, but I've been doing about 10:45-11:00 in my runs, so I think I may be able to aim for 4:15. In that vein, I had 3 miles at 9:53, 9:50, 9:43, after a 10:48 warm up followed by about 10:50 for the last mile and a half. Legs felt good, it was fairly hot and tough going (I did go through about half a litre of water on the run!) but I'm happy enough with it. No real aches or pains, especially in the shins, so all positive here. Looking forward to the easier run tomorrow though!
It was definitely easier than yesterdays though. I only had about a 45 minute window to get the run done about 6pm, at which stage it was about 24 degrees. Not fun!0 -
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My attempt is best described as "all over the place".
For the record, doing "a mile" warm-up is hard for those of us reared in metric units. Trying to hit PMP after 1.6km. Compare doing a first kilometre warm-up for the milers out there. :P
Anyway, slow enough start and then accelerated, but I ran quite an undulating route so the first mile was far too slow (but uphill), the second far too fast (but down hill), and then I was fed-up trying to keep track of it so just ran "comfortably fast". I had some company and we kept nattering away all way around.
It was warm, but I don't mind that too much.I did succeed in a slow cool-down 0.6M towards the end tho
Average pace about spot-on, but the method of execution would not pass the Dubgalian standards, I am afraid. :eek:0 -
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Well done chrisladI just finished my 5 miler, actually turned out to be 5.5 but I just added an extra .5 to cool down. I'm aiming for about 4h 30 in the full, which is about 10:18/m, but I've been doing about 10:45-11:00 in my runs, so I think I may be able to aim for 4:15. In that vein, I had 3 miles at 9:53, 9:50, 9:43, after a 10:48 warm up followed by about 10:50 for the last mile and a half. Legs felt good, it was fairly hot and tough going (I did go through about half a litre of water on the run!) but I'm happy enough with it. No real aches or pains, especially in the shins, so all positive here. Looking forward to the easier run tomorrow though!
It was definitely easier than yesterdays though. I only had about a 45 minute window to get the run done about 6pm, at which stage it was about 24 degrees. Not fun!
24 degrees at 6pm in Ireland :eek: we're practically continental!!
Don't be in a huge rush to readjust your target time and training paces just yet. You'll improve just as much by keeping your training paces at the conservative end of the spectrum for now, trust me. Even more necessary with your niggles etc. Loads of time to move your training paces over the next few weeks if necessary and holding back now won't cost you a second on 26 October, promise
Well done! Think of the happy fatigue resistant mitochondria you're teaching your slow twitch fibres to recruit. And the capillary thingies tooThis Fat Girl Runs wrote: »Just in from my 5 mile run. Did pretty good running it more slowly than usual. It was humid and warm so was glad for the reprieve!
See aboveNnnggghhh I think I need a talking to, I'm going slightly too fast again. Am not finding the heat an issue really.
Did 3.83 miles @ 9.37/mi buuuuuut in my defence I did throw in 5 x 15sec strides during the last mile and then a nice slow 0.5 mile warm down.
Am going to reccy the Fingal route on Friday evening with a buddy so that will be 7 miles dead slow as we'll be nattering for half and then I'll be dragging his ass through the rest of it.
Nice work with the strides
Hehe c'mon I did give you a free pass this week not to get it right :pac: As long as the effort was constant, I'd say you did ok considering the course. I like your attitude on the last bit! For the next pace run, try a flat course maybe? There's a lap goes around rathmichael church, 1.8kMy attempt is best described as "all over the place".
For the record, doing "a mile" warm-up is hard for those of us reared in metric units. Trying to hit PMP after 1.6km. Compare doing a first kilometre warm-up for the milers out there. :P
Anyway, slow enough start and then accelerated, but I ran quite an undulating route so the first mile was far too slow (but uphill), the second far too fast (but down hill), and then I was fed-up trying to keep track of it so just ran "comfortably fast". I had some company and we kept nattering away all way around.
It was warm, but I don't mind that too much.I did succeed in a slow cool-down 0.6M towards the end tho
Average pace about spot-on, but the method of execution would not pass the Dubgalian standards, I am afraid. :eek:
which might suit. It only has one slope, about 250m or so. I'll send you the route if you think that's near enough to you.
My garmin was dead when I went to head out (it was definitely at 60% charge last night) so I just did 3 miles easy instead. Ill do the 5 tomorrow.
Pacing question, if I'm aiming for a 4:30 marathon (10:18 min/mil) what should my training paces be?
Run|Pace
MP|10:10 - 10:30
Easy|10:40 - 11:15
LSR|10:50 - 11:30
Warm Up|11:00 - 11:30
Cool Down|11:00 - 11:30
Recovery|11:00 - 11:30
Does this look ok?
Yes but I'd even dial the easy and lsr paces back ten seconds or so for now. Don't worry too much about pace on warm up, cool down and recovery runs. My warm up is always baby steps/shuffle pace which naturally increases as my body warms up. Cool down pace is dictated by how hard I have run. Its purpose is generally to allow the body to relax from the stress it has just been subjected to Recovery likewise will be dictated by how your legs feel. Some days it might be at 'easy pace' range, other days it might be baby steps/shuffle jog. Try doing these last three 'by feel' as much as you can. 0 -
Yep, there are going to be days like it. Don't worry about it, the main thing is you got the feel for uthe structure of the session, and also got it doneneilthefunkeone wrote: »oh my days that was a warm evening.. plan was 1w/u, 3pmp, 1c/d(+1m for good luck!)
The first mile was hard.. think i was just tired from the day.. I tried to bring the pace up to between 9:15-9:30 for mile 2-4 but could only manage 9:47, 9:45 & 9:13.. Then slow last 2 miles!
Hehe well done. Hope you told the doggies to chase you at no more than 80% effort?! :pac:The Slow One wrote: »5 miles done ok in humid weather. Unintentionally added strides to the pace run when I got chased down the road by a dog as I passed a halting site, though!0 -
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Took a rest day today as I'm heading out in the morning before work. Had 1mile slow 2 miles fast 1 mile slow on my plan last night so went up to the raheny shamrocks Summer series which was a 2 miler did a mile warm up and a mile cool down and the 2 miler. Felt good doing it pace was 8.2 mins mile for the 2 mile and 11.20 mins for cool down and 11 mins for warm up miles. Managed to get a pb in the 2 miler. Met Laura AC up there and enjoyed the cuppa in the club house after.
Well done on the PB! Encouraging to hear that you felt good on it too 0 -
Well done on the PB! Encouraging to hear that you felt good on it too
Your words of run tall and watching my posture were in my head think it helped also discovered I'm a little competitive as I heard someone on my shoulder .... No way was I letting her past me .... What have I become 0 -
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Just wondering if many of you are planning on doing the athlone 3/4 marathon as a prep run? Would it be a good idea? I have three halves and a few smaller races too si not sure if ut would be too much.
Also i cant find a plan to fit around what i do with club so i was going to do 1lsr, 1 tempo 5k, 1 track session, 1 intervsl session and 1 msr with 1 rest day and 1 day if pilates/gym. Then i was just going to increase the long and medium runs each week. Does that sound like an ok plan?
I ran it last year, it's very enjoyable and well organised event, if I'm honest I ran it like a race and not a lsr which was crazy only 3 weeks before dcm. Was thinking of doing it again this year but the boss here wasn't best pleased. 0 -
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:-) I'll be tossing and turning all night now!!!Thanks a mil for all the advice. It turns out that the 3/4 marathon is on a weekend that my husband is on a stag so that puts that to bed. As for the other 3 half marathons, I only plan on pushing myself in the Dublin half and then I'm doing the Rock and Roll and Dingle with friends that would be slower runners and not training for the marathon so I'll definitely just go at a nice easy pace.
The track session and interval session are I suppose the same in that they are hard and fast but the track is 200/400/600/800 and the interval session is 1k/1500m on grass. Thinking I might skip the track and replace with some long trail running, maybe check out some IMRA runs but not race them as such.
Sorry, didn't mean to be cruel, I should have added 'no, no and no
Meno has said exactly what I would have said so copy his post for my reply Hope that helps! Easy running and easy miles are what will get you over the line on 26 October. As meno said, one session a week is plenty. 0 -
It wasnt me123 wrote: »Race Report - Dundrum 10k
I haven't done many of these so please bear with me.
For some reason my Garmin was in KM - so average pace was 10.36m for the race
Km splits were 5.51, 6.26, 6.37, 6.37, 6.41, 6.57, 6.44, 6.45, 6.48, 6.29
It was very hot driving to Dundrum and I was very worried the heat might be a factor, but it had clouded over by the time the race started. I met up with some Club members, one of them runs at my pace, so we stayed together for the race - I normally train on my own so it was nice to have company - no chatting, concentrating on finishing!
I did a small warm up after I had registered and then we were off. I knew I had gone out too fast, but felt that if I pace the rest of the race I'd be fine. I kept trying to remember to relax, breathe, I consciously try and relax my shoulders. I didn't smile much, didn't want to be carted off to the funny farm.
There was a water station half way round and I decided to walk, grab a small bottle and make sure I drank as much as I could. I emptied that small bottle. My friend had kept running but I caught up with her quite quickly.
The route was lovely, 2 lap race, we ran on small country roads mostly, plenty of shade. Once I'd finished I did a small warm down and stretch. Didn't wait for the cuppa though the spread looked great.
My time: not great to be honest 1:05:58 according to my Garmin, approximately 5 mins slower that my best 10k time. One of the club leaders was there and she said I'm just lacking race fitness- since London I've done one relay race in Cork and now this 10k.
I'm glad I did it, I was grateful for my team mate to keep me company and lets face it, the time can only get better can't it. 3 mile recovery run for tomorrow
Morning It wasn't me and thanks for the race report Even with cloud cover, you would have felt quite hot I imagine? Walking at the water station is a good strategy and some of you might like to bear that in mind on *the day*.
What struck me, apart from the start, was that your splits were on the whole very consistent so well done...and on breathing, running tall and smiling 0 -
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Hehe c'mon I did give you a free pass this week not to get it right :pac: As long as the effort was constant, I'd say you did ok considering the course. I like your attitude on the last bit! For the next pace run, try a flat course maybe? There's a lap goes around rathmichael church, 1.8k which might suit. It only has one slope, about 250m or so. I'll send you the route if you think that's near enough to you.
Do send the route, that's very close to me. I'll incorporate it in the LSR this weekend as some HSR-style recce
Most of my mid-week runs will be the same course tho, lunchtime at work is really the only option. But new routes are always welcome, especially now the mileage is increasing! Thanks!0
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