Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Help Keep Boards Alive. Support us by going ad free today. See here: https://subscriptions.boards.ie/.
If we do not hit our goal we will be forced to close the site.
Current status: https://keepboardsalive.com/
Annual subs are best for most impact. If you are still undecided on going Ad Free - you can also donate using the Paypal Donate option. All contribution helps. Thank you.
If we do not hit our goal we will be forced to close the site.
Current status: https://keepboardsalive.com/
Annual subs are best for most impact. If you are still undecided on going Ad Free - you can also donate using the Paypal Donate option. All contribution helps. Thank you.
DCM 2015: Mentored Novices Thread
Comments
-
-
-
-
-
-
Advertisement
-
-
My name is hillsiderunner and it has been 10 days since I started marathon training (kinda *)
- What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
I've been running on-and-off for nearly 15years, always at low mileage, but a bit better in 2013 and 2014 (hit 700miles for those two years). Am hoping to have a much higher total for 2015 *if* all goes well. No other sports (who cares about all that other stuff anyway ... ) - Have you raced before? If so what are your PBs? (Date and distance please!)
23:07 | 5k | June 2015
49:02 | 10k | July 2014
1:26:09 | 10miles | April 2015
1:49:31 | HM | Sept 2014
My best fitness was August/September 2014 when I was in DCM 2014 training, but I didn't make the start line that year. By now I think I'm back up to that fitness though the only proper race this year was the 10miles in April.
[*]Do you still need to take walk breaks in your training ? (No problem if you do)
Only if the hill is very steep
[*]How much training do you currently do incl cross training? Distances, cross training - whatever you think is relevant to your current fitness level.
Over the past few months I have been running 4 times a week, sometimes 5 (except for a couple weeks for virus/injury). I also do Pilates once a week and that's usually also a running day.
[*]How many days a week can you run?
5 days a week for marathon training.
[*]What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
I want to achieve sub-4hours, *but* .... being honest, "dream" finishing time is 3hours 50. I'm not an idiot (I hope) so will only be trying for 3:50 if I make progress in the first couple of months - would want to have 1:45 in my HM at the end of August, and if I don't succeed in that I'll settle on the sub-4hours.
[*]What marathon programme are you following/intending to use?
Have done an 16-week "own plan" which is similar to the Boards plan, with a bit of extra mileage. That's because my training in May/earlyJune was 30+miles/week with some LSRs over 15miles, so I have a bit of a base.
The plan has been shown to a few experts on boards and has got the ok
.
* I've had a weird rib-injury for the past 3 weeks or so, and that's why the plan is 16 weeks not 18. I've been allowed to run this past week, but only 5miles every second day. So no LSR. Had expected I would be totally fixed by now, but unfortunately not. Am back with the physio on Monday so I'll see whether the plan is going to be 15-week (*stamps* foot). On the positive side I've been off the painkillers since Thursday afternoon, I've taken more of them over these weeks than over the rest of my entire life (not an exaggeration, I don't get pains/headaches normally).
Really hope I'm not jinxing myself by posting this ...0 - What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
-
-
Just back from 12M LSR, roughly on pace, 6.08 min/km =~ 9.52 min/mi. Before HSR gets the sharp pencils out to check on my arithmetic (:)), it was actually 20km, which is more like 12.5M.
The good:
> Completed, more or less on target pace (slightly ahead). I had actually started much slower but must have sped up towards the end.
> Managed to "wand" myself out of trouble. The route contained quite a sharp uphill stretch, and for the first time in the past 2 weeks, I wasn't really enjoying the running very much. I had a good conversation with myself, checked out postures, limbs, breathing, etc. It turned out part of me just was trying to get off easy. Luckily the other part won, so HTFU and got through it. I actually enjoyed the second part much more (maybe the higher speed as a result).
The bad:
> I sweat like a pig. I really do. I always have. My t-shirt, even of the "technical" variety, is drenched within minutes, especially in this weather. My eyes sting and it's very, very annoying. Do I really have to start wearing John McEnroe-style hairbands? I'll never win a style-contest anyway, but I don't want to be dead-last either Any tips?
> I need to get my in-flight drink/snacks sorted out. I never really drink much during the run, I honestly don't feel the need and wouldn't feel thirsty (or hungry) either. I typically have a decent snack and drink 30-60 before the LSR. But as soon as I am back home, I am parched and drink (and eat) all around me. Not good, I know. I am going to order the watery gels in abundance and take them on each LSR. But the water-intake worries me more now. I am useless at carrying water, either in hand or dangling off a belt. What say ye? Just get on with it? 0 -
-
Advertisement
-
-
So i'm slightly confused after my 10 mile lsr this morning, here are my splits
Mile 1 9:23
Mile 2 9:32
Mile 3 9:42
Mile 4 9:39
Mile 5 9:36
Mile 6 9:41
Mile 7 9:38
Mile 8 9:38
Mile 9 9:35
Mile 10 9:25
My aim is for a 3:45 marathon. I have to say i found it very difficult to run any slower than 9:45 - 9:50. My couple of miles pace run earlier in the week was 8:10 - 8:30 pace which i am happy with. Do i need to slow the lsr pace down or will today's pace be ok.
Also much nicer to be running in the rain today 0 -
-
My eyes sting and it's very, very annoying. Do I really have to start wearing John McEnroe-style hairbands? I'll never win a style-contest anyway, but I don't want to be dead-last either Any tips?
As awesome as hairbands are, there are alternatives. I used wear a baseball cap which kept both sun and sweat out of my eyes. It works, but can be abad idea in warm weather. More recentley I've gone more old-school, by caking my eyebrows in vasaline. Sweat won't go through vasaline so it will roll down the side of your face and not into your eyes! Doesn't do much for your style though 0 -
-
Don't worry about not doing enough, there are still 16 weeks to go. Just trust the plan, it has gotten literally thousands of people over the marathon finishing line.
The thing about marathon training is to be consistent, week after week. Good start for you anyway.Hi Toulouse, well done, another week down
Buuuut....you are definitely doing enough - too much even :eek: Your easy runs during the week were at faster than PMP (your ball park time for now is 4:30 isn't it?) so technically you did three sessions....I'm not going to say anything except....sloooooooooooow down
Thanks guys, just had a bit of a mini-panic there!
Will make a conscious effort to slow down this week (no matter how good I feel!!)0 -
The bad:
> I sweat like a pig. I really do. I always have. My t-shirt, even of the "technical" variety, is drenched within minutes, especially in this weather. My eyes sting and it's very, very annoying. Do I really have to start wearing John McEnroe-style hairbands? I'll never win a style-contest anyway, but I don't want to be dead-last either Any tips?
> I need to get my in-flight drink/snacks sorted out. I never really drink much during the run, I honestly don't feel the need and wouldn't feel thirsty (or hungry) either. I typically have a decent snack and drink 30-60 before the LSR. But as soon as I am back home, I am parched and drink (and eat) all around me. Not good, I know. I am going to order the watery gels in abundance and take them on each LSR. But the water-intake worries me more now. I am useless at carrying water, either in hand or dangling off a belt. What say ye? Just get on with it?[/quote]
1- if you don't like baseball hats try a buff folded a few times. A bit more acceptable than McEnroe headbands. I wore one today at the clontarf half as a hat would have blown off.
2- if you are trying gel. High5 isogels contains less cabs and more fluid so you get a shot of fluid as well.
3- plan your run to include a local shop or garage so you can buy water. Don't disregard water belts. Some people need them. I have a carrier attached to my rucksack for hot day run commutes. I don't like it that much as the sloshing noise annoys me but the benefits outweigh the drawbacks! I hardly notice the weight.0 -
-
-
-
Advertisement
-
-
-
-
After the conversation on PMP I just spent a few minutes with my calculator and figured out I'm doing something a little wrong or esle I'm planning a little wrong.
I'm very much a novice so just threw out a rough guess of 4:30 as my ideal time, with 4:45 as more realistic when I was answering the questions at the start. All my runs are done in or around the same pace of 6:10/km - 6:45/km, I honestly feel awkward and uncomfortable trying to go any slower (my 1st km is normally about 7:10/km - 7:45/km to warm up and I can't stand it). The only difference is I add in a few strides one day a week.
That would mean I'm running every run at my PMP, now like I said, I really can't slow down any more and still feel comfortable, so do I shift my target a little? Or do I forget all about targets for now and carry on the way I am until I get my 10 mile and HM out of the way? I suppose its more important to be comfortable than worry too much about finishing times, right?Just practice running slower! Before I starting doing the training, I was doing all my runs at about 5:40 to 5:50. Easy runs are now about 6:45 to 7:10 for the LSRs. It annoyed me at first but it does get easier, and you feel the benefits. I finished my 10 mile this morning and I felt infinitely better than I did after a faster paced 3mile run! It does take some getting used to, but I definitely don't feel as many aches or pains in my legs, considering my mileage has doubled when compared to the faster weeks.The pace I do now is me running slower, I never ran this slow until I decided to focus on longer distances. I always finish my LSRs as fresh as a daisy.
Hi Ronan - and EVERYBODY - chrislad is right, practice makes perfect. Look I know that a lot of you - all of you! - are struggling with this concept, I get it. I'm working on a post with Clearlier et al that will hopefully convince you just why we're right and you're wrong.
In the meantime, trust us and go slow.Fast runners do not fast marathoners make...,
HoweverMarathoners do fast runners make*
So
STFD
*please don't ask, have a go at working this one out0 -
hillsiderunner wrote: »My name is hillsiderunner and it has been 10 days since I started marathon training (kinda *)
- What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
I've been running on-and-off for nearly 15years, always at low mileage, but a bit better in 2013 and 2014 (hit 700miles for those two years). Am hoping to have a much higher total for 2015 *if* all goes well. No other sports (who cares about all that other stuff anyway ... ) - Have you raced before? If so what are your PBs? (Date and distance please!)
23:07 | 5k | June 2015
49:02 | 10k | July 2014
1:26:09 | 10miles | April 2015
1:49:31 | HM | Sept 2014
My best fitness was August/September 2014 when I was in DCM 2014 training, but I didn't make the start line that year. By now I think I'm back up to that fitness though the only proper race this year was the 10miles in April.
[*]Do you still need to take walk breaks in your training ? (No problem if you do)
Only if the hill is very steep
[*]How much training do you currently do incl cross training? Distances, cross training - whatever you think is relevant to your current fitness level.
Over the past few months I have been running 4 times a week, sometimes 5 (except for a couple weeks for virus/injury). I also do Pilates once a week and that's usually also a running day.
[*]How many days a week can you run?
5 days a week for marathon training.
[*]What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
I want to achieve sub-4hours, *but* .... being honest, "dream" finishing time is 3hours 50. I'm not an idiot (I hope) so will only be trying for 3:50 if I make progress in the first couple of months - would want to have 1:45 in my HM at the end of August, and if I don't succeed in that I'll settle on the sub-4hours.
[*]What marathon programme are you following/intending to use?
Have done an 16-week "own plan" which is similar to the Boards plan, with a bit of extra mileage. That's because my training in May/earlyJune was 30+miles/week with some LSRs over 15miles, so I have a bit of a base.
The plan has been shown to a few experts on boards and has got the ok.
* I've had a weird rib-injury for the past 3 weeks or so, and that's why the plan is 16 weeks not 18. I've been allowed to run this past week, but only 5miles every second day. So no LSR. Had expected I would be totally fixed by now, but unfortunately not. Am back with the physio on Monday so I'll see whether the plan is going to be 15-week (*stamps* foot). On the positive side I've been off the painkillers since Thursday afternoon, I've taken more of them over these weeks than over the rest of my entire life (not an exaggeration, I don't get pains/headaches normally).
Really hope I'm not jinxing myself by posting this ...
Aha! Talk about making an entrance You know you're getting round this if i have to meno has to carry you?! You're in good hands...and we'll be watching those park runs.... 
0 - What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
-
-
Hi Ronan - and EVERYBODY - chrislad is right, practice makes perfect. Look I know that a lot of you - all of you! - are struggling with this concept, I get it. I'm working on a post with Clearlier et al that will hopefully convince you just why we're right and you're wrong.
In the meantime, trust us and go slow.Fast runners do not fast marathoners make...,
HoweverMarathoners do fast runners make*
So
STFD
*please don't ask, have a go at working this one out
This article might help http://www.runnersworld.com/race-training/the-easy-day-pace?cid=socTP_20150704_48418036&adbid=10153437383832090&adbpl=fb&adbpr=23403427089
Even though Mo Farrah is quoted as a guy who runs his easy/long runs at the faster end (at 5;30/mile :eek:) they are still 25% slower than his 10k pace (4:27) and 12% slower than his actual MP (4:53). To put that in context, that's the equivalent of someone who runs 10K at 8:54/mile or Marathon at 9:46/mile doing their long/easy runs at 11 min/mile (and they are saying that's faster than normal...)
Interesting to note that The Olympic 10,000m silver medalist Sally Kipyego can run 5k in 14:30 (4:40/mile) but runs her easy runs at 8:30/mile :eek:0 -
Well done, sounds like you were ticking the boxes there nicely, form HTFU etcJust back from 12M LSR, roughly on pace, 6.08 min/km =~ 9.52 min/mi. Before HSR gets the sharp pencils out to check on my arithmetic (:)), it was actually 20km, which is more like 12.5M.
The good:
> Completed, more or less on target pace (slightly ahead). I had actually started much slower but must have sped up towards the end.
> Managed to "wand" myself out of trouble. The route contained quite a sharp uphill stretch, and for the first time in the past 2 weeks, I wasn't really enjoying the running very much. I had a good conversation with myself, checked out postures, limbs, breathing, etc. It turned out part of me just was trying to get off easy. Luckily the other part won, so HTFU and got through it. I actually enjoyed the second part much more (maybe the higher speed as a result).
The bad:
> I sweat like a pig. I really do. I always have. My t-shirt, even of the "technical" variety, is drenched within minutes, especially in this weather. My eyes sting and it's very, very annoying. Do I really have to start wearing John McEnroe-style hairbands? I'll never win a style-contest anyway, but I don't want to be dead-last either Any tips?
> I need to get my in-flight drink/snacks sorted out. I never really drink much during the run, I honestly don't feel the need and wouldn't feel thirsty (or hungry) either. I typically have a decent snack and drink 30-60 before the LSR. But as soon as I am back home, I am parched and drink (and eat) all around me. Not good, I know. I am going to order the watery gels in abundance and take them on each LSR. But the water-intake worries me more now. I am useless at carrying water, either in hand or dangling off a belt. What say ye? Just get on with it? Progressing into a faster pace is normal and not to worry at, as long as you don't end up flogging yourself at this stage. You've reminded me that I must do a *wand* conversation in a few weeks! Will you remind me to remind myself
I've quoted all the replies to your sweat and hydration dilemma as I think they are all great suggestions.
However, if you don't feel thirsty on a run, no huge need to drink just yet. I didn't feel the need to drink until I was regularly getting above 13 miles. A bottle belt wasn't for me until I learned to adjust it upwards onto my waist where it fit most snugly so you might have to play around with positioning etc. The snugger it is, the better (no movement and you'll hardly notice it's there).
For hydration and nutrition post run, I drank a powder mix called Isostar last year (online from Holland and Barrett, disgusting when not thirsty but so delicious after a run) and a handful of mixed nuts and raisins until I showered and got to the scrambled eggs. Your body needs protein post-session for repair but optimal in a ratio with carbohydrates. I think the ratio is 75:25 protein to carbs but from what I've read, 50:50 works too.
Have you firmly decided on the gel option? Just curious...As awesome as hairbands are, there are alternatives. I used wear a baseball cap which kept both sun and sweat out of my eyes. It works, but can be abad idea in warm weather. More recentley I've gone more old-school, by caking my eyebrows in vasaline. Sweat won't go through vasaline so it will roll down the side of your face and not into your eyes! Doesn't do much for your style thoughI find any time I'm running for an hour or longer, I really need water... and I'm very good at drinking water all the time, but like Nop, I sweat a lot too (so unladylike). So I give in and wear a water belt... they're not that bad once you get used to them even if they do look goofy. Or if I'm in Dublin, I'll take a couple of euro and buy a bottle of water at a shop... which never seem to appear when you're really thirsty. it would do my head in doing laps over and over on a long run.
1- if you don't like baseball hats try a buff folded a few times. A bit more acceptable than McEnroe headbands. I wore one today at the clontarf half as a hat would have blown off.
2- if you are trying gel. High5 isogels contains less cabs and more fluid so you get a shot of fluid as well.
3- plan your run to include a local shop or garage so you can buy water. Don't disregard water belts. Some people need them. I have a carrier attached to my rucksack for hot day run commutes. I don't like it that much as the sloshing noise annoys me but the benefits outweigh the drawbacks! I hardly notice the weight.0 -
betty swollox wrote: »So i'm slightly confused after my 10 mile lsr this morning, here are my splits
Mile 1 9:23
Mile 2 9:32
Mile 3 9:42
Mile 4 9:39
Mile 5 9:36
Mile 6 9:41
Mile 7 9:38
Mile 8 9:38
Mile 9 9:35
Mile 10 9:25
My aim is for a 3:45 marathon. I have to say i found it very difficult to run any slower than 9:45 - 9:50. My couple of miles pace run earlier in the week was 8:10 - 8:30 pace which i am happy with. Do i need to slow the lsr pace down or will today's pace be ok.
Also much nicer to be running in the rain today
Hi Betty, your target of 3:45 gives you roundabout 8:40 PMP so it looks like your lsr was nearly spot on. Slow down 'the pace run' slightly for now though. Don't stress too much about slower pace on the lsr, there will be days when you will welcome the slower end of the spectrum, trust me Just one observation; always better to start slow and warm into the run. Baby steps to start with: this is where you wake up your body gradually and 'fix' your form; posture, breathing, shoulders, cadence, turnover etc so the pace should be at the slower end of your range. Build into the run naturally.
Starting off too fast, even only slightly, uses up more energy and puts you in a deficit straight away so save the pace for later in the run when it happens naturally.0 -
Advertisement
-
Dg... Just a quick note to say I was fully prepared today for the Clontarf half marathon! You would have been proud! Food, clothes, race numbers (!), arrival time and warmup all perfect. Have to note the massive benefit of running with a pacer. I was with the 2 hour pacer. His name was Matt and he was awesome! He chatted away and his splits matched my pace band (as recommended!) perfectly. I even managed a wee stretch during the home straight allowing me and my training partner to come in ahead of schedule. His pacing and management were amazing and recommended if you have the option. It made my day less stressful and I felt much more in tune with the run.
Pssst, you call that a race report????! *
WELL DONE!!, sounds like you had a great race in sun, wind and sand :eek: but really come back (tomorrow) and tell us more 0
Advertisement