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DCM 2015: Mentored Novices Thread
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I am aiming to do DCM in under 4 hours having run 3hr55min in first marathon last year. I think I run too fast though but find it hard to slow down. My splits on my 6 mile lsr last weekend were
1. 8.59
2. 9.09
3. 9.09
4. 9.08
5. 9.05
6. 9.06
Am I going too fast? What pace should I be going at? Sorry bit lost when it comes to pacing for lsr when having specific marathon time in mind.
Hi spider77, yes it looks like you might be going too fast. A 4 hour marathon gives you just under 9:10 m/mi pace but you will build endurance best by training at 45-90 seconds slower than this pace so your easy and lsr's should be 9:55 and slower.
Clarification post re lsr paces for everyone pending
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Sounds like a really great race. Big congrats on the PB!! It sounds like you had DCM 2914 conditions (sun and wind) PLUS sand :eek: Well done on going by feel too...and having that bit in the tank on the last two miles.I did the Clontarf HM today, so I guess a race report is due:
Mile one ("finding my feet")
This was only my second half marathon. I did the same one last November in 1:58, so my aim for this was to beat that. I had some thoughts of doing it in 1:50, but I also knew that I wasn't able to sustain the pace required over 13 miles, so I got into position somewhere between the 1:50 and 2:00 pacers.
I found the first mile difficult. I can normally tell pretty early on how a run is going to go, and I was already sweating and feeling the heat. I'd been maintaining distance from the 1:50 pacers and when my Garmin buzzed 8:08 I knew I wasn't going to maintain that so I decided to hold back a bit.
8:08
Miles 2 to half way ("the way out")
I settled into a pace that was a bit more comfortable. I more or less ran to feel (verified against my HRM reading) and had a steady run up to the return. The sun was a PITA, as was the soft sand getting on and off the beach, but otherwise uneventful.
8:27, 8:36, 8:23, 8:32, 8:33
Miles 7 to 9 ("the way back")
The couple of miles on the way back before the beach felt a little tougher. There was a bit of wind that I hadn't noticed on the way out that was blowing in my face now. It was a welcome relief to reach the sheltered causeway back towards the beach.
8:36, 8:50, 8:24
Miles 10 -11 ("the beach")
Jesus. H. Christ! The wind!
9:09, 9:02
Miles 12 - 13.1 ("race to the finish")
I was glad to get off that beach and with only a couple of miles to go I decided to go for it. It was a really tough couple of miles, but my legs were feeling OK, so it was only a matter of keeping my lungs filled with air and retaining the will to live.
8:09, 7:42, 6:48
Finishing time was 1:51:30.
I'm really happy with this, but I doubt I could have carried on for another 13.1 miles. :eek:
Yes it should be hard to imagine maintaining that pace for another 13 right now but that is where the training over the next few months will take you. I'm sure you also appreciate what's in store too!
Enjoyed reading that, thanks 0 -
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....
I am quite light it must be said... and it would of course be great to actually "do" one of my goal races for a change :rolleyes:.
There is only *one* parkrun on my schedule now, and the germ of one or two one more if speed sessions get missed [*halo icon*]0 -
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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.... deadly! a new improved pacing service :pac:
Sure what do we need to be doing these long runs for at all ....
Maybe we need to remember this "offer" did not come from the beast of burden himself; this might not have been what he intended in helping DG on the Novices thread.0 -
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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.
Thanks Dubgal sound advice as usual..
Sorry to be annoying again but it appears that WK3 in the excel tracker has forgotten to add my name across again. It all looks a bit messed up to be honest. Can someone take a look at this.0 -
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Personally running in a strange city is great, fab way to see the place & if you go out early its peaceful too. Having said that do some googling first to see if anyone has mapoed out routes already & check with your hotel about safe areas. There's bound to be a park somewhere you could do laps of if you dont fancy the explore optionwolfyboy555 wrote: »What are people's plans for training when on holidays between now and the marathon? I am heading away to Turkey myself this week for just over two weeks. None of the places I will be staying in have any gyms and I can't really see myself heading out for a run in a strange city. 0 -
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Well done to everyone who raced over the weekend. I am away on hols for two weeks so can't upload to strava. I had an enjoyable 7 miles yesterday the change of scenary made the run feel shorter I averaged 10.06 mm. Could u just clarify on the tempo and strides....should we all be doing these I had thought this was for the boards plan should I be incorperating these into my shorter runs ? Got my new bike so off now for a cycle.
Hi Emsy, enjoy your holidays (like you need telling!) and well done for bringing the runners
There are no strides or tempo runs on HHN1 plan but if you don't lash them out, no harm doing some strides once a week if you feel you want a bit of variety. Do them at about 70-80% effort and always allow time in the run for a cool down period.0 -
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Well done on the lsr, you could be a hidden top track runner - enjoying all those lapsIt wasnt me123 wrote: »Just a little thing, I've disappeared off Week 1 of the Google Docs, not a biggie, I'm on Wk2 and Wk3. Can I just add myself at the bottom of the sheet? Don't want to mess it up
it would be very interesting watching a track 10k that reversed at random points of the race :pac: Great to see you being pace aware, try to rein the first fast mile in, as I said to BS, baby steps, fix your form, posture, breathing etc and ease into it very slowly Had you recovered ok from the 10k by the weekend?
Is it just me or has all the entered info disappeared from the Google doc? It's missing the tabs for weeks 1 to 4?
Well done. Yes, the last couple of miles are going to feel tough. While these runs are done at easy/comfortable pace, your legs are going to accumulate fatigue on a lsr. That's normal and means job done10 miles done. Miles 1-9 were fine. Bit too fast on 3 of the miles. I found mile 10 tough and slowed right down.
A big improvement on last weeks 8 mile lsr.
Thanks Omeceron, Nop you have a deputyYou are still there, your line was hidden by a filter. I have removed the filter.
Keep scrolling to the right and you should see them.
Hi there Mrs Mc, good call on resting. Sure Mr Mc is taking good care isn't he? His rep lies on you getting to the start line in good nickAfter my disaterous LSR Friday Saturday was a rest day and was due to do 5 miles today. Decided to rest again today with a few niggles still around from Friday. Did some stretches tonight and loosed up the legs in the pool. Mr Mc heading out tomorrow to see where the running route will be. 30 degrees here so will have to head out early. Feeling the benefit of resting. Back into it this week. Hopefully all back to normal. Well done all at Clontarf HM I hear the wind was dreadful. You know yourself, stop if the pain increases or doesn't go away. If you can, plan your routes on a loop where you can easily bail if necessary.
Thanks BobDylanWeek 2 done and dusted! 28 miles over 5 runs. Did the 10 mile lsr yesterday and struggled with pace. Slowest mile was mile 4 at 11:04 and fastest was mile 10 at 9:58. Average pace 10:22 which is too fast seeing as I am aiming for marathon pace of 10:30.So, need to work on that.
Well done to everybody on the racing and lsr's.
Onwards to week 3! Yes, slowing down is the way to go. We'll have a definitive, all-encompassing post over the next few days to help ye all see the light 0
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