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DCM 2015: Mentored Novices Thread

1…5354565859…272

Comments

  • #1652
    Singer
    Registered Users, Registered Users 2 Posts: 2,415 ✭✭✭Singer


    Gah, I woke up with another cold yesterday. My run wasn't affected - I felt great throughout and enjoyed the hills, but I felt crappy before and after. It hasn't gone chesty or anything so I think I'm still good to run, though I might take it easier for a few days and push the LSR out to Sunday.


  • #1653
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    Singer wrote: »
    Gah, I woke up with another cold yesterday. My run wasn't affected - I felt great throughout and enjoyed the hills, but I felt crappy before and after. It hasn't gone chesty or anything so I think I'm still good to run, though I might take it easier for a few days and push the LSR out to Sunday.

    Sorry to hear that singer :(
    Three golden rules to follow:
    - Shower straight after running. Cooled sweat will make you cold
    - Get enough sleep. If you're not sleeping, your body isn't recovering and immunity compromised
    - stay away from your kids. Not really, I'm in the same situation, young kids = germ bags :D
    - neck the vitamin c and/or echinacea

    Good luck!


  • #1654
    diego_b
    Registered Users, Registered Users 2 Posts: 2,386 ✭✭✭diego_b


    Also I'd recommend Sambucol, I try take a spoon of it most days. Derval O'Rourke recommended it strongly in her book (hoping she's not got a lifetime supply of Sambucol in a shed somewhere now) but it's basically massive doses of Vit C and a few other good things.
    The dosage they recommend for the winter is a bit nuts I think for the amount of the stuff you'd go through but I think a spoonful or two (if I've got a heavy cold on or feeling a bit run down) helps. That and some gurana via a berocca boost or Kelkin revive helps I find.
    I'm not a tea, coffee or any hot drink drinker so have to get alternatives like berocca!


  • #1655
    neilthefunkeone
    Registered Users, Registered Users 2 Posts: 1,522 ✭✭✭neilthefunkeone


    Really enjoyed the hillsprints last night.. Think I may incorporate them into other runs throughout the plans..


  • #1656
    diego_b
    Registered Users, Registered Users 2 Posts: 2,386 ✭✭✭diego_b


    The legs know they were sprinting up hills last night but grand enough, gonna do the 4 miles at lunchtime today....nice and easy pace.
    Looking forward to the LSR on Saturday, will try out the water belt I got last year and only used a few times, gonna try do it as early as I reasonably can on the morning so hope to be out for 9am. Have been playing around with eating small things like Naked bars just before running and certainly for easy or LSRs I appear to be able to eat and run straight away. Only small meals/snacks though for now.


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  • #1657
    RonanP77
    Registered Users, Registered Users 2 Posts: 1,182 ✭✭✭RonanP77


    Tuesday evenings run was horrible and I figured out why, I spent all day yesterday light headed and struggling not to throw up while dealing with desperate stomach cramps.

    I was out bright and early this morning though and felt great, 5.1k @ 7:01/km. I've followed advice and slowed down even more, it was a struggle at first staying around that pace but I managed it and then settled in comfortably enough. I'm definitely not a fan of going quite this slow (I'm honestly embarrassed to be seen shuffling along like that) but I'll keep at it for now.


  • #1658
    Mrs Mc
    Registered Users, Registered Users 2 Posts: 2,119 ✭✭✭Mrs Mc


    3 days running in Portugal done thankfully a rest day tomorrow and home Saturday then back to the lovely weather in Ireland i hear! Pace has gotten slower over the 3 days but within range still heat is definately getting the better of me even getting out at 7.30 am. Met a fellow runner this morning obviously spotted the white legs and knew I was Irish so greeted me with a good morning as he passed. Irish also but his White legs and freckles were a giveaway !!! Looking forward to my lie on in the morning.


  • #1659
    diego_b
    Registered Users, Registered Users 2 Posts: 2,386 ✭✭✭diego_b


    4 miles (4.4 including warm down trot) done at lunchtime there, think that's about as much as I can squeeze in running an easy pace.
    Avg pace 10:26min/mi.
    Grand day for running but pretty humid I thought.


  • #1660
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    guys & gals, I was in TK Maxx in the Ilac earlier* and noticed they have a High Five marathon training pack for €12.99,
    Pack contains:
    5x EnergyGel Plus
    10x EnergyGel
    1x Protein Recovery
    1x EnergySource
    1x EnergyBar
    1x 10 tube ZERO
    1x Run Bottle
    Marathon Nutrition Guide
    here's a link to it on another site http://www.discountsupplements.ie/high-5-marathon-day-race-pack?gclid=CICh1a6czsYCFYRl2wodXgsM5Q

    The gels alone are €1.60 in a sports shop so this looks like good value (to me) especially if you were planning on using high 5 anyway :)

    *I resisted the urge to purchase yet another pair of runners.... :rolleyes:


  • #1661
    jmcc99_98
    Registered Users, Registered Users 2 Posts: 535 ✭✭✭jmcc99_98


    diego_b wrote: »
    Also I'd recommend Sambucol, I try take a spoon of it most days. Derval O'Rourke recommended it strongly in her book (hoping she's not got a lifetime supply of Sambucol in a shed somewhere now) but it's basically massive doses of Vit C and a few other good things.
    The dosage they recommend for the winter is a bit nuts I think for the amount of the stuff you'd go through but I think a spoonful or two (if I've got a heavy cold on or feeling a bit run down) helps. That and some gurana via a berocca boost or Kelkin revive helps I find.
    I'm not a tea, coffee or any hot drink drinker so have to get alternatives like berocca!

    I read that as Sambuca! and reassessed my training plan


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  • #1662
    sideshowbob321
    Registered Users, Registered Users 2 Posts: 163 ✭✭sideshowbob321


    Well finally got into my slow lsr grove yesterday evening :)
    It took til week three and the first half mile/mile to get into a overall average of 10.29/mile when my average pace is around 9.20/9.30/mile
    It felt good after a few miles and I didn't really need to check my pace as much once I got into it
    And unlike my usual dash around I took a new route and didn't feel knackered at the end!

    Just a question on next week.
    I'm doing the HHN1 plan and next week looks like this
    3m/4m/3m/9m but I'm doing the Fingal 10K on the Sunday so should I still do my lsr mid week and plan the week like this
    3m/4m/9mlsr/day or two rest then 6.2m (10k Sunday) ?

    And I went Cold Turkey off the ipod two weeks ago and haven't missed it a bit :) , It's actually made me more focused and enjoy my runs better!!


  • #1663
    KingMambo26
    Registered Users, Registered Users 2 Posts: 91 ✭✭KingMambo26


    So, I've just come back after 2 weeks holidays and even though I had my running gear with me I didn't use it once (shame on me I know). In my defence I have to say Florida was bleeding hot and even walking was a chore never mind running at 90F with high humidity. I did buy runners though!

    That aside I need some advice on how to catch up with the Boards plan without risking injury. So far this week I've done the following:

    Mon: 5k @ 6:40 min/km
    Tue: 5k @ 6:24 min/km
    Wed: 8k with 5 moderate speed hills
    Thu: 6k planned tonight (easy)
    Fri: Rest
    Sat: 16k as I don't think I could do 21k as per the plan.

    Any advice on the above and on how to approach the next couple of weeks?


  • #1664
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    sideshowbob321 wrote: »
    Well finally got into my slow lsr grove yesterday evening :)
    It took til week three and the first half mile/mile to get into a overall average of 10.29/mile when my average pace is around 9.20/9.30/mile
    It felt good after a few miles and I didn't really need to check my pace as much once I got into it
    And unlike my usual dash around I took a new route and didn't feel knackered at the end!

    Just a question on next week.
    I'm doing the HHN1 plan and next week looks like this
    3m/4m/3m/9m but I'm doing the Fingal 10K on the Sunday so should I still do my lsr mid week and plan the week like this
    3m/4m/9mlsr/day or two rest then 6.2m (10k Sunday) ?

    And I went Cold Turkey off the ipod two weeks ago and haven't missed it a bit :) , It's actually made me more focused and enjoy my runs better!!

    You are a star :D Well done on all counts!
    Fwiw, I wouldn't swap the lsr. It may leave you fatigued for the A goal, the race. Races are primarily for...racing ;) so I'm presuming you'll be doing that?
    You could do a 1-2 mile warm up and a .5-1mile warm down. That will 'make up the numbers' but IMO, the race effort is what will bring you on here.
    Hope that helps.


  • #1665
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    KingMambo26 wrote: »
    So, I've just come back after 2 weeks holidays and even though I had my running gear with me I didn't use it once (shame on me I know). In my defence I have to say Florida was bleeding hot and even walking was a chore never mind running at 90F with high humidity. I did buy runners though!

    That aside I need some advice on how to catch up with the Boards plan without risking injury. So far this week I've done the following:

    Mon: 5k @ 6:40 min/km
    Tue: 5k @ 6:24 min/km
    Wed: 8k with 5 moderate speed hills
    Thu: 6k planned tonight (easy)
    Fri: Rest
    Sat: 16k as I don't think I could do 21k as per the plan.

    Any advice on the above and on how to approach the next couple of weeks?

    Welcome back :) Dinner on the go at the mo so I'll get back to you later. If anyone on the team wants to jump in in the meantime, go ahead :)


  • #1666
    Clearlier
    Registered Users, Registered Users 2 Posts: 4,460 ✭✭✭Clearlier


    KingMambo26 wrote: »
    So, I've just come back after 2 weeks holidays and even though I had my running gear with me I didn't use it once (shame on me I know). In my defence I have to say Florida was bleeding hot and even walking was a chore never mind running at 90F with high humidity. I did buy runners though!

    That aside I need some advice on how to catch up with the Boards plan without risking injury. So far this week I've done the following:

    Mon: 5k @ 6:40 min/km
    Tue: 5k @ 6:24 min/km
    Wed: 8k with 5 moderate speed hills
    Thu: 6k planned tonight (easy)
    Fri: Rest
    Sat: 16k as I don't think I could do 21k as per the plan.

    Any advice on the above and on how to approach the next couple of weeks?

    Sounds like you're with the plan other than the long run so I'd continue with that, up the long run to 20k next and back with the plan the following week. If that's too quick to get back to the plan then just take it a bit more slowly.


  • #1667
    Toulouse
    Registered Users, Registered Users 2 Posts: 2,413 ✭✭✭Toulouse


    Dubgal72 wrote: »
    You are a star :D Well done on all counts!
    Fwiw, I wouldn't swap the lsr. It may leave you fatigued for the A goal, the race. Races are primarily for...racing ;) so I'm presuming you'll be doing that?
    You could do a 1-2 mile warm up and a .5-1mile warm down. That will 'make up the numbers' but IMO, the race effort is what will bring you on here.
    Hope that helps.

    I was wondering the exact same so that's my question answered.


  • #1668
    diego_b
    Registered Users, Registered Users 2 Posts: 2,386 ✭✭✭diego_b


    This week the boards plan has a 13 mile lsr on Saturday and next week too. I've signed up for a Half marathon race next Sat a few months back. I wouldn't mind giving it a decent push so what way should the next two weeks of the boards plan be adjusted if I did. Risking the wrath here I know!
    Between now and the big one I also have a 10K the Aug bank holiday weekend (long warm up and cool down to get the required mileage that weekend), the 10 mile in the race series that I'm planning to do and a final half marathon on the 6th of Sept in Dingle.


  • #1669
    libelula
    Closed Accounts Posts: 2,212 ✭✭✭libelula


    For anyone looking at using a lot of gels over the next few months, once you know what suits your system it's often a good idea to buy in bulk online.
    Last year I got 40 shortdated High5 ones for less than half price from discountsupplements.ie
    Well worth it if you buy in bulk!


  • #1670
    donegalpaddy
    Registered Users, Registered Users 2 Posts: 30 ✭donegalpaddy


    Hey is it too late to join.

    What is your athletics background? Have you run before?What other sports have you taken part in and at what level?
    Running for about three years

    Have you raced before? If so what are your PBs? (Date and distance please!)
    5k 21.30 10k 48.00 derry marathon 2014 4.03
    Do you still need to take walk breaks in your training ? (No problem if you do)
    No

    How much training do you currently do ? Distances, cross training - whatever you think is relevant to your current fitness level.
    Run 10 k twice a week and longer run on Sunday morning last 2 Sundays 9 mile

    How many days a week can you train?
    3 to 4 days a week

    What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
    Dream time - love to do dublin in 3.50, under 4 hours. Last 8 mile in derry last year were a disaster.had done up to 22 mile in training runs at 5,35 per km pace. Probably too quick. All went wrong on the day.

    What marathon programme are you following/intending to use?
    start on boards plan week 3 maybe


  • #1671
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    Never too late donegalpaddy, welcome aboard but I have a hot date with my sofa and some new Scandinavian TV drama so I'll get back to you and diego tomorrow if that's ok?

    Diego, I am not making you sweat, you have full permission to sleep peacefully ;)


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  • #1672
    This Fat Girl Runs
    Registered Users, Registered Users 2 Posts: 1,776 ✭✭✭This Fat Girl Runs


    5 mile easy run tonight. Aiming for a pace of about 14:30-14:40min/mile. Really happy with my splits, especially as they were really consistent...at least..I think they are consistent...are they?! :P

    Mile 1: 14:42
    Mile 2: 14:32
    Mile 3: 14:25
    Mile 4: 14:35
    Mile 5: 14:37

    Felt pretty good for most of the run, did have to work again to slow down! All in all was a good run, kept my form and pace and felt energetic throughout. Tomorrow is a rest day. Phew!


  • #1673
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    This Fat Girl Runs wrote: »
    5 mile easy run tonight. Aiming for a pace of about 14:30-14:40min/mile. Really happy with my splits, especially as they were really consistent...at least..I think they are consistent...are they?! :P

    Mile 1: 14:42
    Mile 2: 14:32
    Mile 3: 14:25
    Mile 4: 14:35
    Mile 5: 14:37

    Felt pretty good for most of the run, did have to work again to slow down! All in all was a good run, kept my form and pace and felt energetic throughout. Tomorrow is a rest day. Phew!

    Yup that's consistent missus :D Sounds like a good run, well done!


  • #1674
    [Deleted User]
    Posts: 53,068 ✭✭✭✭ [Deleted User]


    Day two of first week back to plan complete :)

    Ran stuuuuuupid slow, which was exactly what I needed to do, just shuffled along happily.

    50 minutes + 6 x 50metre turnabouts.

    Happy :)


  • #1675
    ratracer
    Registered Users, Registered Users 2 Posts: 3,508 ✭✭✭ratracer


    So week 3 is halfway done, and I'm adjusting to running at a slow pace.At times I wonder if I'm becoming a lazy runner and if I'll ever gain any pace. I have been using this pace though to concentrate on my running form. Tonight I took 44 mins to run 6.4km, but my plan was to keep my heart rate at between 130-140 bpm, which I did for the most part with variations of pace of about 10-15 secs/km along the way. For the HHN1 plan, would it be a good idea or bad idea to start introducing PMP run in the middle day of the week runs yet?


  • #1676
    Bungy Girl
    Registered Users, Registered Users 2 Posts: 3,355 ✭✭✭Bungy Girl


    Dubgal72 wrote: »
    I have a hot date with my sofa and some new Scandinavian TV drama
    Oooh which one ? I love my Scandi dramas :D


  • #1677
    donglen
    Registered Users, Registered Users 2 Posts: 329 ✭✭donglen


    Nice early 4 miles this morning, left off the headphones for the first time, it was nice to hear the birds singing instead of the usual pounding music. Definitely helped with the slow it down goal.
    On the negative side, felt a hamstring niggle on Monday so rested until today........it's still there though, not enough that I'd call it sore but enough to make me call the physio later.


  • #1678
    RonanP77
    Registered Users, Registered Users 2 Posts: 1,182 ✭✭✭RonanP77


    donglen wrote:
    Nice early 4 miles this morning, left off the headphones for the first time, it was nice to hear the birds singing instead of the usual pounding music. Definitely helped with the slow it down goal. On the negative side, felt a hamstring niggle on Monday so rested until today........it's still there though, not enough that I'd call it sore but enough to make me call the physio later.


    Have you been doing plenty of stretching after a run and some foam rolling? Good idea to get the physio to look at it, no point letting it drag on and possibly become more serious.


  • #1679
    chrislad
    Registered Users, Registered Users 2 Posts: 8,324 ✭✭✭chrislad


    Did 3.3 last night, and my foot is a bit niggly. Did some stretching on it, and popped a few things, so it's feeling a lot better now, but I think I'll leave my LSR until Saturday evening, rather than morning, it get a bit more rest.


  • #1680
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    ratracer wrote: »
    Yep, the plan has me running five days out of seven, starting low and slow. First four weeks seems to be base building, as follows:
    Wk1: 3km,R, 3,3,R,3,6 - 18km total
    Wk2: 3,R,3,6,R,6,6 - 24km total
    Wk 3: 6,R, 8,6,R,8,8 - 36km total
    Wk 4: 6,R,8,8,R,8,10 - 40km total

    Week 1 has been fine, I can be strict enough with myself when following a program, firing myself to train on days when I don't feel like it!! I'm not sure how I will fit in races to the training plan yet, I'll see how the first four weeks pan out!
    ratracer wrote: »
    So week 3 is halfway done, and I'm adjusting to running at a slow pace.At times I wonder if I'm becoming a lazy runner and if I'll ever gain any pace. I have been using this pace though to concentrate on my running form. Tonight I took 44 mins to run 6.4km, but my plan was to keep my heart rate at between 130-140 bpm, which I did for the most part with variations of pace of about 10-15 secs/km along the way. For the HHN1 plan, would it be a good idea or bad idea to start introducing PMP run in the middle day of the week runs yet?

    Hi ratracer. I've included your earlier post just to remind me where you're at. Have you been able to stick with the plan? It brought you on fairly rapidly from cycling/little running to a full-on weekly schedule. How has the ol bod and legs held up so far?
    The HHN1 works without the introduction of pace so don't feel you have to. I'd be reluctant to recommend jumping into pace work just yet. Instead I'd recommend topping up your aerobic and endurance running base for a few more weeks. You could start to think about strides next week if you feel you're ready. Have a look at this post but don't rush into anything. Slow and easy running will bring you the most benefit for now.


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  • #1681
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    diego_b wrote: »
    This week the boards plan has a 13 mile lsr on Saturday and next week too. I've signed up for a Half marathon race next Sat a few months back. I wouldn't mind giving it a decent push so what way should the next two weeks of the boards plan be adjusted if I did. Risking the wrath here I know!
    Between now and the big one I also have a 10K the Aug bank holiday weekend (long warm up and cool down to get the required mileage that weekend), the 10 mile in the race series that I'm planning to do and a final half marathon on the 6th of Sept in Dingle.

    Quick question diego, is the HM in eight days...ie not tomorrow? :)


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