DCM 2015: Mentored Novices Thread

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.

chrislad wrote: »

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.

diego_b wrote: »

Correct, it's tomorrow week. Run Killarney is the event.....check out the course profile!

Have been told by people in my club that it's hard on the legs!

chrislad wrote: »

I'll be doing that too, but I might just stick with the 2:20 pacers for it, which is towards the higher end of my LSR. I'll see what my pace is like for the 13 miles on Saturday and judge on that. 2:30 would be my LSR pace that I would expect for 13 miles, but the fact that it's nearly all downhill will speed me up naturally.

Hey diego....hope you slept well last night cos......just checked the dates of your planned racing schedule :mad:

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First of all, the next two weeks, diego and chrislad:
W/b 13
No need to change too much here. The pace run is structured to increase so you could
A) keep to the plan, 4 miles of pace, but reduce intensity - do it at the slower end of your PMP range (my preferred) or
keep the pace run at 3 miles
Keep the other runs at easy, even recovery, pace. Make sure you bank sleep this week too. A good thing to know - everyone - a sleepless night the night before a race generally won't impact your performance significantly, but lost sleep in the week before more than likely will.

W/b 20
Keep this as a recovery week, easy running only, 3-5 miles. You should be ok for the 15 mile lsr on the Saturday. Take it very easy, listen to your body and if necessary, plan your route so you have an opt out last two miles if your legs really aren't playing ball.

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Chrislad, I'm going to ask you not to commit to running this at all costs. Downhill running will take its toll on your shins and foot niggle. Personally, I'd hold fire on this race but see how the week goes....

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Diego, you plan to race three races in just over a month. Two of them (the 10 mile and HM) will require up to 10 days recovery. They are both too close together. Pick one of these, seriously. Both have benefits so don't sweat too much
Your focus at this stage will be ramping up the mileage and lsr's, you really can't afford to interrupt your training too much with tapering and recovering - twice - in such a short space of time. Plus the risk of injury....
Sorry (not really )

donegalpaddy wrote: »

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

Hi donegalpaddy. You've got a marathon under your belt so you know the score Yes, I'd be inclined to agree with you on the paces of your training runs. Was the whole of the 22 miler done at this pace? If so, you were effectively doing your lsr's at PMP :eek:
Any sort of flick through these pages will see a theme emerge.... Slooooooow down
Do tell us all about what went right and wrong along the way last year too. I hope you're able to commit to four, even five, days running a week. Miles and miles (slow ones of course ) will get you over that line and miles spread across the week are smarter miles IMO

diego_b wrote: »

Thanks for the advice dubgal...I thought I might rattle things up a bit with a post like that!
I'd like to race the 10K and the 10 mile in August if I can (if I have to chose it will be the 10K as it's my clubs annual event so will be attending all the same). The 10 miler seems to be ingrained into the plan a bit, could it be a case of wait and see to how I get on with 10K and how training is progressing before signing up. Even still I guess I could do it at an easier pace than flat out.
For the half in September I am happy to treat that as a long slow run, it's the Dingle half so supposed to be lovely on the views and that so will just enjoy the trot around.

Hehe. Ok, deal, you can do the 10 mile and HM if i get to lock the shackles on personally you really think you can trot around dingle at a shuffle
The 10k and 10 mile are compatible, racing the 10 mile and HM aren't...
However, if you could dump the 10 mile and race the HM, that would be a good option too.

Deleted User wrote: »

If I did an 8km race in a couple of weeks would I have to miss that week's LSR or is it at all possible to do both? I was originally scheduled for the fingal 10km but I'm not going to do that next weekend.

Hi whoopsa, just tried to find you on the tracker sheet. Why you not on it?! Remind me again of your plan/schedule please and the week of the 8k but it could be integrated. Is it absolutely necessary? Persuade me
IMO, Lsr is more important than 8k race at this stage btw.

Deleted User wrote: »

Well. Now.

:pac:

I not on it mainly because my mileage was not worthy of it til this week, what with all the easy runs and the injuries and what have you. I'll join it now though sorry sorry sorry

I don't actually know my plan for that week yet I'm on the last week of my current plan and will get my marathon specific over the weekend. We can reassess it then. I won't miss my LSR, if I can't do both then I'll miss the race, no question. I just would have liked to do the 4 races (5 mile, 10k, 10mile, HM) in the lead up, but it's not the end of the world by any means!

Hehe
I'd definitely focus on build up and consolidation. It's definitely more important. No need to box tick the four progressive stages. Nobody *has* to do all four. I just did the last two last year. Even two out of the last three (10k, 10m and HM) is ok so don't sweat it, concentrate on getting back to where you were for now