DCM 2015: Mentored Novices Thread

Deedee2012 · 24-07-2015 08:48PM

PJD wrote: »

Leave some kit in work, Get a reasonable backpack.....Day 1- Cycle to work, leave bike at work, Run home..... Day 2- Run to work, collect bike, Cycle home..... etc etc... Less stress on the body.

This is what I do, works perfectly

JacEim · 24-07-2015 09:12PM

Since I only signed up for DCM last Friday night, I feel like this is the end of my first 'official' weeks training. What have I done since last Saturday:
(I am typically out of the country during the week, so most of my runs are treadmill as my local knowledge of European cities' running streets is not great!!)
I have set a target of 3.59.99 for my first ever marathon (to be reassessed upwards only!!)

Sat: 10k outdoors in 50 minutes (not part of any marathon plan... And subsequently found out to not to be good pacing for my target. Saturday night I did some research and printed out the Runners world Asics sub 4 program and joined in week 2.

Sun: got up before everyone and was supposed to do 10m in 100 minutes. Decided to use it as fitness test and did 21k in 110 mins.
Mon: supposed to be rest day, but did 5k recovery slow run (treadmill), legs felt good!
Tues: 1M w/up, 3 x 1m at 7.20 (10k pace) with 400m recoveries and 1m c/d. 1% incline on treadmill
Wed: supposed to do 4m at 10.00, but read wrong night - did 6M.
Thurs: travelling home - switched and took rest night
Tonight: absolutely p*ssing it down so did my run on home treadmill. 1m w/u, 3 x 1m - 1200m at 9.40 and 400m at 8.40, 1m c/d

Total miles:38
Summary:
- feels good to have a structured program in place!
- I know I'm running too fast, I wonder will I feel it LSR on Sunday?
- I'm not stretching after the runs - this needs to change
- I must get a roller and figure out how you use one
- got to watch the last ever 4 episodes of 'The Wire' on the treadmill this week - big highlight!! ðŸ˜႒

Tomorrow is supposed to be 4M with hills (loads around me), I will go very slow as the test for me will be how the legs/ energy levels feel for 12M on Sunday!!

Stevo1983 · 24-07-2015 09:46PM

10k left on this week's marathon plan. Thankfully my heels have healed up and I'm back running with no bother.
I had pencilled in a longer run tomorrow morning but with a 2k charity swim on Sunday I spread the distance out over the week.
All signed up for the Rock and Roll half. I'm hoping to put in a quicker time than on the Clontarf half.

FeenaM · 24-07-2015 09:50PM

So, I've just said goodbye to my last 5k race tonight for a while and ready to get stuck into the plan for real now (no more alterations :-)). I was only 5 seconds off my pb of 21.33 and given that I did the Fingal 10k less than a week ago and legs were a bit tired, I'm pretty happy.

Also went down to Glendalough for a trail run with a group and I'm definitely going to try and get some of the longer runs done down there as I really think the scenery and soft terrain makes it so much easier.

Definitely having to juggle life with my training but so far so good - husband seems to be fairly understanding as I run out the door most evenings (we'll see how he is in a few weeks)!!!

denis b · 25-07-2015 03:17AM

This Fat Girl Runs wrote: »

When the day comes and it's marathon time remember that your legs will not only be WELL TRAINED but they will be WELL RESTED too! I realised this last night, that my long runs are hard because I'm tired, my legs are tired, I've been training all week. I look at my long runs and think how the heck am I ever going to run a marathon if 12 miles is such a struggle. But those 12 miles will be part of the reason I'll be able to do the marathon, they'll be money in the bank as far as my legs are concerned.

We ALL are!

What a sensible and useful post as the "grind" of the training leaves its mark on our bodies and mind. Its a challenge, and a very personal and worthy one at that. Your post certainly stopped me in my tracks to reflect on what I have done to date. Yes, I am beginning to trust the training because I can feel the difference it makes.

Now bring on my next LSR.

ZV Yoda · 25-07-2015 09:10AM

Just back from my 10 mile lsr. Longest training run for me so far. Beautiful morning for it. This was the first time I ran this particular route.

Legs were beginning to get tired towards the end. The "run tall" mantra helped me. I realised I was starting to slouch forward a bit at the last 3k. I copped myself on, ran tall & it really made a difference.

Also very conscious of may pace & managed to keep a pretty consistent 5:45/km average. It felt comfortable enough, but I'll slow down a bit more for the 12 mile lsr next week.

All in all, a great morning's work & a testament to the great advice on here.

25-07-2015 11:12AM

Did 10 miles this morning. Felt all of it. I didn't need to keep an eye on my pace because I was running much slower than I should have been. Oh well. Miles done. Legs a bit stronger for it

Lads: Don't forget to wear sunscreen

ratracer · 25-07-2015 11:17AM

Making the most of my weekend in the big smoke, got out early and ran 17k in the Phoenix Park. I had intended to run the park section of the course and along chapelizod but I got lost and ended up in the park for most of my run. What a beautiful place to run though, I hope to get back and run here again before the marathon.
I ran at an average of 6"31/km which is a bit faster than the 6"45 I had planned, but I felt comfortable at that pace all the time.
By the end of 16k I realised that YES, I can do a marathon, and YES, I'm actually going to enjoy it!!

chrislad · 25-07-2015 11:52AM

15.1 miles done. Coherent sentences difficult.

Phoebas · 25-07-2015 12:04PM

Also just finished my 15m. Wasn't too bad. There was a bit of cloud coverage, keeping the worst of the sun away.

Pints tonight, rest day tomorrow!

chrislad · 25-07-2015 12:06PM

Phoebas wrote: »

Also just finished my 15m. Wasn't too bad. There was a bit of cloud coverage, keeping the worst of the sun away.

Pints tonight, rest day tomorrow!

Well for some. I had the sun the whole way. Stupid random Irish weather.

Phoebas · 25-07-2015 12:11PM

chrislad wrote: »

Well for some. I had the sun the whole way. Stupid random Irish weather.

You just have to find a cloud and run under it.

eyeball kid · 25-07-2015 12:12PM

Phoebas wrote: »

Pints tonight, rest day tomorrow!

Sounds like a plan Phoebas! I just actually have to do this 15 miles first!

KingMambo26 · 25-07-2015 12:34PM

Did my 15 mile run this morning and I have to say i love running on a sunny day. Rainy days also have their beauty but today as I ran through a section of Phoenix park without a soul in sight I thought there's nowhere else I'd rather be. All those beautiful, positive thoughts evaporated in the last 2 miles but hey, can't have it all.

I tried the vaseline around the eyes to get rid of the sweat but don't think it made much of a difference. is there a particular way to apply it?

chrislad · 25-07-2015 12:52PM

Now that I'm a bit rested, I'll post a bit more!

I was feeling a little tired this week so I went out with the intention of going pretty slow, about 12min/mile.

1 11:54 /mi
2 12:08 /mi
3 12:32 /mi
4 12:12 /mi
5 11:57 /mi
6 11:45 /mi
7 11:27 /mi
8 11:40 /mi
9 11:42 /mi
10 12:00 /mi
11 12:00 /mi
12 12:17 /mi
13 12:05 /mi
14 11:52 /mi
15 12:00 /mi

Apart from mile 3, where my right foot was aching for some reason and I was doing my least favourite part of my route, it went well. Yes, I was tired after and the last 3 miles were tough to get through, since this was both the longest I've done mileage and time wise.

Positives were no aching joints in the run. A bit of expected stiffness but some icing and soaking have made me feel a bit more human again. It's hard to fathom another 11 miles on top of this!

25-07-2015 01:13PM

KingMambo26 wrote: »

I tried the vaseline around the eyes to get rid of the sweat but don't think it made much of a difference. is there a particular way to apply it?

I've never used Vaseline for that, but I do wear a sweatband on my wrists.

I always thought they were for tennis players who got sweaty wrists, or 80s aerobics instructors matching up their outfits. I never copped they were for wiping your sweaty forehead until someone told me last year. Bloody gobshyte

nop98 · 25-07-2015 01:24PM

15M LSR done: 24.4km @ 6.19 min/km [15.2M @ 10.09 min/mi]. As last week (and many fellow novices above and surely below): PBs in terms of mileage and time on feet. Also a whopping 273m elevation gain.

Out early and Northbound over Killiney Hill to Dun Laoghaire, all the way to the end of the pier in the harbour, and then back home. Towards the end, having converted 15M into ~24km for the umpteenth time, and still not sure of the result, I added a few loops around my house just to make sure of the mileage. The weather was stunning, sunny and enough of a breeze to keep it nice and cool.

Run went great. The undulating part of the course made it easy to keep the pace down. After 3-4km, I realized "only a half marathon to go"

and at that point, I hit the steepest bit of Vico Road which is brutal. Yikes.

Marathon training seems to be an exercise in patience as much as endurance and stamina. For example, I could see the lighthouse on the end of the DL pier from miles out. At that point, I typically mentally check that landmark off and am looking for the next. In reality, it's still ages before you actually get there. It's a matter of getting to terms with that, telling yourself that you'll get there in your own time (which in this case was over half an hour away), and be cool with that.

Anyway, eventually I got there (see!) and turning around meant the breeze was finally in my back. Really nice run back home albeit steep.

In Killiney, I was suddenly part of an "aquathlon" race! There was some official run/swim event on and my route overlapped with it. Of course, I had to start overtaking some of the stragglers. At some point, the race-stewards tried to direct me to the beach quite persistently... "But I'm not part of your race!!", I shouted... "You should be!!", was the reply!

Feeding strategy worked will (one gel, small bottle of water) even though I made a royal mess of the gel (sticky hands as a result) and my totes amazeballs new gadget, the golfer-visor, did the trick again. It was so soaked that it started dripping, but no sweat in my eyes.

Overall, happy out!

25-07-2015 01:36PM

You must have been out just after me nop!

I did similar, out by the coast, over Killiney hill, down past coliemore and bullock harbours, out by sandycove, and back up the non scenic "noggin hill" and on home.

I passed Killiney when cars were just starting to arrive, around 8am, I wondered what event was on

Singer · 25-07-2015 02:20PM

It feels great getting the LSR out of the way on a Saturday morning!

I had a really nice run - I got a lift to Manor St., followed the marathon route up to Castleknock Gate, turned back and went down some hills in the park, then headed out the NCR, through Phibsboro, DCU and back to Swords. 18 miles in total, 8'56 per mile. Last few miles were fast enough, 8'33, 8'26 and 8'39. I did 19 miles before the training started officially, and it was a lot more difficult at the time.

nop98 · 25-07-2015 03:13PM

Deleted User wrote: »

You must have been out just after me nop!

I did similar, out by the coast, over Killiney hill, down past coliemore and bullock harbours, out by sandycove, and back up the non scenic "noggin hill" and on home.

I passed Killiney when cars were just starting to arrive, around 8am, I wondered what event was on

This was the event: http://www.aplauda.com/events/killiney-aquathlon

I passed by (northbound) at around 8.30am, and wonder what it was, too, and again when the event was in full swing, good bit later.

Mrs Mc · 25-07-2015 04:07PM

12 miles LSR done a little miscalculation actually worked out at 12.6m average pace 11.05 per mile. Tried a few new things today in preparation for DCM. Ran with my belt which holds two small bottles which I filled with water and a splash of ribena as Im finding the water a bit hard on my stomach and carrying a bottle is heating up my drink. Belt felt comfortable and will definately use it for the longer runs as I could carry my phone a tissue and a fiver for emergencies ! I was also introduced to what is going to be my new best friend for the next 13 weeks, Tiger Balm. I think KennyG had mentioned his physio had suggested a hot watter bottle on the calves before a run, think this Tiger Balm has the same effect because I had no niggles in the calves running today. Run went well felt very comfortable, decided to leave the inclines out today as I had a few during the week so stuck to the flat of Clontarf Road lovely day along the coast to Sutton. Not sure why but was feeling very nervous about this one today. Ive done this distance before so not sure why it causing some nerves. Done and dusted now, stretches done, achilles iced, chocolate milk drunk.... time for a shower and Ed Sheeran (both seperate activies of course ha ha !!!)

Rest day tomorrow a few glasses of vino tonight I think !!!

eyeball kid · 25-07-2015 04:24PM

Deleted User wrote: »

I've never used Vaseline for that, but I do wear a sweatband on my wrists.

I always thought they were for tennis players who got sweaty wrists, or 80s aerobics instructors matching up their outfits. I never copped they were for wiping your sweaty forehead until someone told me last year. Bloody gobshyte

I use a sweat band on my wrist as well. Thought they were a naff but I find them pretty useful. I sweat so much I have to turn it inside out half way through the lsr

Just in from my lsr now. 15km or 24.1km. As with a lot of people here, record distance and time out running for me today. I'm still starting out too fast though. Was aiming for 6:35 mins per km to 6:40 but ended up with an average of 6:30..

Splits Time
1 06:19.6
2 06:30.2
3 06:27.1
4 06:20.7
5 06:15.4
6 06:24.3
7 06:20.4
8 06:21.5
9 06:20.3
10 06:20.2
11 06:27.8
12 06:27.6
13 06:43.0
14 06:38.8
15 06:34.9
16 06:36.1
17 06:32.1
18 06:44.2
19 06:39.9
20 06:48.7
21 06:27.7
22 06:35.8
23 06:33.5
24 06:23.1

Could feel my calf a bit sore towards the end so avoided the big hill I normally do. Apart from that it all went well, legs just tired now.

After the 13 miles lsr last week I felt a bit despondent after as I thought there was no way I could turn around a do the same distance again. Feel better today about it as its over the half way point!

Now can someone carry me to shop so I can get some food?

Toulouse · 25-07-2015 04:32PM

Enjoy the gig Mrs Mc!!

10 mile LSR this morning for me. Brought a friend with me. Probably should have used the opportunity to start playing around with gels but I didn't for a couple of reasons, a) I couldn't get my hands on the ones I wanted to try, b) I didn't want to carry water. I know I'm going to have to address this as the runs get longer though.

So this mornings splits were:
Mile 1: 11:52
Mile 2: 11:17
Mile 3: 11:11
Mile 4: 11:00
Mile 5: 11:05
Mile 6: 11:07
Mile 7: 11:12
Mile 8: 11:11
Mile 9: 11:03
Mile 10: 10:35

Happy with that. All went grand and I ended up encouraging my buddy to keep going. I really noticed the difference in our breathing and I would have considered him to be fitter than me so that kind of spurred me on.

The soles of both feet are killing me now though, they've been hurting since Wednesday now but were fine on the run. The physio needled both my calves and then I did 3 slow miles (with her permission) and they were burning and sore that night when I went to bed so I'm not sure what is up with that.

Emsy 1 · 25-07-2015 05:43PM

Well done to everyone on there LSR looks like most of you are enjoying it.

10 miles done this afternoon, I felt a niggle in my left knee for most of the run have iced it and will keep an eye. I was a bit faster than planned (aiming for 11mm) this is because I'm trying to stay away from checking my watch every two minutes and run by feel.

Enjoy the gig tonight u lucky ducks

Split as follows:
1.10.45
2. 10.45
3.10.36
4.10.57
5.10.53
6.10.47
7.10.44
8.10.24
9.10.18
10.10.49

Kennyg71 · 25-07-2015 07:05PM

Toulouse wrote: »

The soles of both feet are killing me now though, they've been hurting since Wednesday now but were fine on the run. The physio needled both my calves and then I did 3 slow miles (with her permission) and they were burning and sore that night when I went to bed so I'm not sure what is up with that.

Maybe socks, I got what thought was bargain
5 pairs of good brand socks in bargain Isle, got
Friction burn on soles when ran over couple of
Miles, so only for walking now.

PJD · 25-07-2015 07:11PM

Awesome results coming in on strava and the spreadsheet. The LSRs are inspiring. Feeling guilty for my lack of running this week but all better now and never good to train when ill. LSR tmrw. Hitting howth in the early afternoon- playing catch up this week. Well done everyone.

Bungy Girl · 25-07-2015 07:41PM

Hi Novices, Dubgal asked me to post up on her behalf with apologies that she hasn't been her usual active self on the thread today. All UPC's fault :rolleyes:. Normal service should hopefully resume tomorrow. In the meantime, be good and do your stretches

Singer · 25-07-2015 07:51PM

Bungy Girl wrote: »

Hi Novices, Dubgal asked me to post up on her behalf with apologies that she hasn't been her usual active self on the thread today. All UPC's fault :rolleyes:. Normal service should hopefully resume tomorrow. In the meantime, be good and do your stretches

Run slow, smile, break your Garmin, we know the drill

Bungy Girl · 25-07-2015 08:01PM

Singer wrote: »

Run slow, smile, break your Garmin, we know the drill

Yis are all a credit to her

ratracer · 25-07-2015 08:13PM

For those here that may be interested, Lidl have assorted running drinks belts on sale from Thurs July 30, €6.99 each I think.

DCM 2015: Mentored Novices Thread

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