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DCM 2015: Mentored Novices Thread
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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
You mean like this?
https://betterwithfreckles.files.wordpress.com/2013/11/picmonkey-collage31.jpg
I still can't bring myself to looking like this
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Afternoon novices, UPC have decided to play ball so I'm back Some great lsr posts over the weekend, more on those later!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.
Careful singer, 18 is not on the boards plan now for a good reason: A) you might get stale
you might peak too soon and C) you might get injured....D)...you might do all of the above....
Great post, thanks! Watch that Achilles, might be time for a tune up/sports massageGot my LSR in this morning wearing my winter running gear to stay warm. I needed to break the run into two halves just for this week to manage sports needs for the kids. Got to run my first 13 km in and around the Phoenix Park catching the DCM route from the Liffey to the Castleknock gates. Achilles on right foot was a little tender and I thought that the pull up from the River to the North Circular Road was aggravating it a little. Took to the grass in the Phoenix Park and it seemed to go away. Kept my pace to around 6.15 mins/km and was pleased with that. Have come to realise that running tall facilitates a better rhythm and I dont need to check my form as often. If I get tired I check in more often.
Seventeen minute drive from Chapelizord to home (very little traffic) and straight back out into the driving rain and strengthening wind and down to the promenade at Clontarf. Legs were getting heavy and thought that the weeks are beginning to catch up with me. Need to watch my water intake, nutrition and sleep a lot better during the week. Doing an LSR will in future be a priority on a saturday. Hit a strong headwind and rain for 3.5km at about 16km and boy did I slow down. Tried to keep the effort even but it was difficult. Legs were now getting tender (quads and hamstrings in particular) but at least the achilles were behaving themselves. LSR time around 6.22 mins/km for the second part. Finished well enough but it was a timely reminder of a need to have everything in order as we progress.
Another great post and again hammers home the value of race-specific preparation. You are streets ahead in that you already 'run empty' in the mornings and the marathon will be run in the morning. No harm in starting to fine-tune your marathon morning prep now though on your weekend long slow runs, including what sort of nutrition (if any) you'll take.mobfromcork wrote: »This post may be a bit much but I'm sure I'm not the only one who has had experience of this...
Just back from my LSR. I'm usually an early morning runner and do anything up to around 10 miles on an empty stomach with one big glass of water about 10 minutes before leaving. Once the length of the run goes over 12/13 miles I usually have a bowl of porridge and a coffee early in the morning and then go and run about an hour later once I have had a bit of time to digest it. I've never felt sick/queasy in my stomach when running unless I go too soon after eating.
For a variety of reasons (mainly packing things to move house next weekend) I couldn't go early this morning and to make it an evening run. I had lunch around 1pm - two poached eggs with spinach and two big slices of cornbread with some coffee but was careful not to eat too much as didn't want to being running on a very full stomach. Headed out for the LSR around 6.30pm and my stomach was in ribbons for most of the run. Wasn't comfortable at all. I ended up making a detour from the Park the whole way home to go to the loo. (why there isn't a bloody public toilet in a park as big and as busy as the Phoenix park is an argument for another day/thread). Headed back out again for another 6 miles to bring it up to the 15 but really didn't enjoy it. I'll have to experiment a bit with gels over the next few weeks and see if they'll work. I did get very hungry last week after around 13/14 miles so I reckon I'll have to have some small bit of sustenance for the full marathon. I've done a few 19/20 mile runs earlier in the year and had a handful of marshmallows after 14/15 miles but I'm not sure if they are the best source of energy. LIDL have lots of High 5 gels on Thursday on special offer as posted above so I might try a few of them.
I did this run on my own and the boredom was definitely starting to kick in for the last few miles but maybe that was due to not enjoying the run in general. I'll have to bring an imaginary friend the next time. It'll be a good way of making sure that I'm running at conversational pace...
Yup but listen to your body and never be afraid to slow down. As meno said, you won't pay a penny for slowing down but you will if you go too fast....or push your body too hard when you really need to pull back a little. Marathon training IS hard but you also need to be able to tell the difference between when you need to HTFU and pull back....Just before the end of the week, I managed to sneak in the recovery run. Went a bit fast for the first mile but slowed it down a bit then. It was dark and cold and wet so I just wanted to get it over with! 32 miles for the week, and I'm feeling a bit fatigued but overall, fairly good. I'm finding it difficult at times to maintain the 11:30 pace as I feel tired, but I assume this is the norm, due to the increased work load and that the tapering at the end will give the body time to rest. Right? Please?
Not going to say anything about your lsr :rolleyes: ...you are aware/becoming aware of what you need to do/not do, right?Sunday LSR
Jesus, that was a miserable run!!
Things started badly on Sat evening when I couldn't find my Garmin ANT USB - meaning I can't download my run details. It's still lost so no detailed splits from yesterday..
Plan for run was 12 miles:
6M @ 10.00
6M @ 9.00 (MP)
Decided to run naked for first 6 miles and only check watch after 6 beeps to see if I was on track.
Time for first 6M - 54.20. (9.03) Arrrggghhh, still running too fast!
Weather was horrible, I wore a base layer up top but I really should have worn my compression tights as the legs felt like blocks. Even the rabbits that litter my route all decided to have a lie in on Sunday morning!!
Anyway, I was also afflicted by the bowel bug, and had to have a quick detour which didn't help with keeping the legs warm either. Decided that since I was supposed to run the second half quicker than first I said I would push on just a little bit, even though the concept of LSR was then rightly out the window.
Second 6M - 51.15 (8.33)
Due to my detour I had to add an extra mile to my run (8.26)
So, total - 13M in 1.54.01
Way, Way too fast as per my program. Breathing felt very good throughout - chatted (and responded) to myself at a couple of occasions to see if I was fine. Legs did get a little tired / sore / cold near the end - not sure if this is supposed to happen??
All in all,happy that I had put down my second LSR, and first since ramping up my weekly mileage with no difficulties. I didn't feel as fresh as last weeks LSR, which u assume is to be expected?
Away again this week - walked a good 5km around European airports last night which helped with loosening out!! Woke up this am, and foot is again sore when I first step on it. Soreness goes after 10-20 steps, but am sufficiently worried about it that I might take preventative action. Plan says rest today, but might just do cross trainer / bike in hotel gym to stretch out legs (easy pace).
I wouldn't advise jumping into quality/key sessions naked at this point. Keep the gps on these as a guide and practice running naked on the shorter and recovery runs for now.
Monitor that foot though. It could be the start of plantar fasciitis/osis or insertional tendinitis. But I am NOT a physical therapist...I would however have it seen to in the week if it's not going away. It could well be something very correctable but you want to be safe rather than sorry. Trust me on this.
Hi DW sorry to hear that. As above, no harm having it looked at and at this stage, you should all be thinking of a deep tissue/sports massage once a month as the miles ramp up. Have a look at the 30 day challenge too. I'll link to that in my next post.dwyerwalker wrote: »Did my lsr yesterday and really felt like the goal was achievable but halfway round my dreaded hip started to ache nothing unusual there but this time I am determined to make it to the start line...never to be repeated there after!! Anyhow I have been doing my best to mind it and taking my yoga stretches quiet seriously;) Any advice?0 -
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Hi Dubgal
The pain is on the top of my foot, I dont think I've had Plantar F. before but is that only on the underfoot area ?
The interweb doctor (who I trust absolutely!!) says that it might be extensor tendonitis - and based on general prodding of my foot it could be for the bones/ tendons going out to my fourth or little toe. However this should be painful when I run, and the only time it is stiff is when I get up in the morning, it is perfect when I am walking / running.
I have tried to attach a photo of a foot with a position of the soreness, hopefully I've done it correctly..
Any thoughts ?
BTW - not my foot in case any smart ar*e thinks I like painting my nails, reckoned you could do without seeing my calloused skin etc while having lunch
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BTW - not my foot in case any smart ar*e thinks I like painting my nails, reckoned you could do without seeing my calloused skin etc while having lunch
Heehee I was thinking that they are NOT a marathoners foot Unless *your* red toenails are covering up black ones...? (it's all ahead of ye guys, you're not fully qualified til you have lost at least two toenails :eek: )
If I woz you, I'd have it checked sooner than later if it continues to bother you. Inter web doc is great but should be backed up with a fleshy one too
Edit sorry yes, I assumed the discomfort was underfoot, classic sympom of PF is soreness on waking0 -
This week i start my 12 week plan(P&D) for Dublin.
Below is a breakdown of my training paces.
PMP: 7:30 m/m
My HM time is 1:32 from Bohermeen back in march. According to McMillian calculator that HM time gives me a marathon time of 3:13. Now seen as this is my first marathon i have decided to target a more conservative time of 3:20.
7:38 is the pace for 3:20 marathon but i have decided to train at 7:30, my thinking behind this is that it might make things a bit easier on the day:)
LSR: 9:00 - 8:15 m/m
According to P&D long runs should be between 10% to 20% slower than PMP. The runs should start out at the slower end of the range and you should pick up the pace to run the last 5 to 10 miles at about 10% slower than PMP.
MLR: 9:00 - 8:15 m/m
Medium long runs are runs of 11 to 15 miles and are the same pace as LSR.
General Aerobic: 8:37 m/m
GA runs should be between 15% to 25% slower than PMP. The main purpose for these runs is for increasing mileage. i will target 8:37 m/m(15%) for these runs but i will be flexible with these and i will see how im feeling on the day. I might even run some of these by feel
Lactate Threshold: 7:01 m/m
The LT runs are tempo runs that are run at your current 15k to HM pace, i don't have a 15k pace so i will do these HM pace.
VO2max: 6:09 m/m
P&D says that for marathoners VO2max sessions should be run at 5k pace.
Recovery: 9:20 m/m
the plan is a 12 week one and it peaks at 55 mile, im starting the plan 1 week early to allow for a mini taper for the Athlone HM.
There are 2 tune up races(10k), followed by a LSR, in the plan at 2 & 4 weeks out from the marathon and im not really sure what to do here. Whatever it is about 10k races but i seem to suffer more after these races and am more prone to injury after 10ks, more than say 5k or HM. Also the plan is only 12 weeks long and therefore there are less long runs so i think i will drop the tune up race at 4 weeks out and extend the LSR from 17 miles to 20+ miles.
That leaves the tune up race 2 weeks out to be sorted, i don't want to do the 10k race for fear of getting injured so close to DCM and i don't want to extend the long run either. Any advice on this would be gratefully received and any thoughts on the above paces.0 -
Could someone check the spreadsheet for week 6 for me please?
My total mileage at the end of week 5 was 122 miles but now in week 6 (after adding in a 5 miler today) it's only on 104 miles instead of 127.
It's hard enough building up the mileage without a bug in the tracker 0 -
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Could someone check the spreadsheet for week 6 for me please?
My total mileage at the end of week 5 was 122 miles but now in week 6 (after adding in a 5 miler today) it's only on 104 miles instead of 127.
It's hard enough building up the mileage without a bug in the tracker
Yeah, noticed that too. The Wk6 sheet was looking up the Wk4 running total, instead of Wk5. Fixed it.0
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