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DCM 2015: Mentored Novices Thread
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however I would like to find a HM very shortly to have a real fitness test and understand if I can go 1.45 (or better ????) in a race environment. Anyone know of any in Cork area in next couple weeks?
Make sure that it's in your plan!My legs feel very fresh today but having run for 6 of last 7 days I am going to let my body heal / recover / get stronger or whatever other magical 'stuff' happens when you DONT train
That's when you get fitter. I'm not kidding, you don't get fitter by training, you get fitter by recovering - obviously you have to have something to recover from but you only get fitter when recovering.Speaking of calves - I wonder is everyone's as weird as mine. Mine aren't small, but one of them is noticeably bigger than the other (measured as 3cm extra in circumference). Mrs thinks I'm a freak
Tell me I'm not a freak....
Can't help, sorry! 3cms? Is this related to your knee injury? Have you fully rehabbed it yet i.e. are you getting roughly the same results in strength tests from both sides?Decided to take Clearliers advice and HTFU this morning.
1m easy
5 x 1km @ 4.17 with 200m very slow between
1m steady
C/d
Total 6M in 50.30
The intervals (from 3rd one) were very tough. I'm starting to feel that the program I'm on is actually slowing down my pace for shorter runs (it was calling for 5.00 min kms).
Have decided to up the pace a little bit vs the plan for now on the midweek shorter runs...
4:17 might be a touch quick for 10k pace... Provided you're not getting any niggles it might be worth following the plan for time rather than distance given that it's a sub-4 plan that you're following.0 -
Make sure that it's in your plan!
That's when you get fitter. I'm not kidding, you don't get fitter by training, you get fitter by recovering - obviously you have to have something to recover from but you only get fitter when recovering.
Can't help, sorry! 3cms? Is this related to your knee injury? Have you fully rehabbed it yet i.e. are you getting roughly the same results in strength tests from both sides?
4:17 might be a touch quick for 10k pace... Provided you're not getting any niggles it might be worth following the plan for time rather than distance given that it's a sub-4 plan that you're following.
Yeah - sorry, I was running the 1kms at 5K pace to really get a good burn
Understand the need for time on my legs - I feel if anything is going to catch me out on the day it will be this (especially as I am not the lightest so carrying the weight around just adds to it..)
I think the 3cm is related to a very old bad calf tear playing competitive sports fado fado, however it is interesting that it is the same leg where my achilles tightened massively a couple of weeks ago and also my sore foot.. one for the physio.
Havent done a strength test - another for the physio..
Cheers!0 -
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You'll be taking this easy, right?!It wasnt me123 wrote: »Might be obvious, but if you have a zipped pocket in your running pants, put your house key/car keys in that and then if you do have a mishap/lose stuff with the running belt, at least you can get home!
I'm running the DLR Bay 10k in Dun Laoghaire on Monday - I have family in Dun Laoghaire so looking forward to this one - is anyone else doing it? I plan on running down to the start and running back to the house for the extra miles - after I've had a Teddy's Icecream
Frash, I'm not sure you really do at this stage. We're only starting week T-13 now. You don't race yourself fit for a marathon, you train, train and train...You got injured last year because you ramped up the miles too quickly. I'd advise a slow, consistent build this year to avoid a similar occurrence. Plenty of time to test yourself in September.me too
I'm gonna race it - I need to know where I'm at right now in terms of pace
I'm not doing the Frank Duffy but I am doing the race series HM
Nope. Begging for itI just found out there's a local 5k race in a couple of weeks. It's a fast, flat course (I run most of it as part of my regular training runs).
I'd love to try for a 5k PB. The only problem is I'm scheduled to do a 12 mile lsr the day before.
Am I asking for trouble?
I could always do a 5k park run at a more suitable date instead, it's just that I'd love to run this local one.
Seriously, forget the 5k.
Marathon training is not something you dip in and out of. It's very one-track. You train for a marathon, that's it. You might do well in a 10 mile or HM tune-up along the way, but the main goal is those 26.2 miles.
5k and 10k PBs WILL tumble.....after October 0 -
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This Fat Girl Runs wrote: »So I'm looking into physiotherapists and wondering a few things:
What's a decent price for a physio? I'm seeing prices ranging from 45 euros for 45 mins to 55 euros for 30 mins!
What should I ask for? I'm not injured so not sure what to tell them I need.
How often should I go? Is once a month ok?
Any recommendations for physio in Dublin city centre?
Morning You can pay as little as €30 for an hour for physio and deep tissue massage. My chiro (also is a physical therapist but not a runner) charges €65 for up to 30 minutes :eek: I do need him however as my back needs straightening out every now and then.
Best to go with personal recommendation and unfortunately I can't help you in your area however I am sure you will get a few here. You just need to say that you're training for a marathon and would like a preventative/general tune up session. You might be recommended some strengthening exercises for potential weak spots.0 -
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Nope. Begging for it
Seriously, forget the 5k.
Marathon training is not something you dip in and out of. It's very one-track. You train for a marathon, that's it. You might do well in a 10 mile or HM tune-up along the way, but the main goal is those 26.2 miles.
5k and 10k PBs WILL tumble.....after October
Message received loud & clear I'll knock the 5k idea on the head!
I've had PBs on both of this year's race series (5 mile, 10k) so I'm happy with that. I'm also signed up for the race series 10 mile & HM. I'm planning to try for PBs on both of those - is that OK?
The logic here is that they'll give me a better indication as to what I can realistically expect to achieve for DCM.0 -
Frash, I'm not sure you really do at this stage. We're only starting week T-13 now. You don't race yourself fit for a marathon, you train, train and train...You got injured last year because you ramped up the miles too quickly. I'd advise a slow, consistent build this year to avoid a similar occurrence. Plenty of time to test yourself in September.
Thanks DG.
I have been building slowly so far this year.
At the start of the plan I was already at 11m LSR and I've only upped that gradually to 15m LSR at this stage.
I took a step back week last week to just a 10m LSR.
I think I'm going to go ahead & race this (sorry)
I'm not doing the Frank Duffy and won't do any messing about after this I promise 0 -
CoolMessage received loud & clear I'll knock the 5k idea on the head!
I've had PBs on both of this year's race series (5 mile, 10k) so I'm happy with that. I'm also signed up for the race series 10 mile & HM. I'm planning to try for PBs on both of those - is that OK?
The logic here is that they'll give me a better indication as to what I can realistically expect to achieve for DCM. The 5mile and 10k will have given you a rev up, literally got your legs moving early in the plan. They're not mandatory for marathon training, if you do them, they're very much a means to an end, as are the 10m and HM if you choose to include them. If you get a PB along the way, all the better. Glad to hear you'll leave anything else til after the marathon. I promise you, after a rest n recovery month in November, your PBs will tumble and the Jingle Bells 5k in December is a perfect place to start.
Ok frash, but as a novice, racing two half marathons in your marathon training plan can be counter-productive. Listen to your body and be kind to it.Thanks DG.
I have been building slowly so far this year.
At the start of the plan I was already at 11m LSR and I've only upped that gradually to 15m LSR at this stage.
I took a step back week last week to just a 10m LSR.
I think I'm going to go ahead & race this (sorry)
I'm not doing the Frank Duffy and won't do any messing about after this I promise0 -
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Hi dubgal, as I discussed with you a few weeks I have a 10....wait for it.........K race this Sunday, how should I adjust the boards plan for this week to cater for that. After this I only have one more race between now and DCM and that's the Dingle Half on the 6th of September.
Dingle? Brave 0 -
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Yeah - sorry, I was running the 1kms at 5K pace to really get a good burn
Understand the need for time on my legs - I feel if anything is going to catch me out on the day it will be this (especially as I am not the lightest so carrying the weight around just adds to it..)
Don't do that (run at 5k pace) - it's just asking for trouble. One of the keys to a successful marathon is discipline. You have to be disciplined about following the plan, you have to be disciplined about doing injury prevention work, you have to be disciplined about getting your rest. In many ways running the actual race is the easy bit - the hard bit is preparing for it.I think the 3cm is related to a very old bad calf tear playing competitive sports fado fado, however it is interesting that it is the same leg where my achilles tightened massively a couple of weeks ago and also my sore foot.. one for the physio.
Havent done a strength test - another for the physio..
Cheers!
Hope it's not as bad as David Busst's scars!Thanks for this Clearier - That gives me something to think about. And when I think about it - you have a point - My 5k is always 21-22 mins, but best HM is 1:48 which would suggest that I suffer with endurance - This could partly be from running 3 years of LSR's to quick also - Any thanks for taking the time to reply - I think I will take this on board. What about alternating weeks - Speed work one week and then easy medium long the following?? I only say this as I enjoy the speedwork as it really blows away the cobwebs
You're welcome jmcc, my advice is geared towards optimal performance. Life is short though, you should do what you enjoy and it's not like you should have any doubts about finishing, alternating speed work with a MLR will give you an improvement on just doing speed work not as much as just doing the MLR obviously but all going well you would have reason to be hopeful of breaking 4hrs this time around.0 -
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In case you missed this....;)One of the keys to a successful marathon is discipline. You have to be disciplined about following the plan, you have to be disciplined about doing injury prevention work, you have to be disciplined about getting your rest. In many ways running the actual race is the easy bit - the hard bit is preparing for it.
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Hi dubgal, as I discussed with you a few weeks I have a 10....wait for it.........K race this Sunday, how should I adjust the boards plan for this week to cater for that. After this I only have one more race between now and DCM and that's the Dingle Half on the 6th of September.
Hi diego, it depends what you want from this? I see you're not looking/expecting to PB so definitely no need to taper for this.
You could approach it from the perspective of a progression run. The lsr this week is 16 miles but I wouldn't advise that you include a 10k in a 16 mile progression run at this stage.
How about 5-6 miles beforehand at the slower to mid range of your training pace range, 6.25 as the progression part where you gradually increase in increments of two miles to nearly MP and then 1-2 miles afterwards at warm down/shuffle pace?
It's not ideal to miss a lsr at this stage - once it's gone, it's gone - but if you're committed, you're committed and a 13-15 mile gentle progression run wouldn't be the end of the world as a substitute.
It means you won't be racing flat out. Hope that's ok I would value the miles clocked up over a speedy 10k at this stage. 0 -
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Hi diego, it depends what you want from this? I see you're not looking/expecting to PB so definitely no need to taper for this.
You could approach it from the perspective of a progression run. The lsr this week is 16 miles but I wouldn't advise that you include a 10k in a 16 mile progression run at this stage.
How about 5-6 miles beforehand at the slower to mid range of your training pace range, 6.25 as the progression part where you gradually increase in increments of two miles to nearly MP and then 1-2 miles afterwards at warm down/shuffle pace?
It's not ideal to miss a lsr at this stage - once it's gone, it's gone - but if you're committed, you're committed and a 13-15 mile gentle progression run wouldn't be the end of the world as a substitute.
It means you won't be racing flat out. Hope that's ok I would value the miles clocked up over a speedy 10k at this stage.
As I'm not doing the Frank Duffy 10mile I was thinking I could get back the LSR that week, that week is classed as a step back with the mileage back from 35 to 26 miles but I was thinking possibly not to step back as far and adjust the plan taking that race out of it and have a more standard week similar to what we have now and get the LSR back that way....
I am certain that I could not PB on the race at the weekend but I would like to give it a fast enough run without pushing too hard.
I was thinking of a very slow warm up of 2-3miles and then normal(ish) 10K pace with another 2-3 miles slow cool down and being extra good on stretching.0 -
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Yup, not expecting to better my time from Killarney but looking forward to it, I have been told there's a tough hill around mile 10/11 but not too bad aside from that.
I can't find a half map on the site, but if it's the second half of the marathon route like Killarney, you might need hiking gear
http://www.dinglemarathon.ie/course.html0
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