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DCM 2015: Mentored Novices Thread
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[quote="Dubgal72;9642804.
Ouch. You should be patting yourself on the back that you got out in the rain. Bet Mr Mc was wimping lounging around at home hugging the remote
Mr Mc lounging at home ..... Never ! Why do you think I took up running !!!! I Was lounging at home on my lonesome !!!0 -
N...."let it go, let it goooooooooo"
Calf looser today?nop98 wrote:Nooooo no more Frozen!! Aargh! The cold really NEVER bothered me ANYWAY!!!
Sorry.
Calf stiff
Cut my easy run short today from 5 to 4M, to not stress it too much, and went really easy. The auld Epson salts are coming out this evening (and I still need to ring the physio :mad:). 0 -
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Just finished my last run for the month to take me to over 200km for the month, which is the first time I've completed the Strava MTS!
Completed 191km this month. Thats a record for me. My previous monthly best was about 120km from a couple of years ago.
Sorry to hear that nop98. I seem to get tightness in my right calf as well buts its been behaving this week, thankfully. Hopefully its nothing major with yourself.0 -
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Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,498 Mod ✭✭✭✭
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Sorry.
Calf stiff Cut my easy run short today from 5 to 4M, to not stress it too much, and went really easy. The auld Epson salts are coming out this evening (and I still need to ring the physio :mad:).
Not sure the salts will help loosen the calf, stretching and foam rolling certainly will. As will eccentric heel raises.
Sports massage if that doesn't help.
An area I know all too much about.0 -
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10k tonight in 50.35 (excl .5k w/u & .5k c/d) alternating from slower / faster km's - slowest km was 5.30 & fastest at 4.37. An hour of coaching U10 gaelic football team served to further stretch out the legs.
Legs feeling pretty good and pain in the foot is subsiding i think.
Interesting comments re changing runners - I am SO due a spin to John Buckleys or the Edge in Cork for a new pair (or two... just to be safe!!)
I am due to rest the next two days and then only do 6M on Sunday. I am feeling like I should either do something light tomorrow / Saturday or else add a couple of miles on Sunday?
Well done to everyone on all the distance ran this month - 'miles in the bank' that no doubt will stand to you on the 26th.
After only a couple of weeks officially training I must say I am enjoying the extra training, body is feeling good, and the feedback and support here is really tremendous.
Thanks everyone!!0 -
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I took it easy today after slightly over-exerting myself yesterday. I decided my PMP pace was what the VDot calculator said based on my Fingal 10k time said (07:40), and ended up running 8 miles at near race effort. No damage done, but my legs were a little tired, so I just did an easy 4 miles today.
Today's run itself was of no particular interest, but I was doing some visualising / letting my imagination run wild thinking of marathon day itself, and I ended up getting a little emotional during the run as a result :eek:. Not sure how to work emotional distress/relief into LSRs and tune-up races 0 -
Well the sports massage must had done some good on the calves on Tuesday, 4 miles easy tonight and no niggles in the calf or the achilles so was delighted I got my calf taped as well so that should last for a few more days seems to have helped. Did some stretches and foam rolling when I came home...... Rest day tomorrow.... happy days. 0
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^^^+1 to the above and I'd definitely make that physio appt...tomorrow! Always a good move to have a niggle seen to early before it has the chance to develop into something more sinister.
Depending on the location and nature of your niggle, you might be recommended a modified form of the above exercise.
Mark could probably see you tomorrow evening....just sayin 0 -
I took it easy today after slightly over-exerting myself yesterday. I decided my PMP pace was what the VDot calculator said based on my Fingal 10k time said (07:40), and ended up running 8 miles at near race effort. No damage done, but my legs were a little tired, so I just did an easy 4 miles today.
Today's run itself was of no particular interest, but I was doing some visualising / letting my imagination run wild thinking of marathon day itself, and I ended up getting a little emotional during the run as a result :eek:. Not sure how to work emotional distress/relief into LSRs and tune-up races
When I did my first Marathon, vdot and mcmillan told me my Marathon pace based on my 5 mile and HM times was something between 3:40 and 3:50. I tried for 4hrs and ended up doing 4:15. I'm not saying you will fade as bad as me but I would urge you to be cautious.
In future years I have managed to match mcmillan times from 5k to marathon. It has taken years and thousand of miles to build up that endurance (2500 miles each year for 3-4 years).
In your first marathon you generally need to be very very conservative.0 -
Singer, are you making the plan up again??! It has been structured in this way for a (very tried and tested) reason. That's a big jump in PMP too, don't forget marathon pace predictors are 1) unreliable for novice marathoners and 2) more unreliable the further away from marathon distance the race is.
I would consider a 10k to be on shaky ground for accurate prediction. Your weak point is endurance. Although I know you like getting out for the long runs, you simply haven't the optimum two cycles under your belt yet to rely on the vdot prediction with confidence.
Fair points on endurance and vdot. I have zero intention of trying to do 7'40 or anywhere close on the day. Maybe 8'40 if the rest of the summer goes well. My current thinking is to mostly train for 3:30ish but plan to run 3:50ish. 3:30 will be my second marathon target :pac:
It feels good doing one fast run a week though 0 -
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+1 thanks meno, exactly what I was trying to say!When I did my first Marathon, vdot and mcmillan told me my Marathon pace based on my 5 mile and HM times was something between 3:40 and 3:50. I tried for 4hrs and ended up doing 4:15. I'm not saying you will fade as bad as me but I would urge you to be cautious.
In future years I have managed to match mcmillan times from 5k to marathon. It has taken years and thousand of miles to build up that endurance (2500 miles each year for 3-4 years).
In your first marathon you generally need to be very very conservative.
Ah good, you gave me a fright there. I would urge you not to go off-plan too much tho. The structure -> build is there for a reason. I get you about doing faster stuff tho. If you PROMISE to stick to the plan (ie not increase it) maybe Clearlier or meno could suggest a tweak now and then to satisfy your need for speed?Fair points on endurance and vdot. I have zero intention of trying to do 7'40 or anywhere close on the day. Maybe 8'40 if the rest of the summer goes well. My current thinking is to mostly train for 3:30ish but plan to run 3:50ish. 3:30 will be my second marathon target :pac:
It feels good doing one fast run a week though:eek::eek::eek:
my HM pb is 1:32 from bohermeen and McMillan gives me a time of 3:13 so i set my goal of 3:20 for DCM. am i being to ambitious here?
i found this table http://www.boards.ie/vbulletin/showpost.php?p=88958765&postcount=76 and my confidence has taken a bit of a knock:(.
Thanks for bringing that up, I read that last year too but had forgotten about it. Yep, just goes to show 'the best laid plans...'
It depends Jake, what is your endurance base like? 3:20 is a very solid time for a novice - it's not unachievable - crisco and tigerandahalf I think got close last year. If by a small chance they read this perhaps they could chip in? You're in good shape following the 10k plan and if you had preceded that with a solid winter base of lots of miles you'd be in a reasonable position.
Fwiw, I'd pull back to a C goal of sub 3:45, a B goal of 3:30-3:39 and an A goal of anything under 3:30. I think you'll enjoy the experience a lot more.0 -
It wasnt me123 wrote: »Well I have finally come to the realisation that I'm not going to make DCM this year. I just can't commit time to the training, commitments at home and work, and I'm only kidding myself. I see the posts of all of your great monthly totals and I'm not even close to them so I'm going to stick to shorter distances for a while (10 milers or less) and see if I can target another marathon in the spring.
I will keep following the thread because there's great information available and I'll stay on Strava if that's okay.
Wishing you all the best for DCM 2015.
Morning IWM123. Really sorry to read this, I know what a hard decision it is to make. You're doing the right thing and your experience in spring will be so much better for it.
Absolutely keep popping in, don't be a stranger and don't forget we'll all be in McGrattan's on the 26th
Best of luck with the short 10 milers! 0 -
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:eek::eek::eek:
my HM pb is 1:32 from bohermeen and McMillan gives me a time of 3:13 so i set my goal of 3:20 for DCM. am i being to ambitious here?
i found this table http://www.boards.ie/vbulletin/showpost.php?p=88958765&postcount=76 and my confidence has taken a bit of a knock:(.
I totally depends on your running base I would say. I did the old patented couch to marathon in 8 months programme.
The fact that you are running a 1:32 half perhaps suggests you have been running a few years already? You are certainly ahead of where I was given that my only race before starting marathon training was a 5 mile one, I certainly couldn't have done a Half in March of that year much less in the time you did.0 -
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:eek::eek::eek:
my HM pb is 1:32 from bohermeen and McMillan gives me a time of 3:13 so i set my goal of 3:20 for DCM. am i being to ambitious here?
i found this table http://www.boards.ie/vbulletin/showpost.php?p=88958765&postcount=76 and my confidence has taken a bit of a knock:(.
Oh, nice find! Very interesting stuff, I guess this is the sort of stuff you'd pick up at clubs etc. too.
I'd add a general health warning to the data there - there's a large selection bias here. 18 out of 26 did a sub-4 novice marathon, which is definitely not a representative sample. The folks who responded are obviously successful runners, and were more likely to keep running as a result of their successful marathons and hang around on boards talking about running all day
I found the DCM 2014 Novice graduates thread to be a goldmine for tales of marathon day woes and regrets: http://www.boards.ie/vbulletin/showthread.php?t=2057322983
"I would of not tried to play catch up on my training which meant I ran five days in a row after a trip away. This was the beginning of my injury woes."
"I found I didn't have enough time during the week to run shorter runs, so I only ran 1 or 2 a week"
" I would have (1) Started training with a proper schedule 4 months ahead of the event (2) done more mileage and more long runs"
"I plan on stretching more"
" I missed many LSR's due to doing shorter races instead and managing to convince myself that it would be ok. Not alone here, but doing the LR's I did do at too quick a pace. Not doing anywhere near enough stretching, and strength and conditioning work - because of this I lost two weeks training at a critical time"
Very on-message with the advice being given on this thread 0
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