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DCM 2015: Mentored Novices Thread
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I'm going to throw this guy up here, for anyone who is near him or happy to fly down the M50. He's absolutely fantastic. Disclaimer: He's not a physio, he's a physical therapist with a big athletic background. He was recommended to me by Emmet Dunleavy who is a pretty damn good athlete and also running coach.
www.ciaranmcdonagh.com
Very reasonable too
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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
Been ringing physio all day and he's not answering
maybe on holidays.
Lots of foam rolling, stretching and chilling seems to have loosened it up - enough to attempt the 16M LSR tomorrow.0 -
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.
I started running nearly 3 years ago now(August 2012). In 2013 i ran 1300 miles, in 2014 1600 miles and this year so far 1062 miles im hoping that mileage would be a good base for my first marathon.
Dubgal72 has suggested an A goal of 3:30 and that i might enjoy the experience a bit more, this is something i will consider but i will wait till after the Athlone Half to nail down my A goal.0 -
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I've also written my new mantra up on the board in my kitchen and I intend to follow it religiously for the next, well forever. Thought I'd share in case it works for anyone else!
Eat Well
Sleep Well
Train Lots
Stay Positive
Be Brave
:-)
Awesome words to live by!
Mine is 'Breathe, breathe, believe'. I even have a tattoo of it on my arm so I can see it always
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Yup, we don't go in for re-inventing wheels here :pac:
Very on-message with the advice being given on this thread
Sorry to hear this KM. If you decide to run on it in the interim, choose a short loop with an early opt out in case it doesn't go away while running or even gets worse. Have you managed to get in touch with a physio? Seriously, physios should not be allowed take holidays in the 18 weeks prior to DCM. All a' them!KingMambo26 wrote: »Soo... went out for my 7m run on Wed and everything went honky dory. Was running by feel more than by Garmin so did a couple of kms at around 5:25 min/km and no problem. Went home, did my stretching, had my glass of chocolate milk (cause I deserve it right?) and put my feet up. By the time I went to bed I noticed a niggle on the outside of my ankle just above the bone but didn't give it much importance. Yesterday morning though... walking was a pain, literally. I didn't run last night to give it a rest and it feels better today but not got completely. Has anybody experienced this before?
My physio is away on hols and I don't want to go experimenting with a new one out of the yellow pages so if anybody knows any good ones on the Blanch area please PM me their details.
Nice splits there FeenaM
Felt really good for all of the run and there was a few hills in there, particularly on the way home. Going to need to start bringing my flip belt with some fuel for anything past 10 mile though. And also, lip balm as I find it really annoying after a while if my lips aren't moist - probably a side effect of not having water for 10 miles (you think?).
I'm not too keen on taking gels full of sugar and crap so I made up my own mix of fruit/coconut water and honey in my nutribullet.
I've also written my new mantra up on the board in my kitchen and I intend to follow it religiously for the next, well forever. Thought I'd share in case it works for anyone else!
Eat Well
Sleep Well
Train Lots
Stay Positive
Be Brave
:-)...although too many were at PMP :eek:
Funny you should say that about lip balm. I was thinking about that just yesterday. It used to be part of my pre-run ritual to slap a dab of Vaseline on...Until I knocked that ritual on the head: I didn't want to be dependant on anything or upset by the absence of something that I might forget on marathon day. I know I go to the extreme, no headphones, no gps, no lip balm...I even used to run barefoot but ultimately, it's just you, your legs and the road. No props, no gadgets....ok nop, you can keep the visor
Don't forget, same advice as for KM aboveBeen ringing physio all day and he's not answering maybe on holidays.
Lots of foam rolling, stretching and chilling seems to have loosened it up - enough to attempt the 16M LSR tomorrow. Good luck!
Yup, plenty of timeI started running nearly 3 years ago now(August 2012). In 2013 i ran 1300 miles, in 2014 1600 miles and this year so far 1062 miles im hoping that mileage would be a good base for my first marathon.
Dubgal72 has suggested an A goal of 3:30 and that i might enjoy the experience a bit more, this is something i will consider but i will wait till after the Athlone Half to nail down my A goal. 0 -
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Wow, what a fab thread to stumble on. I'm also running DCM this year as my first (only.ever) marathon. Would it be oky to tag along?
What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
I started running 3/4 years ago to lose weight after my third baby. Gradually built up the distance and joined my local f4life group. Then it became a social outlet as well! Before trading for DCM kicked in I was running about 35m per week.
Have you raced before? If so what are your PBs? (Date and distance please!)
I've done a few 5ks, not crazy about them.. They hurt! Pb is parkrun 24:xx need to check. I've also completed a few 10ks and 2 half's.
10k 51:32 June 2015
10mile. 1;27.x
Half marathon 1:53:42 July 2015
Do you still need to take walk breaks in your training ? (No problem if you do)
Only in speed work for recovery sometimes.
How much training do you currently do incl cross training? Distances, cross training - whatever you think is relevant to your current fitness level.
I'm weak here, I don't do anything else only walk with the kids. I used to do Pilate's and another class, but.. Time.
How many days a week do you run only?
5\6
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
Gah.. Trying to not think about a time but (course I have thought about it)
Dream time, like Disney wish upon a star time = 4hrs
Aiming to do under 4.5
What marathon programme are you following/intending to use?at marathon programme are you following/intending to use?
I've adapted the Irish runner plan.. Please don't tell me it's crap!
Apologies as I've jumped in and haven't read all the posts but I will. Just eating my porridge before I head out for 14miles.. Eek! Unknown territory, so thanks for the distraction.
P.s any advice on slowing down the LSR, I know we are running them too fast, which has been fine up to now but the miles are about to get bigger. Any tips at running a pace that is slower than feels natural.. Or should I go by feel?
Thanks. Good luck for all the runs today! Be glad to get them done before the Irish weather turns Turk on us. 0 -
Wow, what a fab thread to stumble on. I'm also running DCM this year as my first (only.ever) marathon. Would it be oky to tag along?
What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
I started running 3/4 years ago to lose weight after my third baby. Gradually built up the distance and joined my local f4life group. Then it became a social outlet as well! Before trading for DCM kicked in I was running about 35m per week.
Have you raced before? If so what are your PBs? (Date and distance please!)
I've done a few 5ks, not crazy about them.. They hurt! Pb is parkrun 24:xx need to check. I've also completed a few 10ks and 2 half's.
10k 51:32 June 2015
10mile. 1;27.x
Half marathon 1:53:42 July 2015
Do you still need to take walk breaks in your training ? (No problem if you do)
Only in speed work for recovery sometimes.
How much training do you currently do incl cross training? Distances, cross training - whatever you think is relevant to your current fitness level.
I'm weak here, I don't do anything else only walk with the kids. I used to do Pilate's and another class, but.. Time.
How many days a week do you run only?
5\6
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
Gah.. Trying to not think about a time but (course I have thought about it)
Dream time, like Disney wish upon a star time = 4hrs
Aiming to do under 4.5
What marathon programme are you following/intending to use?at marathon programme are you following/intending to use?
I've adapted the Irish runner plan.. Please don't tell me it's crap!
Apologies as I've jumped in and haven't read all the posts but I will. Just eating my porridge before I head out for 14miles.. Eek! Unknown territory, so thanks for the distraction.
P.s any advice on slowing down the LSR, I know we are running them too fast, which has been fine up to now but the miles are about to get bigger. Any tips at running a pace that is slower than feels natural.. Or should I go by feel?
Thanks. Good luck for all the runs today! Be glad to get them done before the Irish weather turns Turk on us.
Hi Incognita and welcome. Novel too late and the more the merrier!
Looks like you have a lovely solid base behind you and well done on your PBs. I suspect you well and truly have the running bug
Which IR plan are you following? It would help if you could link to it, the more info we have the better placed we'll be able to help you (if you need it!).
Your PBs suggest your target times are within your grasp although both personal and anecdotal experience suggest that it it's best to stay on the conservative side. And then of course, the only way is up
I've linked to some posts you might find useful re pacing etc, hope that saves you some time as there is a marathon amount of reading to get through here
Firstly, links to the weekly posts in week -17, -16, -15 and -14.
Then some posts about the importance of pacing the lsr's here, here and here.
Clearlier's post is an excellent summary of why it's smarter to slow down when marathon training. If you can read the longer Hadd post linked to within the post, you'll find that it really repays the reading and time.
And finally the importance of listening to your body and here's some general info re 'running by feel' and focusing on form here here and here. If you're not used to running by feel, I'd always advise an approach similar to running: start with small distances and build slowly.
Best of luck and hope the lsr went well this morning.
Ps would advise some core work, the 30 Day Challenge is a good place to start0 -
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Another week done and dusted, and I was glad it was a step back week on HHN1. It was a struggle getting out this morning ( race week in Galway can do that to you) but I decided I'd follow Clearlier's advice of going out for 10 mins and see how I got on. Once I got out it wasn't too bad. I miscalculated though and arrived home at only 9.8km instead of the 11 on the plan so I had to continue past the gate and up the road for a bit to get to the target mileage!! Split times between 6.45 - 7.10/ km so happy with that.
Quick change now and off to a wedding to re-hydrate, roll on week 7!0 -
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I'm obviously not as healthy as some of you. I visualised an ice-cold beer for the last 4k.... and that was around 11:30am! (No, I haven't had one yet, but I will tonight!).
ZV, I'm not as healthy as you think! Meeting a friend for some overdue pints this evening and I am sure they will taste just fine!hillsiderunner wrote: »God that's early to have 16miles done and dusted. Make sure you stretch the achilles!
Thanks HSR, on the road before 8am. How are you getting on?0 -
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Thanks HSR, on the road before 8am. How are you getting on?
Caught food poisoning the night of Wednesday a week back, but I never mentioned it here because I was always hoping it was on its way out :rolleyes: ... It had improved on the Friday and I was able to get my 8mile MLR in, but then worse again on the Saturday and I stayed that way for a few more days. A whole week in the end. I've never had food poisoning that lasted more than a day in the past!!
Have been a good bit better since Wednesday. Tried a 5miler that night but had to bail at 2.5miles because of a little bit of cramps/nausea. Yesterday was the first day of 3 full meals and I've done 4.3 easy miles this lunchtime. Will aim for a 12mile LSR tomorrow to ease back in.
I'm unsure now about DCM itself. 12miles was my week1 LSR so I'll re-start week2 of my own 16week schedule next week. That seems to be the sensible thing to do considering recent weeks, but it means I am 3weeks behind my plan. May still do DCM but am also wondering if aquinn is still thinking of San Sebastian in November ...
I'll wait and see. Still watching the foot as well!0 -
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Woo, it's great getting the LSR done on Saturday morning. And a bank holiday weekend too
I explored a bit and went out from Swords via the coast road from Malahide to Baldoyle, heading up through an estate to Clare Hall, back to Malahide and home to Swords. 17.5 miles in total, 8'43 average pace. Slower for the first 11 miles then picked up the pace. Last few mile splits were 8'28, 8'26, 8'16, 8'33, 8'24 and 8'45 (there was a wait at some traffic lights in that mile, the last .5 was fast enough too). Left leg was a bit stiff and uncomfortable from mile 14 on or so. Only post-run niggle is some skin irritation on my lower back where my drink belt thing was resting/rubbing.
Plan for the rest of the day is some solid core work (dragging the lawnmower around the garden while trying not to mow the kids) and post-run fueling (heading out for an Indian later).0 -
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