DCM 2015: Mentored Novices Thread

eyeball kid wrote: »

Did a 10km at lsr pace yesterday evening. Knees feel ok actually today. I might do something similar on Thursday and then see how the lsr goes on Saturday.

Ah good. Thanks for letting us know. Keep listening for any warning signs and best of luck

Deleted User wrote: »

Ah black toenails, swinging mickys, body parts chaffing.

Running is so damn sexy

Sorry, couldn't help myself. Has to be quote of the week!

PJD wrote: »

I have backed off running this week as I hurt my back moving furniture. Rookie error I know, but I have been through this before and I know the recovery involved. I have been to the chiropractor and now need to ice, recover and re-strengthen. The question then is what to do with my plan come the re-start? just continue, back off a few kms or increase to catch up??? pesky Swedish flat pack furniture!

Ouch, sorry to hear that P. I had a very close shave myself last year around taper time.
No catching up. When it's gone, it's gone. TRR had a brilliant quote on Adrian's log a while ago, I'll search it out in a bit. He places a bit of lost training in context and you'll see that a week missed is nothing in the grand scheme of things, promise Playing catch up is the straightest road to injury so you really don't want to do that. When you're ready to come back, just back ease into it and after 5-7 days, your body will tell you what it's ready for. Keep hanging round here tho now you have all this spare time

Dow99 wrote: »

There's a thing,,
Where should our heart be for a LSR? Usually I would be between 150 - 160bpm on a LSR and anything over 170 I start to feel labored and uncomfortable.

On marathon day to be able to sustain a run for over 4 / 5 hours what should we be aiming our HR to roughly be?

Definitely do a max heart rate test (not a formula) if you haven't already. Ot will vary from person to person. I'm having a few glitches tonight but will link to Clearlier's post on establishing this.

And Dow99

Clearlier HR test post
http://www.boards.ie/vbulletin/showpost.php?p=93034087&postcount=129

This Fat Girl Runs wrote: »

Going for a run tonight, planned 6 miles but will take it easy as I've been on a break for the last week! I think I'll make this a 'naked' run to make it more fun and put less pressure on myself to 'nail it'!

How'd it go?! And definitely let us know how the massage goes. Good call, you all should be booking that massage session in

KingMambo26 wrote: »

Look ma! I'm naked!

So I finally did it and went for my first naked run last night in my new Saucony Iso Triumph. I nailed the pace when you look at the average. The individual splits tell a different story though.

Km Time
1 06:03.8
2 06:09.1
3 06:19.7
4 06:21.2
5 06:10.3
6 06:14.4
7 03:49.3

Nice one

sideshowbob321 wrote: »

Supplements, gels, bars, vitamins.....

Hi Guys
My training is going well *touches wood quickly* so far and I've taken some isogels in my first Half and have started recently taking them before and during my lsr
Again I think they are helping

I should take and am planning to go on a course of multivitamins, what would you recommend?

But I was wondering should I consider some extra supplements (health store not dark web!) to help me over the next few very key important weeks?
I don't necessarily want to build up any extra mass/muscle but is there something that will help/maintain strength and recovery??

Hi SSB, if your general diet is good, imo, you shouldn't need to supplement.
Two things will help your body recover:
1) rest (recovery and rest days in running and plenty of sleep)
2) eating well and timing smart (unprocessed food and a mix of protein and carbohydrates after a hard run ex nuts and dried fruit, scrambled eggs on toast, milk/chocolate milk).
If you really feel you need to supplement, have a chat with your GP first. Bring a food diary from the last week with you and explain that you are training for the marathon. Supplementing unnecessarily can confuse your body's natural balance.

TheBazman wrote: »

Tough physio session last night on the glutes/hamstrings. Some new exerises and good guidance on the foam roller. 10k run this morning - slowed down a lot and felt much better. Physio put some kinesiology tape on my hamstring aswell - not sure if it's doing much but feel a little bit better after my run...maybe it's just a placebo effect.

Good to hear on e slowing down and feeling good I had tape for the first time last week too, I liked it. My physio explained about retraining the nerve to brain messages with its use. This was on my lower back, not sure if it works that way for hamstrings. Anyone?!

Omeceron wrote: »

Havent posted (or run) much over the last 2 weeks due to illness. Have the all clear to go back this weekend.

Whats the best approach? I was thinking of short/medium run at the weekend and then step back into the boards plan on Monday.

Hi Omeceron, sorry to hear you've been ill. Have a look at the post to PJD a few posts back, the Adrian/TRR one, the same will apply to you. Don't stress, you will be grand. Ease back into things on the cautious side and listen to your body. It will tell you what it's ready for. Above all, there is no rush, your body remembers exactly what it needs to do

Emsy 1 wrote: »

6miles done today at 10.30 pmp. I am doubting that I can keep this pace for 26 miles though. Just wondered toulouse and Mrs mc and whoopsa you all seen to run similar pace to me whats ur pmp?

Hope the backs OK pjd.

See below Emsy, quite a few concerns just like yours



Omeceron:

Dubgal72 wrote: »

Here ya go PJD:


Originally Posted by adrian522

"I'm thinking of pretty much just following what the plan would have been had I not missed any time, does that sound reasonable?"

TRR's reply:
Sounds reasonable but at the same time ho harm in reducing the intensity or length of runs the first week or two when you are getting back into it. You have roughly 66 days to go, that's loads of time. Don't push it too hard or you won't make the start line. "

Look at the training you missed and try put it into context. It will amount to about 5% of your entire marathon plan. When I sit down and do out a training plan I hope that I can cover 90% of it. There will be days that you miss through sickness, work, tiredness, life etc. Just accept these and concentrate on what you have done and what you will do rather than what you haven't done. If you get to the start line healthy, this last week or so won't even register!

Emsy 1 wrote: »

Thanks for the replys ladies it's reassuring to know u both are feeling the same. I guess I will wait till the half and then make a decision. I wonder should I try pmp for half of my lsr also?? I have only ever done the 3 miler at that pace.

Hi Emsy, don't panic. Stick to the plan. Inserting a pmp section into your lsr at this stage could do a lot of damage. I'll ask Clearlier to have a look at your progression in a bit. Until then, sit tight

KingMambo26 wrote: »

Went for my 8m run last night and towards the end I was wondering how the hell I'm going to maintain it for 26m on D Day. In my pained state of mind I starter putting together a verse along the lines of:

Every Wednesday I go out for my run and I...
Dunno how the hell I'm supposed to go on and I...
Cannot feel anything but pain but then I...
Remember the wise words of the boards and I...
Believe. I believe. I believe!

Brilliant, love it!

chrislad wrote: »

You'll be grand. A few weeks ago when I did 3 at PMP, I was saying no way. This week, I did six and could have kept going for another few if I had too (for 26, no way, but probably up to 10-13 or so I would guess) - the plan will work if you stick to it!

These last two posts are for all of you who are having doubts about completing the distance at any pace, never mind your PMP....Doubts are normal, indeed they show that you are growing a very healthy respect for the task ahead
"Believe, believe, believe that the plan will work for you if you stick to it."
Wise words KM and chrislad, thanks guys

Just saw libelula's post, that's gotta go in here too, thanks libelula!