DCM 2015: Mentored Novices Thread

Kerry Gooner wrote: »

Struggling both with reading all the posts here and gettting those LSR done, missed through a combination of factors.

Hi KG, good to hear from you I know, turn your back for five minutes and five more pages have grown :eek: Don't forget, the lsrs are the cornerstone of your training so if something has to give, try make sure it's any other run....I know that is sometimes easier said than done.

chickey2 wrote: »

As a graduate of 2014 I'd definitely recommend doing as much of the course as you can (if possible).
The stretch between dolphins barn and the walkinstown roundabout was a killer for a lot of people last year. It's just past half way so you're feeling tired and you know you have to do it all again. It's also a gradual uphill and the sun (if it's out!) and wind are in your face. I saw so many people walking this bit. I'd done it a few times in training so I knew what it was like and was prepared and knew it would get easier once I got to the roundabout. I also got a boost from the children's hospital. Sick kids coming out to support. No matter how you're feeling you know there are kids and their families in there in far more pain, mentally and physically.

Flashback....*shudders* but great post and advice, thanks chickey

Pacing Mule wrote: »

As an addition to the above. IMO also a good idea to factor in downhill running particularly if your plan has MP miles in it. The steep descent from Castleknock to Chapleizod really works your quads. And if they're not used to it the uphill back out of Dolphins Barn is where it could bite you.

I'm not convinced of the merits of training specifically for downhill running just for this stretch. It could detract too much from the main focus: getting the miles in. There is also the risk of injury from not doing it properly. I'd really want someone present, monitoring my downhill style. Imo, the best advice would be to be disciplined and hold back on this section, to use it to take a break.

nop98 wrote: »

Thank you 😊

I actually used that mantra deliberately, I had read it on one of the ultra-runners training log, when he was asked how on earth he got through all the miles. "Just put the head down and run", was the reply...

I was at a seriously low point about 15k/10M into my LSR yesterday. Knees and calves sore, and a long hard part still to do. As I was out in the middle of nowhere, with no phone signal either, I had no option but to run, so that's what I did. TFB writes on his blog that you invariably hit low points during long runs, it's how you deal with them is what makes or breaks the run/race. I stretched briefly and drank some water, and set off again. Somehow, I was still going a few km later, and I felt a lot better. Bizarre, but true, I felt in better shape at mile 17 then at mile 10.

Maybe some of the more experienced folks can talk about how to deal with those real low points in a race?

I see NE said everything there that I would. I think you have a great attitude Nop. You absolutely will hit low points and you absolutely will get through them. It is as much a mental training as a physical one as you are all beginning to see.

FeenaM wrote: »

Legs were very tired this week on Tuesday as I sort of hit the gym on Monday evening and Tuesday morning which meant that I missed my Tuesday run. Decided to listen to my body but will lay off the gym a bit from now until DCM. Went out Wednesday and did a 5m pace run and may have done a little mile time trial (that doesn't count as a race, does it) with the club and was pleasantly surprised to see the benefits of my marathon training pay off already :-)

Have decided that it would be better for me to do my lsr midweek so went out last night and did 15 miles. All went well but still finding it hard to slow down. At this stage I'm training for a 3.30 marathon (which I'm not). Average pace was 9.19 per mile andy felt great up until mile 14 when I had to do a lap around my estate at 10.30 pm and felt a bit sorry for myself :-(

Now that I've moved my lsr to midweek would it be a good/bad idea to fit in another lsr (thinking 16 miles) on tue or wed next week ahead of 10 mile race?

Hi FeenaM, you're right, gym work will definitely start to take second place at this stage in training. Most/all of your energy needs to be diverted to marathon training (and toddlers ) now.
I'm a little concerned that you followed a pace run day with a lsr. Remember, keep the hard days hard and the easy days easy but more importantly, keep the hard day/easy day rule. This is really important as you won't make the necessary adaptations without adequate rest and recovery periods. If it is more convenient to do the lsr mid week, you'll have to rejig the rest of the schedule accordingly.
Finally, going a lsr on Tuesday before the race will have absolutely no benefit for the 10 mile. The benefits of your lsr won't be felt for 7-10 days.
What do you want to achieve from the 10 mile? You could scale back your expectations - just slightly - and do a 3/4 mile warm up and a couple of miles cool down to make up the numbers.
If you do the lsr on Tuesday, don't plan anything else session-wise for the week except a few strides on Thursday or Friday.
I know you're finding it hard to slow down but keep trying. It will pay off Did you read the Hadd article? Let me know if you need me to link to it again.

denis b wrote: »

First off.... A big best of luck with your op and recovery TSO. The same resilience and tenacity that you deployed in preparing for the marathon bodes well for you. You will be in good company for DCM 2016 and we will be watching out for your return.

I haven't posted much about my runs to date and today I got thinking that maybe I should. I have learned lots from other posts here and it seems to be a healthy way to think out loud about what I am doing.

With family commitments I managed a:

Tuesday 9km hillrun in Wicklow at a very easy 6.48/km and a HR of 136. Great change of scenery and got a taste of what gentle downhill running on the thighs is like.

Wednesday: got my paced run 2km wup 10km pace and 1 km cooldown on a flat course during the middle part of the day (quite warm). Paced section run at 5.35/km with HR of 150 which is 84% 0f MHR. Think that heat may have been a factor but will watch this.

Thurs: Rest - a fairly active day with a number of hours easy walking

Friday: 8km Easy Run at 5.56/km and HR of 136. Achilles are making a very noticeable improvement. Was on hols this week so I generally tended to run around the middle of the day. Normally I run early morning and it often feels as though the Achilles are stiffer and not quite ready for action.

Tomorrow I am going to run from Mile 1 to Mile 16 of the DCM route to start getting a feel for the course. I will park the car close to Portobello to make the start/finish accessible. Very interested, and a little daunted to experience the climbs through Stoneybatter, the drop from Castleknock and the rise from the Liffey at Chapelizod. And only then the Crumlin Road rise lies ahead. Will be fun and should be manageable in what is promised to be a good running weather day. Will be on the road early for this one.

Thanks denis, looking forward to hearing how you get on