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If we do not hit our goal we will be forced to close the site.
Current status: https://keepboardsalive.com/
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DCM 2015: Mentored Novices Thread
Comments
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Thanks for link, this will be Saturday run for few weeks afterHey kennyg, I had a little giggle when I saw FBOT's post, I was - gently of course! - going to inquire about the purpose of this tempo run on the weekend
Have a look at this post from week !T-17 Now is the time'
http://www.boards.ie/vbulletin/showpost.php?p=96051326&postcount=1207
It's probably more important to find out what doesn't agree with you in terms of fuelling.
Now g'wan and rebel
Frank Duffy, it says steady run on plan. 1 mile slow 4 miles steady
1 mile slow. Should it be no faster than PMP 9 mins, have read few
Variations of what Steady means, but I suppose it is event dependant.
Your advise would be welcome 😀0 -
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Good run Tououlse, seen earlier in week little wobble about
Plan, like all us first timers, fear on unknown. Judging by how
You picked up pace at end of run, with bit of encouragement
From fido, I'd say you'll have no bother come Marathon day,
Lots of training still to do.
Funny read
Thank you
Wise words and you're right, we'll all get there in the end!!0 -
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Bungy Girl wrote: »Seriously though, why risk it ? Plenty of time and opportunity after DCM to go for a fast mile time. The Aalsa winter series on the track would be perfect.Sorry Singer, totally agree with BG. It's a tempting little number alright but it's not part of the plan. A significant part of the discipline of marathon training is sticking to the plan. As AMK says the main thing is 'keeping the main thing the main thing' (or something like that, sorry if I murdered that ).
Ok so, I won't go along. :mad::pac::D
Guidance is appreciated as always. I'm already looking forward to the Jingle Bells 5k and now the Alsaa races 0 -
neilthefunkeone wrote: »Bad morning out.. Attempted 17mile was halted just after 14. Had a bit of a niggle in my left knee for about half a mile before. Stopped at light waiting to cross the road but as i went to head off it felt like it just locked and a bit of a pain up my leg.. Walked the 3 miles home.. Longest walk ever!
Knee is still stiff and sore so need to rest up for the evening and see how we are tomorrow. YAY!!
Ouch
How is the knee tonight?
Next time (no, hopefully there will be no next time!)....this is for everyone: always bring bus/luas/train fare etc. You never know how many miles from home disaster will hit.... :eek:0 -
Ouch How is the knee tonight?
Next time (no, hopefully there will be no next time!)....this is for everyone: always bring bus/luas/train fare etc. You never know how many miles from home disaster will hit.... :eek:
Thought of going to a shop and borrowing a phone but walking was fine...0 -
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So.... I have a confession to make.
> I did a race.
> But I was wasn't going to race the race
> But I raced the race anyway. Or at least, I gave it a real hard go.
When the Bere Island parkrun (http://www.parkrun.ie/bereisland/) was announced a year ago, I knew I had to go and run it at some stage. I am fascinated with islands, and I like running, so it seems to add up A few months ago, we decided we'd holiday in West Cork with the express purpose to do the parkrun on Bere Island as part of the trip.
Long story short, about 70-80 folks stood shivering at the start in Rerrin, Bere Island, Beara, Co Cork, this morning, me included, proudly wearing a bright orange t-shirt (pretty sure I'm the first Dutch participant), as well as my better half. Kids and their grandparents were mingling with the volunteers at race HQ and under instructions to snap pictures (not that they did).
I was half telling myself to take it easy but I knew I hadn't travelled this far just to jog around. I had planned to do this race even before committing to the Connemara Half in April, let alone DCM. Since I had to slightly alter the boards.ie plan anyway, to account for the holidays, I made sure I could fit it in, with a rest day after this week's LSR and a rest day tomorrow, and I had skipped one of the easier runs to make space in the calendar (see how I'm trying to escape Dubgal's wrath, in-vain, I fear...). Besides, the week marathon training in West Cork had gone really well and I felt/feel in great shape.
When the start came, two lads in red t-shirts set off at record pace. Myself and 4 others set after them, and within a few hundred meters, that was all the competitors I would see all race. The route has a nasty, nasty first km, a long hard drag, which has you gasping for air before you even got going. I was in 7th place when it finally levelled out and happy enough. I could see all the runners in front of me and knew I was going to catch one of the early leaders soon. I overtook him, and a young fella, before the 2km mark.
I couldn't believe I was 5th in a race but I knew I wasn't going to improve on it. Another young lad in front of me was only inching away, and a quick look over the shoulder learned I had nothing to fear. Still, I kept going as hard as I could.
Halfway between the third and fourth km marker, the young fella suddenly pulled over and started stretching. I reached him and managed "uualllwrighh", which he must have correctly taken for "are you alright" since he gave me a thumbs up and said to keep going. He soon caught up with me again. The 4th km is another b*tch of a drag, but as soon as we crested, I knew it was all downhill (having done a photo-recce that hillsiderunner would be proud of) from here so I put the hammer down. I caught the young fella again and shame-on-me, had no pity and didn't even look back.
Almost at the end, the course is back in the village and there's a very steep little uphill (sorry hillside, missed that) which nearly killed me. I took the last right turn and there was an official clock at the finishline, 22m0x when I could see it. I pressed as hard as I could and fell over the line, forgetting to garmin, in 22m27s. This, I add proudly, is a 3 second PB over 5k.
The red-topped guy that had led from start to finish came over and said something. It took a few seconds to get the Corkish-to-English(-to-Dutch) transliterator plugin to my brain to reboot but he says "you're third, well done". I reply, "no no, there's another guy in front of me, I'm sure of it, I'm 4th", and it turns out that guy took a wrong turn somewhere. So, to my disbelief, I was third. :eek::cool::D
My better half arrived soon after, we had coffee and cakes in the local village, chatted with the locals, and took the ferry back. Great day out, I can thoroughly recommend it, once we all nail DCM, I hasten to add.
Bere Island parkrun, 22m27s (PB :pac:), 4:29 min/km [7:12 min/mi].
Km-splits: 4:32, 4:41, 4:20, 4:56, 3:590 -
So.... I have a confession to make.
> I did a race.
> But I was wasn't going to race the race
> But I raced the race anyway. Or at least, I gave it a real hard go.
When the Bere Island parkrun (http://www.parkrun.ie/bereisland/) was announced a year ago, I knew I had to go and run it at some stage. I am fascinated with islands, and I like running, so it seems to add up A few months ago, we decided we'd holiday in West Cork with the express purpose to do the parkrun on Bere Island as part of the trip.
Long story short, about 70-80 folks stood shivering at the start in Rerrin, Bere Island, Beara, Co Cork, this morning, me included, proudly wearing a bright orange t-shirt (pretty sure I'm the first Dutch participant), as well as my better half. Kids and their grandparents were mingling with the volunteers at race HQ and under instructions to snap pictures (not that they did).
I was half telling myself to take it easy but I knew I hadn't travelled this far just to jog around. I had planned to do this race even before committing to the Connemara Half in April, let alone DCM. Since I had to slightly alter the boards.ie plan anyway, to account for the holidays, I made sure I could fit it in, with a rest day after this week's LSR and a rest day tomorrow, and I had skipped one of the easier runs to make space in the calendar (see how I'm trying to escape Dubgal's wrath, in-vain, I fear...). Besides, the week marathon training in West Cork had gone really well and I felt/feel in great shape.
When the start came, two lads in red t-shirts set off at record pace. Myself and 4 others set after them, and within a few hundred meters, that was all the competitors I would see all race. The route has a nasty, nasty first km, a long hard drag, which has you gasping for air before you even got going. I was in 7th place when it finally levelled out and happy enough. I could see all the runners in front of me and knew I was going to catch one of the early leaders soon. I overtook him, and a young fella, before the 2km mark.
I couldn't believe I was 5th in a race but I knew I wasn't going to improve on it. Another young lad in front of me was only inching away, and a quick look over the shoulder learned I had nothing to fear. Still, I kept going as hard as I could.
Halfway between the third and fourth km marker, the young fella suddenly pulled over and started stretching. I reached him and managed "uualllwrighh", which he must have correctly taken for "are you alright" since he gave me a thumbs up and said to keep going. He soon caught up with me again. The 4th km is another b*tch of a drag, but as soon as we crested, I knew it was all downhill (having done a photo-recce that hillsiderunner would be proud of) from here so I put the hammer down. I caught the young fella again and shame-on-me, had no pity and didn't even look back.
Almost at the end, the course is back in the village and there's a very steep little uphill (sorry hillside, missed that) which nearly killed me. I took the last right turn and there was an official clock at the finishline, 22m0x when I could see it. I pressed as hard as I could and fell over the line, forgetting to garmin, in 22m27s. This, I add proudly, is a 3 second PB over 5k.
The red-topped guy that had led from start to finish came over and said something. It took a few seconds to get the Corkish-to-English(-to-Dutch) transliterator plugin to my brain to reboot but he says "you're third, well done". I reply, "no no, there's another guy in front of me, I'm sure of it, I'm 4th", and it turns out that guy took a wrong turn somewhere. So, to my disbelief, I was third. :eek::cool::D
My better half arrived soon after, we had coffee and cakes in the local village, chatted with the locals, and took the ferry back. Great day out, I can thoroughly recommend it, once we all nail DCM, I hasten to add.
Bere Island parkrun, 22m27s (PB :pac:), 4:29 min/km [7:12 min/mi].
Km-splits: 4:32, 4:41, 4:20, 4:56, 3:59
I may end up in trouble too but notwithstanding your going outside of plan etc etc etc, brilliant! & well done 0 -
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Ouch Paulers, hope you're not too sore today
Totally agree with Diego, this thread is a major motivation for me, and I'm pretty positive that if I make it to the start line, this thread and you lot will be a huge part of the reason.
Well done on the PB nop! I'm looking forward to concentrating on my 10km times when this is over
I'm sorry to be missing the Frank Duffy next weekend. I've never actually done a 10 mile road race. There's one in Kilkenny in November, it's the same day as a half marathon I was considering, but I don't know if four weeks is too soon after DCM. Sure I'll see later, there's no rush to register for those.
Off to the beach with the mutt now and then out for my run, I'm in wexford, and I've a hill workout to do during the week. Not sure where I'll find hills around here, if anyone has any suggestions they will be appreciated!0 -
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Hi BC , welcome again and thanks for taking the time to give us a bit more background. Never too late btwHi all,
I know I'm well late with this, but as mentioned above I only came across this thread today
What is your athletics background? Have you run before?What other sports have you taken part in and at what level?
up to a few years ago I wasn't really sporty at all. I took up cycling a few years ago and really enjoyed that, the most I cycled was a few charity cycles for work [40k and 80k].
Before 2014 I had never ran one step. I did the Operation transformation 5K training plan and run in february that year and got hocked. Due to an injury I had to stop running shortly afterward that. I got back into running again this year by doing the OT 5K again [5 mins faster] and I haven't stopped since.
Have you raced before? If so what are your PBs? (Date and distance please!)
My first ever race was the OT 5K in Feb 2014 [00:32:35] .... which spurred me on for the races this year...
Operation Trans 5K Feb 2015.... 00:28:32
Irish Runner 5 Mile June 2015 ...00:47:28
Fingal 10K July 2015 ....1:00:31
Do you still need to take walk breaks in your training ? (No problem if you do)
I have never had to take a walk break until last week when I tried gels for the first time and it made me feel really sick. I started a separate thread on that one!!!
How much training do you currently do ? Distances, cross training - whatever you think is relevant to your current fitness level.
I'm currently running 5 times a week. my short runs are between 4 and 6 miles but will increase to 8 miles in a few weeks. My longest long run so far has been 11 miles [should be between 12-14 miles, per plan]. Apart from running I do a small amount of core training on my off days, on the advice of a physio a few weeks ago. [lunges, squats, clamshell, standing hip abduction, bridges] .... thats about it.
I'm running at a 10min/mile pace and I seem to be able to keep it going even in my longer runs. My first 10 mile run was done in 01:41:59.
How many days a week can you train?
I started off with 3 times a week, two short and one longer run at the weekend. I plan now has me running 5 times a week.
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
I would like to finish in 4.30hrs , which fits in with my 10min/mile training pace. If all less fails and I completely lose it on the day, then under 5 hrs would be great.
What marathon programme are you following/intending to use?
I started around April/May with a plan using the AISCs phone app, but it didn't take into account the Dublin race series, which I'm doing. So I'm now following the 20 week plan for novices published in the June/July issue of the Irish Runner magazine. I like the plan and I'm following it pretty much exactly, bar a few tweaks to take into account my work pattern. I work shift work [12hr shifts, 3 or 4 times a week, which changes from days to nights every 4 weeks]
Well done on your success since starting OT5k training plan. It looks like you have the supplementary core etc work spot on too, well done. The only thing I would advise - and it has been said to you - is slow down. You are essentially training at PMP (planned marathon pace) but you don't need to do that! Marathon (novice) training involves lots of lovely easy long and slow miles....slower than your pmp. If you slow down your training runs to 10:45-11:30 m/mi pace, you will find that you will be able to manage your lsrs according to the plan (to answer your original question).
Have a look at these previous posts, they're on a weekly basis and you will be able to look back and forwards as you need without wading through the whole thread :eek: Don't be afraid to ask about anything that's on your mind, chances are somebody else is thinking about it too
T-17 Now is the time
http://www.boards.ie/vbulletin/showpost.php?p=96051326&postcount=1207
T-16 slowing down to go faster
http://www.boards.ie/vbulletin/showpost.php?p=96145807&postcount=1565
T-15
http://www.boards.ie/vbulletin/showpost.php?p=96220837&postcount=1790
T-14 links blank
http://www.boards.ie/vbulletin/showpost.php?p=96308236&postcount=2037
T-13
http://www.boards.ie/vbulletin/showpost.php?p=96395413&postcount=2294
T-12 back to the start
http://www.boards.ie/vbulletin/showpost.php?p=96485492&postcount=2534
T-11 Help I am eating the fridge!
http://www.boards.ie/vbulletin/showpost.php?p=96566801&postcount=2768
And a really really useful post:
Clearlier pacing post
http://www.boards.ie/vbulletin/showpost.php?p=96220748&postcount=1789
Hope this helps 0 -
Sounds like the boards pace run to me but I'm not familiar enough with the plan to comment about its purpose. It could be a tempo (faster than PMP run) but without seeing what's down for the rest of the week, I wouldn't like to say for sure. What's boss #2 (:p) got to say about this?Thanks Meno, question was relating to training runs after Frank
Duffy, it has slow, steady, slow. So just trying to get handle
On what steady is. So it is steady pace for Marathon training
Was asking about, should it not exceed PMP.
ThanksOk so, I won't go along. :mad::pac::D
Guidance is appreciated as always. I'm already looking forward to the Jingle Bells 5k and now the Alsaa races
No help on tape sorry araic, but hope it's all resolved soon. Do what the physio says and you should be grandBit annoyed with myself, thought I was great doing a session of lots of hill work a week or two ago. It was just before dubgal's good advice not to worry too much about hills for my first DCM which isn't very hilly. That one session had been enough to do damage though, had one sore shin afterwards, and ever since. It actually doesn't bother me while running so I've done some short runs since, mostly on grass (no hills!!) but I don't want to do more damage.
Visited a physio who said it was inflammation to the anterior tibialis fascia (ha think that's what he said!) but shouldn't be a problem for DCM and will hopefully be straightforward.
He used an ultrasound machine thing & massaged it (can't say i enjoyed that by the end!) and taped it with that kinesiology tape and told me Aldi/Lidl are selling it at the moment. He recommended I come back for one more session and if I buy the tape in the meantime he'd show me how to tape it myself. I can't see it on Aldi or Lidl websites though - has anyone seen it?
EDIT: Just spotted it on Lidl's website as a special buy from August 20th. I'll see if they already have it, physio seemed to think sohillsiderunner wrote: »Congrats on the PB, nop - lovely pace in that last km too.
Ah, will be a while before I am recce-ing again. Good bit of 'cross-training' this weekend minding two little "bundles of energy" while their parents are away. 4th nappy-bomb half an hour ago :rolleyes:
Circuit training?! :eek: :pac: Good luck, brave brave lady 0 -
Thanks Meno, question was relating to training runs after Frank
Duffy, it has slow, steady, slow. So just trying to get handle
On what steady is. So it is steady pace for Marathon training
Was asking about, should it not exceed PMP.
Thanks
Ah sorry, I totally misread that
For the purpose of your plan I can only imagine that steady means faster than MP but slower than HMP.
It seems that the idea for the Saturday runs is to fatigue you a little before the long runs on Sunday0 -
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Morning Novices, hope you've had a chance to lie in a little some time this weekend (says your 2xu/5s sleep-deprived mentor *violins*)
Toulouse, loved reading your lsr report, sorry for laughing in your moments of deep panic Hope you're not scarred from the experience!
Make sure your core and gym work is not tiring you at this crucial stage in training. You should really only need to top up your core for 15-20 minutes once or twice a week now, especially as you seem to have built up a solid foundation of core work. Same with gym work, think about winding it down to once (max twice) a week, save all that energy for running now. Sorry about this, but sacrifices gotta be made.....
Wolfyboy, hi and well done on the lsr. It certainly was slightly too fast but you are getting there. I know it's a tricky one but try establishing with your running partner/s before you start to run that your pace needs to be within a certain range (for you, starting at the slower end of the range and working down is recommended). You can also dazzle them with the science of why slower is best and that it will work a treat for them too
FD linked to the post I would too, thanks FD. Clearlier or Yaboya1, any advice for WB on running within zones please?
paulers....ouch ouch ouch hope you,ok now and not too sore today?!
nop...nop....nop.... :mad:.....no, not really, you're grand. Sure I knew about this Well done on the PB, especially after a lsr a few days earlier. That was the main danger really: running fast on tired legs = increased injury risk but I am sure you were very body aware throughout etc, and since. Plenty of very slow recovery runs for a few days now, ok Great report....and yeah, what did you do with him??!! :eek:
Emsy, ouch on the no sleep. Hope this improves. Lack of sleep is a real killer.
No need to race this weekend, it is only an optional add on. I certainly wouldn't recommend a PMP 10 miles at this stage, especially for HHN1 plan. Imo, just stick to the plan. A 10 mile PMP run is for much later in the plan and only for plans that have had a scaffolded increase built into it.
You'll be grand so sorry, no permission granted
Whoopsa, hi and well done, you sound happy with the 10 miles, good to hear Four weeks after marathon might be ok - not ideal - 5-6 weeks after would be better. The Pbs will literally be ripe for the picking at that stage 0
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