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DCM 2015: Mentored Novices Thread
Comments
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I read somewhere that you should weigh yourself before and after a run to see how much water your body is losing during a run. I have no idea if this is bullsh*t or not though!!!
Feena I bought this one for 8 euro in Sportsworld in Heatons, they have it on sports direct as well. I thought I would hate it but once I found the right place for it to sit (tight right up on my waist) I didn't mind it at all. It's 2 170ml bottles, I put a dioralyte in one as I seem to get quite sweaty
I didn't need it though like I said, but I would have on a longer run I think. 0 -
Experience has also thought me to err on the side of caution as the downside risk is much lower
Thanks FBOT. Appreciated. 100ml every 5km seems perfect. I want to nail the hydration regime down as I can run without water but will be very thirsty at the end. I recall the old saying that if you wait until you feel thirsty before you drink you are already dehydrated.0 -
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@TFGR: I'd like the to say the Physio will be grand, but I can't lie, If it doesn't hurt like a biatch at the time it's a waste of money, but it'll feel great the day after
I went to a female Physio thinking it wouldn't be as sore- how wrong I was!
Also, I don't think you need to be in your undies to get your legs mashed to sh1t, shorts are fine, and like a doctor, the Physio has seen it all before!!
When I go to Physio, I keep reminding myself that short term pain is definitely worth the long term gain. I wait with interest your Physio report!!
Thanks! I'm ready for the pain, I will probably cry but I do feel the need for it. My legs are screaming for attention! I did ask could I wear shorts and they said yes but I'd need to roll them up to the 'top of the legs' i.e the buttcheeks I have some boy short undies that I'll wear although they did say I'd be covered with a towel also. I decided to go with the guy there although I could've asked for a woman. I thought that maybe stronger hands would be needed to get to the muscle on me. He'll have to dig deep! :pac:
I will be sure to give a report after! I'm going Tuesday evening after work.After torn calf earlier in year & Achilies problems, I wear compression socks
& kensology tape on Achilies every LSR & has really helped, along with
Strength & flexibility excerise, great help, sports massages worth weight
In gold. Booked in for Tuesday myself. Best of luck.
I've heard of K-Tape but was never sure what it was quite for or how it worked. I'll ask the therapist on Tuesday about it.0 -
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This Fat Girl Runs wrote: »Thanks! I'm ready for the pain, I will probably cry but I do feel the need for it. My legs are screaming for attention! I did ask could I wear shorts and they said yes but I'd need to roll them up to the 'top of the legs' i.e the buttcheeks I have some boy short undies that I'll wear although they did say I'd be covered with a towel also. I decided to go with the guy there although I could've asked for a woman. I thought that maybe stronger hands would be needed to get to the muscle on me. He'll have to dig deep! :pac:
I will be sure to give a report after! I'm going Tuesday evening after work.
I've heard of K-Tape but was never sure what it was quite for or how it worked. I'll ask the therapist on Tuesday about it.
I used to think was a placebo, not sure of exact science but does
Work, u can buy pre cut or cut your self, some good instruction
U tube, easy to do, seen Aldi or Lidal selling for about 3 euro pre
Cut for 6 strips, I usually buy roll & cut as needed, local chemist
Has rolls for about 8 euro for 5 meters. Not all physios do it, my
Guy belives in strength & rehab, also try hot water bottle on calf
Or mrsmc,tiger balm. Both seem to work0 -
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Nice running and pacing conor and yes, that last mile was always going to hurt! I had a similar finish with my lsr on Friday....While I'm here, may as well do a quick LSR report....
17 miles in 2:47... route is pretty flat (Clontarf prom out to Sutton and back), but I stretched this one out by running up to Howth golf club, so a decent uphill stretch at the halfway mark.
The last mile was a real killer, haven't really struggled like that on any LSR yet. Didn't quite hold the pace, but that mile includes a fair hill up into the estate. Took a gel on my last two LSR's (14m and 15m) but I left it this time, even though I had one with me.
1 - 09:37
2 - 09:48
3 - 09:44
4 - 09:44
5 - 09:42
6 - 09:55
7 - 09:49
8 - 09:56
9 - 09:42
10-09:42
11-09:43
12-09:42
13-09:46
14-09:44
15-09:33
16-09:39
17-10:13
Nice running G, no ill effects after yesterday's run?!LSR done 8.30 this Morning 2.35 hrs 16 miles, longest time on feet
By far up till now, avg pace 9.41, poriridge & banana for breakfast
No ill affects.
Started nice and slow, we decided to do 6 w/u 6 PMP 4 cool down
3 in running group today, and commited to LSR's up till marathon
& may gain a 4th, must say running with group makes time fly.
Bit aprahensive about picking up pace from slow to fast, so warm
Up miles crept up little in pace as we got into run, hard to get
Pacing just right, but all learning curve. Quads little soreer than
Usual, but all else seems fine. Run fairly comfortable all throughout.
Splits
10.46
10.37
10.04
9.57
9.54
9.51
8.50
8.44
8.50
8.41
9.14
9.03
10.11
9.58
10.05
10.17
Great report and yes, hubby is right here. Well done on the milestone (15 of them!) and as you said yourself, it was a tough week on the plan.15 miles LSR done. Today was a milestone have never ran 15 miles before (Yay me !!) and I also had to 6 miles at PMP another first. Well that was the plan anyway. Got up at 7 am which is now my usual LSR routine for porridge, cuppa tea and a berroca boost, 30 mins stretching and foam rolling and hit the road at 9.30. It was a beautiful day in Clontarf if not a bit hot, but we can't complain about that. I was very luck today I had a little relay team with me 3 running buddies from Park Run (including Mrs KennyG) decided to keep me company a various stages of the route so I had someone with me for the full 15 miles, made the time tick away much quicker. My first 7 miles were to be run at 11.08 to 11.51 range and then the next 6 at 10.18 which is my PMP. The MP miles didn't really go to plan didn't actually hit MP at all, see splits below :
Mile 1 11.01
Mile 2 10.44
Mile 3 11.14
Mile 4 11.04
Mile 5 11.20
Mile 6 11.09
Mile 7 11.17
Mile 8 MP 10.30
Mile 9 MP 11.01
Mile 10 MP 10.45
Mile 11 MP 10.39
Mile 12 MP 10.55
MIle 13 MP 10.39
Mile 14 10.26
Mile 15 11.16
As you can see from the splits the MP didn't go too well for me. My stomach started to cramp at mile 14 and I was thankful I only had 1 more mile to the house ! I found myself beating myself up about this as a result worried about the MP on the day and the stomach cramps and how you would deal with this on race day .... yes I am a bit of a drama queen. But as the hubby pointed out 15 miles is a milestone, I had a good run, enjoyed the company this morning, so not to beat myself up about it, in his head I am sure he is saying ..... its going to be a long 10 weeks of emotion !!! Anyway having had my chocolate milk a shower some stretches and time to reflect, this week saw quiet a bit jump in my weekly mileage (33.5 last week to 38 this week). My mid week runs went from 4 miles to 6 miles and my 5 miles went to 8 miles and then the LSR also increased. I have learned from this week that stretches and sleep are as important as getting the miles in and I can say hand on heart both these suffered this week just due to time commitments - need to make more time for these. From reading all the logs I think a lot of us are worried about MP on the day and how we will manage it, but as DG says we gotta trust in the plan. Anyway after all that rambling above, I am now feeling great I got my 15 miles done, will work on the MP over the coming weeks it was only week one doing it, baby steps ! lots more stretches and sleep particularly when mileage increases and will review the previous days diet to see if that effected the stomach today. Happy running everyone, only 10 weeks left !!!
Good approach TFGR hope you're feeling ok this evening! I see you've had good advice about the practicalities of the massage. Remember, breathe and relaxThis Fat Girl Runs wrote: »Here's my LSR report for the week.
Planned 14 miles but agreed with my coach to ease into training after my impromptu break so ran/walked this one. (A note on my break to clarify; this break came 19 weeks into my marathon training. It wasn't planned and I needed it more mentally rather than physically. It wasn't an inactive break, I just didn't get any runs in. All in all I missed 3 runs on my plan but I got in a lot of mileage just by walking on my holiday. If I had been following a more traditional plan or had started later in the year, I definitely would NOT have taken the break!).
Ok, having said that, here's the LSR report!
So I had breakfast at 7am; tried a new overnight oats recipe and I like it a lot better than my old one. It's made with oats, flaxseed, chia seed, coconut milk, almond milk and dried cranberries.
Went out a little later than I planned but was eventually out the door by around 10am. Weather was warm and sun beating down at some points but mostly overcast so wasn't unbearable.
Mile 1: 16:10 (warm up)
Mile 2: 14:11 (run)
Mile 3: 16:30 (walk)
Mile 4: 14:03 (run)
Mile 5: 14:15 (run)
Mile 6: 17:01 (walk)
Mile 7: 14:57 (run)
Mile 8: 14:42 (run)
Mile 9: 14:34 (run)
Mile 10: 18:18 (walk+stop at shop to buy water)
Mile 11: 15:43 (run (ish))
Mile 12: 14:47 (run)
Mile 13: 15:02 (run)
Mile 14: 17:41 (cool down)
I finished in 3:38:00
I ended up running the wrong route and having to make it up as I went along. I turned onto South Circular Road (between miles 10 and 11) when I should have kept going. Luckily I'm familiar with the area as I live near here so it wasn't hard to make up the miles.
Just after mile 9 I nipped into a Topaz to get a bottle of water. I still had some in my handheld bottle but I was craving cold water, mostly to dump on my head as I was hot. Very glad for the tip to bring money and a leap card!
All in all I drank about a litre of water on this run.
Mile 11 had a wicked downhill stretch so I had to slow down a lot as I could really feel it in my calves.
I took an Isogel at miles 5 and 10. I definitely needed it towards the end, you can see my pace getting slower and slower! But as always, I knew if I just kept moving I would get to the end, and I did.
Stretched for a good 20 minutes afterwards. Recovery lunch is wholewheat toast with avocado and poached egg.
Sometimes I finish a run and think 'did I really just run 14 miles? Where did the time go? What was I even thinking during the run?!' Looking back over my splits and seeing it all mapped out for me on Strava makes it a lot more real for me.
Well done on all the LSR's guys. It's great to read the reports, see what everyone else is doing and get some tips! I really appreciate this thread
Yup, you're definitely in good shape, deadly solo run, well done! You could probably start thinking with some degree of certainty about the 3:45 mark but how much under or over that you go will depend on the endurance you can build over the next few weeks. Don't sweat it on the training paces, I know you're following a different approach but don't be afraid to hit the slower end of the range for some of your runs. If anything, it will help you recover quicker so you can move on to the next session in better condition. Well done again and enjoy the lambAm I living in the same country as the rest of you - the weather in Cork is absolutely CACK!!!!
My plan has a HM race scheduled for today (last race of any description before DCM).
Plan was to get up at 7, be on the road for 7.30 and be back home by 9.30 ( to coach daughters football team at 10.45)
At 7am it was a little wet and I was a little tired so I said I would get some additional rest (rest is good yeah???)
Decided to use football training as a w/u - so got out on the road around 1.30.
I had planned to aim for 8.00m and a 1:45 finish time. It was difficult to get going as you don't have the adrenaline surge of an actual race itself. Decided to really push myself in the first couple of miles and see if I could settle down into a good pace. First 3 miles in around 7:40 average (still haven't found my Ant USB for Garmin so am working off what I can remember from splits). Breathing at this stage felt great, but legs were a little sore.
Then.... The heavens opened up and I got absolutely soaked.... And this then happened Every 20 minutes for the rest of the run!!!!
My brand new Asics nimbus were squelching after each downpour (conditions were more suited to my Salomons than the Asics)
Decided to HTFU and put the head down (sorry DG - I meant to say head up, shoulders back and smile) and give this a lash.
I think I completed the first 10.5k in around 48.50, and was happy with that, but didn't know if all the slower training was going to help me with a negative split. Upped he pace to around 7.25 and after a brief bout of flatulance which I thought would necessitate a detour I recovered strongly and felt great running from miles 8-11. Last 2 miles were all about driving for home and did them in around 7.05 averages. (Some of these paces times I can't guarantee as the brain tends to only focus on what it really needs to do during a race , even if it is against myself)
Anyway - the only number I know to be true.... Completed the 13.1M in 1:38:08, and a very happy chappy I am too!!
Legs sore now, and lots of stretching required as DOMS are absolutely on the way.
I was happy that the HM was planned at this stage of my training, gives me some reassurance that I'm in pretty good shape while having covered a good few miles in the last 5-6 weeks. From now on the LSR's increase (starting with 16M next week), so I'm going to stick to the plan. I have been going a little faster than the pacing in my plan, but it's not impacting on my ability to do it and my body seems up to it.
A lot of work to be done in the next weeks, but completing my first marathon (and achieving a sub 4 hour time) looks to be doable if I keep up the work!!!
Well done to everyone with the LSR's... You all seem to be about a week ahead of my schedule and your feedback really helps as I go into each new week!!
Thanks everyone....... And now it's time for the Hurling and a leg of lamb I've had slowly cooking in the oven for 7hours.
*Probably*, look, you're improving exponentially so your target time is probably going to shift a little quicker than some....however, your endurance is still in question but we can look at realistic outcomes closer to the time. In the meantime, peaking too soon and subsequent stagnation are still very real possibilities so just bear that in mind...And make sure you're getting plenty of rest.....I continued my "doing a bad job of following the boards plan" running, and did a 20 mile LSR this morning - I headed out of the Metropolis of Swords down past the bustling sea port of Malahide, through the Costa Del Portmarnock and ended up in the foothills of the Howth mountains before turning back and retracing my steps. There was a slow mile back on the coast road between Portmarnock and Baldoyle as there's no path so I was hopping in and out of the grass verge as traffic and bikes went past (I was travelling on the side of the road against traffic). I was glad when the clouds rolled in on the second half of the run, it was getting pretty warm. Fuel-wise I had porridge and coffee an hour or two beforehand, brought two water bottles in a belt and two high-5 gels, which I necked at around the one and two hour marks respectively.
Pace was 9'09, with a negative split of 54 seconds, speeding up towards the end and the final two miles the fastest (8'29 and 8'38). My legs weren't too bad at the end, definitely the hardest effort I was putting in was with my breathing - I'm not sure whether it was because I was tiring or that I just needed to breathe a lot more at that stage of the run. Overall happy with how it went, probably a little faster than desired :rolleyes:
For my next LSR in two weeks I'll do a hillier route as this was all pretty flat.
Sounds like a gorgeous run and well done on getting yourself past miles 15-17mobfromcork wrote: »My LSR was quite similar to Singer's experience above. I did my LSR today as my legs felt very heavy yesterday for some reason. I did some foam rolling (which I have neglected a bit over the last week or two) and went for a short family walk. I ate a good lash of pasta last night with some beef in prep for today's LSR. I normally have a predominantly vegetarian diet as my partner is veggie but have started to eat a bit more meat over the last while in order to up the protein a bit. I had a big bowl of porridge and a coffee at 6.30am (3 year old in the house) and went out to a local woods so she could go for a cycle and I walked the dogs for around 4-5km. Came back, got changed had a banana, put the water bottle and a packet of Haribo in the bag and headed out at around 10.45.
I've just moved to Carlow town so am finding my way when it comes to LSR routes but I decided to go straight down the Barrow Trail from Carlow to Goresbridge today where I would be kindly collected after the run. Brownie points for leaving OH have a sleep in recouped almost immediately.
It was warmer than expected today which was lovely for the scenery but not so much for the running experience. The Barrow Trail is an absolutely brilliant place for running. Pretty much flat with mainly good track/trail and some gravel paths. It runs alongside the river and is really scenic and tranquil with enough stuff to keep you interested in your surroundings as you're trotting along. I had done the start of it before and just tipped along on auto-pilot and focussed on breathing.
'm probably preaching to the converted here but I was surprised at how few people I met on the trail today. I only passed a handful of people over the 19 miles on a nice Sunday in the middle of the summer on a track that's good for walking, running, cycling and a river that's good for kayaking. Maybe we under-utilise some of our outdoor facilities in Ireland in general.
The few people I did meet were friendly and a welcome distraction from my brain. Even a quick 'hello' as you're passing or a few words exchanged helps to break up the miles a bit. I didn't take any gels today even though I had them in my bag. I had 750ml of water over the run and a small handful (about 6 jellies) of Haribo at mile 10 and mile 15. I don't think they did anything much for my running but they definitely gave my mouth and brain a little lift. My PMP is 8.00 per mile and most of my splits for today's run were all within 10 seconds of 9.00 per mile. Average pace overall was 8.51 per mile.
I found miles 15-17 the hardest but found another gear or attitude maybe for the last couple of miles and bounced along again. Was happy enough to reach the end. I still had juice in the tank though and I kind of know that on the day the jump from 20 mile training runs to the full 26.2 will be tough but bearable.
Good to read people's reports and experiences over the weekend. Some interesting stuff. I only did 4 days this week as real life got in the way but will try and get out for the full 5 next week.
Mob Good solid pacing too!
Oooh well done but how are you feeling now?! You're not having much luck on the old food front are you?Deleted User wrote: »Wasn't well all day yesterday so had to do my run today.
30 minutes @ easy HR
5 x 5 minute intervals @ marathon HR with 5 minutes rest
15 minutes easy
Took me absolutely ages to get out the door. This was an easy peasy run but I couldn't just stand up and go. I felt a hunger pang and thought I better get the feck out.
This running lark is so psychological. In my head I only had to run 55 minutes, because the 5 minute recoveries and the warm down don't count, right? :pac:
I was a bit bored for the first 30 minutes. Just wanted to get going into my intervals. I missed the beep on my watch for my second recovery so ended up doing 15 minutes of marathon HR in a row but ssssshhhhhh don't tell anyone.
I miscalculated the distance a bit so had to run past home for a km and come back, again, psychological - I was absolutely grand til I passed that point and then just wanted it to be over.
I bought a belt last week to carry water and it's actually not too bad at all, I didn't need to take a drink but it was nice to have it there and I'll use it on long runs from now on. Not sure about race day though.
I was absolutely starving by the time I got back, had a kinetica shake (I'm not at home so o smoothie maker
) by the time I got dinner I felt really really nauseous and haven't been able to eat without feeling like I'm going to puke (sorry), I need to eat goddammit 
Great stuff ZVY and well done on slowing downDid my lsr in the Phoenix Pk from 8:30am. Beautiful day for it. Felt the heat a bit towards the end. Was meant to run 12 miles, but was running with a friend & we just did 10. Slowed the pace right down (6:12/km) which is my slowest lsr to date.
Felt grand afterwards. No aches or pains. Long may it continue!
Really looking forward to the 10 mile race series at the w/e.
Yes, definitely pic please, aw poor lil toeI've been looking at my plan and there are only 6 more lsr between now and DCM as the 10 mile and Dublin HM take away two weeks so I'm starting to worry that I won't have enough practice at the longer distance. I have someone that I can run 10 miles with at a nice 10 min/mile pace on Tuesday evening so I was sort of (totally) thinking that it would be a good chance to get my 17mile lsr done (I'll do 7 miles on my own before I meet her)and then rest really well between then and the 10mile on Saturday. Otherwise, I'm cutting it really fine to get my lsr up to 20mile and then get three of them in? Did my last lsr on Thursday and then just did my usual training with the club yesterday and today so legs feel fine as they are well used to it.
Also, I'm sure you all want an update on my poor little toenail :pac:
Unfortunately, it seems that the lock lace thing was just too late for the one on the right :eek:
Should I post a picture?:D
On the lsr front, I get you but a lsr Thur, then Tue, then race Saturday is waaaaaay too much :eek: Quickest road to injury IMO. Do you want to post your schedule including an overview of your lsrs to date and we/someone can have a look? Don't forget, you still have a couple of weeks after the HM too so all is not lost
Still, very good going. Well done. How are you finding the hike in mileage and lsrs?Week 3 of 12. 44.6 miles
Tuesday: 8.3 miles/8x100m strides@8:34 GA
Wednesday: 5 miles @9:26 Rec
Thursday:11 miles @8:31 MLR
Friday: 4 miles @9:26 Rec
Sunday 16.3 miles/10.3 miles @PMP @7:52 LSR
Splits:
8:57
9:01
8:36
8:20
7:58
7:42
7:28
7:32
7:31
7:38
7:34
7:30
7:36
7:30
7:35
7:32
7:32
PMP pace is 7:30
Very warm conditions and a bad route choice made this a tough LSR this morning. I have the same looped route i do every week for my LSR that i can add extra miles to when required. There are a few hills on route that are grand on a normal LSR but these hills feel like mountains when your running PMP miles:(.0 -
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This Fat Girl Runs wrote: »Thanks! I'm ready for the pain, I will probably cry but I do feel the need for it. My legs are screaming for attention! I did ask could I wear shorts and they said yes but I'd need to roll them up to the 'top of the legs' i.e the buttcheeks I have some boy short undies that I'll wear although they did say I'd be covered with a towel also. I decided to go with the guy there although I could've asked for a woman. I thought that maybe stronger hands would be needed to get to the muscle on me. He'll have to dig deep! :pac:
I will be sure to give a report after! I'm going Tuesday evening after work.
I've heard of K-Tape but was never sure what it was quite for or how it worked. I'll ask the therapist on Tuesday about it.
Yep I usually get taped after my sports massage on my calves I find it good. I've been also putting tiger balm on my calves before long run think it has the same effect as the hot water bottle KennyG mentions above.0 -
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Good approach TFGR hope you're feeling ok this evening! I see you've had good advice about the practicalities of the massage. Remember, breathe and relax
Thanks! Legs felt ok, just the usual tiredness. Today isn't too bad, though I am a little stiff when I get up from my chair at work! Takes a moment to straighten up properly! Definitely feel the sports massage is a 'grin and bear it' necessity so yes, will breathe deep, relax and remember it won't hurt forever! 0 -
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Nice running G, no ill effects after yesterday's run?!
No ill effects, have to review program in morning when awake
instead of Night time, Managed PMP part of Run yesterday easier
than expected, but won't get ahead, plenty of test ahead, nice easy
week this week leading up to Frank Duffy.0 -
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Hey rega, thanks so much for that!! Hope everyone following the HHN1 plan gets to read this...PROOFI haven't posted here before but I've been following the thread since the start. I just wanted to reassure a few people about planned marathon pace who are following Hal Higdon 1.
I was a bit worried this week that I hadn't done a single pace run since I started hh1. Especially as I was running the Clonmel Half Marathon this morning.
My pmp is 9 minutes per mile so my runs so far gave been between 10 and 10.30 mins per mile.
I lined up behind the 2 hour pacers and must admit I found the 9 min pace a bit daunting for the first two miles. I think it was just my body warming up as after two miles I was grand and ran a nice steady race to knock 90 seconds off my half marathon pb to finish in 1:58:25.
Happy out with that and reassured that I'm doing the right thing in following the plan to the letter. The plan works, has worked for thousands and will work for you
You can do, outforarun - I think - does this but only if you really really want to. Who wants to get on scales twice a day??!! :eek:Deleted User wrote: »I read somewhere that you should weigh yourself before and after a run to see how much water your body is losing during a run. I have no idea if this is bullsh*t or not though!!!
Hi BC and you're welcomeThanks very much for your reply [and to the previous poster who replied to me about slowing down also. I will try my best to go slower, but I sometimes feel that if I go any slower that I'm not actually running anymore, but walking.
I'm kinda getting a bit worried, that even if I do get the hang of the LSR with a slower pace, that I may not have enough time to get in enough LSR's before the big day, as I've fallen short on my last two long runs.
Anyway I will read up on the links you've posted as a starting point for all my questions. Running slower than your 'natural' or current pace can seem difficult but you just need to practice and it will get easier, promise How would you describe your stride: long, short etc? When you say fallen short on the recent lsrs, do you mean not completed or not done at all? Missing two long runs, while not ideal, is not the end of the world. Could you give us an overview of the last 6 weeks long run progression please? TIA
Absolutely denis and can I add to that, on the day, you need to keep a sharp eye on weather conditions and have a fair idea of how you respond to them. Last year, during training, I generally never took/didn't need any liquids until after 90 mins or so. On the day, heat and humidity had me gasping at three miles! DisasterFeena, I have found in endurance sports that it is better to take in water at about the rate that you outlined once you are well hydrated to start with. Gulping water before an event to hydrate or doing the same during an event appears to trigger an oversupply response from my bladder pretty quickly. For me taking smaller amounts of water appears to work more naturally with my system and loo stops are non-existent. Temperature, pace, etc determine more or less water intake but the difference for me in Ireland is minimal and reasonably predictable.
Toenail......just paint all your toenails to match the bruised one!!!!!!I woke up with a pain in top of my foot on Sunday, after Saturday's lsr. It didn't feel too bad and it has subsided a good bit now, so I'd say it'll be fine. I had a complete rest day yesterday, so I'll test it out this evening.
But I'm starting to get a bit paranoid about injury now. Anything half serious that could put me out for a week or two at this point (T-10 weeks :eek:) might scupper the whole thing!
Oh dear....do let us know how you get on tonight....and if it doesn't go away by wednesday, have it seen to, sooner rather than later. Any idea of the moment this might have happened? Were your shoes comfortable all the way round the lsr Saturday?0 -
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Do pacers run at a constant pace?
For example, do the 4 hour pacers run at a more or less constant 9:09/mile or will they take the conditions into account e.g. be a bit slower on the uphills and faster on the downhills etc?
If they do have a race 'strategy', do they tell the people they are pacing what to expect?
This one's for meno, FBOT, AMK etc Although this lot of pacers generally spend too much time eyeing each others muscles and tans up.... 0 -
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This one's for meno, FBOT, AMK etc Although this lot of pacers generally spend too much time eyeing each others muscles and tans up....
If fairness you have seen AMK how could you not be distracted;) If only he pacing was as good as his tan choice
The instructions given to DCM pacers will be to run even pace and come in 30secs under target time.
There is a rumour that Meno will be among the 4hr pacers this year so he might be able to give more specific guidance on the strategy....4hrs pacers are also likely to include DCM pacing legend Marthastew so that will be a solid group.
Not that I am bias but DCM pacers have a great track record so you will be in good hands if you choose to join one of the groups.
It is also useful to remember that you don't have to be in their pocket. It was once put to me that you should put the pacers on a imaginary string and let it out and pull it in as suits you. You may decide to go easier on particular uphill section and then claw them back afterwards. Understand your strategy as well as theirs and let them help you rather than dictate to you. You will know what suits you so don't forget that.0
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