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DCM 2015: Mentored Novices Thread
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Thanks Dubgal - I'll do the strides on Thursday... 2m easy on Friday, hardly worth bothering to lace up for!
I love being on hollipops [(c) whoopsa] as I can get all my runs in this week
Question: who's doing the FD10M? What time are you aiming for?
I'm doing it as my only race-series event this year, number 4119. My "PB", such as it is, is 89 minutes from last year. I loved that race but was woefully underprepared due to a nasty cold that I couldn't shake for weeks. Since, I have done 10M during HM races in 82-83 minutes. So, I am going for sub 80 this year.0 -
Question: who's doing the FD10M? What time are you aiming for?
I'm going for 1:13ish. I did it last year in just over 1:30, and did the Trim 10m back in Feb in 1:18:21, so hoping to continue my improvement
I cleared out and started to fill in the "Upcoming Races" section of the spreadsheet to track times etc. for this and whatever races people are doing (TFGR is the other Novice who clearly spends all day idly clicking around spreadsheets and already added her race details too )
There'll be more than a few of us there on Saturday, how about a novices meetup post-race? Who's on flapjack duty?
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I'm going for 1:13ish. I did it last year in just over 1:30, and did the Trim 10m back in Feb in 1:18:21, so hoping to continue my improvement
I cleared out and started to fill in the "Upcoming Races" section of the spreadsheet to track times etc. for this and whatever races people are doing (TFGR is the other Novice who clearly spends all day idly clicking around spreadsheets and already added her race details too )
There'll be more than a few of us there on Saturday, how about a novices meetup post-race? Who's on flapjack duty?
Good work - added my info. Good plan re post-race meetup but in everybody's interest, I should not be on flapjack duty!0 -
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Also doing the FD 10 mile too. Not sure what time to aim for as I have never raced 10 miles before. I had been thinking of aiming for 80 mins but did a trial run on Sunday with some of the club (now that you mention it,one of which also has a very fine, tanned physique
) and we did it in 79 minutes so I guess I should aim for another 2 or 3 minutes taken from this.
So how do I find out in advance who the 3.40/3.50 pacers are so I can bribe one in advance for a piggy back ride if the going gets tough?
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[Deleted User] wrote: »Hey who's coming to sligo to hand me a flapjack at the finish line?
waaaaahhhhhhhhh
I'll keep you one, you can collect it on your way back 0 -
I'll bring the flapjacks!!
(If ye don't mind waiting for them!)
Not really sure what pace to pick either, any suggestions? I'm reckoning about 10min/mi and then speed up for the last few if I can but would love some input on that plan.
Hey Toulouse, here's my totally unqualified suggestion. Didn't you do the Fingal 10k in about 55 minutes? That's 8.49 min/mi? In that case I think you're selling yourself a little short with 10 min/mi.
The first 8 miles are quite fast (twice down Chesterfield, which is easy running, and up the North Road, which is uphill but barely noticeable).
However, the last mile and a half are a slow uphill drag, the Upper Glen Road. You need something in reserve for this just to not lose any time here.
I don't think you'll be accelerating during the last few miles (probably nobody will!), if you manage to keep steady pace you'll be doing well. Most of the elevation gain is in the last mile or so (+30m or thereabouts).
One of the more experience heads should give their input, but in your case, I'd aim for anything between 9.30 - 9.45 min/mi, and hope to keep that going all around. With all the longer LSRs in your legs in recent weeks, that should be achievable.
Looking forward to the flapjacks! 0 -
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So how do I find out in advance who the 3.40/3.50 pacers are so I can bribe one in advance for a piggy back ride if the going gets tough?
I'll definitely post up a full list closer to the time.
At the moment the pacers are in place; 3 per band for every 10 minutes between 3 and 5 hours and a load of subs. Most are boards posters.
The only problem is we are still 10 weeks out so there is a good chance that the names will be swapped around the bands or changed due to injuries. We should have a more definitive list 2-3 weeks out.0 -
Hi BC and you're welcome 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
Hi, When I say fallen short I meant that I hadn't completed the required distance. I have a 4 mile run scheduled for tomorrow evening after work, I will use this to practice running at a slower pace, I'll let you know how I get on
My last 6 weeks have looked like this
Scheduled versus Actually ran
15/08 - 14 miles v. 11 miles
08/08 - 12 miles v. 11.33 miles- this was the run that I used gels for the first time and had to stop twice. The last mile was just a walk.
02/08 - 10 miles v. 10 miles
25/07 - 8 miles v. 8 miles
19/07 Fingal 10K
11/07 - 4 miles v. 6 miles0 -
Chilli Con Kearney wrote: »Hi guys. Reading regularly and posting now and again. This thread is great for keeping up to speed with how people are doing, tips/suggestions and feedback!
Did my 18 mile lsr on Saturday which was good I think. Used gels for the first time and think they helped (got a box of isogels in Aldi - lime - didn't taste too bad actually)!!
How are people finding the extra mile or two on the lsr as we build up towards 20? After the 14 mile run my legs were very sore and a bit after the 16 again. I was very worried that I might not be able to build up over 20. Is everyone else hurting towards the end? Is it just something we have to get used to or are others flying it?? Thanks.
"No pain, no gain, Chilli".........or my favourite one "Pain is all in the mind!!" so you will be grand if you don't think about it
On a serious note, it is quite natural to feel soreness towards the end of your long runs and in the recovery period afterwards but it should have subsided before your midweek runs come around again.0 -
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Also doing the FD 10 mile too. Not sure what time to aim for as I have never raced 10 miles before. I had been thinking of aiming for 80 mins but did a trial run on Sunday with some of the club (now that you mention it,one of which also has a very fine, tanned physique) and we did it in 79 minutes so I guess I should aim for another 2 or 3 minutes taken from this.
So how do I find out in advance who the 3.40/3.50 pacers are so I can bribe one in advance for a piggy back ride if the going gets tough?
sshhhhh Fbot will get jealous.
You were very comfortable on Sunday, just hope you're taking it handy this week and you didn't leave it behind you
I'll talk to you next week about the 3:40-3:50 pacing gang - they're a great bunch.0 -
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You're not that far off schedule at all so panic overHi, When I say fallen short I meant that I hadn't completed the required distance. I have a 4 mile run scheduled for tomorrow evening after work, I will use this to practice running at a slower pace, I'll let you know how I get on
My last 6 weeks have looked like this
Scheduled versus Actually ran
15/08 - 14 miles v. 11 miles
08/08 - 12 miles v. 11.33 miles- this was the run that I used gels for the first time and had to stop twice. The last mile was just a walk.
02/08 - 10 miles v. 10 miles
25/07 - 8 miles v. 8 miles
19/07 Fingal 10K
11/07 - 4 miles v. 6 miles What's the progression like over the next 6 weeks?
mobfromcork wrote: »I'm missing the FD 10 mile this weekend (friend's wedding in West Cork) and the Dublin Series Half marathon in September (Ireland v Canada in Cardiff) but I'd like to do one race before the DCM as I haven't done one since a half marathon in early February.
I just want to see where I'm at as regards racing pace. I did the last half in 1:37:xx and want to see if I'm around that level now or how I should pace myself for the DCM. I don't want to pace too fast and blow up at 20 miles or go too slowly and not do all my training justice.
There is a half marathon in Carlow on the 27th of September, one week after the Dublin half. I could swap the two weeks of the boards plan and do the 20 miler in Cardiff on the morning of the Ireland match and the half marathon the following week. It would still leave me with 4 weeks before DCM all of which are tapering according to the plan. Does that sound ok or is it getting a bit too close to DCM?
Thanks
Mark
Hi Mark, it's a little close in my opinion but perhaps someone from the team would like to jump in here and clarify about the progression in the plan?
I understand that 5-8 weeks out is optimal for a pre-marathon HM but that even a very good half marathon at any stage in this window is not necessarily going to be a sure fire predictor either.
A HM can be used, if raced, as an indicator of how well training is going and also to confirm PMP/target.
Another option is to use it as a PMP training run, ie starting off at PMP and progressing faster as you ease into it (Hal Higdon recommends this approach for confidence boosting).0 -
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You're not that far off schedule at all so panic over What's the progression like over the next 6 weeks?
Hi Mark, it's a little close in my opinion but perhaps someone from the team would like to jump in here and clarify about the progression in the plan?
I understand that 5-8 weeks out is optimal for a pre-marathon HM but that even a very good half marathon at any stage in this window is not necessarily going to be a sure fire predictor either.
A HM can be used, if raced, as an indicator of how well training is going and also to confirm PMP/target.
Another option is to use it as a PMP training run, ie starting off at PMP and progressing faster as you ease into it (Hal Higdon recommends this approach for confidence boosting).
What was the quote you used from AMK - "you've got to keep the main thing the main thing" or something like that.
4 weeks is too close - I wouldn't even consider it.0 -
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