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DCM 2015: Mentored Novices Thread
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Hi JacEim, glad to hear the recovery's going well after your exertions at the weekend
Brave man doing the ice bath! I think Myles Splitz posted something to do with new thinking on icing injuries (timing/length of icing) and I wonder if a similar approach applies to icing after sessions?
You're following the asics sub 4 programme aren't you? Are those strides a usual feature of the plan? When you say 4 pace, I'm guessing you mean 4m/km? Sorry, you're talking to one o dem damn imperialists
For your lsr, I'm thinking that a lsr based on a sub 4 would have you in the range of 6:04-6:31km and a 3:45 would have you at 5:45-6:13km so you could split the difference and range it from 6:25/km starting out and ease into it until you feel warmed up and comfortable down to 5.5x.
Take it easy for this first jump in lsr, especially as you've had niggles this weekend. If it goes well, you can always think about progressing down the paces further but for now, focus on the slow-twitch conversion side of things
Thanks DG
Yep - I'm on week 7 of the Asics sub 4 plan and every Tuesday seems to be an interval night, tonight's pace was supposed to be at mile / 5k pace so was running at 4.00 min km's (6.26 min miles). I find that the pace really helps get the tightness out of my legs from the LSR. (I'm really looking forward to focusing on 5k- 10M training and racing after DCM as I think I can really improve these with the marathon 'base' training)
Your idea re LSR makes sense, if I can be disciplined enough for the first 4-8m I can then try to run sub 6 for the second 8m... Negative split while getting the time on my feet and not putting too much stress on the body..0 -
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Deleted User wrote: »Is anyone else on an easy week this week because they're racing at the weekend? Are you feeling really lazy and even a bit tetchy? Yesterday was just half hour easy plus hill intervals and tomorrow just 20 minutes with hill sprints and that's it til the race. I don't like it.
I can't WAIT for the taper to start 0 -
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[Deleted User] wrote: »Is anyone else on an easy week this week because they're racing at the weekend? Are you feeling really lazy and even a bit tetchy? Yesterday was just half hour easy plus hill intervals and tomorrow just 20 minutes with hill sprints and that's it til the race. I don't like it.
Yeah, am feeling guilty about the lack of miles. But anyway, my calf is a bit tweaky after yesterday's 6 miler (which was awesome in the sun btw!!) so I have no option but to rest it.
Might do some bodyweight resistance stuff later to keep me occupied until Bake Off starts 0 -
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This Fat Girl Runs wrote: » Well, there was one knot that he hit and it felt like he was driving a hot nail through my leg. That was...agony! It was a weird mix of tolerable and intolerable. :P
That's more like it 0 -
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Yeah, am feeling guilty about the lack of miles. But anyway, my calf is a bit tweaky after yesterday's 6 miler (which was awesome in the sun btw!!) so I have no option but to rest it.
Might do some bodyweight resistance stuff later to keep me occupied until Bake Off starts
Same here, apart from the Bake Off
I did two really easy 5Ms on grass and am surprisingly niggly afterwards. Today's run got postponed as a result
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Yeah, am feeling guilty about the lack of miles. But anyway, my calf is a bit tweaky after yesterday's 6 miler (which was awesome in the sun btw!!) so I have no option but to rest it.
Might do some bodyweight resistance stuff later to keep me occupied until Bake Off starts
I had to do 4 miles easy last night 8 miles tonight 4 miles tomorrow night was surprised would much prefer to be resting up for sat !!!0 -
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5 miles done. It was very muggy out there, and didn't feel too comfortable for the first 2 miles, but my breathing was fine. I'm feeling some small niggles in my glutes, so I'm going to start concentrating some stretches there for the next few days.
Just looking at my splits - I was 10:19 for my last mile, and I thought that Dubgal was going to kill me. Then I remembered that I threw my 5 x 100 sprints into that last mile. *phew* 0 -
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Have been pondering this one nop as you ruled yourself out pretty quick. Remind us how many of the race series events you are doing, excluding October? 😆
Too much time on your hands, aquinn? I am doing just this one...!G'wan! You might like it
That may be true, but can't guarantee anyone will like the end-result. But sure, might have a go. The 6yo loves baking.0 -
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Well, after yesterday's sport massage I approached tonight's 6 mile hard run with caution but all went well. Phew! Legs are tender but actually feel better than they have in a long time. Neck and shoulders a little awkward, feels like a crick in my neck from sleeping funny. It's nothing new and it's a bearable ache so I'm ignoring it.
Anyway, the run went well but I found my progression of thoughts during the run was funny...in hindsight! Thought I'd share because maybe I think I'm not alone? I wanted to keep to a pace of around 13:40 minute miles so I'm happy enough with tonight's running. Anyway, here's what I was thinking...(the condensed version!)
Mile 1: 17:01 -Warm up, nice. It's ok to go slow! Don't feel guilty!
Mile 2: 13:42 -Yikes, this is hard. Why is this so hard? It shouldn't be this hard?! I suck! :mad:
Mile 3: 13:48 -Still hard but gotta remember, keep the hard runs hard. Yup. This is hard.
Mile 4: 13:40 -Getting better, running tall, head up, sm...woah am I at 4 miles already?
Mile 5: 13:23 -Wheeee, I'm flying!! Oops...running too fast...Dubgal's gonna kill me!
Mile 6: 15:34 -Cool down FTW! But man I could've kept going!
Funny how things can change, eh? :pac:
So after all that, I came home, stretched and foam rolled and feel pretty good.
Tomorrow is an 8 mile easy run. We'll see how it goes!0 -
Well done, glad to hear you've had a successful slow run! You're not alone, quite a few others here have had difficulty slowing down so you've done well
On my recovery runs(PMP +2 mins) i find it very difficult to maintain my form, i slouch, my feet slap of the ground, its just a hard slog. At the moment i dread the recovery runs. All other runs are grand and i definitely run more freely.
Could i be running too slow? Is it because my recovery runs are after a hard run?
Anyone any advice or tips on maintaining form on slow runs ?0 -
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KingMambo26 wrote: »Yesterday I actually had quite a strange run. Started really well running semi-naked and feeling good. Then I realised I was running quite fast (5:28 at one point) and spent the rest of the time holding back which put me in a bad mood. I wasn't naked anymore but checking my Garmin all the time. I ran the strides and that brought me back to a meh feeling. Forgettable run altogether.
Hey KM, sorry to hear you had a meh run (had one myself tonight so full sympathy to you ). So you had got down to PMP because you were feeling good. Perhaps you could take a little positive out of that?
There are going to be days when you just can't 'read' your pace and that's fine...you're only a toddler-level naked runner in the evolutionary scheme of things :pac:
I know it is frustrating to hold yourself back but try tell yourself how great this is next time. I have come to really enjoy the feeling of 'wow I could go so much faster here...but I'm not and I'm going to finish this run feeling strong, not wrecked'. And the bonus is, you get the same value from the run in development terms than if you'd wrecked yourself. More in fact, because you can now approach the race/lsr etc at the weekend with fresh legs.
On a technical level, next time you need to slow down, try maintaining the same cadence but shorten your stride.
Question, was your garmin on average pace or....?0 -
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Good call. Just be especially aware of pain that increases as you run. Where is the niggle btw?Same here, apart from the Bake Off
I did two really easy 5Ms on grass and am surprisingly niggly afterwards. Today's run got postponed as a result
Sounds like my weakness. You should see the state of me trying to do my side dips in front of a mirror and trying to keep my knee from going inwards....neilthefunkeone wrote: »Along the lines of a weak muscle and causing my knee to slightly bend inwards when putting pressure on it.. So a few strengthen exercises for hamstring and.. arse!!
Is he cracking the whip too hard?! But I suppose 8 miles is *easy* now you're up to 15.......I had to do 4 miles easy last night 8 miles tonight 4 miles tomorrow night was surprised would much prefer to be resting up for sat !!!
It's the sprints bit that drew my attention!!! Tell me you meant strides chrislad.....eh eh?!5 miles done. It was very muggy out there, and didn't feel too comfortable for the first 2 miles, but my breathing was fine. I'm feeling some small niggles in my glutes, so I'm going to start concentrating some stretches there for the next few days.
Just looking at my splits - I was 10:19 for my last mile, and I thought that Dubgal was going to kill me. Then I remembered that I threw my 5 x 100 sprints into that last mile. *phew*
Yup, chalk it up but absolutely delighted with your headphones conversionMaybe it was just the muggy weather today, but I couldn't get going for the first 5 of my 10k run today.
Two things were different : 1) I had breakfast and then ran an hour later, which is not something I usually do
2) for the first time since week 2 I brought music with me. I found it a complete distraction and after 4km had turned it off again, after which I could become more focused on the run and enjoyed it so much more. I can say that I don't think I'll ever bring headphones with me running again!!!
I know there will be bad training days during the plan, hope this is my worst one, but at least it's done, and with something positive taken from it!!
Cool so you pretty much did a PMP run plus warm up and cool down? Yes, the fourth mile of the tempo was fast but that was ok, you were well warmed up and the legs were on a roll. Perhaps the reason you found the first mile of the tempo so hard was that you increased the pace by nearly 3.5m/mi :eek:This Fat Girl Runs wrote: »
Mile 1: 17:01 -Warm up, nice. It's ok to go slow! Don't feel guilty!
Mile 2: 13:42 -Yikes, this is hard. Why is this so hard? It shouldn't be this hard?! I suck! :mad:
Mile 3: 13:48 -Still hard but gotta remember, keep the hard runs hard. Yup. This is hard.
Mile 4: 13:40 -Getting better, running tall, head up, sm...woah am I at 4 miles already?
Mile 5: 13:23 -Wheeee, I'm flying!! Oops...running too fast...Dubgal's gonna kill me!
Mile 6: 15:34 -Cool down FTW! But man I could've kept going!
Funny how things can change, eh? :pac:
So after all that, I came home, stretched and foam rolled and feel pretty good.
Tomorrow is an 8 mile easy run. We'll see how it goes!
A more gentle transition will hurt less. That may mean increasing your warm up by half a mile or so so that you can gradually ease up to tempo pace. Well done. Still not sure about following a pace-type run with eight miles though. I'd prefer to see a 35-50 min recovery run before tackling 8.
PMP + 2 mins is a big gap. Is this the pace recommended by your programme? Have you an option to ease down through your range as you warm up? How long are the recovery runs generally? Although a marathon newbie, you're not a complete newbie so give yourself a bit of slack and go by effort too. +1 to FD advice, maintaining cadence and shortening stride: also TFGR, head up, run tall. Oh and mob...not sure about the coconuts either but they might help with the cadence maintenance :pac:On my recovery runs(PMP +2 mins) i find it very difficult to maintain my form, i slouch, my feet slap of the ground, its just a hard slog. At the moment i dread the recovery runs. All other runs are grand and i definitely run more freely.
Could i be running too slow? Is it because my recovery runs are after a hard run?
Anyone any advice or tips on maintaining form on slow runs ?mobfromcork wrote: »I get that a bit too on the slower runs. I feel like I'm dragging myself around a bit and feel unnecessarily heavy on my feet. I've taken to keeping my back straight, trying to lift my knees up a bit higher and taking shorter steps. I look something like Monty Python's King Arthur horse-riding. I find the coconuts kind of cumbersome on the longer runs though.0
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