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DCM 2015: Mentored Novices Thread
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Woh Woh 16 miles LSR done, what a milestone. Never thought I would ever run this distance. I am feeling on a high after it after the crappy week I had earlier in the week. Really pleased I didn't go for the PB in Park Run yesterday really feeling the benefit of it (keeping the main thing the main thing works !!). Had an early night last night, very sad was in bed at 9.30 but I was knackered. Slept like a baby for the night. Stretched and foam rolled before bed. Up at 6.30 then for porridge and blueberries to discover no milk so had peppermint tea instead, berrocca boost and hour of xpose on TV (apparently the 70's are all on trend this season !) and did my stretching and foam rolling again. Was feeling anxious about this run as I had a bad 8 miler during the week and the legs were just not the best. Smiley70 was up in Dublin for the weekend so she joined me for this run and Mrs KennyG met up with us both at 6 miles for her 10 miles. Headed out at 8.30 lovely morning for a run a little breeze but nice overall. Went out a little bit too fast for the first few miles and tried to pull it back but managed to settle into the range after a while. Overall it was a really comfortable run, was starving half way through, had a gel after an hour and half but was hungry for the first time on a run I don't normally bring food with me. My stomach was fine this run had struggled with cramps on my last run, had mapped out all the toilet stops on the route just in case but I watched my food intake on Saturday this week and avoided red meat and think this definately helped. So I am all stretched and foam rolled again. Iced both my achilles for 10 mins quiet sort after the run. Dying for my scrambled eggs and toast now and then going to blonk myself on the couch and watch the Dubs beat Mayo (hopefully !!). Splits below.:)
Mile 1 10.59
Mile 2 10.32 (blaming smiley70 for this one !)
Mile 3 10.58
Mile 4 10.55
Mile 5 10.59
Mile 6 10.58
Mile 7 11.34
Mile 8 11.28
Mile 9 11.25
Mile 10 11.44
Mile 11 11.42
Mile 12 11.18
Mile 13 10.52
Mile 14 11.06
Mile 15 10.50
Mile 16 11.16
Well done Mrs mac!, was keeping an eye out for your post this morn
great confidence boost to have a good run at this point. Enjoy the match, of course were going to win...*crosses fingers & toes* 0 -
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Hi sudzy, welcome! you've been in good hands this week but I really would reiterate the advice you've been given: your current mileage is a little low. It may be too late but you can still give things a try. To do so, you need to find a plan. This will give you scaffolded structure and progression. You'll find a link to the HHN1 plan in the first post in this thread. Let us know what you decide and best of luck!What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
Hi Everyone! I am Susan. First timer! Running about 2.5 years now. Started with park run in north Dublin and now at half marathon distance. I am not fast not slow either, I am getting faster and stronger. I currently do spinning and circuit training twice a week as well as running 2-3 times a week.
Have you raced before? If so what are your PBs? (Date and distance please
Year Distance Race PB
2015 10 mile Frank Duffy 01.37.26
2015 5 mile Raheny 5 44.36
2015 HM Clontarf HM 2.14.01
2015 Fingal 10K 55.53
2015 Sonia 5K 25.47
Do you still need to take walk breaks in your training ? (No problem if you do)
No
How much training do you currently do ? Distances, cross training - whatever you think is relevant to your current fitness level.
Up to Half marathon distance.
Doing up to 20 miles a week (Over 7 days).
How many days a week can you train?
6
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time? What marathon programme are you following/intending to use?
I hope just to finish it! No programme as yet. I have signed up for Athlone ¾ and half marathon.
I know, you can't turn your back for five minutes..ok, a week...betty swollox wrote: »I'm afraid i have been neglecting this thread for the last few weeks, numerous reasons all to do with 3 young kids and summer holidays. My plan is to catch up on about 20 pages tonight and get involved again.
training is going good at the moment although the thoughts of 19 miles this weekend is a little daunting :eek:
See you there soJust checked my plan and the day of the Charleville HM is supposed to be 13M steady (it is the LSR in between my two 20M longest runs). The two 20M'ers will be tough as I've never got anywhere near that distance in the past, but I think I'm hearing that the HM is far enough away from the marathon that unless I injure myself, the run itself is not going to cause any issues for the DCM. Also, with the fact that I'm doing a 20M run the week before it's not as if I'm tapering for the race and so my pace is unlikely to be too hot anyway regardless of how hard I try!!
Thanks for the good discussion on this, I think I'm leaning towards doing Charleville now for the race experience, prep etc in advance of Dublin (and checking out the course for giving it a proper lash next year). !!
Hi kerry, don't be a strangerKerry Gooner wrote: »Back on the wagon for the first run in almost two weeks, nice four miler
10:35
11:08
11:00
10:45
I see the pacing part of this has been answeredHi there,
I am looking for a training partner for my long runs @ the weekend usually and 8-10 miles Wednesdays. My pace average is about 9.10 /mi but sometimes I am faster depending on length of run etc. Anyway if you are interested and feel like doing 15 miles Friday evening, based in north Dublin but will travel. PM me, cheers!
Have you had any luck with a training partner? Training on your own has valuable psychological advantages but a training group works too!
I'll link in a mo to a good readHi Susan, just to point out that 9:10/mi seems way too fast for a marathon training plan 'easy' run, based on the times you posted in your first post here. One of the recurring themes on this thread is... (Expect chorus of novices to join in).... SLOW DOWN. Your LSR should be much slower than your planned marathon pace. If you read some of Dubgal's earlier posts, it's all explained.Not just the LSR, shorter runs should also be slowed down to LSR pace. From the OP's 1st post, her 10 mile race pace from Saturday is about 9:30/mile so the LSRs and easy runs should be 11+min/mile.
How are things missus?Deleted User wrote: »Sooooo I haven't run since my recovery run on Sunday.
My trainer had told me to push my tempo run out from Tuesday to Wednesday night, and if I was still sore at all to take Tuesday off entirely - which I did. I've been feeling really unwell since the race and not feeling like I'm getting enough sleep despite getting plenty. So I didn't go out last night for my tempo run, spoke to my trainer this morning and he said just run easy tonight, rest tomorrow, and long over the weekend.
Since I spoke to him, I almost fainted in the canteen in work earlier, so I'm not going to run tonight as it would be a silly idea. Really pissed off, but just feel like it'd be worse if I pushed myself when I'm not feeling good and might end up being out of action longer than necessary.
Home to put my feet up I guess
Hi BC1...am I reading that wrong? Looks like a two week taper to me?!Happy days, I'm just back in from this weeks LSR of 14 miles [avg pace 10.50/mile] and I managed to complete the whole thing without any problems or having to stop - this is the first LSR in 3 weeks that has actually worked out for me. I was starting to get a bit panicky there for a while, but no more.
My LSRs for the remaining weeks look like this......
14-16
16
1/2 Marathon
16-18
18-20
18-20
10
Marathon day
Hehe will link to Clearlier's post in a moThanks chicken - I feel like I'm pretty similar to yourself, I must try to get a max rating (it will have to be before DG comes back or else I'll be in trouble for going to fast
)
It means it's all going to go right!!This Fat Girl Runs wrote: »I scared myself silly last night, dreaming about the marathon! First I dreamt there were weird shenanigans at the start (I won't even attempt to describe that!) and then I ended up running the wrong way and into a shopping mall (which was also weird because people were lined up in the mall, cheering as if it were the real route) and when I discovered my mistake I tried to turn back to get back to the right route only I got lost and never did find the marathon route again.
Anyone care to interpret? P
Oof, keep us posted. See link below (a bit late for youeyeball kid wrote: »Well that was a bit of a disaster. Out for the 19mile lsr this morning. Out at 8. Lovely morning for it and was feeling great but after 13km I started noticing pains in my right lower calf/Achilles area. By the 15km I had to stop. I tried stretching it out and moving my foot around in circular motions. This helped for a bit. Was able to do another 3km stopping every once in a while. Had to walk then after that because it was too sore.
Brought some change so I'd be able to ring my wife but couldn't find a payphone so ended up having to walk the rest of the 3km home Didn't realise how few there are left around these days. Pretty sore by the time I actually got home. Going to rest it and use some ice and maybe some foam rolling. Trying to arrange to see a physio on the Monday.
Hope everyone else lsr goes better!
but useful for others....)
Definitely monitor the first...Did my 26k (15 mile) LSR this am. Was actually quite apprehensive about it - it was my longest run to date. Had my usual porridge & banana for brekkie & headed out around an hour afterwards. I wore the bottle belt with 375ml water & 375m Lucozade Sport. Brought a handful of jelly babies for good measure (my first time taking any kind of food with me)
Things to watch:- I ran a positive split - my last 3km were my slowest. A 17m incline at 23k took it's toll. The oul legs were tired at the end. Not sure I could have gone much further
- Stomach was a bit dodgy from 10-12k
- Got a stitch around 18-20k
- From 12 or 13km, I had a niggling pain in the top of my right foot. Not sure what's causing it. The only time I've felt it is when I go beyond around 12k. It could possibly be thanks to the new runners I've been wearing for the past 3 weeks. It's fine now. Something to watch I suppose.
Delighted I completed it. For someone who only has only been running for about 18 months, never in a million years did I think that I'd be able to run 15 miles in my mid-forties.
Still, it was a big reality check for me. I now realise that 26 miles really is a big deal. I might have been getting secretly complacent with the PBs this year, but I'm in no doubt that DCM is by no means a done deal for me.
Finally (I'm not sure if this is a good thing or a bad thing) I beat my HM PB by 6 mins on today's lsr. I didn't even realise it.
Am I in big trouble?
And no, not in trouble At this stage, you will sometimes get pbs in training, that will happen as your fitness increases. You will be in trouble however if you set out on a training run with the aim of getting a PB :mad:
^^^vvv too much sugar? Pushing yourself too hard will also bring on queasinessJust finished my 19 mile. The first 15 miles were grand. I started feeling really queasy then to the point where I swore I was about to vomit. I kept going but pace dipped from the 11:10 or so i was holding as low as 13 mins. It started bucketing on my last mile which was fantastic as it seemed to perk me up. Could over heating be the cause as I was drenched in sweat?!I had porridge and a banana before going out. I also had some jelly tots, in place of gels during the run, along with water/lucozade sport - I probably went through 800ml of water, and 300ml of Lucozade sport over the 19 miles. I do think the latter is a possibility - I drove up to Ikea last night and back down again, and it was close to 12am when I got to bed - I did leave the run until a bit later, but I definitely didn't eat as well as I normally do yesterday due to the rushing around and driving.
I feel fine now. A bit stiff, but nothing unexpected. I felt fairly good, considering, 5 mins after finishing up.
Yup and yup to the two bolded bitsGot my 19m LSR in this morning running most of the DCM route. Strange but it is becoming less intimidating each time I run a section and particularly sections that have a bad press. Good for the confidence at this stage.
I started out just after 8.15 and finished the LSR with a 6.08/km pace which was just a little faster than I had intended. I didnt use the watch and tried to run by feel and was surprised at how even the splits were afterwards. One thing I have noticed is that when I run into a headwind/up a moderate hill, I tend to accelerate. Copped it today and relaxed. I think that it is a tension response to an anticipated increase in workload.
I have used gels on a few longer runs last year and am happy with my choice. I have run all of my LSR's without taking anything on board (except water) to try and stimulate greater use of fat reserves. I have a natural headstart in this department. Will use gels on last one or two LSR's......... any advice on whether this is a reasonable approach?
If you have trained your body to operate without gels, carry on. If you want to carry one as a back-up plan, that's fine too and yes, find out sooner rather than later if they still agree with you, doesn't have to be on the last two lsrs. It's more important now to find out what DOESN'T work and carry on in training without these as much as possible. Believe it or not, you don't really need too much/any carbs in training!
Hi Sunny D! Welcome to the threadSunny Disposition wrote: »First time poster after a bit of lurking!
15 mile lsr today, did it in a little over two hours, average of about 8:24 per mile. Somehow I found it hard to take it as easy as I planned, expected to go a bit over 9 mins per mile. On the plus side I did slow down after going way too fast at the start, 7:20 for first mile. Feeling pretty weary tonight, that's the furthest I've ever run. Getting pretty excited about DCM now. Have a look at the first post on this thread, we want to know all more about you There are some questions at the end of the post. Don't worry, you're not selling your soul....
Love the natural gel en route approachLast run of the holidays done this morning with a 17m LSR out to Mizen Head Lighthouse.
Average pace was 11:50 which is PMP +90.
Last mile was a killer but I think that was the hills early on that wiped me out.
More wild blackberries snacked on en-route.
37m done this week which is the most so far.
Hi Peter D61 and welcome! Looking forward to hearing lots from you over the next few weeks. We'll be doing some target discussion and breakdown over the bpnext few weeks which will help you reassess as you go along. Will you be adopting a run/walk strategy on the day?What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
I did a couple of 10k in the early 80s.nothing since.
Have you raced before? If so what are your PBs? (Date and distance please!)
03/08/15 10k 57:26. 22/08/15 10mile 1:33:56
Do you still need to take walk breaks in your training ? (No problem if you do)
On long training runs I run a mile ,then walk 2 mins. Haven't needed too do it on races.
How much training do you currently do incl cross training? Distances, cross training - whatever you think is relevant to your current fitness level.
30 miles last week
How many days a week do you run only?
5 days
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
I'll be happy to finish it.4:30 would be the dream.
What marathon programme are you following/intending to use?
22 week programme from Irish Runner magazine.
+100...and if I can add the same for the end of the run:always allow a km or so for shuffling and/or walking it out....
It's absolutely essential at this stage that you start taking control of your pace and effort levels. In addition to the above you need to make sure that the first km of every run that you do is the slowest of that run and the 2km the second slowest.
These are good habits that will benefit your running now and beyond DCM.
Icing straight after - or even later - reduces inflammation and helps recovery. A warm bath later/last thing at night will relax you but not too hot! Don't foam roll on inflamed tissueKennyg would u recommend an ice bath instead? I often foam roll, stretch and then Epsom salt bath but am open to suggestions:)
Oh dear, sorry about that Phoebas! Let us know how the physio appt goes and don't despair. This is an 18 week programme and one or two runs missed is not the end of the world.Unfortunately I'm injured at the moment and have missed my planned 19m lsr this week. I had a pain in my foot after my 17m lsr two weeks ago which went away but didn't really go away - I could feel it the day after a run but it wasn't painful to run on, so I stupidly continued to run on it.
A couple of weeks on and after a 10m run on Tuesday, it was more painful on Wednesday and now its also a bit swollen, so I'm off the road 'till its resolved. I should have copped on earlier that this was only going one way. I've a physio appointment on Tuesday so hopefully the news won't be too bad, but at the very least I've missed one, maybe two, important long runs.14 mile run this morning.
Bran flakes, 1 slice of toast with peanut butter, and coffee for breakfast 2 hrs before run.
14 miles @ 10.26 average pace.
Took one 500 ml bottle of water and had another stashed between 9 and 10 miles.
One jelly baby per mile from 7 on. (Coz I like them)
Felt a bit tired from 11 on but held my pace.
16 next week, might try a gel, never used them before. Any suggestions?
Hi Peter, thanks for that. High5s are available on the day, perhaps try those first. It's mostly about the mechanics of taking them on the move and if they DON'T agree with you That was a reasonably fast pace if you included walks? Otherwise it was grand - for a 4:30 target, your training paces should be around 10:15 and slower. 0 -
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Hi sudzy, welcome! you've been in good hands this week but I really would reiterate the advice you've been given: your current mileage is a little low. It may be too late but you can still give things a try. To do so, you need to find a plan. This will give you scaffolded structure and progression. You'll find a link to the HHN1 plan in the first post in this thread. Let us know what you decide and best of luck!
I know, you can't turn your back for five minutes..ok, a week...
See you there so
Hi kerry, don't be a stranger
I see the pacing part of this has been answered Have you had any luck with a training partner? Training on your own has valuable psychological advantages but a training group works too!
I'll link in a mo to a good read
How are things missus?
Hi BC1...am I reading that wrong? Looks like a two week taper to me?!
Hehe will link to Clearlier's post in a mo
It means it's all going to go right!!
Oof, keep us posted. See link below (a bit late for you but useful for others....)
Definitely monitor the first...
And no, not in trouble At this stage, you will sometimes get pbs in training, that will happen as your fitness increases. You will be in trouble however if you set out on a training run with the aim of getting a PB :mad:
^^^vvv too much sugar? Pushing yourself too hard will also bring on queasiness
Yup and yup to the two bolded bits
If you have trained your body to operate without gels, carry on. If you want to carry one as a back-up plan, that's fine too and yes, find out sooner rather than later if they still agree with you, doesn't have to be on the last two lsrs. It's more important now to find out what DOESN'T work and carry on in training without these as much as possible. Believe it or not, you don't really need too much/any carbs in training!
Hi Sunny D! Welcome to the thread Have a look at the first post on this thread, we want to know all more about you There are some questions at the end of the post. Don't worry, you're not selling your soul....
Love the natural gel en route approach
Hi Peter D61 and welcome! Looking forward to hearing lots from you over the next few weeks. We'll be doing some target discussion and breakdown over the bpnext few weeks which will help you reassess as you go along. Will you be adopting a run/walk strategy on the day?
+100...and if I can add the same for the end of the run:always allow a km or so for shuffling and/or walking it out....
Icing straight after - or even later - reduces inflammation and helps recovery. A warm bath later/last thing at night will relax you but not too hot! Don't foam roll on inflamed tissue
Oh dear, sorry about that Phoebas! Let us know how the physio appt goes and don't despair. This is an 18 week programme and one or two runs missed is not the end of the world.
Hi Peter, thanks for that. High5s are available on the day, perhaps try those first. It's mostly about the mechanics of taking them on the move and if they DON'T agree with you That was a reasonably fast pace if you included walks? Otherwise it was grand - for a 4:30 target, your training paces should be around 10:15 and slower.
Thanks Dubgal, I will try High 5s on an lsr soon. The walks are included in that pace, I haven't walked on race days so Ill try do cut them out next week. I think it's all in my head.;-)0 -
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First time posting here.
I am a 27 year old male and am running my first marathon. Being trying to follow a plan but with football training and matches I am finding it really tough.
Did my 15mile LSR on Friday evening in a time of 2.42. At the 5 mile mark I started getting severe pain in my right knee (which has been niggling me for a while) which resulted in me having to walk every now and again.
Should I be going to a doctor o a physio to try and get it sorted? At this stage finishing the marathon will be an achievement as I had a time of 4 hours in my head.
Cheers in advance 0 -
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