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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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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
Hi hupskip, welcome aboard There are a few questions at the end of the first post on this thread that will help us to help you. Yes, as the miles ramp up, niggles are going to manifest and if not managed early, can morph into actual injury. And you say this has been niggling for a while so... No harm in going to a physio, preferably one with a running background. Where are you based? We might be able to point you in the right direction.
Finally...you won't like me saying this...but football and marathon training don't really mix! Firstly, there's a real danger of ankle-twisting and secondly...all your spare energy at this stage should be diverted to marathon training, especially if you want to make that four hours attainable (although we're not fixating on targets this week, are we Novices?!).
Looking forward to hearing more from you 0 -
I had been getting a bit jaded with the same old routes and id been harbouring an idea to go southbound on the DART and run home. So today i hopped on the train and went to Killiney with my running partner. I told her it was a mystery tour- I wasn't lying, as i had to memorise the route!- and off we went. I have to say I am really pleased with the run. It was of benefit in two respects. One- it seemed psychologically much further than doing laps of my local area. At the same time it gave us an escape route as we were passing the various dart stations if it all went wrong. Two- change of scenery. We just ran and stared at all the fab houses. I'm not saying you should all hop on the bus or dart but it may be something to consider. It was just a wee bit different which is important now that the miles are ramping up. We bought water on route as we needed it. 25km point to point. Job done. Post run choccie milk was amazing!
Love this, brilliant! 0 -
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Sun - rest day after 17m lsr last Saturday.
Mon 3 miles @ 8.21 avg - I was a bit late heading out on this run at lunchtime so had to make it a quick one to get back for a 2pm meeting.
Tues 4 miles @ 10:06 avg - evening time, not a great run, pacing all over the place. 4 miles done, move on!
Wed - Real life got in the way and had to abandon plan to run home from work.
Thurs 6.5 miles @ 8:55 avg - run home from work, late leaving work so probably 30 seconds a mile too quick. Also didn't get to do a full 8 miles as per plan.
Fri 6.5 miles @ 9:15 avg - run into work, need to give myself more time leaving the house/work
Lesson learned for this week.
Sun 19 mile LSR @ 09:40 avg - I see I wasn't the only one who fancied a change of scenery from my usual Clontarf/Sutton LSR. Ran across to Phibsboro, up to Christchurch, and out past The Barge to Ranelagh. Picked up the Marathon route at Clonskeagh. I can confirm Heartbreak Hill is still there folks, but isn't as daunting as a I had remembered. It's really just a drag with a sting in the tail, albeit I hit it about 7 miles and not at 20 miles! Thought the route went down Shelbourne Road and back up Haddington Road, might have done so last year, but only realised afterwards that it's not on the course this year anyway. Hit the finish line around the 13-mile mark, with thoughts of making this LSR a 20-miler. Back out of town up Gardiner St, Dorset St and kept going right the way up through Drumcondra to Collins Avenue, a proper uphill slog to battle through. Turned right across Collins Ave, with thoughts of a 20-miler long gone! Nearly broke right at Grace Park Road to shorten the run as my quads were bloody burning at this stage, but held my nerve and kept going across to the Malahide Rd, and back down to Griffith Ave. Last 6 miles all 09:50-10:00, so I had let the pace fall a bit on the uphill and didn't really pick it up again like I should have when the road evened out.
But hey, 19 miles done! Generally, feel okay this morning. Noticed that my right ITB had been flaring up a little bit last week, so did some squats/bridges to strengthen it up (as advised by physio last year) and even though it started niggling for a few miles around midway through the run, it actually went away and I finished with no pain at all. Guess it serves as a reminder to straighten up and run tall!!! 0 -
Hi hupskip, welcome aboard There are a few questions at the end of the first post on this thread that will help us to help you. Yes, as the miles ramp up, niggles are going to manifest and if not managed early, can morph into actual injury. And you say this has been niggling for a while so... No harm in going to a physio, preferably one with a running background. Where are you based? We might be able to point you in the right direction.
Finally...you won't like me saying this...but football and marathon training don't really mix! Firstly, there's a real danger of ankle-twisting and secondly...all your spare energy at this stage should be diverted to marathon training, especially if you want to make that four hours attainable (although we're not fixating on targets this week, are we Novices?!).
Looking forward to hearing more from you
I am based out in Citywest, there is a physio close by who has been recommended to me called Louise O' Rourke so I might give her a go.
With regards the football training, I know I should be concentrating on just the running but so far I have managed to fit both in and the football season is coming to a close soon.
I have signed up for the half marathon too and hopefully I can get through that without the knee giving me too much bother.
Thanks for you reply0 -
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It's definitely possible -- I do all my long runs and long races without gels, and quite often without water. I usually don't have breakfast before long runs either -- eating more the night before and drinking enough the previous day seems to work for me. I just got into that habit because I hate carrying water, am scared to try gels and am too lazy to get up early enough to have breakfast before my long runs. However, I think if you're doing a marathon it's probably good to practise what gels suit you and plan / practise using them, because I found that what suited me on an easy-paced long run didn't suit me in the marathon -- I was running faster, so I got quite hungry and dizzy at about 17 miles, and I think lack of food added to my tiredness / bonking in the last few miles.
After my marathon nutrition fail, I now do have breakfast before longer races and I bring a few jelly sweets in my pocket in case I need them!
Thanks, Helen.
I have used the High 5 gels and find they are ok, don't upset my stomach or anything. This was my first long run not using them actually. I brought some with me on my run 'just in case' but the longer I was able to run without, the more I felt there'd be no point! I think if anyone was suited to running on fat for fuel, it would be me, right?!
I manage to get up two hours before my run to have breakfast but then go back to bed for a bit! :P
I will have to really think about my fuelling strategy for the day itself. Maybe one gel at 10 and 20 miles?0 -
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This Fat Girl Runs wrote: »Thanks, Helen.
I manage to get up two hours before my run to have breakfast but then go back to bed for a bit! :P
?
That sounds like a really good idea, but my club do the long run at 8am. I manage to get up at 7.30 and walk over in time for 8, but having to get up at 5 or 6 to eat would be a step too far for me! (Though my husband does get up at 5am to eat before marathons etc) 0 -
This Fat Girl Runs wrote: »Thanks, Helen.
I have used the High 5 gels and find they are ok, don't upset my stomach or anything. This was my first long run not using them actually. I brought some with me on my run 'just in case' but the longer I was able to run without, the more I felt there'd be no point! I think if anyone was suited to running on fat for fuel, it would be me, right?!
I manage to get up two hours before my run to have breakfast but then go back to bed for a bit! :P
I will have to really think about my fuelling strategy for the day itself. Maybe one gel at 10 and 20 miles?
Hi TFGR,
Fair play to you taking on the DCM...no problem to you!
Personally I always have a breakfast (Cereal or porridge) and maybe a small banana prior to an LSR or race. If you run without brekkies, you will probably run out of energy during the run or be shattered afterwards. I would also recommend buying a cheap water belt for the LSR's and maybe bring a few Euros to buy a bottle of Lucozade/water mid way through your run.
I use the orange High 5 Gels as it goes well with the orange Lucozade and start to take them at about 10 miles (before you run out of puff)....oh and a few Jelly Babies in tin foil (keeps them dry) to munch on at the mid way point for a little sugar kick.....hmmmm Jelly Babies
Not taking any water on board during a long run, in particular the DCM could be risky as I saw quite a few people hitting the wall last year as they avoided the water stations. :eek:
Fuel and hydrate well and it will stand to you....Choccie Milk (Moo Ju) is great for after an LSR too..........best of luck.
Smash;)0 -
Hi TFGR,
Fair play to you taking on the DCM...no problem to you!
Personally I always have a breakfast (Cereal or porridge) and maybe a small banana prior to an LSR or race. If you run without brekkies, you will probably run out of energy during the run or be shattered afterwards. I would also recommend buying a cheap water belt for the LSR's and maybe bring a few Euros to buy a bottle of Lucozade/water mid way through your run.
I use the orange High 5 Gels as it goes well with the orange Lucozade and start to take them at about 10 miles (before you run out of puff)....oh and a few Jelly Babies in tin foil (keeps them dry) to munch on at the mid way point for a little sugar kick.....hmmmm Jelly Babies
Not taking any water on board during a long run, in particular the DCM could be risky as I saw quite a few people hitting the wall last year as they avoided the water stations. :eek:
Fuel and hydrate well and it will stand to you....Choccie Milk (Moo Ju) is great for after an LSR too..........best of luck.
Smash;)
Thanks for all that! Yes, I always have breakfast before a long run. 2 hours before. A big bowl of overnight oats with chia seeds, flax seed and fruit. Then a banana about 20 minutes before. Wouldn't run without that!
Also, always bring water with me. I drank about 750mL on my 14 mile run! Just didn't drink any gels. As for water stations, during a race I'd normally avoid it but for DCM I'll definitely be taking advantage! Although I've learned not to rely on race organizers for water when I was left without after a race! So I always bring some with me! I've tried Lucozade and they just don't agree with me!
Anyway, that's all I changed really, on my last run. No gels. Everything else, routine, food, water, recovery etc was the same. I'd been reading on our thread about running for fat adaptation and thought I'd give it a try! I'm actually pleased with how it turned out considering all things.
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This Fat Girl Runs wrote: »Thanks for all that! Yes, I always have breakfast before a long run. 2 hours before. A big bowl of overnight oats with chia seeds, flax seed and fruit. Then a banana about 20 minutes before. Wouldn't run without that!
Also, always bring water with me. I drank about 750mL on my 14 mile run! Just didn't drink any gels. As for water stations, during a race I'd normally avoid it but for DCM I'll definitely be taking advantage! Although I've learned not to rely on race organizers for water when I was left without after a race! So I always bring some with me! I've tried Lucozade and they just don't agree with me!
Anyway, that's all I changed really, on my last run. No gels. Everything else, routine, food, water, recovery etc was the same. I'd been reading on our thread about running for fat adaptation and thought I'd give it a try! I'm actually pleased with how it turned out considering all things.
If you are interested in this you should look up Barry Murray (Optimum Nutrition 4 Sport). It is not a quick fix and need a substantial amount of work and retraining of your system. I heard a interview with him recently in which he said could take 2/3 years to get this right.0 -
Hi TFGR,
Fair play to you taking on the DCM...no problem to you!
Personally I always have a breakfast (Cereal or porridge) and maybe a small banana prior to an LSR or race. If you run without brekkies, you will probably run out of energy during the run or be shattered afterwards. I would also recommend buying a cheap water belt for the LSR's and maybe bring a few Euros to buy a bottle of Lucozade/water mid way through your run.
I use the orange High 5 Gels as it goes well with the orange Lucozade and start to take them at about 10 miles (before you run out of puff)....oh and a few Jelly Babies in tin foil (keeps them dry) to munch on at the mid way point for a little sugar kick.....hmmmm Jelly Babies
Not taking any water on board during a long run, in particular the DCM could be risky as I saw quite a few people hitting the wall last year as they avoided the water stations. :eek:
Fuel and hydrate well and it will stand to you....Choccie Milk (Moo Ju) is great for after an LSR too..........best of luck.
Smash;)
Hi Smashiner, it's probably me that advice should be aimed at, not TFGR - she already eats breakfast and drinks water! Sorry, I was muddying the water to say that even though I didn't take my own advice, I think some form of nutrition is needed during a race as long as the marathon. I know TFGR already knows that, I was just being a cautionary tale!0 -
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If you are interested in this you should look up Barry Murray (Optimum Nutrition 4 Sport). It is not a quick fix and need a substantial amount of work and retraining of your system. I heard a interview with him recently in which he said could take 2/3 years to get this right.
Thanks, yes it is something that interests me (and confuses me!). Unfortunately, when you're my size, a lot of people take it upon themselves to give me advice on how I can lose weight. All of it contradictory!
It's been particularly hard as a runner. My trainer thinks I should go high fat low carb, my coach wants me to stay on carbs, some people think I don't eat enough while others think I eat too much.
As I prefer non-processed foods I find I'm more interested in high fat low carb than anything but have found it difficult to adapt to, especially for running. So I'll look into that recommendation and hopefully that will help and clear up all my confusion!
Anyway, I don't mean to hijack the thread! For DCM I think it's too close to make any big changes so will look into all this for afterwards and see how I get on!
I will stick to my healthy, non-processed, cooked-for-myself, wholesome foods for now! 0 -
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Hi duffer and happy belated birthdaySaturday- my birthday and took the day off
Sunday 13miles av 10.59 per mile:
I would have preferred this lsr to have happened on Saturday but how and ever, got very bored doing laps so I'm going to have to come up with a more interesting route. at mile10/11 on leaving the park I thought about how easy it would be to run directly home. I had a gel and ran the long way to push me just over the 12,5 miles I had planned. The last 2 miles were my quickest unintentionally which is maybe the gel, eagerness to get home and more interesting running rather than park laps.
The soles of my feet were a little uncomfortable for the first time today (I've fallen arches), no pain there now.
Very happy with my week and looking forward to this one
Definitely, variety is the spice of life and try to vary your route as much as possible. This is important on quite a few levels: a varied route will prevent mental stagnation; try different terrains too (although keep most of your lsrs on the road as DCM is mostly...on the road
). A different route - sounds extreme - could prevent repetitive strain injury :eek: I'll explain this one a bit more: for example, going round and round a small loop could result in the inside leg and hip uneccessarily strained. If you run the same way on a cambered road all the time, you could inadvertently throw your stride/gait off balance.
Finally, no harm to have your last couple of miles faster than your starting pace. This is more desirable than the other way round. Slowing drastically the last few miles can mean you haven't paced the run according to your current fitness levels.
Finishing a lsr even only slightly faster is normal: ideally, you will have started at warm up pace and warmed up gradually so an unforced pace increase is natural and inevitable. However, always make time/allow for a period where you can shuffle jog and/or walk it out to allow your muscles to cool down.
Hi conor, thanks for that updateHit the finish line around the 13-mile mark, with thoughts of making this LSR a 20-miler. Back out of town up Gardiner St, Dorset St and kept going right the way up through Drumcondra to Collins Avenue, a proper uphill slog to battle through. Turned right across Collins Ave, with thoughts of a 20-miler long gone! Nearly broke right at Grace Park Road to shorten the run as my quads were bloody burning at this stage, but held my nerve and kept going across to the Malahide Rd, and back down to Griffith Ave. Last 6 miles all 09:50-10:00, so I had let the pace fall a bit on the uphill and didn't really pick it up again like I should have when the road evened out.
But hey, 19 miles done! Generally, feel okay this morning. Noticed that my right ITB had been flaring up a little bit last week, so did some squats/bridges to strengthen it up (as advised by physio last year) and even though it started niggling for a few miles around midway through the run, it actually went away and I finished with no pain at all. Guess it serves as a reminder to straighten up and run tall!!! Was a 20 miler on the schedule? At this stage, throwing in an extra unscheduled mile or three on the lsr can have repercussions. Most plans are carefully structured with the week before and the week ahead in mind. Of course, plans can be changed but be a little wary at this stage of changing on the hoof....
And yes, was delighted to see your observation about posture helping. I've had very similar experiences recently. A long run will tire your body everywhere, and tiredness manifests itself in a slumping torso. A slumped torso does not allow the hips to drive forward and a lot of energy therefore is wasted as the hips sway sideways. We don't want that! Be careful also to keep a balance between a strong torso AND glutes. Runners can be guilty of neglecting the glutes in favour of strengthening the psoas and abs.
Have you considered gel intake by time ex every hour or maybe if you adopt the starategy we talked about, taking them then? That would allow you to absorb them with minimum stress...This Fat Girl Runs wrote: »
I will have to really think about my fuelling strategy for the day itself. Maybe one gel at 10 and 20 miles?0 -
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Sunny Disposition wrote: »What is your athletics background? Have you run before? What other sports have you taken part in and at what level?
Have been running for about five years, with a few breaks. Played hurling and soccer until a couple of years ago, not at a high level, but enough to stay fit.
Have you raced before? If so what are your PBs? (Date and distance please!)
I've done three half marathons, two of them this year. PB was 97 minutes in Kinvara, around March this year. Two weeks ago I did one hour 48 minutes in Fanore and while it was 11 minutes slower it was possibly a better run, because the course was very difficult.
Do you still need to take walk breaks in your training ? (No problem if you do)
No.
How much training do you currently do incl cross training? Distances, cross training - whatever you think is relevant to your current fitness level. How many days a week do you run only?
Usually run five days a week. One long run, which I've been increasing incrementally, it was 15 miles on Saturday, and the average per mile was 8'24, taking it fairly easy. Usually the other runs are between four and seven miles, have been doing a fair few hills over the last three weeks.
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
Dream time would 3;40 or so, but would need a lot to go right. Would like to finish in under four hours.
What marathon programme are you following/intending to use?
I'm using one suggested on the Nike Running app.
Hi Sunny D, thanks for taking the time to answer these. Your HMs suggest that you're in good shape and you have a good spread of mileage across the week.
I will suggest however that your training runs are a tad fast. (*collective novice groan* :pac:)
For your first marathon, you really want to be sure that you have enough endurance banked. Miles and miles will fill the bank but slower miles are a stronger currency in marathon training.
I know this seems counter-intuitive but trust me, marathon training - especially your first - requires a different approach.
It's all down to fibres....no, not that type of fibre (definitely not that kind of fibre :eek: ).
You will have heard of fast twitch and slow twitch fibres. The speedsters have a glut of fast twitch fibres and endurance runners will have an overflow of slow twitch fibres. Slow twitch fibres, when trained to cope with miles and miles and miles in the right manner, will stave off fatigue, especially in the later stages of the marathon. Slow twitch fibres, especially for novices, thrive and multiply on many slow miles.
You might have an idea whether you are a speedster or a diesel engine. Bearing in mind the training you have done, you can compare your Pbs on a vdot table. If they fall off, it can suggest that you need to focus on endurance.
The good news is that you have medium twitch fibres and these are fickle little devils. You can recruit them to act as slow twitch fibres by sloooowing down your training runs. Bonus!
The bad news is, training at too fast a pace will leave these medium twitch fibres as exactly that. And that is where the wheels will come off on marathon day. You will have loads of miles under your belt, but loads of slightly-too-fast miles...and a healthy contingent of non-recruited medium twitch fibres.
These guys are no good at keeping fatigue at bay after 15 miles. They collapse and you're looking at hitting the wall a few miles later....
We recommend that your easy, recovery and lsrs (80-90% of your marathon prep) should be 45-90 seconds per mile slower than your PMP (planned marathon pace).
A four hour marathon is around 9m/mi pace so for slow twitch recruitment to be effective, you would ideally train at 9:45-10:30 pace.
A 3:40 marathon (not imposssible) is around 8:20 pace (0ff the top of my head) so you have been doing your lsrs at nearly PMP. Slow down to 9-10 m/mi pace and you will get that medium-to-slow twitch conversion going. You have two months to do this so all is not lost
What has your lsr progression been like over the last few weeks and what is the planned progression for the month of September? 15 miles at this stage is quite low, unless your plan has adopted a two day lsr strategy? By this I mean a medium long run on one day followed consecutively by a longer run.
PS hills are good, but for DCM specificity, hills are not absolutely necessary. DCM is a flat enough course. My concern would be that hills take away from the business of building, running and recovering from plain old miles in the bank
Have a look at these, they will explain in more detail why slower is better
Clearlier pacing post
http://www.boards.ie/vbulletin/showpost.php?p=96220748&postcount=1789
SLOWING DOWN MYLES SPLITZ
http://www.boards.ie/vbulletin/showpost.php?p=95875158&postcount=724
NE on going slower
http://www.boards.ie/vbulletin/showpost.php?p=95874717&postcount=721
Yaboya and slow running and speed
http://www.boards.ie/vbulletin/showpost.php?p=96268207&postcount=19130 -
Jeez KM, I am no sadist so why was I chuckling uncontrollably while reading that post??!!KingMambo26 wrote: »Apologies for the late report but somehow typing during the weekend seems kinda impossible with wee ones jumping about and the OH demanding jobs be done now that I finished "having fun outside".
First thing: The pain was unreal!
I planned a route that passed by my house at 9km so I could pick up water and a power bar. Everything went well until I got back home and tried to get the said power bar from the freezer (don't ask why but I like them like this). The darn drawer got stuck and I got frustrated to the point of breaking the thing and slicing my arm in the process. With my apologies and the promise to repair the drawer I got going again.
Ran the DCM course between the Castleknock gate to the Chapelizod bridge (leading towards St Lawrence Rd) as part of the route and got mixed with the Pink run that was taking place in the PP. Weird sensation running amongst a group that you don't belong to!
Took a gel at 21k (probably left it too late?) and was still feeling strong. All that changed at 25k when the pain on knees and feet was really biting into me. All the finishers of the Pink run happily drinking their slim milk and chatting away while I still had to run 5km more to get back home.
At 28km I thought about stopping to rest but forced myself to carry on. Started singing one little two, little three little Indians, 3 little four little five little Indians, feckin little six little stupid little Indians why won't you take the pain away?
Back in Blanch I finished the 30km and dropped on the grass when I realised I still had to walk 2km more to my doorstep. People driving by gave me odd looks but I didn't care. I was exhausted.
Finally got home and my wife said I looked worse than I did when I came back from DCM last year. I felt that way. the only saving grace is that my splits were quite consistent all the way through.
It all started with the "having fun outside" bit, in mitigation, I probably identified
But the pain....:eek: Was it fatigue pain or soft/hard tissue pain? The latter is an alarm bell, it's your body telling you that it is distressed in a dangerous way and you absolutely musn't push yourself through that.
I get the feeling from a few posts elsewhere that it is hard to tell the difference so this is why I am banging home the importance of being in tune with your body. this is for everyone, not just KM!)
If it was fatigue pain, I can see that it's time to have 'the pain discussion' proper. Coming up this week, just got to round up a few old posts 0 -
This Fat Girl Runs wrote: »Thanks, yes it is something that interests me (and confuses me!). Unfortunately, when you're my size, a lot of people take it upon themselves to give me advice on how I can lose weight. All of it contradictory!
It's been particularly hard as a runner. My trainer thinks I should go high fat low carb, my coach wants me to stay on carbs, some people think I don't eat enough while others think I eat too much.
As I prefer non-processed foods I find I'm more interested in high fat low carb than anything but have found it difficult to adapt to, especially for running. So I'll look into that recommendation and hopefully that will help and clear up all my confusion!
Anyway, I don't mean to hijack the thread! For DCM I think it's too close to make any big changes so will look into all this for afterwards and see how I get on!
I will stick to my healthy, non-processed, cooked-for-myself, wholesome foods for now!
Makes perfect sense to me.....one job at a time 0 -
I didn't realise it till last night, but I'm on a rest week this week
Plan:
Mon: Rest
Tue: 7M (inc 6 x 1k @ 10k pace)
Wed: Rest
Thur: 7M (steady)
Fri: Rest
Sat: 5M parkrun
Sun: 8M Easy
This is my first proper down week in the program so far with 3 rest days and a short LSR. Shows how far we've all come when I think that I could do this in my sleep now!!
Anyway, am going to ask a question (to which I think I know someone's answer already)....
There is a 4M race in my village on Wednesday night for the local community association, and was considering taking part. I know its not the time for PB's at these types of distances, but would like to see if I could do 28 mins for the 4 miles.
It's a proper race with chip timing / prizes etc (am interested in the former, later is not relevant for me).
Is it safe for me to switch my Tues run for the Wed race????0 -
I didn't realise it till last night, but I'm on a rest week this week
Plan:
Mon: Rest
Tue: 7M (inc 6 x 1k @ 10k pace)
Wed: Rest
Thur: 7M (steady)
Fri: Rest
Sat: 5M parkrun
Sun: 8M Easy
This is my first proper down week in the program so far with 3 rest days and a short LSR. Shows how far we've all come when I think that I could do this in my sleep now!!
Anyway, am going to ask a question (to which I think I know someone's answer already)....
There is a 4M race in my village on Wednesday night for the local community association, and was considering taking part. I know its not the time for PB's at these types of distances, but would like to see if I could do 28 mins for the 4 miles.
It's a proper race with chip timing / prizes etc (am interested in the former, later is not relevant for me).
Is it safe for me to switch my Tues run for the Wed race????
Hi JacEim, enjoy the step back week, you've earned it Before you get a pass (and I'm going to pass that sign-off to Clearlier ), what's Saturday's parkrun? Is it an actual parkrun (*not a race race*) or tempo or...just five miles running around a park?! 0 -
But the pain....:eek: Was it fatigue pain or soft/hard tissue pain? The latter is an alarm bell, it's your body telling you that it is distressed in a dangerous way and you absolutely musn't push yourself through that.
I get the feeling from a few posts elsewhere that it is hard to tell the difference so this is why I am banging home the importance of being in tune with your body. this is for everyone, not just KM!)
If it was fatigue pain, I can see that it's time to have 'the pain discussion' proper. Coming up this week, just got to round up a few old posts
It wasn't "injury" pain, it was quite different. It was a kind of pain that you can't really tell where it's coming from but it's all in your legs. At times you feel it in your hips, at times you feel like you need to do back-kicks to relieve the knees and a lot of the time you feel like you have blisters on your feet (I checked at the end and I didn't but the pain was very much like that).
After a cold bath (no ice in the house) and a snooze I was ok to walk again without looking like duck or a cowboy, so don't think any damage was done.0 -
I didn't realise it till last night, but I'm on a rest week this week
Plan:
Mon: Rest
Tue: 7M (inc 6 x 1k @ 10k pace)
Wed: Rest
Thur: 7M (steady)
Fri: Rest
Sat: 5M parkrun
Sun: 8M Easy
This is my first proper down week in the program so far with 3 rest days and a short LSR. Shows how far we've all come when I think that I could do this in my sleep now!!
Anyway, am going to ask a question (to which I think I know someone's answer already)....
There is a 4M race in my village on Wednesday night for the local community association, and was considering taking part. I know its not the time for PB's at these types of distances, but would like to see if I could do 28 mins for the 4 miles.
It's a proper race with chip timing / prizes etc (am interested in the former, later is not relevant for me).
Is it safe for me to switch my Tues run for the Wed race????
Jaceim had a similar situation at the weekend to go for pb at park run was told ' keep the main thing the main thing ' I'm not an expert but imagine the lower mileage is for a reason and having decided that DCM is the main thing I didn't go for PB. Result was LSR went really well and legs felt good. It's totally up to you but that's what our mentors are telling us.0 -
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