DCM 2015: Mentored Novices Thread

skittles8710 · 02-09-2015 11:29PM

Thanks Pink! Not good with the race reports but will definitely post to say how it goes.The medal has me excited, It's so pretty! ha

No not doing the Dublin half, 18miler scheduled that day. I might be doing 18m in Dublin though..Kerry girl on the hunt for an All-Ireland ticket

Edit: Just reading now about your toothache problems. Has the pain died down any bit? Sounds like an awful dose. Your definitely selling the flip belt too must give them a look.

Mrs Mc · 02-09-2015 11:52PM

Kennyg71 wrote: »

Looks like a good run, this run messed with my head also, not sure
why, hard to motivate to race yourself, well done, six for me in AM.

A lot of early runs for you G you'll be wrecked ;(

Chops1234 · 03-09-2015 07:06AM

Pink11 wrote: »

Alot of the reason I was so motivated to run last night, despite the tooth pain was because .... my flipbelt arrived yesterday! Holy Hell, did I make a mistake by not listening to you guys sooner. Best, running gadget.... EVER. Seriously I felt so free. I always bring my phone with me for safety reasons, plus I need to bring keys, tissues (and on LSRs my gels) and this thing held everything really securely and the only thing I FELT I was carrying was my water. Anyone on the fence about this you need to buy it. I have a discount code if anyone is interested and it worked out at like 20euro including postage directly from flipbelt. I think if you order this week it would arrive before the HM, mine took about a week.
.

Agree. I love mine. It's a great belt. Hope the tooth gets sorted!

Dubgal72 · 03-09-2015 08:41AM

Sunny Disposition wrote: »

Yep, planning to go back down to 18 miles in between those two. Have been doing the occasional 7.5 mile run on a nice loop from time to time, that's about the longest midweek run to date.

Try to make the midweek run more regular if you can. You can build it in increments of a mile but not necessarily each week. Listen to your body and let that dictate how often you increase. Keep this one slow too

nop98 wrote: »

Go at 8:45am any weekday and I'll join you too!

Ha ha can you imagine?! Three runners haring up that hill barging parents, kids and cars out of the way

duffer247 wrote: »

4 mile run last night, a bit later than I had hoped - I prefer to catch a little be of light when I start out my run. I was itching to get out and it had felt like more than a day since my last run, a good sign. Run was very comfortable although I had a little tenderness on the outside of my left knee, nothing to hamper a four miler but we'll see tonight on the 8 mile run how it performs. Found myself doodling the figure 8 in a meeting today (8 miles tonight) this training is becoming all consuming.

safe running y'all

Keep an eye on that duffer, hopefully it's nothing serious

Pink11 wrote: »

... managed a 6.5 mile. Ran each mile at approx 8.40/9 per mile. Is this too fast? (sorry for asking stupid questions so late on). Oh and I recently switched over from kms to miles. I find it mentally easier. Anyone else find this? It was much easier on the brain last week watching myself hit 15miles rather than waiting for my watch to hit 26kms. Weird I know but... I'm weird!!!

hi Pink, good luck with that tooth! If you're aiming for roughly in and around 4 hours, (= 9m/mi pace), the majority of your training runs should ideally be in the 9:45-10m/mi zone so yes, this was a tad fast :eek: Count this one as a PMP run

and try to slow down. Think of all the fatigue-resistant endurance you'll be banking with slow miles

skittles8710 wrote: »

8miles done this evening, 10:30 average which is about a minute over marathon pace. Glad to get out there and get a decent run in! Not quite back to full health but definitely a lot better than I have been.

Doc tomorrow and hopefully Dingle half on Saturday which I will treat as a training run given the circumstances.

Definitely felt the darkness creeping in early tonight, pitch black getting back at half 9. Bummer, loved the long evenings.

Ah good to hear you're back at it but do listen to you body. It's probably still a bit wiped out so don't be afraid to pull back if and when you feel unusually fatigued. It will be hard to maintain discipline on Saturday as you find all about you racing, but keep the bigger picture in mind: a) that you've been sick and b) our goal is the 26th October, not this Saturday

and we are going to insist on a race report

Myles Splitz · 03-09-2015 08:49AM

Clearlier wrote: »

There's also an emerging theory that taking anti-inflammatories negates the effects of training i.e. it's the presence of inflammation that leads to body adapting so if you take it away the body doesn't adapt and the training is of no benefit.

It's not even just an emerging theory it has been around a while but there is a lot more decent research in the area as of late which is backing up the idea.

Inflammation is effectively a nature chemical response which is part of the healing process. so by stopping this you can actually delay the recovery time. This is not just from injury but also hard workouts and is why ice baths are coming under a lot of flack as of late.

There is a place for icing and anti-inflammatory drugs in the acute stage however as excessive inflammation and swelling can restrict range of motion as well as excessive blood pooling in area which can be reduced through icing to allow repair and remodelling phase of injuries.

Training on NSAIDs however is just dangerous however not only can you have less adaptation to the training, you are putting stress on heart, intestines and many other systems as well as not having the neural feedback your body relies on. Pain is usually a messenger that something is not right in the body, ignoring the message does not change this fact.

Kennyg71 · 03-09-2015 09:04AM

Mrs Mc wrote: »

A lot of early runs for you G you'll be wrecked ;(

Yeah, this will be life for next while, GAA season again, 20 narly
10 yr olds 3 days a week. The joys of parent hood.

neilthefunkeone · 03-09-2015 09:18AM

Dubgal72 wrote: »

Sorry to hear this Neil. Were you tense by any chance? Anticipating any sort of ache etc can cause you to tense up, or do you think it was something else?

Not sure maybe was tensing up.. Maybe i did too much too soon.. Was the same pain again, Hamstring.

Rested last night and going to do a small loop of my estate tonight which it 3k. If it feels fine when back to the house ill do a second 3k and leave it at that..

Monday evening if the next chance to run so will have to see then.

What im worrying about is lost time.. When is too much?

eyeball kid · 03-09-2015 09:23AM

Went to the physio on Tuesday after my Achilles problem on my lsr on Saturday. By this stage wasn't feeling any real pain in the area. She massaged it out, and used some ultrasound and some other machine that was like little electrical pulses around the ankle. Gave me some strengthening and stretching exercises to do but thought I'd be able to run and to come back next Tuesday.

Went out for a 5 mile yesterday evening but by the end I was feeling the pain again, not enough to stop me running but I did slow it down. Think I'll have to rest it for the weekend.

Is it worth running on it again on Monday before I see the physio?
Also, as per Neil's question yesterday, realistically how many of the lsr's can be missed before you have to re assess whether to run this year or not?
At this stage, I've already missed 2 lsr and will miss the 20 mile this weekend.

Clearlier · 03-09-2015 10:07AM

Clearlier wrote: »

swap the rest of the week around doing Thursday's run on Tuesday and Tuesday's run on Saturday. If you're carrying a couple of niggles then forget about it.

JacEim wrote: »

Really good confidence boost for the next couple of weeks!!
Clearlier - do the Lotto this weekend you were very close when you said I would challenge 27mins!
This is now my 4M PB... Could I get down to under 26 in the new year??
7M interval tomorrow night - easy peasy.

Well done on the 4 mile JacEim. If you're running tonight though you need to make it a short easy recovery run. Certainly not the 6*1k interval run! Have you juggled the schedule around? In my suggestion I was imagining that today and tomorrow would be rest days tbh.

Dubgal72 · 03-09-2015 10:27AM

Clearlier, I'm going to pass neil and eyeball kid's queries over to you, tia

HelenAnne · 03-09-2015 10:32AM

Pink11 wrote: »

Alot of the reason I was so motivated to run last night, despite the tooth pain was because .... my flipbelt arrived yesterday! Holy Hell, did I make a mistake by not listening to you guys sooner. Best, running gadget.... EVER. Seriously I felt so free. I always bring my phone with me for safety reasons, plus I need to bring keys, tissues (and on LSRs my gels) and this thing held everything really securely and the only thing I FELT I was carrying was my water. Anyone on the fence about this you need to buy it. I have a discount code if anyone is interested and it worked out at like 20euro including postage directly from flipbelt. I think if you order this week it would arrive before the HM, mine took about a week.

If anyone in Dublin wants one asap without having to order by post, Runzone on Orwell Road in Rathgar stocks them. I bought one there as a present for a friend. They have a good few colours and are about 20 quid, maybe a bit more.

Clearlier · 03-09-2015 10:51AM

neilthefunkeone wrote: »

Not sure maybe was tensing up.. Maybe i did too much too soon.. Was the same pain again, Hamstring.

Rested last night and going to do a small loop of my estate tonight which it 3k. If it feels fine when back to the house ill do a second 3k and leave it at that..

Monday evening if the next chance to run so will have to see then.

What im worrying about is lost time.. When is too much?

Hi Neil,

First off, are you religiously doing all of the exercises that the physio gave you?

If you have no pain run tonight but leave it at 3k.

You need to start planning to finish your runs with no pain! That means shorter runs at an easier pace.

Take shorter steps - no really. If I was asked to give one tip for injury prevention this would be it. You should consciously chop your stride short. It may help to count your steps and look to increase your cadence - a metronome may help with this.

Assuming that you get the all clear from your physio do 50% of the plan next week, 80% the following week and back to plan the week after that.

Revise your target. If I've understood your situation correctly you've essentially missed the last two weeks. That you've already completed a marathon will stand to you but 2 weeks of missed training followed by 2 weeks of reduced training is going to have an impact.

Clearlier · 03-09-2015 10:59AM

eyeball kid wrote: »

Went to the physio on Tuesday after my Achilles problem on my lsr on Saturday. By this stage wasn't feeling any real pain in the area. She massaged it out, and used some ultrasound and some other machine that was like little electrical pulses around the ankle. Gave me some strengthening and stretching exercises to do but thought I'd be able to run and to come back next Tuesday.

Went out for a 5 mile yesterday evening but by the end I was feeling the pain again, not enough to stop me running but I did slow it down. Think I'll have to rest it for the weekend.

Is it worth running on it again on Monday before I see the physio?
Also, as per Neil's question yesterday, realistically how many of the lsr's can be missed before you have to re assess whether to run this year or not?
At this stage, I've already missed 2 lsr and will miss the 20 mile this weekend.

Hi eyeball,

As with Neil, you need to make sure that you're diligently doing those exercises.

If you've no pain walking around then yes, do a short easy run today or tomorrow to see how it is and if there's no reaction do a slightly longer one on Sunday. If you get pain you'll need to stop so make sure that you don't go too far from base!

Listen to your physio obviously about how much running to do but if she does give you the all clear ease back into it gradually.

One the question of when to consider pulling out - it's at the point where you no longer think that you can achieve a goal that you'd be happy with. A bit nebulous I know but you get your best information through how you feel on your long runs.

eyeball kid · 03-09-2015 11:04AM

Clearlier wrote: »

Hi eyeball,

As with Neil, you need to make sure that you're diligently doing those exercises.

If you've no pain walking around then yes, do a short easy run today or tomorrow to see how it is and if there's no reaction do a slightly longer one on Sunday. If you get pain you'll need to stop so make sure that you don't go too far from base!

Listen to your physio obviously about how much running to do but if she does give you the all clear ease back into it gradually.

One the question of when to consider pulling out - it's at the point where you no longer think that you can achieve a goal that you'd be happy with. A bit nebulous I know but you get your best information through how you feel on your long runs.

Ok, thanks. Might go out for a short run tomorrow evening and see how it feels.
Also just learned a new word. Thanks!

Toulouse · 03-09-2015 11:24AM

16 miles in the bag. Was good, full report later!

This Fat Girl Runs · 03-09-2015 11:26AM

Toulouse wrote: »

16 miles in the bag. Was good, full report later!

Good to hear! Have fun at EP!

neilthefunkeone · 03-09-2015 11:39AM

Clearlier wrote: »

Hi Neil,

First off, are you religiously doing all of the exercises that the physio gave you?

If you have no pain run tonight but leave it at 3k.

You need to start planning to finish your runs with no pain! That means shorter runs at an easier pace.

Take shorter steps - no really. If I was asked to give one tip for injury prevention this would be it. You should consciously chop your stride short. It may help to count your steps and look to increase your cadence - a metronome may help with this.

Assuming that you get the all clear from your physio do 50% of the plan next week, 80% the following week and back to plan the week after that.

Revise your target. If I've understood your situation correctly you've essentially missed the last two weeks. That you've already completed a marathon will stand to you but 2 weeks of missed training followed by 2 weeks of reduced training is going to have an impact.

Thanks clearlier,

Yep doing my exercises twice daily as instructed. Ill give the shorter stride a go tonight and will keep to a 3k and see how that sits with me.

I see this being an impact on target for the day.. as it stands ill prob have to knock the half as well which leaves me with only one race completed this year.

Completed last year is correct but completed in pain and walking. So obviously if im not feeling it in advance i don't want to put my self in this situation again!

duffer247 · 03-09-2015 11:48AM

Did my mid-week 8 mile last night.
Whilst eager to get out I was tentative going out for some reason, maybe due to the increase in run frequency and doing back-to-back runs where I had the luxury previously of a day in between runs. Anyhow, I ran slowly and cautiously especially crossing roads, going up curbs etc. By mile 5-6 I felt myself plodding a bit as I encountered a long stretch with a slight incline. Kept the head up and although I had under-calculated the distance by a couple of hundred yards I still had a good warm down.
Feeling good today.
Splits;
1 11.15
2 10.58
3 11.11
4 10.59
5 11.24
6 11.30
7 11.10
8 8.36 (0.71 of a mile)

JacEim · 03-09-2015 01:45PM

Clearlier wrote: »

Well done on the 4 mile JacEim. If you're running tonight though you need to make it a short easy recovery run. Certainly not the 6*1k interval run! Have you juggled the schedule around? In my suggestion I was imagining that today and tomorrow would be rest days tbh.

Tomorrow was supposed to be rest day again, so I suppose I could do a 3M recovery today and the 7M interval session tomorrow, rest day on Sat & 8M easy on Sunday..
I hardly feel like I have run the race TBH, but understand that I have still stressed the muscles running at that pace.

I had mentioned that my legs were aching / hot etc at night in bed - so for the last two nights I have worn my skins compression tights to bed. Placebo or not - it definitely seems to help. Next I'll be wearing them under my trousers to work

ZV Yoda · 03-09-2015 01:56PM

I still have that dull ache in my foot. It's gets aggravated when I walk on it. Been there since my last run (8 mile on Tues). I'm supposed to do my pre-Electric Picnic 16 mile lsr tonight, but I don't think it's a good idea. I'm afraid I might damage something.

Since I'll be at EP for the week-end, I probably won't get to run again until Monday at the earliest. That means a 5 day layoff from running (granted, there'll be a lot of walking at EP).

Any suggestions on what I should do?

frash · 03-09-2015 02:39PM

ZV Yoda wrote: »

I still have that dull ache in my foot. It's gets aggravated when I walk on it. Been there since my last run (8 mile on Tues). I'm supposed to do my pre-Electric Picnic 16 mile lsr tonight, but I don't think it's a good idea. I'm afraid I might damage something.

Since I'll be at EP for the week-end, I probably won't get to run again until Monday at the earliest. That means a 5 day layoff from running (granted, there'll be a lot of walking at EP).

Any suggestions on what I should do?

where abouts is the ache?

03-09-2015 02:42PM

frash wrote: »

where abouts is the ache?

In his foot - says it right there.

(sorry I'm a bit hyper)

ZV Yoda · 03-09-2015 02:55PM

frash wrote: »

where abouts is the ache?

Deleted User wrote: »

In his foot - says it right there.

(sorry I'm a bit hyper)

On the outside sole of my left foot. Fine when I'm sitting down, but gets aggravated when I walk. Not excruciatingly painful, but enough to cause a slight limp when I catch it the wrong way.

frash · 03-09-2015 03:00PM

ZV Yoda wrote: »

On the outside sole of my left foot. Fine when I'm sitting down, but gets aggravated when I walk. Not excruciatingly painful, but enough to cause a slight limp when I catch it the wrong way.

sorry - don't know what that is
presume you're runners are ok? worth running in the back-up pair (if you have one) maybe?

Clearlier · 03-09-2015 03:04PM

ZV Yoda wrote: »

I still have that dull ache in my foot. It's gets aggravated when I walk on it. Been there since my last run (8 mile on Tues). I'm supposed to do my pre-Electric Picnic 16 mile lsr tonight, but I don't think it's a good idea. I'm afraid I might damage something.

Since I'll be at EP for the week-end, I probably won't get to run again until Monday at the earliest. That means a 5 day layoff from running (granted, there'll be a lot of walking at EP).

Any suggestions on what I should do?

Ditch EP and stay off your feet as much as you can for the next few days

.

Assuming that that's not on the table it would be great if you could understand what's causing the problem, is it an overuse injury that's going to keep coming back, did you accidentally bang it off something or did you get a new pair of shoes/runners recently?

If it's an overuse injury then you need to wait until the pain has dissipated, give it another day or two and then reintroduce running initially with a short run and if no issues you can ramp back up to your plan pretty quickly.

The issue with all of the walking at EP is that it's not going to give your foot a chance to recover so you may need to take a few more days afterwards to get over it.

ZV Yoda · 03-09-2015 03:16PM

frash wrote: »

sorry - don't know what that is
presume you're runners are ok? worth running in the back-up pair (if you have one) maybe?

Clearlier wrote: »

Ditch EP and stay off your feet as much as you can for the next few days .

Assuming that that's not on the table it would be great if you could understand what's causing the problem, is it an overuse injury that's going to keep coming back, did you accidentally bang it off something or did you get a new pair of shoes/runners recently?

If it's an overuse injury then you need to wait until the pain has dissipated, give it another day or two and then reintroduce running initially with a short run and if no issues you can ramp back up to your plan pretty quickly.

The issue with all of the walking at EP is that it's not going to give your foot a chance to recover so you may need to take a few more days afterwards to get over it.

I haven't banged it off anything - there's no bruising.

I've had my current pair of runners (New Balance 880 V5) for about 4 weeks. I've been wearing them on every run since I got them. This has coincided with my increasing weekly mileage.

They were recommended by AK (they did a gait analysis). Having had them a few weeks, I'm not keen on them at all. Can't quite put my finger on why I'm not feeling the love for them. For the past few weeks, I've been getting a pain on the top of my right foot after about 10k, but it disappears right after the run. Now this thing on my left foot is making me think it could be the runners.

Maybe I'll venture out tonight in my previous pair of Nike Pegasus to see how they feel.

Dubgal72 · 03-09-2015 04:32PM

ZV Yoda wrote: »

I haven't banged it off anything - there's no bruising.

I've had my current pair of runners (New Balance 880 V5) for about 4 weeks. I've been wearing them on every run since I got them. This has coincided with my increasing weekly mileage.

They were recommended by AK (they did a gait analysis). Having had them a few weeks, I'm not keen on them at all. Can't quite put my finger on why I'm not feeling the love for them. For the past few weeks, I've been getting a pain on the top of my right foot after about 10k, but it disappears right after the run. Now this thing on my left foot is making me think it could be the runners.

Maybe I'll venture out tonight in my previous pair of Nike Pegasus to see how they feel.

That rings a bell. Something like that happened to me earlier in the year. I changed shoes, wasn't feeling the love and started to feel all sorts of tightnesses and twinges in my feet. AK were really great about changing them. They want you to be happy, if you're not happy you won't go back and.....

When it comes to running shoes, go with your gut instinct. Your running shoes should feel like a comfy glove on your foot. Good luck! Leave yourself plenty of opt-out points on the run tonight and don't forget your leap card

Dubgal72 · 03-09-2015 04:36PM

Toulouse wrote: »

16 miles in the bag. Was good, full report later!

One more sleep

Firedance · 03-09-2015 04:36PM

Dubgal72 wrote: »

That rings a bell. Something like that happened to me earlier in the year. I changed shoes, wasn't feeling the love and started to feel all sorts of tightnesses and twinges in my feet. AK were really great about changing them. They want you to be happy, if you're not happy you won't go back and.....

When it comes to running shoes, go with your gut instinct. Your running shoes should feel like a comfy glove on your foot. Good luck! Leave yourself plenty of opt-out points on the run tonight and don't forget your leap card

+1 to this, that is exactly the area where my foot pain was last year and it was down to my runners, hopefully if that is the case for you and you get back into your previous runners asap, the pain won't hang around, if it does, go straight to a physio.

Windorah · 03-09-2015 04:44PM

Speaking of new runners... I bought a new pair yesterday on the advice if my physio as I am having knee pain (nothing new there!) I went for brisk walk last night and all feels good. Should I go for my long run this weekend in my new runners or break them in with a few shorter runs this week and wear the old runners for the LSR?

DCM 2015: Mentored Novices Thread

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