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DCM 2015: Mentored Novices Thread
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Chivito550 wrote: »There is not a single soul in a novice marathoners group who can cover 1770m in 5 mins 37 seconds. 5:06 mile pace for the mile and still hanging on at that pace for a further 160m? You are kidding me right? If there's anybody running that on this thread, then I would question why they are part of a novice thread!
I could do it for the 160m.
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I could do it for the 160m.
Did I say novices only? Plenty of 'advisors' on this thread who could do it. Or am I wrong about that?
Oh, and to further clarify, as people seem to keep reading me wrong,:rolleyes: I also didn't mean a full marathon at that pace. When I said a mile, I meant a mile.0 -
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"Oh, for a laugh I turned my Garmin on while I was on the Luas. 1.1 miles in 5.37 minutes Did you know that there are some of you here who can run as fast as the Luas?!!"
Smackdown time.... :pac:
I'm in, who's with me?
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*race the Luas, Tue 27 Oct (gotta rule out some novice competition), rush hour....0 -
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Could manage for 400-500 meters myself. But sure not every thing
Posted is literal.
Well done all novices on half's, 10k and LSRs, keeps us as motivated.
I could probably do a bit more, it was mainly tongue in cheek
I managed to get up to 5min/mile for the last .1 of a mile today. Just wanted to see how fast I could push myself for a small bit.0 -
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Week 6 of 12. 48 miles
Monday: 5 miles @9:22 REC
Tuesday: 10 miles/ 5x1km reps VO2Max
Splits for the Reps. going kms for this
1st km 4:00
2nd km 3:56
3rd km 4:13
4th km 4:06
5th km 4:04
P&D say that VO2max reps should be run at current 5k pace. its 10weeks since my last 5k(3:49kms/m) so i don't really know what my current 5k pace is, so i ran this by feel. I'm not unhappy with the results apart from the middle rep
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Thursday: 12 miles @8:40 MLR
Friday: 6 miles/6x100m strides @9:16 REC
Sunday: 15 miles/12@PMP LSR
splits
9:04
8:30
7:56
7:26
7:29
7:26
7:24
7:27
7:26
7:23
7:26
7:28
7:26
7:31
7:33
Very happy with this run, weather conditions were ideal and the route was a better choice that my last PMP run. My PMP pace is 7:30, as can be seen from the splits is was slightly ahead of pace but i had hit a good rhythm and only eased off a bit on the last 2 miles.
The week ahead is a planned buffer week to allow for a mini taper for Athlone HM. This is probably my favorite race of all and the HM my favorite distance.
I am hoping for a sub 1:32 which would be a PB, i was toying with the idea of going with the pacers for a sub 1:30.....................................maybe????
Well done everyone running LSR's, half marathons and 10ks over the weekend.
Well done to Dubgal on her new 10k PB0 -
This Fat Girl Runs wrote: »I'm back from my 15 miles. Going to add my report then go back and read the race reports from Dingle.
Decided to try a new route today...started well, ended badly but not for reasons you might think. I also started earlier than usual so was up at 6.30am for breakfast, got another hour of rest and out running by 8:40am.
I hit the quays all the way to IFSC then turned up Amiens Street, ran around Fairview Park, followed the coast towards Howth until I hit 7.5 miles then turned around and headed back home...where it all fell to pieces!
I wonder did I see you? I went out later than usual (went to see a band last night, The Delines, if anyone's interested) and felt like a lie in, so I set out from my house at about 9.10am (instead of meeting at the club at 8 as usual) and went down the Howth Rd, past Fairview Park and into town. In Fairview I said 'hi' to a female runner in black running tights; I was in my beautiful knee socks, shorts and a blue t shirt. If it was you, 'hi' again! 0 -
I wonder did I see you? I went out later than usual (went to see a band last night, The Delines, if anyone's interested) and felt like a lie in, so I set out from my house at about 9.10am (instead of meeting at the club at 8 as usual) and went down the Howth Rd, past Fairview Park and into town. In Fairview I said 'hi' to a female runner in black running tights; I was in my beautiful knee socks, shorts and a blue t shirt. If it was you, 'hi' again!
Hi! I'm not sure that was me, I don't have running tights, just black workout trousers. I was wearing a black running shirt and grey & black striped arm sleeves. I did get a few hi's and hello's from others so it's possible we did pass each other at some stage.
We should all invent a secret hand signal or head shake or something to identify ourselves with when running :P Then confuse the heck out of other runners when they see it! :pac:0 -
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Just a quick note to say I finished the Dingle Half a Marathon in 1:50:33 today taking 2 minutes off my PB back in July. Absolutely delighted, absolute proof that the boards plan is working very well for me. Back at the Great Limerick Run in May before starting proper training I set a PB for the half at 1:56:56 and I've broke it my almost two mins in each of the three half marathons I have ran since. Roll on DCM!!
Really delighted for you, you so deserve this And just a reminder: it's not the boards plan doing the actual hard work, you deserve the credit here 0 -
Really delighted for you, you so deserve this And just a reminder: it's not the boards plan doing the actual hard work, you deserve the credit here
Ah shucks, thanks very much!
Funny actually looking back at some of the pictures from the event and I look pretty happy crossing the line -> here and here
Giving it the whole clenched fist and pretty sure I was wahooing as well, sure why not!0 -
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You guys have been busy! Not only have you been riding the crescendo of highest lsr, you've been taking the time to write and post reports too. Loved reading each and every single one of these, thank you. Each week, your buzz is palpably leaping off the screen of my poor lil ipad. Don't know how much longer poor lil ip.e (yeah I have named my ipad...deal
) can cope with this, just as well there's only seven weeks left :pac:
chrislad, first in this week with your 20 mile report and border crossing Well done, lovely steady average range, you got the hang of this haven't you?!
Yeah, the last two were tough. This is natural. Tbh after 18, if it's not tough...I want to know what you're on :mad:
For me, spasming occurs towards the end of a lsr if I have tensed during a stride (quite easy to do) or interrupted a stride (stopping suddenly, usually a dog lead :rolleyes: ) or tried to suddenly catch up. So try to stay physically relaxed and your stride smooth when fatigued. Easier said than done but this shows the importance of keeping your mental faculties alert and aware when physically fatigued.
Really really glad to see you've made it through the niggles and this far, you deserve it
frash, nice +pmp average, well done! Glad to see the on the hoof nutrition is continuing. Thought of you today on my lsr in the local park, berries still very sparse
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nop, assimilation....yesssss Great lsr and glad it went well solo. As wifey said, your application on this plan has been remarkable and is going to give you a really strong foundation come the 26th.
Hope you're not too sleepless in Seattle. Sorry, couldn't help myself
Phoebas, well done on the 20. Sounds like you were completely buzzing and rightly so!
TheBazman....hmmm non-assimilated....ok, work in progress...
30km at 6 avg so good to go if the plan is still 4h and thereabouts. Good that the niggle ran itself off but keep us posted on physio tomorrow won't you
denis b, you metaphor mixer 20 miles at 6:08 per km I have to insist, one camp or the other only one right answer here....
Keep an eye on that achilles won't you? Yup, completely organic to find your pace increases towards the end of a run but absolutely no need to force it, indeed that is not allowed
Great to hear about the the post-lsr nutrition and recovery, fwiw I am completely convinced about this.
smiley70 well done on the 18 miles! I know you missed the company this week but the odd solo lsr will give you the added benefit of increased mental stamina, not to be understimated!0 -
BirdCage1, well done today. Don't sweat that you didn't complete, fwiw it looks like you made the right call today. You are not an automaton and no need to complete slavishly. Negative thoughts/dips are normal and usually pass. Sometimes - rarely - they don't and then, it is ok to pull back. Your body and mind were telling you something and a half mile short is nothing to lose sleep over, imo.
But...no racing your training runs, got it?! Unless of course that happens without you trying, again very possible during marathon training
Great personal reflection on the gels and most of all on the respect. Love it. You hear all of you??!!
Great to hear you're stretching and foam rolling too. From what I understand, stretching is most important and if this is done adequately, foam rolling - ouch- can be purely supplementary, as and when required.
I agree, it's very important too to try keep a little bit mobile in the hours post-lsr. Although I am an advocate of some sofa-based parenting on a lsr day, it's useful to keep moving too. I had a 3mile round trip cycle post lsr today and an hour in the pool with the kids and my poor legs feel a lot better for it
Hi skittles11 and welcome back! Sorry if I've missed this but there are some questions waiting for you on the first post in this thread.... Well done on slowing down!
JMSE, good to hear from you and no need to stay away cos you have no lsrs to report
Great update, thanks! Nice to see the four sessions per week and looks like they're paying off. If you want to up the reward, consider five days per week but you may need to balance that with your very commendable current lack of niggles.....
There are others here who can answer your gel question better than me but first, how often and for how long do you usually run 'on empty'. Was today a first? Have a look a few pages back, there was some gel discussion.
Re the water, I get the ounces but drink to thirst first and foremost. This is more important imo than fuelling on the go.
Your lsr progression since early August is pretty steep so hold fire for now. Consolidate first with another 16-18 next week before you step up again, let the body adjust to this week's load first. Have you any plan to fit in a HM race in the next few weeks?0 -
Hi wolfyboy555, well done on the 16 miles today! Don't be too worried about negative splitting it - is that even a verb-thing - keep it steady and slow Glad to see the pacer q has been answered, the perks of being a novice here, insider pacer info
PeterD61, well done on your milestone 16 miles It really is a buzz isn't it?! Firsts all round for you today, no walking, gels and flipbelt. Sounds like you're in a familiar neck of the woods...I know that hill very well! Deceptive little fecker! I normally chop my stride and grit my teeth on it
Fwiw, I think you should be aiming to keep all your paces slower than 10m/mi, no need to go under, otherwise great work today!
mobfromcork Hi M, you've been quiet, good to hear from you! Probably just as well your new runners didn't appear in time for today, even a new pair of your old model could blister your feet on a lsr. I've always broken mine in over a week or so before attempting a lsr. Loving the sweet fest
Absolutely right not to rush back into pace after a break of any sort. Great report thanks!
TFGR, well done today! Just a thought re lsr strategy, something to contemplate: imo, it would be more useful generally to attempt a constant pace throughout the lsr over a pace you can't maintain/have to slow down on. If you think you might not be able to maintain 14:10-14:20 pace throughout, aim for ex 14:30-14:40. This would have - as well as physiological benefits - the psychological benefit of finishing strong, not 'beaten' into a slower pace. This goes for everyone, if you feel the need to slow drastically in the latter stages of a lsr, chances are you have misjudged the overall pace.
Keep mobile in the hours post lsr too, your muscles etc will thank you tomorrow!
Nice Luas Race seed sown 0 -
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I had a wedding yesterday so decided to do my LSR after work on Friday instead. 20 miles @ 10:00/mile, 420ft elevation gain
Like last week I had the auto-pause on so this was actually a bit slower than 10:00/mile. I left a bag with a bottle of water with electrolytes and two gels inside the wall of the house and planned to loop by the house a few times to keep me hydrated. I did everything right during the day: big bowl of porridge for breakfast, pasta for lunch (and the night before) and drank lots of water. I was ready for road and hitting out the gap by 5:30.
I swung by the house on mile 8 to take a drink and again at mile 13. I also took a viper boost gel at mile 13 (last week I took an isogel at mile 16). I found it really tough on my own. With nobody to chat to at times all I could think about was the pain in my legs - not injury pain but that aching you get from running such long distances. I was really feeling it by mile 17 and did contemplate throwing in the towel but I talked myself out of it. I took another drink at mile 18 and knew this would get me home. From mile 16 onwards, hopping up on and down off footpaths continuously was hurting quite a bit. Nonetheless I made it home and was happy to have it done but I did find it much much tougher than last weeks run.
I did some stretching outside, came in and sat for a few minutes while I drank some water, maybe 500ml. Got to my room where I had the urge to lie on the floor for a it, as you do. Spent 15 or 20 minutes there before I started to get cold so I tried to gather myself to shower and to warm up but I was shivering with the cold and felt like rubbish. Had a shower doubled over with a pain in my tummy and finally got myself back into bed and all wrapped up. An hour or more after my run I was shivering uncontrollably and threw up all the water that I'd drank. Got sick once more after that, all water, before I was able to warm up and normality resumed about two hours after I finished my run. Was able to stomach a cup of tea and some ginger biscuits (it's all I and in the house). I felt like absolute rubbish for the whole two hours after the run but after my tea and bickies I was Aok.
I posted this report on my log on Saturday and CM, Nop and AKW have offered some great advice regarding nutrition, resisting the urge to lie down, keeping warm and not drinking too much water
I couldn't believe how much my experience running 20 miles this week differed so much to running almost the same distance (19.80) only 6 days earlier. It shows that it's the small things that count. Last week I took little sips of water every 3.5 miles (not big gulps on mile 8, 13, 17 & 20), last week I wore a long sleeved top for a bit of extra warmth (short sleeved this week), last week I had a cup of tea & slice of cake straight after my run (cold water this week), last week I put a hoodie & trackie bottoms on & got into a warm car after my run (cool bedroom floor this week), last week I had company (on my own this week) and last week I was on country roads with no footpaths to be hopping on and off of and wasn't stopping at traffic lights lots of times. Without realising it, I got lots of things right last week and had a bad experience this week but I've learned lots of lessons and I'm dam glad it happened now and not on the big day Hopefully there's something everyone can take from this and any advice would be very welcome 0
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