DCM 2015: Mentored Novices Thread

JMSE · 07-09-2015 02:08PM

Got an 8 miler in this morning, did 5x100m strides between miles 1 and 2ish, tempo from 3 to 4 and then jogged out the rest with 800m at the end tempo 2 laps around the track. All good...

TFGR, I'd go for scrambled eggs / a tin of red salmon / a big dose of the lowfat strawberry organic yoghurt from lidl, thats as far as my science goes

chrislad · 07-09-2015 02:17PM

This Fat Girl Runs wrote: »

What's your guys' (novices, advisers, lurkers etc) recovery routine? What protein do you take for recovery and your protein meal after a run?

I'm just curious and asking for conversation sake, not looking for someone to tell me what to do for recovery!

Depends on the time of day.

If it's a morning run, I'll have a protein shake along with porridge, yoghurt etc.

If it's an evening run, I'll normally have the shake and then eat my dinner as normal.

I normally judge my runs to be just before breakfast, or just finishing at the time I'd have a meal. On the rare occasion where it doesn't work out, I tend to have a chicken wrap, or a few boiled eggs.

davedanon · 07-09-2015 02:17PM

mobfromcork wrote: »

Just back in from my 20 mile LSR. Went from Carlow up the Barrow trail towards Athy but had no-one to collect me from the other side afterwards so just went for 10 miles, turned around and ran back again.

I was in the same place, funnily enough. Was at EP for the weekend, and the hotel was in Carlow, half a mile from the Barrow. Only I went towards Carlow, and turned back after 10 miles just the other side of Leighlinbridge.

duffer247 · 07-09-2015 02:19PM

This Fat Girl Runs wrote: »

What's your guys' (novices, advisers, lurkers etc) recovery routine? What protein do you take for recovery and your protein meal after a run?

I'm just curious and asking for conversation sake, not looking for someone to tell me what to do for recovery!

Recovery usually takes the form of scrambled eggs and baked beans!
On Saturday I had Chocolate milk for the first time ever after seeing it referenced here, I don't really like milk or chocolate, but I loved that chocolate milk! bizarre

ratracer · 07-09-2015 02:21PM

This Fat Girl Runs wrote: »

What's your guys' (novices, advisers, lurkers etc) recovery routine? What protein do you take for recovery and your protein meal after a run?

I'm just curious and asking for conversation sake, not looking for someone to tell me what to do for recovery!

This is what I use: http://highfive.co.uk/product/recovery/proteinrecovery

I only tend to use it after the long run, although the midweek run is now also getting into 'long run category' for me at this stage. As soon as i come in from the run I'd have this either on its own with half milk, half water, or in the blender with banana to make a smoothie out of it. Then after stretching and shower I'd either have 3 eggs scrambled with toast or if I have chicken/meat left over from dinner the night before I'd have that with some salad. I tend to do most of my running in the morning though, so this is almost lunch by then.

Toulouse · 07-09-2015 02:22PM

Hi everyone, I'm alive and uninjured!!

Just off out for 4 miles. Training for an endurance event definitely makes festival-going much easier, flew through the weekend, my friends hate me

Looking forward to catching up on all your weekend LSRs this evening.

duffer247 · 07-09-2015 02:23PM

@skittles thanks!

diego_b · 07-09-2015 02:24PM

This Fat Girl Runs wrote: »

What's your guys' (novices, advisers, lurkers etc) recovery routine? What protein do you take for recovery and your protein meal after a run?

I'm just curious and asking for conversation sake, not looking for someone to tell me what to do for recovery!

It varies to be honest, after LSRs I might try get some peanut butter and toast in fairly soon after running or else a Trek/Naked bar with some protein in it. Then given the time of day the LSRs are for it's normally around lunchtime on a Saturday then after I have my shower/stretches so if my very good wife is about she might have some lunch/dinner made. That always has meat in it and maybe some beans or something like that for more protein. I have protein shakes stuff but only use it sometimes if I think I can't get a normal meal in.

Toulouse · 07-09-2015 02:27PM

This Fat Girl Runs wrote: »

What's your guys' (novices, advisers, lurkers etc) recovery routine? What protein do you take for recovery and your protein meal after a run?

I'm just curious and asking for conversation sake, not looking for someone to tell me what to do for recovery!

I take a protein shake after my LSR. My midweek longer run is now my commute to work so I have protein milk with my porridge. Otherwise dinner is usually after my shorter evening runs so that is chicken and spinach in some shape or form.

duffer247 · 07-09-2015 02:32PM

Clearlier wrote: »

Assuming that you're in a sedentary job if you're doing absolutely no core work then myrtl is something straightforward enough to start out with that isn't demanding but will help. Longer term it would be worth looking into pilates.

Can't help with a physio recommendation I'm afraid.

I had an idea what "sedentary" meant but I had to google it to be sure! If only you knew where I work; sums it up to a tee

Thanks for the link

Clearlier · 07-09-2015 02:38PM

Dubgal72 wrote: »

And is 15 mins a bit long for icing? Myles Splitz or Clearlier, what's the latest on this please?

Myles would know the latest much better than I would. Apparently none is best but there may be a role for it in the acute phase particularly to help reduce swelling if compression isn't working/available. 15 mins is a long time but I don't think that there's any danger of losing the foot.

Neady83 · 07-09-2015 02:40PM

diego_b wrote: »

Avoiding cold drinks, very good...
Really love the small details with the advice here, some of these things make a huge difference I fiind! You simply cannot beat experience.

+1 it's these small nuggets of wisdom that are the difference between success and failure

I learn something new everyday

jake1970 · 07-09-2015 02:53PM

This Fat Girl Runs wrote: »

What's your guys' (novices, advisers, lurkers etc) recovery routine? What protein do you take for recovery and your protein meal after a run?

I'm just curious and asking for conversation sake, not looking for someone to tell me what to do for recovery!

After a quality session or a LSR its a glass of Mooju and a dip in a cold bath:eek:
The cold bath is only a recent addition to my routine after it was mentioned here by JacEim, Dubgal and was also recommended by my Physio.

nop98 · 07-09-2015 02:55PM

This Fat Girl Runs wrote: »

What's your guys' (novices, advisers, lurkers etc) recovery routine?

Mine is an 8 year-old hurling mad. Within an hour of my run, I am usually out in the park with him pucking balls around. Just moving around and not being allowed to put the feet up - I guarantee you that it helps. On two fronts actually. It aids my recovery, and Dublin will have a better chance at the hurling All Ireland in 2026 (the same year I'll finally break 4 hours

).

I don't really eat or drink anything special. I tried protein drinks etc but it's not for me.

Dubgal72 · 07-09-2015 03:05PM

Clearlier wrote: »

Myles would know the latest much better than I would. Apparently none is best but there may be a role for it in the acute phase particularly to help reduce swelling if compression isn't working/available. 15 mins is a long time but I don't think that there's any danger of losing the foot.

jake1970 wrote: »

After a quality session or a LSR its a glass of Mooju and a dip in a cold bath:eek:
The cold bath is only a recent addition to my routine after it was mentioned here by JacEim, Dubgal and was also recommended by my Physio.

Yes, I've certainly cut back on icing (was never that consistent about it anyway when needed

) but I really thought the cold bath I had recently after a lsr helped with recovery. After yesterday's lsr, we stood ankle deep in our clubmate's kids' paddling pool and it was bliss

FeenaM · 07-09-2015 04:23PM

Just on the topic of ice, I would usually have an ice bath or just a bath in cold water the night before a race and it seems to work a treat. Always wake with really fresh legs if I do... Anybody tried this?

After a tough session, I take Amino Acids and have a nutribullet with lots of green stuff in it. Also find the recovery quicker if I am moving about for the day.

diego_b · 07-09-2015 04:39PM

I also do the moving about for the day as well, for some of the longer LSRs I have lay down for 30-45mins after getting something to eat/shower just to snooze just to recharge but then away at it as normal for the day....avoiding the stairs as Chris reminded us!

Stevo1983 · 07-09-2015 05:35PM

Back into full training thankfully. 43K in the tank last week with a 23k run on Saturday.
Delighted to be fit again

chrislad · 07-09-2015 05:37PM

diego_b wrote: »

I also do the moving about for the day as well, for some of the longer LSRs I have lay down for 30-45mins after getting something to eat/shower just to snooze just to recharge but then away at it as normal for the day....avoiding the stairs as Chris reminded us!

This technique worked quite well for me. (Probably not something you should click on in work!)

Mrs Mc · 07-09-2015 05:45PM

This Fat Girl Runs wrote: »

What's your guys' (novices, advisers, lurkers etc) recovery routine? What protein do you take for recovery and your protein meal after a run?

I'm just curious and asking for conversation sake, not looking for someone to tell me what to do for recovery!

I've a chocolate milk after my run yahoo or yazoo brand I might have a handful of nuts while I'm making scrambled egg on toast my usual meal after LSR. Will have a pint of water with dash of Ribena after the run and a cuppa tea. Dream about scrambled eggs now coming to end of LSR.

Dubgal72 · 07-09-2015 06:04PM

Mrs Mc wrote: »

I've a chocolate milk after my run yahoo or yazoo brand I might have a handful of nuts while I'm making scrambled egg on toast my usual meal after LSR. Will have a pint of water with dash of Ribena after the run and a cuppa tea. Dream about scrambled eggs now coming to end of LSR.

Copy cat

...mine's coffee though

Peter D61 · 07-09-2015 06:38PM

As my runs have got longer I have gotten a couple of black toenails, no real worries but should I pay a visit to a Podiatrist?

TheBazman · 07-09-2015 08:03PM

Peter D61 wrote: »

As my runs have got longer I have gotten a couple of black toenails, no real worries but should I pay a visit to a Podiatrist?

Same here ...it's part of the package.

Dubgal72 · 07-09-2015 08:31PM

Peter D61 wrote: »

As my runs have got longer I have gotten a couple of black toenails, no real worries but should I pay a visit to a Podiatrist?

TheBazman wrote: »

Same here ...it's part of the package.

Should have done this a few weeks ago :rolleyes: ...actually I think we did but it was probably too early in the plan to be immediately relevant.

Black toenails are avoidable but let's be honest, they're pretty inevitable in marathon training

You're in the club now

Have you seen the lock lace video posted a while back? I'll dig it up and link.
You can also try a size up in shoes (for foot expansion when hot) and again use the lock lace technique to prevent slippage. Have a look here. I used the torturous-sounding (it doesn't hurt) method last year and I'm still standing

Dubgal72 · 07-09-2015 08:39PM

Jotunheim wrote: »

Generally known as lock-lacing. Here's a diagram and some other options to play with that might help get the shoe working for you http://media.theathletesfoot.com.au/media/wysiwyg/images/LacingtechniquesTheAthletesFoot.jpg

Jotunheim wrote: »

Before you buy bigger shoes, go to a decent running shop and get them properly fitted. Bigger shoes isn't necessarily the answer, when you buy a longer shoe everything else is bigger too, so the heel doesn't hold as well and the opening is longer and wider, allowing your foot to slip down the shoe and negate the extra length, or worse. It'll probably also negate the other features of the shoe and give you problems elsewhere. If a shoe doesn't fit properly, everything else about it is useless and keeping your nails may bring PF or blisters or something else instead. A different model of shoe, properly fitted, will probably yield more success that a bigger shoe of the same type.
I would bet the lock-lacing will work for you. You only have to find an extra millimetre in the toe and you'll keep your nails, not the extra half cm or so that a full size will bring depending on your original size.

Clearlier wrote: »

+1 to this. It could just be that the fit rather than the size that doesn't suit you. Some shoes will be wider and some narrower, some models make runners with different widths. Asics look fine on me but I know from bitter experience that they just don't fit properly and I get blisters.

As Jotunheim says if you can get yourself to a proper running shop you're likely to do better. Amphibian King are pretty good about returns too if you find out afterwards that they don't suit you (particularly if you've only run on a treadmill).

FWIW in addition to lock lacing I also follow this method of lacing. It takes pressure away from the top of the foot which is an area I've had problems with in the past.

P.S. This may well be stating the obvious a little but make sure that your toenails are cut short and don't protrude beyond your toe.

Bump bump

Dubgal72 · 07-09-2015 08:41PM

ZV Yoda wrote: »

Did 10km this am - still working on slowing down. Averaged 5:55/km, which is the closest I've gotten to the 6min/km lsr pace I should be doing. I'm confident I can hit the 6min/km on my 12 mile/20km lsr this w/e.

On the topic of shoe sizes... last week, I had my first ever gait analysis / fitting in Amphibian King. The fitter recommended I go up a full size (from 9.5 to 10.5). Initially, they felt a little bit clunky and I stubbed my toe a few times, but now that I'm used to them, I have to say they're really comfy on long runs.

Agree with Denis's point about the looping of the laces (I think it's called the "marathon knot"). I never did that before, but the Amphibian King fitter used that method & I've been doing it ever since.

Here's a good video showing how to do it.
https://www.youtube.com/watch?v=Oz3W_bDHXWU

And bump

Neady83 · 07-09-2015 08:44PM

Dubgal72 wrote: »

And bump

I got new runners from Amphibian King West in Oranmore on Saturday and he laced them up like this for me. Anyone in the Whest of Ireland, head on over to AKW in Oranmore, he does a great job of fitting and finding the best shoe for your running style

TheBazman · 07-09-2015 08:44PM

I use the lock lace method and it helps but ultimately still have black small toenails. No big deal really.

Peter D61 · 07-09-2015 09:46PM

Thanks everyone for your help. I got my shoes from amphibian king and they are great, I'll try the lock lace method and see how I get on. As I said it's not that sore. Maybe I'll paint them all black. Sorted ;-)

annapr · 07-09-2015 09:48PM

TheBazman wrote: »

I use the lock lace method and it helps but ultimately still have black small toenails. No big deal really.

Wear them with pride! (until they fall off in about 3 months

)

DCM 2015: Mentored Novices Thread

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