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DCM 2015: Mentored Novices Thread
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This Fat Girl Runs wrote: »This is me, right?
I've added my first fourth day this week, a 3 mile recovery run in addition to my usual 6 mile mid-week run (x 2) then my LSR on Sundays so that should be ok now. Hopefully?!
No actually. General reminder for quite a few on this
Ye know who ye are 
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Ah I think I saw you so. Probably around 11:30 or shortly after? I was the one in a maroon FD t shirt from last year and black shorts. Smashiner....where's that secret handshake, c'mon now
2 steps.....You might be sorry for asking me now :eek::eek:......will take a bit of practice !!
Maybe as way of identifying each other, we could write a letter 'B' (Boards) or 'N' (Novice) on the top right hand side of our race numbers.....hand shake can then follow.........:cool:0 -
7 mile steady run today, 55 mins, great day to be out on the roads, but thats 2 days in a row where drivers have crowded in too close when traffic was coming the opposite way, no excuse for that when visibility was clear in both directions [angry running for at least 20metres before I purged it with 'f**kin useless gob****es'], only thing to report would be an inside vaguely sore lower leg just above the inside ankle but its not even a minor injury
all that said, I was just thinking that I must be in the shape of my life as I've never got to a level of fitness like this ever before, yet thats aerobic fitness, I'll still be real sheepish about the way I climb up stairs and come down them and about how I get up out of a chair even, or especially climbing up and down off the truck I spend to much time climbing up and down off.... its a stiff knee kind of thing 0 -
Just had a quick look at the mileage tracker.
Some of you are exceeding the ideal ratio of lsr:weekly total (lsr = not more than 35% of weekly total), indeed there were one or two whose lsr was greater than the combined total of the rest of that week's runs.
Hopefully the few examples I saw on the tracker were exceptions, not rules....?!
It's not a good idea to weight your weekly total on the lsr. Anyone I've seen do this has failed miserably and painfully come marathon day
It's also a sure fire road to injury...We don't want that for you...
Far better to spread the load over the rest of the week, hence our gentle nagging nudging to up the number of days running to 4 minimum, five better.
I'm one of those definitely for last week. In my defence, I missed some runs at the start of the week due to my foot injury, but I didn't want to miss the long LSR.
I'm back on the reservation now.0 -
Pink, just some thoughts on your lsr....well done on getting it done!
Remind me again, what plan are you on? No harm swapping lsr lengths around but keep an eye on the overall progression.
These are generally done on a step-forward/step-back basis, so if you did 18 last week, 20 this week, you'd generally do a 16-18 next week.
What sort of progression does your plan have for lsrs over the next four weeks and are you doing the half in the park?
Crap buzz about the toothache, wouldn't wish that on anyone, it reduces me to whimpering just thinking about it Hope it's all sorted soon!
Your overall pace wasn't necessarily too fast although if that was the average, it probably indicates that you were going below 9:45 pace at times. Try pull the average back to >10m/mi and keep the effort even throughout (i.e., NO sprinting up hills of any description :pac: ). No harm to have a pace check every 5k/3 miles.
Any progress on getting out for a lsr in the morning?
Thanks for the reply. I appreciate it.
I've been kind of flip flopping between the Hal and Boards plan on the google doc to be honest and trying to follow it as best as I can. I have an unusual schedule in that LSRs normally have to be after work as my weekends are busy and I have to travel.
Yeah I'm doing the half - so do you recommend for next weeks LSR I do it next Monday (14th) (aim for 16/18 miles) - would this be too near the half on the 19th?
Thanks for the reply on food. I've gotten so much conflicted information to be honest and I'm finding it hard to decide what's best. I was convinced into investing in protein powder back in July from a nutritionist and it has been good for me but I've always been a fan of natural too.
My pace definitely needs more consistency. Thanks for the tips. You must be sick of repeating yourself to me!0 -
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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 see the latesr Runners World mag out this week has a nutrition special, be interesting to see what recommendations they give. I've been eating takeaway crap the last few weeks..can't wait to get back on track with some nutritious meals !!0 -
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5 miles done with 7 * 400m intervals. Legs a bit tired after lsr on Sunday but soon loosened out after first mile warm up. Headed up to St Anne's and used the benches on the avenue as my markers. Lovely evening this evening, first time have had to wear long sleeves, winter is coming 0
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Would something like this work: 3 days run, rest, 2 days run, rest?Haven't had too many 3 in a row weeks
Generally I'll go Mon,Wed,Thur or Mon,Tues,Thurs with the LSR on the Sat.
Will see what I can do though. Thanks for highlighting it.
Thanks A, RSA received my order for family visibility stuff todayRegister on the RSA website and they'll send them to you. Actually not sure if flashy as I got them in Lidl/Aldi before.
They had bike lights last night in Lidl so you could attach that to yourself?
http://www.lidl.ie/en/Offers.htm?action=showDetail&id=29537
RSA will send you a hi-vis anyway.
[QUOTE=JMSE;96929371]7 mile steady run today, 55 mins, great day to be out on the roads, but thats 2 days in a row where drivers have crowded in too close when traffic was coming the opposite way, no excuse for that when visibility was clear in both directions [angry running for at least 20metres before I purged it with 'f**kin useless gob****es'], only thing to report would be an inside vaguely sore lower leg just above the inside ankle but its not even a minor injury
all that said, I was just thinking that I must be in the shape of my life as I've never got to a level of fitness like this ever before, yet thats aerobic fitness, I'll still be real sheepish about the way I climb up stairs and come down them and about how I get up out of a chair even, or especially climbing up and down off the truck I spend to much time climbing up and down off.... its a stiff knee kind of thing[/QUOTE]
Hi JMSE, sorry to sound like a broken record but today's run was too fast....in fact, it was faster than what would have been a planned PMP (if you had a plan
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Your target is to break 4 hours (9m/mi) and the fact that you can churn out lots of shorter runs at quicker than PMP does not mean you can churn out 26.2 at 9m/mi....I'm pretty sure I've mentioned your PB curve too? It falls off comparatively the longer the distance goes and in your case quite significantly. Your 5k and 10 mile PBs, when lined up, suggest that endurance is going to be a problem for you. Please please please, join in the boards plan, - any plan! - commit to it and slow all your paces down. It's not too late but it is the only way you are going to build the required endurance for the day
You said that niggles etc caused you to drop out last year, keep an eye on that, marathon training has a nasty habit of turning niggles into deal breakers....Have you got any kind of strength and conditioning or core routine going?
Hi Pink, I'm not sure that it's ideal to flip between plans. Each has specific purposes built into its structure and flipping will interrupt any intended progression. The good news is that it's not too late to commit to one, is that a possibility this week?Thanks for the reply. I appreciate it.
I've been kind of flip flopping between the Hal and Boards plan on the google doc to be honest and trying to follow it as best as I can. I have an unusual schedule in that LSRs normally have to be after work as my weekends are busy and I have to travel.
Yeah I'm doing the half - so do you recommend for next weeks LSR I do it next Monday (14th) (aim for 16/18 miles) - would this be too near the half on the 19th?
Before I pass your lsr q over to Clearlier, what to you want from the half? Are you going to race it or.....?
Yup, another candidate for a fifth dayLast week I ran four consecutive days, Tues to Fri, which consisted of 6.5km, 13km, 6.5km and LSR 26km.
....It will be another 4 day running bender this week, although I will try add a short run on Sunday too just to get in the 5th day. Have a quick add of your weekday runs (26km) and compare that to your lsr (26km) = 50:50 ratio :eek: Not ideal.
You want to be aiming for more like 65:35 weekday:lsr0 -
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Is 65:35 likely though once lsr's start hitting 20m DG? Even the boards plan has 39m/wk last week incl a 20m lsr, if you opt for rest/cross instead of recovery runs.... never mind real life getting in the way. A 20-miler at 35:65 would mean a 57 mile week! 😳
Hi conor, no it's not ideal when the lsr hits 20 but on other weeks, it is generally more balanced for lsrs >20. There are only two 20 milers on the boards plan and throughout the plan, the aim is for an overall balanced ratio. Week after week of a close to 50:50 ratio would not be recommended.
There is a footnote on the plan "If you are following a four day programme think about redistributing your mileage. Possibly add 1-2 miles on recovery days" which would help to redistribute the load throughout the week. Hope that helps 0 -
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