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DCM 2015: Mentored Novices Thread
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Good to hear this ZVYWell, I'm back. Electric Picnic recovery took longer than expected. It didn't help that I had to pull an all-nighter last Thurs to finish my final college assignment, followed by 3 nights of little / no sleep at the Picnic. Maybe it's time I hung up my festival boots & leave the welly dancing to the youngsters.
Anyway, on a positive note, the dodgy foot seems to have recovered. I went out for my first run in 8 days this morning. 4 easy miles. I'm back in the saddle. Will do 8 tomorrow, then a 12 mile lsr on Sun. I won't be attempting to catch up on lost miles, so I hope the layoff won't affect me too badly in advance of the HM next week.
Think of it as a refresher course (in that you will now be completely refreshed - let's not talk about the four nights of little to no sleep :eek: ) Good call on the 'no catch up approach', when it's gone, it's gone, move on. And don't forget, most plans (our ones are anyway) are designed with a certain amount of wiggle room in mind so eight days off is not a deal-breaker in the grand scheme of things. Overall, you have been very steady and consistent so you'll be grand. Keep the effort very easy for the next 4-5 runs and listen to that body 
Oh sorry to hear that duffer, check your PMs, I sent you one a few days ago re a physio. Ikea is starting to have a lot to answer for on this thread. Perhaps we should introduce an Ikea ban from september until November?! Don't beat yourself up and no harm to book an appt with physical therapist or physio.Glad to see I'm not alone in a difficult week so far.
Life events, particularly my work situation, have been getting in the way. I skipped Tuesday's 4 mile reluctantly and headed out yesterday evening - after 1km warming up I felt an unmistakable twinge in my left hamstring, I found myself saying OH! out loud. I have a history with my tight hamstrings but never in running. I stopped turned around and walked home with no other twinges or concerns. I got very angry with myself as I feel it was poor judgement going out. I hadn't slept the night before, not really eaten much and was quite anxious in the lead up to a job interview that day. I had then spent most of the evening doubled over putting together an Ikea wardrobe! And then to decided to go running.
Very frustrating altogether but a lesson learned as others have pointed out, I need to consider training as a package not in isolation that I can just decide to do at a whim.I've mine tomorrow G just planning my route not looking forward to it .... But always get anxious the night before
Mrs Mc, I'd be a liar if I said I never allowed myself to get nervous or anxious before a long run or session, however try train yourself to control this.
You can do this on a couple of levels:
-remind yourself that no one is putting a gun to your head, this is what you want to do
- your programme has been structured in such a way that you are never asked to do something you can't. It may be challenging, yes; impossible, no.
- don't dwell on it the night before. Get the practical things and mechanics in order: route, programme watch (see why I don't use the damn things
), fuel, water etc. Then do something else to take your mind away from it. On a practical level, I visualise a box and put the nerves carefully back in, closing the lid firmly.
- remember that it's never as bad as you anticipate...and the buzz when you finish 0 -
This Fat Girl Runs wrote: »Feeling refreshed and fine after tonight's 6 mile easy run. After last night's disaster (scuppered mostly by a poor choice of running gear...I know, blame the tools and all that so really I've no excuses!) tonight's run was fun, easy and relaxed. I did a warm up mile, followed by 4.5 miles at easy pace, half a mile at recovery pace to bring me to 6 miles, then had a short cool down walk. I really enjoyed it! That is was a nice, mild quiet night in the Phoenix Park helped!
So now I'm stretched, recovered, showered, watered and happy.
Amazing the difference a day makes!
Absolutely! Was thinking of you this evening on my aborted session (back to school cold
) and was meaning to ask you if you thought you were coming down with anything....so probably not, great to hear 0 -
Thank you for the kind words. This thread has been unbelievable for me - reassurance and motivation. Thank you all!
Missed the 6m easy thanks to my hiccup. Was going to do it at the weekend. Boss lady and team must roll their eyes everytime I post.... I have to change the days around every single week
So did the 1m w/u, 9m PMP, 1m c/d after work this evening:
Splits: Time: (all in miles!)
1 9:44.0
2 8:37.9
3 8:57.3
4 8:53.4
5 8:42.1
6 8:52.6
7 9:01.6
8 8:48.7
9 8:32.3
10 8:55.4
11 11:02 1:40:07
Summary
Time: 1:40:07
Average pace: 9:06
(aiming for a 4 hour marathon (absolute dream time - I'm well aware the chances of me hitting this are on the floor!).
Happy enough - just spent the whole thing going to myself jeez I'll never be able to keep this pace up for 26 miles!!!
Found it hard to find my pacing tonight. I really had to rely on the garmin to guide me. Momentum was all over the place. I'm wrecked now!0 -
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There's been quite a bit of feedback this week concerning fatigue: specific to individual runs and also a general sense of fatigue. For many, it will be a case of accumulated fatigue caused by marathon training: this is normal and we have been expecting this.
Most of you are now slap-bang in the middle of the most intense part of the plan and your body is being asked to do things it never thought it would be asked to do....It is also responding amazingly well but some fatigue is one of your bodies' ways of asking you to help it out a little. The good news is, you can and quite easily - think of the 3Rs: REST, RECOVER AND REFUEL. We've talked and talked about the second two Rs; the importance of active recovery (sloooow easy runs) and also a fair bit about refuelling. Probably not so much about the first R, Rest....
REST:
- REST FROM THE VOICES
"Stress
Is marathon training nutrition stressing you out? It doesn’t need to. Just do your best as often as you can. You don’t have to be perfect, just sensible. What else is stressing you out? Finding it hard to get in all the miles? Not getting as much support from family and friends as you anticipated? Maybe you are tired of the voice in your head that keeps questioning your ability (or sanity)? That voice can be very fatiguing. One way to battle this form of marathon training fatigue is to practice positive self talk, or finding a quote or mantra that inspires you. Remember that stress is real. It can release hormones that waste your fuel and leave you feeling empty. Unless you’re planning on winning your age group in the marathon, relax and enjoy your training!"
From this link worth a read.
- SLEEP
"Sleep, rest, fuel and life stress. When you're asking your body to train hard for a marathon, all of the other variables need to be in balance to support your efforts. Elite athletes are known to sleep 10-12 hours a day, plus a nap! They treat sleep as a recovery tool and invest in it to perform at their best. When your body is lacking quality sleep, fatigue is the first symptom, followed by other negative consequences like hormone imbalance, which can dramatically affect your energy, health, and performance down the road. Your body will require more sleep when training for a marathon. Train like an elite runner, and invest in getting your Z's."
(From From Runners World, Jenny Hadfield; good, commonsense article, recommend a read of the whole thing. )
The quality of your sleep is very important too. Ban devices from your room, you know you only end up looking like a wired pink zombie bunny by 1am when you bring that device to bed.
Cut out the caffeine and sugar early in the day too. Limit the dark chocolate. Sniff some lavender Play some nice music.....
For me, sleep (enough of) is probably the most neglected aspect of my training. For the second time this year, I have pushed myself too far and ignored the warning signs, so am sniffling away now and on my second day of unscheduled rest. Would you all please learn from my mistakes and stop reading this and go to bed!!!!!
Night all zzzzzzzzzzzzzzzzzzzzzzzzz 0 -
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Where exactly will this cake be on DCM day??.........we need to know :pac::D:D
Beer and cakes.....hmmm...the solution to all of life's problems.....
Ah, sorry to disappoint you - I said you'd know about MAKING a chocolate cake & the fueling benefits of chocolate cake versus gels (don't think I could actually stomach chocolate cake when running - any other time however .... ) 0 -
"She" advised taking it easy in the RnR half because of suspected over-racing in the quoted posts....
I'm still very grateful because I know I would have went out like the clappers that day to prove a point (to myself) after the Clontarf disaster. :eek:
Thanks againYou should definitely give 1:49:xx a lash next Saturday. If that still feels comfortable enough (and I suspect it will) then as I say, you should be a betting favourite for sub 4 in the big one.
Ah, I love a challenge. I'm going to set that as my goal next week
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Ah, sorry to disappoint you - I said you'd know about MAKING a chocolate cake & the fueling benefits of chocolate cake versus gels (don't think I could actually stomach chocolate cake when running - any other time however .... )
Awww........no cakes does not go well in my brain......your picture of choc cake with the little smarties has me starving now.......going to make some cakes now.....on second thoughts, I will probably burn the house down to the ground ...... bad idea...scratch that will eat a Wagon Wheel (or 6) instead.....yeah that will do it :rolleyes:
P.S. Pink11...fair play....u is fast!!0 -
Good to hear this ZVY Think of it as a refresher course (in that you will now be completely refreshed - let's not talk about the four nights of little to no sleep :eek: ) Good call on the 'no catch up approach', when it's gone, it's gone, move on. And don't forget, most plans (our ones are anyway) are designed with a certain amount of wiggle room in mind so eight days off is not a deal-breaker in the grand scheme of things. Overall, you have been very steady and consistent so you'll be grand. Keep the effort very easy for the next 4-5 runs and listen to that body
Oh sorry to hear that duffer, check your PMs, I sent you one a few days ago re a physio. Ikea is starting to have a lot to answer for on this thread. Perhaps we should introduce an Ikea ban from september until November?! Don't beat yourself up and no harm to book an appt with physical therapist or physio.
Mrs Mc, I'd be a liar if I said I never allowed myself to get nervous or anxious before a long run or session, however try train yourself to control this.
You can do this on a couple of levels:
-remind yourself that no one is putting a gun to your head, this is what you want to do
- your programme has been structured in such a way that you are never asked to do something you can't. It may be challenging, yes; impossible, no.
- don't dwell on it the night before. Get the practical things and mechanics in order: route, programme watch (see why I don't use the damn things ), fuel, water etc. Then do something else to take your mind away from it. On a practical level, I visualise a box and put the nerves carefully back in, closing the lid firmly.
- remember that it's never as bad as you anticipate...and the buzz when you finish
Thanks will try that 0 -
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Well tonight was just horrific!
Took me 2 - yes 2 / hours to talk myself out the door. I knew once I put on my running gear I'd be flying but I just couldn't find the motivation to actually put on my runners. Eventually I copped on and got dressed. Was fine once I did.
For some reason I decided it was freezing out, wore running tights, a tshirt, and a light windcheater. It was not cold, in fact it's a lovely warm evening.
Where I live in surrounded by hills. No matter which direction I choose to go there will be a hill in the first km either followed by more short steep hills or a long drag. I was sweating from the get go. It took me 8 whole minutes to do my first km. I thought I'd be grand once I got over the hills and got a couple of km in. I was not. I struggled the entire way. I only had to do an easy 50 minutes. The shortest run I've done in ages! Because of my stupidly slow first km I decided to run out for 30 minutes and then all I had to do was run home. 27minutrs in and I stopped and said feck this I have to walk. I didn't walk, I just gave myself a good talking to to cop on and so I turned around and headed for home.
The whole thing was hard. All of it. My legs were barely lifting off the ground but my lungs thought I was sprinting. I was sweating buckets too!! My pace was erratic and inconsistent with an average of 7:30min/km!
Hated every single step. Was never so glad for it to be over.
Had to do 4 x 80 metre strides at the end (which were 100metres in reality). They were actually grand with the last one coming in at a pace of 3:30min/km - oh how I would love to run that fast in real life!!
It got done, but man it was horrible and ridiculously slow. I've another rest day tomorrow and then a parkrun Saturday
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I didn't get to run today When I got up this morning I had serious pain on my heel when I walked ( is this a symptom of PF??) I decided not to run, but throughout the day I did a good bit of stretching, tennis balling etc and it doesn't feel too bad now. Could feel a dose of cold/flu coming on too, have dosed up with hot lemsky, about to hit the cot and very hopeful I will get the LSR done in the morning, cos I have a family celebration tomorrow night, so Saturday could be a write off!!! 0
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PMP run done tonight. Happy with how it went, and learnt a few things from it too.... I think!
w/u mile 1 - 10:13
fast mile 1 - 08:21
fast mile 2 - 08:32 (uphill)
fast mile 3 - 08:24
fast mile 4 - 08:05
fast mile 5 - 08:05
fast mile 6 - 08:07
fast mile 7 - 08:20 (uphill)
fast mile 8 - 08:04
fast mile 9 - 07:57 (downhill finish! )
c/d mile 1 - 10:39
So I couldn't make up my mind what pace to aim for here. The ambitious part of me wants to do a 3:3x marathon, but I guess my realistic A-goal is 3:45 and I'd be very happy with a sub-4.
After so many slower runs recently, I struggled to dial in a steady pace at the start, but after that first uphill I seemed to settle in nicely at around 8:05 per mile. But by the end of the run, while I was comfortable keeping it up for this distance, I was probably running closer to target HM-pace than PMP if I'm honest about it. Even though I was starting to think it was too quick for PMP, I kept it going as tune-up for Saturday week anyway. Felt I could have gone maybe 10-20 seconds faster and kept that up for 13.1 on a good day. I also think I would fade on marathon day if I started at this pace, so I'm thinking maybe I need to ditch these fanciful notions of a sun-moon-stars-aligning 3:3x and concentrate on a solid bid for 3:45.
Overall I'm happy with this work-up going into the Half next week. I just need to shake this bloody sniffle I picked up on Sunday's LSR.... praying it doesn't turn into man-flu! :eek:0
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