DCM 2015: Mentored Novices Thread

ZV Yoda wrote: »

Did my 12 mile lsr yesterday. Not great. That foot pain returned at 12km. At one stage it was so bad I was tempted to stop & get a lift back home. I persevered, slowed the pace and ran on grass wherever possible. That eased the pain & I eventually finished the 20km at 6min/km.

Hopefully it'll sort itself out this week since the plan mileage tapers. Getting apprehensive about the HM.

Time to see an expert I think - even for peace of mind, ZVY. It's not going away, been nearly two weeks now... That sounds like very bad pain, the type not worth running through :eek:

jake1970 wrote: »

thanks for that FBOT.
I started the training plan a week early so i could have a mini taper the week of the HM. So i got that 15miles with 12 @ mp in the previous weekend.
Changing the 12 mile MLR looks a better option, my legs dont feel too bad today after yesterdays recovery run and foam rolling, so hopefully i will make a quick recovery.

Hi Jake, +1 to FBOT's advice and mostly listen to your body. You've got a very good general running base prior to this so your body shouldn't find all this too much of a shock. As you said, take the general non-session miles very easy. Not long now til taper

REVIEW AND WEEK AHEAD
Boards plan people had a pretty intense period of a 20 mile lsr followed by a midweek mlr incl 9 at pace. You're still in one piece - a very tired one piece - so well done. The weekend lsr eased off somewhat to *only* 16. This week continues the slight pull back with the aim of leaving you fresh for the weekend's half. Those of you who went off plan/didn't take advantage of the weekend's respite, take it very easy this week if you want to perform at your best this weekend. It's a good chance to test how your training has gone at this point but you won't get full value if you're not fully rested.

This is what you got for the week (with half). Strides are down for Tuesday but IMO, you can do these later in the week too. You know what your legs need prior to a race now so don't be afraid to include the strides later in the week if that's what suits you:

M, R/ cross
Tue, 4+ strides
Wed, R/Cross/3
Thur, R/Cross/3
Fri 2 easy (anything up to 30 mins v easy)

For those of you not doing the half, this is what you got:
M, R/Cross/3
Tue, 5 easy
Wed, 7-8 easy incl 5-6 strides towards end. Include cool down in total too.
Thur, 4 easy
Fri, R/Cross/3
Sat 16-18, your call
Sun 3 rec

The HHN1 plan
HHN1 followers saw the lsr pull back but consolidated the midweek mlr with 8 miles. There are two options for you this week:

HHN1 NO HALF (amended from plan on google docs)
Mon, R
Tue, 4
Wed, 6
Thur, 4,
Fri, R
Sat, 14-16 (your call)

HHN1 with half:
Mon, R
Tue, 4
Wed, 6
Thur, Rest
Fri, Rest or easy jog - 25-30 mins - with a few (3-4) strides. Strides, NOT sprints

Thursday and Friday are interchangeable, according to preference.

ATHLONE HM
Jake and Neady both had a good day at the Flatline Half in Athlone, Jake PBing in 1:28:xx (:cool:) and Neady running a steady 15 miles at PMP (:cool: :cool:) Recover well this week
Ronan is still alive and kicking, he popped up on the log feed this week with a report of his race too, well done but watch those niggles.

PREP BEFORE HALF
See above for running prep. Guess what else you can do??? *yawn here she goes again....* Yes, sleep!

TICK LIST
Here's a ticklist for later in the week. Myself, whoopsa and TFGR will be at the finish line laden with flapjacks and beer. (Only some of this this is true....)

Night before:
- Number pinned on vest/t shirt
- Racing gear laid out and warm up gear
- fuel and hydration sorted
- Toenails trimmed?! (Not too short either...)
- Change of clothes for after (no hanging around in damp running gear!)
- baggage label (if using) attached to bag
- pace band made if using
- garmin or similar charged (*stifles yawn*)
- race strategy committed to memory/final familiarisation with route
- sunscreen left out to apply in am (possibly not needed now....)
- water and recovery drink and snack packed
- breakfast prepped
- have your 'getting to venue plan' nailed (allowing plenty of time!) Note, shuttle buses will be running from Parkgate St but there may still be a walk to start.
- set your alarm

...now you can go to bed


On the day:
- get up
- have breakfast
- get to the startline in plenty of time to get yourself orientated, queue for loo (or just find a bush), drop your bag and warm up.
- warm up: ease back on the warm up if the temperature is already rising, reduce intensity (should be v easy anyway) and duration
- deep breaths, get in the zone/focus but most importantly, stay relaxed.

And you're off....

- if you get caught by congestion at the start DO NOT WEAVE IN AND OUT to *gain* places. You will only add distance to your race, how would you feel if marshals started moving the finish line away from you as you approached it? That is what you are doing by weaving. Sit tight and wait for the crowd to thin out. It will.
- similarly, if you get caught in the first mile, do NOT play catch up. Plan to catch up gradually
- remind yourself of your mantra now and then, not just when the going is getting tough
- smile and say thank you to stewards, marshals, water and gel support
- don't forget to acknowledge that race-induced pain: focus on where it is (thighs/lungs/diaphragm etc), zone in on it, say hello then let it go. This will trick your brain into accepting it. Panicking over pain sends your brain into full battle alert. Acknowledging the pain tricks your brain into remaining a calm engine of zen.


(Pain where anything goes 'ping' however is not to be ignored. Similarly, if a niggle or known injury is present, pull out and live to fight another day.)


Throughout...

Breathe

Run tall

Relax

Smile


LSR:WEEKLY TOTAL RATIO
We've had a bit of discussion about the ratio of the lsr to weekly total.
We advocate a loose range of in or around 35:65. Over 40:60 on a regular basis is not generally recommended, especially for novices.

A general guideline:
- running 3 times a week 40-50% (not recommended on a regular basis, especially at this stage in the programme. You should be running four days per week minimum by now.)
- running 4 times a week 35-40% (You can also spread the load here by adding a mile or two onto the midweek recovery and easy runs to tip the balance to 35%.)
- running 5 times a week 30-35%
- running 6 or more times a week 20-30%

FATIGUE
Most of you are fatigued in some shape or form. This is normal at this stage. You can help yourself by getting plenty of rest and recovery. Be nice to your body, it's being very good to you
Have a look at this post with some links to external articles

external links:
Coach Jenny
http://www.runnersworld.com/ask-coach-jenny/how-to-overcome-marathon-training-fatigue

Marathon burnout
http://runnersconnect.net/marathon-training/marathon-burnout-help/

CRAVINGS
Many of us are craving stuff, this is normal too and 80% of the time, it's your body letting you know what it needs. This discussion sort of lead to a discussion on weight loss and gain while marathon training:

WEIGHT GAIN OR LOSS
IMO training for the goal, i.e. the marathon, should be the priority; weight loss secondary. If you train for a marathon with the primary goal of weight loss, you're gonna make your own life miserable....and probably fail at least one of your aims.

For your first marathon, getting the balance right - in everything - can be incredibly difficult. So many things to think of and because it is ALL the unknown, it can be easy to not get the nutritional balance right too. My advice: don't get too bamboozled by the science, have a glass of water and listen to your body. Going back to cravings, your body is usually right when it's screaming at you to eat a particular something...with the caveat that you are mostly giving your body unprocessed, nutrient-rich foods. If you are giving your body processed and refined sugar-based foods as a rule, of course these are going to be its first port of call when it comes to cravings. I'm preaching to the converted here, of course, but you can train your palate to crave good, nutrient-dense foods

Have a look back here for Meno on marathon and weight loss

And here for Myles Splitz on nutrition, cardio and supplementary work, just generally interesting.


And I'll finish with the wise words of Sausagedogdave:

"Long time lurker here. Thought I'd better step in!
(i) Running an Marathon; and
(ii) Weight loss
are two separate goals here. While they may or may not be mutually exclusive I'd focus on keeping the main thing the main thing! Running!"

Thanks SDD!

So let's continue this to a logical progression

TIME FOR THE ALCOHOL DISCUSSION
As kennyg testifies, cutting out on breakfast rolls and alcohol sheds pounds, no contest. I found that too last year, overall. Alcohol contains calories...and alcohol will generally lead to poor food choices later in the night :rolleyes: (and I don't think there is a healthy food that will satisfy hangover feelings the following day...).
So straightaway we have several good reasons to give alcohol a miss.

The primary reason of course is that too much alcohol will hinder our performance...for up to 72 hours...

Parties and social occasions are tricky situations but marathon training will likely involve at least one occasion where you leave early and sober.... You know best what kind of socialiser you are. If you really don't think you can go out without going on a bender, it may be time to declare Hermit Season......

However, there is an argument for moderation: many top class athletes will have a glass of wine or a beer the night before a competition as a relaxation and ritual routine. I've done it myself and found no noticeable difference...in fact, looking back I have had my most successful races in winter after a glass or two of red the night before (*goes to drawer and takes out corkscrew...* ). So up to you.

You know your body best, you know its limits and how well it tolerates alcohol. You also know best how your performance will be affected. Only you can decide whether the benefits of going dry from now til M Day outweigh the possible negatives. If you decide to carry on, try save the occasional night out for AFTER your lsr. Try to bank sleep the nights before and after. No two-nights-in-a-row benders, sorry, gonna put my foot down here :pac:

TOENAIL TALK
Some of your toes are taking a battering. Have a look below for possible solutions and coping strategies. Also keep them short but not too short.

Lock lacing and black toenail, Jotunheim and Clearlier
http://www.boards.ie/vbulletin/showpost.php?p=96917882&postcount=4166

ZV Yoda post with AK video on lock lacing
http://www.boards.ie/vbulletin/showpost.php?p=96917915&postcount=4167

Jeff galloway on black toenails
http://www.jeffgalloway.com/learn/black-toenail/

NIP N TUCK TALK
Poor poor menfolk, not only do they have manflu to contend with, they also have the dreaded bleeding nips. Sounds like FBOT is on the case with a surefire solution: Hypafix


As whoopsa says, whoever thought running was so damn sexy......

NIGGLES
Neilthefunkeone, up and down but you seem very philosophical about how it may affect your performance.
Duffer, how goes it? Let us know how physio goes
Nop ankle?
Ratracer heel how is it? And cold? And chrislad and conor? Hot water bottles still warm?!
Zv yoda ...was so far so good with old runners ...but back again let us know how physio goes.
EK on the way back after achilles niggles, great to see

COLDS AND SNIFFLES
And we're breaking out the tissues....Succumbing easily may be a sign your immune system is run down, not surprising during this period of intense training. You can help yourself in a number of ways: recover well (pulse indication handy - if elevated above normal, take an extra recovery day), rest well (enough sleep), take echinacea and Vit C (placebo effect or not). Those of you with kids, teach them the elbow sneeze and keep your hands washed.
Also very important, especially as the days grow cooler: do not hang around in wet or damp running gear after training. If you can't make it to the shower straight away, always have a dry t shirt and underwear to change into. Even hanging around in damp socks and shoes can chill you.

HELLO AND GOODBYE
Hmmm, all present and correct this week, no one gone and no one new?

FFTW
Get to bed early!
You really want to start creating a sleep-credit now. We've had plenty of warning signs this week, from specific-run fatigue to accumulated fatigue. We've also had - myself included - plenty of sniffles starting, and from the XY chromosomal herd, reports of manflu :rolleyes:
Sleep is one of the tools in your armoury as a marathon runner. It works, it's available, free and limitless. Use it.

Happy and fully-rested running Novices