DCM 2015: Mentored Novices Thread

slingerz · 15-09-2015 03:32PM

great reading in this thread folks!

i'm def signed up for the 2016 installment anyway have to start a long term training plan buildup to it i'd say!

smashiner · 15-09-2015 03:55PM

laura_ac3 wrote: »

Has superman spun the earth on its axis to allow him to enter the race twice?

Pick your hero?? Hmmmm ......I am going to go with this guy as it reminds me of Race day at the Raheny 5 in January every year.....post selection boxes and mince pies.......

Gonna buy a roll of Duct Tape for this Christmas

!!

Mrs Mc · 15-09-2015 05:42PM

aquinn wrote: »

You'll definitely be sobbing if you hit College Green as it's not on the marathon route.

So funny Toulouse ! Roaring laughing here at the thoughts of you finishing in college green and no one there

im sure you would have copped coming to the finish !!! At least you're visualising yourself finishing that's good

Toulouse · 15-09-2015 05:56PM

Mrs Mc wrote: »

So funny Toulouse ! Roaring laughing here at the thoughts of you finishing in college green and no one there im sure you would have copped coming to the finish !!! At least you're visualising yourself finishing that's good

Not anymore I'm not, my dream of rounding the corner onto Nassau St. is destroyed

PJD · 15-09-2015 06:53PM

During my run today I struggled to put any pace down. Admittedly I hadn't eaten breakfast and went out before I ate lunch so this could be a factor... Or the after effects of 30km on Sunday may be causing fatigue..... Or is something physiological happening?? are all these long slow runs causing the fast twitch muscle fibres to be replaced with slow twitch fibres??
Or.... I could just toughen the f**k up and work harder!!!

Stevo1983 · 15-09-2015 07:10PM

5k recovery run yesterday, 6k sprint intervals today and 8 to 10k on Thursday will set me up for this Saturday's half.
Hoping for a 20 mile run next weekend then a 22 mile the weekend after before I start cutting back.

Mrs Mc · 15-09-2015 07:19PM

PJD wrote: »

During my run today I struggled to put any pace down. Admittedly I hadn't eaten breakfast and went out before I ate lunch so this could be a factor... Or the after effects of 30km on Sunday may be causing fatigue..... Or is something physiological happening?? are all these long slow runs causing the fast twitch muscle fibres to be replaced with slow twitch fibres??
Or.... I could just toughen the f**k up and work harder!!!

Did you ever go for the sports massage P I had one last night and def feel the benefits...... Or maybe post holiday blues ???:)

Peter D61 · 15-09-2015 07:28PM

BIRDCAGE1 wrote:

So today was a rest or 4 mile run. I opted for the run and got myself sorted with my usual routine and headed out the door for my short walk before starting to run..... but I never got that far today. At the point where I normally start running I just didn't feel right, my right hamstring and calf muscles still felt really tight and both my legs in general felt very heavy and fatigued ...... so I decided to just call it a day and head back home. I've been toying with the idea of making an appointment with a physio for some general maintenance work, for the last week or two, as it seems to be taking me longer and longer to fully recover from my weekend LSRs. I think now might be a good time to make that appointment.

I decided to rest today as I didn't feel recovered from Sundays 16 miles and with the HM on Saturday I don't want to knacker myself. Will do 6 or 8 tomorrow.

Pink11 · 15-09-2015 07:53PM

I suck!
List of f ups but here's the short of it:

16m LSR (that most of you did on Saturday - well done guys btw!) was supposed to be last night. Couldn't due to work AND laziness so I moved it to today.

So the LSR tonight:
I didn't look at my watch and decided to run 'naturally'. Big mistake! I wasn't going to post my splits out of embarrassment but I figured it'll make you guys feel better about yourselves - they are posted below:
Split Time
1 8:28.9
2 8:14.3
3 8:41.1
4 8:45.5
5 8:45.2
6 9:14.4
7 8:44.6
8 9:21.7
9 8:56.2
10 8:52.1
11 9:10.1
12 4:47.1

I was all over the place! Way faster than I realised. I suck at knowing my pacing still - after all this time!? No idea what was wrong with me but I felt sluggish and the whole thing wasn't enjoyable. Really thirsty too (I'm eating good and had drank 2 litres of water and several MUGS of green tea throughout the day) and this was the main reason I had to quit at 11.5 miles - my bottle was gone and the minute I got in I guzzled down two pints of water.

Had also planned on bringing a gel but forgot it *facepalm*

To be fair, it's been a while since I had a run this bad but you know yourself, the disappointment in yourself and the doubt creeps in!

----

q: Could someone advise me how I should carry out the rest of the week? I'm doing the HM on Saturday and going to try and aim for 1:49:xx as you guys advised. Is there anyway I could get the planned mileage in? I really wanted to hit 16 tonight. Thanks in advance

Toulouse · 15-09-2015 08:05PM

Pink11, have you had your blood sugar levels checked recently?

PJD · 15-09-2015 08:10PM

Mrs Mc wrote: »

Did you ever go for the sports massage P I had one last night and def feel the benefits...... Or maybe post holiday blues ???:)

never got the massage. Too many other bills took priority. Mabye I should? Will keep foam rolling meantime and remember to eat breakfast!!

15-09-2015 08:11PM

I had steak and two glasses of wine and ice cream and apparently didn't shut up about running all night. Whoops! Last blow out before the big day done. Fizzio tomorrow. Waaaahhhhh.

eyeball kid · 15-09-2015 08:16PM

Had planned to go out and do 8km this evening but felt a bit of tightness in my hamstring so decided not to in the end. Have a check up with the physio tomorrow regarding my Achilles so will ask her to have a look at it as well.

Pink11 · 15-09-2015 08:28PM

Toulouse wrote: »

Pink11, have you had your blood sugar levels checked recently?

Yeah - latest one was last week and everything came back fine. Very confusing but I presume it's just a once off - this hasn't happened to me in a looong time

Pink11 · 15-09-2015 08:30PM

Deleted User wrote: »

I had steak and two glasses of wine and ice cream and apparently didn't shut up about running all night. Whoops! Last blow out before the big day done. Fizzio tomorrow. Waaaahhhhh.

Glad you enjoyed the night off.

I'm the same! I have to consciously remember to shut up about running. I am obsessed as my life is so consumed by it.

Your last blow out before the big day? Wow... you're making me feel bad. My holidays are coming up next week. I'm going to run while I'm there but I'm not going to be staying in every night

neilthefunkeone · 15-09-2015 08:33PM

Physio sign off.. Happy with me to get back on plan..

4 miles completed tonight and so happy, Couldn't keep the smile off my face.. New asics DS feel great..

diego_b · 15-09-2015 08:36PM

running real slow.

Did 5m easy run tonight avg pace 10:16, picked a new route to run which freshened things up a bit. I actually got a phone call after 3 miles and decided to take it so ran like a tool holding my phone to my ear for about 20mins for the last 2m miles. As I passed back through my village a neighbour out sweeping the path commented something (nothing bad)...and she was right as I did like pretty stupid. One way to be sure of keeping the pace conversational is to run whilst talking on the phone!
Ran in my oldest of 3 pairs (450K on the clock) in my current rotation and could feel my left knee a bit...nothing bad but something noticeable. Will run in a pair with less mileage on them tomorrow and hopefully all will be okay. I need to be mindful of how I put my feet under my desk to keep my posture good.

Peter D61 · 15-09-2015 08:50PM

diego_b wrote: »

running real slow.

Did 5m easy run tonight avg pace 10:16, picked a new route to run which freshened things up a bit. I actually got a phone call after 3 miles and decided to take it so ran like a tool holding my phone to my ear for about 20mins for the last 2m miles. As I passed back through my village a neighbour out sweeping the path commented something (nothing bad)...and she was right as I did like pretty stupid. One way to be sure of keeping the pace conversational is to run whilst talking on the phone!
Ran in my oldest of 3 pairs (450K on the clock) in my current rotation and could feel my left knee a bit...nothing bad but something noticeable. Will run in a pair with less mileage on them tomorrow and hopefully all will be okay. I need to be mindful of how I put my feet under my desk to keep my posture good.

What's the normal maximum mileage on runners?

diego_b · 15-09-2015 09:00PM

Peter D61 wrote: »

What's the normal maximum mileage on runners?

I think it depends on a number of factors, how heavy you are on your feet, how well do you look after your runners, do you only run in one pair of runners day after day (they get no day off).
Most seem to indicate around 400-500K....some people can get more out of them. Normally when I'm getting up around 400K I have my next pair to hand to start breaking in. For the marathon training I was alternating two pairs of the same runners for the majority of the training but I got a third pair (half a size up and a slightly more cushioned model) in the last few weeks that all going well I intend using on the day. I have around 100K on them now.

This Fat Girl Runs · 15-09-2015 09:05PM

Pink11 wrote:

I suck!

No. You don't. You really don't!

Kennyg71 · 15-09-2015 09:08PM

PJD wrote: »

never got the massage. Too many other bills took priority. Mabye I should? Will keep foam rolling meantime and remember to eat breakfast!!

Took advantage of extra day option on plan myself today, 30km
Long run in legs, once you are in race mode on Saturday it will
All come together.

Peter D61 · 15-09-2015 09:09PM

diego_b wrote: »

I think it depends on a number of factors, how heavy you are on your feet, how well do you look after your runners, do you only run in one pair of runners day after day (they get no day off).
Most seem to indicate around 400-500K....some people can get more out of them. Normally when I'm getting up around 400K I have my next pair to hand to start breaking in. For the marathon training I was alternating two pairs of the same runners for the majority of the training but I got a third pair (half a size up and a slightly more cushioned model) in the last few weeks that all going well I intend using on the day. I have around 100K on them now.

I have a pair with about 450k on them and a brand new unused pair was hoping to break in the new ones over the next few shorter runs, and use the old ones for the HM.
Does that sound OK?

diego_b · 15-09-2015 09:14PM

Peter D61 wrote: »

I have a pair with about 450k on them and a brand new unused pair was hoping to break in the new ones over the next few shorter runs, and use the old ones for the HM.
Does that sound OK?

It does to me, never race in new shoes is what I have always been told. You need to break them in over the shorter runs a bit. I usually wear any new ones I get a few evenings at home just to get the general stiffness out of the upper and get some creases going. Then take them out for some of the slower runs before biting the bullet on a longer run.

Peter D61 · 15-09-2015 09:17PM

diego_b wrote: »

It does to me, never race in new shoes is what I have always been told. You need to break them in over the shorter runs a bit. I usually wear any new ones I get a few evenings at home just to get the general stiffness out of the upper and get some creases going. Then take them out for some of the slower runs before biting the bullet on a longer run.

Thanks for the advice,I'll do that after Saturday, don't want to risk a blister now.

Dubgal72 · 15-09-2015 10:36PM

BIRDCAGE1 wrote: »

So today was a rest or 4 mile run. I opted for the run and got myself sorted with my usual routine and headed out the door for my short walk before starting to run..... but I never got that far today. At the point where I normally start running I just didn't feel right, my right hamstring and calf muscles still felt really tight and both my legs in general felt very heavy and fatigued ...... so I decided to just call it a day and head back home.
I've been toying with the idea of making an appointment with a physio for some general maintenance work, for the last week or two, as it seems to be taking me longer and longer to fully recover from my weekend LSRs. I think now might be a good time to make that appointment.

Good call, at least you got out the door. Like Clearlier says, if you're finding it hard to get out the door, tell yourself you'll go out for 10 mins. If you're still not feeling it, make the call to go home and you've still got 20 mins under your belt. Something is better than nothing!
Niggle aside, if you have more than three or four heavy and fatigued days in the space of a week, it could be a sign that you are over training and/or coming down with something.
Definitely see that physio for a tune up and even deep tissue massage. Your legs very likely need it at this stage

Let us know how you get on.

duffer247 wrote: »

"You know you are seven six weeks away from your marathon" - just these simple 10 words gave me a tingle :pac: !!

PJD wrote: »

During my run today I struggled to put any pace down. Admittedly I hadn't eaten breakfast and went out before I ate lunch so this could be a factor... Or the after effects of 30km on Sunday may be causing fatigue..... Or is something physiological happening?? are all these long slow runs causing the fast twitch muscle fibres to be replaced with slow twitch fibres??
Or.... I could just toughen the f**k up and work harder!!!

All of the above

Stevo1983 wrote: »

5k recovery run yesterday, 6k sprint intervals today and 8 to 10k on Thursday will set me up for this Saturday's half.
Hoping for a 20 mile run next weekend then a 22 mile the weekend after before I start cutting back.

Hi Stevo. Tell me more about the intervals? How's the back behaving? Good to see you back at it, you triathletes are unputdownable really

This will be your third half in the plan, won't it? Sounds like you'll be racing it, best of luck!

Peter D61 wrote: »

I decided to rest today as I didn't feel recovered from Sundays 16 miles and with the HM on Saturday I don't want to knacker myself. Will do 6 or 8 tomorrow.

That's fine Peter and will you be doing anything on Thursday or Friday? I'd be inclined to recommend two shorter runs over the next three days over one longer one. So you could do 6 tomorrow and 2 or 3 on Thursday and Friday. Would that be possible?

Pink11 wrote: »

So the LSR tonight:
I didn't look at my watch and decided to run 'naturally'. Big mistake! I wasn't going to post my splits out of embarrassment but I figured it'll make you guys feel better about yourselves - they are posted below:

Had also planned on bringing a gel but forgot it *facepalm*

To be fair, it's been a while since I had a run this bad but you know yourself, the disappointment in yourself and the doubt creeps in!

----
q: Could someone advise me how I should carry out the rest of the week? I'm doing the HM on Saturday and going to try and aim for 1:49:xx as you guys advised. Is there anyway I could get the planned mileage in? I really wanted to hit 16 tonight. Thanks in advance

Hi Pink, sounds like you just need to chalk this one up

I wouldn't really advise doing a lsr naked at this stage unless you are sure you have a very good idea of how you run by feel. What you could do is check your pace after the first mile, the second (to ensure you don't go waaay too fast while feeling fresh :eek: ) and then every 4-5km or 2-3 miles. As I said, chalk it up.
You probably won't have needed the gel so don't worry about that, now you have found out if it suits etc, it's more about the mechanics of taking it on the run. Meno will tell you that you don't actually *need* the energy on a training run, your body's stores have enough for a training situation.
And this is the thing about marathon training: when it's gone, it's gone. You can't play catch up, let it gooooo

No harm done, not for a once off, promise. Your priority now is to arrive fresh and rested on Saturday so use the next few days to taper. Easy easy running with maybe a few strides thrown in on Thursday or Friday, just three or four to keep your legs ticking over.

eyeball kid wrote: »

Had planned to go out and do 8km this evening but felt a bit of tightness in my hamstring so decided not to in the end. Have a check up with the physio tomorrow regarding my Achilles so will ask her to have a look at it as well.

Let us know won't you. Hopefully something simple that can be easily ironed out (literally!).

neilthefunkeone wrote: »

Physio sign off.. Happy with me to get back on plan..

4 miles completed tonight and so happy, Couldn't keep the smile off my face.. New asics DS feel great..

That's really great news, nice one neil. Smiling for you too

That's what you get for being so philosophical

We'll have to call you neilthephilosophicalone now

Peter D61 wrote: »

What's the normal maximum mileage on runners?

Peter D61 wrote: »

I have a pair with about 450k on them and a brand new unused pair was hoping to break in the new ones over the next few shorter runs, and use the old ones for the HM.
Does that sound OK?

Peter D61 wrote: »

Thanks for the advice,I'll do that after Saturday, don't want to risk a blister now.

Yup, keep the old ones for the HM, even a new model of your old pair would need to be broken in over a few shorter runs. Definitely +1 to diego's advice

Think I ran the half last year in a not-quite-broken in pair and got a lovely blister for my trouble :eek:

Pink11 · 15-09-2015 10:42PM

Thanks DG. Good sound advice. Kind of looking forward to tapering actually. I'm absolutely exhausted again this week!

conor_mc · 15-09-2015 10:51PM

@Pink11, you're being v hard on yourself there. As DG says, chalk it up and move on. I'd say you probably went out too fast and everything after mile 2 felt sluggish by comparison. In reality, you were still running at a fair clip! I think it was Clearlier who said your first mile on an lsr should be your slowest. You can't really do it too slow! That first mile would then have set you up differently for the entire run... slower pace, less thirst, etc etc. And I wouldn't worry about the gel either way, there'll be other long runs!

Peter D61 · 16-09-2015 06:51AM

Dubgal72 wrote:

That's fine Peter and will you be doing anything on Thursday or Friday? I'd be inclined to recommend two shorter runs over the next three days over one longer one. So you could do 6 tomorrow and 2 or 3 on Thursday and Friday. Would that be possible?

Thanks DG, I'm just going out to do 6m now and my plan says 4 tomorrow, then rest friday. Does that sound ok?

ZV Yoda · 16-09-2015 06:59AM

Back from my 10km this am. I miscalculated & ran 12k instead. It was a glorious morning for a run, with ground fog rolling across the Liffey in the grounds of Castletown House. I ran at my planned HM pace (5.25/km). No niggles. Gave the legs a good stretch & looking forward to physio tomorrow & 2 days rest before the HM.

FeenaM · 16-09-2015 08:03AM

Nooooo, I have a bit of a chest infection and had hoped it would be gone by today. Didn't do my planned 6 miles last night and I'm meant to do 10 miles tonight. Do I do it or leave it? I'd say Ill feel ok enough to do it but afraid I'll make this drag out longer if I do!!! Can't make up the mileage with the HM on Saturday so not sure what to do!!!

DCM 2015: Mentored Novices Thread

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