DCM 2015: Mentored Novices Thread

Phoole wrote: »

Cheers. I find for evening runs I don't need to take anything as a big bowl of pasta earlier that day fuels me perfectly. But if I'm running in the morning I find it tough to get enough carbs in beforehand to fuel me for 14+ miles - even with a good meal the night before. With DCM starting at 9am I need to figure out what the best approach is, and do it now.

One option could be to get up early, have breakfast and go back to bed. Works for a couple here but as you said 'now is the time' Don't forget, DCM is in the morning so you'll be doing your body a huge favour by getting out for as many lsrs and runs in general early between now and taper.

Toulouse wrote: »

My splits improve after taking them but whether that is psychological or physiological I couldn't say. I've only taken one gel under race conditions so I'm going to take a couple during the HM.

It's overkill I know but I need all the practice I can get.

Not really overkill, good practice for unpeeling etc during a race situation. Your body probably won't need them, but you need to practice

Stevo1983 wrote: »

Hi Dubgal, thanks. The back is holding out well . Ran a 24k training run last weekend and there were no issues.
My interval training is usually once or twice a week. I do 1 minute steady pace and then 1 minute flat out and this continues until the run is over.
Helps me a lot but I only do them at the beginning of the week as with swim training my calves seize up in the pool from them.
As for Saturday I'm hoping to put in a decent time. I'm not happy with my last two half times ( 1:48 & 1:46 ). I know I can do a lot better it's just a matter of getting my arse in gear.

Hi Stevo, good about the back. I know you're not following a marathon-specific programme so if you'd like some ideas for more marathon-specific intervals, give us a shout

Howdylimk wrote: »

Hi, all and apologies in advance for jumping in on this thread so late in the training year. It was me googling for advice about my own DCM training that led me here. Basically I'm a bit concerned I haven't enough done, given the time left. Running over 2 years and started training for DCM in June, however due to continuing work commitments changing I havent been very diligent in sticking to my plan. Here's my last 6 weeks as an example,

Mon Aug 3rd 3 Miles Recovery @ 26.50
Tues Aug 4th 10 Miles steady @ 1.41
Wed Aug 5th 3 Miles Easy @ 30.06
Mon Aug 10th 3 miles @ 27.09
Tues Aug 11th 10 Miles @ 1.36
Thurs Aug 13th 3 miles @ 26.05
Sunday August 16th Clonmel Half @ 2.04.20

Holidays in Portugal

Friday August 21st 5 miles 46.29
Sun Aug 23rd 3 miles @ 29.00
Tues Aug 25th 8.5 miles @ 1.24

Home From Hols :-(

Sun Aug 30 16.2 miles @ 2.56
Tues Sept 1st 8 miles @ 1.15
Sat Sept 5th Dingle Half @ 2.03
Tues Sept 7th 6.5 miles @ 1.02
Sunday Sept 13th 17.2 miles @ 2.47

So here I am this week with nothing done as I've a touch of a sore heel and got the mother and father of a deep tissue massage on Monday. I felt a slight twinge behind my knee on Sunday's long run, which was down to tight calves which should now be worked out. I just getting a bit panicky that I haven't enough done, or am not doing enough going forward for the next few weeks until taper week.

My long run plan going forward is
Sunday 19th 14 miles
Sunday 26th 18 miles
Sunday 4th Oct 20 Miles
Sunday 11th Oct 16 miles
Sunday 18th Oct 8 miles

My midweek runs are going to all over the place for the next few weeks and I could end up skipping a good few, however I'm not missing my long runs. I'm hoping to be realistic and look at a 4:30 - 4.50 finish. Any advice appreciated.

Hi howdylimk, sorry for the delay but I wanted to have a good look at all your info
Firstly, what do you want from this and what is the worst case scenario that would be acceptable to you? As you say, you've a few halves under your belt however there are a few aspects of your recent training that are going to hamper your chances of completing the full distance in comfort.

PACE
we recommend here that most (around 90%) of your training for a marathon is done at slower than planned marathon pace (PMP), within the range of 45-90 secs per mile slower.
Your PMP is around 10:40 per mile so ideally the majority of your training will have been done at 11:25-12 min/mi pace. Your recent schedule suggests that training has been too fast (counter-intuitive, I know!). The purpose of training slower to go faster works on a few levels:
- it gives you 'time on your feet' and the slower this is, the quicker you will recover for your next session.
- long slow running teaches your body to burn fat efficiently as a fuel source. We all have oodles and oodles of fat stored in our body. Free fuel
- long slow running helps your body to recruit more slow twitch muscle fibres. These are more fatigue resistant than their intermediate and fast twitch counterparts.

FREQUENCY OF RUNNING
At this stage of the programme, we recommend that you should be running minimum four days a week, five better. I'd be a little bit worried that your recent schedule of 3,4,2,2,2,2 times per week simply isn't enough to build endurance necessary to run 26.2 miles

WEEKLY TOTAL
Most runners will now be running 25 miles per week minimum, and distributed across the week over a number of days with the lsr taking less than 40% of the weekly total. Your lsr regularly exceeds 50% of the weekly total. I've seen a few runners prepare for a marathon in a similar way, and it's never been pretty on the day.

LSR PROJECTED PROGRESSION
I'm not sure you have the necessary base to carry out your lsr plan over the next few weeks without a significant risk of injury. Your heel and knee problems may well be a sign that all is not well.

You've said yourself that you doubt that you're ready...for this year. I'd recommend using recent training as a platform for next year. Have a look at some pre-marathon training plans in spring next year to prepare you for a full marathon programme 16-18 weeks out and you will have a far more satisfying experience imo.
However, if you just want to get around with a possible enforced walk-run strategy, and that will be ok go for it.
Your HM times show potential anyway, but i'm not convinced that will translate to marathon success...this year

Best of luck with whatever you decide