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DCM 2015: Mentored Novices Thread
Comments
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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[/QUOTE]
Thanks for the advice, basically if I do decide to give it a go I would have no time goals in my mind, just one goal and finish what I started. I had resorted to a walk/run strategy, which I know is frowned upon in some runners eyes as not being a quality marathon, but I don't want a quality marathon first time, I want to just do it. I still haven't signed up so might wait until the last minute to make my decision, that'll give me another 2 weeks to get a feel of where I am at.0 -
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Super post on gels Clearlier...... Novices there is an air of panic ..... What's going on ???? Got on dart with 5 pages of posts to catch up on was up to date this morning ........ Starting to panic that I'm not panicking .... I'm just tired .... Failing miserably at getting to bed early ... But sleeping great.... Have to go to Gaa club for draw for all Ireland tickets tonight and get 5 miles easy in too. 0
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Super post on gels Clearlier...... Novices there is an air of panic ..... What's going on ???? Got on dart with 5 pages of posts to catch up on was up to date this morning ........ Starting to panic that I'm not panicking .... I'm just tired .... Failing miserably at getting to bed early ... But sleeping great.... Have to go to Gaa club for draw for all Ireland tickets tonight and get 5 miles easy in too.
Good luck with the draw!!!! Keep us in mind if you have any spares
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Super post on gels Clearlier...... Novices there is an air of panic ..... What's going on ???? Got on dart with 5 pages of posts to catch up on was up to date this morning ........ Starting to panic that I'm not panicking .... I'm just tired .... Failing miserably at getting to bed early ... But sleeping great.... Have to go to Gaa club for draw for all Ireland tickets tonight and get 5 miles easy in too.
I think we're getting a taste of what real taper will be like! Good you're not panicking, you can keep the rest of us chilled
Best of luck in the draw, will have everything crossed for you!
Edited because I actually forgot to post what I came on here for!
3 miles very easy (@11:38/mi) this evening and that's me done until Saturday morning. Feeling fine after the sports massage last night, my feet are a bit more tender than usual and the soles are tingling but I had this the last time I had work done on my calves so I'll keep an eye on it.0 -
I think we're getting a taste of what real taper will be like! Good you're not panicking, you can keep the rest of us chilled
Best of luck in the draw, will have everything crossed for you!
Edited because I actually forgot to post what I came on here for!
3 miles very easy (@11:38/mi) this evening and that's me done until Saturday morning. Feeling fine after the sports massage last night, my feet are a bit more tender than usual and the soles are tingling but I had this the last time I had work done on my calves so I'll keep an eye on it.
Ah you can be assured panic will appear sometime tomorrow don't worry !!!0 -
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Name|Race number
Singer |14
Emsy1 |6564
Toulouse |1048
conor_mc|6467
chrislad|4254
PeterD61|595
PJD|465
Smashiner|5112
Mrs Mc|368
Kennyg|467
Neilthefunkeone|2747
ZV Yoda|1059
FeenaM|883
Phoebas|5066
frash|4096
duffer247|3432
Stevo1983|7527
Wrapped up training for the week with a 9k run at the end of training today. If anyone notices me slowing down a kick in the arse will be appreciated 0 -
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Looking forward to seeing everyone too!! This group and everyone in it (especially Dubgal and her svelte group of assistant mentors, no heavies here!!) has just made the whole thing so enjoyable
As I headed out the door tonight it felt like forever since I'd run (it really wasn't, I ran Tuesday).
People keep saying to me that I must be relieved that it will soon be over but the thing is I won't be, I don't want it to be.
Oh dear god, I am not going to cope with taper at all!!!!!!0 -
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So who's up for Ryan's after the race on saturday?
I'll be pacing the 1:50 group (come up to say hello if you are following us) and will probably jog straight down to the pub after the race. I reckon I'll be there from 12:30 or so. There's lovely food in Ryans and the Rugby will definitely be on the big screen, they are also used to sweaty runners coming in after the race series so don't be shy!
Afraid I'll be legging it home for a family do saturday night so just flapjacks for me im afraid see you at the finish meno will be a bit after the 1.50's tho !! 0 -
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Really really glad you went ZV. Metatarsals have a nasty habit of turning on you :eek: (hillsiderunnerBack from pyhsio. The problem is with my 5th metatarsal. Although it felt fine to me for the past few days, once he started putting pressure on, it stung like bejaysus.
He said it could be a number of things, but is most likely down to the change of runners from Nike to NB a few weeks ago. Apparently there's a 2 mm difference in heel heights & that's enough to put pressure on a different part of the foot. Since this is causing pain, he says I'm better of sticking with my old Nikes for the HM, then buying a new pair (of the same style) to break in between now & DCM.
Hopefully Amphibian King will do me some sort of deal on a new pair of Nikes because those NBs weren't cheap!
......)
Amphibian King are usually really good about returns. Not sure about a month old pair, but I'm sure if you bring them in, explain the situation and that you're asking for an exchange, not refund, they'll do their best for you. I get the impression that a happy customer is very important to them.
No prob slowing down for this Pink. It'll even itself out over the whole 26 miles, promise. Hal Higdon recommends a walk-through-water station strategy - even for the pointy end of things - so take it all in your stride....or walkThanks you guys are 100% right. I'll bring one with me.
I definitely need more practice at taking it out of the flipbelt and consuming while running. I slowed right down on my LSRs when taking them if I'm honest! Now is the Time....
Great to see you back at it ratracerThe end of the last week turned into a bit of a disaster for me, between having a cold and a bit of PF on my foot, so I got no running at all done for a few days and no LSR in. I was feeling a bit disheartened, but reading this thread really lifts the spirits, and so while I couldn't run, I looked back over how far we've all come along in the 12/13 weeks so far. .......
Next week I plan on doing my LSR on wednesday. I need to leave my car into the garage for service, and it's almost 30km home, so hey, why not kill two birds with one stone:pac::pac:.
The best of luck to everyone doing the HM on Saturday, have a great day, enjoy the flapjacks after!
Love the multitasking...once you've done this, there's no going back!
Definitely get the hypafix :eek:Nipped into runways to get some bodyglide at lunch today
I haven't used it before so would be interested in anyone's experience. I get some chaffing on the thighs on the longer, warmer runs. New [pricey] shorts have helped but still some discomfort. I've been using assos cream to date which I use on the bike but hasn't really worked. I've given up wearing running vests as I find it irritating on the nipples (I'm a bloke btw!), technical t-shirts seem fine.
Did anyone notice the guy at the FD10 who was bleeding from his chest? ouch
apologies if you're eating your lunch at the mo!
*buybuybuybuybuybuybuy*I'm still doing my best to avoid buying Ron Hill cargo shorts that Dubgal mentioned a few months back, I price them every so often.
Well.....did you win???Super post on gels Clearlier...... Novices there is an air of panic ..... What's going on ???? Got on dart with 5 pages of posts to catch up on was up to date this morning ........ Starting to panic that I'm not panicking .... I'm just tired .... Failing miserably at getting to bed early ... But sleeping great.... Have to go to Gaa club for draw for all Ireland tickets tonight and get 5 miles easy in too.
Bring beer tomorrow and we'll see.......Bless me DG for I have sinned.... It has been many weeks since I last sinned.... But.... Today I cycled to and from work.... ! I just couldn't help myself! Please forgive me?
^^^Vvvvvvv Peter, mrs Mc, Pink and anyone else struggling yesterday and today: this is completely normal immediately prior to a race! It's your body's way of preparing for the ordeal trial adventure aheadHad a lovely 6m yesterday, nice pace, really enjoyable. Today had a stinker, 4m, no rhythm, negative thoughts, shoes too tight, then too loose.......all in my head, the same thing happened on the last run before the FD 10m.Mid week runs all done now, Tues 3 miles easy avg pace 11.11, Wed 8 miles easy avg pace 11.09 and tonight 5 miles easy (just got in before the downpour) 11.33 avg pace. Definately felt tired in the legs tonight, twinges in the achilles and calves even after sports massage Monday. Saturday prep underway with 20 mins stretching and foam rolling tonight. Looking forward to meeting some new faces on Saturday and the old new faces !!!Awh lads I'm the same. Totally exhausted. Going to rest from now until Saturday morning (exercise wise only unfortunately!).
Did a 5.5 mile easy tonight.
Easy!? haha! I was watching every step and wishing it was over. We have 20 mile runs under our belts and it's crazy how when I go out knowing a run is supposed to slow, short and easy that I find it mental torture. Does anyone else have this problem? Goes to show how powerful our mentally is in this game. If I'm set up to run a long one I can. If I tell myself it's a slow and easy I still find it can be never ending on a bad day!
Think I'm just tired from all the going the last 2 weeks (life has almost gotten in the way!).
Had a very emotional thought though during my run. Saturday is the last race for I'm guessing most of us before the big day. After Saturday, the next time we fly through the a finish line will be the big one!!I'll pop in for one en route to town. Should be there for 1:15ish I hope.
Beer, yay!!
:rolleyes: 0 -
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SO TONIGHT:
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
WAIT TO BE CHEERED AT FINISH LINE:
Name|Race number
Singer |14
Emsy1 |6564
Toulouse |1048
conor_mc|6467
chrislad|4254
PeterD61|595
PJD|465
Smashiner|5112
Mrs Mc|368
Kennyg|467
Neilthefunkeone|2747
ZV Yoda|1059
FeenaM|883
Phoebas|5066
frash|4096
duffer247|3432
Stevo1983|7527
Denisb|3005
THEN FIND YOUR WAY TO 'HERE'Here's a map of where to meet. It's extremely precise and worked well for the 10 miler.
An alternative guide on where to meet might be "somewhere on the right after the finish area but before the Bootcamp Ireland cooldown. Look out for flapjacks!".
AND SNIFF OUT THE SIGN SAYING THIS: ssshhh or they'll all want one!This Fat Girl Runs wrote: »How's this for a flapjacks sign?
and then get to Ryan's before Toulouse drinks it dry.....
Best of everything Novices! We'll be rooting for you....ENJOY!!! 0 -
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