DCM 2015: Mentored Novices Thread

Hi guys great reports I don't know how you remember all the details it's all a bit of a blur to me but here go's

Up at 7.15am for usual breakfast. I had had a mini meltdown the night before as I had forgotten my sports bra. Big sister arrived to pick me up at 8.30am saved the day with the sports bra. felt a lot happier. Great banter on the journey in to the park. Got parked up handy we wished each other well hugged and parted ways as she was going to meet her running buddies and I wanted to do my own warm up. One mile warm up and stretched quick loo stop then off to find the big green shiny balloons that where the 2hr pacers. The two pacers where lovely very friendly and funny.

1. 9:05
2. 9:12
3. 8:44 Water staion was crazy got my heels clipped several times. I felt all the water staions where exhausting.
4. 9:02
5. 8:59
6. 9:14 Took a gel (exploded in my face lol)
7. 8:51
8. 9:21 started to fall behind the pacers but remembered the imaginary string would reel them in later
9. 9:16
10. 8:42 great stretch of road started to close the gap on the pacers
11. 9:19 very warm and long part of the race a lot of people starting to walk
12: 9:58 up the hill... was slowly beginning to flag pacers out of sight. Saw smash's friend being put on a stretchers he looked dreadful and it frightened the life out of me.( so glad he is ok) some kind man gave me his water bottle.
13: 10.36 took all my efforts to put one foot in front of the other, Didn't have a sprint finish in me.
finished in 02:02:16 I was a bit disappointed I didn't come in with the pacers but its 2 min off my last pb. Headed over to find the wonderful sign TFGR made. My son and I got to enjoy yummy flapjacks thank you. Was so lovely to meet some of you your a wonderful bunch well done to all and congrats to Dubgal on her pb yesterday.
Back over to the finish to see my sis coming in loads of hugs and tears ( I was a flippin emotional wreck) Tea and sambo's to follow.

Whoopsa ur post has really struck a cord with me it sums up my thoughts perfectly thank you.

Dubgal72 wrote: »

However, a fall-off in pace and/or a drastic increase in fatigue on Saturday certainly suggests that your endurance levels may be a weak point on the day. It also suggests that your early paces were perhaps too ambitious and is an indication that you need to start more conservatively. Singer hit the nail on the head with his own experience and has decided that he wants to finish strong and will adjust as necessary to achieve that on the day.

I've had a proper look at my times and they are as follows:

9.02
9.09
8.57
9.08
9.02
9.15
9.00
9.25
9.17
9.23
9.26
10.31
10.47
1.56

Average 9:23 per mile (total was 13.21 per Garmin)

By Mile 9, I knew I wasn't going to make the 2 hour target. Felt like I was nearly walking for the last 2 miles.

Would love a 4.5 hour marathon. That's 10:18 per mile. Not sure if I'll be able to do that but will be definitely start out at that pace as if I go any quicker, no way will I last. And just want to enjoy it as I didn't really enjoy Sat for the first few miles. Spent too long trying to catch the Pacers and then giving out to myself for caring about catching them!

Hi all
Bit slow with race report and that's probably indicative.
I had a poor lead into the race developing a cough/sore throat in the days leading up, hindsight is 20/20 so I'm not going to bother with should I/shouldn't I.
Anyhow I was in great form the morning of the race with everything prepped the day before, although more nervy than I normally would be, this was probably because I felt this race would be a significant milestone on my training and preparedness to date. With the cough in mind I made the decision to run by feel as best I could. On the starting line I distanced myself a good way back from the green 2hr balloons so I woudn't fall into a chasing/keeping up mode.
I found the first few miles a little uncomfortable and quite crowded, but with 2 miles in I found a comfortable level and kept the head up. I progressed really nicely and didn't pay much attention to the watch or the mile markers. I decided to practice drinking on the move but missed the chaotic first water station which I think was @3m. At the lucozade one @5m (I think) I grabbed a bottle and took a few swigs. I found myself up near the balloons more by accident then anything else, when the 6m marker came into my sight I was surprised I thought I was further along.
I took water at around 7.5m successfully and combined with gel as I had planned, maybe drank too much here. The balloons moved away at this point. Moving into mile 8 or so I felt what I could only describe as a 'stitch', it's a long, long time since I've had a stitch so I was a bit freaked by it. The race really began to thin out at this point, I put the head down, ignored everything going on and plodded away for the next mile. It felt like I had dropped pace significantly but looking at splits it doesn't correspond with this. The stitch eased away and by the time we were outside the park it had gone - I took on some jellies. I think this is around the 10 mile point and its the first time I've been in a race without pacing a 'group' or fellow runner; instead people were either passing me or being passed by me - it was surreal. It was also at this point I started to see people in real trouble. One guy was bent over vomiting, another on all 4s, others were walking, shaking their heads, talking to themselves etc. I was starting to feel a spring in my step, and then out of the blue I felt the briefest of tightness down the back of my left leg. I dropped pace immediately and literally prayed for my hamstring to not flare up. I was now empathising with those dragging themselves along.
As with the FD10 I was very glad to get back into the park even though it was uphill, felt nothing from my leg going up hill so I thought all should be well as long as I don't empty the tank.
Coming to the last mile a number of people & marshals shepherded us over a grass verge onto a path to accommodate an ambulance. When we came back onto the road proper I let the legs out a little and the tightness returned. With about 50 meters to the line I had to stop and stretched my left leg, I did this twice as supporters screamed at me to "walk it out" and "don't let it seize". I hobbled over the line. I stretched and joined the others for flapjacks. Great to meet you all!
I'll be getting a physio to assess the damage and take it from there.
Despite the injury, Saturday was a big wake-up call for me.

Splits
1. 9.01
2. 9.07
3. 8.58
4. 8.57
5. 8.58
6. 9.07
7. 9.00
8. 9.06
9. 9.10
10. 9.23
11. 9.39
12. 10.23
13. 10.29
-- 2.11

Total time 2.03.29 original goal of 2.00.XX

5 easy miles done at lunchtime post HM
average pace was 11 min/mile (pmp+40)
legs feel better after it

frash wrote: »

5 easy miles done at lunchtime post HM
average pace was 11 min/mile (pmp+40)
legs feel better after it

Great job! That should boost up the confidence!

Hi Guys, I know I’ve been offline for the last few days or so [life seems to be getting in the way a lot at the moment]. Glad you all enjoyed the HM on Saturday, for those that ran it.
I completed the HM in 02:08:37 and I’m really happy with that result. I’m hoping to complete the DCM in 4.30 so this time fits in perfect with that plan.

I got to the Park nice and early on Saturday [was surprised at the sheer numbers of people compared to the other races]. I did my usual warm up and get myself setup directly behind the 2:10 pacers. The start of the race was a bit hectic with people everywhere weaving in and out and I fell behind the pacers pretty much from the get go, but in my head I was happy to come in somewhere behind 2:10 and 2:20 so I just settled in and found a nice pace that I felt comfortable with.

I noticed from about mile 10 that I was ever so slightly gaining on the 2:10 pacers and the thought crossed my mind that I might be able to catch them. I finally caught the first pacer just before re –entring the park around the 11.50 – 12 mile point. I then caught the second pacer just before heading into the final stretch and at that point I pushed on as hard as I could to the finish line. I was very surprised with how much I had left in the tank at that point. I’ve been able to finish strong on all the races but for this one I was able to sustain it for a longer distance.

diego_b wrote: »

Any takers for doing the 20mile LSR on the DCM course on Saturday morning? Would love the company for some of it if I can rope in a few people!!

I have a friend looking to do 20 this weekend and she'd love to do some of the course. What kind if pace are you talking? She's too fast for me so my long runs are no good to her.

PJD wrote: »

Maybe we should have a quick role call of cool kit!!!!????
Im loving my zinc oxide tape for nipple chaff. Body glide for the high impact areas. Road ID (previous post). New garmin 225 with built in heart rate on the wrist. (Remember the forerunner 10 might not last if you are running as slow as me!). Also bought loads of tops but my wiggle dhb t shirt and old nike shorts are perfect. Saucony triumph and thorlo socks look after the feet.....

My female running buddy asked me about undergarments but frankly, for lads, commando is the only way. Oh and remember I am Scottish where underwear is frowned upon!

I have no cool gear. I really need to get a new pair of runners and Thursday is pay day. Even if I don't get them broken in in time for the big day then they'll reduce the wear on my main pair. Clothing wise I'm going to stick to what I'm wearing, have had no issues so far. Belt wise I'm going to have to sort it out soon, need something that can hold gels, sweets, tissues and perhaps a small water bottle.

Having turned off virtual pacer meant that the battery on my Forerunner 10 was still 3/4 full after the HM. Am thinking I might just get away with it but might try to borrow another. Would I be mad to wear two watches on the day? I don't want to miss anything and as you well know, if it's not on Strava then it hasn't happened!

For Leanne: I've already discussed my choice of underwear with her but I do find the selection of running underwear for ladies to be sadly lacking. Anyone got any suggestions?

I could be up for that Diego_B.
Some company would be nice

Dubgal72 wrote: »

Well done everyone who raced on Saturday. The PR (1st attempt) and PB train was in full steam!
Most of you seem really happy with your efforts and results. You should be.

I have linked to your race reports below and will update as they come in. I don't even need to comment as they all contain really good analysis, a sign that you are becoming super-competent and self-aware runners.

Ok, one comment. The race on Sunday was more an indication of how training has gone, and can only be used as a very loose indication of how the whole 26.2 miles will go. The big unknown is the test of your endurance, and as that will only be tested on the day, we can't really say how you will do.
However, a fall-off in pace and/or a drastic increase in fatigue on Saturday certainly suggests that your endurance levels may be a weak point on the day. It also suggests that your early paces were perhaps too ambitious and is an indication that you need to start more conservatively. Singer hit the nail on the head with his own experience and has decided that he wants to finish strong and will adjust as necessary to achieve that on the day.

Going off hard and hoping to hang on when running 26.2 miles is not an option, it will end in misery and believe me, each mile will seem like 5 :eek:

I really recommend that you grab half an hour, stick the kettle on, grab a pen and paper for notes and read all of these. Your collective experiences are so informative and will really repay the reading.
Name Race number
Singer 1:36:02
Emsy1
Toulouse 1:58:07
conor_mc 1:41:48
chrislad 2:03:29
PeterD61 2:13:03
PJD
Smashiner
Mrs Mc 2:07:05
Kennyg 1:44:55
Neilthefunkeone 1:56:xx
ZV Yoda 1:54:44
FeenaM 1:39:xx
Phoebas 1:48:13
frash 2:02:41
duffer
Stevo1983 1:41:xx
Denisb 1:45:11
KingMambo26
Wolfyboy555 1:49:05
Pink 1:49.xx
Chops1234 2:04:15
Brenarr | 1:43:xx


Race reports

Hi Boss,
Quick race report:
I decided to take your advice and not push too hard for a sub 1:50 and resisted going out with my friends and said that I would aim for around 1:55 in order to mind a niggle.

First 5K: I ran at around a 5:20/ 5:30 per KM pace...no problems.
5-10K similar pace very comfortable, hit 10K mark in 54 minutes even.
Resisted the urge to bolt off too soon and kept that pace until around 15K.
Felt really good at this stage and pushed for home at a 5:00/5:10 per Km pace.
Finished in 1:53:20, slightly ahead of schedule and caught a few of my friends in the last 2-3K.
Ankle niggle is fine, strapping was not used, beginning to think that I am on to a good thing here after years of problems.......yeaaahhh!

Apologies for the Km's....I changed over from the Imperial system in 1997 and now cannot go back as I am a man and we are slower to change than women, can't wait for the 42KM race next month

BIRDCAGE1 wrote: »

... it definitely took me a few really uncomfortable runs to figure this one out... , all the better for it though.

Agreed this is the only way

oirishfruitie wrote: »

Hello all and Dubgal,

I've been following the forum for a few weeks now, albeit from a distance.

I've been following the boards plan, although not exactly to the book.

One issue I seem to have is cramping after my long run. I've done a couple of 30kms LSRs and hope to do one more a bit longer (34/35). I do find the last 5 kms tough. But what's even worse is once I stop. Calves cramp up.

All ok after about 15-20 mins.

I'm not drinking enough on the long run I know that - which would be part of the problem, right?

Is there anything else I can do to help me reduce the cramping at the end?

Thanks everyone. Been great to follow the threads.

Oirishfruitie

If you google causes of cramp OF you'll find as many 'solutions' as results from your search. Nobody really knows what causes it and the likelihood is that different people have different causes. Watching your form and making sure that your long runs are slow enough would be the two suggestions that I would start off with but it's all speculative as to what causes cramps.

laura_ac3 wrote: »

Ha, you're welcome! Glad it helped. Congrats again on the PB - sub 2 next time out in a half, maybe bohermeen in March? Think about it.

Congrats to all racing yesterday.

Ah god let me get over DCM first !!! One step at a time

diego_b wrote: »

Any takers for doing the 20mile LSR on the DCM course on Saturday morning? Would love the company for some of it if I can rope in a few people!!

What time were you thinking?