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If we do not hit our goal we will be forced to close the site.
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DCM 2015: Mentored Novices Thread
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Unfortunately I appear to be in the same boat, have a physio apt at half 8 in the morning and the planned four miles for tonight is off the cards.
My knee is still quite sore since my LSR on Sunday, it's okay on the flat and possibly running but stairs both up and down are not good and that is a big red flag for me.
I don't want to take a chance with this so I might have to revise my running plans this week altogether but will wait and see (slightly worried/anxious).
My knee was at me a small bit before the HM last weekend too. It wasn't sore, just a small bit of pressure with each step. Seems fairly okay now. It's probably just a result of all the miles. It's been a tough 3+ months so far!
2 weeks to doing less than 30 miles a week!
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eyeball kid wrote: »A question for Dubgal.
I've been coming back from an Achilles injuring the last few weeks. Managed to do a lsr of 22km on Saturday. Felt a bit of tightness at 20 km. I stopped, stretched it out and it was ok for the rest. Did 8km yesterday at just over 6 mins per km + 1 km cool down and it felt fine.
Here's what I've done for the last few weeks.
Wk 10 - 12km / 6.5km / 8km and what was supposed to be 19 miles but I could only do 18km due to the injury.
Wk 11 - 8km and 3km
Wk 12 - 6km / 8.5km / 13km
Wk 13 - 6.5km / 11km/ 22km
Wk 14 - 9km
So the longest lsr I've completed was 17 miles ( + 1 mile cool down) about 5 weeks ago. Should I continue with the Boards plan now and do 20 miles this week or should I leave it until next week. I really would like to complete a 20 miler before the big day.
Hi EK, I'll get to this in a bout half an hour or so but I will probably pass it on to one of the team as they will have more expertise, so fire away Clearlier et al
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My knee was at me a small bit before the HM last weekend too. It wasn't sore, just a small bit of pressure with each step. Seems fairly okay now. It's probably just a result of all the miles. It's been a tough 3+ months so far!
2 weeks to doing less than 30 miles a week!
Hopefully so, I was looking forward to this week's training and the 20mile LSR on Saturday but if I need to take a week off I will just to get right again. I felt good during the LSR last Sunday and even though it was lashing I said to my mate that if I had to today I could do the extra 7miles or so and that would be that.0 -
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REVIEW AND WEEK AHEAD
Most of you had a really good day at the DCHM and saw your hard work pay off with PRs (first attempt at distance) and PBs all over the place. The day was, however, overshadowed by the tragic death of John McHugh aged just 23. Quite a few of you passed by the scene where he was being treated and came in fairly shaken. Indeed, his death shook our community here on boards but also reminded us what a small, supportive and tight-knit community the running world is. May he rest in peace and may his family and friends find strength to see them through the dark days ahead.
The tragedy of this young man's death prompted some discussion about our health as runners and what we can do on a practical level to ensure our well being as we run.
Clearlier posted some information and misconceptions re hydration here.
PJD and ratracer offered some very useful and practical advice about identifying ourselves here and here. And here's an older post from FBOT on hydrating generally.
Finally, it is worth repeating the medical advice on the DCM site here. If you are in any doubt, pop into your GP between now and M-Day. I did last year for peace of mind and got a clean bill of health. Again, knowing your morning RHR is a useful tool for monitoring your general well-being. An elevated RHR (more than seven bpm above normal) can indicate that you need an extra recovery day or even that you're run down/coming down with something.
DCHM PP RESULTS
Here's the link to the post containing your results and race reports.
Thanks to everyone for taking the time to write these. Hopefully the exercise will have helped you identify aspects to take you onwards. I know they are invaluable to us reading them, so much to be learned! We can all learn from each other, at every level.
Really great to put faces and real names to usernames.
My flapjack recipe....I'll have to kill you root it out from somewhere deep in murph's log I think.....Can't go too wrong with oats, real butter, syrup and brown sugar anyway!
Thanks so much to our amazing pacers (apologies if I missed anyone) meno, BeepBeep, Killerz, Abhainn and the legendary MarthaStew and of course, not forgetting MrStew!
LSR AND TRAINING
We had some great lsr reports and training overviews from Sunny Disposition, TheBazman, TFGR, Jake1970 and diego b, thanks guys.
There's another Novices lsr (20 miles), organised by diego b, planned for this weekend, enjoy!
THE WEEK AHEAD
EASY MILES FOR EVERYONE THIS WEEK, half or no half....Boards plan, you guys have a 20m this weekend so that's reason enough for easy miles this week. This 20 miles is a significant part of the plan at this stage so you want to be sure you're going into it well-prepared whether or not you have done the half at the weekend...Don't worry, we'll get our money's worth out of you, it'll be followed by an 18 miler the week after
Treat each of these lsrs as a trial run for the marathon, check list below
...and HHN1, you're on a step back week, enjoy but same advice applies re marathon trial prep
WRAPPING IT ALL UP INTO A TIDY BALL
The next two weeks will see your running reach its highest point in the schedule so far. Have a look at Mary Jennings' article here re marathon prep. "now is the time" she says....Now where have I heard this before?!
Mary Jennings:
"A trial run for the Dublin marathon
Much of what can go wrong in a marathon is down to lack of preparation, so now is the time to get things right"
THERAPY
By now, most of you will be familiar with a sports therapist and be receiving torture a deep tissue massage on a regular basis. Here's Myles Splitz on the timing of a not-so-deep massage immediately prior to the big day. Try book one in this week if you can, especially if you raced the half, and another up to 10 days before the 26th.
KIT
By now, you will have nailed down the kit you will need on the 26th from Body Glide to hypafix. Have a look here for PJD's 'cool kit' list
So to wrap up:
- You will also have decided if you need to wear shades on the day and what you will do with them if they are not needed.
- You will know what shorts, and t shirt/singlet you will wear and also be sure that your planned shoes will be sufficiently broken in/not too worn. You will also be comfortable with how you lace your shoes. Obvious, maybe, but there are techniques, believe it or nothere. See also this post for lock lacing video and here for Jeff galloway on black toenails.
- You will have decided if you need a hat/sweatband etc
- You will have practised running in your chosen socks and other underwear (or not) and will be sure that they are not going to chafe or give you blisters on the day.
- You know by now how long your GPS *yawn* battery will last on the day and are happy that you have the right pace/setting display for it.
- You are in the process of deciding whether or not to run with a drink belt or carry a bottle....or that you are going to rely on the drinks stations...in which case, you will have tried Lucozade Sport during a long run so you know that you'll be ok with it on the day in an emergency.
- You will of course have put the headphones into running retirement. Seriously, do not run with headphones on the day. This is primarily a health and safety issue.
- You will by now have nailed down your fuelling strategy but in case you still have work to do, here are some posts you may find useful and of course Clearlier's excellent post on fuelling.
- you will also have decided whether alcohol is for you or not over the next few weeks
- You probably can't help gnawing away at what pace and time you'll do on the day. Put that bone away for a week or so and carry on as you are. You have a rough idea by now, let's keep it at that for now...a rough idea Those of you who did the half will have an idea how your endurance is. That hill in the half is there for a reason. If you were strong going up it, that's a good sign. If you struggled, that may indicate that your pace and target plans need revision.
What do you want to do on the day, limp home or finish strong?
- We've done a fair bit of route recce'ing. Let's give ourselves something to do during Taper Madness Time and link all the route posts together into a coherent route overview.
Anyway......NOW IS THE TIME
NIGGLES
Coolhandspan hip flexor and hip tightness. How did physio go?
Nop ankle was ok, yay. Still ok?
JacEim, how's your foot and how are you getting on with cross training?
Chops, your toe ok after the half?
How's the PF ratracer, following physio's orders?!
ZV Yoda how's that metatarsal #5?!
Birdcage1 everything holding up after the half and how'd physio go?
Neilthephilosophicalandfunkeone, all still ok?
Diego b....VOM muscle, that's a new one on me. Doing what you're told?! Hope the new niggle is nothing sinister. Keep us posted after physio...
Chrislad, monitor, monitor, monitor....
Mrs Mc, calves and achilles holding up? Tell Mr Mc that back rubs and shoulder massages are great for releasing tight achilles
SNIFFLES
The weather is cooling drastically now and you may be stubborn like me and refuse to put the heating on until the end of the month....in which case, no hanging around in damp running gear after training. At all! This way, sniffles lie :eek: out of it all, socks, undies, everything straight after your run and into dry gear if you can't make it straight to the shower.
HELLO GOODBYE
We nearly said hello to paddydriver but he's hung his cap on 2016, as has slingerz, best of luck to both of you! Ladiee Person popped in to say hello, stick around and don't be shy
We said hello to howdylimk, again welcome and best of luck to you over the next few weeks!
Brenarr, hi to you and when you get the chance, there are a few questions to answer at the end of the very first post so we know all about you
FFTW
So your focus this week - on top of the by-now automatic, 'breathe, run tall, relax and smile' - is again on the holistic-health side of things.
So we want you to carry on eating healthily, getting to bed early and getting out of those damp clothes straight away. If you haven't by now, keep a record of your RHR. Training will get your body working, illness will stop it working. So take care of the machinery too
And I'll leave you with the sound advice from whoopsa
Eat, sleep and run well Novices. No hanging around in wet or damp gear either, atchoo :eek: 0 -
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This Fat Girl Runs wrote: »I had an interesting experience yesterday on my run that was an external example of my internal dialogue!
Running a 4 mile recovery run, slower than usual but that was deliberate. On my last mile, out the Phoenix Park a lady saw me and my Rock 'n Roll Half t-shirt and she smiled and said 'Love your t-shirt! You did it! Well done!' I smiled, said thanks and kept going. Then, not ten minutes later near the Museum Luas stop, couple of young lads on bikes rode past on one yells out 'Ah missus, that's not running!' I just smiled and kept going.
I didn't let either comment get to me really. I mean they were both true! So the one didn't inflate my ego and the other didn't deflate it.
It really does reflect the things I say to myself though. I'm riding a rollercoaster of confidence boosts and dips! One minute I'm bursting with positivity and confidence, feeling awesome because I managed 17 miles and the next I'm feeling defeated and negative because I feel like a fraud of a runner. Then I read something inspirational and my confidence goes up again....and then down...and then up....:P
I'm working at keeping things in the middle, not TOO confident but not TOO negative either! It's a fine line!
Anyway, just thought I'd share that.
Hope you all have a great day!
Well I ran past a group of young lads one evening and one started to sing wiggle wiggle wiggle was morto and kept pulling my tshirt over my ass for the rest of the run when I got home told the hubby and he said he thought that it was a compliment !!! And said if they had shouted wobble wobble wobble it might have been a different story !! It has become a joke now. But the moral of the story is that if running does it for you it doesn't matter if you wiggle wobble run fast run slow or skip you're out doing your thing and if it makes you happy that's the main thing 0 -
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@ dubgal, where do you get the time! You'll be a hard act to follow next year
7 miles easy today.
+1 you're amazing, thank you DG
p.s. I did a 16 mile LSR this weekend but I haven't gotten around to doing a report, sorry (it went well).
I've swopped this week and next week as next week is the Athlone 3/4 so I'll be doing my 20 mile then. This week will be 3/3/8/5/3/18/3
p.p.s. well done everyone on some fantastic racing this weekend, you all did amazing. Waahhaaaaaa it's getting sooooooo close :eek:0 -
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I think the manflu has arrived, I haven't ran since the half and I have been feeling progressively worse as the days go on, soar throat stuffed nose and basic weakness are stopping me hitting the roads. Think I need to write this week off
what impact will this have as I'm due a 20 miler this weekend 0 -
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betty swollox wrote: »I think the manflu has arrived, I haven't ran since the half and I have been feeling progressively worse as the days go on, soar throat stuffed nose and basic weakness are stopping me hitting the roads. Think I need to write this week off what impact will this have as I'm due a 20 miler this weekend
If you're able to knock it on the head now, it shouldn't have a huge impact Betty Swollox. Rest now will allow your body to fully process the adaptations made from the half on Saturday. You may be able to get out for a jog or two prior to the 20 miler, take it day by day.
Is Sunday or Monday an option for 20? If not, you could do a back-to-back run of something like 8/14.
Reassess anyway towards the end of the week and focus on getting better in the meantime
Keep warm, plenty of fluids and early bed if you can Neck the vit C and get your hands on some echinacea. Try some paracetamol and raid the spice cupboard for ginger, turmeric and chilli with honey.
One of these is bound to work and if all else fails, have a hot whiskey
Best of luck!0
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