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DCM 2015: Mentored Novices Thread
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It's taken me until today to feel 100% after Saturday's 20 mile.
Granted it's my own fault for doing it so fast.
My knees were slightly stiff all week before and after training but thankfully today's sprint intervals sorted everything.
Feeling back to normal now
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This week so far:
Monday - rest after 20M Sunday
Tuesday - 8m
1m w/up
6 x 1200m @ 6.00 (400m recovery)
1m c/d
Wed - 7M steady (60 mins)
Thurs - 7M
1M w/u
5M @ 8.00
1M c/d
Generally feel good, my left foot now feeling a little sore - I think I am possibly compensating for this issues I was having with right foot
I've been training for the Asics Sub 4 plan, but my pace has generally been more towards a 3.45 race.
My LSR reduces to 15M this weekend but what if, a big IF, I decided to try for 3:45 in DCM - should I do a third 20M run this weekend and then start to taper?
Just wondering would this give me a better chance of a 3:45 race time?
DG - your post today was very timely, I was already starting to think that the taper is too steep - considering I could barely finish a 10M run after being out of action for only 6 days!!!0 -
When do have to let the organisers know? Y'see this is the plan for the three week taper:
T-3 the importance of taper and why we taper (starting this week actually)
T-2 target time: why a range of targets and factors which will affect your target choice for the day
T-1 the day itself: what to expect.
These are flexible though, we have wiggle room I'd be inclined to recommend a Wave 1 start for you though so no harm enquiring now about the mechanics of changing.
I mailed the organisers and got my wave changed! Now I just need to worry about imposter syndrome 0 -
7 easy miles done tonight. Cold nearly gone but for a phlegmmy cough. Ignorable though, thank goodness!
1 mile (relatively quick) warm up followed by 5 miles bang on easy pace of between 14:20 and 14:30. 1 mile cool down walk. Felt good, great even but I hated the fading light
depressing! I live for sunlight so to lose it hurts; I hate winter for that reason.
Anyway. Have stretched, had dinner, showered etc. Just wanted to check in. Looking forward to my 18 miles on Sunday. Hoping to run it more consistantly than the last one!
Well I will log off for tonight. As always, guys (novices, mentors et al); sleep well and dream beautifully!!0 -
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This Fat Girl Runs wrote: »As always, guys (novices, mentors et al); sleep well and dream beautifully!!
Glad you're feeling better!
Last night I dreamt I was doing a triathlon with one of the Namibian back row!
Just going to stretch, roll and do some core stuff but will be tucked up soon, quite enjoying these early nights. Night all
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Hi diego, sorry to hear you had to bail but you know it was a good call! Keep in touch with your physio if you need to before the next appt, from what you say of him, I'm sure he won't mind. Glad to hear you got feedback on your bike queries and it's going well. If you start getting anxious (which, you will know, is not allowed) remind yourself of all the work you have done...and are still doing
chrislad, tightness is to be expected after physio so don't be worried. If however, it hasn't gone away after 3-4 days, have another think. My DOMS after a physio appt have sometimes been worse on the second day. If I hadn't been warned about it in advance by TAFKA ecolii I would have burned his ears off with swearing
TFGR, good running the last two days but watch that congestion. You may have missed it, but any congestion in the chest is a red flag and means don't run....if it's on its way out, you may have got away with it but monitor v v carefully. Noce work on the early bed
Runnerholic, are your PBs from this year? (Nice work btw )
I wouldn't say that you're going to be the same amount of wrecked at 18-20 miles going out at 15 sec/km slower, not at all. Despite missing 50% of training, you still may have a decent run but not if you go off at your original PMP.
What was your original target, 3:30? You've missed a substantial part of training so it stands to reason that your original target should be reassessed. By how much? It all depends how painful you want to make it for yourself on the day....
Why not go out with the four hour group, pick up the pace slightly at 10 miles and see how you feel at the 20 mark. IMHO, going out at 8m/m pace on the day would a be slow and painful million deaths as a comparison across your PB range shows your 5k to HM times falls off, suggesting your endurance is a weak point.
Nop....TRUST THE PLAN and read this 0 -
mobfromcork Glad to hear you're over the infection mark, probably a combination of the stress of training and handing in your thesis (well done!( resulting in your body caving once the thesis got done and dusted!
Definitely ease vack into running. Don't try and achieve the paces you were running at previously and most importantly, listen to the signals your body is sending to you. After a few days of easy running, you could throw some strides in towards the end. These should shake your legs out nicely.
Slowing down the lsr this weekend will categorically NOT impede your overall pace on the 26th. Pushing it too hard at this stage - especially after illness - will.
As meno says 'you won't pay a penny for going too slow, but if you go too fast.... :eek: '
Good luck and let us know how you fare.
betty swollox...great on the good news but kerrist, :mad: on the bad news! Good call on your response though. They were looking for a less measured response...actually sad that they need that sort of stimulation. If only they knew of the natural highs that you get from running....
Good news on the hamstring neilthefunkeone, and definitely no need to nail down your time now. We'll do aaaaaalll that stuff in week T-2
ratracer....well, did you???
conavitzky, did you get an answer? Many here are running on tired legs but it varies: some weeks some run faster than PMP on a pace run and others struggle. Not sure there's a regular pattern. Sorry that's not more helpful. From my own experience, last year I ran 10 miles at PMP 2-3 weeks out and it wasn't as comfortable as it should have been. Neither was it on the day. Looking back, I should have paid more attention to that although in my case, it was several pieces of the jigsaw puzzle that didn't slot fully into place.
Nice going jake1970, your pace was still around 40 min 10k pace was it not? Not to be sneezed at, especially on tired marathon legs! Speed will lose out on focus during this period but you will have endurance in spades after this cycle. Add a bit of focused speed work and.....:cool:
Hi BirdCage1, glad to hear physio went well. Were you given any strengthening or rehab work to do? Maybe physio didn't want to introduce new stuff at this stage? Always great if you can get a physio with a running background...they 'get it'
Nice work JacEim. How about 18 then taper? You could increase the pace from mile 15-18 but don't - repeat do not - run this hard. There is a very real danger that a hard/too fast lsr at this stage of training can leave you wrecked for the day.0 -
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chrislad, tightness is to be expected after physio so don't be worried. If however, it hasn't gone away after 3-4 days, have another think. My DOMS after a physio appt have sometimes been worse on the second day. If I hadn't been warned about it in advance by TAFKA ecolii I would have burned his ears off with swearing
It was fine on the 3 mile yesterday. I have a physio check up on the 12th, so I'll just make sure that I get over the tightness before the 26th
It didn't seem to impact me on the pace run anyway. It hurt me more on the aborted 20 miler last week as the first 3-4 miles were very tough and hurt a lot more than normal. Looking forward to the 18 mile tomorrow as it should go better than last week. Hopefully the fog won't be as thick.....0 -
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Cheers DG, got an answer on random running q's that correlated with what Im feeling myself.mobfromcork Glad to hear you're over the infection mark, probably a combination of the stress of training and handing in your thesis (well done!( resulting in your body caving once the thesis got done and dusted!
Definitely ease vack into running. Don't try and achieve the paces you were running at previously and most importantly, listen to the signals your body is sending to you. After a few days of easy running, you could throw some strides in towards the end. These should shake your legs out nicely.
Slowing down the lsr this weekend will categorically NOT impede your overall pace on the 26th. Pushing it too hard at this stage - especially after illness - will.
As meno says 'you won't pay a penny for going too slow, but if you go too fast.... :eek: '
Good luck and let us know how you fare.
betty swollox...great on the good news but kerrist, :mad: on the bad news! Good call on your response though. They were looking for a less measured response...actually sad that they need that sort of stimulation. If only they knew of the natural highs that you get from running....
Good news on the hamstring neilthefunkeone, and definitely no need to nail down your time now. We'll do aaaaaalll that stuff in week T-2
ratracer....well, did you???
conavitzky, did you get an answer? Many here are running on tired legs but it varies: some weeks some run faster than PMP on a pace run and others struggle. Not sure there's a regular pattern. Sorry that's not more helpful. From my own experience, last year I ran 10 miles at PMP 2-3 weeks out and it wasn't as comfortable as it should have been. Neither was it on the day. Looking back, I should have paid more attention to that although in my case, it was several pieces of the jigsaw puzzle that didn't slot fully into place.
Nice going jake1970, your pace was still around 40 min 10k pace was it not? Not to be sneezed at, especially on tired marathon legs! Speed will lose out on focus during this period but you will have endurance in spades after this cycle. Add a bit of focused speed work and.....:cool:
Hi BirdCage1, glad to hear physio went well. Were you given any strengthening or rehab work to do? Maybe physio didn't want to introduce new stuff at this stage? Always great if you can get a physio with a running background...they 'get it'
Nice work JacEim. How about 18 then taper? You could increase the pace from mile 15-18 but don't - repeat do not - run this hard. There is a very real danger that a hard/too fast lsr at this stage of training can leave you wrecked for the day.0 -
Well, I didn't get a place in the London marathon, which is just as well because I discussed it with my coach and I think I will take the next year to work on shorter stuff before I return to marathons (presuming this one goes well and I don't say never again)
Oh and in other news, did you see that there is a record entry for DCM of 15016!!0 -
Well, I didn't get a place in the London marathon, which is just as well because I discussed it with my coach and I think I will take the next year to work on shorter stuff before I return to marathons (presuming this one goes well and I don't say never again)
Oh and in other news, did you see that there is a record entry for DCM of 15016!!
I'm a little bit sorry....but I have to agree with the shorter stuff plan Give yourself another training cycle of shorter stuff combined with scaffolding your endurance and you are going to be a force to reckon with! 0 -
TFGR, good running the last two days but watch that congestion. You may have missed it, but any congestion in the chest is a red flag and means don't run....if it's on its way out, you may have got away with it but monitor v v carefully. Noce work on the early bed
Will do and keep you posted. Feeling better this morning, not coughing as much. Not running until Sunday so hopefully that will give enough time for the last of it to be gone. Saturday workout should be light enough.0 -
Runnerholic, are your PBs from this year? (Nice work btw )
I wouldn't say that you're going to be the same amount of wrecked at 18-20 miles going out at 15 sec/km slower, not at all. Despite missing 50% of training, you still may have a decent run but not if you go off at your original PMP.
What was your original target, 3:30? You've missed a substantial part of training so it stands to reason that your original target should be reassessed. By how much? It all depends how painful you want to make it for yourself on the day....
Why not go out with the four hour group, pick up the pace slightly at 10 miles and see how you feel at the 20 mark. IMHO, going out at 8m/m pace on the day would a be slow and painful million deaths as a comparison across your PB range shows your 5k to HM times falls off, suggesting your endurance is a weak point.
Thanks very much for this advice Dubgal. You are absolutely correct that my issue in the race is going to be endurance with me only managing to do about half my training program. Yes, my original target was 3.30 and I have to admit that that may be beyond me at this stage, so the problem is for me to decide whether to go for the 3.30, or if not, then what pace to run at. I do feel very comfortable running at 5 min/kilometer but I know that at 18 miles that I will struggle to maintain that pace, or indeed maybe even a slower pace. I guess I will see I how go in training for the next couple of weeks and plan a strategy then. As always your advice is very much appreciated and is definitely taken on board 0 -
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