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DCM 2015: Mentored Novices Thread
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Deleted User wrote: »I have another question.
(I'm sure there'll be many more - I'm in panic mode).
You know all the sciency stuff surrounding muscle twitch fibres and why running slower that PMP is so important and all that jazz?
What happens if you decide to run the whole marathon at your slow training pace? Will you be able to? Or how does that work?
Sorry - I know that's probably a ridiculous question that I could find an answer for if I google but google says so many things >.<
Hi Whoopsa,
I know a good few people that run the Marathon at the same pace as their slower training runs, they have a great time and enjoy the occasion, 'high Fiving' kids and smiling all the way. They simply enjoy the whole experience and the buzz of actually doing the DCM....nothing wrong with it at all. Don't panic too much just yet, but if you are worried closer to the day, maybe start off slower then once you get between 13 to 20 miles you can then decide if you want to finish a bit faster....
I think that 'Maranoia' is starting to creep in as I have myself convinced that my IT band is acting up again as I have small twinge on the side of my knee after my LSR on Saturday.....can't wait to run on it tomorrow and find out if all is ok
:eek::D:eek:
The mind will be playing tricks on us for the next 2 and a bit weeks...roll on the 26th!!0 -
The slower you run the easier it will be and the less chance of slowing down/hitting the wall. That's why pacers can pace races so handily; because they are running below their abilities.
OK Cool - I just got it into my head last night that if I decide to jog it I'll find I don't have the endurance to go for as long, as I said, ridiculous question but as smashiner said - maranoia is kicking in 0 -
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Sure yesterday you were sprinting off with the 4:10 group for the first 20 miles
Today, I'm talking about just going for it, Brendan style!!!
https://www.youtube.com/watch?v=Hjpx136lgLk0 -
Hi ZVY, take it easy on the anti inflammatories (one of the contributing factors to Paula Radcliffe's downfall prior to *the* Athens marathon :eek: ) if you can. Latest thinking indicates inflammation is good and is the body's way of healing. Likewise icing. Some recommend no longer than 15 minutes but personally (and it is strictly a personal opinion!) I wouldn't go for longer than 10. Don't be shy with your physio eitherDecided to take a rest day yesterday because my right knee was still sore after 20 mile lsr on Sunday. Took some anti-inflammatories & applied ice-pack 2-3 times.
Got up this am to do 5 miles, but still felt a bit of a niggle, so decided to knock it on the head. Will see how it feels later & may try a very easy 5 miles at lunchtime. I could also use the treadmill in work - would this be a better option if the niggle is still there?
Usually for marathon training you would be advised 'when it's gone, it's gone' i.e., you can't play catch up however as we are now into taper time, you have a little wiggle room. You could do 16-18 on Saturday and a mlr of 12 on Tuesday/Wednesday, then back on to plan. Just make sure you recover well, whichever option you pick and all easy pace.Haven't managed to get last weekend's 18m LSR done yet
, plus I'm pretty severely restricted for time over the next couple of days. Today/tomorrow, I can fit in either 3-4m at lunchtime or 6-8 miles late each evening. Thursday is the next time I'll be able to tackle an LSR, should I catch up on the 18 then and push next weekend's 14 back a few days, or maybe do 16 this weekend and then come back on plan with 8 miles the weekend after? Just conscious that I don't want to start tapering too early (last week wasn't great mileage-wise), nor do I want to leave myself short on taper-time either.
Yup, early bird got no worm thereAww... i'm feeling all left out Is it just cos I ran it on Thursday?You're in now 
Diego I sooooo want you to get to that start line. Dispensation granted to run at whatever pace is pain free5 miles in the bag this morning and feeling pretty pretty good before, during and after it.
Avg pace was 9:22, in my marathon pace zone but to be honest I am finding it a lot more comfortable to run closer to 9min miles than 10min miles at the moment. I am not sure what the long term effect of this for the marathon is but I have to accept the pace I can comfortably run at. Hopefully at worst it means that when I tire during the race I may need to walk for a bit and then go again at the same pace running but this is a step into the unknown for me....bodly going where I have not gone before (I adore Star Trek so forgive the reference).
Splits
9:35
9:17
9:16
9:22
9:21
Avg heart rate of 157.
Knee felt 0-1/10 on the pain scale this morning and as my lovely little daughter had the house awake at 6am I said I might as well do the run before work. Sitting down all day does not a happy knee make either I think.
Knee got to 2/10 on the pain scale by mile 2 and then eased back, in the 5th mile it was actually at it's most comfortable. Oddly enough as well I think the pain has shifted slightly on the knee to the other side of the knee cap so not sure what that means but will find out at the physio tomorrow. Are there stretches you can do at work and have you the option to stretch your legs at will? If you are going to run the rest of your runs at this new, comfortable pace, maybe consider reducing your runs by one run per week. Throw up a projected schedule after physio tomorrow and we can have a look
I've been recommended the cobra pose too. Apparently it's great for hip mobility too. Such a simple thing but 1000s of years of yoga has to be getting it right, right?! Let us know how physio goes.5 miles done last night, first run in new runners, (Nike Air Zoom Structured 19, fairly garish but comfortable) As an aside I felt like asking the guy in Run Logic if he'd mind if I did my usual warm up routine before stepping on the treadmill for gait analysis!!
5 miles went fairly easy, using the watch less and less now, and more so around distance rather than time. Just listening to my breathing. Little bit of niggleness (new word) in backs of legs, standing appointment with physio tonight so will check that out. I find I'm ruthless when it comes to ensuring I have enough time to stretch /foam roll post run which personally is a great development for me. I haven't managed to habituate a 'cobra' back stretch the physio advised for the sciatica into any routine on run or non-run days. I'm wondering if when I get home from work and get changed that maybe this would be an opportunity to do it, on a positive note I'm moving around the office a lot more.
Splits
1. 10:23
2. 10:58
3. 11:02
4. 11:45
5. 11:07
warm downDeleted User wrote: »I have another question.
(I'm sure there'll be many more - I'm in panic mode).
You know all the sciency stuff surrounding muscle twitch fibres and why running slower that PMP is so important and all that jazz?
What happens if you decide to run the whole marathon at your slow training pace? Will you be able to? Or how does that work?
Sorry - I know that's probably a ridiculous question that I could find an answer for if I google but google says so many things >.<Thanks for asking this
NO SUCH THING AS A RIDICULOUS QUESTION HERE, OK?! see, you've already been thanked for asking it so you've helped at least one person. Everyone, this is a *safe thread*, all questions taken seriously....even chrislad :pac: :pac: vvvvv
You're not allowed. You've already committed to the novices 4:30 group. :pac:
Definitely take it easy now wolfy. Absolutely no 'catch up' due to injuries during taper. The work is banked now. And don't forget, don't foam roll the ITBwolfyboy555 wrote: »I didn't get to go out Sunday as I was away but went out yesterday. I just did 6km. Again I could feel it niggle but not painful enough to stop. managed to get the lend of a foam roller so will try that out with some of the stretches he gave and see how I get on maybe Wed for another small run. I am heading back to him Thursday so will quit him up on what i should be doing. I am starting to think all these attempts to get back on the road quickly is the reason it hasn't fully improved. Maybe I just need to give it a solid rest until the last week maybe and do a few small runs midweek and then give the marathon a lash. 0 -
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Diego I sooooo want you to get to that start line. Dispensation granted to run at whatever pace is pain free Are there stretches you can do at work and have you the option to stretch your legs at will? If you are going to run the rest of your runs at this new, comfortable pace, maybe consider reducing your runs by one run per week. Throw up a projected schedule after physio tomorrow and we can have a look
Haha thanks, you crossed my mind earlier actually when I saw the split time on my watch but I figured you'd be cool with it!!
I literally am running on feel as much as I ever can be at the moment!!
The stretches I do in the morning and at night, the physio suggested twice a day and then before running so happy enough with that...afraid they'd be too much for my ass (literally) if I did them too much but will be going up another resistance band tomorrow...have to have a look at my stock of same here or else get a new one off the physio. Started with red, on green now, not sure what is next but I do have a blue and a black one....
I work at home, on a PC but I try to get up and go for a wander every hour or so to not stiffer up. Grand today so far after the run.
I am planning on dropping the Wednesday run from the plan this week at least and doing 45-60 mins on the bike instead...I do the bike at the lowest to second lowest resistance so doesn't tax the leg or knee at all. Depending on how I am then I will do 3-5 miles on Thursday and not sure about Saturday yet. I think 14 miles at my new easy pace is not necessary or a good idea so might do 8-10miles and do a bit on the bike. Everything with the caveat of more than 3/10 on the pain scale or else that means I am stopping.
Physio appointment was moved to Thursday (they rang and asked nicely) so that will give me an extra day following today's run to feedback to him on how it feels.0 -
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Myles Splitz wrote: »As others have said it will be easier to sustain however it doesn't let a person off the hook for training.
With lower intensity you should be using fat more as a fuel source than glycogen which should reduce the chances of bonking or hitting the wall.
Depending on your training if you have been training at appropriate levels (not doing long runs too fast) your slower twitch muscle fibres should have adapted to be more fatigue resistance which will play a role in reducing the chances of cramping.
Provided you have enough time on your feet training the muscles should be strong enough in hips and core to stabilize your body through the run gait to reduce risk of injury especially given the amount of time on your feet (longer than had you planned to race the marathon all out)
Again these are all hypotheticals based off having the work put in and ensuring you are prepared for the specific task.
My first marathon I ran within myself in terms of pace but still cramped up come 24 miles simply because I hadn't the mileage put in.
Thanks Myles.
My long runs always include some MHR running, with the exception of the one just gone but that was my decision. My last one this Saturday will include some too.
I've missed some runs due to injury over the course of the plan, and tbh, I'm really not convinced I'm ready. I would love another few weeks training as it seems to be all coming together now right when it's over. That's why I'm thinking I'll just go out at my training pace, jog it and enjoy it as much as I can, rather than worrying or hurting myself. Hopefully I'll even be able for that.
I've notice a huge increase in my hip strength over this plan. My hips used to be really really stiff for up to 48hours after a "long" run and painful after a race. Nowadays my body is always fine an hour after my LSR which is a good sign I hope.
I guess we'll just have to see on the day. The most important thing is that I make it to the pub for a pint
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Deleted User wrote: »Thanks Myles.
My long runs always include some MHR running, with the exception of the one just gone but that was my decision. My last one this Saturday will include some too.
I've missed some runs due to injury over the course of the plan, and tbh, I'm really not convinced I'm ready. I would love another few weeks training as it seems to be all coming together now right when it's over. That's why I'm thinking I'll just go out at my training pace, jog it and enjoy it as much as I can, rather than worrying or hurting myself. Hopefully I'll even be able for that.
I've notice a huge increase in my hip strength over this plan. My hips used to be really really stiff for up to 48hours after a "long" run and painful after a race. Nowadays my body is always fine an hour after my LSR which is a good sign I hope.
I guess we'll just have to see on the day. The most important thing is that I make it to the pub for a pint
I wouldn't completely rule out a race effort on the basis of a bit of missed training. Majority of people at all levels will only be able to manage about 90 % of their overall plan due to illness, injuries, holidays and other commitements.
I would say still go for race effort but if needs be scale back the target time a little rather than packing in a race effort entirely, you may surprise yourself.0 -
Well that's my marathon dream over.
Went for my first run since the half marathon on Sunday due to the pain in my knee which was diagnosed by my physio as Patellar Tendonitis. Didn't even manage 1 mile before the pain returned.
He has referred me for an MRI and has said we will reassess when I get the results but as of now I wouldn't be able to complete the full marathon.
So frustrating 0 -
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Well that's my marathon dream over.
Went for my first run since the half marathon on Sunday due to the pain in my knee which was diagnosed by my physio as Patellar Tendonitis. Didn't even manage 1 mile before the pain returned.
He has referred me for an MRI and has said we will reassess when I get the results but as of now I wouldn't be able to complete the full marathon.
So frustrating
Sorry to hear this hupskip Hopefully you'll make it to the startline in one piece in 2016. This thread will be up and running until mid November or so, if you get the results of the MRI before then, will you let us know how you get on please? And I hope you'll be able to resume football too in full health as soon as possible (or whenever the season starts, sorry football not my forté )
Wishing you the very best of luck 0
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