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DCM 2015: Mentored Novices Thread
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This Fat Girl Runs wrote: »Oh yeah, I'm bad at remembering names so whoever of you I passed on Parkgate Street, hi! I was on mile 12 at that stage, it was nice to see a friendly face!
Hey TFGR, that was me.... I'm bad at remembering names as well.... and faces too, come to think of it, unless of course they're bearing delicious flapjacks! :pac: :pac: :pac:
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Singer
Here's one I prepared earlier
Basically, ignore the so-called finish line labelled "Finish" - it will look quite similar to a real race finishing line, but it's not where you need to stop running. Continue past there, barging your way through all the people who are stopping running, handing out t-shirts, medals etc., and sprint around Merrion Square until the bag drop. Remember to jog on the spot while your bag is being retrieved! From here is where you really put the hammer down to make up time lost at the bag drop - you should be doing 5k pace down Fitzwilliam St. (while at the same time spraying on some deodorant and necking a protein shake) and then bask in glory as you finish strongly up the famous boulevard of Fitzwilliam Lane.
The real finish line, of course, looks like this:
From here on things get pretty easy - just stagger up to randomers asking them do they have any flapjacks and move on if they think you're trying to buy drugs.0 -
Sooooo, final LSR done.and.dusted.
After missing the 18-miler last weekend, I had a bit of making up to do this weekend. So as per DG's advice, went out for 16 miles this morning, to be followed up by an easy 12-miler midweek, before coming back on plan with the 8-miler next weekend.
Leaving the house, I almost fell into going my usual route out the Clontarf Rd, but to be honest, it's getting a bit monotonous at this stage so I decided to head towards the Phoenix Park instead with a view to picking up the marathon route somewhere. Inspired by denis_b's magical mystery tour a couple of weeks back, I headed out the towpath along the Royal Canal from Dorset St to Ashtown, across the Park to Chapelizod, back into Inchicore/SCR/Conyngham Rd, passing TFGR along the way at Parkgate St (sorry if I scared ya with my big cheery "hey, how are you!" but it is nice to see a friendly face out there ). From there, I headed up Blackhall Place to the North Circular Rd, and headed for home via the canal again.
Tipped along at an average pace of 09:29 per mile, with a bit of variance from 9:09 up to 10:15 which I'm putting down to traffic lights or some such! Felt pretty good afterwards, was actually tempted to push on at the end and do the full 18, but common sense prevailed - the hard work is done at this stage, right?
This was my first run where I actually took the two gels I was carrying. It struck me during the week that I've only ever taken one gel on each run and that I'd better get my tummy used to the idea of more than one! Thankfully no ill-effects to report.
Edit to add - I misread the DCM map and ran up that near-vertical hill after the bridge at Chapelizod.... oh sweet lord!! I was bloody relieved when I got home and re-checked the route to find that I'd missed a left turn on to St Lawrence Rd!0 -
Hi Folks,
Just checking in. Did my 14 mile LSR this morning and ran out from the city to Dolphins Barn to follow the DCM route for the last time. Would not describe it as a joyous run and am pretty tired at this stage. Age has caught up with me!!! and just when I though I might get a sympathy vote I see that I have lost that TITLE. Fair play to FIELDSMAN...... much respect and best of luck on the day.
Not sure...but could be a TITLE contender here also ...
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In case you missed it, here's a link to last week's post on tapering.
This week, we're going to talk about your targets for the 26th. A more detailed post will follow in the morning but in the meantime here's a few questions to start you thinking....(cos you haven't been thinking about this at all, have you?! )
- Have a look at your training over the last 16 weeks. (Those of you who keep a log will find this easier )
Note your lsr progression. Get a feeling for your journey as a whole. Pinpoint gaps in your schedule due to holidays, illness etc but place this in the context of the overall training.
- Have a look at your race progression. Are you stronger over shorter or longer distances? Has this changed over the course of your marathon training?
- What kind of a drinker are you? Do you chug a few pints, struggle for the rest of the night and roll home feeling too pissed and falling over?
Pace the marathon like that and you'll do the same :pac:
It's tempting to push on after or even during the first 10 miles because you're fresh etc. Don't. It really is a 20 mile warm up for a 6 mile race. Whatever pace you decide on, break the 26 miles into sections. I like 10, 10 and 10k.
1) Warm up for the first 10
2) You'll feel a pinch in the second 10 and at 20 miles you certainly won't feel fresh. You won't feel that comfortable either but if you have chosen the right pace,
3) you will feel strong enough to complete the last unknown...and in control.
There will be dips. So....
MANTRAS AND VOICES
As well as reciting your mantra ('I am strong, I am powerful' or 'breathe, run tall, smile, relax' ), you may need to give yourself a talking to along the way. These dips are NOT permanent. Many of you have had dips - physical and mental - during your lsrs. They go, but you will have to do some work pull yourself up and out. Have a look here for some ideas from our gang on how to manage mental and physical slumps. I found counting to 100 over and over during a recent half marathon worked....Above all, don't forget to tell yourself that you have worked damn hard to get here.
PHYSIO AND DEEP TISSUE MASSAGE REMINDER
Get those poor tired leggies checked out and ironed out this week and next week. You owe them
WHY PACE BAND
Pace bands are really useful pieces of (old skool) technology. See here from mulberry: 'super post' on why a pace band. Thanks for this mulberry, really great post! Your legs are not the only things going to be tired. Your brain is going to be tired too. A pace band will do the work for you when your brain.does.not.compute. And it won't.....
PACE BANDS LINKS (thanks vanderlyle, singer et al)
http://www.marathonguide.com/fitnesscalcs/PaceBandCreator.cfm
https://paceyourrace.asics.com/register/SSE-Airtricity-Dublin-Marathon-2015/
https://www.facebook.com/dublinmarathon/photos/a.420615423184.196476.291874688184/10153621028928185/?type=3
IS YOUR GARMIN/GPS WATCH (yawn) IN WORKING ORDER??!
Does your GPS (yawn) watch need attention? Will it last the distance? Do you know what setting will work best on the day?
HOMEWORK POST weeks 17-3
http://www.boards.ie/vbulletin/showpost.php?p=97294695&postcount=5885
NIGGLES we've heard back from most of you re niggles. You can't be too careful at this stage. You've got this far so phone that physio if anything is worrying you.
BobDylan, how goes it?
Diego, hanging in there. If our collective willpower could get you to the start line...actually I think it is...And of course, you doing everything you can is working too...
Wolfyboy, how are things?
ZV Yoda, fine, yay
Stepster calf, looking good now phew
Alan30 foot, mild plantar fasciitis
Smashiner hamstring niggles but has been rebuilt
Chrislad calf, small tightness, keep an eye.
Nop, leave off the hills now, don't put any unnecessary pressure on calf. Seeing physio, good
Mrs Mc knee, niggles settling down during run, happily
Duffer, tight hamstring, see physio this week?
Runnerholic, getting plenty of physio, good.
Coolhandspan, tight hip flexor. Will go to physio, good call.
TheBazman, knee niggles. See a physio if you can. Myles Splitz here could have a look, could be something simple like tight quads needing release.
Kennyg, achilles holding up, good
Jake1970 calf, how did the 16 go today or....?
Good article on contra indications of nsaid use in runners, thanks diego b. Inflammation is part of the healing process too so use ibuprofen sparingly guys.
POST 26.2MILE HYGIENE
Some of you had some practical and *interesting* solutions to freshening up for McGrattan's. See around this page.
I am worried I'm going to be positively overly fresh and scented. I may have to roll around the gutter or something before ye all come limping in....
HELLO AND GOODBYE
We said hello to stepster and unaaine, again, welcome.
Calle c popped in from Sweden, say hello in McGrattan's afterwards if you can.
Smiley70 popped in after a break, good to hear from you. Hopefully the target discussion this week will help you. Looking forward to saying hello too on the 26th.
Fieldsman popped in to say hello, we're looking forward to hearing lots more from you on the 26th and in the meantime too.
We said Bye to hupskip due to patellar tendonitis. We wish you the very best and a full recovery!
WARDROBE MALFUNCTIONS
Good tip from eyeball kid on possible gel-induced wardrobe mishaps
And a very good tip from chops re the odd missed mile following whoopsa's dud run (chalk it up, onwards).
Birdcage1 unfortunately also had a bad week but managed to take something positive from it all
And like TFGR's free run earlier in the week, a post from King Mambo to remind us why we run and also to remind us to enjoy it
We'll do some coursework over the next two weeks. Pacing Mule linked to this in case you missed it:
COURSE VIDEO LINK
https://www.facebook.com/video.php?v=10153689960213185&set=vb.291874688184&type=2&theater
COURSE OVERVIEW
So far we have these overviews below. I'll hold off putting them together for a few days until I'm sure no more are coming in (denis *cough* ). Annapr, I believe you may have a snippet or two to contribute?!
Singer's
Yaboya's
TFGR's
YABOYA LAST YR ON HEartbreak Hill
And finally, Tunguska course overview 2014 (new start this year)
So, that's the general stuff for this week. You're all doing really well, don't lose sight of that. Now off to bed and we'll start that target talk tomorrow. Night night Novices 0 -
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Here's one I prepared earlier
That's brilliant Singer Even tho I admit to actually having looked up where this infamous place is - I love the extra-mile description
Question. What's supposed to happen on the right-hand side of Merrion Square South, just before the bag-drop? I know you've tactfully drawn a red arrow over it, but I must admit to being curious.0 -
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If you havent heard of team sky`s marginal gains theory you really should read this...
http://jamesclear.com/marginal-gains
It comes from the world of cycling -sorry DG!- But now is the time to find your one percent!
Love that, it makes so much sense. Thanks PJD 0 -
That's brilliant Singer Even tho I admit to actually having looked up where this infamous place is - I love the extra-mile description
Question. What's supposed to happen on the right-hand side of Merrion Square South, just before the bag-drop? I know you've tactfully drawn a red arrow over it, but I must admit to being curious.
What happens there is... You get your medal
...and hundreds of weary but happy runners stumble through the refreshments (water etc), some massage stuff I think... Basically they need that space to keep people moving around and stop the finish line getting too congested (like in the race series HM).
Oh and I remember now... You also hug random strangers and grin madly at everyone 0 -
Not a good week for you How's the knee today? Still lots of time FeenaM, and hopefully the target talk will help you settle things (coming up soon ). The important thing now is that you pull back and allow your body to recover and strengthen before next week's PMP run. You've just reminded me of last year: I did a 3:30 paced 10 mile run (two days after a hard 5m tempo) and didn't feel great. Ten days or so later I did a 12 mile pace run at 3:40 pace and felt so much more comfortable. Shoulda listened to my body :rolleyes:
Just to check, so did you go out a 3.30 or 3.40? If you had gone at 3.30 would you have been ok, do you think if the weather hadn't been so humid?
Thankfully, I have woken up today feeling really fresh, niggle free and chest/sinus seems finally perfect 0 -
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Just to check, so did you go out a 3.30 or 3.40? If you had gone at 3.30 would you have been ok, do you think if the weather hadn't been so humid?
Thankfully, I have woken up today feeling really fresh, niggle free and chest/sinus seems finally perfect
Hi, I went out with the 3:30 group :rolleyes: The humidity slayed me - only found that out in the day - but should have pulled back anyway just because it was a lot warmer than expected. An experienced clubmate warned that conditions were going to be tough just prior to the start. I had read about adjusting your expectations when faced with a warm marathon but I seriously thought that only applied to the continent and 'places like that', not temperate ol Ireland :rolleyes:
With hindsight, there were a few pieces of my marathon jigsaw puzzle not in place: endurance and strength and conditioning are two that come to mind. I simply didn't have the minimum two cycles of training as a solid base underneath me. I'd like to think that if I'd gone out with the 3:40 group that I would have had a more positive experience but who knows....
Without humidity? Hard to say. I know I needed water very early on (three miles as opposed to 10-12 usually) but the pace didn't feel as comfortable as it should have from the off. Anyway, post coming up soon which hopefully will help you decide.
Glad to hear you're feeling better! 0 -
coolhandspan wrote: »Trying ro get physio appointment again for today /hip problems/... Think i might have to not run for a few days and take a few anti inflammatorys... Wearing my dcm half t shirt around house today to keep in good spirits. Positive thinking and all that jazz ...
Hi coolhandspan, sorry to hear that but good call on trying to get an appt asap.
Have a look at this, anti inflammatories might not be the way to go...I know, we've been doing it wrong all these years :eek:
"DRUGS & INFLAMMATION
There are more drugs designed to fight inflammation in the human body than any other single category of drugs. NSAIDs are taken regularly by approximately 33 million Americans! Anti-inflammatories stop or disrupt inflammation by suppressing or altering the chemical signals associated with the inflammatory response. This interrupts the natural healing process and can often lead to conditions of chronic inflammation."
It's from this article:
http://cichirowc.com/uploads/2012-01-30_Inflammation_and_the_healing_process.pdf
Let us know how you get on and if you can't get an appt we migt be able to recommend a few with a ru ning background - they 'get it' 0 -
Tee Shirt Alert!
Get it done this week if you want to have the crowd cheer you on. Avoid Black or Navy etc (IMO) is case it is warm, get your name printed on the FRONT above your nipple line....or else ouchy ouchy... Suggestions for the back are ‘Kenyan for a Day’ or ‘DCM 2:10 Pacer’
2 Weeks before the DCM....no DIY, Mountain biking, Karate, Base Jumping etc.
Expo
Get there early, ideally Saturday as the queues are enormous later in the day. Get your race number, absorb the atmosphere, get your wrist bands for times etc, meet the pacers (lots of Boardies), tour the expo once and then leave....do not spend 3 hours there on your feet and wonder why you are tired the next day!! Don’t buy anything (however nice and shiney) for the actual race.
Morning of the DCM.
If you are getting the Luas/Bus etc in, try to nab a seat if possible, it is the one morning of the year where you are entitled to a seat!
Top Tip: Run or Jog 50-100 Metres in your race runners before you start the race to ensure that they are not too loose or too tight, as it will be difficult to try to stop for the first 2-3 miles amid 15,000 people once we start. I ended up in a First Aid Hut last year at 22 miles with a massive blister as one of my runners was a tad too loose (thankfully got sorted and was ok). Some people put Vaseline on their toes too.
Bring disposable clothes to keep you warm, I am sure that Dubgal will explain more on this closer to the time, if you want to use plastic bin liners/bags if it is raining, get rid of them before the race starts as they can be a trip hazard to other runners (saw this last year at 1 mile in).
To avoid panic, fire up your Garmin 10 minutes before the race starts as tall buildings etc may affect the signal. Also recommend getting a lend of a cheap digital watch as a backup if you are worried about your Garmin or its battery.
Do throw your water bottles straight on to the road, also do not attempt to kick one out of your way either (unplanned splits).
If you plan to have family of friends on the route, make sure that they have some way of standing out in the crowd (Banner/Flag), I had my friends wave an orange hi vis vest at a particular point on the right hand side of the road....worked well for a top up of Jelly Babies and Lucozade.
Music. I always always run with music.....trust me you will not need it on the day as the buzz and noise will drown out any music you have, besides absorbing the atmosphere will be so much better. Use it on the way in to the DCM if Metallica or Enya helps to calm the nerves and then put it away.
Lastly, the hardest part of last year for me and I kid you not, was after the race having to get my wet sweaty gear off me using one hand, the other one holding a towel while standing on one leg that was cramping up:rolleyes:....gonna bring a clothes peg or bulldog clip for the towel this year!! Plus flip flops too.....
Brain dump over....all getting a bit real now....:eek:
Any other madcap tips from anyone else??0 -
Regarding your target times. Someone at yesterday's talk made a very good point that you might be interested in.
Most first time marathon runners start the journey with one goal.
"To run a marathon"
Very few people start their very first marathon journey with a goal of "run a sub 4 hour marathon". That comes later. Somewhere along that journey, they change their original goal, they begin to think about target times etc. And that's OK. But that lends itself to disappointment if that secondary goal isn't met. I've seen it happen, being disappointed with running a marathon, because the time target wasn't met.
Keep your original goal in mind at all times. You will run marathon. You will achieve the goal you originally set out to achieve.
TWO MORE WEEKS 0 -
Suggestions for the back are ‘Kenyan for a Day’ or ‘DCM 2:10 Pacer’
Other popular ones
"Are the Kenyans/Zombies/Guards* still behind me?" *for us Tallaght natives
"If found on ground please drag over finish line"
"If you can see this I am not last"
"I run better than the Government"0 -
report already inJake1970 calf, how did the 16 go today or....?Week 10 of 12. 39.3 miles
Not as bad as i first feared, i foam rolled last night and again this morning and then i decided to do the TRR pain test and i ended up running 12 miles:). Both calves feel tight with the left one worse. I had the Physio prebooked for Monday week anyway but if the calves get worse i will try and get an earlier appointment. In the mean time plenty of foam rolling and stretching and i will drop the speed sessions in the plan and just run easy miles for this week.0 -
Myles Splitz wrote: »Other popular ones
"Are the Kenyans/Zombies/Guards* still behind me?" *for us Tallaght natives
"If found on ground please drag over finish line"
"If you can see this I am not last"
"I run better than the Government"
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That's brilliant. You know, well I now do thanks to FD, that your Garmin can autopause tooDeleted User wrote: »
I got my lovely top printed here last year:
http://tshirtprinting.ie/
I bought the top in Elverys and he put my details on the back. This is why Smash suggested the front as no one cheers you from behind, but I did look fantastic obviously as I passed. Smash you using your BIC biro technique again?
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That's brilliant. You know, well I now do thanks to FD, that your Garmin can autopause too
TURN OFF AUTOPAUSE!
Because if you take a toilet break, or stop to tie your shoelaces, during the race, your Garmin will pause. And you will run the rest of the race with the wrong time on your watch0
![[Deleted User]](/applications/dashboard/design/images/defaulticon.png)
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