DCM 2015: Mentored Novices Thread

3:50 ANKERS, OLLIE K, BELLCARRA

Trusting my life in these people:D

St Annes parkrun today was a bit of a who 's who with kennyg pointing out pacers all over the place including jamie k and murph although I only saw murph from a distance.... I didnt get a chance to say hallo but may have been a bit star struck asking him "is it true that you are minding the awesome 4.30 group??".....

Hi Eliud,

Thanks for doing this. Its bound to be fascinating to to get some insights from a top runner.

Anyway, my question is just on strategy. Outside of conditions like weather etc, how strictly to you adhere to your pre planned race strategy? Do you change it depending on who you are racing against or do you always just follow your own plan? Is it easy to change it midway through the race depending on what your competitors are doing?

Thanks!

PJD wrote: »

St Annes parkrun today was a bit of a who 's who with kennyg pointing out pacers all over the place including jamie k and murph although I only saw murph from a distance.... I didnt get a chance to say hallo but may have been a bit star struck asking him "is it true that you are minding the awesome 4.30 group??".....

See you have Chops on board as well, should be great day, plenty of shelter
From wind, but remember your cycling etiquette and take your time out front
give Murph brake from all the expectation on his shoulders.

Also if he by chance he needs toilet brake, no hanging around waiting for him
To finish, keep running, he's really fit he'll catch up.😊

I just discovered this week that Mooju is an actual drink...for the longest time I thought it was just slang for milk! :P

Thought I'd share and give you all a laugh!

Notwork Error wrote: »

A general rule of thumb is that you should have no real intense running for 4 weeks after a marathon and a half marathon is very intense, wouldn't advise that and the legs will be the first thing to come back and really only a small part of recovery.

Not trying to spook anyone out as it's normal but your heart will have a scar tissue and will be highly stressed in the weeks following, resting HR will be very high compared to normal, you will have cell damage and central nervous system fatigue. In other words, you will be highly overtrained and the only way to get out of that hole is recovery. Stress and recovery, the two biggest principles in training theory, you need the discipline just as much for recovery as you do with training because it is just as important. You have to learn to reign yourself in and make sure your not doing too much or too hard and recovering enough. Simply, that's what training is.

I already worry that you may be overdoing it on the stress side of training as above and what I've seen over this thread with pace and adding a HM on top so early after a marathon will do you no favors in the long run.

A Wiseman told me on my log a couple of weeks ago that the PB's will come, just focus on getting the balance between training and racing right first. Patience in other words.

I'll take on board what you're saying but I'm a big believer in listening to my body. I've been running for a long time. Yes this is my first full marathon but I know my body pretty well. After the Athlone 3/4 I felt great within a few days. And my 'strong' 5km last night wasn't as 'over done' as you think - my post was meant to stress how loose and strong my legs felt, rather than emphasising any hard running, which I wasn't doing. I was running easy and I just happened to do a nice time. I do appreciate your input though and will heed your advice. If I feel good on November 21st I will certainly be looking for a good time at Clontarf. If I don't feel good, my body won't allow me to - it'll simply be a struggle, but I hope not.

Notwork Error wrote: »

A general rule of thumb is that you should have no real intense running for 4 weeks after a marathon and a half marathon is very intense, wouldn't advise that and the legs will be the first thing to come back and really only a small part of recovery.

Not trying to spook anyone out as it's normal but your heart will have a scar tissue and will be highly stressed in the weeks following, resting HR will be very high compared to normal, you will have cell damage and central nervous system fatigue. In other words, you will be highly overtrained and the only way to get out of that hole is recovery. Stress and recovery, the two biggest principles in training theory, you need the discipline just as much for recovery as you do with training because it is just as important. You have to learn to reign yourself in and make sure your not doing too much or too hard and recovering enough. Simply, that's what training is.

I already worry that you may be overdoing it on the stress side of training as above and what I've seen over this thread with pace and adding a HM on top so early after a marathon will do you no favors in the long run.

A Wiseman told me on my log a couple of weeks ago that the PB's will come, just focus on getting the balance between training and racing right first. Patience in other words.

Thank you for that, I had naively pencilled in the Clontarf HM, too, until I read this. :eek:

Murph_D wrote: »

Big +1 to that.

well done D on PB this morning.

Last L'ish'SR done this morning. 8 miles @ 10:54min/mi avg.

Wasn't really looking forward to it. My legs have been stiff all week and my left calf has been a bit tweaky so I was just concerned with getting the run done and not developing any new niggles before my sports massage on Monday.

It was damp morning in Laois but no rain so off I left home at about 9:15am. The run was pretty uneventful until I encountered some more bloody cows at 3.5miles. Thankfully they were only crossing the road and the nice farmer kid stopped them for me but I'd say he had a good laugh at the look of sheer terror on my face when I saw them ahead of me.

I felt better during the run as I knew I would and the legs held up fine. Pacing was pretty poor but I was comfortable so didn't worry too much about it once I didn't feel I was racing it.

During the last mile I had a nice little farewall to this set of LSRs. I met a neighbour who has done a couple of marathons out walking her dog and she shouted 'Good luck in the marathon' as I passed. Then a black cat crossed my path and the sun came out. Did you ever get the feeling that you are exactly where you are supposed to be doing what you're supposed to be doing? Well I felt like that this morning

Spilts as follows:

11:29
11:18
11:04
10:54
11:01
10:31
10:36
10:18 (Ooh just noticed that last mile was PMP too, spooky!)

Headed to the gym for my last session before the big day (no legs, just upper body and core) and that's me done.

Notwork Error wrote: »

A general rule of thumb is that you should have no real intense running for 4 weeks after a marathon and a half marathon is very intense, wouldn't advise that and the legs will be the first thing to come back and really only a small part of recovery.

Not trying to spook anyone out as it's normal but your heart will have a scar tissue and will be highly stressed in the weeks following, resting HR will be very high compared to normal, you will have cell damage and central nervous system fatigue. In other words, you will be highly overtrained and the only way to get out of that hole is recovery. Stress and recovery, the two biggest principles in training theory, you need the discipline just as much for recovery as you do with training because it is just as important. You have to learn to reign yourself in and make sure your not doing too much or too hard and recovering enough. Simply, that's what training is.

I already worry that you may be overdoing it on the stress side of training as above and what I've seen over this thread with pace and adding a HM on top so early after a marathon will do you no favors in the long run.

A Wiseman told me on my log a couple of weeks ago that the PB's will come, just focus on getting the balance between training and racing right first. Patience in other words.

Thank you very much for that, serious bit of knowledge imparted. I had considered that hm in Clontarf (and one even a week earlier in Listowel) before I got the knee knack but I'm going to need about 2-3 weeks off from running after the marathon so ruled those out. On top of that I need about 6 weeks of strength work to prevent the issue reoccuring when the mileage next goes up with whatever training block I go for.
For the last two years I have taken a lot of December off from running and it's worked well as a strategy to lets niggles and wear and tear clear up, this year it will be November for the most part. I'm hoping I don't lose out too much with the overall benefits for endurance gains from the marathon training having a break like that.
Doing a 5K on the 12th of Dec in Tralee but it's a Santa 5K run and planning on pushing a buggy for it. Might get in a few parkruns in December/Jan if I'm sorted from the niggle and to see where I'm at over the shorter distance and that oh so horrible feeling 5Ks are I find.
Next planned race is the Raheny 5 miler at the end of Jan and then a 10 miler on Valentine's weekend in Tralee.

So the last LSR of 9miles @ 9:38/m done this morning, was supposed to be 8m but I went out and guessed a route.. so close enough!

Guys putting up marathon signs around Kilmainham. WOO! Wasn't really kicking in that its Monday week but its starting now..

Hi Eliud,

Thank you very much for sharing your time and knowledge with us boards.ie 2015 Dublin City Marathon novices.

Congratulations on your previous successes and best of luck to you with your running career for the future, especially defending your title from last year in this year's Dublin City Marathon.

Can you tell us about some of the more significant changes you have made to your training since starting running? Is there any tips you could give novice runners that they should incorporate into their training?
What is your strength training regime like?

diego_b

Murph_D wrote: »

I was still there when they were taking down the course!

It was at coffee Shop, yourself & C there one minute gone next, myself
& PJD where talking to JK, spotted u outside, Pjd said wanted to say hello.
Took last sip from coffee gone without a trace, you fairly move for old
Plodder 😋