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DCM 2015: Mentored Novices Thread
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Thanks Helen! I was thinking to myself I'd never seen so many runners in the Phoenix Park before. Makes sense now! I passed (and was passed by) loads of groups out running.
Good to meet you too. Sorry for looking like we were blocking the path and making you move onto the road - normally we'd go into single file for another runner but I was too busy staring at you and wondering if they were, indeed, striped arm warmers and could you be TFGR ... I recognised your marathon outfit description and knew you ran in the PP. we were away from our usual stomping ground, usually we do our Sunday LSR from Raheny, but all the marathoners in the club were off doing the last ten miles of the route today, so we thought we'd do something different for a change. We did War memorial gardens, Liffey, park, canal, Phibsboro, Kings Inn, Smithfield and back to the car via Heuston. It was great!
You were looking really happy and comfortable. Hope you enjoyed your last three miles.
best of luck on Monday!
Hope you enjoyed your run and your foray into new parts! You guys looked great, really fresh! I enjoyed mine, the last three miles went great
Feels good to go into the marathon with such a successful run behind me.
I guess I'll see you on the 26th!0 -
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Chops are you a St Anne's Park Run Runner, you'll have to say hi on Saturday if you are there, me, FBOT, KennyG, PJD, AnnaPr and MurphD all regulars there. Think I'm on volunteer duty next week and FBOT is Run Director so say hello
I've run it a couple of times. Haven't been down since DCM training started. Keeping saying I'll get down to volunteer but never manage it with the kids football. Looking forward to hopefully getting back to it after all this! Won't be there Saturday as planning on heading into the RDS early.
If there's no football the following week, I'll come down and say hi! (And volunteer obviously!!)0 -
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Yes it probably was me (in my Frank Duffy 10 Mile tshirt) was out about 10 and did a loop of Howth Road, Coast, Black Banks, Raheny and back around again. Sorry I didn't recognise you did I at lease say good morning I always make it my business to great my fellow runners just in case they are boardies !! I was greeted by two runners this morning telling me to enjoy taper and good luck next week, was delighted I must look like a marathon runner now !! Maybe the drinks belt is a give away !!
Ah good, I think that was you alright... glad I was nice to you so!! Wasn't sure because we were only briefly introduced after the HM. I passed you around the yacht with an "only-1-week-to-go/happy taper", and again coming back towards you just before you hit the corner of St Anne's. I was wearing a Piranha singlet today. 0 -
Couple of things to report tonight, then I need to hit the college books and study a bit before bed.
1. I've noticed the road surface on what I call the Zoo Bypass isn't the best. My route report doesn't mention that so I'm just adding it here. I took a photo which I'll attached. The problem is the leaves are covering a lot of the surface so it's hard to see/notice. It's a very pocked, pitted, holey road. The edge where the road meets kerb is also really bad.
2. I was talking to my mom last night and she was asking me about the marathon. In our discussion she mentioned that my grandpa, who is 92 years old, volunteers every year at the marathon in his city. He hands out water to runners. How cool is that?! (Edit: Oh, and also that one of my uncles ran a marathon the year he turned 60! Apparently it was on his bucket list!) 0 -
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^^vv I think you've had a fair few options by now EK, I'll just add Amphibian Kingeyeball kid wrote: »Will there be high5 Isogels available to buy at the expo next week? If not, where would be the best place be to get them? Thanks. Caveat tho re buying in bulk...AFTER THE 26th YOU WILL NEVER WANT TO SEE A GEL AGAIN. EVER. EVER. AGAIN ok at least until your next one.....
They've had them the last 2 years at the expo. Usually pretty good deals if you buy a box.
Brilliant!So last nights mad marathon dream....
Went out with the 4.30 pacers (a bloke and a girl) No one could keep up with us so we stopped at all the water stations for a chat about St. Annes park run while we waited for you all to catch up
Now why I didn't run on ahead I don't know.......
Hi JacEim, don't forget 'you'll have good days and bad days during taper'. A few days in a row should be monitored. Listen to your body, track your RHR if already doing so and top up on sleep. Listen to your body and apply the Clearlier maxim: go out for 10 mins and if you feel ok, carry on, if you feel crap: turn backDid my last 9M LSR today. Didn't feel it at all but the 7pints of Hydrogen last night (unplanned!!) and going out running after the devastation of the rugby match probably didn't help.
My running in the last week really hasn't been enjoyable. I don't know whether it is the culmination of all the training, the tapering or whatever, but I am starting to feel 'overtrained'
Not sure what to do this week - plan calls for 3M runs every second day. Am I better to keep to this or should I just take 3-4 days off to rest?
Sport massage tomorrow so hopefully this will help.
Not in a good place at the moment... see Peter's week here vvv
That's good news Peter and best of luck!10 miles done today which I really enjoyed. I haven't enjoyed any of my runs since last Sunday so I'm delighted . Only 9 more miles before the big day.
I have decided on my goals for 26th
A. 4:40
B. 4:50
C. Finish as well as I can.
Some woman A! An 8am run after wedding celebrations, in case you weren't a real runner before, you certainly are now! Bet you left MrMc snoringLast LSR of the training plan can't believe it. 12 miles easy on the plan today. After the wedding celebrations decided to have a bit of a lie in this morning so instead of the 6.30 start went for an 8 am start for the usual routine (really getting sick of porridge) and out by 10 am. Lovely morning for a nice easy 12 miles. Legs were a little tired but putting that down to dancing in high heels at the wedding. (the dancing in high heels kept me away from the drink so there was method in my madness !!). Avg pace 11.04. Happy with the run, feeling good for the big day. Can't believe that my next long run report will be after DCM..... hope I am feeling as positive. Sports massage booked for tomorrow night and a nice easy week of short runs to look forward to. Have a good week everyone.
:eek: glad I didn't run into youDeleted User wrote: »Off out for my last double digit run! Couldn't do it til now which is a bit of a pain.
10 miles with 6 @ MHR. (Actual miles this time, not minutes!)
Cold has taken full control of the left side of my face! My left eyeball is actually aching as well as twitching and watery! Might be forced to drink a hot whiskey when I get back - which would be terrible altogether, but needs must!
This time next it'll be our last supper :eek: Cold all better? Enjoy the whiskey 
Wouldn't really be recommending trying anything new now....If what you have been doing on your lsrs works, chances are it'll work on the 26th.runnerholic wrote: »Is it a good idea to vaseline the feet before the Marathon in order to prevent blisters?0 -
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ORIGINAL POST:
Y'know I said about not getting excited and using up all your energy? Well I've had my own version due to sitting on this
Remember way back then when Eliud very kindly popped in to wish you all luck?
Well he's back Some of you may have seen his dust him in the recent Athlone 3/4 marathon where he set a course record of 1:40:13 yes, you read that right, one hour, forty minutes and 13 seconds. Read more about that here.
Eliud ran 2:13:35 in his debut marathon in Cleveland, 2014 and followed this up in October by winning the Dublin marathon in 2:14:47. His PBs are as follows:
Half Marathon 1:02:35 Indianapolis, IN 03 MAY 2014
Marathon 2:13:35 Cleveland, OH 18 MAY 2014
His next venture will be to retain his Dublin marathon title from last year. And in the meantime, Eliud has very kindly agreed to a Q&A session with the Novices of 2015.
So, to make it easy to organise, have a think about your question(s) overnight. They can be about any aspect of Eliud's career and training. Post up your question along with a little bit of info about yourself (username, age, brief running background).
Title your post with 'Q&A with Eliud' and off you go. (This will make it easier for me to search the thread and copy and paste all the questions into one post.) You can PM me your question(s) too.
The question window will close on Sunday night and on Monday, Eliud and James will come on to answer your questions.
You may find this useful for questions. And don't forget to pop in here to follow and keep up to date with Eliud's running.
Many many thanks to Eliud, Neil and James for this They have also confirmed their acceptance to the invitation of drinkies at McGrattan's afterwards
nop98:
OK! I'll kick this off, feeling suitably star-struck!
Hey Eliud - first of all, well done on your superb results in Ireland (and abroad)! If I ever manage to run a half marathon in the time you manage to cover 3/4, I'll be a happy runner
My question is about the mental part of the run/race. We've discussed bad running days on this thread before. Some of us posted our mind-games to talk ourselves through a rough stretch. But we're total amateurs. How does a professional athlete like you deal with bad patches during races? What's the most valuable advice you've ever received in this regard?
Many thanks for taking the time for us Novices. Good luck defending your title next Monday, and save us a seat in McGrattan's - no doubt there'll be plenty empty seats when you arrive, as (almost) everybody else is barely through halfway!
Singer:
Hi, I'm Singer, 36, running for about 18 months.
1. What next after Dublin? Are you planning on competing in any of the big 6 marathon majors / Olympics / World championships?
2. I saw the video about your home that you recorded for Second Captains. It was very inspiring, and it looks like you put the winnings from last year to good use! What will you do with your winnings from this year's Dublin marathon?
3. Do you intend on going into coaching after you finish running competitively or will you retire to your farm?
This Fat Girl Runs:
This is brilliant! Thanks so much for organizing this!!
I almost wasn't going to ask my questions. As such a slow plodder of a runner, I feel utterly unqualified to ask an elite anything!
Ok, having said that, I won't let my lack of confidence get in the way so here's my questions!
Thank you so much for taking time to answer our questions, Eliud! It's really appreciated! I saw you run DCM last year. Well done and congratulations on the win! Enjoy this years race and good luck!! So, my user name is This Fat Girl Runs (says it all!). I'm 39 and have been running for 2 years. The first time I ever went for a run, I could barely manage 120 metres. This year I've run as far as 18 miles. DCM 2015 is my first marathon and I'm really looking forward to it!
1. DCM has a reputation for being one of the best international marathons. What is your impression of DCM and how does it compare to other marathons you have run?
2. Your training plan doesn't show gym work. What do you do for strength and conditioning?
3. What do you eat before a marathon and when? What do you eat afterwards?
Eyeball Kid:
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!
diego_b:
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?
Phoebas:
First off, best of luck on Monday week Eliud.
I have two short questions.
1. In this week before the marathon, what will your taper be like; how much running and other training will you be doing?
2. As a first time marathoner on the wrong side of 40, I'm expecting things to be getting tough around about 20 miles.
What one bit of advice can you give a novice marathoner at this point in the race?
Dubgal72:
Some great questions guys. Thanks for taking the time to do this Eliud, and the very very best of everything to you on the 26th.
I'd like to ask
a)which you find tougher mentally, steeplechase or marathon?
which you find tougher physically, steeplechase or marathon?
Toughest session?
How and when do you share the balance between running by feel and being ruled by using a stopwatch/gps watch in training?
Clearlier:
Another Q&A question if it's not too late. Mostly aimed towards James but I'd be very interested in Eliud's opinion.
Imagine a novice who has been running for a year. They take part in a few races, get the marathon bug and follow an 18 week plan averaging 40 mpw. They finish in 3hrs and are hugely motivated by the experience. They come to you for advice on how to become the best that they can be. What advice do you offer? If you're coaching them what kind of information do you need to know to build a plan and how far in advance do you look?
Thanks in advance!
Murph_D:
would love to know what Eliud does for his long runs and recovery runs. How slow does he go?0 -
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Ah good, I think that was you alright... glad I was nice to you so!! Wasn't sure because we were only briefly introduced after the HM. I passed you around the yacht with an "only-1-week-to-go/happy taper", and again coming back towards you just before you hit the corner of St Anne's. I was wearing a Piranha singlet today.
Yep that was me alright sorry I do remember meeting you at the HM alright but didn't recognise you sorry bout that will know the next time 0 -
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Cold all better? /QUOTE]
Getting worse unfortunately. At least I'm getting it out of the way now, sure I've a week to get over itHi all - I'm not running the marathon myself this year (hopefully next year), but have a question from a spectator's point of view.
My sister is running, and I'd like to be able to cheer her on at a couple of points on the route. Where are the best places to drive to, and then move on to another point a few miles along? What is the nearest I would get to the finish by car? Maybe it would be better to get a bus in for the finish?
She is expecting to run it in about 4 hours if that helps.
Thanks! And best of luck to everyone!
Last year I drove into town and saw libelula off at the start line, then I just hired a dublin bike and spun around on that. The only thing was the stations down on mount street were closed, so I had to lock it up until afterward and then left it back at baggot street afterward. If I was doing the same this year I'd just leave it back up there before I went to the finish. Was dead handy and then didn't need to worry about the bike later on nor were road closures an issue.
The locations depend really on where she wants you if you are going to be giving her supplies etc. If that's the case then have that nailed down well in advance exactly where you'll be, which side of the road etc. if you're just going to cheer then make it easiest for yourself!0 -
The 'other part' is the one you should be listening toOk, so this time next week, we'll all be a bundle of excited nerves.
Assuming I've been doing enough training up to now (I'd liked to have done more but feel quietly confident), how much / little should I be doing this week. I've three run's planned; basically Monday, Wednesday & Friday- two of which are fairly flat and one hilly, all are 8k. Tuesday and Thursday I've planned to do core work.
That leaves the weekend which will be resting and a decent walk both days.
The problem I'm having is part of me feels that is very little while the other part says that I should be taking it easy and resting so stick with that level. I'm assuming you've been following a tried and tested plan...trust in the plan and best of luck!
You might find more help as well in the Random Running Questions thread. Afaik, you won't get a bus nearer than Foster's Avenue or maybe Nutley Ave on the southside. As whoopsa suggests, a bike will be your best bet.Hi all - I'm not running the marathon myself this year (hopefully next year), but have a question from a spectator's point of view.
My sister is running, and I'd like to be able to cheer her on at a couple of points on the route. Where are the best places to drive to, and then move on to another point a few miles along? What is the nearest I would get to the finish by car? Maybe it would be better to get a bus in for the finish?
She is expecting to run it in about 4 hours if that helps.
Thanks! And best of luck to everyone!0 -
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The 'other part' is the one you should be listening to Afaik, you won't get a bus nearer than Foster's Avenue or maybe Nutley Ave on the southside. As whoopsa suggests, a bike will be your best bet.
Boo
I don't have a bike and I'm not signed up for Dublin bikes. Maybe I'll try to borrow one for the day. Thanks for the suggestions. 0 -
Ok folks. It's time.
Stick the blinkin kettle on :pac:
WHAT'S BEEN GOIN' ON THE LAST TWO WEEKS:
T-3 link
T-2 genl link
T-2 Target Talk link
Pacing groups final list
THIS WEEK:
So here's your outline for the week. Look, I'm not going to tell you what you'll be doing this time a week. You know what you'll be doing. Have a little squeal - only a little one, mind, save that nervous energy - and have a look at this.
1) Have a break from here. Go away. We hate you. Not talking to you. No, really, have a break. Save that nervous energy...
2) Sleep. Cannot over emphasise this or bang it home any harder. Sleep is your friend. We've asked you to bank 'sleep credits' for a month now. Keep it going. You are going to have to be really strict with yourselves this week. Aim to be in bed by 10:30 every night.
AN HOUR BEFORE MIDNIGHT IS WORTH TWO AFTER
Seriously.
You might not won't sleep very well the night before. This is normal. It is ok. It will not affect your performance on the 26th... IF you have banked enough sleep prior to this.
3) Run. Easy. Run. Slow. Follow the plan. Trust in the taper. That is all
If you have been doing strides on a regular basis (this is NOT the time to be trying anything new!), you can do a few (3-4) gentle ones on your Friday or Saturday run.
4)
Eat healthily. No need to carbo load. Gently decrease protein in the final 3-4 days and replace with carb-based whole foods. Cut down on fibre in the final 48 hours.
5)
Drink to thirst. Watch your wee. Clear is not desirable, this is an indication your essential micro-thingies have been messed around with. Nor is dark yellow = dehydrated (smelly too ). Light yellow/straw colour is ideal.
Runners world on hydration
DRINK TO THIRST
6) Make a countdown list:
- Dinner for the 25th planned and bought;
- Travel, nailed*; race clothes, nailed; pre race clothes, nailed/bought; alarm reminder, set; breakfast planned and bought; post-race bag, nailed; how to get to McGs, nailed; transport home, nailed etc etc. See below
(You thought I was going to leave all that up to you??!! :eek: )
- *Travel, you can control this so lay plans in stone that will get you to the start line in good time from wherever you're coming. Have a contingency plan too. The Luas will be the only public transport option AFAIK on the morning. The DART doesn't start running in time.
- From this, know where you're going: where the bag drop is, where the loos are and where your wave is.
- Those of you travelling/away from home for the race will likely need to know about hotel breakfasts and the timing of it all. Find out when your hotel/B&B start to serve breakfast. It might be too late for your purposes. Ask if they provide your regular breakfast. If it's porridge, make sure it's not inedible microwaveable gloop :mad:
- fuel and hydration sorted: have this strategy nailed. Don't rely on others (uncontrollable) 100%. Carry what you need on you (won't be too much), remember the aid stations for fuel, water and lucozade.
See also Bez bing's post re uncontrollable/fuelling.
- familiarise yourself with the course. The course overview deserves its own post. Thanks to all who slogged and logged this Will post that later. From this, you'll be able to nail down your approach to achieving your target. Fwiw, I recommend a pretty even overall approach with maybe a 3 min negative split
= 4hr marathon:
2:02 first half and 1:59 second.
7)
- 20th: Toenail Tuesday, more of that to come...
- From the 21st only: You may now check the weather forecast to see what pre-race clothes you can allow for.
8) The 24th and 25th
The expo is great. Go, see quickly (mainly to get your number and worship at the pacing stand) then leave. They are only trying to sell you shi+. You don't need it. Go home/back to your hotel and put your feet up. Seriously.
9) The 25th
Have dinner a bit earlier than your usual evening. 2-4pm is a good window. This gives you plenty of time to digest etc. Have an extra potato (sweet potato is the business), or chuck a bit of extra pasta on. Don't go over the top. Make your day's menu mainly carb based. Have a glass of juice here and there, snack on a bagel. Not too much fruit, nerves are going to clean that bowel right out in the morning anyway
Have a light tea/supper. Have a small glass of red if you're not on the dry. Keep your feet up. Except when you're packing your bag:
10)
- consult list (see #6 )
DCM pre-race checklist:
Night before:
- Number pinned on vest/t shirt (you will be too nervous in the am
- post number here on table so we can track you
- Racing gear laid out and warm up gear
- were you napping on Toenail Tuesday?! Toenails trimmed? (Not too short either...)
- Change of clothes for after (no hanging around in damp running gear!)
- money for McGs and taxi etc
- wipes and deo packed
- baggage label (if using) attached to bag
- pace band made if using
- fuel/water belt loaded
- garmin or similar fully charged (*stifles yawn*)
- race strategy committed to memory/final familiarisation with route
- sunscreen left out to apply in am (possibly not needed now....)
- water and recovery drink and snack packed
- breakfast prepped
- have your 'getting to venue plan' nailed
- alarm set
...now you can go to bed
On the day:
- get up
- have breakfast, shower, dress
- go to loo. Rinse and repeat.
- get to the startline in plenty of time to get yourself orientated, queue for loo (or just find an alley ), drop your bag and warm up.
- warm up: ease back on the warm up if it's warm, a half mile or km :rolleyes: will do, especially if you plan (you should) to use the first few miles as warm up.
- deep breaths, get in the zone/focus but most importantly, stay relaxed.
- pop a gel or some carb/electrolyte drink as planned
- position yourself according to your strategy: in between pacing groups/directly in front/behind...
And you're off....
- if you get caught by congestion at the start DO NOT WEAVE IN AND OUT to *gain* places. You will only add distance to your race, how would you feel if marshals started moving the finish line away from you as you approached it? That is what you are doing by weaving. Sit tight and wait for the crowd to thin out. It will.
- similarly, if you get caught in the first mile, do NOT play catch up. Plan to catch up gradually
- remind yourself of your mantra now and then, not just when the going is getting tough
- smile and say thank you to stewards, marshals, water and gel support
- don't forget to acknowledge that race-induced pain: focus on where it is (thighs/lungs/diaphragm etc), zone in on it, say hello then let it go. This will trick your brain into accepting it. Panicking over pain sends your brain into full battle alert. Acknowledging the pain tricks your brain into remaining a calm engine of zen.
(Pain where anything goes 'ping' however is not to be ignored. Similarly, if a niggle or known injury is present, pull out and live to fight another day.)
Throughout...Breathe
Run tall
Relax
Smile
THE MAIN THING BY SINGER:
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.
FINAL THOUGHTS
And to leave you with for now...some kind words of encouragement from our national record holder in the marathon: Catherina McKiernan. I contacted her last week, explained what we're all about here and she very kindly replied back with this:
"I would like to wish all of you the very best in the marathon.
You have put in a lot of good training and now it's time to rest up, relax and look forward to the day.
Go with what has worked for you during your long runs or previous marathons. Don't get carried away with the atmosphere and stick to your race plan.
Most people go through difficult periods during the marathon but the atmosphere and a positive mindset will get you to the finish line with a big smile.
Enjoy the experience and you will do wonderfully well. "
~ Catherina McKiernan
http://youtu.be/9jK-NcRmVcw
Those of you who have been getting a bit emosh after your 'last lsr'....think I've just done my equivalent......0 -
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Great post, DG, although that looks like a negative split to me that you posted. You probably meant the other way round?
Truly awesome job you've done here. Almost wish I was a novice again. As I said here last year, your first time is rarely your best performance, but it's often the most memorable. 0 -
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