DCM 2017 Mentored Novices Thread

Week 9

So with just 10 weeks from now until our date with destiny, we're approaching the half way mark in the plans, and what for many of us is a significant milestone along the way, the Frank Duffy 10 Mile. Aside from being part of the Race Series, it will give you an(other) opportunity to practice race strategy and preparation.

In general, I wouldn't worry too much about being tired at the end of LSRs. To quote an old ad, "Nobody said it was going to be easy". We've covered huge amounts of ground, more than most of us have ever done before, and it's only natural that our bodies will take time to adapt to these changes.

Take a minute to think back to where you were in terms of your running before the plans commenced. Still think you can't go the rest of the way? Of course you can! Keep the reports coming in, and the Strava lurkers are still more than welcome to join us here

Especially in a race week, sleeping, eating and drinking are going to be vital. Also, try and get to the Phoenix Park early if you can. Contrary to what you may believe, there's a lot more parking in and around it than you might think.

Similar to what I wrote about the Irish Runner 5 Mile, relax, be confident, and keep it nice and controlled at the start, especially as this race has a little kick in it towards the finish that will catch you out big time if you haven't managed it properly. Unfortunately, I won't be running it myself, although I might be passing along Chesterfield beforehand as part of my LSR.

Course guide follows at the end of this piece. To those of you who raced the Rock 'N' Roll HM and are entered in this one, please please please DO NOT race it. AMK outlined a number of options for sessions a few pages back. Most runners far more experienced than you or I wouldn't try such a thing. Eyes on the prize

Similarly, those of you entered in both the FD10 and the Race Series HM should, at the very least, seriously consider racing one and doing the other as a session.

Racing both flat out is doable, as I discovered last year, but it left me with an injury issue which caused major problems from the HM onwards. Yes, I PB'd in the half and missed my 10 mile PB by a few seconds. But was it the best overall strategy in terms of preparing for a marathon? "Probably" not. So like I say, if you want to leave yourself in the best possible shape for DCM, choose one.

Schedules for next week as follows. "With FD10" here, means racing it.

HHN1 with FD10: Rest + 3M easy + 6M easy + rest + rest + FD10 + rest
HHN1 without FD10: 3M easy + 6M easy + 4M easy + 14M LSR + rest

Boards with FD10: (4M with 5 x strides) + 5M easy + (rest/cross/3M rec) + 2M easy + FD10 + 2M rec
Boards without FD10: 4M easy + 7M easy + 4M easy + 17M LSR + 2M rec

Best of luck!

Frank Duffy 10 Mile 2017 Course Guide

The route is exactly the same as last year. The dreary Conyngham Road section that some of you might remember from before is gone, and now we run the Glen Road in both directions. It could be a tricky one to get the pacing right.

Mile 1
The start is around the same point as we started the 5 Mile this year and in the four (at least) previous. Don't be distracted by the usual hares, and take your time until you find your rhythm and correct pace. There's a slight rise at the very beginning, but a little dip before we swing left onto Ordnance Survey Road. There's usually a slight breeze to contend with here, but it's quite flat and shouldn't cause you any difficulty.

Mile 2
We go straight through the crossroads after passing the Ordnance Survey. The road swings to the left and then the fun starts with a downhill mile that gets steeper as we descend towards the Chapelizod Gate. So many race efforts will basically be banjaxed in this section, so resist the temptation to go too fast. Remember, there's still another 8 miles to go after you reach the bottom, including running this road in reverse on the way back!

Mile 3
For many of you, this will be your first test of the day, as we swing away from Chapelizod Gate. The initial section is the hardest, but then the climb is much less severe as we turn right and head for the S-bends and Military Hill. You may have to give yourself a little push or two towards the top of the S-bends, but at this stage you should still be in good shape, with another fast downhill to follow immediately after you reach the top. You'll see the Magazine Fort on your left as you descend the Military Hill; you'll remember having to go up it in the 5 Mile. Again, easy on the quads, as the steepest part of this descent is at the bottom, just before Islandbridge Gate.

Mile 4
We go straight through the crossroads here; the Khyber will be on your left, but we're heading for Wellington Road, and a short but sharp ascent to kick things off. From there it's fairly draggy as we pass the Wellington Monument before a brief turn left onto Chesterfield Avenue. Very soon, we're turning again, right this time, onto another slight rise along Lord's Walk, which takes us round the back of the azoo.

Mile 5
This is a harder one than it looks. There's a little dip before we leave the zoo and turn left onto the North Road. It may look like nothing if you're driving, but especially if you're starting to feel a bit of discomfort, it can feel really tough. It's slow and draggy, and not very exciting, but try and keep your rhythm and your form and you should still be looking good at halfway (roughly around Cabra Gate).

Mile 6
Another slow drag I'm afraid. I never like racing in this part of the Park, as we always have to go left at the start of the triangle beside the Hole In The Wall Pub. There's a water station here as well. Mind the 45 degree turn as you head back towards the North Road. You'll pass Ashtown Castle Visitor Centre just before the next mile marker.

Mile 7
Some welcome respite as we pass Ashtown Gate and head downhill towards the small roundabout near the Castleknock Gate. However, when we ran the loop on Saturday, this is where the wind was at its strongest in very open territory. Back left onto Chesterfield Avenue and downhill this time, as we pass through where we started just before the 7 mile marker.

Mile 8
We continue downhill, straight through the Phoenix (Eagle) roundabout. Hopefully you will still have plenty of power in the legs and can use it to your advantage here. Just as you can see the actual Áras An Uachtarán on your left, we take a sharp right and head towards the Papal Cross, swinging left onto yet more downhill on the Acres Road. Again, it's very exposed and can be very windy.

Mile 9
Towards the bottom of Acres Road, as we pass the entrance to St Mary's Hospital, is where the descent is at its steepest. There's a tricky little chicane to negotiate before we go around the back of the Cheshire Home. Remember, this time we turn right along the path we cover in the 5 mile; we DO NOT go right down to Chapelizod Gate. The start of the Glen Road may seem daunting at first, but it's not actually that steep, and if you've got your pacing right, you'll be passing people for fun now. Believe me, it'll feel good!

Mile 10
The last climb gradually levels off as we go through the twisty section in the middle and head back towards the crossroads we went through at Mile 1. This time, we go right onto the Furze Road, the home straight. If we're lucky, we may have a bit of a breeze behind us. According to the graphic, the finish will be about 700 metres from the crossroads, but from my own experience this isn't always 100% accurate. Regardless, you will have a good look at the finish line several hundred metres before you reach it. You've done all the hard work, and there's only a bit left, so if you have it in the legs, bring it home! Well done! If you actually read through all of this, the race itself will be no problem to you. Fingers crossed for PBs galore on Saturday!