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DCM 2018 - Mentored Novice Thread
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So good luck to anyone racing tomorrow. Remember one thing which will also be vitally important come DCM day, stick to your planned pace from the gun. Don't get caught up in the charge from the line and run a ridiculously fast first mile. That would come back to haunt you. Stay with your plan and finish strong. Run well.
Cheers!
I've been doing the entire race in my head for the last couple of days!
No excuse to mess it up!0 -
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Doing the HHN1 plan so a Stepback week this week in preparation for the South Dublin 10k next week, looking forward to it!
Someone mentioned recently posting about things they learned.. I learned not to trust treadmills you've never used before.. as in not all treadmills are the same.. I travel a lot for work so I'll be looking to keep most my runs outdoors and avoid treadmills as much as possible :pac:
Below are my stats for the week
Total Distance: 15 Miles
Total Time: 3 Hrs 10 Mins
Week 3 Day 1
Distance: 3.0 mi
Moving Time: 36:01
Avg Pace: 11:56/mi
Elev Gain: 79 ft
Week 3 Day 2
Distance: 4.0 mi
Moving Time: 51:28
Avg Pace: 12:50/mi
Elev Gain: 0 ft
Week 3 Day 3
Distance: 3.0 mi
Moving Time: 38:37
Avg Pace: 12:50/mi
Elev Gain: 0 ft
Week 3 Day 4
Distance: 5.0 mi
Moving Time: 1:04:20
Avg Pace: 12:52/mi
Elev Gain: 180 ft0 -
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I've strained my achilles tendon
started out on my 8km run yesterday and had to stop after 1km. Ice, elevation and wrapped it, hope it's just short term. Already feel behind and its only one run.
That's a blow. Hopefully it turns out to be not too serious. I was ill during the week and missed one run, so I know that frustrating feeling of thinking you're behind. The advice is always don't chase the lost miles.0 -
Join Date:Posts: 6903
Was holding off posting.
Started running properly in January 2017.
Training for Dublin Half last year but injured knee (patellar tendonitis) two weeks out and didn’t run it!
Few months off but back running now. Marathon has always been a dream so going for it this year. Plan is to take a much more gentle approach to training to avoid another over-use injury – slow paces etc.
Have you raced before? If so what are your PBs? (Date and distance please!)
5k: 24:35 (Docklands 5k, July 2017)
10K: 52:35 (RnR 10k, August 2017)
10mile: 1:36:20 (Frank Duffy, August 2017)
Bit out-dated now as few months off due to knee injury, will be training to slower paces than the above suggest.
Do you still need to take walk breaks in your training? (No problem if you do)
No
How much training do you currently do ? Distances, how many days a week, cross training - whatever you think is relevant to your current fitness level.
Before injury: 4 days running per week, no x-training.
Few months off all activity (guilty!) while injured
Now: 4 days running per week, 1 day of cycling, 1 pilates class.
What do you want to achieve? Dream finishing time and realistic finishing time?
Or just complete it in no specified time?
Target is to cross the start and finish lines without limping! Was so disappointed with last year’s injury I’m not going to target a time!
How many days a week can you train? And what plan do you intend to follow?
4 days running, following HHN1. Few months off means I have a relatively poor base so being as gentle as possible.
What is your biggest worry/fear/doubt (if you have any!) in signing up?
Injury, particularly a return of my left knee issues!
Why are you running this marathon?
Unfinished business.
Love the headspace of training runs.
Because I live near the Phoenix Park so have no excuse.
So I can drink chocolate milk without feeling guilty.
Really looking forward to getting further in the training. Have been following the thread and all of the advice and support given so far has been amazing.0 -
I've strained my achilles tendon started out on my 8km run yesterday and had to stop after 1km. Ice, elevation and wrapped it, hope it's just short term. Already feel behind and its only one run.
Try not to worry. Is it a sudden thing or has it been niggling at you? Maybe book physio? Loads of time yet for training.0 -
**Timbuk2** wrote: »
Was holding off posting.
Started running properly in January 2017.
Training for Dublin Half last year but injured knee (patellar tendonitis) two weeks out and didn’t run it!
Few months off but back running now. Marathon has always been a dream so going for it this year. Plan is to take a much more gentle approach to training to avoid another over-use injury – slow paces etc.
Have you raced before? If so what are your PBs? (Date and distance please!)
5k: 24:35 (Docklands 5k, July 2017)
10K: 52:35 (RnR 10k, August 2017)
10mile: 1:36:20 (Frank Duffy, August 2017)
Bit out-dated now as few months off due to knee injury, will be training to slower paces than the above suggest.
Do you still need to take walk breaks in your training? (No problem if you do)
No
How much training do you currently do ? Distances, how many days a week, cross training - whatever you think is relevant to your current fitness level.
Before injury: 4 days running per week, no x-training.
Few months off all activity (guilty!) while injured
Now: 4 days running per week, 1 day of cycling, 1 pilates class.
What do you want to achieve? Dream finishing time and realistic finishing time?
Or just complete it in no specified time?
Target is to cross the start and finish lines without limping! Was so disappointed with last year’s injury I’m not going to target a time!
How many days a week can you train? And what plan do you intend to follow?
4 days running, following HHN1. Few months off means I have a relatively poor base so being as gentle as possible.
What is your biggest worry/fear/doubt (if you have any!) in signing up?
Injury, particularly a return of my left knee issues!
Why are you running this marathon?
Unfinished business.
Love the headspace of training runs.
Because I live near the Phoenix Park so have no excuse.
So I can drink chocolate milk without feeling guilty.
Really looking forward to getting further in the training. Have been following the thread and all of the advice and support given so far has been amazing.
Welcome Timbuk2. Sounds like you have a sensible approach planned. I hope you have no issues this year and can train away. Your times were great last year.0 -
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I've strained my achilles tendon started out on my 8km run yesterday and had to stop after 1km. Ice, elevation and wrapped it, hope it's just short term. Already feel behind and its only one run.
Try not to panic and I would advise booking an appointment with a physio if you can. look after it right now and you will be back at it in no time, it's still early and missing one run is ok don't worry about it and let it go
Do you have any swelling or have you been having any little niggles beforehand!
well done for stopping and looking after it!0 -
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I've a friend that's a physio so she told me what to do for the wkend and if not better early in the week she'll have a look at it. Felt a slight twinge during the day once or twice and then when started running constant shooting pain. Never had issues with it before. No swelling. Stairs are the worst at the moment so trying to avoid bending the ankle. Fingers crossed nothing serious
You are doing everything right and hopefully, it will settle
ask your friend to show you some exercises to do when it is feeling better to make it stronger so it does not become a problem 0 -
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Hmmm....legs quite sore today, even after plenty of stretching and foam rolling yesterday.
To be expected I suppose!
Well done Coogy. I was at it as well, was a great day out. I purposely want to do about 6/min km as I’d like to run DCM at about that pace.
Came in at 1.35.38. Only bit I raced in any shape or form was the last 1k or so down Chesterfield Avenue.
Any other boardies at it?0 -
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I've strained my achilles tendon started out on my 8km run yesterday and had to stop after 1km. Ice, elevation and wrapped it, hope it's just short term. Already feel behind and its only one run.
I strained Achilles the week before last. Physio advised a weeks rest and to start back slowly. Very frustrating as you feel you are being left behind but a week later and I was much better. Get the niggles early and listen to your body. 10 miles lsr today and no pain . Good luck0 -
I've a friend that's a physio so she told me what to do for the wkend and if not better early in the week she'll have a look at it. Felt a slight twinge during the day once or twice and then when started running constant shooting pain. Never had issues with it before. No swelling. Stairs are the worst at the moment so trying to avoid bending the ankle. Fingers crossed nothing serious
Well, do what physio says at any rate, hoping for the best.
I'm still on the injured list. I'm still able to do the shorter runs, they seem to help. I'm doing my physio's exercises, but not feeling benefits. Was told if there's no real improvement by next Tuesday, I'd need an MRI...I preempted that and had one today. That was a painful 40 minutes trying to stay still :eek:
I'm not going to get my LSR in this week - for 2 reasons,
1. I think that long on my feet would do my shoulder more worse than good, and
2. My OH would kill me. Given the meds. (when I take them properly) really knock me out, he has visions of finding me under a bus.
Will head out later for an hour or so .....in the RAIN
(I had to put socks on earlier, because my feet were cold, what a wonderful feeling)0 -
Week 4 DCM Training
Another week along the journey to Fitzwilliam Square to begin the day of your running lives! No doubt ariana will be back refreshed from her holiday to give you your weeks plan next week but for now you'll have to make to with me.
For those of you on the Boards plan the miles have increased quite quickly in the early weeks of the plan. Congratulations on reaching a long run distance of 13 miles so soon. I have seen some great runs logged on Strava and mostly done at sensible paces. Those on the HH plan have been establishing a good LSR base and will be dramatically increasing the distance in the coming weeks. Well done to all.
Huge kudos to anyone who ran the Irish Runner 10 mile race yesterday. There were some really great races run and it bodes well to be able to race 10 miles this early in the plan particularly in the hot temperatures. A great confidence booster I'm sure!!
I see a few have been struck down by a niggle or two. Listen to your bodies, take rest if it's needed, slow down, run on grass....do whatever it takes not to make the issue worse. If you think it needs physio then go do that. Thankfully we're far enough from the big day for an injury not to totally derail you.
This coming week brings with it the start of the Race Series proper, in the form of the South Dublin 10k.
Race info can be found here: http://sseairtricitydublinmarathon.ie/race/south-dublin-10k/
It's a new race venue so no reports from previous years to glean information from. I have heard that the only drag of note is in the first km and that after that it is a very fast course. So keep your powder dry early days and grow into the race. I'm confident that we'll see a few PBs in this one. If nothing else, it should give you a better idea of your current race fitness and give you a time to put into the training paces calculator which is truly representative.
With this in mind, for the coming week we have two sets of plans as follows:
Here’s the plan for those racing next Sunday.
Plan|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
NNH1|rest|3m easy|4m easy|4m easy|rest|rest|South Dublin 10k
Boards|rest,cross or 3m rec|3m easy|1m w/u, 4m pace, 1m c/d|3m recovery|rest|3m easy|South Dublin 10k
Note that the pace element of the session steps back from 5m to 4m.
Here's the alternative plan for those who are not racing.
Plan|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
NNH1|rest|3m easy|4m easy|4m easy|rest|9m LSR|Cross
Boards|rest,cross or 3m rec|3m easy|1m w/u, 4m pace, 1m c/d|3m recovery|rest|13m LSR|3m rec
Hydration and sleep are hugely important prior to a race. Try to keep well hydrated and rested during the week particularly with the current warm weather. Even if it stays similar to today which is mild compared to the last few weeks it is still warm to be racing in. To be honest this is important whether you are racing or not.
Best of luck to everyone from all on Team ariana!0 -
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Catching up on this, fair play everyone on the weekends LSR's / race in. Continuing again with the things I noticed / learned on this weeks LSR.
1. 13 miles covers a fair amount of Dublin! Was kinda cool seeing the route covered on Strava afterwards.
2. I think it's almost impossible to run that distance around Dublin without encountering some hills/inclines. For those of is in Dublin, it'll stand to us!
3. Last week, I ran about 4 miles of the 10 far too quickly. My new watched arrived in time for this weeks LSRs, which shows current pace, really helped me rein this in (even if 1 or 2 miles were still a touch too quick).
4. Also last week, I forgot to bring water with me. Flipbelt arrived as well this week sorted that. Tho I need a bit of practice on getting the water bottle out while on the move!
5. After the first 4-5 miles, I still felt great, like I was just getting going. It got progressively more difficult from there tho (unlike others, I didn't get any second wind unfortunately). From 10 miles in, it was tough going (particularly as there was an uphill section) but I dug in and got through it.
6. That was my longest training run and also my longest ever run, time-wise. Tho, I'll be able to say that a lot before the end of this!
All-in-all, a far better run than last week, but still room for improvement. Think I need to start thinking about a fueling and hydration strategy, so if anyone had any suggestions on what to try, I'd appreciate it. I'm a bit wary of trying gels as I've heard they can be heavy on the stomach, particularly those with caffeine.0 -
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Catching up on this, fair play everyone on the weekends LSR's / race in. Continuing again with the things I noticed / learned on this weeks LSR.
1. 13 miles covers a fair amount of Dublin! Was kinda cool seeing the route covered on Strava afterwards.
2. I think it's almost impossible to run that distance around Dublin without encountering some hills/inclines. For those of is in Dublin, it'll stand to us!
3. Last week, I ran about 4 miles of the 10 were far too quick. My new watched arrived in time for this weeks LSRs, which shows current pace, really helped me rein this in (even if 1 or 2 miles were still a touch too quick).
4. Also last week, I forgot to bring water with me. Flipbelt arrived as well this week sorted that. Tho I need a bit of practice on getting the water bottle out while on the move!
5. After the first 4-5 miles, I still felt great, like I was just getting going. It got progressively more difficult from there tho (unlike others, I didn't get any second wind unfortunately). From 10 miles in, it was tough going (particularly as there was an uphill section) but I dug in and got through it.
All-in-all, a far better run than last week, but still room for improvement. Think I need to start thinking about a fueling and hydration strategy, so if anyone had any suggestions on what to try, I'd appreciate it. I'm a bit wary of trying gels as I've heard they can be heavy on the stomach, particularly those with caffeine.
Well done!!
I used have trouble with gels but can tolerate the High 5 isogels no problems. They are already diluted and much easier on the tummy. They come with and without caffeine. I don’t bother with caffeine until a practice run before D Day and then maybe coming up to 20 miles on the day.0
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