Random Running Questions

Ososlo wrote: »

How useful are club speed sessions between July and October for novices doing dcm? As mileage increases with the long slow run and mid week run is that what the focus should be? Is speed work on top of that a good idea or asking for trouble?

The challenge is that you would be introducing a significant amount of 'new stuff' to someone who is relatively new to running (assumption/generalization warning). You've got the physical stress of getting used to running longer distances and introducing the added physical stress of speed-work could put them in a dangerous position in terms of potential for injury. Probably better to focus on one area at a time.

I would think that more emphasis should be put on marathon-pace specific work, rather than speed sessions. When you first start marathon training (for novice runners), typically marathon pace is pretty manageable (as you are not approaching your maximum potential), so introducing (and expanding) the amount of marathon pace running could form the major part of the plan's speed-work. Running slightly faster than marathon pace (for short periods of time) can make marathon pace feel easier though, so you could potentially include some intervals early in the plan, geared towards making MP more achievable. Something like:
Week 01: 8 x 600m @MP -10 secs/mile (10 seconds faster per mile than MP)
Week 02: 5 x 1k @MP
Week 03: 6 x 800m @MP - 10 secs/mile
Week 04: 5 x 1,600 @MP
Week 05: 4 Miles @MP
Week 06: 6 x 1k @MP - 10 secs/mile
Week 07: 6 Miles @MP
Week 08: 6 x 1.2k @MP - 10 secs/mile
Week 09: 2 x 4 Miles @MP
Week 10: 6 x 1600k @MP - 10 secs/mile
Week 11: 8 Miles @MP...
etc...

The above would be in addition to a long run. It's not really speed-work, as it's all in and around marathon pace, and should (in theory) be relatively achievable, while making it easier to hit marathon pace for longer periods, while you build up the long runs. Just a thought...

Ososlo wrote: »

^^^^ yep agreed and we have our plan set up on the novices' forum with mp work.
My question was really about some novices who will be following our plan but who are also in clubs where there will be weekly track sessions/interval work etc.
Should they forego those sessions? Most would not be very experienced runners.
I feel they should just concentrate on the plan from July onwards but that's just my inexperienced opinion. A club tempo session could be beneficial I guess in place of our mp session if it was on offer.

Yeah, should have read your question a little better! Chances are that club speed-work will likely be counterproductive with a novice marathon plan, but you can't really go asking a runner to choose between his/her club and a marathon plan. As long as they follow the general structure of the marathon novices plan and remain vigilant in relation to injury (space out sessions so they don't overlap too closely) they should be ok. They should really be focusing on their marathon goal form Mid-August onwards though (12 weeks).

Itziger wrote: »

Ok, first major dilemma on Marathon Training Plan.

On the 3rd Sunday of the plan, I have a Half that I'll be running instead of that week's Q1. That's not really the problem. My query is, should I do the midweek 4E + 5x (1k @ I.....) + 4x(400 @R....) + 2E session before the Sunday Half race?
Any advice welcome.

His holiness (Sir Daniels) says that you if you are racing, you should drop the Q2 (in favour of the race) and do the Q1 mid-week instead. So, the week before the race, you should do your Q1 and Q2 as normal. then (assuming the race is on the weekend when you would normally do the Q1), you would do the race instead and mid-week do the Q1 for that week. You have to take a common sense approach though. Typically an 'all out' raced half marathon can take 10+ days to recover, so if you're not in a position to do the Q1, then don't. No training in the world will help, if you don't make the start-line for your marathon.

nerraw1111 wrote: »

Niggles.

Is there any sort of science or rationale on what niggles can be run off?

Annoying niggle in the calf, goes away when running, next morning, it's back.

Difficult one to answer. I think every runner constantly has a niggle or two, it's just one of those things. For example, my right shin is quite tight at the moment but once I get going it loosens out. That's a niggle, not an injury. The main thing is to make sure that that 'niggle' doesn't turn into an injury. It's a balancing act that probably only comes with a bit of experience.

If it's painful to run then probably don't run! Stretch, ice, rest etc.

TRR wrote: »

I like fig rolls. They are a particular favourite of mine post LSR and I eat them liberally when carbo loading. Just one question! how do they get the figs into the fig rolls?

Next?

Will stick this question in here I suppose....

Trying to choose between 2 marathon plans, but looking for some advice. Planning on running my 2nd marathon in Dublin this year (Did my first in 2013). Going to go with a Hal Higdon plan again this year, as I did last year and had no problems. The two plans Im looking at though dont have much variation in them really and I would like to mix some tempo/strides etc. into the runs on Tue/Wed/Thurs.....but Im not sure how many I should do and how often??

Any advice or tips would be much appreciated....Ill put a link to the spreadsheet with the plans below if anyone wants to take a look!

https://dl.dropboxusercontent.com/u/47146575/Training%20Log%202014.xlsx

rob w wrote: »

Will stick this question in here I suppose....

Trying to choose between 2 marathon plans, but looking for some advice. Planning on running my 2nd marathon in Dublin this year (Did my first in 2013). Going to go with a Hal Higdon plan again this year, as I did last year and had no problems. The two plans Im looking at though dont have much variation in them really and I would like to mix some tempo/strides etc. into the runs on Tue/Wed/Thurs.....but Im not sure how many I should do and how often??

Any advice or tips would be much appreciated....Ill put a link to the spreadsheet with the plans below if anyone wants to take a look!

https://dl.dropboxusercontent.com/u/47146575/Training%20Log%202014.xlsx

Why don't you just steal the 'Thursday' sessions from the advanced plan? Should just slot into your existing plans.

I really like this thread, have so many random questions at times... i'll stick to one for the moment and in keeping with the training plan type questions.
I completed the wexford half marathon in 1:59 however want to reach sub 1:50 by December and to build on this to do DCM15..
I currently get out about 4 times a week 3x 5-8KM runs usually @ 5:40 KM pace and then a longer 10km to 15KM run on Sunday @ 5:50 KM.. I will probably write off most of September due to a new baby arriving I am also recovering from Patellar Subluxation (ongoing with number of years and casued me to abandon DCM13/14 plans) and recently coming back from pinched nerve between knee and calf..

so how do I get to sub 1:50 between now and December?
More KM on the roads - working on getting that in place
intervals - am a bit lost as to what I should be doing here
strength\core training - need to get back to doing that..:o

Krusty_Clown wrote: »

Why don't you just steal the 'Thursday' sessions from the advanced plan? Should just slot into your existing plans.

Yeah actually, that looks good. Will incorporate some of them on the Thursday slot so! Thanks!

Ososlo wrote: »

Should you go running in thunder and lightening?

My best run this year was in thunder, lightening and a flood. Ran through Cork on an 18M run. Came back through the city only it was flooded and had to run through the flood (bad idea as 1: water contained bad stuff, 2: I could have fallen down a manhole). Heading out the road there was a power cut and all the lights went out. Kind of class but a little weird. Had the wind behind me going home and ran two of the fastest miles every due to it. Best run ever.

Running on flood streets is a silly idea Thunder and lightening is fine. If its storm force wind then thats the only thing that keeps me in.

Ososlo wrote: »

After reading the links above I don't think running in thunder and lightening is fine!
"Know that there’s an average of 54 reported deaths due to lightning each year, and hundreds of people are permanently injured after becoming struck. These injured folks suffer long-term symptoms like memory loss, attention deficits, stiff joints, irritability, fatigue, weakness, muscle spasms, depression, and more."
I do know a lot of people with the above symptoms too who never ran and never got struck by lightening :pac:

My most memorable and enjoyable run ever was during a storm force wind last winter. I'll never forget it and if I never run again I'll have that fantastic memory with me. Running in thunder and lightening seems a little more dangerous to me!

I haven't read the article, but I'd imagine it's written in the US, where their weather is a little more extreme than ours.. Chances of being hit by lightning in this country are pretty slim, particularly when you are not the most exposed element on the landscape. I wouldn't head to the top of Tree Rock, lick my finger and hold it in the air though, just in case.

What is the perfect pre session meal. I have a session tonight at 6. I eat my lunch at 1. Prob just have a banana around 5. Any suggestions?

Did an LSR before work this morning...But really struggled about what to have for breakfast! I usually just do short runs in the morning so just have breakfast after...

I didn't want to waste time eating porridge at 6am so just had a big dinner last night and a few crackers this morning before heading out.

Anybody got any better suggestions for a snack before a long early morning run?