Training for the Dublin Marathon 2009.

Thirty Thirty

Hi everyone- I need some help.

I need some type of plan to get me through the Dublin marathon this year.

I can't find any type of 7 month plan online and I reckon some of the experienced guys on here could help me.

Just to show you where I'm at, I did twelve miles on Saturday in 1:40.

My problem is that I'm 6ft tall and nearly 14 stone. I did a bodyfat test in the gym and I'm 16%, so I'm not overweight in a real sense, but in a running sense I suppose I am too heavy. I don't do weights anymore, but I just have a big frame. When I look at the proper runners in Bushy park, with their lean frames I doubt I could ever compete with them. I find that after long runs, my heals are sore and if I run two days in a row I find I'm really stiff.

What advice could you give me a) with regards to a plan for the next 7 months and b) what kind of dietary plan I should be using and c) what kind of stretches can I do to reduce stiffness etc?

Moneyback

I wouldn't call myself experienced. I did the half marathon in 2007 but am determined to do the Dublin Marathon this year.

I am following Hal Higdon 30 week programme. It is a 12 week absolute beginner programme followed by his 18 week Novice programme. Coincidentally I started it today - 30 weeks to the starting line.

http://www.halhigdon.com/spring/Springnovice.htm

As for the sore heels, I guess the advice will be to get your running gait analysed and get fitted for a proper pair of runners to support your frame and running style. I got mine in Amphibian King in Bray.


As for diet and stretching- I'm all ears too.

Oasis44

I have run 3 Dublin Marathons and have improved my time by approx 20 minutes each time I completed it. I didn't stick to any one specific training plan because I find them all very rigid and that they take the 'one size fits all' approach which is rarely the case in marathon training.

Personally my approach was to simply gradually increase my miledge over the course of 6 months i.e gradually bringing it up from 8-10-14-16 etc and then taper it off 2/3 weeks before the race. Diet wise its all about carbs carbs and more carbs (but no junk food). Really its not rocket science preping for a marathon so I wouldn't get cought up with various running plans and guides HOWEVER if you do want a good book on running I'd recommend the Dummies Guide to Marathon Running - its good.

Also your foot wear choice will be NB i.e. get your foot scanned and checked so that you are wearing the right ones - I wear special Asics runners with extra cushioning cause I'm flat footed. Good luck with it.

Krusty_Clown

Why not start with an intermediate half-marathon training plan (seeing as you seem to be well on target), and then move on to an intermediate marathon plan (such as those provided by Hal Higdon, which Moneyback linked to).

I would sign up for a half-marathon race in the next month or two, and use this to gauge what time you could expect to run the marathon in. Based on your current performance, McMillan suggests your marathon time would be around 3:50.

The good thing about a training program is that it will gradually increase your mileage, and give you step-back weeks that allow you to recover. It will also suggest different sessions that will improve your endurance and speed, rather than simple miles on the road.

Gringo78

Thirty Thirty wrote: »

My problem is that I'm 6ft tall and nearly 14 stone. I did a bodyfat test in the gym and I'm 16%, so I'm not overweight in a real sense, but in a running sense I suppose I am too heavy. I don't do weights anymore, but I just have a big frame. When I look at the proper runners in Bushy park, with their lean frames I doubt I could ever compete with them. I find that after long runs, my heals are sore and if I run two days in a row I find I'm really stiff.

I was 14 stone 12 months ago when I started running and am down to 12 stone now. The first stone came off in about 4 or 5 months and the second stone has come off very gradually over the last 8 months (apart from the usual christmas blip). The weight will come off with the marathon training as long as you watch your diet. I found once I watched the snacking outside of main meals I was fine and also became a bit more aware of what I was eating i.e coutting out high calorie sugary foods. i never went on a diet, just ate smarter. The running certainly gets easier as you lose weight. I found I speeded up by about 3-4 seconds per mile per kg I lost. If you're carrying a few kilos extra, its really important to ensure you have the right type of runners otherwise you'll be more prone to injury while running on the road.

Best of luck with the marathon training and the log

Thirty Thirty

Thanks guys- looks like I'll get the book, do the half marathon and get some good running shoes (maybe some orthotics as well?)

Krusty_Clown

No point in looking into orthotics just yet. Shin splints generally come from:
Increasing your mileage too quickly
Wearing the incorrect type of running shoes (gait)
Spending too much time running on hard surfaces (e.g. concrete)

Fix the above, RICE the injury, and do some strengthening exercises, like these: link

TheRoadRunner

Thirty Thirty wrote: »

Just to show you where I'm at, I did twelve miles on Saturday in 1:40.

That's good going and assuming you weren't flogging yourself you are starting from a good point for an assault on a decent marathon in the Autumn

Thirty Thirty wrote: »

My problem is that I'm 6ft tall and nearly 14 stone. I did a bodyfat test in the gym and I'm 16%, so I'm not overweight in a real sense, but in a running sense I suppose I am too heavy.

Don't worry about body fat or weight just yet. The only thing I would pay attention to is where you train. Run on grass if at all possible, the road is not you friend regards injuries etc. A few years ago I was at a similar stage fitness and weight wise as yourself. Run regularly and eat well and the weight will slowly melt away.

Thirty Thirty wrote: »

When I look at the proper runners in Bushy park, with their lean frames I doubt I could ever compete with them.

You are a proper runner, we all are. Don't concentrate on the negatives and don't compare yourself to good club athletes yet. If you took up rugby in the morning you wouldn't compare yourself to seasoned club players or internationals etc.

Get a program of some sort and start a log to monitor your progress because with a proper program you will come on leaps and bounds. Read some of the other training logs. What some of the lads and lassies have achieved is amazing over the past 12 months.

Good luck

Woddle

Thirty Thirty wrote: »

When I look at the proper runners in Bushy park, with their lean frames I doubt I could ever compete with them.

I second what roadrunner said, especially comparing yourself to those lean runners you see, if I was to do that I probably would have packed it in by now and taking up darts

shels4ever

TheRoadRunner wrote: »

That's good going and assuming you weren't flogging yourself you are starting from a good point for an assault on a decent marathon in the Autumn



Don't worry about body fat or weight just yet. The only thing I would pay attention to is where you train. Run on grass if at all possible, the road is not you friend regards injuries etc. A few years ago I was at a similar stage fitness and weight wise as yourself. Run regularly and eat well and the weight will slowly melt away.


You are a proper runner, we all are. Don't concentrate on the negatives and don't compare yourself to good club athletes yet. If you took up rugby in the morning you wouldn't compare yourself to seasoned club players or internationals etc.

Get a program of some sort and start a log to monitor your progress because with a proper program you will come on leaps and bounds. Read some of the other training logs. What some of the lads and lassies have achieved is amazing over the past 12 months.

Good luck

+1
Have to agree with everything there, Don't worry about the weight it will come off with propper diet and training over time....

In regards to the shin problems i sufferd from this last year myself RICE is the best bet, then get into propper runner and try to run on grass. Try to increas the mileage slowly as large increases may cause this problem

Best of luck

krooney

Hey Guys,

I am gonna do the DCM for the first time and the only other run I did was the great ireland run in April and I wrecked my feet by wearing just an old pair of runners.

Can someone tell me the best pair to get that are not too dear. hopefully under €100

My feet blister very easily so maybe ones that help prevent that or is there something I can even put in my runners to help stop this?

Cheers,
K

Oasis44

krooney wrote: »

Hey Guys,

I am gonna do the DCM for the first time and the only other run I did was the great ireland run in April and I wrecked my feet by wearing just an old pair of runners.

Can someone tell me the best pair to get that are not too dear. hopefully under €100

My feet blister very easily so maybe ones that help prevent that or is there something I can even put in my runners to help stop this?

Cheers,
K

You should really get your feet checked in a specialist foot wear shop and they can tell you what make/type will suit your feet best. I'm flat footed so I have to wear special Asics which have extra padding at the base.

krooney

Cheers

Suppose thats the best thing

ecoli

Oasis44 wrote: »

You should really get your feet checked in a specialist foot wear shop and they can tell you what make/type will suit your feet best. I'm flat footed so I have to wear special Asics which have extra padding at the base.

I would agree with this i mean i have been told that Aasics are terrible for blisters so alot of people would tell you to avoid them but i find them great and have never had a problem with them so shoes are fairly individualised thing that i would advise getting someone with bit of expertise. Also Orthotics are a prescribed medical aid no point in getting them unless you need them as they can actually restrict your stride