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DCM Novices / Sub 4:30 Mentored thread
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And another week rolls around...
Monday | Tuesday|Wedensday|Thursday|Friday|Saturday|Sunday
rest|5m run|10 run|5 m run|rest|cross|20 LSR
(Link to original here)
First things first - a huge well done to the Dublin Half runners. As expected there were some very good performances so well done. Bank those positive vibes, remember the feeling of crossing the line and how good it feels because between 18 and 24 on the day you will be thinking back to that and using it as motivation to get you through the tough miles.
But for now put it out of your minds, that was last weeks focus and we have a new focus this week.
And this week is no big deal.
You've probably just read that and thought "HAH! Easy for him to say, smug git!"
But it's true. There are two 5 mile runs. At this stage you guys could run 5 miles without even thinking about it - they fit under the easy category. 10 miler mid week will take a bit of time but that's the only challenge, frankly. You've done loads (and loads) of 10s and further at this stage so what's the hassle? There is no hassle.
20 miles. Some of you have raced 13. You've all run 14 as a fall back, easy week. You've all run 16. You've all run 18. You can all run 20.
And once this week is over it's all gravy until the race.
Bit of a tip. Runners and racers tend to fall into two camps. There are "Associative" and "Dissociative" runners. What does that mean? Associative runners think about thier running while they are running. They calculate splits, think about the terrain, how they are feeling, stride length. Elites are associative.
Dissociative is the opposite. They ponder what they are going to cook for dinner. Write essays. Solve work problems. Admire teh scenery. Dream up posts for Boards
What they don't think about is the running.
Now we all flit from one to the other but if you want to maximize your running you do need to "tune in" every now and again to verify pace, how you feel and so on. Even to the point of having a mental checklist for every mile (is my HR where it should be? How are the legs? How's the breathing? Any aches and pains? Where is the pace?). You'll need to do it to stay on track during the 20 and you'll need it during the race.
And do you know how you eat an elephant? One bite at a time.
What is that lunatic talking about now?!
If you set out to run 20 it seems huge. So don't. You know you can rattle off a 5 miler. So just do 4 sets of 5 miles. Seriously - it's the only way I get through my long runs. I focus on the first five and have a target time for those. Every mile I compare how I'm doing against that target. 2.5 miles is half way through and that comes up really fast. Then when that's put to bed my next goal is half way and so on. It helps me keep focussed on running associatively without having to concentrate on a huge long run and vast length of time.0 -
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Thanks for the pep talk amadeus.
It all makes sense. Even though I dont add my entries to the weekly log, I do read it to see what I ought to be doing, even if I cant follow to the mile. Something I noticed this week, and wanted to mention, was that over the last few months, without realising, I had started to run 'tense'. To the point that someone on the ten mile told me to relax my fists. When I injured my knee last week, the only way I could continue to run was by making sure my legs had no tension. The effect of that for the half was mad, I did a pb with what felt like less effort, I thought Id be slower. I just mention it for what its worth, so that when people are running in the associative way you mention, they conciously try to relax. I had no idea how tense Id gotten and how tiring that is. 0 -
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QUOTE=osnola ivax;62292193]Name|Sessions Completed|Total Miles This week|Total miles Overall | Comments
Sub430|0|0|0|306| Another week off, marathon may be my next run.:eek:
Rainbow|3|25|302|Half PB which I'm very happy with, missed a run due to cold and injury worries.|
Mr Marenghi|4|33|310|slow week, very tired but a good half marathon at 1hr 47mins|
osnola ivax|4|31.3|386|most mileage in about 4 weeks, delighted with half marathon time of 1:44|
Bally8|||||
Goofygirl|4|33|362|I love running, I love running, I love running|
Buck65|3|29|must get round to counting up!|18 miler done|
menoscemo|3|21|399|1.48 in half. Should have been faster but got a few stitches at the end|
Shadyladee|||||[/QUOTE
Well done to all on the half times.
I've had a bit of a mare, went to physio re knee and got some exercises from her to strengthen calf and quads. I pushed myself too hard and ended up pulling my left calf
.
Physio again on Wednesday so I'll more than likely be reporting on breaking my hip this time next week. :rolleyes:
I'd say I'll be looking at a couple of weeks for the calf to settle down going on past experience so the marathon could be my long run. At this stage it will be a case of just getting to the starting line and finishing.0 -
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Good to see you back
I forgot to mention the other news - I was listed as a sub pacer in case anyone pulled out. As I mentioned in teh Dublin 09 thread no-one has yet but one of teh 4 hr guys has a slight knock so I have officially been drafted in. Another good reason to stick with a 4:30 target, you get to avoid my bad jokes and cheerleading efforts for 26 miles 0 -
--amadeus-- wrote: »Good to see you back
I forgot to mention the other news - I was listed as a sub pacer in case anyone pulled out. As I mentioned in teh Dublin 09 thread no-one has yet but one of teh 4 hr guys has a slight knock so I have officially been drafted in. Another good reason to stick with a 4:30 target, you get to avoid my bad jokes and cheerleading efforts for 26 miles
not all of us, hmmmm the thick plottens, mentored and paced home?!?, how many pints does that equal?0 -
osnola ivax wrote: »not all of us, hmmmm the thick plottens, mentored and paced home?!?, how many pints does that equal?
If both targets are hit then a lot 0 -
I have always had a sub 4hour goal in mind. All of my LSR's have been done at around 9 minute miles or slightly below, so I am going to stick with the sub 4 goal.
After speaking to OI last weekend I think I am convinced that running with the pacer is the way to go, So hopefully Krusty and Amadeus can bring me round on target. I promise you at least 3 pints each lads if you do!! Between myself and OI you are going to be ratarsed Boss 0 -
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