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DCM Novices / Sub 4:30 Mentored thread
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Name|Sessions Completed|Total Miles This week|Total miles Overall | Comments
Sub430|4|21|360|Tick tock...|
Rainbow|3|13|369|Mojo coming back, but have delayed 8-miler until tomorrow because of college work|
Mr Marenghi|||||
osnola ivax|4|28|453|
Bally8|3|14|405.5|Achilles sore again but its not going to stop me running this marathon|
Goofygirl|4|21|453|bleugh ice and snow|
Buck65|||||
menoscemo|4|21|487|getting excited
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Shadyladee|||||0 -
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Hi guys,
just popping the head in to wish ye all the very best of luck for Monday, I wish I was going to be there with ye but alas, maybe next year.
Ye have all worked so hard, hope the mental preparation is going well and will be thinking of ye on the day....and looking forward to hearing all about it in the race reports
I'm sure I'll be like last year...reading them with tears in my eyes and a lump in my throat. Best of luck and enjoy yerselves-ye deserve great success 0 -
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Did you miss me?
Right then, we really are in the final throes of it now. Shortish post now about the last few days with a more detailed post about race day either later today or in the next couple of days.
Right about now you are probably feeling really good. Your body has been re-building and the drop in training loads means that the constant background fatigue is gone. If you are running now it's probably difficult to keep the pace down and the distances short.
In other words the taper is working it's magic!
(Don't worry if you don't feel like that by the way - a lot depends on how sharp your taper is and different people react in different ways).
I have stressed a few times the importance of quality diet and quality rest. For the next couple of days don't change around your diet or hydration, just keep eating quality food, lots of fruit and veg and plenty of good carbs. The only thing to watch is portions - you're training load has dropped so your calorie requirements are lower. Still eating huge meals is a good way to gain a little extra weight between now and race day.
On Friday your strategy changes and you start carb loading (good article here, bottom of teh page).
You may hear people talking about carb depletion prior to loading and how you need to eat low carbs for a few days to deplete your stores prior to building them up again - bodybuilders in particular stick to this so it is the advice you will get in a sports nutrition shop.
THEY ARE WRONG
Carb depletion is now largely discredited for endurance athletes, you just need to load, not deplete.
Instead from Friday morning start to eat foods that are high in carbs - the less processed the better. Brown bread and porridge for brekkie, brown bread sarnies for lunch, brown rice or wholemeal pasta for dinner. Don't worry too much about the balance of foods (protein, fats, carbs) - you don't need to be scientific and weigh stuff, just make sure that the food has lots of slow release carbs and you'll be fine.
I can't remember the exact proportions but your body needs to store approx. 4 grms of water for every 1 grm of carbs so you'll also need to up your fluid intake. This will help your body store teh glycogen it needs while also leaving you well hydrated for teh race.
Personally I also use a carb loading drink. I went into Holland and Barret and got a big tub of it for €20 (it's a blue tub, can't remember the name of it but the staff will get it for you). Add 2 scoops to 500mls of water and you have the ideal carb:fluid mix, keeps you topped up and easy to do. I normally drink 1.5L of that for each of teh 3 days before the race with another 500mls the morning of the race.
Race day itself I'll talk about later but for now stay clear of people with coughs or sneezes, look three times before crossing the road, walk up stairs, avoid walking under ladders and feel free to wrap yourself in cotton wool.
You're highly trained athletes now, 3 months of slog has gone into getting you here so live like an athlete for the rest of this week and Monday will go well.0 -
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--amadeus-- wrote: »Did you miss me?
Race day itself I'll talk about later but for now stay clear of people with coughs or sneezes, look three times before crossing the road, walk up stairs, avoid walking under ladders and feel free to wrap yourself in cotton wool.
Great advice thanks amadeus. This made me smile. I actually slipped halfway down my shairs last week, massive bruise on my ass and spent yesterday blowing my nose endlessly after getting a cold for the first time in forever! But bring on Monday 0 -
Great advice thanks amadeus. This made me smile. I actually slipped halfway down my shairs last week, massive bruise on my ass and spent yesterday blowing my nose endlessly after getting a cold for the first time in forever! But bring on Monday
haha i work part time in the evenings and yesterday evening one of my work mates had the sniffles so i stayed away from her all night and made her stay on the tills and everytime a customer came to the till and was coughing or stuffed up i used alcohol gel on my hands(the one that they have around for the prevention of pig flu).
Talk about been paranoid!!0 -
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As Per AmadeusRight about now you are probably feeling really good. Your body has been re-building and the drop in training loads means that the constant background fatigue is gone. If you are running now it's probably difficult to keep the pace down and the distances short.
I was feeling grrrrrreeeeeeaaaaat (as Tony the tiger from Frosties cereal adverts used to say) - over the weekend.
Then Monday morning - sore throat, sneezing, sniffles, headaches, coughing....all good stuff.
I kinda thought with all the training recently, that my body was fit and healthy - and immune system strong as an Ox.
My better half reckons because I am training more than usual - my immune system is actually weak - hence the cold (just got over another 1 approx 3 weeks ago - and none before that for a few years)
Maybe she's right.
Either way, I downing Manuka honey and lemon like its going out of fashion.:)
Really really looking forward (and nervous too - first marathon) to Monday morning now - just want this cold to flip off...0 -
I just had my last session of physio, and am winding down into my last few short runs. Cant say I feel wonderful, Im still tired, and my legs are still carrying some leftover fatigue. But hey, 5 days left and nowt left to do really. So hopefully all will be well.
Like the rest of you, I'm avoiding sneezing people like they have leprosy, and using hand gel every few hours. If my kids develop a cough I think Ill temporarily leave home. Paranoid? Moi? 0 -
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