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2010 Dublin Marathon Novices/Sub-4:30 Mentored Thread
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Breakfast:
3x Wheatabix
Banana
Glass of Orange Juice
Inventory for the Run:
1x Blackcurrant 500ml Lucozade
1x Energy Shot (little test tube thing I found in Holland & Barret)
IPOD - don't leave home without it
I had breakfast an hour before heading out, did some stretches and went on my way.
I started off at a fine pace with a podcast on for company. First few miles were fine and my podcast ended at around 9miles so I just left the ipod off for a while.
On the 10th mile I had the energy shot and breezed along to mile 15. The reason I say breezed along is that when I reached mile 11 I hit a part of running path I really enjoy. It really made a difference as I didn't notice the time fly by and before I knew it I was on to mile 15... at the bottom of a large hill.
From then to the end I put some music on to ease the pain that began to make itself known and also began to consume my energy drink over the course of the final 5miles.
Finish time: 2:58.
As soon as I got home I threw some food down my throat, and a hell of a lot of water, and then jumped into a cold bath for about 15 minutes.
It wouldn't kill me to bring an extra bottle of water with me from now on.
I'll rephrase that;
It will probably kill me if I don't bring an extra bottle of water with me next time.0 -
If it was me, I'd do a shorter LSR this weekend, so I could race the half-marathon, and use it to judge my marathon pace. If you run with the 1.50 pace group you'll have a better idea whether you're capable of sub4 or not. (If you find it really easy you could even consider going for 3.45.)
At this stage, I reckon finding the pace to run at is more important than checking off a 19 mile LSR, especially since you've done one already.rainbow kirby wrote: »In answer to (1) I would have a slight concern in terms of doing 3 hard LSRs on 3 consecutive weeks. You've done 19 already, maybe consider doing 15-17 this week and follow the rest as you've stated? You're going to get the 20 in anyway later on. That said - see how things go this week, and on your LSR listen hard to what your body is saying. If it's feeling the strain I'd call it at 15, if you're feeling good go to 17.
Thanks Guys. Think I'll opt for somewhere around 15-17 miles this weekend so. I should be on course for sub 1:50 in the half I reckon, hopefully a couple of mins quicker
rainbow kirby wrote: »And for (2), I think 4 hours would be a good base target, with 3:45-3:50 as your "inner child" goal. How do you feel running at 5.25/km pace? How have you felt at the end of your LSRs at this pace?
Don't worry about not having run more than 20 miles at once. Your training has prepared you well for the last 6.2 miles whether you believe it or not. Trust your plan, keep the head up and enjoy it.
Yeah, think 4:00 will be my main goal and see how I feel in the last few miles to see if I can push on. My LSR on Saturday felt very good at 5:25km pace. I had been running at around 5:20 for the previous couple of LSRs and found the going a bit too tough on the last one so decided to adjust. Amazing the difference 5 secs a km can make!0 -
Can I give an alternative perspective on this? You guys choose whether or not you want to listen to this...Half Marathon
Name|PaceGroup|Target|Actual
RayCun|1.50|1:48|
JEmily|2.00|1.55|
MrSlow|2.00|1.55|
NachoQueen|2.00|1.58|
jcsmum|2.00|1.59|
|||
Interesting to hear your thoughts/targets for the half and the full. I've only been out with you guys for a LSR once and for the 12 miles I stuck with you we were well under 10:00/miles.
For the half marathon I think a lot of you guys are selling yourselves short. In my opinion, a lot of you should be going with the 1:50 pacing group for the half. I'm basing this on three things:- Holding 9:09/mile for 26.2 miles means you should be able to run faster over 13.1 miles
- The half marathon is not the goal race for this group, so no harm giving something a go and it not working out
- You have all done lots of miles and know you can finish a 13.1 mile race so even if you have to slow later in the race you should have banked a sub-2:00 time by then
Of course, this has a risk that you blow up and it's a knock to your confidence. If you do decide to give this a go you have to realise it's an experiment and put it behind you if it doesn't work.
From the LSR I did with you guys, mrslow, JEmily (and a few others who I can't remember their usernames) should be well able and should be brave enough to give this a go.Marathon
Name|PaceGroup|Target|Actual
RayCun|4.00|3:55|
JEmily|4.00|3.59|
MrSlow|4.00|3.59|
NachoQueen|4.00|3.59|
jcsmum|4.30|4.20|
Meathcountysec|None
|5:00ish|
littlebug|None |4:40ish|
On the other hand, for the full marathon I think a certain level of caution should be taken. Again I'm going back to the best bit of advice I got before my first marathon: whatever you do make sure you enjoy the day!! If you kill yourself chasing after a time you will not enjoy it. Again based on that LSR, most of you should be well able to do sub-4:00, but I think you should go with the mindset that if it is not working on the day that you should be prepared to back off a little and have fun, while still going well under 4:30
Remember the pacers are just a guide - not the be all and end all of the marathon. You're doing the training, have the confidence in it to get you around without them if necessary.
I'm sure some of you think I'm talking out of my arse, but I think you should give it a little bit of thought before both races.0 -
OK, enough lectureing
Is there a group going out this Saturday for a LSR? I've changed my flights so will be back in Dublin this weekend. My plan is to hit 20 miles, but if you guys are doing less I'd love some company for part of that - it was so much easier doing my 19 when I hooked up with you guys for 12 of them!!
Same place, same time, same pace on Saturday?0 -
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For the half marathon I think a lot of you guys are selling yourselves short. In my opinion, a lot of you should be going with the 1:50 pacing group for the half. I'm basing this on three things:
From the LSR I did with you guys, mrslow, JEmily (and a few others who I can't remember their usernames) should be well able and should be brave enough to give this a go.
On the other hand, for the full marathon I think a certain level of caution should be taken. Again I'm going back to the best bit of advice I got before my first marathon: whatever you do make sure you enjoy the day!! If you kill yourself chasing after a time you will not enjoy it. Again based on that LSR, most of you should be well able to do sub-4:00, but I think you should go with the mindset that if it is not working on the day that you should be prepared to back off a little and have fun, while still going well under 4:30
Re: Half
I'll give it a go alright, if it blows up it's ok, hadn't planned on any times really anyway. But that's 8.1 min/miles? Is that not too fast?
Re: Full
So you saying we should go with 4.30 pacers and just try enjoy it and if we have an energy pull away like Ray said mile 20? Or just stay with 4.00 pacers?0 -
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Half Marathon
Name|PaceGroup|Target|Actual
RayCun|1.50|1:48|
JEmily|2.00|1.55|
MrSlow|2.00|1.55|
NachoQueen|2.00|1.58|
jcsmum|2.00|1.59|
|||
Marathon
Name|PaceGroup|Target|Actual
RayCun|4.00|3:55|
JEmily|4.00|3.59|
MrSlow|4.00|3.59|
NachoQueen|4.00|3.59|
jcsmum|4.30|4.20|
Meathcountysec|None|5:00ish|
littlebug|None |4:40ish|
RubyK|4.00 |3.55|
www.sweatshop.co.uk have some good value items at the moment. Got a NB running jacket for £18 this morning.
Thanks for the tips on the Penneys hat & gloves just incase the weather isn't the best on the day!0 -
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I hear what xebec is saying about selling ourselves short, but there is always the danger of going too fast too soon and just not having it in the tank at the end. That is my biggest fear.
Based on my 10m time of 88.12 and my training etc... I am being realistic about a 2 hour half I might knock a few minutes off, but that would be it.
As for the full marathon, I will stay with the 4:30 pacers and IF I can go it alone for the last few miles I will. I would be aiming to do 10 minute miles throughout and again, hopefully be able to pick it up towards the end.
For the Frank Duffy 10 miler, I kept talking to myself for the first 5 miles 'keep it at this pace, keep it at this pace, don't speed up....'. And it worked. I was consistant but more importantly, I really enjoyed the race.
And I was thrilled with my time. 0 -
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Hi All,
Had a torturous physio session last night and when the swelling goes down I'll be brand new.
My physio who runs himself had been with a dietition , (physio has represented Ireland) who recommended a recovery drink, apparently there is an as yet unpublished study which recommends the following: 2 tablespoons Nesquik chocolate powder, 3 tablespoons skimmed milk powder and 500 ml water.
It has 4:1 Carbs to protein and according to the study is as good if not better than those shiny ones on the market.
Caring is Sharing;)
Sounds like the Mars milk drink that I've heard a few people recommend 0 -
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