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2010 Dublin Marathon Novices/Sub-4:30 Mentored Thread
Comments
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Name|Sessions Completed|Total Miles This Week|Comments
William72|1|7.3|Second of my "holiday runs" had hoped to get 4 in but life got in the way. Back to business this week|
wicklowwonder||||
rofno1||||
pab_lowe||||
elvis jones||||
boccy23|1|5|Took it easy this week after Triathlon. Rest week waiting for the proper training.
|
OI||||
brophya2007|3|11|Did three runs in three days back to back and felt good. |
dublinrunner||||
southofnowhere||||
robandpatrice||||
dothehustle||||
beamgirl|2|14|Had a touch of the lazyitis but did 8 miles yesterday and delighted with it|
michellemuncher|2|11|I got a wee cold at the beginning of last week so could not do the women's mini marathon. I will probably do another 10k instead. Managed an 8m run today, felt great. Cycled 30 miles.|
Dave_||||
RayCun|4|18.7|and started on the proper plan this morning...|
littlebug|5|20.4|Got my mojo back:)|
meathcountysec|4|16|Back in the saddle
|
DigiJem||||
8ofSpades|4|23|+1 circuit +1 squash. Injury free and loving it. Fingers crossed it stays that way. Similar mileage next week then less before the strawberry half on the 27th. Hopefully this should still cover all the bases for this training regime running the half instead of that weeks LSR|
D Chief|2|9|Hard to get out last week with work, travel home, time with kids, Dubs on Sunday... Hope to get into it again this week and start on the 18 week plan next week.|
curraghyid||||
la calera||||
Shazkea||||
Curl52|4|23.5| Started with mini marathon last Monday, 49.10 so was happy enough with time. Did long run on Thurs and really felt it in my thighs, hopefully back to normal this week.
Figmurphy|4|15| Finished week 3 of HH novice 1 plan, miles are building, but feeling good|
ilovetorun|4|26| Had a good week overall, I had hoped to get 5 runs done but took Friday off as I felt tired. Good LSR of 8 miles on Saturday0 -
Name|Sessions Completed|Total Miles This Week|Comments
William72|1|7.3|Second of my "holiday runs" had hoped to get 4 in but life got in the way. Back to business this week|
wicklowwonder||||
rofno1||||
pab_lowe||||
elvis jones||||
boccy23|1|5|Took it easy this week after Triathlon. Rest week waiting for the proper training.|
OI||||
brophya2007|3|11|Did three runs in three days back to back and felt good. |
dublinrunner||||
southofnowhere||||
robandpatrice||||
dothehustle||||
beamgirl|2|14|Had a touch of the lazyitis but did 8 miles yesterday and delighted with it|
michellemuncher|2|11|I got a wee cold at the beginning of last week so could not do the women's mini marathon. I will probably do another 10k instead. Managed an 8m run today, felt great. Cycled 30 miles.|
Dave_||||
RayCun|4|18.7|and started on the proper plan this morning...|
littlebug|5|20.4|Got my mojo back:)|
meathcountysec|4|16|Back in the saddle|
DigiJem|4|19|ok week. mini-marathon went well, but the rest of the week was easy runs|
8ofSpades|4|23|+1 circuit +1 squash. Injury free and loving it. Fingers crossed it stays that way. Similar mileage next week then less before the strawberry half on the 27th. Hopefully this should still cover all the bases for this training regime running the half instead of that weeks LSR|
D Chief|2|9|Hard to get out last week with work, travel home, time with kids, Dubs on Sunday... Hope to get into it again this week and start on the 18 week plan next week.|
curraghyid||||
la calera||||
Shazkea||||
Curl52|4|23.5| Started with mini marathon last Monday, 49.10 so was happy enough with time. Did long run on Thurs and really felt it in my thighs, hopefully back to normal this week.
Figmurphy|4|15| Finished week 3 of HH novice 1 plan, miles are building, but feeling good|
ilovetorun|4|26| Had a good week overall, I had hoped to get 5 runs done but took Friday off as I felt tired. Good LSR of 8 miles on Saturday0 -
Name|Sessions Completed|Total Miles This Week|Comments
William72|1|7.3|Second of my "holiday runs" had hoped to get 4 in but life got in the way. Back to business this week|
wicklowwonder||||
rofno1||||
pab_lowe||||
elvis jones||||
boccy23|1|5|Took it easy this week after Triathlon. Rest week waiting for the proper training.|
OI||||
brophya2007|3|11|Did three runs in three days back to back and felt good. |
dublinrunner|0|0|have had 2 and half weeks off for no reason other than pure lack of motivation....ridiculous really...i will be posting more than this next week!|
southofnowhere||||
robandpatrice||||
dothehustle||||
beamgirl|2|14|Had a touch of the lazyitis but did 8 miles yesterday and delighted with it|
michellemuncher|2|11|I got a wee cold at the beginning of last week so could not do the women's mini marathon. I will probably do another 10k instead. Managed an 8m run today, felt great. Cycled 30 miles.|
Dave_||||
RayCun|4|18.7|and started on the proper plan this morning...|
littlebug|5|20.4|Got my mojo back:)|
meathcountysec|4|16|Back in the saddle|
DigiJem|4|19|ok week. mini-marathon went well, but the rest of the week was easy runs|
8ofSpades|4|23|+1 circuit +1 squash. Injury free and loving it. Fingers crossed it stays that way. Similar mileage next week then less before the strawberry half on the 27th. Hopefully this should still cover all the bases for this training regime running the half instead of that weeks LSR|
D Chief|2|9|Hard to get out last week with work, travel home, time with kids, Dubs on Sunday... Hope to get into it again this week and start on the 18 week plan next week.|
curraghyid||||
la calera||||
Shazkea||||
Curl52|4|23.5| Started with mini marathon last Monday, 49.10 so was happy enough with time. Did long run on Thurs and really felt it in my thighs, hopefully back to normal this week.
Figmurphy|4|15| Finished week 3 of HH novice 1 plan, miles are building, but feeling good|
ilovetorun|4|26| Had a good week overall, I had hoped to get 5 runs done but took Friday off as I felt tired. Good LSR of 8 miles on Saturday0 -
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Avoid all the stuff you already know is unhealthy
(stuff I read in The Runner's Handbook- )
There are two sources of energy you use when you're running, carbs and fat. Carbs are much easier for your body to process as energy, and the energy is stored directly in your muscles, which is good. As you run, this energy in your musles is depleted. Part of what you're doing on long runs is teaching your body to get better at burning some fat too, when it's needed. (Energy gels have a lot of carbs in them, which is why they're used on long runs)
Carb loading means eating more carb sources in the day or two before a race, to make sure that the energy stores in your muscles are full. The best time is lunchtime the day before the race (if the race is in the morning), so all us novices should meet up for a pasta lunch on October 24th)
It's also a good idea to get some carbs into you very soon after a run.
Here's a list of complex carbohydrate sources - pasta, rice, potatoes, bread, that kind of thing.0 -
After a particularly long or Tough run (e.g a race), the Glycogen stores in your muscles and liver will be depleted and your muscles damaged. It is therefore important to consume some quick release carbs (to replace Glycogen) and protein (to repair damaged muscle). Doing this immediately (within 15 minutes-half an hour is recommended) after your run will aid your bodies recovery and reduce DOMs and Stiffness. Eating something like a ham sandwich straight after your run would be ideal. However the good news is that at this stage something sugary is fine. What has been particularly recommended by some of the top runners in this forum is chocolate milk (e.g Yazoo or Mars Recovery drink) they have the perfect post race ration of 4:1 carbs: protein and more importantly are delicious.
I have been taking these immediately after my tough sessions/races for the last few months and feel amazingly fresh the next day. However, don't do this after every small run, just very long or tough ones (e.g tempo sessions, races, long LSR's) where you have really pushed you body to it's limits.0 -
dublinrunner wrote: »Name|Sessions Completed|Total Miles This Week|Comments
William72|1|7.3|Second of my "holiday runs" had hoped to get 4 in but life got in the way. Back to business this week|
wicklowwonder||||
rofno1||||
pab_lowe||||
elvis jones||||
boccy23|1|5|Took it easy this week after Triathlon. Rest week waiting for the proper training.|
OI||||
brophya2007|3|11|Did three runs in three days back to back and felt good. |
dublinrunner|0|0|have had 2 and half weeks off for no reason other than pure lack of motivation....ridiculous really...i will be posting more than this next week!|
southofnowhere||||
robandpatrice||||
dothehustle||||
beamgirl|2|14|Had a touch of the lazyitis but did 8 miles yesterday and delighted with it|
michellemuncher|2|11|I got a wee cold at the beginning of last week so could not do the women's mini marathon. I will probably do another 10k instead. Managed an 8m run today, felt great. Cycled 30 miles.|
Dave_||||
RayCun|4|18.7|and started on the proper plan this morning...|
littlebug|5|20.4|Got my mojo back:)|
meathcountysec|4|16|Back in the saddle|
DigiJem|4|19|ok week. mini-marathon went well, but the rest of the week was easy runs|
8ofSpades|4|23|+1 circuit +1 squash. Injury free and loving it. Fingers crossed it stays that way. Similar mileage next week then less before the strawberry half on the 27th. Hopefully this should still cover all the bases for this training regime running the half instead of that weeks LSR|
D Chief|2|9|Hard to get out last week with work, travel home, time with kids, Dubs on Sunday... Hope to get into it again this week and start on the 18 week plan next week.|
curraghyid|4|19|back after injury lsr 7m went well getting better at slow pace first week of hh novice starts proper this week|
la calera||||
Shazkea||||
Curl52|4|23.5| Started with mini marathon last Monday, 49.10 so was happy enough with time. Did long run on Thurs and really felt it in my thighs, hopefully back to normal this week.
Figmurphy|4|15| Finished week 3 of HH novice 1 plan, miles are building, but feeling good|
ilovetorun|4|26| Had a good week overall, I had hoped to get 5 runs done but took Friday off as I felt tired. Good LSR of 8 miles on Saturday0 -
Nutrition is not exactly my strong point, but I'll have a go.
There are no absolutes really in terms of what you should avoid - though if you know that there is some food that causes you GI issues when running then it's probably best to avoid it. Try and keep your diet as healthy as possible - lots of veg, wholegrains, lean meat etc. It's also useful to find out what works for you as a good breakfast before long runs.What kind of foods should I be eating / avoiding?
Apart from avoiding possibly obvious choices like pizza, chips, burgers etc what else do people recommend
to avoid?
You should probably look too at reducing your alcohol intake as training progresses, long runs with a hangover are not fun at all, plus alcohol dehydrates you quite badly.
RayCun's given a good list of complex carbohydrates. Protein generally comes from lean meat, beans, nuts, soya products, eggs etc. A runner's diet is naturally going to be higher in carbs than that of most people over in the Fitness forum, but don't neglect protein and "good" fats (oily fish, avocados, coconut, peanut butter etc) either.I hear food terminology such as carbs, proteins etc
But in laymans terms what foodstuff is good for carb intake or is full of protein etc.
Carb loading just means increasing the amount of carbohydrates in your diet in the days before the race. The idea of a pasta lunch the day before it is pretty good actuallyPeople also recommend carb loading before a race.
What is this exactly and how much and how soon before a race should I be doing this.
My 2c on the issue - A big change in diet in the days before any race can unsettle your stomach. Unfortunately I found this out the hard way at my most recent 10k.
:mad:
I would suggest that you just try to increase the amount of carbohydrates in your normal diet and don't go out of your way to cut anything out. Feel free to disagree with me on this one though, just my experience.0 -
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Hello all,
Sorry for the late addition, I have only just discovered this thread.
Allow me to...- Have you raced before? If so what are your PBs? (Date and distance please!)
My PB would be last the 2009 Great Ireland Run with 43:24.
I had hoped to beat that with the December 2009 Aware 10k... I did finish that 9k race with 36minutes if I remember correctly but i won't count it as it wasn't the full 10k.- Do you still need to take walk breaks in your training?
- How much training do you currently do? Distances, how many days a week, cross training - whatever you think is relevant
2010 has been a bad year but I'm getting ready as I want this.- What do you want to achieve? Dream finishing time and realistic finishing time?
(I know this isn't achievable with my first marathon so it's more of a long-term dream time).
Realistic: No idea. I can push myself pretty hard but don't want to end up training for 4 months and sitting it out due to injury.- How many days a week can you train?
- Why are you running this marathon?
My Mother-in-Law passed away this year from Cancer so I will also be doing it for her in aid of the Irish Cancer Society.
I also enjoy running quite a lot and I have always seen completing a marathon as a worthwhile life achievement.
Thanks 0 -
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Name|Sessions Completed|Total Miles This Week|Comments
William72||||
wicklowwonder||||
rofno1||||
pab_lowe||||
elvis jones||||
boccy23||||
OI||||
brophya2007|4|17.63|LSR of 6 miles in 59 minutes, was feeling it doing the last mile, it's the longest I've run in a while. Only 18 weeks to go :-) |
dublinrunner||||
southofnowhere||||
robandpatrice||||
dothehustle||||
beamgirl||||
michellemuncher||||
Dave_||||
RayCun|4|20.3|first week down, 18 to go...|
littlebug|4|19.2|Happy with this week|
meathcountysec||||
DigiJem||||
8ofSpades|3|16|+1 Circuit. Ran my final LSR before the strawberry half this sunday. 8 miles in 01:23:00. Cons: Based on that my sub 2hr prediction for the half looks like a pipe dream but I was tired even if I was keeping it slow and steady I was still knackered after it. Pros: That was saturday morning and I had run the previous night also, plus there will be pacers so I'm not going down without a fight next Sunday|
D Chief||||
curraghyid||||
la calera||||
Shazkea||||
Curl52||||
Figmurphy||||
ilovetorun||||
James Howlett||||
I don't have bad days - I have bad weeks which makes it very hard to stay motivated. On the bad weeks I push myself to do things like go for a run on my favourite routes and enjoy the view or whatever so the psychological impact of a bad run is reduced. 0 -
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Name|Sessions Completed|Total Miles This Week|Comments
William72|4|15.5|On the plus side great to have started the program and got 4 sessions in for the first time in weeks. On the negative side - did all 4 runs at unusual times for me so found the heat to be quite draining. Look forward to getting back to early mornings/late evenings this week|
wicklowwonder||||
rofno1||||
pab_lowe||||
elvis jones||||
boccy23|4|17.5|Great to have it started. The plan makes it easier to get out and do it!|
OI||||
brophya2007|4|17.63|LSR of 6 miles in 59 minutes, was feeling it doing the last mile, it's the longest I've run in a while. Only 18 weeks to go :-) |
dublinrunner||||
southofnowhere||||
robandpatrice||||
dothehustle||||
beamgirl||||
michellemuncher||||
Dave_||||
RayCun|4|20.3|first week down, 18 to go...|
littlebug|4|19.2|Happy with this week|
meathcountysec||||
DigiJem||||
8ofSpades|3|16|+1 Circuit. Ran my final LSR before the strawberry half this sunday. 8 miles in 01:23:00. Cons: Based on that my sub 2hr prediction for the half looks like a pipe dream but I was tired even if I was keeping it slow and steady I was still knackered after it. Pros: That was saturday morning and I had run the previous night also, plus there will be pacers so I'm not going down without a fight next Sunday|
D Chief||||
curraghyid||||
la calera||||
Shazkea||||
Curl52||||
Figmurphy||||
ilovetorun|5|32|Delighted with this week,really enjoyed getting out in the good weather,going for a sports massage tomorrow just to keep ontop of things|
James Howlett||||
Tend not to dwell too much on bad runs to be honest - maybe I'm still so new to this that I'm just glad to get the req'd distance finished Also whenever I have a bad one I know the next one (or the one after that) will restore my faith in the whole thing. 0 -
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