2010 Dublin Marathon Novices/Sub-4:30 Mentored Thread

marrona

why does no. 1 make me a girl, mrslowontheuptake?

William72

congrats Rofno - very considerate of baby to arrive just in time for taper

Mr Slow

marrona wrote: »

why does no. 1 make me a girl, mrslowontheuptake?

Sorry, you're right - I read 'long hair' and 'short shorts' and the amount of blood pumping around my brain decreased.

I'm sure you're a big hairy dude with a beard racing around Brussels in short shorts, a Digger vest and long flowing goldilocks

RayCun

This thread should stop worrying, and embrace gender ambiguity!

Mr Slow

RayCun wrote: »

This thread should stop worrying, and embrace gender ambiguity!

As always the voice of reason Ray, I withdraw my inquiry!

marrona

"The marathon is a long-distance running event with an official distance of 42.195 kilometres (26 miles and 385 yards), that is usually run as a road race. The event was instituted in commemoration of the fabled run of the Greek soldier Pheidippides, a messenger from the Battle of Marathon (the namesake of the race) to Athens."

Pheidippides is what you have to call the baby rofno1. Doesnt matter the the soldier was almost certainly a man, we are all for the blurring of gender boundaries here

RayCun

And Pheidippides probably didn't run from Marathon, he ran from Athens to Sparta. Plus you know what those Greeks were like...

Mr Slow

RayCun wrote: »

And Pheidippides probably didn't run from Marathon, he ran from Athens to Sparta. Plus you know what those Greeks were like...

I read it was more likely he had to cover closer to 100 miles in a short space of time and it was the initial stage of the journey that measured 26.2, the rest - killed him

Mr Slow

Where is everyone today?

marrona

some people don't have time to sit round naming the children of people they don't even know

RayCun

marrona wrote: »

some people don't have time to sit round naming the children of people they don't even know

poor sods

Mr Slow

marrona wrote: »

some people don't have time to sit round naming the children of people they don't even know

How can you say you don't know people here after all the blood,sweat and tears that has been shared over the last 3 months?

JEmily

mrslow wrote: »

How can you say you don't know people here after all the blood,sweat and tears that has been shared over the last 3 months?

Can we do 9 min miles to do a sub 4 for DCM? Sorry off the topic but i feel i need to aim for a time, this taper is going to kill me, i'll be thinking of so much crap:rolleyes:

Mr Slow

JEmily wrote: »

Can we do 9 min miles to do a sub 4 for DCM? Sorry off the topic but i feel i need to aim for a time, this taper is going to kill me, i'll be thinking of so much crap:rolleyes:

I'm going for 9:30 pace for the first half and will pick it up in the second if I can,that'll give me 4:05 if not i'll roll in at 4:15 hopefully comfortably.

'it's better to go out slower and have something in the tank for the end rather than go out fast and finish slower than you wanted'. rough Meathcountysec quote

RayCun

Sub 4 all the way!!!

or until I crash and burn at mile 20

RubyK

RayCun wrote: »

Sub 4 all the way!!!

I think you'll smash that sub 4 with no bother.

Mr Slow

RayCun wrote: »

Sub 4 all the way!!!

or until I crash and burn at mile 20

Easy for you to say!

RayCun

Something will definitely be smashed

RayCun

mrslow wrote: »

Easy for you to say!

Yep, very easy to say

JEmily

mrslow wrote: »

I'm going for 9:30 pace for the first half and will pick it up in the second if I can,that'll give me 4:05 if not i'll roll in at 4:15 hopefully comfortably.

'it's better to go out slower and have something in the tank for the end rather than go out fast and finish slower than you wanted'. rough Meathcountysec quote

Totally agree, so would a few 10 min miles to start, then settle into 9 min miles work?

meathcountysec

mrslow wrote: »

'it's better to go out slower and have something in the tank for the end rather than go out fast and finish slower than you wanted'. rough Meathcountysec quote

You saying I'm drunk/hungover???

BrokenMan

got this emailin my mailbox this morning. Probably nothing new in it but though it might be worth while posting it here.

McMillan's Marathon Packet

Below, you will find the instructions I use with my coaching clients who are getting ready for a marathon. These general guidelines and tips will help you get to the line ready for a peak performance. As always, you should have practiced much of what is in this packet. Race day is simply a celebration of all the hard work you have completed and a chance to let your performance shine!

First, pat yourself on the back. Training for a marathon is not easy and often does not go smoothly but getting to the line shows your dedication and determination. The race is the icing on the cake. As this week of nervousness proceeds, take time to remember to thank those who have supported you in your marathon quest.

The two weeks prior to the marathon is what I call the 'great marathon freak-out' that occurs during the peaking process. Questions abound. Self-doubt creeps in. Fear is present. The marathon becomes monumental. Don't worry. Everyone feels this way. We put so much into the training and want desperately for the race to go well. Use this peaking time to reflect on all your successes in the training. Think good thoughts. Run strong in the remaining workouts and focus on relaxing the body/mind. Negative thoughts will creep in but just push them aside and focus on the positive. Don't over rest or overeat but just relax and smile.

A few general tips for marathoners:

1) Pack your race gear in your carry-on baggage. You can always buy new casual clothes but you don't want to have to buy new shoes and race clothes for the race. Lay all your gear out on the bed and make sure you pack everything you need in your carry-on bag. Don't forget band-aids, chafing prevention, nutrition, etc.

2) Carry food with you at all times. In the peaking phase, you never want to get hungry (especially the last 3 days before the race). Again, don't overeat but just be prepared in case a meeting goes long or you are late for a meal. Always have a good snack available. In addition to your race gear, pack some good food in your carry-on bag. You may want something to eat on the plane/train/car. This week is also a good week to have fluids with you at all times as well. Don't over drink but just be prepared. Have something available at all times. Variety in beverages is good as well - water, sports drinks, juices, etc. Also, don't forget the nutritional products (usually energy gels, electrolytes) that you plan to use in the race. Pack these in the carry-on bag. Leave nothing to chance.

3) The first thing you should do after settling into your hotel is find a grocery store. Ask the front desk for the nearest one or call ahead to expedite the process. Go immediately to the grocery store and stock up. Buy the foods you like and you know prepare you best for running. I buy bananas, sports drinks, water, instant oat meal (though usually brought from home), bagels and spread, peanut butter and jelly, energy bars, etc. Again, you never want to get thirsty or hungry prior to the race. Being stocked will help avoid this. Don't just eat out of nervousness but have food available if you need a snack.

4) Plan ahead for your meal on the night before the race. There are likely many runners plus families coming to the race. Restaurants fill up. Call ahead and find a place you'd like to eat and make reservations. Don't leave your meal to chance. Find a relaxing place and enjoy a nice relaxing dinner. I usually try to eat close to my hotel so I can take a leisurely 10-15 minute walk after dinner. Don't eat too early or too late.

5) You'll likely need to visit the expo to pick up your race number, chip, etc. Enjoy the expo but don't spend all day there. It's too much time on your feet. Browse through it, pick up what you need and get out. The expo is where many runners get dehydrated and hungry so carry fluids and fuel with you to keep this from happening.

6) Race morning will be exciting but you need to plan your morning ahead of time so you just follow the routine and don't have to stress about anything. You'll be keyed up but you shouldn't need to panic about anything. Plan your wake up time to allow for your morning breakfast and digestion. Your marathon-specific long runs have provided ample opportunity to figure out your pre-run routine so follow it. Have a good breakfast, get your bowels empty, get dressed and get to the starting line. Plan all of this out for timing. Count backward from the race start. Have breakfast with you or know where you are going to get it. Stay relaxed. Use your hotel bathroom as much as possible because the portajohns always have a line. Have your gear laid out the night before so you can just go through the motions getting dressed and ready. Keep fluids and easily digestible foods close at hand up until the start.
I always have a banana (they digest easily) with me up until right before the race. If I ever feel that breakfast is 'wearing off', I can have a few bites of banana. I also keep a fluid bottle in hand all the way up the start. I chuck it with a minute or two before the race. I don't constantly drink but just have it in case I feel the need to drink something or wet my mouth. Lining up for the race can be stressful so plan ahead. Know where your corral/pacing area is and how to get to it. (You may want to scout this out the day before the race if the start is close by. Don't think you can arrive 10 minutes before the race and step on the line. Plan ahead and you'll be feeling great because you got into your spot in good time, got a good spot in your area and have your nutritional and fluid needs met. Monitor the weather the rest of the week so you will know how to dress. I always have some 'throw away' gear on hand in case it's cold. You should have a hat, gloves and t-shirt that can be peeled off and tossed aside if not needed or to toss after warming up during the race. You may want to have an old t-shirt available to wear while waiting in your corral.

7) Most runners on most courses are best when they run very even splits. I like to start out a little slower than goal pace for the first few miles to warm up but then settle into goal pace. I always think about running as efficiently and relaxed as possible and don't let your mind think about really racing until 22 miles in the marathon. Remember, what you are doing is not something new to you. You've done this time and time again in training. The race is simply a fun long run with a bunch of other folks along a route with crowds cheering for you. Don't over think things. Just let your body do what it's trained to do. (Get out of your own way!)
Relax in the beginning and get ready to run fast like in your fast finish long runs. Run strong from 22 miles in the marathon to the finish just like you have mimicked in practice. There will be plenty of pacing groups so you should be able to find others who are running your pace. Form some friendships and work together.

8) There will be plenty of fluids on the course. You've had plenty of time to work out your nutrition/hydration strategy for the race. During the race, simply implement it. I usually try to grab a cup as I enter the aid station and another as I exit it. This way, I get two opportunities for fluids since most of it gets spilled. Take your time in the aid stations and get your fluids. Monitor your hydration as you go. If you start to feel full or 'sloshy', skip a station and get the next one. No problem. You know your schedule so just do what's been working for you. In all of this, I never want to try something new. Just do what's worked for you. It's not magic. It's just doing what you have been trained to do.

9) The most important thing to remember is to have FUN! I assume that you run primarily because it's fun. The race must be as well. Don't stress about it or get too caught up in it. Just go there to have fun.
I've also posted two pre-marathon articles on the Running University page of my website. Be sure to scan those as they may be beneficial in your preparations.

Best of luck!
Greg

Visit www.mcmillanrunning.com for more of my articles.

Mr Slow

meathcountysec wrote: »

You saying I'm drunk/hungover???

Ah.....No! I normally quote Higdon and other stalwarts so it should be an honour I quoted you!

digger2d2

JEmily wrote: »

Totally agree, so would a few 10 min miles to start, then settle into 9 min miles work?

I'll be running 8:45 miles until I puke or fall over :pac:

Mr Slow

digger2d2 wrote: »

I'll be running 8:45 miles until I puke or fall over :pac:

I look forward to jumping over you at mile 15

Mr Slow

At this stage not really an LSR but given the Simon Fun Run on Saturday does anyone want to run Sunday instead?

I'd imagine this is probably our last run together before DCM because of the reduced mileage.:(

Curl52

Name|Sessions Completed|Total Miles This Week|Total Mileage To Date|Comments
William72|2|25.2|285.4|2nd 20 miler done |
The Wexican|4|40|328|21 mile LSR done on Sunday, now for the magic of the taper to kick in|
rofno1|2|10|261|20 mile LSR will have to wait til this week!|
boccy23|3|30|343|20 mile LSR was split by the massive showers yesterday but finished it off eventually. Missed a session due to work as well.|
brophya2007|3|35|379.4|Feeling sluggish this week.|
beamgirl|||274||
michellemuncher|3|29|258|I didn't do as much as I would have liked, didn't want to push it too much after being sick. Anyway, got in my 20 mile run which went very well except for getting a blood blister. Did it in 3:38|
RayCun|4|39|467.1|Last 20 down, it's taper time|
littlebug| 4|40|373.2|very happy with 20 miler and equally happy to be into taper time!|
meathcountysec|3|30.43|536.63|20 miler done|
DigiJem|4|39|314|Good week, very happy to get the 20 done|
D Chief|4|40|323|Did 21 miles on Saturday. Found it very tough towards the end.|
digger2d2|4|36|428|Was stiff (easy JEmily) after the 20 mile yesterday but fine today....|
Curl52|3|32|464|Delighted to get my LSR of 20miles done, I did find it tough though, gave myself a hard route so would not have said no to a lift at 18mile mark but got through it|
ilovetorun |4|36|340|Delighted to have the last 20m done,cant believe we're all nearly there. Roll on the taper!|
James Howlett|||377||
RallyRunner|3|35|381.1|Happy to have got the 20 miles done (my only one). Found it a struggle at the end|
corked| | |273.65| |
Milosh|4|41|393|So good to get a 21 mile run in. I ran it in 3hrs 2 minutes I felt great until the last mile so I'll have to look at one extra get in on the day|
RubyK|5|28.9|473.54|A bad week for me, with no LSR done. I'm not ready to taper :eek:|
The_Dazzler|||||
JEmily||27|245|I'm back and am feeling very good. Only thing about a week off is my taper will seem like work, so happy days for me, the rest of you are going to go mad:p|
Mrslow|3|33|278.8|Roll on taper, can't believe it's only three weeks to go|
marrona|4|40.23|433.72|great run x 4 incl. first and only 20miles (only 75% of the distance! :eek:)|
Agent J|||139| |
mprop|||||
nachoqueen|||||
Lad GAGA|4|40|c466|Last of the long runs, we're nearly there (yet)|
BrokenMan|5 |42.75|585.64|All the hard work done (I hope)|
Perkina3|3|31| 500| 15 miler was nice this week... I cut 5 mins off my time and I reckon that I coulda done 20 miles in a sub 3 hour time....Maybe round 2:55 - 2:57 which I was chuffed bout that... nice chilled out recovery run and then a hard and fast 4.2 mile in 28.5 mins. Problem was felt exhausted in the days leading up to my LSR so I am a bit worried bout exhaustion |

chinguetti

mrslow wrote: »

At this stage not really an LSR but given the Simon Fun Run on Saturday does anyone want to run Sunday instead?

I'd imagine this is probably our last run together before DCM because of the reduced mileage.:(

Myself and grimgerben are doing 13.1 miles on Sunday and as always, all are welcome at 9am if that suits.

I'm doing 12 the following Saturday but everyone's plans are different.

Might be an idea for everyone to try and meet up the Saturday morning before the big day for 3 miles in the Park:D

digger2d2

mrslow wrote: »

I look forward to jumping over you at mile 15

I'm on the ground, dizzy, empty, distraught, above me I see two blue knee bandages pumping like pistons moving quickly away from me, followed closely by the nauseating smell of Brandy 'n' Baileys as the Cill Dara Mara woman hops by on the good leg, pausing only to steal my vest, leaving me with nothing but my disappointment and the body of a twenty year old......;)

xebec

JEmily wrote: »

Totally agree, so would a few 10 min miles to start, then settle into 9 min miles work?

If you're going for sub-4 then 10 min miles even for a few miles is too slow. Best advice from all over is even paced throughout, so if you feel like taking it easy I wouldn't be going any slower than 9:20 for the first 3-4 miles. Better still to stick with the pacers going roughly 9:09...

You should have no problem with even pacing the whole way around. There will miles that are a little slower and a little faster but in general it's better to keep the pace even.