Dublin Marathon 2012 - Mentored Novices Thread

Steroo

Younganne wrote: »

You can't miss the pacers they have big balloons attached to them that will be high about their heads with the time printed on them... they will run evenly timed miles to bring you home just under the time ie 4hr pacers will bring you home in 3.59.XX, 4.30 home in 4.29.xx, 5hr home in 4.59 etc, most people try to finish just in front of the pacers!!
So the benefit of running with the pacers is that you won't start out too fast(unless you are with the wrong pace group), they will give help, supportand encourage and a wealth of their knowledge & experience along the way, they will lightening the atmosphere and make for a much more enjoyable run all round. and if you are doing well coming in nearer the end, they will encourage you to go ahead or encourage you to stick with it if finding it difficult or fighting your inner demons:D

Regarding your shins you should really be getting shin splints this far into the training unless you have missed a good bit and aretrying to catch up and increasing the mileage too face.

Now I'm not giving medical advice but i had a similar pain recently to shinsplints in my shin and it turns out to be a problem with my calf so the muscle is pulling on the shin bone..go to Physio and get it checked...

Thanks for that! pacers sound like a great help, i'm going to do my best to stick to the 4HR Pacer so. Do they slow up at all for water stations or anything?

Thanks for the shin advice, not catching up or missing runs really. Just started hitting my calves hard with 'the stick' so maybe it's a knock on effect. the Calves feel a lot looser today I must say.. jeebus it's pain using that thing on the tight bits!

Mr Slow

StephenRooney wrote: »

Thanks for that! pacers sound like a great help, i'm going to do my best to stick to the 4HR Pacer so. Do they slow up at all for water stations or anything?

They don't slow or stop, their job is to run even splits and finish 30 seconds below their target time.

Just to clarify something, they are trying out backpacks with flags instead of balloons for the series half, if they work out they'll use them in the marathon. Last year they lost a lot of balloons in the park with the trees.

Pacing Mule

Going to grab me a Stick - legs are so tight these days I think I really need one ASAP.

Can they be bought in the likes of Elverys ? or can anyone recommend a store to get one over the weekend ? (Dublin area)

Seems to be a few versions - saw an American website with an actual Marathon Stick. Again any advice on this much appreciated.

menoscemo

StephenRooney wrote: »

Thanks for that! pacers sound like a great help, i'm going to do my best to stick to the 4HR Pacer so. Do they slow up at all for water stations or anything?

We are human so we do have to also grab water for ourselves, but since it is handed out in Bottles at DCM there is no need to stop and drink it or anything. The odd time there is a bottleneck at the waterstations though (especially the first few) and you can't do anything but slow down a bit.

Mr Slow

Pageant Messiah wrote: »

Going to grab me a Stick - legs are so tight these days I think I really need one ASAP.

Can they be bought in the likes of Elverys ? or can anyone recommend a store to get one over the weekend ? (Dublin area)

Seems to be a few versions - saw an American website with an actual Marathon Stick. Again any advice on this much appreciated.

Base2Race Ballymount!

tang1

Mr Slow wrote: »

Base2Race Ballymount!

Defo getting commission!!

Walkedit

Hi, a bit of catch up posting, was on hols (Spain daytime temp 35+) from 18-30th Aug, followed by Biz trip starting early 2nd Sept to Oslo for 4 days. There wasn't any easy internet on hols and I couldn't access thread so I'm only read up to page 183 so far! I was late starting training so felt I had to keep all going on hols to not screw up chances for DCM ‘12.

Started well and did LSR 14m early morning on 18th before heading to airport in PM. That was my longest run ever, it went well but very tiring and some chaffing I'd not had before which happily seems to have passed now. After 14m was step back while in Spain so that made it easier, ran in early AM as I do at home but to escape heat, distances were very approx (I think I skimped a bit) and it was great to be running somewhere different. I'm not a drinker so that holiday aspect wasn't a problem.

Was delighted that next longer LSR was to be after I git home but then I had to go away immediately, didn't want to use family time on the Sat when I normally do LSR so brought the gear on the road again. Mapped out a route in Oslo (http://www.mapmywalk.com/routes/view/131201095) and it's a fantastic place to run. There is a lovely area called bygdoy ( not sure these links will work ? http://en.wikipedia.org/wiki/Bygd%C3%B8y ). Headed off thru city from hotel, all along amazing waterfront/boats so many boats!! At Bysdoy it's like fields and cows and beach all so close to town. I had no real idea which way to go so I discretely tailed another group of joggers for a few KM to "Paradise beach". Had to stop to admire the scenery then headed off again on a random circuit. After a bit more I wasn't sure where to head next so I approached three joggers taking a breather and after some chat in their near perfect english I got invited (Well really invited myself and they said YES!) to join their run. It was great as I normally train alone. We went 6km together . Then two decided they were done while the remaining one wanted one more loop - so naturally I tagged along again. Going along there was some limited chats about running etc (passed the talk test), turns out my new friend is doing a HM on 15th Sept same day as Dublin but in the mountains and last time out two years ago finished in 1:59, now I know just why her pace is wilting me. As we came to a small hill they said that they'd be running it and that I should just do my own pace they'd wait at top. I thought I'd try to keep up but was wiped out halfway and walked to the top. When we finished the loop I had mapped out a few more miles to make the 15m but my new mate was taking the bus back to town centre and I decided it'd be rude not to do likewise, ... and there was also the tiredness that had overtaken me from 5am start and hardest run of my life. I got escorted back to my hotel and bid a fond farewell to my new buddy, then shower and get ready for dinner with sensible work colleague who'd slept for the afternoon.

I could feel it in the legs Monday and turned off the 6am alarm Tues morning but by evening with our work finished in Oslo I was ready ti hit the roads again. I went back to Bygday and did two loops - including running up that damm hill! (Roebuck Rd I’m ready- NOT) I wasn't going to let it beat me. I’d brought a towel from the hotel on a whim and braved a mid run ice bath in the fjord which was amazing. Actually there wasn’t any ice of course and it wasn’t any colder then Irish Sea but it felt brave!
Now I’m home and have been out once for 3m run yesterday which went well 33 mins, my usual pace is 12 mpm.
Saturday is looming with a new LSR max distance @16m, previous longest was 14m on 18th and bus shortened 15m in Oslo, all to be followed by the HM a week later. I guess I’ll find out if I did enough in my travels to keep the wheels on the wagon! Here’s hoping

Sorry for rambling on but I missed my daily Boards fix – it’s good to be back

Mr Slow

tang1 wrote: »

Defo getting commission!!

Just supporting a great bunch of guys!

tang1

Mr Slow wrote: »

Just supporting a great bunch of guys!

Agree 100% there.

Deedee2012

tang1 wrote: »

Mr Slow wrote: »

Just supporting a great bunch of guys!

Agree 100% there.

When I bought my foam roller there the guy behind the counter asked if I wanted a demo, he spent a good ten minutes showing me how to foam roll every conceivable muscle, that's service.

career_move

'Bygdøy is one of Norway's oldest cultural landscapes with a rich history. Bygdøy has beautiful parks and forests and some of Oslo's most popular beaches, including the Huk ordinary and nudist beach.'

Is it any wonder you enjoyed your run so much? :eek:

Younganne

aussie123 wrote: »

Here is info

what was your last week of running mileage wise = 37 Miles
what was your LSR mileage at = 13 Miles
how many runs= Per Week 4-5
when exaclty was it 20th July

If you are heading out for this weekend, frid Sat & Sunday...do (miles) 3, 5, 8(LSR)or something similar but i wouldn't go doing any really long runs yet...

next week is stepback week so this will work to your advantage to get a chance to catch up , so 5, 8, 5, 12miles and see how you are feeling then...
then there will be 5 weekend for long runs so you should be able to get up to 18m anyway...

aussie123

Younganne wrote: »

If you are heading out for this weekend, frid Sat & Sunday...do (miles) 3, 5, 8(LSR)or something similar but i wouldn't go doing any really long runs yet...

next week is stepback week so this will work to your advantage to get a chance to catch up , so 5, 8, 5, 12miles and see how you are feeling then...
then there will be 5 weekend for long runs so you should be able to get up to 18m anyway...

Jesus thanks alot for the advice. Greatly appreciated

Murph_D

29k LSR done today, finished for the week due to weekend travelling. Next week will be challenging trying to do the midweek runs in Greece...

Good run today though - headed out to Howth Head and around it. Quite a climb (124m highest point) so hopefully that will stand to me. The uphill section (from close to sea level at Sutton) was pretty gradual, over 4.3km with a couple of respite areas. Downhill grade was much steeper, back to sea level in just over 2.3km, too steep for comfortable downhill running in fact. Still, I was glad I didn't do it in the other direction!

Averaged 6.07 per km, same as the much flatter LSR last week, so happy about that. Plus, most importantly, still injury free.

irlirishkev

murphd77 wrote: »

29k LSR done today, finished for the week due to weekend travelling. Next week will be challenging trying to do the midweek runs in Greece...

Good run today though - headed out to Howth Head and around it. Quite a climb (124m highest point) so hopefully that will stand to me. The uphill section (from close to sea level at Sutton) was pretty gradual, over 4.3km with a couple of respite areas. Downhill grade was much steeper, back to sea level in just over 2.3km, to steep for comfortable downhill running in fact. Still, I was glad I didn't do it in the other direction!

Averaged 6.07 per km, same as the much flatter LSR last week, so happy about that. Plus, most importantly, still injury free.

Fair play. Tough route. I did it the opposite way a while back. Wouldn't fancy coming down that hill.

Steroo

murphd77 wrote: »

29k LSR done today, finished for the week due to weekend travelling. Next week will be challenging trying to do the midweek runs in Greece...

Good run today though - headed out to Howth Head and around it. Quite a climb (124m highest point) so hopefully that will stand to me. The uphill section (from close to sea level at Sutton) was pretty gradual, over 4.3km with a couple of respite areas. Downhill grade was much steeper, back to sea level in just over 2.3km, to steep for comfortable downhill running in fact. Still, I was glad I didn't do it in the other direction!

Averaged 6.07 per km, same as the much flatter LSR last week, so happy about that. Plus, most importantly, still injury free.

Well done on that route, always wanted to run around it! how long did it take for that lap roughly? I'd be afraid the hills would upset my calves maybe! long gradual climb to start. fair play

sayno

Ran 21.5 km through woods in Cong and Clonbur early this morning. Quite warm about 18 degrees but the trees gave good shelter from the sun and I had a drinks bottle left at a spot I kept on looping by. Strange to think I am doing (slightly) longer than a half marathon as a training run, with more miles to come in the next few weeks. Took it nice an easy and finished in 2.17 which is about a minute a km slower than my marathon pace. Do I need to go a bit slower for the longer runs that are coming up??

Again I have to say the camaraderie and counselling on these boards is a great source of support. Thanks again

tang1

murphd77 wrote: »

29k LSR done today, finished for the week due to weekend travelling. Next week will be challenging trying to do the midweek runs in Greece...

Good run today though - headed out to Howth Head and around it. Quite a climb (124m highest point) so hopefully that will stand to me. The uphill section (from close to sea level at Sutton) was pretty gradual, over 4.3km with a couple of respite areas. Downhill grade was much steeper, back to sea level in just over 2.3km, to steep for comfortable downhill running in fact. Still, I was glad I didn't do it in the other direction!

Averaged 6.07 per km, same as the much flatter LSR last week, so happy about that. Plus, most importantly, still injury free.

Ran that loop once a week, good hill training.

jinxremoving

Heading to the Physio this evening, still having ankle pain after a fall on monday evening. hopefully its nothing too serious. would be devastated if a pothole in a park puts me out at this stage

career_move

Fingers crossed for you jinx

tang1

jinxremoving wrote: »

Heading to the Physio this evening, still having ankle pain after a fall on monday evening. hopefully its nothing too serious. would be devastated if a pothole in a park puts me out at this stage

Best of luck jinx.

joe40

Hi everyone

Hope training is going well and for people on HH1 anyone looking forward to 16 miles this weekend. I previously used my car to measure distances for runs but at this stage I can't afford the diesel!!!!

In some recent posts there was mention of hills and this is of interest to me. From the DCM website it appears the marathon route is fairly flat so is there any point in having hills in the training runs if there will be no hills in the actual race. Where I live I would have absolutely no problem finding routes with hills in fact finding long enough flat routes is an issue. I was not sure however if the extra effort that hills involve would have a corresponding benefit in a fairly flat marathon. Is there also an increased risk of injuries when running either uphill or downhill??

Anyway just a thought and good luck again to everyone.

Murph_D

StephenRooney wrote: »

Well done on that route, always wanted to run around it! how long did it take for that lap roughly? I'd be afraid the hills would upset my calves maybe! long gradual climb to start. fair play

From Sutton Cross, anticlockwise around Howth (via the main roads - Carrickbrack and Thormanby) back to Sutton Cross is about 10.6km. Took me just over 65 mins, so about 6.08/km for that section.

http://connect.garmin.com/activity/219783499

lrak

joe40 wrote: »

Hi everyone

Hope training is going well and for people on HH1 anyone looking forward to 16 miles this weekend. I previously used my car to measure distances for runs but at this stage I can't afford the diesel!!!!

In some recent posts there was mention of hills and this is of interest to me. From the DCM website it appears the marathon route is fairly flat so is there any point in having hills in the training runs if there will be no hills in the actual race. Where I live I would have absolutely no problem finding routes with hills in fact finding long enough flat routes is an issue. I was not sure however if the extra effort that hills involve would have a corresponding benefit in a fairly flat marathon. Is there also an increased risk of injuries when running either uphill or downhill??

Anyway just a thought and good luck again to everyone.

Am open to correction, but I can think of a number of hills on the DCM route; one I think is around the Rotunda Hospital on Parnell Sq W, a steep one in Chapelizod, through Milltown v and Roebuck Road towards Fosters Ave.
I would include hill training, good to strenghten up the legs and prepare up for the big day.

joe40

lrak wrote: »

Am open to correction, but I can think of a number of hills on the DCM route; one I think is around the Rotunda Hospital on Parnell Sq W, a steep one in Chapelizod, through Milltown v and Roebuck Road towards Fosters Ave.
I would include hill training, good to strenghten up the legs and prepare up for the big day.

Thanks for that, that is interesting. The DCM website describes the course as "Largely flat" so I was probably wrong to assume a totally flat course. I am actually familiar with parnell square but have no idea what chapelizod is like. I would actually be nice to get a few runs on parts of the route but unfortunately living in Donegal that is not really an option.
Anyway i will get a route planned with a few inclines for tomorrow's run - thanks again.

Runchick

Just back from physio, I have a sprained ligament just under my ankle. No running for 7 to 10 days...ideally it would take 6 weeks to heal but we're gonna try to get me through DCM, so the plan will be to build up slowly and only do 2 more really long runs - one 16 and one 20 mile before the big day, gulp:-(

The culprit could be my new runners. Totally wrong for my foot type. Although they are the same type of structured runner I was using before, physio reckons the old ones had lost most of their structure by the time I was doing the really long runs so didn't matter.

Anyone who hasn't had their shoes properly fitted please please consider doing so. I was definitely in the camp of thinking any shoe will do but have learned the lesson now.

My DCM dream is hanging by a thread and I definitely won't be chasing an amazing time if I do make it! Good luck with the LSRs this weekend, when it gets tough just remember it could be worse, you could be injured;-)

tang1

Runchick wrote: »

Just back from physio, I have a sprained ligament just under my ankle. No running for 7 to 10 days...ideally it would take 6 weeks to heal but we're gonna try to get me through DCM, so the plan will be to build up slowly and only do 2 more really long runs - one 16 and one 20 mile before the big day, gulp:-(

The culprit could be my new runners. Totally wrong for my foot type. Although they are the same type of structured runner I was using before, physio reckons the old ones had lost most of their structure by the time I was doing the really long runs so didn't matter.

Anyone who hasn't had their shoes properly fitted please please consider doing so. I was definitely in the camp of thinking any shoe will do but have learned the lesson now.

My DCM dream is hanging by a thread and I definitely won't be chasing an amazing time if I do make it! Good luck with the LSRs this weekend, when it gets tough just remember it could be worse, you could be injured;-)

Sorry to hear that Runchick, at least all is not lost. Do as the physio said and get yourself properly fitted runners and please god you'll reach DCM start line raring to go.

menoscemo

joe40 wrote: »

In some recent posts there was mention of hills and this is of interest to me. From the DCM website it appears the marathon route is fairly flat so is there any point in having hills in the training runs if there will be no hills in the actual race. Where I live I would have absolutely no problem finding routes with hills in fact finding long enough flat routes is an issue. I was not sure however if the extra effort that hills involve would have a corresponding benefit in a fairly flat marathon. Is there also an increased risk of injuries when running either uphill or downhill??

As marathons go Dublin is largely flat. there are a few inclines on the course but nothing too tough. The Hill at Roebuck Rd gets a lot of attention but in reality it is a slight incline no more than 400m long. If you ran it at the start of your run you would barely notice it, the fact that it comes after 20 miles in the marathon makes it a whole lot tougher than it normally is.

I think it is always a good idea to include Hills in your training. Running uphill especially builds muscles in the legs (like doing weights) and will help prevent injuries in the long run. Plus if you run big hills in training, little ones in races seem much more manageable.

I am training for Berlin Marthon which is pncake flat but I would still make sure to run up hills in training a few times a week.

Trampas

Runchick wrote: »

Just back from physio, I have a sprained ligament just under my ankle. No running for 7 to 10 days...ideally it would take 6 weeks to heal but we're gonna try to get me through DCM, so the plan will be to build up slowly and only do 2 more really long runs - one 16 and one 20 mile before the big day, gulp:-(

The culprit could be my new runners. Totally wrong for my foot type. Although they are the same type of structured runner I was using before, physio reckons the old ones had lost most of their structure by the time I was doing the really long runs so didn't matter.

Anyone who hasn't had their shoes properly fitted please please consider doing so. I was definitely in the camp of thinking any shoe will do but have learned the lesson now.

My DCM dream is hanging by a thread and I definitely won't be chasing an amazing time if I do make it! Good luck with the LSRs this weekend, when it gets tough just remember it could be worse, you could be injured;-)

Sounds similar to what I had. I notice pain moved around a bit end up top of foot was sore. Mine wasn't to bad and I could keep running on it but need to do RICE on it though along with exercises.

Steroo

joe40 wrote: »

Thanks for that, that is interesting. The DCM website describes the course as "Largely flat" so I was probably wrong to assume a totally flat course. I am actually familiar with parnell square but have no idea what chapelizod is like. I would actually be nice to get a few runs on parts of the route but unfortunately living in Donegal that is not really an option.
Anyway i will get a route planned with a few inclines for tomorrow's run - thanks again.

If you go onto YouTube you can watch a video of the route & you'll spot a few hills.. worth watching anyway!

http://www.youtube.com/watch?v=lsDbeA3EFa8&feature=youtu.be