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Dublin Marathon 2012 - Mentored Novices Thread
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Hi guys, my situation is slightly different. 25 days ago i did 21.5 miles in 3 hours comfortable. Everything was going great. Then i got floored with a virus and to cut a long story short and many antibiotics later today was my first run since then. 7 miles no drama but i have no intention of tapering down now but don't want to do too much either. I am bricking DCM due to the long lay off. I was aiming for 3.30 but i figure thats out the window now. Can anyone help with the next 2 weeks training. I was thinking 2x 7 miles tomorrow. Morning and evening. 13 Wed, and 18 Fri/Sat. then maybe 2 x 10 following week....Am i crazy. Thanks.
Take a chill pill
If you do as planned above you will likely get another injury.
I'm just back from 3 weeks off myself. You'll only take a week to get rid of the rust. Have a normal week this week and maybe try 16 at the weekend. If it feels good push it to 18 at a stretch then take the week before the marathon very easy.
Assess how you feel after the long run at the weekend and if you have to drop your target a little so be it.0 -
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Hi Guys,
I know lots of you are tired at the moment and some of you are starting to feel refreshed but here are a few pointers. I know i have said some of it before but no harm in reiterating it
this is taper time and this means that people will start panicking about the marathon and if they have enough training done etc.
In the last two weeks before the marathon, nothing you can do will make yourself any fitter. Your aerobic capacity, ability to burn fat, basic muscle strength, none of this is going to get any better. All you can do in this period is recover - let your muscles rebuild after the exertions of the training program, let your energy stores get back to normal.
Remember, all your runs should still be done at the normal pace and the long runs should still be run at LSR pace. Don't start running faster because you're runningshorter distances.
So in Taper -less is more.
Now I know I have being saying that the first marathon is all about the experience but it isa good idea to have a target finish time. The best way to run a marathon is to run a consistent pace from the first mile to the last - or even slightly faster in the second half of the race. You don't want to go out too fast at the beginning. You can't 'bank' time in the first half of the race - it will cost you more time in the second half. You should run at the same speed from the start. It will feel easy at the start, but it's supposed to.
There are a few different ways to estimate your finish time
the McMillancalculator - enter your time from another race and it will estimate a marathon time ( but for a first marathon, this is unrealistic, for most)
take your half marathon time, double it, and add 10%
multiply your 10k time by 5
multiple your 10 mile time by 3
These are all just estimates. Your time on the day will depend on how well you've trained, how motivated you are, and the conditions of the race.
Since this is your first marathon, you should be a little conservative. You will have plenty of other races where you can chase your best possible time, using what you've learned from this race. For your first time out, try to enjoy yourself - which may mean running a few seconds per mile slower than you think you're capable of.
There will be pace groups running at 3.00, 3.15, 3.30, 3.45, 4.00, 4.15, 4.30,and 5.00. Running in one of these groups can help you keep your pace controlled in the early miles, and maybe drag you along through the tougher miles. Or you can run at your own pace, marking time with your own pace band.
So, what's your target time?
Just to reiterate that McMillan is optimistic for the marathon, especially for your first. 2 x your half time plus 10% is more realistic
Work out what your target time is, and plan to run, from the start, at the pace that will see you hit your target time. Don't plan to run faster at the end, because you might not be able to. Pick the pace that, if you run consistently from start to finish, will get you to your target. For some of you this will be the LSR pace you have been running at for the past few weeks. This is fine, you know you will be able to do this.
On the day itself, keep that consistent pace up until at least 20 miles. At that point, if you feel good and if you feel you can, start to speed up slightly. But any time you save here is a bonus. It means you get in 2 minutes under your target rather than30 seconds under. You should not rely on this fast finish, because it mighttake everything you have to hold on to your regular pace
To save exploding head problems on race day itself, everyone should print out a pace band (or get one from the pacers' stand at the Expo, if you are running one of those times)
A pace band is a ribbon of paper that you wrap around your wrist (covered in sellotape so it doesn't disintegrate in sweat) If you print a pace band for four hours, for example (and in miles, since Dublin has mile markers) it will say
Mile 1: 9.09
Mile 2: 18.18
Mile 3: 27.27
and so on.
Every time you get to a mile marker you look at your watch and look at yourpace band, and you can see if you are on target or not. No need for any complicated multiplication (trust me, it will feel complicated), just compare the time on your watch to the time on the pace band.
The make or break miles in a marathon are miles 1 - 6. It is very easy to get caught up with the excitement and adrenalin on the day that you burn off way too much energy and pay for it in the last 10K.
Miles 18-21 are where you realise that you were going too fast in miles 1-6 It's where people drop off the pace/start walking/give up, but the damage was done earlier. Don't be one of those people....;) Keep believing in your ability to get comfortably around and you will!!!0 -
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Great advice Anne.
For those of you printing pace bands, these are normally also available at the expo at the 'meet the pacers' stand.
If you are using a pace band and GPS, bear in mind that the course is very crowded (you all saw that video right?) so you will likely run more than 26.2 miles according to your GPS watch. Most likely you will run 26.4-26.5 miles so pace off the mile markers rather than the distance on your Garmin.
That said some of the mile markers are a bit out. In DCM the 1 mile marker is well before a mile (about 0.85 miles) and for some reason the 2 mile marker is longer than 2 miles (likely down to there being nowhere else to 'plant' the markers in the ground) so don't panic. Once you get into the park around mile 5/6 the mile markers start to even out.
If you are following a pace group though just don't worry about it, let the pacers do the maths 0 -
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There'd be some 'interesting' dance moves that day after everyone's legs seize up... I'm thinking the 'robot' is the best approach
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Ran my 20km LSR this morning in the pissing rain. It was cold and miserable and my legs never warmed up. My lovely 2 month old Samsung Galaxy S2 phone that I use to run Runkeeper for my runs got soaked even though I had it sealed in a plastic bag in the pocket of a rain jacket. I'll be lost without Runkeeper. I'm now trying to install Runkeeper on a 4 year old Nokia 5800. Fingers crossed I get in working by Tuesday evening for my next run.
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I've made out my hydrating stratgey below for the marathon and calculated the calories I'll be consuming during the race with my total calorie intake at 413. Because we run out of energy (glycogen) around the 20 mile mark how many calories should we be consuming during the race. My kinetica gels only have 80cals compared to powerbar 110cals and powerade only has 17cals/100ml compared to lucozade sport 28cals/100ml so is 413cals intake too low for the marathon??
I could change to lucozade sport as I have also used this on some runs but I was going with powerade due to the added electrolytes but will 44 extra cals really make that much difference??
I realise I'm probably over analysing (aka being a bit of an anorak) but I just want to cover all bases.
Tanx.
HYDRATING STRATEGY
MILE STATION INTAKE CALORIE INTAKE
3 Water Powerade (100ml) 17
6 Water Gel & Water 80
9 Water & Sports Powerade (100ml) 17
12 Water & Sports Gel & Water 80
15 Water Powerade (100ml) 17
17 Water Gel & Water 80
18.5 Water & Sports Spar Sports Drink (100ml) 25
21 Water Gel & Water 80
22.5 Water Powerade (100ml) 17
25 Water Water
Total 4130 -
Mornin’ all, can you believe this time two weeks, we’ll be on the way… gulp :eek:
Bit of a disaster of a weekend, not babysitting wise, returned all 4 children to my sister in one piece and nary a scratch on them, and I even managed to leave without kidnapping the cherubic 5 month old!
No, disaster running wise, I had already missed one 5 mile run last week due to being tired after the 20 miles on Sunday, but I was all ready to head out for 12 miles yesterday morning, when my stand in babysitter had an emergency and I couldn’t get out! I didn’t get home last night til 9pm, and after the weekend of babysitting and a 3 ½ hour drive home, I just couldn’t summon up the energy at that stage. So the princely total of miles run last week is 9
Now, I know it’s a terrible idea to carry forward mileage at this stage, so, I have two options, the first is just forget about the missed runs and move on and finish the programme, or the second is to push all my runs out by one day. So do the 12 miles this evening, then the 3 short runs Wed/Thurs/Fri and then do my 8 miles next Monday instead of over the weekend.
Is this just taper madness even thinking about it? I don’t get home til 6.30 this evening, so 12 miles would involve a lot of slogging round in the dark, but as someone said last week, you have to pay the ferryman!
So what do you think? Forget about it at this stage, or try and fit it in?0 -
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Mornin’ all, can you believe this time two weeks, we’ll be on the way… gulp :eek:
Bit of a disaster of a weekend, not babysitting wise, returned all 4 children to my sister in one piece and nary a scratch on them, and I even managed to leave without kidnapping the cherubic 5 month old!
No, disaster running wise, I had already missed one 5 mile run last week due to being tired after the 20 miles on Sunday, but I was all ready to head out for 12 miles yesterday morning, when my stand in babysitter had an emergency and I couldn’t get out! I didn’t get home last night til 9pm, and after the weekend of babysitting and a 3 ½ hour drive home, I just couldn’t summon up the energy at that stage. So the princely total of miles run last week is 9
Now, I know it’s a terrible idea to carry forward mileage at this stage, so, I have two options, the first is just forget about the missed runs and move on and finish the programme, or the second is to push all my runs out by one day. So do the 12 miles this evening, then the 3 short runs Wed/Thurs/Fri and then do my 8 miles next Monday instead of over the weekend.
Is this just taper madness even thinking about it? I don’t get home til 6.30 this evening, so 12 miles would involve a lot of slogging round in the dark, but as someone said last week, you have to pay the ferryman!
So what do you think? Forget about it at this stage, or try and fit it in?
18 weeks x 4 days training p/w = 72 runs, you've missed 1
, forget about it and move on, the work is done, taper is just about fine tuning and recovery. Best of luck. 0 -
Thanks Mr Slow, well i've missed a bit more than one, but have stuck 98% to the plan18 weeks x 4 days training p/w = 72 runs, you've missed 1, forget about it and move on, the work is done, taper is just about fine tuning and recovery. Best of luck.
It's definitely taper madness, I was awake during the night figuring out how I could cram the missed runs in! Could be a long 2 weeks!0 -
Hands up....i said that....but not at 7pm....in the dark......in the middle of taper
Is this just taper madness even thinking about it? I don’t get home til 6.30 this evening, so 12 miles would involve a lot of slogging round in the dark, but as someone said last week, you have to pay the ferryman!
So what do you think? Forget about it at this stage, or try and fit it in?
Listen to Mr. Slow and forget about it.....he is the voice of reason:D:D:D0 -
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