DCM 2014: Mentored Novices Thread

Mimojo · 15-09-2014 3:37pm

avfc1874 wrote: »

Hi has anyone tried yoga or Pilate's. I want to try something to increase my flexerbility especially in the legs and hips after my longer runs. I can't try both as classes are starting on the same day anyone who has tried either and could give me their opinions would be great thanks

Plus one for Pilates, I have done both in the last few months. Yoga is really relaxing & get some deep stretching done, whereas Pilates has a real focus on increasing core strength & feels like a tougher workout. Although I really enjoyed yoga I feel like I got a lot more out of pilates & could really feel the benefits for running

Eigeen · 15-09-2014 3:41pm

Good week under the belt.

A leggy 5 miles on Tuesday following the Dingle half, a fairly tough 8 miles at pmp on Wednesday and another heavy 5 Thursday. Drafted in to play a GAA match on Saturday unexpectedly and ended up playing an hour at midfield.

Wasn't confident heading out on my LSR yesterday which should have been 18 on Saturday. Took it mile by mile and was delighted in the end to get 18.2 miles under the belt. Legs like lead now mind!!

avfc1874 · 15-09-2014 3:43pm

Mimojo wrote: »

Plus one for Pilates, I have done both in the last few months. Yoga is really relaxing & get some deep stretching done, whereas Pilates has a real focus on increasing core strength & feels like a tougher workout. Although I really enjoyed yoga I feel like I got a lot more out of pilates & could really feel the benefits for running

That's two to one in favour of Pilates, I'll have to make a choice. Thanks

adrian522 · 15-09-2014 4:44pm

Was off work today, just as well as I was up past 5am watching American Football and drinking excellent craft beer. Good night only let down by dismal 49ers performance.

Anyway, 5k pace session today was tough.

3 x (800m/600m/600m) with 90 secs recovery and 5 mins between sets for a total of 10 miles. Second time doing this session, it's tough as you are essentially doing 6k @ 5k pace.

All the rest of my running this week will be easy in preparation for Saturday.

adrian522 · 15-09-2014 5:24pm

How many of us are doing this half on Saturday? Surely enough for a table!

There is a link to track athletes out on the course, not sure how many checkpoints they have but it should be fun for those sitting at home to see how the rest of us are getting on.

The tracking link is here:

http://track.rtrt.me/e/TDL-DUBLINHALF-2014

Username|Current PB|Target Time|Bib|Actual Time
Adrian522|2:02:23|1:45:00|3268||
Casey78|2:04:46|1:59:59|2866||

Casey78 · 15-09-2014 5:49pm

On my phone so can't work out how to update that table.
If someone would be so kind to do it for me please!
Current PB 2:04:46
Will be happy to break 2hrs so target time 1:59:59
Bib number: 2866

adrian522 · 15-09-2014 5:56pm

Casey78 wrote: »

On my phone so can't work out how to update that table.
If someone would be so kind to do it for me please!
Current PB 2:04:46
Will be happy to break 2hrs so target time 1:59:59
Bib number: 2866

Updated!

SeanPuddin · 15-09-2014 5:58pm

adrian522 wrote: »

Surely enough for a table!

Some man for the tables!

Corrib man · 15-09-2014 7:06pm

Best of luck to you all on sat at the half, have to work so missing out, tough enough finish so save a bit for that.

Wubble Wubble · 15-09-2014 7:18pm

Username|Current PB|Target Time|Bib|Actual Time
Adrian522|2:02:23|1:45:00|3268||
Casey78|2:04:46|1:59:59|2866||
Wubble Wubble |1:37:07|1:37:06

Might as well aim high, even though training has been beyond useless most of the time, as I will not be racing DCM, and will only really be ticking over between this race and the Clontarf HM at the end of November. Plan at the moment is to start with 1:40 group and see if I can push on down the hill. Plus sticking my neck out here might give me an extra incentive to fight, even if it's not going well. I haven't got my bib number yet...

Ososlo · 15-09-2014 7:34pm

Mimojo wrote: »

Just a query on pacing for DCM. My LSR this weekend was 20 Miles in 3 hrs 40min, so average pace of 11min/mile. When I input this into the McMillan Calculator it is giving a marathon time of 4:54. I dont really have a clue of what to actually aim for on the day, but was kind of thinking 4.20/4.30 ish, but maybe my calculations are completely out? LSR on Saturday was tough going, I felt like I could have managed another mile or two, but another 6 was def going to be a tall order! I know I have read on here that on the day as it is a race with so many other people & supports your pace will be a bit faster, but is 4:30 too ambitious?

I am doing the HM on Saturday & again not too sure what to aim for. My time at the Frank Duffy was 1:32, so was hoping that I could do the HM in under 2:10ish, would hope to be a bit quicker. So that is where I was getting the 4:30 prediction for, but I am prob way off!

McMillan give you 2:02:43 for the Half based on your recent 10mile and you'll have made some improvements since then. His predictions are quite good up to the half marathon distance. I don't think you should chose your marathon pace yet. See what happens Saturday. One step at a time;) You should easily get your sub 2:10. Best of luck!!!

KillianByrne · 15-09-2014 7:38pm

Username|Current PB|Target Time|Bib|Actual Time
Adrian522|2:02:23|1:45:00|3268||
Casey78|2:04:46|1:59:59|2866||
Wubble Wubble |1:37:07|1:37:06
Killian Byrne |1:53:xx|1:49:59|1706

Ososlo · 15-09-2014 7:42pm

ciaranmac wrote: »

Only got three runs in but I got something from each of them.

Tuesday - 11.9k pace run, felt good so I pushed it a little and ran 10k in 63:03 - faster than I've raced that distance.

Friday - 6.5k intervals, sprints and hills.

Sunday - Another milestone - 34 km in 4:25. I took the opportunity to try out pretty much everything I planned on doing at DCM.
- 2 types of gels, High5 and Kinetica. Neither gave me the trouble I was afraid of
- Wore the singlet the Irish Cancer Society sent me and it chafed a bit - even with Vaseline I might have to wear something under it.
- I got a water belt during the week so I gave that a try. Found it very handy but due to the heat I ran out of water.

I ran 4 laps of 8.5 km so I was able to pick up more water (till it ran out) and food from the car. Near the end when I had no water left a nice lady came out from her house and handed me a pint glass of clear, refreshing water and it never tasted as good

Overall I didn't find it as tough as the 31km I did last week, though the last bit was hard. I think the gels made a big difference.

If that singlet doesn't suit you, I don't think you should feel you have to wear it. I got one from Pieta House last year and it just didn't suit me, it was too heavy so I decided not to wear it. It's up to you but just make sure whatever you wear is 100% comfortable on the day.
Well done on the recent training and practicing all the practical stuff for race day. You can't be too prepared! Best to have everything possible under your control on the day:)

Ososlo · 15-09-2014 7:44pm

MLC_biker wrote: »

Have you raced before? If so what are your PBs? (Date and distance please!)
Grant Thornton 5K Sep 2014 - 25.37 (trying for 25 next year)
Terenure 5 miles May 2014 - 44.36
Frank duffy 10 mile 2014 - 1:34
DRS Half Marathon Sep 2013 - 2:19

Do you still need to take walk breaks in your training ? (No problem if you do) No

How much training do you currently do ? Distances, how many days a week, cross training - whatever you think is relevant to your current fitness level. Currently run 4 days a week, , mileage approx 35-40 per week,
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time? Ideally would like to finish in 4:50, but want to enjoy the day and finish
How many days a week can you train? 3-4
Why are you running this marathon? Time to give it a go, have been running a few years now and really enjoyed DRS to Half-Marathon last year. Older brother has done it time for the kid to man up !

Thanks Ososlo for mentoring :-)

You're very welcome to the madness thread:)

Tigerandahalf · 15-09-2014 9:36pm

Is there any good shop out there or online store to buy running vests or tops? Something funky as well. I normally like to try stuff on first as it is hard to get the right size, so that might be problem with online buying.

Calvin Johnson · 15-09-2014 9:42pm

Plan at the moment for this week is as follows...

Monday - Rest
Tuesday - 9 miles with 5 x 600m at 5k pace
Wednesday - 15 miles
Thursday - 7 miles recovery
Friday - Rest
Saturday - Dublin Half Marathon
Sunday - 6 miles recovery

Does this seem reasonable? I'm hoping to do well on Saturday but don't want to compromise the main goal of the marathon too much.

Casey78 · 15-09-2014 10:14pm

Tigerandahalf wrote: »

Is there any good shop out there or online store to buy running vests or tops? Something funky as well. I normally like to try stuff on first as it is hard to get the right size, so that might be problem with online buying.

I buy mine off sports direct. The Karrimor x-lite range is fantastic IMO.
Very decent price as well.

hillsiderunner · 15-09-2014 11:04pm

For adrian's table - goal is 1:49:59 .. and PB (from November 2013) is 1:54:45. We'll see. Think I can't edit the table myself because I'm a new user and have limited powers ...

adrian522 · 15-09-2014 11:21pm

Username|Current PB|Target Time|Bib|Actual Time
Adrian522|2:02:23|1:45:00|3268||
Casey78|2:04:46|1:59:59|2866||
Wubble Wubble |1:37:07|1:37:06||
Killian Byrne |1:53:xx|1:49:59|1706||
hillsiderunner|1:54:45|1:49:59|||

annapr · 15-09-2014 11:34pm

Username Current PB Target Time Bib Actual Time
Adrian522 2:02:23 1:45:00 3268
Casey78 2:04:46 1:59:59 2866
Wubble Wubble 1:37:07 1:37:06
Killian Byrne 1:53:xx 1:49:59 1706
hillsiderunner 1:54:45 1:49:59
annapr 2:19:00 2:05 782

apparently you have to be able to write code to update this table but made an attempt above... did HM distance in 2:09 in training recently so thinking 2:05 should be achievable and might even start with the 2:00 pacers and see how i get on... maybe too ambitious but I can always slow down later, right?

annapr · 15-09-2014 11:38pm

Username|Current PB|Target Time|Bib|Actual Time
Adrian522|2:02:23|1:45:00|3268||
Casey78|2:04:46|1:59:59|2866||
Wubble Wubble |1:37:07|1:37:06||
Killian Byrne |1:53:xx|1:49:59|1706||
hillsiderunner|1:54:45|1:49:59|||
annapr|2:19:34|2:05:00|782||

ok trying this table one more time... maybe it only works for those elites who are under 2 hours...

frash · 16-09-2014 8:18am

Username Current PB Target Time Bib Actual Time
Adrian522 2:02:23 1:45:00 3268
Casey78 2:04:46 1:59:59 2866
Wubble Wubble 1:37:07 1:37:06
Killian Byrne 1:53:xx 1:49:59 1706
hillsiderunner 1:54:45 1:49:59
annapr 2:19:34 2:05:00 782
Frash 2:09:41 2:05:00

See you there annapr!

Can't see me getting much closer to 2 hours even though I'd love to be able to

Ososlo · 16-09-2014 9:22am

annapr wrote: »

Username Current PB Target Time Bib Actual Time
Adrian522 2:02:23 1:45:00 3268
Casey78 2:04:46 1:59:59 2866
Wubble Wubble 1:37:07 1:37:06
Killian Byrne 1:53:xx 1:49:59 1706
hillsiderunner 1:54:45 1:49:59
annapr 2:19:00 2:05 782

apparently you have to be able to write code to update this table but made an attempt above... did HM distance in 2:09 in training recently so thinking 2:05 should be achievable and might even start with the 2:00 pacers and see how i get on... maybe too ambitious but I can always slow down later, right?

Yep I think 2:05 should be achievable for you but I don't think it's a great idea to go out at a faster pace than you think you're capable of with the intention of holding on as long as possible and planning to slow when you can't hold on any longer. Imo you'd be better off going out a bit more conservatively and picking it up later in the race if feeling good.
It could make for a very unpleasant race if you shoot your load too early.

Stazza · 16-09-2014 9:40am

Ososlo wrote: »

Yep I think 2:05 should be achievable for you but I don't think it's a great idea to go out at a faster pace than you think you're capable of with the intention of holding on as long as possible and planning to slow when you can't hold on any longer. Imo you'd be better off going out a bit more conservatively and picking it up later in the race if feeling good.
It could make for a very unpleasant race if you shoot your load too early.

You can't post such vulgarity on here... Now where's that report abuse thingy?

Ososlo · 16-09-2014 9:50am

Stazza wrote: »

[/B]

You can't post such vulgarity on here... Now where's that report abuse thingy?

Trust you you dirty old man:D

martyboy48 · 16-09-2014 9:55am

Ososlo..... I'm shocked.....The vulgarity from 'a lady'

Casey78 · 16-09-2014 9:56am

Ososlo wrote: »

Yep I think 2:05 should be achievable for you but I don't think it's a great idea to go out at a faster pace than you think you're capable of with the intention of holding on as long as possible and planning to slow when you can't hold on any longer. Imo you'd be better off going out a bit more conservatively and picking it up later in the race if feeling good.
It could make for a very unpleasant race if you shoot your load too early.

Could get sticky alright.....:D

KillianByrne · 16-09-2014 10:00am

Clean up crew to the Khyber Pass, clean up crew to the Khyber pass please.

Firedance · 16-09-2014 10:34am

Ososlo wrote: »

Yep I think 2:05 should be achievable for you but I don't think it's a great idea to go out at a faster pace than you think you're capable of with the intention of holding on as long as possible and planning to slow when you can't hold on any longer. Imo you'd be better off going out a bit more conservatively and picking it up later in the race if feeling good.
It could make for a very unpleasant race if you shoot your load too early.

This is exactly what I did wrong last Sat annapr so I agree with ososlo, start off conservatively and pick up the pace later on, its still going to be a warm day by all accounts.

good luck to you all on Saturday

there will be a great atmosphere no doubt and hopefully lots of support along the way to cheer ye on!

MLC_biker · 16-09-2014 11:40am

Username Current PB Target Time Bib Actual Time
Adrian522 02:02:23 01:45:00 3268
Casey78 02:04:46 01:59:59 2866
Wubble Wubble 01:37:07 01:37:06
Killian Byrne 1:53:xx 01:49:59 1706
hillsiderunner 01:54:45 01:49:59
annapr 02:19:34 02:05:00 782
Frash 02:09:41 02:05:00
MLC_biker 02:18:31 02:10:00 3868

definitely tables are for the elites only

DCM 2014: Mentored Novices Thread

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