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DCM 2014: Mentored Novices Thread
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Well did my 9.55 miles this morning. I had planned to get out yesterday morning but the Gods conspired against me.
I mostly run in the mornings, empty, but today because it was a longish run, I had my porridge first, waited 90mins or so then took off.
I hated every minute of it, apart from at about 6 miles when I met a friend going the other way and I stopped for a chat.
I felt very sluggish and my brain kept telling me to stop. Not sure if it was the breakfast first, I might go back to having my breakfast after my runs.
Anyway, not going to club tomorrow so I'll do a recovery run then.0 -
Great to see the race reports from yesterday, well done all.
Week 3 done for myself, a step back week, 19 miles total. Sun - 3 miles, Mon - 5 mile pace, Tues - rest, Wed - casual football kickabout, Thurs - rest, Fri - 8 mile LSR and Sat - 3 mile recovery.
I've been interested to see the question of pace times come up as it's something I've been thinking about myself lately. Still early days so not getting too caught up with it yet. But on my LSR on Friday I just couldn't seem to slow the pace down (relatively of course....by my standards
) based on my previous HM times I have a dream/realistic finishing times and have roughly worked out my training run paces accordingly. I know I can run quicker than those over shorter distances but as the marathon is the main thing this year that's my focus, not necessarily PB-ing my 10k time.
So my LSR ended up being run closer to my PMP and my pace run this week was even quicker again. And I know.....SLOW SLOW SLOW down....all through the runs I was mentally chastising myself like a bold child thinking you're gonna be in trouble with ososlo and everyone else and I was watching the watch trying to keep the pace slow as planned but as soon as I took my eye off it it didn't seem to work and each mile came out consistently around the same time. I was relatively comfortable doing it though - I even tried singing along with my music to test the conversation ability. I could sing along so it may have also just proved that I haven't a note in my head and I was a crazy person wailing away to myself on military hill in the Park.
I was better at managing the slower pace on the LSRs before hols so maybe it's a case of fresh legs after the holiday and when the LSR kicks back up to 11 miles next week I'll be better at going slower.
Anyway that's my word vomit thought process for now and something I'll be trying to keep an eye over the next few weeks. I'm sure I'll have some specific questions on it soon enough but if anything jumps out please comment away! Sorry for it being so wafflly, trying to just get my own thoughts on it in order so I know what I need to consider etc.
Actually quick question - when marathon training, as so many runs are done slow and the marathon and its time is often set as the main goal is it normal for other race times to not necessarily improve or would they? Speaking for a novice perspective of course!0 -
I've been interested to see the question of pace times come up as it's something I've been thinking about myself lately. Still early days so not getting too caught up with it yet. But on my LSR on Friday I just couldn't seem to slow the pace down (relatively of course....by my standards ) based on my previous HM times I have a dream/realistic finishing times and have roughly worked out my training run paces accordingly. I know I can run quicker than those over shorter distances but as the marathon is the main thing this year that's my focus, not necessarily PB-ing my 10k time.
So my LSR ended up being run closer to my PMP and my pace run this week was even quicker again. And I know.....SLOW SLOW SLOW down....all through the runs I was mentally chastising myself like a bold child thinking you're gonna be in trouble with ososlo and everyone else and I was watching the watch trying to keep the pace slow as planned but as soon as I took my eye off it it didn't seem to work and each mile came out consistently around the same time. I was relatively comfortable doing it though - I even tried singing along with my music to test the conversation ability. I could sing along so it may have also just proved that I haven't a note in my head and I was a crazy person wailing away to myself on military hill in the Park.
I was better at managing the slower pace on the LSRs before hols so maybe it's a case of fresh legs after the holiday and when the LSR kicks back up to 11 miles next week I'll be better at going slower.
Anyway that's my word vomit thought process for now and something I'll be trying to keep an eye over the next few weeks. I'm sure I'll have some specific questions on it soon enough but if anything jumps out please comment away! Sorry for it being so wafflly, trying to just get my own thoughts on it in order so I know what I need to consider etc.
Actually quick question - when marathon training, as so many runs are done slow and the marathon and its time is often set as the main goal is it normal for other race times to not necessarily improve or would they? Speaking for a novice perspective of course!
Maybe you're just a lot fitter now than you were and are capable of a faster marathon pace? It's really hard to tell. Just keep on using the 'conversation test' and you'll be fine and run to feel. You should feel you have a bit left in the tank at the end of the longer runs and not be dying on your feet.
I found last year that in any shorter races I did in the build up to the marathon, that my times did improve. Not vastly but they were coming down. The very fact that you're running a lot more than you ever did before will mean you're getting fitter, and fitter = faster!
You're doing great. Well done on the week.0 -
Well did my 9.55 miles this morning. I had planned to get out yesterday morning but the Gods conspired against me.
I mostly run in the mornings, empty, but today because it was a longish run, I had my porridge first, waited 90mins or so then took off.
I hated every minute of it, apart from at about 6 miles when I met a friend going the other way and I stopped for a chat. I felt very sluggish and my brain kept telling me to stop. Not sure if it was the breakfast first, I might go back to having my breakfast after my runs.
Anyway, not going to club tomorrow so I'll do a recovery run then.
Sorry to hear that. It could have been for many reasons (tiredness etc) or simply just a bad day. We all have them now and again. It could be the food so great that you've plenty of time to start experimenting now with this. You will need to get your body used to running while it's well fuelled up for the big day though so maybe leave more time between breakfast and eating the next time.
Well done on getting it done though and hope you recover well.0 -
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Well I did Clontarf Half yesterday and the ankle held up!
Started off at a pace of around 9:30 for the first 8 miles.
Began to feel a bit of tiredness coming on then so took a gel but didn't feel much of an effect apart from gettinga stitch .
As I turned onto the beach it started to lash & I think that helped me cool down a bit but by the end of the beach my pace had dropped to just over 11 mins/mile
.
Picked it up a bit for the last 2 miles to around 10:40 but that was all I could muster.
Finished in 2:10.
I guess it's the stamina I need to work on which will hopefully come with more LSRs?
Muscle in the ankle very sore since (RHS) and the pain in the ball of my foot is back on the LHS so will be making an appointment to see someone again about that tomorrow.
Yesterday will have been a great learning experience for you. That course seems to be pretty tough from what I've read so you'd do even better on a normal road race.
Yes you'll gain so much more stamina doing the lsrs as they get longer and longer.
Good luck with the physio and hope you're not in too much pain with it. Let us know how appointment goes tomorrow.
Well done yesterday. That's a very good time on that course.0 -
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I even tried singing along with my music to test the conversation ability. I could sing along so it may have also just proved that I haven't a note in my head and I was a crazy person wailing away to myself on military hill in the Park.
That made me laugh. I was running around last night debating with myself, out loud, the merits or otherwise of each remaining county in the World Cup winning the tournament - getting funny looks from people I met and even people on the other side of the street.
Even if I do say so myself, I'm a better pundit than Giles, Dunphy, Brady etc though
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That made me laugh. I was running around last night debating with myself, out loud, the merits or otherwise of each remaining county in the World Cup winning the tournament - getting funny looks from people I met and even people on the other side of the street.
Even if I do say so myself, I'm a better pundit than Giles, Dunphy, Brady etc though
At least it's not just me so! Don't keep us in suspense...who did you go with in the end??0 -
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At least it's not just me so! Don't keep us in suspense...who did you go with in the end??
Well 2 things. I decided The Neatherlands are the team who most deserve it. Not just because of this tournament but also because they've lost the final 3 times and never won it p
But I did that LSR during the entirety of their quarter final against Costa Rica and I expected to arrive home to discover they'd won by 2 or 3 goals and I instead found a penalty shootout about to start. So what do I know??
I think I need o go out on a 85 mile LSR tonight so I can have another longer word with myself again 0 -
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Maybe you're just a lot fitter now than you were and are capable of a faster marathon pace? It's really hard to tell. Just keep on using the 'conversation test' and you'll be fine and run to feel. You should feel you have a bit left in the tank at the end of the longer runs and not be dying on your feet.
I found last year that in any shorter races I did in the build up to the marathon, that my times did improve. Not vastly but they were coming down. The very fact that you're running a lot more than you ever did before will mean you're getting fitter, and fitter = faster!
You're doing great. Well done on the week.
Thanks ososlo. I will be doing some LSRs with a friend soon so that will be a good test as to how it's going - better than my best x-factor impression anyway I suppose as the training steps up I'll get a better understanding of where I'm at and what I'm capable of and I'm also signed up for the race series. I'll see how the next few weeks go and drop back with some specific questions on my pacing if needs be. 0 -
Well 2 things. I decided The Neatherlands are the team who most deserve it. Not just because of this tournament but also because they've lost the final 3 times and never won it p
But I did that LSR during the entirety of their quarter final against Costa Rica and I expected to arrive home to discover they'd won by 2 or 3 goals and I instead found a penalty shootout about to start. So what do I know??
I think I need o go out on a 85 mile LSR tonight so I can have another longer word with myself again
Well they did win and through to the next round so you weren't off the wall!0 -
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Got home from holidays to find my road bike stolen from the shed. That may just go some way towards deciding whether I am a triathlete or a runner!
Well done on the recent LSR's and race times by the way folks, some impressive runs to kick off the road to DCM14.0 -
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hi Ososlo,
thanks for the encouraging words
I got the reply i wanted to hear - "Active Recovery"
so i'll run easy tomorrow.
My plan so far has been to run easy Monday to Friday and try and fit in a park run on Saturday, i think i've done 6 now and that's my speed
training and do a long slow run on the Sunday.
But i think i need to start doing intervals (to get to the next step)
Also i'll continue doing the vast majority of my running on grass which is much kinder to the joints as all i have is minor niggles due to my reluctance to stretch
So i'm very open to any plans out there - i guess i want something like the 16 week plan for competitive beginners
(Btw...
that sand on the beach was a real killer on the way back and i lost touch with the 1.30 pacers who just strolled through the run)
over and out0 -
ha ha yeah 'active recovery' is what every addicted runner wants to hear;)hi Ososlo,
thanks for the encouraging words
I got the reply i wanted to hear - "Active Recovery"
so i'll run easy tomorrow.
My plan so far has been to run easy Monday to Friday and try and fit in a park run on Saturday, i think i've done 6 now and that's my speed
training and do a long slow run on the Sunday.
But i think i need to start doing intervals (to get to the next step)
Also i'll continue doing the vast majority of my running on grass which is much kinder to the joints as all i have is minor niggles due to my reluctance to stretch
So i'm very open to any plans out there - i guess i want something like the 16 week plan for competitive beginners
(Btw...
that sand on the beach was a real killer on the way back and i lost touch with the 1.30 pacers who just strolled through the run)
over and out
I really don't think it's a good idea to be doing a 5k race on a Saturday followed by a long slow run Sunday. That's two tough workouts back to back and is a bit of a recipe for injury to be honest. If you want to do the Parkrun and race it then I'd leave at least 2 days between it and the long run. You have to give the body a chance to recover properly. This is even more important as the lsr gets longer. You could do the Parkrun if you moved the lsr to mid-week perhaps.
There's a link to our Boards plan on page one but you might want something with more speed work.
Here's a link to the tracker if you want to add your name. Just put it in at the end of week 3. Same goes for anyone else who hasn't added their name yet.
There are a few here following the BAA plan if you want to do a bit of research into that and it's discussed a bit a few pages back.0 -
ha ha yeah 'active recovery' is what every addicted runner wants to hear;)
I really don't think it's a good idea to be doing a 5k race on a Saturday followed by a long slow run Sunday. That's two tough workouts back to back and is a bit of a recipe for injury to be honest. If you want to do the Parkrun and race it then I'd leave at least 2 days between it and the long run. You have to give the body a chance to recover properly. This is even more important as the lsr gets longer. You could do the Parkrun if you moved the lsr to mid-week perhaps.
There's a link to our Boards plan on page one but you might want something with more speed work.
Here's a link to the tracker if you want to add your name. Just put it in at the end of week 3. Same goes for anyone else who hasn't added their name yet.
There are a few here following the BAA plan if you want to do a bit of research into that and it's discussed a bit a few pages back.
good point Ososlo - I'll repeat what I've said numerous times (apologies).
The HM is a monster session and requires good recovery from it - this differs from ability to ability. (end apology )
For the park run at the week end - maybe dont do it all out - if you want to use it as a speed session, see how good you are at running 5k at 10k pace or 5k at 10 secs slower than 10k pace (tempo session) - that would probably serve you better than racing it all out.
It takes commitment and 'the long term view' to run a park run like that - at times its more difficult than racing it all out - but the benefits serve your physiological adaptations better - and puts you in a better place for a long run the next day.0 -
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Huge group this year:eek: Much bigger than last year.
It's all good:D More the merrier
Great week just gone folks. Some brilliant racing and loved reading the reports. Manage the recovery well and you'll be flying. Keep reminding yourselves that getting to the start line in a fit and healthy state is half the battle so no heroics until the body is ready for it.
A few new bodies with us so don't forget to add your name to the spreadsheet so you can start tracking your mileage on the road to DCM.
Good luck for Week 3!!!!
I was just thinking that, seems everytime I pop in here there's a dozen more joined the group They're in good hands though, If ye all listen to Ososlo ye will be in good shape and well prepared for the big day. Enjoy every friggin minute of it 0 -
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AuldManKing wrote: »http://www.runnersworld.com/race-training/10-marathon-day-mistakes
Things to think about, but not too much.......
Thanks AMK! made an interesting commute read this morning, a few more things to worry think about there
Did 12 miles LSR yesterday which went reasonably well, had company for 5 miles which was great, struggled a bit in the last 2 miles, lessons learned 1) take a gel no matter how good your feeling at the halfway point..... 2) purchase bodyglide!! The arm band for my phone has left some nasty welts on my arm.... I don't often listen to music but thought I might need a boost for the 2nd half of the run, will be using a belt in future I think. This weeks running is possibly the longest mileage I've ever done in one week and I survived YAY! Well done to everyone who ran clontarf on Saturday, have done a 10k on that route before and the beach is hard work.0 -
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