Dublin Marathon 2016 - Mentored Novices Thread

The Muppet

A slightly different question on the subject of adding Miles to the Boards plan.

Is there any benefit to adding a mile or two to the Tuesday and/or Thursday easy runs. The reason I ask is that I am used to running 4 to 5 miles both these days on my current plan and I was thinking of continuing with that though if it impacted my ability for the lsr's or just wans't beneficial I wouldn't do it.

chrislad

Being not a complete novice, I can't be given out to for accidentally running a 10:40 run at 9:38. I had no watch with me, and I was taking it what I thought was easy. Ah well.

The Muppet

Myles Splitz wrote: »

What is the rest of your week like?



Doesn't mean you can't add mileage but why not add 5-10 min to each of your weekly runs which will provide more strength without half of the risk.

Apologies Myles I cross posted asking a question about this . So It would be ok and beneficial to add a mile or two to the midweek easy runs if we wanted to?

Maximus Alexander

There's some really great stuff in this thread already.

Now I have a question that's been nagging at me for a couple of weeks: how does the training benefit of doing two runs in one day compare to doing one longer run?

More specifically, if I run 10k into work in the morning and then another 10k home about 9 hours later, in terms of training how does that compare to a single long run of 18-20k? Or is it completely different and more akin to doing two shorter runs on consecutive days?

Myles Splitz

The Muppet wrote: »

Apologies Myles I cross posted asking a question about this . So It would be ok and beneficial to add a mile or two to the midweek easy runs if we wanted to?

No harm in it. If you are not recovering from your long runs slow them down a bit. With your body being used to them at this stage should be fine as training should alwaqys be viewed as progressive (don't just go from 0-100 miles an hour but rather slowly add more volume or intensity bit by bit like the foundations to a house. It will take years to fully develop as a runner so doing a everything all in one go is gonna just leave you tired, under recovered and mentally burned out. by time the day come around.

Maximus Alexander wrote: »

There's some really great stuff in this thread already.

Now I have a question that's been nagging at me for a couple of weeks: how does the training benefit of doing two runs in one day compare to doing one longer run?

More specifically, if I run 10k into work in the morning and then another 10k home about 9 hours later, in terms of training how does that compare to a single long run of 18-20k? Or is it completely different and more akin to doing two shorter runs on consecutive days?

Doubles won't make up for singles in terms of aerobic benefit however they have their uses in terms of reducing injury/illness.

I would say no harm doing two 30/40 min runs on an easy day but you can't replace a long run with two doubles you just won't get the same benefits. With many doing their first marathon (or in general if you are running less than 50 mpw) if possible I would say try to do these as singles as you will get more bang for your buck. If work etc dictates you need to however it can be a handy way to get decent mileage in (I generally run 4/5 mile doubles most days with work)

jameshayes

Maximus Alexander wrote: »

More specifically, if I run 10k into work in the morning and then another 10k home about 9 hours later, in terms of training how does that compare to a single long run of 18-20k? Or is it completely different and more akin to doing two shorter runs on consecutive days?

I know everyone is different but I did this myself in March, my run into work was 6k and later that evening 6k home - it took me days to feel right again.. now what I do is cycle to work, walk home, run into work the next day, cycle home.. handy enough

Extrasupervery

All of the advice RE longer LSRs on HH plans makes sense, thank you all for the input.

I suppose where I was coming from was fear of the wall...I entered my first 10 mile road race having run no farther than 10k's (maybe some ever so slightly longer training runs but not much) and at about 7 miles my body was like noooope, we don't do this, what are you at? And course I got through but I'd hate for that to happen at 20 miles in October. It probably will anyway, yeah? Yeah.

chrislad

jameshayes wrote: »

I know everyone is different but I did this myself in March, my run into work was 6k and later that evening 6k home - it took me days to feel right again.. now what I do is cycle to work, walk home, run into work the next day, cycle home.. handy enough

I actually did the same thing. I'd done about 8k in the morning, and 5k back, and the 5k was always a much bigger effort that usual. I found cycling the 5k to work, then running home, and running down in the morning and then cycling home, much like james, to aid recovery much better.

Maximus Alexander

jameshayes wrote: »

I know everyone is different but I did this myself in March, my run into work was 6k and later that evening 6k home - it took me days to feel right again.. now what I do is cycle to work, walk home, run into work the next day, cycle home.. handy enough

Aye, I've done it myself a few times already. 18-19k round trip and the return leg always feels considerably tougher. Weirdly, the heart rate tells a different story; always lower in the evening.

jameshayes

I've just been asked to take a spot on the Dublin staff relay tonight - one of the lads in work had to pull out so they need a 5th person - it looks like it is ran on grass.. anyone doing it?

carlaboi

Hello, just wondering what you guys think, I am running Dublin in October and am hoping to do it in under 4 hours. I am following the Asics sub 4 hr plan which is 16 weeks long so I will be starting proper on the 11th July. However, I have 10 days holidays planned in August, I can manage my mid week runs no problem but one of my long runs is 16 miles long and I think it is unlikely that I will manage this in the Spanish sun! So I am thinking of pushing the starting week back to the 4th July and therefore not doing much running while I am away effectively giving myself a break in the middle of my plan. This will be my third marathon, my last was in April last year which I ran in 4:01 so breaking the 4 hours is my goal. Any advice? Thanks.

The Muppet

Envious of all you runmuters, I'd love to do it but the road out to work is narrow with no footpath and very busy so its just too dangerous.

Myles Splitz

jameshayes wrote: »

I've just been asked to take a spot on the Dublin staff relay tonight - one of the lads in work had to pull out so they need a 5th person - it looks like it is ran on grass.. anyone doing it?

Oddily enough one of the guys on my team pulled out and a mystery replacement has been brought in could well see you out there

kittyclaws

Myles Splitz wrote: »

Oddily enough one of the guys on my team pulled out and a mystery replacement has been brought in could well see you out there

I've just been suckered into covering one of the guys too - our job entered 13 teams and 6 people pulled out today - bad form so close to the race.
I'm nursing a head cold and sore throat so I'm not expecting much - I do like the medal tho

babaracus

Hi nop

Just to check in. I am still ticking along ok for Waterford on 25th June. 19 miler this weekend. Have slowed my LSR to over 6 min per km as per advice. Have followed HH2 very closely thus far.

kin9pin

What about hills on our LSR? Am I right in thinking the "slow" should really be "easy" when it comes to hills?
For example, where I've tried to average 10:30 pace over the run I have actually slowed a little uphill and maybe hit 10:00 or quicker downhill. My effort/breathing has remained pretty constant so is this the best way to measure? When I do try to slow the downhill part I can feel the added pressure I'm putting on my knees and quads so is it best to just relax and go with it?

Apologies in advance for the mass of question marks!

Battery Kinzie

So, strengthening exercises? I really need to start incorporating these into my plan, but I read so much conflicting advice with regards to what to do and how often, and mostly when to do it, i.e the day of a workout or on a rest day or what.

nop98

babaracus wrote: »

Hi nop

Just to check in. I am still ticking along ok for Waterford on 25th June. 19 miler this weekend. Have slowed my LSR to over 6 min per km as per advice. Have followed HH2 very closely thus far.

Ouch, 19 milers. :eek:

Delighted to hear you're slowing down. I assume you're already practicing your in-flight feeding and hydration strategy? E.g. gels, and hiding a water bottle somewhere to freshen up? Do share your learnings! Getting this all experimented with (and nailed) is another important goal of the long runs. The mantra "nothing new on race-day" will be repeated a lot once the big day looms!

Good luck with the long run, and looking forward to the race report already

nop98

kin9pin wrote: »

What about hills on our LSR? Am I right in thinking the "slow" should really be "easy" when it comes to hills?
For example, where I've tried to average 10:30 pace over the run I have actually slowed a little uphill and maybe hit 10:00 or quicker downhill. My effort/breathing has remained pretty constant so is this the best way to measure? When I do try to slow the downhill part I can feel the added pressure I'm putting on my knees and quads so is it best to just relax and go with it?

Apologies in advance for the mass of question marks!

Hey kin9pin. Seems like you have it under control already - measure by effort, not by watch. Which means, slow down uphill (your breathing frequency can increase a little but not much), and relax on the downhill - don't lean back or break unnaturally, but don't hammer it down either. Just make sure that you slow right down again once you're on the flat again. I tried to run even LSR pace on hills and just gave up, it'll wreck your head.

Keep in mind that the DCM course is not particularly hilly. This means you don't have to do a lot of hill-work in your runs to prep. Hilly runs do stand to you, but they take longer to recover and there's the added chance of niggles. I like a bit of hills in my runs, but DG told me to cut them out towards the end.

nop98

Battery Kinzie wrote: »

So, strengthening exercises? I really need to start incorporating these into my plan, but I read so much conflicting advice with regards to what to do and how often, and mostly when to do it, i.e the day of a workout or on a rest day or what.

So Battery - the message here is pretty consistent, you should include one day of cross-training in your weekly routine. This has to be at easy / gentle effort, so don't go all-out in a circuits or kettlebell class. It's an easy day, and as Myles says, "easy days easy". This, by the way, is particularly true for once the program starts - you can take a bit more cross leeway until then.

I would recommend Pilates. It's great for strengthening the core (back, stomach muscles, glutes, legs), it's good for stretching, you're not crippled for a few days after, and it teaches you exercises you could do at home yourself afterwards. But that's a personal opinion - swimming, cycling, yoga, all good.

nop98

tipping wrote: »

Just a quick update on the last few weeks as I must get out of last years habit of just lurking here..

Week 2/5/16 - 8/5/16
6 Runs
34 Miles
2 Races, One good, One bad
2 recovery
2 easy
Figured out that 2 races in 3 days is just too much for me, although couldn't resist with the lack of 10k races on the calendar

Week 9/5/16 - 15/5/16
5 Runs
41.5 Miles
2 Easy
1 Progression
1 Steady (Should have been easy but sped up due to time constraints)
1 LSR (15.5 Miles)

Bit of a niggle in the ball of my foot tonight after club session which I haven't figured out if it's just adaptation (I feel like I'm running more on my toes recently), or the new runners, or all the road running so going to back off for a few days, try to run on grass, use the alternative runners and take a much easier week with less running at lower intensity.

tailgunner wrote: »

I'm falling into the same trap I think, so here's a quick update from me too.

2nd-8th May
A good week - ran 28 miles or so over 5 runs, including a decent interval session, a progression run, and a 10 mile long run at the weekend.

9th-15th May
Pretty poor in terms of mileage (barely managed 13), but I ran a 5k PB on Saturday, so was very pleased with that.

16th May
I kicked off marathon training for Berlin with a session last night - half mile reps at half marathon pace. Haven't done a long-interval session like that before - really enjoyed it.

I have an MP session, an 11 mile long run and a couple of recovery runs left for this week. Aiming to hit around 31 miles in total.

Hey folks - forgot to respond to these: I am *really liking* the weekly updates.. Maybe something for all to consider? It's great to document your own efforts, and it is very inspiring to read all the others, too. Maybe we'll organize a "weekly report of the week"-post competition Firedance can pick the first one!

Battery Kinzie

nop98 wrote: »

So Battery - the message here is pretty consistent, you should include one day of cross-training in your weekly routine. This has to be at easy / gentle effort, so don't go all-out in a circuits or kettlebell class. It's an easy day, and as Myles says, "easy days easy". This, by the way, is particularly true for once the program starts - you can take a bit more cross leeway until then.

I would recommend Pilates. It's great for strengthening the core (back, stomach muscles, glutes, legs), it's good for stretching, you're not crippled for a few days after, and it teaches you exercises you could do at home yourself afterwards. But that's a personal opinion - swimming, cycling, yoga, all good.

Cheers nop! I was talking more like the Myrtle routine and core type exercises to help stay injury free which would be done three/four times a week. I don't plan on going to the gym or requiring a lot of equipment, I was thinking of squats, pushups, etc.

I think I'll give Pilates a go though, have heard good things about it and it's something I can do myself at home. Any pointers or is it hard to go far wrong;)?

Firedance

Battery Kinzie wrote: »

Cheers nop! I was talking more like the Myrtle routine and core type exercises to help stay injury free which would be done three/four times a week. I don't plan on going to the gym or requiring a lot of equipment, I was thinking of squats, pushups, etc.

I think I'll give Pilates a go though, have heard good things about it and it's something I can do myself at home. Any pointers or is it hard to go far wrong;)?

Myrtle can be done once a week (I wouldn't do it 3-4 times), I echo what nop says, do your cross (which includes strength) once a week but keep it easy and simple. Build up to it now but gently - don't start new regimes on top of your marathon training the week the plan starts. 'Now is the time' to slowly introduce these.

On Pilates I think I recommend you get instruction first before doing a routine at home, it's important to ensure you're engaging the right muscles.

spaceylou

A question about heart rate...how rested should your resting heart rate be? Like should I take it first thing in the morning or is it okay after I've been sitting for a while?

Firedance

spaceylou wrote: »

A question about heart rate...how rested should your resting heart rate be? Like should I take it first thing in the morning or is it okay after I've been sitting for a while?

The most accurate reading is on waking in the morning before you put a foot on the ground, that's the true 'resting' heart rate. If you take it during the day at work desk etc it's more 'general' than resting.

spaceylou

Firedance wrote: »

The most accurate reading is on waking in the morning before you put a foot on the ground, that's the true 'resting' heart rate. If you take it during the day at work desk etc it's more 'general' than resting.

Cool... Now to find a watch or clock with a second hand...

Extrasupervery

spaceylou wrote: »

Cool... Now to find a watch or clock with a second hand...

Or just a phone with a basic stopwatch feature.

babaracus

nop98 wrote: »

Ouch, 19 milers. :eek:

Delighted to hear you're slowing down. I assume you're already practicing your in-flight feeding and hydration strategy? E.g. gels, and hiding a water bottle somewhere to freshen up? Do share your learnings! Getting this all experimented with (and nailed) is another important goal of the long runs. The mantra "nothing new on race-day" will be repeated a lot once the big day looms!

Good luck with the long run, and looking forward to the race report already

Thanks nop.

In flight feeding practice is well underway! I drive out before I run and leave a cache of water/isotonic drink hidden at 2 points and carry some gels. I do the LSRs early in the morning, suits me as I am a morning person. I have a breakfast of Weetabix, brown bread, coffee and water about 1.5 to 2 hours before departure. For gels I am using High 5 Isogels with caffeine, citrus flavoured. I find the Isogels more liquidy and they go down easier than the very very gloopy normal gels. I would also get through 500ml of Lucozade sport. About 150 ml 10 mins before set off and then the rest from my cached supplies. And of course water. It is working well so far and no stomach issues at all thankfully.

I will check in again before the big day.

spaceylou

Extrasupervery wrote: »

Or just a phone with a basic stopwatch feature.

Don't like leaving phone on at night and all the notifications on turn on are likely to wake OH, just cause I get up super early doesn't mean he has to... All good though, found a watch with second hand I'd forgotten about

jameshayes

I did the Dublin Staff Relay last night and learned a valuable lesson - I need to run more hills.. holy christ they were a killer, my legs dont normally get fatigued when I run but last night they were burning. Run more hills.

Firedance

spaceylou wrote: »

Cool... Now to find a watch or clock with a second hand...

Actually I use an app on the phone! aptly named 'heart rate monitor' its pretty accurate to within a beat or two versus the one the GP uses. If you put your phone on airplane mode you could still use the app!

budhistmonk

This is such a useful and brilliant thread. Thanks so much for facilitating nop98.

I must confess I have run 1 marathon before, DCM 2014, but had a bit of a shocker on the day. I was that person nop98 talked about, walk-running from Chapelizod (10 miles in - I know!) so I think I probably qualify as a novice. I followed the HHN2 plan at the time but a combination of injury 2 weeks out, humidity on the day, probably a too optimistic goal time and going off too fast took the wheels off. Happy to say I was not too put off so am going to give it a go again this year. I found the 2014 version of this thread very late so delighted to find it earlier this time.

Been running now consistently for 6 years. It's been fantastic for the head, the health and the waistline.

Have you raced before? If so what are your PBs? (Date and distance please!)
Yes. I'll put my more recent PBs down as older ones are probably not as relevant:
5K: 24:10 2015
5 miles: 40:03 Terenure 5 last weekend
10K: 49:42 2014
10 miles: 1:27:54 Frank Duffy 2015
HM: 1:59:36 Clontarf Nov 2015
M: 5:07:45 - enough said!

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.
4 runs per week - 3xeasy runs (4-5 miles) + 1 LSR (10-12 miles)
Very little cross-training - the odd hike up in the hills.

What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
Enjoy it ALL this time. Without walking. ~4.20-4.30

How many days a week can you train? And what plan do you intend to follow?
5 days. I can easily add an additional day and would like to add some PMP/stride for variety so would like to try the boards plan I think.

Why are you running this marathon?
Unfinished business.
Also a very good pal of mine passed away with a brain tumour earlier this year so would like to do something in his honour. I find running a great place to "talk" to him so I think it's a good fit.

nop98

budhistmonk wrote: »

This is such a useful and brilliant thread. Thanks so much for facilitating nop98.

I must confess I have run 1 marathon before, DCM 2014, but had a bit of a shocker on the day. I was that person nop98 talked about, walk-running from Chapelizod (10 miles in - I know!) so I think I probably qualify as a novice. I followed the HHN2 plan at the time but a combination of injury 2 weeks out, humidity on the day, probably a too optimistic goal time and going off too fast took the wheels off. Happy to say I was not too put off so am going to give it a go again this year. I found the 2014 version of this thread very late so delighted to find it earlier this time.

Been running now consistently for 6 years. It's been fantastic for the head, the health and the waistline.

Have you raced before? If so what are your PBs? (Date and distance please!)
Yes. I'll put my more recent PBs down as older ones are probably not as relevant:
5K: 24:10 2015
5 miles: 40:03 Terenure 5 last weekend
10K: 49:42 2014
10 miles: 1:27:54 Frank Duffy 2015
HM: 1:59:36 Clontarf Nov 2015
M: 5:07:45 - enough said!

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.
4 runs per week - 3xeasy runs (4-5 miles) + 1 LSR (10-12 miles)
Very little cross-training - the odd hike up in the hills.

What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
Enjoy it ALL this time. Without walking. ~4.20-4.30

How many days a week can you train? And what plan do you intend to follow?
5 days. I can easily add an additional day and would like to add some PMP/stride for variety so would like to try the boards plan I think.

Why are you running this marathon?
Unfinished business.
Also a very good pal of mine passed away with a brain tumour earlier this year so would like to do something in his honour. I find running a great place to "talk" to him so I think it's a good fit.

Hello budhistmonk, welcome to the thread!

Looks like we got your first ever post on boards?!

Glad to see you've joined us - and I like the enthusiasm! DCM14 was a tough day at the office by all accounts, so glad you're still around. You seem in an excellent spot to tackle DCM this year - keep going as you are.

Given your current training schedule I would definitely recommend the boards program. Consider start slotting in a fifth day a week - and start increasing your mileage gradually. Be careful that the LSR isn't too much (percentage-wise) of the weekly mileage - so add a mile to the easy runs. Also, good to start thinking and practicing PMP paced runs (as opposed to easy / LSR pace runs which are much slower).

Welcome to the thread!

nop98

Happy (slow) running this weekend, Novices! Don't forget your stretches!

chrislad

I'm reading the P+G Advanced Marathoning book. I'm thinking about doing their first plan (which I haven't looked at yet, waiting to finish then book) - I was going to use a modified Hal Higdon Intermediate plan, but people who I know are advising to give this one a look over. Anyone have any experience of it?

The Black Oil

Am now the owner of a foam roller. :cool:

FITZA

The Black Oil wrote: »

Am now the owner of a foam roller. :cool:

Enjoy the pain

tailgunner

chrislad wrote: »

I'm reading the P+G Advanced Marathoning book. I'm thinking about doing their first plan (which I haven't looked at yet, waiting to finish then book) - I was going to use a modified Hal Higdon Intermediate plan, but people who I know are advising to give this one a look over. Anyone have any experience of it?

I've no first-hand experience, so take my opinion with a pinch of salt, but the P&D plans are very tough by all accounts - even the relatively lower-mileage ones. I guess the clue is in the name of the book!

Great book though, I read it recently and found the theory behind the various sessions really interesting. Hoping to have a crack at one of the plans in a few years myself when I have two or three marathons under my belt!

Fbjm

Decided to take Nop's advice and start the HHN1 plan early, so ran my first slow run today. Thought it'd be simple out the gate, but a slower run means more time spent exercising! I see the point in them now

Will be heading out for pints tonight for the first time in a month. Hoping to tóg é go bog é tonight, though maybe not too strict on myself since I've made the decision to cut out the pints altogether come countdown week 18. That'll be fun, christ. Though in the long run likely beneficial! Ho hum.

Firedance

chrislad wrote: »

I'm reading the P+G Advanced Marathoning book. I'm thinking about doing their first plan (which I haven't looked at yet, waiting to finish then book) - I was going to use a modified Hal Higdon Intermediate plan, but people who I know are advising to give this one a look over. Anyone have any experience of it?

FBOT is probably best placed to answer this Chris so lets see what he says

FBOT01

chrislad wrote: »

I'm reading the P+G Advanced Marathoning book. I'm thinking about doing their first plan (which I haven't looked at yet, waiting to finish then book) - I was going to use a modified Hal Higdon Intermediate plan, but people who I know are advising to give this one a look over. Anyone have any experience of it?

As FD said I have a bit of experience with P&D plans but as this is the novice thread and P&D is definitely not for novices I will PM you on it over the next couple of days.

kin9pin

babaracus wrote: »

Thanks nop.

In flight feeding practice is well underway! I drive out before I run and leave a cache of water/isotonic drink hidden at 2 points and carry some gels. I do the LSRs early in the morning, suits me as I am a morning person. I have a breakfast of Weetabix, brown bread, coffee and water about 1.5 to 2 hours before departure. For gels I am using High 5 Isogels with caffeine, citrus flavoured. I find the Isogels more liquidy and they go down easier than the very very gloopy normal gels. I would also get through 500ml of Lucozade sport. About 150 ml 10 mins before set off and then the rest from my cached supplies. And of course water. It is working well so far and no stomach issues at all thankfully.

I will check in again before the big day.

This thread is just great! It's so good to hear what others are using as it's an area I'm experimenting with myself at the moment. I never even thought of hiding drink on my routes so thanks babaracus for that tip.
I've also ordered some high5 isogels to try. Using SIS iso gels at the moment, but I don't even know if they help me or not.

I have been sticking to laps of Marlay Park for my LSR. The advantage here was that I could leave drink in my car and pick it up as required when i passed, but........I thought that maybe I was cheating a little by stopping at the car (I also want to try some new routes for the longer runs). The last few LSR's I have used a hydration belt that holds 2x300ml bottles and carried gels. This is fine for 10m runs, but what about when the distance is upped? Does anyone use backpacks?

Can anyone recommend a good recovery drink?

denis b

chrislad wrote: »

I'm reading the P+G Advanced Marathoning book. I'm thinking about doing their first plan (which I haven't looked at yet, waiting to finish then book) - I was going to use a modified Hal Higdon Intermediate plan, but people who I know are advising to give this one a look over. Anyone have any experience of it?

I used the low mileage plan for Belfast 2015. The book is superb and rich in detail that is of use to all. However, even that plan was too much for me and with 3 weeks to go I was completely and utterly fatigued. Result was a DNF in the marathon itself. I stuck solidly with the plan and had been running the required base mileage for the previous 18 months. I followed the Boards plan after 2 months of recovery and it worked a treat for DCM 2015 bringing me in under my target time.

Personally I think P&D is as Tailgunner hinted at....for the future after 2-3 marathons. Of course there are lots of other factors to be taken into account but on balance I would definitely choose The Boards Plan to successfully experience a first marathon at the very least.

Enjoy whatever you choose Chris and following your progress for DCM 2016.

The Muppet

I have been following the 2015 dcm graduate plan for the last 14 weeks. I plan to finish up on this plan this week with a step back week and a parkrun next saturday just to guage my progress and then I will focus on Marathon training from then on.

I'm starting a 6 week pilates class next Thursday to help with core strength.

I run all my easy runs by Heart Rate keeping it under my target of 132 beats per minute

My weeks training

Day|Activity|Details|Distance in Miles|Time Minutes
Monday|Cross Training| 45 minutes on the bike followed by a good foam rolling.|
Tuesday|Easy Run|40 minutes easy at 129 bpm|3.44|39:42
Wednesday|Session|1 mile warm up ' 1,2,3,4,3,2,1 minutes @5k pace (7:48) with 2 to 3 minute recovery and 1 mile cool down.|4.84|53:08
Thursday|Easy Run|44:13 minutes @ 132bpm, 4.05 miles @11:06 pace|4.05|44:59
Friday|Rest|Rest
Saturday|Session|1 mile warm up , 3 x 10 minutes at half marathon pace 8:30 for me with 3 minute recovery and 1 mile cool down.|6.06|60.03
Sunday|LSR|2 hours easy@ 126 bpm|10.22|121.29
Totals|||28:62 Miles|5:31 Hours

Mrs Mc

kin9pin wrote: »

This thread is just great! It's so good to hear what others are using as it's an area I'm experimenting with myself at the moment. I never even thought of hiding drink on my routes so thanks babaracus for that tip.
I've also ordered some high5 isogels to try. Using SIS iso gels at the moment, but I don't even know if they help me or not.

I have been sticking to laps of Marlay Park for my LSR. The advantage here was that I could leave drink in my car and pick it up as required when i passed, but........I thought that maybe I was cheating a little by stopping at the car (I also want to try some new routes for the longer runs). The last few LSR's I have used a hydration belt that holds 2x300ml bottles and carried gels. This is fine for 10m runs, but what about when the distance is upped? Does anyone use backpacks?

Can anyone recommend a good recovery drink?

Chocolate milk was my drink of choice after a long run quick protein fix then scrambled eggs and toast was the food after used to dream about both ! I used the hydration belt with two bottles during long run training tip is always to have your emergency money if you do need a drink en route. It's all about experimenting what works and what doesn't work over the next few weeks so that you've it down to an art on the big day. Also useful to have nuun tablets for rehydration I used this on DCm one bottle had very weak Ribena the other nunn. As I said test it all over the next few weeks.

kin9pin

Thanks Mrs Mc, I'll try a few options. It will give me something else to think about while I run without music

Mrs Mc

kin9pin wrote: »

Thanks Mrs Mc, I'll try a few options. It will give me something else to think about while I run without music

It's all a learning exercise and quiet early into the plan you will know what works what doesn't and then you will have your schedule practised so much over the course of the training it will work like clockwork the morning of DCM. As a big user of music while I ran prior to DCM training I nearly cried when dubgal told us to ditch the headphones last year thought I'd never last but let me say that I never run with music now you become so focuses on your breathing your posture your niggles and your surroundings .... I now frown upon the headphones !!!!

aceygray

Here's my weekly check in:

Monday - Rest
Tuesday - 4 miles comfortable
Wednesday - 8 x 200m intervals
Thursday - 4 miles comfortable
Friday - 40 min fartlek
Saturday - parkrun
Sunday - Rest.

I would normally do my LSR on a Saturday or Sunday, but I was away at a hen weekend. I took it easy-ish on the drink, and did the lovely Lough Key parkrun on Saturday morning.

I haven't started any cross training yet. I find strength training incredibly boring. There's some of those outdoor exercise equipment in the park near my house, would they be ok? I think they are mostly for upper body training though.

Maximus Alexander

I did an 11 miles LSR today and it really brought home just how long a marathon is. It made me more appreciative of how much training is necessary to go sub 4.

tipping

Weekly Update

16/5 - 22/5
1 Niggle (Ball of Right Foot)
3 Runs for about 18 Miles
1 Session, 2 very easy recovery on grass
2 Gym Sessions, 1 x Cross Trainer and 1 x Spinning

Niggle got sore on Monday Evening after the session so took it really easy for the rest of the week. Changed the shoes and reduced intensity and length of workouts for a few days and it seems to be much better. I kinda needed a rest week anyway and had planned to take one so it suited to do it this week. If it all stays ok then I'll gradually wind the distances back up a little this week while keeping the intensity on the very easy side.