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Dublin Marathon 2016 - Mentored Novices Thread
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Weekly Check-In
Slow start to the week but happy to report I seem to have my mojo back
M: Rest with sports massage
T: Rest (unplanned)
W: 6.35k easy @ avg 6:47/km
T: 5k easy @ avg 6:35/km
F: Rest (planned)
S: 9.34k LSR @ avg 7:02/km
S: Some walking in early afternoon followed by 3.59k Rec run @ avg 6:59/km
Next two weeks:
M: 5k easy plus swim and sauna if time
T: Travel
W - S & M - S: Walking holiday, no running but covering about 30k a day so shouldn't loose too much running fitness (I hope).0 -
10.7m LSR today at 10:41 pace. I made a point of slowing it down even more than previous runs and it was definitely conversational pace. Didn't appreciate the lad shouting something at me from a cab though!
However (there's always a however
), this was my first run with my new HR strap and my watch showed me hanging around zone 3.6-4.0 with an avg HR of 135.
Is 135 too high? I felt that if I slowed down more I'd be doing bunny-rabbit. I don't have a clue, but I felt great the whole run.
Weekly update:
4 runs: Two 4m easy, one 5m threshold and the LSR. Total 24m, a bit down on previous week as I was in US for 2 days.0 -
Hi kin9pin,
I might get resident plan expert FBOT to chime in here, too - but my observations are:- If you're planning to run it as LSR, then there's no real need to adapt the plan at all. You're just extending the week 2 LSR by a few miles. Somehow I doubt you will tho... (13M LSR pace will see you finish in ~2h15-20, and you ran Clontarf before in <2, right.... :rolleyes: )
- But assuming you'll get that all-too-familiar rush of blood you need more recovery afterwards. Depending on how hard you went out, I would say no running until at least Thursday, and certainly no 13 miler as LSR the weekend after. Maybe 2 easy runs Thu/Fri, rest/cross on Sat, and 8 very gentle miles on Sunday.
- Depending on how you feel after that, either follow the plan in week -15 or with some reduced mileage.
What are you weeks like -21, -20, and -19?
Thanks nop,
You're right, I will probably run just under 2hr pace, but I do feel I can run that easier now than last year.
Here's my plan for wks -21/20/19. My longest LSR is a 2 hour easy run on Sunday 5th June.
Week start # Monday Tuesday Wednesday Thursday Friday Saturday Sunday
06/06/2016 21 rest 40min easy 10min w/u, 5x5min intervals 40min easy rest 20min easy Irish Runner 5 mile
13/06/2016 20 rest 15 easy, 15 threshold, 15 easy 40min easy 10min w/u, 5x3min intervals rest 45min fartlek 1 hr LSR
20/06/2016 19 rest 40min easy 10min w/u, 4x5min intervals 30min easy rest 40min fartlek LSR, 40min easy, 40min HM pace
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Some super fuelling & nutrition advice there from everyone. If anyone likes bananas and nuts, this is a lovely banana bread recipe (yum!) I used to have a couple of slices in the car for when I finished my Long runs this year, you can use any nuts you like, put more in, sprinkle more on top. Just make sure the bananas are overripe. Another boardsie makes this with chocolate chips which just ads to the yum value so I've included them below
Ok this sounds super implausible, but I hadn't gotten around to printing out this recipe yet, nor even mentioned it to my OH. I got home from my LSR this evening and walked into the kitchen and what was she doing?
Baking banana bread with walnuts in!
Eerie. (And delicious)0 -
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Hi Hazel Bee you could be my soul sister. I was thinking of it last year too, then had a suprise pregnancy and a baby in January too, so like you been building the base and aiming for DCM also this year. Also doing a half at the end of June!!Hi Everyone. Delighted to be able to join the thread this year. I had contemplated it last year but as I had only had a baby in January I took the sound advice to wait. I've built up a good base again and and training for a half marathon at the end of June so I'm on track.
Have you raced before?
Lot's of 5ks, 10ks and 3 half marathons, soon to be 4)
Best 10k time 51.11 (more recently 53 mins on a very hilly course)
Half PB 1:58 in September 15
Do you still need to take walk breaks in your training?
No
How much training do you currently do ?
Generally 4 days a week. Following the Hal Higdon Novice 1 half plan at the moment. I also do a couple of mornings of strength training so usually have one rest day at the weekend.
What do you want to achieve?
Getting to the start line without injuring myself Enjoying the day. I'd love to finish under 4.20.
How many days a week can you train?
4
Why are you running this marathon?
It's been on my to do list for a long time. Dublin is special to me so running my first marathon there will be really exciting. I love the medal! Mostly I want to prove to myself that I can do it.0 -
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I've been turning over the two plans in the opening post in my head and I'm not really comfortable with either. HHN1 seems too easy, I'd actually have to step back my mileage for the first half of it at least and it doesn't include any running at PMP which I really want. On the other hand, the Boards plan looks like it ramps up too quickly for my level and I think I might struggle with it.
Is HH Novice 2 a good compromise? I've done it up in Google Sheets in the style of the Boards plan and I'm just curious as to whether there's something wrong with this or should I go ahead with it? It feels right to me, like it's in the sweet spot of what I'm looking for.
The only problem is I had to shuffle it a bit to fit the races and I'm not sure about the LSRs following the HM...
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Maximus Alexander wrote: »I've been turning over the two plans in the opening post in my head and I'm not really comfortable with either. HHN1 seems too easy, I'd actually have to step back my mileage for the first half of it at least and it doesn't include any running at PMP which I really want. On the other hand, the Boards plan looks like it ramps up too quickly for my level and I think I might struggle with it.
Is HH Novice 2 a good compromise? I've done it up in Google Sheets in the style of the Boards plan and I'm just curious as to whether there's something wrong with this or should I go ahead with it? It feels right to me, like it's in the sweet spot of what I'm looking for.
The only problem is I had to shuffle it a bit to fit the races and I'm not sure about the LSRs following the HM...
I'd try to get another 20 mile run in there if you can. Plus, you think you'll be doing cross after your first 20 mile LSR? Bless! 0 -
I'd try to get another 20 mile run in there if you can. Plus, you think you'll be doing cross after your first 20 mile LSR? Bless!
I'd have to disagree with this chris sorry, if the plan has one 20 miler then that's what you do, if you want to do 2 20 milers then find a plan that has 2....By all means Max find another plan if you don't want to do either of the ones we have here however.....if you change a plan then its no longer the same plan, its a different plan - the moral (is that right FBOT!) of this particular story is STICK TO THE PLAN whatever plan you choose and don't add long runs, especially 20 milers that are not built into them.
Edit: I think you will need to reduce those LSR's after the races, especially the 19 miler a week after the HM, the boards plan only has 14 miles after the HM.0 -
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I should have had my coffee before I posted! actually the boards plan has a 20 miler the week after the HM :rolleyes:
Heh, I was looking at that myself scratching my head. HHN1 has 14 miles all right. I do feel like a 19 and 20 miler in the two weeks after the HM is probably a bit much, but on the other hand as you said yourself stick to the plan, so I don't know what to be doing. :eek: 0 -
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Weekly Check-in
So this was my first full week following Hal Higdon's Novice One training plan for the marathon. It went well! Here's how I found it:
MONDAY: On Monday, I was thrilled. I posted here that having Mondays off made the decision to start the plan early an easy one - I can't help but think that the plan was built with this in mind. So Monday came and went and I did exactly what the plan told me to do on my little spreadsheet: rest.
TUESDAY: Tuesdays have us doing three milers, at least to start off with. The entire plan is in miles as it hails from America, a fact that annoys and confuses my European brain. However, google tells me that the run lengths for the first few weeks, by some miracle, almost exactly match the lengths I'm currently doing anyway. The short runs are three miles long, which google tells me is a handy 4.8km, very close to my 5k runs. The long runs vary every week, but the first one is 6 miles, which google says is in or around 9.6km, almost perfectly matching my 10k runs. I ran my ~5k in 28 minutes, as the plan said to run slowly to build up stamina. I foolishly thought this meant I was in for an easy ride, but what I failed to take into account was the fact that slower runs mean a longer overall time spent exercising.
WEDNESDAY: Wednesday was identical to Tuesday, an easy run of the same length. Despite going as slow as I could without feeling foolish, I somehow shaved a minute off my time from yesterday - 27 minutes.
THURSDAY: Thursday again was an identical length and intensity. The chart is even colour coded for intensity, something I hadn't before taken into consideration. I again somehow shaved a minute off my time to reach my front door after having left it only 26 minutes prior.
FRIDAY: Friday was meant to be a rest day, but seeing as how we need to do a day of cross training a week, and the fact that I had planned to go swimming with my aunt today, and add in the fact that I know nothing about cross training, I figured that Friday could be my CT day. I swam 30 lengths of a 20 metre pool in total - 10 backstroke, 10 legkicks, and 10 backstroke to finish off. In all it took me 25 minutes.
SATURDAY: Since I didn't take my rest day on Friday, I decided that today would be my chance, and spent the day visiting relatives. There's more resting on this plan than I had on my homemade weekly plan, but apparently that's when the muscles develop according to Hal Higdon's website.
SUNDAY: I did my first LSR on Sunday, 10k and it took me 68 minutes. I posted on here yesterday worrying that it might've been too slow, but was assured it was not. Which is fantastic because I honestly felt like I could have kept up that pace forever, which - as nop98 says - is exactly the point.
Good week all round! I might be cheeky here and plug my blog - I've been blogging about the marathon training since October and most of this write up actually comes from there, I just copied and pasted the majority of it here. If anyone wants to give it a quick once over, it can be found here:
https://runintherainblog.wordpress.com/
Cheers! 0 -
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Weekly Check-in
So this was my first full week following Hal Higdon's Novice One training plan for the marathon. It went well! Here's how I found it:
TUESDAY: I ran my ~5k in 28 minutes,
WEDNESDAY: somehow shaved a minute off my time from yesterday - 27 minutes.
THURSDAY: 26 minutes
I think someone's going to get in trouble for running waaaay to fast
I won't tell Nop0 -
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Weekly Check-in
So this was my first full week following Hal Higdon's Novice One training plan for the marathon. It went well! Here's how I found it:
TUESDAY: I ran my ~5k in 28 minutes,
WEDNESDAY: somehow shaved a minute off my time from yesterday - 27 minutes.
THURSDAY: 26 minutes
I think someone's going to get in trouble for running waaaay to fast (assuming your goal is 4.5 hours 0 -
Hello All..
So where do I start
- Haven't posted much yet as I have been watching things take shape.
I am not entirely sure what plan to be following at present so I am going to keep it simple and aim to have min 3 x mid week runs of circa 3.5m/6k and then an LSR at the weekend. I do want to keep some gym work in there and possibly may look to take up pilates over the summer too.
So taking it back a little over a week:
Sat 21st - 6.3m @ 9.50 P/M - No problems and really enjoyed. Had my U10's Girls in a major soccer cup final on Sunday morning so had lots to think about!
Sun 22nd Cup Final day and 43 years ticking over.. Consolatory and Celebratory McD's after the game.
Tues 24th - Spinning Class, some resistance training and then home for a 3.5m run at 9min pace
Thurs 26th - Had to get a few things off my mind (still disappointed that we got beat 1 - 0 Sunday).. so went for it in a 5k in the rain and set a PB
Fri 27th - Friday early is gym day for 1.5hr of resistance and then short cool down run on treadmill
Sun 29th - 10 mile LSR; fantastic morning! Really enjoyed. 9.4min pace.
So maybe some can help me and say what is best to be doing at this stage in advance of all beginning in earnest in early July? - is above OK, but maybe a little longer on the LSR if body allows!
Still concerns about my left ankle/foot - had the stress fracture last year and do still get some discomfort in that area. Yesterday's LSR was the big test and all held up well with no probs. Bit of stiffness today but nothing major at all. Very happy overall.. the old body is holding up well. If I can aim to get a stone off over summer life will be much easier for H/M and DCM.
Great to see so many contributing - really enjoying the thread!
Thanks
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However (there's always a however), this was my first run with my new HR strap and my watch showed me hanging around zone 3.6-4.0 with an avg HR of 135.
Is 135 too high? I felt that if I slowed down more I'd be doing bunny-rabbit. I don't have a clue, but I felt great the whole run.
A single HR reading in isolation is pointless. You need to know your max HR to draw any conclusions. A HR of 135 would by high for someone whose max HR is 150 but low for someone with a max HR of 190.
The other thing would be to monitor your HR over time. It should come down for the same pace as you get fitter. So, if in weeks to come you run at a similar effort with HR 130 then it's all rosy. If the HR starts to go up, on the other hand, that would be a warning sign.
Having said all that, if you felt great for the whole run it almost certainly wasn't too high.0 -
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But aren't we supposed to run the HM as an LSR? The plan says (PP) which I assume is planned marathon pace, but I'm sure I saw a discussion early in the thread saying it should be a LSR as it's so close to the marathon.
Advice last year was and to add another quote that will become a mantra here 'keep the main thing the main thing' so while going for a pb is something you would love to do I do remember a few novices last year who went all out in the HM found it very tough the week after as you are straight back into training and building up your long runs still. The HM should be used to practice your gels in a race situation practice your water and drink strategy try out your gear for DCM etc. I did however get a pb in the HM last year but I didn't go all out for the time I really wanted and went at the pace we were told by the mentors ... They know what they are talking about. There is plenty of time for getting the pb's after the marathon. So 'keep the main thing the main thing! ' 0 -
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Advice last year was and to add another quote that will become a mantra here 'keep the main thing the main thing' so while going for a pb is something you would love to do I do remember a few novices last year who went all out in the HM found it very tough the week after as you are straight back into training and building up your long runs still. The HM should be used to practice your gels in a race situation practice your water and drink strategy try out your gear for DCM etc. I did however get a pb in the HM last year but I didn't go all out for the time I really wanted and went at the pace we were told by the mentors ... They know what they are talking about. There is plenty of time for getting the pb's after the marathon. So 'keep the main thing the main thing! '
To second this, I was advised to just go for it on the day, and see how far I'm come. Yeah, I did well, shaving almost 7 minutes off my pb, but I was shattered for the next week, having to abandon my 20 mile run after "only" 16 miles. I don't advise racing it. PMP perhaps, but I was at PMP - 1:20 almost 0 -
Still in the 'routine' of the marathon plan, last week's training.... a sort of step back week
Monday - rest
Tuesday - 5.5k @ 6.06/k pace
Wednesday - 8k @ 6.11/k pace
Thursday - 5.5k @ 6.00/k pace
Friday - rest
Saturday - 13k @ 5.52/k pace
Sunday - Climbed Lugnaquilla - 4 hours (including stops)
I plan to follow Hal Higdon Novice 2 plan and I have entered the HM in Tullamore on August 27th and the 3/4's in Longwood on 9th October and they fit in exactly the weekends that the plan recommends for HM and 20miler...I had hoped to do the dcm race series but the race dates didn't fit with the plan. My plan starts 27th June and I hope to follow it exactly, all going well
I hope to run 20k next Saturday and I haven't needed to drink or eat anything before (longest run 18.5k) however I do want to get used to fueling...should I start doing it now (even though I'm not sure I need it) or is it best to only fuel when you need it? Advice appreciated 0 -
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Hi Everyone. Delighted to be able to join the thread this year. I had contemplated it last year but as I had only had a baby in January I took the sound advice to wait. I've built up a good base again and and training for a half marathon at the end of June so I'm on track.
Have you raced before?
Lot's of 5ks, 10ks and 3 half marathons, soon to be 4)
Best 10k time 51.11 (more recently 53 mins on a very hilly course)
Half PB 1:58 in September 15
Do you still need to take walk breaks in your training?
No
How much training do you currently do ?
Generally 4 days a week. Following the Hal Higdon Novice 1 half plan at the moment. I also do a couple of mornings of strength training so usually have one rest day at the weekend.
What do you want to achieve?
Getting to the start line without injuring myself Enjoying the day. I'd love to finish under 4.20.
How many days a week can you train?
4
Why are you running this marathon?
It's been on my to do list for a long time. Dublin is special to me so running my first marathon there will be really exciting. I love the medal! Mostly I want to prove to myself that I can do it.
Hello HazelBee, welcome to the thread!
Looks like you have a great routine going already. Sounds great. When and where is your Half (out of interest). Really looking forward to report
After your Half - make sure to recover well and I assume you're into the HHN1 program immediately afterwards.
I don't really have much else to say - you seem to know what you're doing. It was probably an excellent decision to postpone for a year as the time commitment is huge. I hope you'll have a great journey to October, looking forward to following your progress!0 -
OK, this is how my week went...
I know I am/should be given out but there has been no such thing as slow run.
Monday - Gym (30 mins circuit)
Tuesday - Star of the Sea 5k...
Wednesday - Gym (30 mins circuit)
Thursday - 8 mins @5k pace (so I was told to do but I think I was slower) + 10 x 1 min with 1 min recov
Sunday - Frank Fagan Duathlon - Running only - 10 k + 3k
Next week - won't be pretty either but better... so here is my question... this is the plan
Monday - Gym (30 mins circuit)
Tuesday - Dunboyne 5 mile
Wednesday - Gym (30 mins circuit)
Thursday - whatever we are told
Saturday - IF I have done today 13k = 8 miles... I know it was split with 1h40.... should I aim for at least 8miles again?
When I look at the leaderboard I see some serious distances (not by me of course)... so I start to 'panic'.... If the marathon is almost 5 months away, should I get the 'rocket boots' on?
Another question... the heat almost killed me today.... but I always get very warm when I run... and I cannot take any more clothes! Any suggestion?
Thank you!
Hey Kabuxa, thanks for checking in.
You seem to be doing an awful lot of racing at the moment? 2 races last week, one race this week? That, combined with all these Circuits classes, sound like far too many hard days per week, and not enough easy days.
There's still a bit of leeway as we haven't started officially, but we're training for a marathon so I'd really like to see you start clocking up plenty of easy miles (build up endurance) instead of putting in all these hard days (expending it).
My recommendation would be to start winding all this hard stuff down and start focussing on easy miles. Miles make champions. What plan are you hoping to follow - I forgot to write it down. Just structure your weeks like the plans, and try get ahead of the curve with many easy miles clocked up mid-week and a long run at the weekend.
However, your post draws attention to something else. :eek:
The Strava group is great for getting to know your fellow novices, seeing their progress, and admiring how disciplined they are with regard to training paces. But there is a danger, and that is that you start comparing yourself with others and feel like you have to do more miles, faster miles, more time on feet, less time on feet, more elevation, etc. Don't.
So - here's this week's stern message for everybody:
Nobody is allowed to try and top the weekly Strava leaderboard.
In case the big, bold, red font didn't give it away... I am really serious about this. From some of the intro's posted by folks it's already clear that we have quite a blend of capabilities and experience in our group of Novices. No better way to ruin your chances in October by comparing yourself to runners that are ahead of you in terms of capabilities - and trying to better them. Let them do their thing, and everybody please focus on doing your own thing, follow the plan you have chosen, at the paces you have determined are your paces, at the days that suit you. 0 -
In hot weather I always wet my hair with cold water before I go out - I think it keeps me cooler during running.
Here's my weekly check in:
Monday - fast mile
Tuesday - 5.5 mile moderate pace
Wednesday - 6 x 400m intervals
Thursday - 3 miles easy
Friday - rest
Saturday - 40 min tempo
Sunday - 8 mile LSR
My LSR pace was much better this week - I really felt I could run the whole distance again when I finished. I did pick up the pace a bit in the last half mile or so, probably because I knew I was on the home straight. I'll try and watch that for next time.
Stretched & foam rolled after the LSR today. Honestly, I knew the foam rolling would hurt, but I didn't think it would hurt that much! I was nearly crying! I have a feeling I will be sore tomorrow, but at least I'm not running.
Ah - the foam roller.Weekly Check-In
Slow start to the week but happy to report I seem to have my mojo back
M: Rest with sports massage
T: Rest (unplanned)
W: 6.35k easy @ avg 6:47/km
T: 5k easy @ avg 6:35/km
F: Rest (planned)
S: 9.34k LSR @ avg 7:02/km
S: Some walking in early afternoon followed by 3.59k Rec run @ avg 6:59/km
Next two weeks:
M: 5k easy plus swim and sauna if time
T: Travel
W - S & M - S: Walking holiday, no running but covering about 30k a day so shouldn't loose too much running fitness (I hope).
Glad to hear the mojo is back and enjoy your holidays.10.7m LSR today at 10:41 pace. I made a point of slowing it down even more than previous runs and it was definitely conversational pace. Didn't appreciate the lad shouting something at me from a cab though!
However (there's always a however), this was my first run with my new HR strap and my watch showed me hanging around zone 3.6-4.0 with an avg HR of 135.
Is 135 too high? I felt that if I slowed down more I'd be doing bunny-rabbit. I don't have a clue, but I felt great the whole run.
Weekly update:
4 runs: Two 4m easy, one 5m threshold and the LSR. Total 24m, a bit down on previous week as I was in US for 2 days.
Good stuff slowing down!
Our resident heart-rate running expert is Firedance - hopefully she'll be able to answer your question.Pomplamousse wrote: »My weekly update (23rd-29th May)
Monday: 5 miles (9:48 min/mile)
Tuesday: 8 miles (9:41 min/mile)
Wednesday: rest
Thursday: 4 miles (9:12 min/mile)
Friday: rest
Saturday: 12 miles (11:08 min/mile)
Sunday: rest
Weather-wise it was a lovely week for running. Not sure if it was the warm weather or tiredness but Saturday's long run felt more of a struggle than usual.
If I paced myself by heart rate, Tuesday's run would've been a bit hilarious. I was running along a narrow-ish path and a cyclist came up behind me and chose the exact moment he was passing me to suddenly scream into his phone:eek: I got such a shock that he's lucky I didn't knock him off his bike:D
My plan to figure out my cross-training plan this week never happened. Oh well.
Good work Pomplamousse - don't worry about missing the cross. If you have to skip a day, skip an easy / rec day and rest instead.0 -
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Hi nop98,
You might have not seen my introducing post on 25-05-2016, 23:18... I can't wait for my welcoming post!
Thanks in advance
Hi Szilvike - I did indeed, my apologies!Hi, I'd like to join too! I started running about a year ago, and totally fell in love, so now the marathon is a big dream of mine.
**Have you raced before? If so what are your PBs? (Date and distance please!)
I haven't yet, somehow never really felt like it. I prefer running in quiet parts of Phoenix Park
If that matters, so far my fastest 5K was 25.59, fastest 10K 58.40, fastest half-marathon distance 2.07.47
I'd like to be a bit faster, but am trying to be patient (and I know women are generally slower).
**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.
I had been having shin splints between February and April, so during this period I was able to do only very little running. Since the pain is gone, I gradually went back to my usual 25mi/week, 4 days of running. 2 weeks ago started the marathon training plan, at the moment I have 4 runs a week, about 28 miles, and one day cross training – for this I picked spinning classes. 2-3 times a week I do some core strengthening exercises as well.
**What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
I'd just like to finish it in whatever time, without any walking.
**How many days a week can you train? And what plan do you intend to follow?
5-6 days
I follow the plan that Runcoach.com made for me based on my previous tracked runs during this past year.
**Why are you running this marathon?
Want to prove myself that I can do it!
So far I've been always running alone, and I like that a lot actually, but lately started to feel it might be good to have company for my long runs at least. You guys mentioned some club or group, where could I find these? I mean I know there are running groups around the city, but the ones I found when googled just organize certain runs that don't fit in my plan. Also all of us follow different plans, have different pace, how do you find people who you can actually run with...?
P.S. Sorry I don't know how to make the questions bold!
Hi Szilvike - welcome to the thread!
Glad to hear you're enjoying your running, and also that running alone at least doesn't seem to bother you. Many folks (that don't run much) always tell me that they find running so boring, that they need to listen to audio-books / playlists / whatever. I love running by myself too with only my thoughts to occupy me - that said, running with company is just another dimension of fun.
Quick feedback on your routine. Not sure if I would recommend a spinning class as cross-training - can you really describe that as an easy workout? Remember, cross training is meant to be an easy day, keep the body ticking over while you recover from the week. Not bust-your-gut-workout day.
Can I tempt you with the boards plan? 25 mi/week is a solid base to work from, I'd just add a fifth day of running in the week at recovery pace.
I hope you'll consider the Race Series events, if you haven't raced before, you really want to get some experience running in a large group, believe me, the first few miles of DCM are really, really busy.
As for a running group, there's a virtual group on Strava for the DCM 2016 Novices. Last year, a few of the Novices got together for some of the LSRs - we organized it ourselves through the thread. The first time, IIRC there was two groups with different distances and paces, in Phoenix Park. Someone will have to grab the bull by the horn!
Welcome to the thread - good luck!0 -
Weekly Check-in
So this was my first full week following Hal Higdon's Novice One training plan for the marathon. It went well! Here's how I found it:
MONDAY: On Monday, I was thrilled. I posted here that having Mondays off made the decision to start the plan early an easy one - I can't help but think that the plan was built with this in mind. So Monday came and went and I did exactly what the plan told me to do on my little spreadsheet: rest.
TUESDAY: Tuesdays have us doing three milers, at least to start off with. The entire plan is in miles as it hails from America, a fact that annoys and confuses my European brain. However, google tells me that the run lengths for the first few weeks, by some miracle, almost exactly match the lengths I'm currently doing anyway. The short runs are three miles long, which google tells me is a handy 4.8km, very close to my 5k runs. The long runs vary every week, but the first one is 6 miles, which google says is in or around 9.6km, almost perfectly matching my 10k runs. I ran my ~5k in 28 minutes, as the plan said to run slowly to build up stamina. I foolishly thought this meant I was in for an easy ride, but what I failed to take into account was the fact that slower runs mean a longer overall time spent exercising.
WEDNESDAY: Wednesday was identical to Tuesday, an easy run of the same length. Despite going as slow as I could without feeling foolish, I somehow shaved a minute off my time from yesterday - 27 minutes.
THURSDAY: Thursday again was an identical length and intensity. The chart is even colour coded for intensity, something I hadn't before taken into consideration. I again somehow shaved a minute off my time to reach my front door after having left it only 26 minutes prior.
FRIDAY: Friday was meant to be a rest day, but seeing as how we need to do a day of cross training a week, and the fact that I had planned to go swimming with my aunt today, and add in the fact that I know nothing about cross training, I figured that Friday could be my CT day. I swam 30 lengths of a 20 metre pool in total - 10 backstroke, 10 legkicks, and 10 backstroke to finish off. In all it took me 25 minutes.
SATURDAY: Since I didn't take my rest day on Friday, I decided that today would be my chance, and spent the day visiting relatives. There's more resting on this plan than I had on my homemade weekly plan, but apparently that's when the muscles develop according to Hal Higdon's website.
SUNDAY: I did my first LSR on Sunday, 10k and it took me 68 minutes. I posted on here yesterday worrying that it might've been too slow, but was assured it was not. Which is fantastic because I honestly felt like I could have kept up that pace forever, which - as nop98 says - is exactly the point.
Good week all round! I might be cheeky here and plug my blog - I've been blogging about the marathon training since October and most of this write up actually comes from there, I just copied and pasted the majority of it here. If anyone wants to give it a quick once over, it can be found here:
https://runintherainblog.wordpress.com/
Cheers!SausageDogDave wrote: »I think someone's going to get in trouble for running waaaay to fast
I won't tell Nop
Ha ha SDD - thanks for pointing that out (struggling a little with the volume of posts TBH)...
That agreed, FDJM gets some credit back for running a nice slow 10k as LSR. SausageDogDave's point is valid tho, the easy runs are not about time and pace. They are for clocking up miles (what's that saying again? Oh yeah, miles make champions).0 -
Still in the 'routine' of the marathon plan, last week's training.... a sort of step back week
Monday - rest
Tuesday - 5.5k @ 6.06/k pace
Wednesday - 8k @ 6.11/k pace
Thursday - 5.5k @ 6.00/k pace
Friday - rest
Saturday - 13k @ 5.52/k pace
Sunday - Climbed Lugnaquilla - 4 hours (including stops)
I plan to follow Hal Higdon Novice 2 plan and I have entered the HM in Tullamore on August 27th and the 3/4's in Longwood on 9th October and they fit in exactly the weekends that the plan recommends for HM and 20miler...I had hoped to do the dcm race series but the race dates didn't fit with the plan. My plan starts 27th June and I hope to follow it exactly, all going well
I hope to run 20k next Saturday and I haven't needed to drink or eat anything before (longest run 18.5k) however I do want to get used to fueling...should I start doing it now (even though I'm not sure I need it) or is it best to only fuel when you need it? Advice appreciated
Other than running your longest run the fastest :eek: that looks like a decent week
20k looks like a bit of a jump in LSR distance? Make sure to increase the weekly mileage gradually and not more than 10%. As the other posts, add to both the mid-week easy stuff and the LSR.
Yes to this. It'll take a few attempts to get this right.0 -
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