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Dublin Marathon 2016 - Mentored Novices Thread
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Hi All, hope it's not too late to join up! I started running consistently last October after a few failed attempts two years ago. I actually started with the C25K which went very well as I actually followed it correctly this time. On my failed attempts, I lost patience and wanted to run faster too quick. I have learned my lesson this time and haven't stopped running since then and have progressed nicely!
Have you raced before? If so what are your PBs? (Date and distance please!)
I have only entered a few races but I really enjoyed them and got a good feel for how things work in comparison to a training run. My PBs to date are.
-5km, 24:41
-Half marathon, 2:19, Feb 2016 (this was actually a training run which was supposed to be a shorter distance, I felt good as I was running nice and slow but that was a mistake, I wasn't ready and suffered for a good month after that and then got a bad chest infection which put me out for another bit so won't be making this mistake again!)
-10km, 52:29, Jan 2016 - Milford 10K - I really enjoyed this run, I am from Limerick so it was great to get down home for this to join some family and friends on the run out in the grounds of UL which is an amazing place to go for a run! It was a poor day weather wise and the wind was pretty strong so I think on another day, I probably would have broke the 50 minute mark as I finished pretty strong.
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 am currently doing 4 days, about 30k a week so I know I need to up the distance a good bit. I am planning to do some cycling for cross training.
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
Dream is to make the starting line, enjoy the run and finish it. I would love to break the 4hr mark but won't be worrying about that, guess I will know where I am at closer to the run and have a more realistic idea of where I am at then.
How many days a week can you train? And what plan do you intend to follow?
I can do 5 days a week if that is advised, I haven't decided what plan to follow but was thinking the Hal Higdon Novice 1 or 2. Will happily take on board any recommendations!
Why are you running this marathon?
I have always dreamed of running one, my bother quit Fags 3 years ago and has become super fit since then. He is now doing triathlons and has completed a Half Ironman recently and has now committed himself to Ironman Lanzarote next year so I guess he has inspired me to get my a**e in gear!
I am very nervous and excited to be a part of this and looking forward to our journey together over the next 4 months
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Weekly update with a couple of personal lessons learned.
Tue: 5m @ 9:43 pace
Wed: Threshold run, 10min easy, 20min at threshold pace, 5min recovery. Average 8:49 pace
Fri: 4m easy @ 9:51 pace. Lesson 1 on this run......make sure you "do your business" before heading out! Ran the last mile fully clenched
Sun: 13m @ 10:15 pace. Lesson 2......check for events before deciding to drive out to Phoenix Park for the first time, traffic going in was horrendous. Really enjoyed the run, but I did need to circle back to the car half way to refill water bottles. Also guilty of going a bit fast for the first 8 miles (even 10min pace), but I was trying to run by heart rate rather than pace so slowed down later to keep HR steady.
Oh, and I'm now fully converted to miles 0 -
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scotindublin wrote: »rest day tomorrow playing golf....not sure I can count that as cross training.
l.
Under no circumstances will golf be counted as cross training - I don't care what FBOT or tang1 says :pac:
Depends how good you are at it. When you carry your bag and take as many shots as Tang and I do then you can definitely count it....but if you use one of those auld man electric trolley like Ferris or have the gift like Yaboya then no it doesn't qualify
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Nice 18 holes of cross training this morning.....the handicap will not be coming down with this year with the running!Depends how good you are at it. When you carry your bag and take as many shots as Tang and I do then you can definitely count it....but if you use one of those auld man electric trolley like Ferris or have the gift like Yaboya then no it doesn't qualify0
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Hi All, hope it's not too late to join up! I started running consistently last October after a few failed attempts two years ago. I actually started with the C25K which went very well as I actually followed it correctly this time. On my failed attempts, I lost patience and wanted to run faster too quick. I have learned my lesson this time and haven't stopped running since then and have progressed nicely!
Have you raced before? If so what are your PBs? (Date and distance please!)
I have only entered a few races but I really enjoyed them and got a good feel for how things work in comparison to a training run. My PBs to date are.
-5km, 24:41
-Half marathon, 2:19, Feb 2016 (this was actually a training run which was supposed to be a shorter distance, I felt good as I was running nice and slow but that was a mistake, I wasn't ready and suffered for a good month after that and then got a bad chest infection which put me out for another bit so won't be making this mistake again!)
-10km, 52:29, Jan 2016 - Milford 10K - I really enjoyed this run, I am from Limerick so it was great to get down home for this to join some family and friends on the run out in the grounds of UL which is an amazing place to go for a run! It was a poor day weather wise and the wind was pretty strong so I think on another day, I probably would have broke the 50 minute mark as I finished pretty strong.
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 am currently doing 4 days, about 30k a week so I know I need to up the distance a good bit. I am planning to do some cycling for cross training.
What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
Dream is to make the starting line, enjoy the run and finish it. I would love to break the 4hr mark but won't be worrying about that, guess I will know where I am at closer to the run and have a more realistic idea of where I am at then.
How many days a week can you train? And what plan do you intend to follow?
I can do 5 days a week if that is advised, I haven't decided what plan to follow but was thinking the Hal Higdon Novice 1 or 2. Will happily take on board any recommendations!
Why are you running this marathon?
I have always dreamed of running one, my bother quit Fags 3 years ago and has become super fit since then. He is now doing triathlons and has completed a Half Ironman recently and has now committed himself to Ironman Lanzarote next year so I guess he has inspired me to get my a**e in gear!
I am very nervous and excited to be a part of this and looking forward to our journey together over the next 4 months
Hey Tony1980 - welcome to the thread!
Not too late to join! We're not starting training programs until the end of June, so plenty of time to get up to speed and mileage.
I am glad you have learned (albeit the hardway) that sprinting out of the blocks might get you to 100m fast, but not the longer distances.
It looks like HHN1 might be something for you, it's 4 days a week, and you can throw in a couple of recovery miles the day after your long run if you so choose. I am glad to see you have no strong goal times in mind, best to work off a planned marathon pace (PMP) of 4h30 or thereabouts.
Your weekly structure is already solid so I have no much feedback at this stage. Looking forward to following your progress!0 -
Friday
3.51 miles. Felt sick and exhausted during this so the plan was to do 5 miles. Called it a day and went home to relax
...
Plan on doing a slow 5 mile today and 14.5 for my LSR this week. Should I continue to increase my mileage for my LSRS or start to focus on the marathon plan?
Some great weekly reports posted. Keep up the good work everyone.
Hey Goosepaul -
Next time, don't even go out, if you feel like Friday. you might do more damage than good. I hope you're feeling better?
After your 13-miler, maybe consider a rest day? Don't overdo it yet! In the weeks until the start of the plan, I would slowly increase the distances on most of your runs, not just the LSR. Ideally, the long weekend run remains < 1/2 of the total weekly mileage. But since your at HM distance already, I wouldn't increase it any further yet. There'll be plenty of 13M+ runs to come. 0 -
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The Black Oil wrote: »Blister hasn't popped yet. Runs this week.
Tuesday: 3.06mi - Time: 36:37. Avg Pace: 11:57 min/mi
Friday: 3.02 mi - Time: 36:39. Avg Pace: 12:08 min/mi
Saturday: 3.06 mi - park run - really enjoyed just taking it handy, lay back and took it easy. Enjoyed the weather and the location, good spirit amongst the crowd. No safety briefing, just a few announcements, etc. Time: 31:48. Avg Pace: 10:27 min/mi
Sunday - lsr day, threw on the sun cream after 9am and got out there. 7.01 mi - the furthest I've ever run. Time: 1:34:25. Avg Pace: 13:28 min/mi. I was tempted to speed up for the final mile, but knew not to otherwise you lot would be on my case. :pac: No complaints, in general.
I know, Firedance would have had you for lunch.
Well done on your longest run.0 -
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Hey paddydriver -
Looking over your initial post again - I think you should consider HHN1 as plan, but be less ambitious with finishing time / PMP. Something in the 4h30 ballpark. This means slowing down the long runs even further... HHN1 is a fine plan, it has gotten many novices to the starting line by slowly increasing the weekly mileage in steps.
For the time being, please add to your mid-week runs at the expense of your longer runs. If my tired arithmetic is accurate, your LSR was much more than your other runs combined (in terms of distance), and that should be the other way around.
I am a little nervous hearing about niggles and running through them, especially as you mentioned injury concerns. The rule of thumb is that you can run with a niggle provided it goes away / doesn't get any worse, but if you feel them all the time, you want to get it checked out.
I don't know about your post-run routine, but there's a lot of good stretching / maintenance routines posted already by Firedance - maybe something to consider in terms of injury prevention.
Glad to see your progress - but careful, easy does it!
This is worth repeating Paddydriver, I had done up a reply too but spotted nop was back. Even if you were going for a 4 hour marathon your Long Run pace was on the fast side. McMillan is giving 9:05-10:25 and we all recommend you (all) run on the slower end of those paces as they are not meant for novice marathoners. If you're adjusting to a 4:30 marathon (nop is right as usual) then you have a LR pace of 10:10-11:24.
Please please please slow down your long runs I promise it'll be a massive benefit to you on race day. Good work though, you're heading in the right direction for sure. (inserting smiles as nop is painting me as some sort of fire breathing dragon :D:D) 0 -
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Hey Tony1980 - welcome to the thread!
Not too late to join! We're not starting training programs until the end of June, so plenty of time to get up to speed and mileage.
I am glad you have learned (albeit the hardway) that sprinting out of the blocks might get you to 100m fast, but not the longer distances.
It looks like HHN1 might be something for you, it's 4 days a week, and you can throw in a couple of recovery miles the day after your long run if you so choose. I am glad to see you have no strong goal times in mind, best to work off a planned marathon pace (PMP) of 4h30 or thereabouts.
Your weekly structure is already solid so I have no much feedback at this stage. Looking forward to following your progress!
Cheers nop98, I will take your advice and plan for the HHN1 so and work off a (PMP) of 4h30. I think for the next 2 weeks, I will gently bump up my mileage before the plan begins and then move on to the HHN1 for Monday, June 27th.0 -
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Moderators, Category Moderators, Entertainment Moderators, Science, Health & Environment Moderators, Regional East Moderators Posts: 18,551 CMod ✭✭✭✭
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Who me?? nooooooo, I'm a pussycat :cool::D:D
Yeah, yeah. :pac:
(I've been injured since January so just trying to get back into it).
Welcome. Moderator: Television, Psychology and Dublin County North.
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