DCM 2017 Mentored Novices Thread

BrownEyes79

quickbeam wrote: »

When should I get new runners

I bought my new pair last week. I'll alternate between them and my "old" pair during training so they'll be well broken in but not worn out!
Also if you find runners you like in the shop then check them out online before you buy, sometimes you can get a better deal on sites like runningwarehouse.ie or the like!

sgal

Wubble Wubble wrote: »

This is one of those occasions where I shamelessly nick from someone else thanks to Myles for sharing his expertise, I couldn't even dream of explaining it as well as this....

Long Slow Run

Thanks so much for that

Philrunner83

Looking forward all day to the LSR in the morning I have a feeling once the mileage increases I won't be saying that :-)

juke

ariana` wrote: »

Should be a walk in the park for me so as i breezed (ok maybe breezed is an exaggerate but i made it) through 3 labours without any epidural Ok, i confess i did have a few puffs of the gas 'n' air, does that make me weak :rolleyes:

yes, yes it does :pac: 'Natural' and all that :cool:

Oh, I am in so in awe of the PB times so far being posted this years novices. I can but wish for me for next year.

I wil be watching closely, and encouraging often!

The Black Oil

Philrunner83 wrote: »

Looking forward all day to the LSR in the morning I have a feeling once the mileage increases I won't be saying that :-)

It'll be fine and you'll start to enjoy them more and more...by sticking to the plan. :pac:

Lazare

Lazare wrote: »

I was going to target a parkrun pb in the run up to the 26th but you guys have persuaded me to sign up for the Irish Runner 5.

Looking to beat my Raheny time.

Wahoo PB!! So happy this morning.

Shaved 5 seconds off it.

Started structured training over the past couple of weeks and it's really paid off, haven't been able to come within a minute of that time since November.

Ran an easy 3 miles on Tuesday, a progression run on Wednesday and 4 easy miles on Thursday with 5x strides at the end of it. Decided yesterday to go for it at parkrun this morning.

So happy to see results so quickly.

scotindublin

I can guarantee you will still be saying that when the LSR gets longer the deeper into the plan you go. Every time the distance increases you will be setting a new record for your longest run (assuming this is your first marathon!) and I always got a good feeling doing that.

Philrunner83 wrote: »

Looking forward all day to the LSR in the morning I have a feeling once the mileage increases I won't be saying that :-)

Sheep1978

Going to kick off a slow run myself tomorrow, maybe 10k. Need to try get in the habit of running slower than my natural urge to go faster

BrownEyes79

Did anyone run in the Phoenix Park today? Was going to do my LSR there tomorrow but would have to drive there (Chapelizod side) just wondering is parking/ traffic manic with Bloom on, would I be better off going somewhere else?

shortie_chik

BrownEyes79 wrote:

Did anyone run in the Phoenix Park today? Was going to do my LSR there tomorrow but would have to drive there (Chapelizod side) just wondering is parking/ traffic manic with Bloom on, would I be better off going somewhere else?

I ran in the park this morning, about 815-930. There were lots of gardai and squirrels about!

Traffic near the bloom site had picked up by the time I was heading home, but if you're on the other side of the park it might be OK. I ran through the car park beside the football pitches and it was empty at that time (9ish). If you went there early, I'd say you could be OK.
I think the worst of the traffic is trying to leave the park from lunch time on, so once you're out of there early in the day, it wouldn't be too bad.

shortie_chik

quickbeam wrote:

Also, where do I go get them? The last time was just Lifestyle Sports, but I remember reading here about some specialist place in the city (Dublin) that does your gait measurement, but I can't remember what they're called. Are they the place to go, or would any shop like Lifestyle do?

Lots of places are doing gait analysis now, even the "high-street" type places like Lifestyle and Elverys. I can't say what their training is like though. Those places always seem more like leisure wear shops than functional sports clothes shops to me!

I bought my most recent runners in Run Logic in Templebar area. They did the gait analysis, only had one pair of shoes in my size to suit my run, so not a great selection for me, but they seem to be working out ok.

I think I was served by the guy who owns it. He might know his running but he doesn't know much about customer service. I asked if he did gait analysis and he said he did. Then all in one breath without me having time to reply he asked "have you had it done before? Obviously not." Which I thought was incredibly rude. Runners come in all shapes and sizes and speeds. I'm not running to win gold medals, but for fitness and to challenge myself. I could have said "screw you buddy, I've run a marathon and more half marathons than I can remember" but that would have been a bit pointless so I just said nothing. Anyway, he'd do well not to judge and insult his customers.

Next time I'll probably go back to Base 2 Race / Amphibian King. They're in Ballymount industrial estate. Or I'll try the fairly new running shop in Ashtown, can't remember the name. Might be another Run Logic or Run Hub?

quickbeam

shortie_chik wrote: »

Lots of places...

Thanks shortie! Lifestyle certainly didn't offer me gait analysis in January! Though in fairness I have been very happy with the runners out bought then.

I think Run Logic was the place I was thinking of having heard before (that it's in Temple Bar rings the bell for me), but as a newbie to running I'd not be impressed with the experience as you outlined.

I might try Amphibian King, though the Run Hub is very handy for me, so might try there first and hope I get what I need.

Thanks again!

Philrunner83

scotindublin wrote: »

I can guarantee you will still be saying that when the LSR gets longer the deeper into the plan you go. Every time the distance increases you will be setting a new record for your longest run (assuming this is your first marathon!) and I always got a good feeling doing that.

Yeah it will be my first scotindublin. LSR went well this morning was only 8 mile but already looking forward to the next LSR and it being a little further :-)
Am glad that I will get that feeling every week and am looking forward to this journey to the start line

Baby75

Lazare wrote: »

Wahoo PB!! So happy this morning.

Shaved 5 seconds off it.

Started structured training over the past couple of weeks and it's really paid off, haven't been able to come within a minute of that time since November.

Ran an easy 3 miles on Tuesday, a progression run on Wednesday and 4 easy miles on Thursday with 5x strides at the end of it. Decided yesterday to go for it at parkrun this morning.

So happy to see results so quickly.

Well done and congrats on the PB I have also noticed a huge difference in my running this week, I seem to have taken a huge jump compared to my running buddies in my local running club while I am delighted with myself, it does feel a little strange to move up a level without them. but it does mean I can keep up with my hubby I am not so far behind him anymore

BrownEyes79

shortie_chik wrote: »

I ran in the park this morning, about 815-930. There were lots of gardai and squirrels.

Thanks Shortie, I'll try and get out early

Lazare

Baby75 wrote: »

Well done and congrats on the PB I have also noticed a huge difference in my running this week, I seem to have taken a huge jump compared to my running buddies in my local running club while I am delighted with myself, it does feel a little strange to move up a level without them. but it does mean I can keep up with my hubby I am not so far behind him anymore

He'll be eating your dust in a few weeks

Well done you too.

Sheep1978

Did 10k (6.25m)this morning in 47.13. I planned doing it slower but finding it hard to start off at a slow pace and only knew my first mile pace when the phone told me after 1 mile. Think I need to get a gps watch.
Slowed down after first mile partially due to purposely slowing and partially due to tiredness kicking in. Second half of the run was tough, guess due to normally being used to park runs.
Below are mile splits. Any advice on tips/tricks to slow down early. Should be as simple as 'don't run as fast' but find hard:

6.58
7.18
7.25
7.37
7.48
8.03

So no consistency at all

kin9pin

Sheep1978 wrote: »

Did 10k (6.25m)this morning in 47.13. I planned doing it slower but finding it hard to start off at a slow pace and only knew my first mile pace when the phone told me after 1 mile. Think I need to get a gps watch.
Slowed down after first mile partially due to purposely slowing and partially due to tiredness kicking in. Second half of the run was tough, guess due to normally being used to park runs.
Below are mile splits. Any advice on tips/tricks to slow down early. Should be as simple as 'don't run as fast' but find hard:

6.58
7.18
7.25
7.37
7.48
8.03

So no consistency at all

Without a watch you need to concentrate on your breathing. Start off slower than you think you should and, as you've no doubt heard and will hear again and again, keep the pace "conversational". You shouldn't be breathing heavy at all and should be able to say sentences out loud without effort. I sometimes talk to myself on long solo runs just to check that I'm at a comfortable pace.
I wouldn't worry too much at this stage about struggling at the end of your 10k. It's a great lesson about correct pacing and respecting the distance.
Endurance will come as you build up the miles, but only if you build them at the correct pace and running too fast increases the chance of injury as the mileage increases.
Looking at your goal times you should really be running long runs closer to 9:30-10:00 pace. Your 5k PB would indicate potential to improve on this, but I would personally recommend starting at the slower pace and adjusting later as your endurance builds. It may feel unnatural at first, but you really do get used to it.

I would also recommend getting a watch if you can. Even older cheaper models do a fine job and they're more convenient than a phone. Or, maybe bring your phone, but set up audio pace alerts?

quickbeam

My goal for the week: to increase my runs to 9km.

Runs:
10.56km @ 7:20 pace (approx 9.4km of actual running)
10.54km @ 7:22 pace (approx 9.4km of actual running)
Both very similar runs, took it slow, managed them okay.

6.31km @ 7:18 pace (approx 5.3km of actual running)
Was nice to "only" do 5km (wouldn't have been saying that 6 months ago!!), and did okay, though was slower than previous runs on the same route.

5.17km @ 6:38 pace (all ran)
Parkrun, slower than previous 4 runs on the same route.

Two long walks midweek too - 6.3km leisurely and 8.2km brisk.

My 5km times seem to have really suffered. I'm wondering if that's because I'm getting too used to running at a slower pace, or (more likely, I think) I just don't have the energy to run at a faster pace due to longer runs and walks in the preceding days.

Not that I'm complaining. My primary goal in running is to lose weight, and I'm still doing that, so any PBs with times or distances are really only an added bonus, and I'm getting the PB on distances in at least.

Next week, starting tomorrow, hoping to run 10km - a big milestone (kilometer-stone?) for me, and if I do it I'll sign up for the Fingal 10K.

aine_fainne

Haven't posted in a while but I have been sticking to my training plan for the Clontarf Half over the past two weeks. This week was fairly high mileage, and could certainly feel it in my legs, especially during the cool down after my run on wed, my legs were like jelly after 5 miles @ pace!! Also think I refuelled better after my lsr today, as I didn't need to have a nap this afternoon like I did last week!!

Overall this week I ran:
Tues 4.5 m easy
Wed 1 mile w/u, 5 mile pace, 1 mile c/d
Thurs 4.5 m easy
Sat 1 mile w/u, 3 mile pace, 1 mile c/d
Sun 10 mile easy

Omeceron

I'm away next weekend and am wondering if I should try and fit in a long run or do a parkrun?

I will be doing the Irish Runner 5 mile the following week so I am not sure if I should be missing 2 long runs in a row.

Singer

Omeceron wrote: »

I'm away next weekend and am wondering if I should try and fit in a long run or do a parkrun?

I will be doing the Irish Runner 5 mile the following week so I am not sure if I should be missing 2 long runs in a row.

Always do a long run! You could do both and fit in the parkrun as part of your long run?

Omeceron

Singer wrote: »

Always do a long run! You could do both and fit in the parkrun as part of your long run?

Thanks, time will be an issue. Could try and do the long run on Friday instead.

AuldManKing

brownbinman wrote: »

quick question folks, I'm planning on doing an interval training session tomorrow. was out for a 7km yesterday and planning on upping milage at weekend, but I want to mix it up tomorrow.

Would sessions of 400m at a much faster pace than usual and trot back be sufficient or what would be best?

Cheers

This isn't a reply to brownbinman - just a note in general on Intervals.

Interval sessions should be part of a plan - so, hopefully these are in your plan.

400m sessions can have 2 main benefits

(1) Speed - run nearly all out sprint and take as much recovery as you like - be fully recovered to do the next one.

(2) Aerobic/V02 conditioning - Run at a controlled fast pace (typically your 3k-5k pace) and take about 50%-75% of the time it takes to do the interval as a recovery.
e.g. if it takes 2 mins to run 400m take 60secs-90secs break and go again.

For a marathon plan - I wouldn't encourage too much of the 1st type (speed) - and I'd use strides or hill sprints to keep tabs on speed (if its in the plan)

The 2nd type I wouldn't encourage too much of it either - for a marathon plan - you just need to focus on building an aerobic engine over the weeks. The boards plan does that.

Doing ad-hoc training can be counter productive if you dont know the reason why you are doing it or if it doesn't have a particular progression to it over the course of a few weeks.
We've seen many people get injured in the early weeks of the Novice training due to them doing too much.

With a marathon - thats the 'main thing' and there's an old saying that "The main thing is to keep the main thing, the main thing."

shortie_chik

Until 12th June, Arnotts has a trainer exchange going on. 20% off a new pair of runners in their Life Style Sports store if you bring in an old pair. Might suit if you knew what runners you need.

http://whatson.arnotts.ie/events/trainer-exchange/

AuldManKing

Sheep1978 wrote: »

Did 10k (6.25m)this morning in 47.13. I planned doing it slower but finding it hard to start off at a slow pace and only knew my first mile pace when the phone told me after 1 mile. Think I need to get a gps watch.
Slowed down after first mile partially due to purposely slowing and partially due to tiredness kicking in. Second half of the run was tough, guess due to normally being used to park runs.
Below are mile splits. Any advice on tips/tricks to slow down early. Should be as simple as 'don't run as fast' but find hard:

6.58
7.18
7.25
7.37
7.48
8.03

So no consistency at all

there's a few pacing apps you can get that give audio feedback on your pace.
When I started running 2011 - I used MiCoach to keep tabs on my pace and it would tell me to slow down constantly, I used these a lot until easy pace became 2nd nature.

There's a very current debate about 'No Mans Land' pace (I've been reading a lot about Kenyan's running super slow) - as a personal example - my 5k pace is 5.40/mile - my Marathon pace is 6:30/mile (hopefully) - my easy pace should be 7:45'ish - I can recall doing plenty of runs at 7:15 pace or faster (too fast).
These are fine if its a planned run where sections are at predetermined paces e.g. 16m with 10@MP - but for general runs where the pace happens to be fast - its really No Mans Land.

Ive come to learn that the benefits physiologically of running at 7:15 pace for me are the same as if I ran 7:45. This is very important to all runners.

Lately, my easy pace has dropped to 8/min miles and my workouts have become super important. As a result I'm performing better in races.

I've no doubt that 'some' of my long runs will be at 7:15 pace in the future as the social element of running with people will outweigh the benefits of running at the proper pace .

Sorry for the meander

In Summary:

(1) Get a grip on your 'proper' easy pace - use a calculator Here or Here

(2) Running at too fast a pace for easy runs will fatigue you for future sessions. sometimes a very easy run is worth more - today I ran at 8:45/mile pace - more than 2 mins slower than Marathon Pace. I loved it

(3) For 1st time marathoners, running is running. no matter what the pace. You are building the aerobic engine.

ariana`

Only 3 runs last week, a 5k race on Tuesday, a stupidly fast 10k on Thursday night (really really stupid to do this so soon after the 5k - sore & tired the next day) and a 14km (8.5 miles) LSR on Saturday which went surprisingly well considering i wasn't recovered from Thursday's efforts :rolleyes:

Also did a yoga class and a 30 min power walk as cross training.

29km/18 miles total for the week.

Has everyone decided on a plan at this stage? I'm still undecided but leaning towards Boards.

Sheep1978

Have made my own plan up based on boards / HH Novice 2. Have stags, weddings and holidays to workaround so just had to make do with the best I could

ariana`

Sheep1978 wrote: »

Have made my own plan up based on boards / HH Novice 2. Have stags, weddings and holidays to workaround so just had to make do with the best I could

Those are the two plans i'm going between as well. I've a weeks hols in August and just been invited to a stag in Sept, my first stag (i'm more used to hens ) so looking forward to seeing what happens on a stag weekend :pac:

brownbinman

if anyone is interested in the Rock and Roll 1/2 marathon, there's a reduced price of €30, down a tenner tomorrow only
http://www.runrocknroll.com/dublin/