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DCM 2017 Mentored Novices Thread
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Friday today. $hit is it really Friday - so its 1 more sleep to 1 more sleep.
4 key things today.
(1) Today is a good day to eat well and often - with no fear of being too bloated tomorrow.
(2) Get a good nights sleep tonight as Saturdays sleep could be 'nerve impacted'.
(3) Keep off your feet as much as possible in the next 2 days. Conserve, conserve, conserve. By all means run a couple of slow miles, but go easy at the expo and dont do any mad shopping sprees to Ikea
(4) Get your gear ready today and do an inventory of gels etc - no point feeling caught short on Sat night.0 -
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AuldManKing wrote: »Friday today. $hit is it really Friday - so its 1 more sleep to 1 more sleep.
4 key things today.
(1) Today is a good day to eat well and often - with no fear of being too bloated tomorrow.
(2) Get a good nights sleep tonight as Saturdays sleep could be 'nerve impacted'.
(3) Keep off your feet as much as possible in the next 2 days. Conserve, conserve, conserve. By all means run a couple of slow miles, but go easy at the expo and dont do any mad shopping sprees to Ikea
(4) Get your gear ready today and do an inventory of gels etc - no point feeling caught short on Sat night.
I got a good start on the feeding yesterday and it's definitely made it crystal clear not to overeat tomorrow....if the marathon was on today I'd only be capable of rolling my way around. Bloated doesn't come close to describing it :pac::pac:
PS. Further to an earlier comment....when do you do your pre race tan?
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Annie get your Run wrote: »The cheek of AMK!
AMK have you given them all instructions on how to do their pre race tans.......?
PS. Further to an earlier comment....when do you do your pre race tan?
The tan only goes on after the waxing and buffing 0 -
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Sorry to interrupt the very important tanning info
but does anyone have a link to where you enter your wave and your target time and you can print a map showing where you are expected to be at certain times?
Hi Ariana, this is the 2016 novices sheet. https://docs.google.com/spreadsheets/d/1ZeY0_GQOn9afyfuIYEqMjEgFnAJrbMDeCqFvy_V-V0Q/edit?usp=sharing
Have a look at the Supporters Time Guide tab. Just enter your target pace in B20 -
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Do people actually cry at the finish? and not from the pain?
I have often thought I might and then think I hope I don't or I'd be morto?
So is it acceptable/normal?
I hope I don't cry at the start too!!
On a couple of occasions I was close to tears at the end of a marathon myself but I'll never forget the finish a few years ago as one of the 3:30 pacers.
At the finish a big bloke who had been running with our group all the way came up to us with tears in his eyes, unable to speak with all the emotions, and gave us all a massive big bear hug! Lovely, even if the hug hurt at the time! 0 -
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OOOH it's all getting so exciting now and soooo scary!!
I remember covering what to eat coming up to a big event in college so took out my notes today I say loads probably know this already but for those of us that do not, I will share it may help make sure all the proper fuel is consumed before the big day eeeek!!!
Carbohydrates before exercise
4 - 24 hours before event
aim to eat 60 to 70% of carbohydrates in each meal and snack ( it should be the majority of each meal and snack)
0-4 hours before:
• Aim to consume food & drinks that can be
easily digested
• Avoid going into a training session/event
hungry
• Aim for 1-4g/kg or 0.45-1.81g/lb of CHO
protien before exercise
don't overlook protein before exercise
Pre-exercise nutrition has several benefits:
- increases muscle synthesis
- decreases muscle protein breakdown
- gradual delivery of nutrients
- delays onset of hunger
4-24 hours before:
• Similar to general protein requirements
Group Elite endurance athletes Protein intake (1.6 g/kg/day) Protein intake (0.72g/lb/day
1-4 hours before:
➢ 50g – 110g (2-4 oz)
➢ This should be broken down into 2-3 portions
➢ Need to find balance between pre-exercise PRO & CHO
➢ Avoid protein sources high in fat – take longer to digest
if anyone would like a copy of the entire document let me know and I can email it to you it also gives examples of meals and snacks to help get ideas on what to eat.
hope that helps anyway 0 -
The Muppet wrote: »Pacing Mule of this parish is also pacing, I think the 4.40 group as well but am open to correction on that .
I am indeed still on 4:40. Not sure if I'm still in the parish 0 -
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So, I'm parking in St. Stephen's Green using their DCM special offer. Just checking how to get there now, and I have to go down Cuffe Street, left at Stephen's Green, and left again at York Street. Cuffe Street is part of the marathon route, but the site says it's only closed off from 8.30am, and I plan to be parked by 8am (latest, in truth, it could easily be an hour earlier knowing my tendencies). Is there anything I've missed about the route in that would hinder me getting to the car park? I don't want to be stressing myself out trying to get there.
There are a few sets of traffic lights along the way. Allow 30 seconds per set on average to allow for reds, greens and ambers.
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Pacing Mule wrote: »I am indeed still on 4:40. Not sure if I'm still in the parish
not sure if u can do 4:40 either0 -
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