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DCM 2017 Mentored Novices Thread
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Wubble Wubble wrote: »Week 3
Schedules for the plans are as follows:
HHN1: 3m easy + 4m easy + 3m easy + 5m LSR + cross
Boards: 3m easy + 5m with 5 x hill sprints + 4m easy + 13m LSR + 3m rec
In relation to the hill sprints, this drill should be undertaken towards the end of your run. For example, a 4m warmup, before 5 x 10 second bursts up the hill, and a 1 mile cooldown to finish off. The walk down the hill should be your recovery, although if you feel the need, take a few extra seconds at the bottom before going again.
Good luck!
Back to hill sprints very quickly. Bit in bold (taken from my Sunday notes) hopefully makes more sense? Either way you're better off stopping briefly and getting your breath before commencing the actual sprints
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So tired nervous but determined I set out tonight for the 3*2mile 10k session , Singer inspired me to try it and I felt I needed to do it , didn't want to change my phone to miles so set myself 3*3k with 4 min rest between reps. Did a 2km warm up then tried to hit 4 min per km for the splits.
Delighted to get this done , I really suck at running on my own . At the start of each rep when I looked at my watch after a couple of hundred metres I was always running way too fast ,around 3:30 when I should of been doing 4:00, so I would slow down to let the time come back and then find myself speeding up again , this is why I suck at running solo. It was definitely a tough session gives me great confidence going into Fingal , I ran this on grass and trails maybe the road will be that bit faster also.0 -
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clickerquicklic wrote: »So tired nervous but determined I set out tonight for the 3*2mile 10k session , Singer inspired me to try it and I felt I needed to do it , didn't want to change my phone to miles so set myself 3*3k with 4 min rest between reps. Did a 2km warm up then tried to hit 4 min per km for the splits.
Delighted to get this done , I really suck at running on my own . At the start of each rep when I looked at my watch after a couple of hundred metres I was always running way too fast ,around 3:30 when I should of been doing 4:00, so I would slow down to let the time come back and then find myself speeding up again , this is why I suck at running solo. It was definitely a tough session gives me great confidence going into Fingal , I ran this on grass and trails maybe the road will be that bit faster also.
That's class, looks like you'll fly the 10k. What's your goal again? I'm looking for around 39, so may be close enough to you.0 -
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clickerquicklic wrote: »It was definitely a tough session gives me great confidence going into Fingal , I ran this on grass and trails maybe the road will be that bit faster also.
Nice session! I'd expect the road to be faster alright, along with the glory of running through (mostly the outskirts of) Swords pulling you along
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Hey everyone! I'm really enjoying reading everyone's posts and the advice given. My running hasn't been going great, was in Singapore on holidays at the start of the plan and I missed one long run and a few shorter runs, I did some 3 mile runs but the heat and humidity was intense and I was beat. I am back at it now thank goodness and all was going ok until today....
I had a 8 mile run planned for today but had to stop at 7.8 miles due to stomach issues and intense feeling of need to defecate (sorry if tmi)... this has happened previously a few weeks ago on a short easy run but it didn't happen again so I put it down to a once off.
I had porridge about 2 hours before and felt fine until about mile 6 - then stomach started acting up.
Any thoughts? I know somebody else was talking about stomach cramps earlier in the thread also. I guess I'm a little worried that this will get worse and worse and I don't want it to hold me back
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Sorry if i seem dumb maybe i missed something but how did the run get shorter? Is it not 5m + 5 x hills? And is your easy pace faster than you PMP - is that the norm?
These are my paces, hope i'm not doing something wrong
Easy: 5:38-6:12
PMP: 5:40-5:50 (for now)
(LSR : 5:38-6:27
Recovery 6:17-6:46)
Easy paces seem to be way too close to PMP? Similarly LSR and recovery.
That said, you're nailing PBs for fun lately.
Maybe it's your PMP that's too slow?
Whatever you decide regarding your PMP, easy runs should be 45-60 seconds per mile slower....0 -
How does one keep warm afterwards? there is no baggage area anywhere near finish-line ?
If you're talking about DCM....
After you've run a fantastic marathon follow the crowds around Merrion Square, and pick up your bag on the opposite side of the square (South) to where you finished. It's not too bad at all; in fact it took me longer to put my gear on afterwards than actually getting the bag :pac: 0 -
clickerquicklic wrote: »So tired nervous but determined I set out tonight for the 3*2mile 10k session , Singer inspired me to try it and I felt I needed to do it , didn't want to change my phone to miles so set myself 3*3k with 4 min rest between reps. Did a 2km warm up then tried to hit 4 min per km for the splits.
Delighted to get this done , I really suck at running on my own . At the start of each rep when I looked at my watch after a couple of hundred metres I was always running way too fast ,around 3:30 when I should of been doing 4:00, so I would slow down to let the time come back and then find myself speeding up again , this is why I suck at running solo. It was definitely a tough session gives me great confidence going into Fingal , I ran this on grass and trails maybe the road will be that bit faster also.
Great session there. Surely a massive confidence booster ahead of Fingal! +1 to the road being faster, and of course there aren't any massive hills on the Fingal course either. Maybe selling yourself short just hoping to go under 40?0 -
Battery Kinzie wrote: »The way my week is working out, I'll be doing my midweek session first thing tomorrow morning. Normally when I run in the morning before work I don't bother with breakfast, but I'd usually only be doing an easy 5-8k, never a session.
What are other people's experiences with doing sessions in the morning before eating? I was thinking of having a weetabix and some juice at least before I go, but I don't want it repeating on me either!
My personal preference is to do these without eating in advance. If it's LSRs we're talking about, then I normally have a bit of food on board first. However, for the shorter sessions, you're probably better off without. Try both ways and see which suits you better. Time is on your side 0 -
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Wubble Wubble wrote: »If you're talking about DCM....
After you've run a fantastic marathon follow the crowds around Merrion Square, and pick up your bag on the opposite side of the square (South) to where you finished. It's not too bad at all; in fact it took me longer to put my gear on afterwards than actually getting the bag :pac:
I think the reference was about the Fingal 10k. I did it 2 years ago and there was no bag drop. It wasn't a problem that day as the weather was great. Hopefully it's the same on Sunday week.0 -
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Wubble Wubble wrote: »Easy paces seem to be way too close to PMP? Similarly LSR and recovery.
That said, you're nailing PBs for fun lately.
Maybe it's your PMP that's too slow?
Whatever you decide regarding your PMP, easy runs should be 45-60 seconds per mile slower....
I don't think i'm really going to know what PMP should be until i race 10m at the end of Aug. In the meantime is it better to over-guesstimate or under-guesstimate?
I would love to run a sub-4hr marathon, which would be a MP of 5:38min/km (based on running 42.6km).
But that is probably over-ambitious so i was going with 5:50 towards a 4:09:xx marathon and maybe a more realistic first marathon time for me. I was basing that on believing i have a 1:55:00 HM in me, and using the formula (2 x HM) + 20. I wouldn't feel as sure of having a 1:50:00 HM in me bit i won't know for a couple of months yet.
Do you think i should work off a PMP of 5:38 now until the 10m/HM races and then adjust if needs be?
I suppose there's a big part of me that is just so petrified of over-cooking and ending up DNF. I want to finish it first and foremost
I will review the easy paces again as well based on the 45-60 second rule.
Thanks.0 -
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Hi All,
I think I need some help with the whole plan thing. I have pretty much been doing my own thing with a plan that started out loosely based on HH1 but with some tweaking as I though the mileage looked a bit low. I think I've tweaked it so often now its unrecognisable and I'm afraid too ambitious for me. I am not a fast runner and have no real natural athletic ability. This will be my first marathon if I make it. I have only doen one half marathon to date, in Galway last oct 2hr 5mins approx.
So basically my goal for the marathon keeps shifting from
'God please let me break 5hrs' to
'I think I could possibly in a dream situation do 4.30 if I train right' to
'5.45 should realistically possible'
sorry I'm rambling now but just confused as to where I'm at and what pace I should be aiming for when I don't even know what my PMP is.
Any ideas which PMP I should chose conservative or ambitious?
Hi henrietta, you sound like me a bit to be honest :pac: As you can see from my post above i'm also confused about PMP. My only HM was also in Galway last Oct and i ran it very conservatively as i didn't know what to expect and was afraid of blowing up. I aimed for 2:09:xx and finished in 2:09:xx with very even splits. I was delighted with that but really wish now i had ran a Spring HM a little less conservatively to see what i'm capable of :rolleyes:
Have you considered following the Boards plan?
I'll be interested to hear the experts replies to you but don't worry you are definitely not alone 0 -
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Hi henrietta, you sound like me a bit to be honest :pac: As you can see from my post above i'm also confused about PMP. My only HM was also in Galway last Oct and i ran it very conservatively as i didn't know what to expect and was afraid of blowing up. I aimed for 2:09:xx and finished in 2:09:xx with very even splits. I was delighted with that but really wish now i had ran a Spring HM a little less conservatively to see what i'm capable of :rolleyes:
Have you considered following the Boards plan?
I'll be interested to hear the experts replies to you but don't worry you are definitely not alone
Not an expert but I think the 2 x hm time plus 20 minutes is a good formula to work off for your first marathon, with your hm time of 2 10 that would give you a pmp at 10.40 pace to finish in 4.40. (I'm in miles)
The caveat being depending on how conservative that HM time is (only you know that) you could possible aim for a quicker time , a 4.30 marathon is run at 10.20 pace, you could tray that on some of the paced training runs and see how it feels and take things from there.0 -
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Wubble Wubble wrote: »Easy paces seem to be way too close to PMP? Similarly LSR and recovery.
That said, you're nailing PBs for fun lately.
Maybe it's your PMP that's too slow?
Whatever you decide regarding your PMP, easy runs should be 45-60 seconds per mile slower....
Sorry now if i'm getting annoying but i just checked McMillan calculators again and unless i'm doing something wrong, it's giving me easy pace in a range that includes PMP
So i choose 4:10:00 as a target time (for now) and it gave me
PMP 9:30
Training paces:
Recovery 10:16 - 11:02
Easy 9:10 - 10:09
LSR 9:12 - 10:31
So even taking the slower end of the Easy range, it's still only 39 seconds per mile slower than PMP and at the faster end it's significantly faster than PMP 0
https://www.youtube.com/watch?v=1sTYHPWy2LU
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