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DCM 2017 Mentored Novices Thread
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I have a race on Saturday, and had considered doing the 9mile lsr early in the week to fit it in but realise that's probably the wrong thing to do so will act as though I'm doing the Fingal 10k. My race is a day earlier so am getting the feeling that I should move the week's runs forward a day, to have 2 rest days beforehand?
Last bit in bold is correct
The race takes the place of the LSR. I have alternative plans here because a lot of Novices are running the Fingal 10k, but the general principle is the same. What race is it? Best of luck!0 -
RolandDeschain wrote: »Weekly report:
Tough week work wise this week. Lots of long hours and my nutrition went out the window as a result but stuck on top of my training (mostly!)
Monday: gym session -squats, core work and Kettlebells
Tuesday: 4 mile easy run @ 9.10 p/m
Wednesday: gym session- benching, core work and some bits and bobs
Thursday: boards session - 4m pace (8.20) , hill sprints × 5 and 1m cool down
Friday: rest and travel home
Saturday: 6m easy @ 9.30
Sunday: Long slow run. 13 miles @ 9.45
Overall been a great week running and starting to see my fitness increase already.
Work will be hard core again this week but can't wait for the Fingal 10k. Let's be having ya!
Well done RD, that's excellent work at this early stage. Great to see such a positive attitude towards the race too 0 -
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Does "rest" mean actually resting, or can it involve cross training, eg, walking? Especially for the Saturday, the day before the race? I'm volunteering at Parkrun instead of running it, but wondering if a 5km round trip walk would be off the cards?
Ideally yes, but in practice most of us are going to have something to do to fill up all that spare time
To actually answer your question, yes walking the day before is perfectly fine, and in fact it's far better than spending the day on the couch 0 -
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BrownEyes79 wrote: »Another week done!!
Monday: strength & conditioning video
Tuesday: 3 mile @ 9.40
Wednesday: 4.5 miles @ 9.25 + 5 x hill sprints + 1 mile c/d
Thursday: 4 miles @ 10.00
Friday: strength & conditioning + stretch video
Saturday: 13 mile LSR @ 10.49
Sunday: 30min on bike
Loved Wednesdays session, felt good afterwards.
LSR went well yesterday, had to keep checking my pace though! Started off a little to fast so slowed down, then was a little bit too slow, could feel my knees starting to get a bit sore and my shoulders in the last 2 miles. Managed to up my pace a little for the last mile.
I'm not doing the fingal 10k so I'll be doing another 13 miles next week!
Is it ok to go on the bike for a slow 30mins instead of the recovery run on Sundays?
Also is anyone taking glucosamine for their knees and if yes do they find it any good??
Another one with a 13 mile LSR and a hill session in the bag, well done
You'll be well able for another 13 next week. As regards the bike, yes if you think it suits you better, that should be ok, provided you keep it easy.0 -
Wubble Wubble wrote: »Week 4
Race
HHN1: Rest + 3m easy + 4m easy + 3m easy + rest + rest + Fingal 10k
Boards: Rest + 3m easy + (1m w/u, 4m pace, 1m c/d) + 3m rec + rest + 3m easy + Fingal 10k
Note that the pace element of the session steps back from 5m to 4m.
No Race
HHN1: Replace Saturday & Sunday above with 9m LSR + cross
Boards: Replace Saturday & Sunday above with 13m LSR + 3m rec
As ever, listen to your bodies. Other things that will be particularly important in race week are hydration and sleep. Try to keep well hydrated and rested during the week; whether racing or not, you'll feel the benefits at the weekend
Good luck!
For the HH1 plan is it 3 m or 4 m on Thursday? The excel doc says 4 m but maybe you've revised it?
Thanks!0 -
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Wubble Wubble wrote: »Mine says 4 on Wednesday, 3 on Thursday
I'm seeing 4 for both days but I'll happily stick with 3. Legs are tired this week. Cheers!0 -
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great weekends training (& posting )
from reading the last few pages right now - 3 things stand out.
(1) El C's post on PMP is gold. Make sure you read it and take note.
http://www.boards.ie/vbulletin/showpost.php?p=104090037&postcount=1307
(2) Lazares post on recovery and the link to the clonliffe Harriers coaching corner is also a good education. Bear in mind, the advice here is for elites, but the nutrition advice is very relevant for all of us.
http://clonliffeharriersac.com/coaching-corner/
(3) You are all doing great - some great long runs this weekend - as above - be careful on recovery - some of you have done the most mileage in a week and the longest ever run, this week.
That takes its toll - so manage the body, internally and externally, this week.0 -
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Wubble Wubble wrote: »Last bit in bold is correct
The race takes the place of the LSR. I have alternative plans here because a lot of Novices are running the Fingal 10k, but the general principle is the same. What race is it? Best of luck!
Its an adventure race that I signed up for months ago, Killary Gaelforce Women's race. It starts with an 8km run, half on road, half on rough ground, which is fine, I'm used to running on that, then a 16km bike ride, 1.5km run again, half a km kayak, then another half a km run, so 10k run in total along with the other stuff. Would love to do a triathlon one day, but my swimming isn't great, so thought the kayaking would be a good way to cover the water aspect.0 -
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Its an adventure race that I signed up for months ago, Killary Gaelforce Women's race. It starts with an 8km run, half on road, half on rough ground, which is fine, I'm used to running on that, then a 16km bike ride, 1.5km run again, half a km kayak, then another half a km run, so 10k run in total along with the other stuff. Would love to do a triathlon one day, but my swimming isn't great, so thought the kayaking would be a good way to cover the water aspect.
Hi Muddypaws, I am thinking of doing that one as well good luck with the training how are you approaching it along with running, I completed the badass at lilliput and I am signed up for Achill Quest in september with my husband. we registered for that months ago as well.
I swapped next week in the plan to this week if that makes sense as I had a race on this saturday. So I am not doing the 10km race this comming saturday, I had to rest my left leg after Tuesday easy run what I thought was possibly a slight calf strain, developed into pain along my shin on the inside of my leg, so I iced, rested and wore a support and had to take anti inflammatory , I think it was caused by tight calf muscle. it is much better today but think I will wait till no more pain in my leg before I run again, with a visit to physio as well I think!
I was worried about it on friday when we set off to Lilliput adventure center for an adventure race, but I woke up saturday and felt good except for a very upset tummy ( nerves I think) anyone else feel like that before a race starts,
The focus was on cycling with a short run/walk/scramble/ climb over a lovely hill LOL and then more cycling back to start with a short run through finish line. plus a 1km kayak to start us off ( which was so much fun I really want to try that again)
I really minded myself on the run section partly because my legs were like jelly after pushing really hard on the bike out, that and the fact it was very steep so you had to walk/ run it and climb over obstacles, I had in my head I would take my time and gave myself 30 minutes to complete it as I did not want to further injure my leg. hit that target at 30 minutes exactly. cycled back and finished in 2 hours 30 minutes 11th woman home and 5th in my age category. They did have me in the wrong age category but I should of been in the cough ( over 40) one.
It was a good experience I think for my mind ,as I felt wrecked on the return cycle and that little voice in my head, said stop but I did not and pushed through till I made it back to the finish. I was not able to talk for about 5 minutes when I finished I just kept smiling and nodding I am sure some thought I was crackers. Thankfully hubby was there to chat the back end off a donkey he likes to talk plus I recovered quickly after some great BBQ which was included in the event.
So plan this week is a recovery cycle today, with cycling and bootcamp this week loads of stretching and foam rolling, I am hoping by thursday I can get out for an easy run and back on track for the weekend getting in my LSR
Sorry for the long post and now I need to catch up over the last few days I missed loads of pages0 -
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Hi Muddypaws, I am thinking of doing that one as well good luck with the training how are you approaching it along with running, I completed the badass at lilliput and I am signed up for Achill Quest in september with my husband. we registered for that months ago as well.
I do cycle quite often, although usually with a dog helping, and as the race has the main run first, I'm thinking that I will run as well as I can, then take the cycle easy maybe, at least until I get my breath back. I am slightly worried now about the kayaking as I hurt my shoulder at the end of May and it's still not right but I have a physio session booked for Thursday, so hopefully can get some idea of what's going on.
This kind of event is more my thing than a marathon really, I do a lot of dryland mushing events over the winter and last season entered the running and bike classes at each IFSS rally as well as 4 dog rig (which doesn't involve much work on the human's part) and did the bike and scooter classes at the Canicross Ireland races, so am used to doing different events, although there is a gap between each, I'm not used to running and hopping straight onto the bike.
Good to hear that you enjoyed it, I am really looking forward to it, although the friend that was meant to be doing it with me had to pull out due to injury, so I am hoping I can grab someone to jump in the kayak, did you have any issues with that?0 -
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I do cycle quite often, although usually with a dog helping, and as the race has the main run first, I'm thinking that I will run as well as I can, then take the cycle easy maybe, at least until I get my breath back. I am slightly worried now about the kayaking as I hurt my shoulder at the end of May and it's still not right but I have a physio session booked for Thursday, so hopefully can get some idea of what's going on.
This kind of event is more my thing than a marathon really, I do a lot of dryland mushing events over the winter and last season entered the running and bike classes at each IFSS rally as well as 4 dog rig (which doesn't involve much work on the human's part) and did the bike and scooter classes at the Canicross Ireland races, so am used to doing different events, although there is a gap between each, I'm not used to running and hopping straight onto the bike.
Good to hear that you enjoyed it, I am really looking forward to it, although the friend that was meant to be doing it with me had to pull out due to injury, so I am hoping I can grab someone to jump in the kayak, did you have any issues with that?
You will love it, I love that the run is first I think it is much easier to cycle after a run rather than the other way round, on kayaking you will be very happy to hear it wont effect your shoulder ( I hope the physio helps and it gets better for you) , believe it or not you need a strong core for Kayaking and you know when you're doing it right wont feel it in your arms, I felt it at the top of my legs a little it would be worth reading up on how to kayak before hand, but even if you have no experience you will be grand. you will also have no problem finding a partner for it, I was lucky and had my hubby but loads of others found someone no problem at all. https://www.redbull.com/ie-en/7-essential-kayaking-tips-for-beginners 0 -
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You will love it, I love that the run is first I think it is much easier to cycle after a run rather than the other way round, on kayaking you will be very happy to hear it wont effect your shoulder ( I hope the physio helps and it gets better for you) , believe it or not you need a strong core for Kayaking and you know when you're doing it right wont feel it in your arms, I felt it at the top of my legs a little it would be worth reading up on how to kayak before hand, but even if you have no experience you will be grand. you will also have no problem finding a partner for it, I was lucky and had my hubby but loads of others found someone no problem at all. https://www.redbull.com/ie-en/7-essential-kayaking-tips-for-beginners
Thank you. I have kayaked before and love it, I did a SUP try session a few weeks ago and came to the realisation that I am not a standing up on water person
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Thanks a lot for this. I also signed up for an adventure race this summer. Its a hill run, a cycle and a kayak. Seemed like a good idea at the time - I avoid hills, hate cycling and have never kayaked - so looks like I'll smash it ;-)You will love it, I love that the run is first I think it is much easier to cycle after a run rather than the other way round, on kayaking you will be very happy to hear it wont effect your shoulder ( I hope the physio helps and it gets better for you) , believe it or not you need a strong core for Kayaking and you know when you're doing it right wont feel it in your arms, I felt it at the top of my legs a little it would be worth reading up on how to kayak before hand, but even if you have no experience you will be grand. you will also have no problem finding a partner for it, I was lucky and had my hubby but loads of others found someone no problem at all. https://www.redbull.com/ie-en/7-essential-kayaking-tips-for-beginners0 -
Thanks a lot for this. I also signed up for an adventure race this summer. Its a hill run, a cycle and a kayak. Seemed like a good idea at the time - I avoid hills, hate cycling and have never kayaked - so looks like I'll smash it ;-)You will love it, I love that the run is first I think it is much easier to cycle after a run rather than the other way round, on kayaking you will be very happy to hear it wont effect your shoulder ( I hope the physio helps and it gets better for you) , believe it or not you need a strong core for Kayaking and you know when you're doing it right wont feel it in your arms, I felt it at the top of my legs a little it would be worth reading up on how to kayak before hand, but even if you have no experience you will be grand. you will also have no problem finding a partner for it, I was lucky and had my hubby but loads of others found someone no problem at all. https://www.redbull.com/ie-en/7-essential-kayaking-tips-for-beginners0 -
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