Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
DCM 2017 Mentored Novices Thread
Options
Comments
-
-
-
AuldManKing wrote: »Sorry Folks - been busy all weekend - GAA season is back in full swing
I see a lot of good runs happening and more importantly, a lot of consistent training.
No one run will help you get to the start line of DCM or help you complete DCM - its the consistency that you need and the ability (& the patience) to recover.
There's 2 good events coming up - the Race Series Half (23rd Sept) and the 3/4 Mara (8th Oct) - both offer good prep for DCM if done right.
The next few weeks are the most important part of the plan - mileage tops out, long runs get longer, People race the HM, people get nervous and do stupid training, people think they haven't enough done and train harder - - so take stock of where you are right now.
Write down your progress - where have you come from as a runner since starting this plan?
What are the small/big changes that you need to make in the coming few weeks BEFORE the taper.
What are the things that you NEED to do in the coming 3-4 long runs to better prep for DCM?
Feel free to share
I'll bounce some questions back to you here! Firstly I'll share my answers to the above. My progress....off the Richter Scale. I never thought I could have the control to run a race as a session! The ability to run slow and easy has also surprised me. All for the best too.
In the coming weeks I have to decide on distances...I started off ahead of the plan and have stayed ahead. Should I settle back to the plan now, effectively cut back on training, or just level off my own mileage?
I need to settle on what runners to wear! But do I need to run part or all of the course? I have an aversion to running on the roads but would do more of it if it was a benefit.
Regarding the half and 3/4 what would the best plan be?
Finally a huge thanks to you for your input here. Personally speaking it has been invaluable.0 -
I'll bounce some questions back to you here! Firstly I'll share my answers to the above. My progress....off the Richter Scale. I never thought I could have the control to run a race as a session! The ability to run slow and easy has also surprised me. All for the best too.
In the coming weeks I have to decide on distances...I started off ahead of the plan and have stayed ahead. Should I settle back to the plan now, effectively cut back on training, or just level off my own mileage?
I need to settle on what runners to wear! But do I need to run part or all of the course? I have an aversion to running on the roads but would do more of it if it was a benefit.
Regarding the half and 3/4 what would the best plan be?
Finally a huge thanks to you for your input here. Personally speaking it has been invaluable.
OK - in order - my advice only- I haven't coordinated responses with WW.
Your Plan: Stay ahead - plan in 1 down week in the coming 3 weeks where you reduce mileage. But stay ahead if you are ahead.
Runners: Try to get these sorted soon - its best to have 50-100 miles in a new pair of runners before DCM. Also important is your socks - are they blister free etc.
Run the Course?: If you live in Dublin and you think it'll help then by all means do. Or try to do it over a few weeks for me theres a few parts that may need to be seen in order to reduce the hype - Running up Chesterfield and turn right at Myos' to the highest part of the DCM route / The long & boring parts towards crumlin / Roebuck hill.
The Half and 3/4?:
Personally - I'm not racing either, but doing both
These are great races to practice marathon pace in a race environment - water on the course, gels, running in a crowd, running with pacers etc.
For a Novice, I'd say - race the half and run the 3/4 as a long run with PMP.
The half is uphill for the 1st 6-7 miles and then downhill.
And thanks for your thanks - if it wasn't for you guys posting, me & WW and the other contributors would have nothing to do 0 -
-
Advertisement
-
AuldManKing wrote: »OK - in order - my advice only- I haven't coordinated responses with WW.
Your Plan: Stay ahead - plan in 1 down week in the coming 3 weeks where you reduce mileage. But stay ahead if you are ahead.
Runners: Try to get these sorted soon - its best to have 50-100 miles in a new pair of runners before DCM. Also important is your socks - are they blister free etc.
Run the Course?: If you live in Dublin and you think it'll help then by all means do. Or try to do it over a few weeks for me theres a few parts that may need to be seen in order to reduce the hype - Running up Chesterfield and turn right at Myos' to the highest part of the DCM route / The long & boring parts towards crumlin / Roebuck hill.
The Half and 3/4?:
Personally - I'm not racing either, but doing both
These are great races to practice marathon pace in a race environment - water on the course, gels, running in a crowd, running with pacers etc.
For a Novice, I'd say - race the half and run the 3/4 as a long run with PMP.
The half is uphill for the 1st 6-7 miles and then downhill.
And thanks for your thanks - if it wasn't for you guys posting, me & WW and the other contributors would have nothing to do
Delighted you think I should stay ahead of the plan as I haven't yet felt too stressed by it. Was thinking some pace increases might be needed just to get that "fook that was a killer session" feeling! Lol
Runners, I thought I had found the pair of my dreams but got some discomfort from the uppers today.
I know the north side parts well. The thoughts of running those roads in Crumlin compares only to sticking pins in my eyeballs but I suppose I should face it in advance.
I'm planning to go with the 1.50 pacers in the half and hopefully leave them. I'll have to check work roster to see if I'm off for the Longwoood race.0 -
-
Ok so it seems a HM could now be back on the cards to me next weekend! Do I
1. Race the HM
2. Run the HM @ PMP or other session?
3. Run the HM and add on a few miles to make it a 20m LSR
4. Skip the HM and do my 20m LSR as per the schedule.
I won't be doing the race series LSR but I am going to miss an LSR the weekend of Sept 30th due to travel (transatlantic) so I'm down an LSR then
I welcome any advice 0 -
-
-
Advertisement
-
Grrrrrrrrr!!!! Another disasterous LSR attempt, though for wholly different reasons to last week.
I made two changes - one was to do repeated shorter circuits near home instead of one big circuit. The second was to try the High5 gels.
I was going grand, it was a perfect morning for it - mild, a little drizzly to keep cool. At 11km, 1 hour 26 minutes in, I took the High5. It tasted okay. I didn't get an immediate energy boost like I thought I would but it was all grand.
Then at 14km, I had a sharp stomach pain that lasted just a few seconds, then disappeared. Then, a minute or two later I had an "accident". Luckily because of the shorter circuits I'd planned, I wasn't too far from home. I jogged/walked another kilometre home, intending to use the conveniences and head out again to finish the LSR. But when I got in, I realised it was worse than I'd even realised and I wasn't very sure that I'd not have another "accident" if I headed out again. (Sorry, TMI???) So I cut it short. I hadn't even stopped the watch at first, as my stop-over was meant to be just a quickie.
Total distance, 15.39km @ 8:01km
So, a few questions.
Firstly, what's the plan for the rest of the week? Do I (a) take today as my LSR and continue with the other runs as planned, or (b - my preference, unless told otherwise), take today's run as the 8 mile on this week's HH plan (12.9km, so it'd mean I went a bit over what was required) and try to do the LSR again on Wednesday?
Secondly, am I to assume that gels, or at least this brand of gel aren't for me? Or is there a chance that it was all just an unhappy co-incidence? I knew there were reports of stomach issues for some people using gels, but I didn't know that problems could also occur .... further down ...!0 -
-
-
Grrrrrrrrr!!!! Another disasterous LSR attempt, though for wholly different reasons to last week.
I made two changes - one was to do repeated shorter circuits near home instead of one big circuit. The second was to try the High5 gels.
I was going grand, it was a perfect morning for it - mild, a little drizzly to keep cool. At 11km, 1 hour 26 minutes in, I took the High5. It tasted okay. I didn't get an immediate energy boost like I thought I would but it was all grand.
Then at 14km, I had a sharp stomach pain that lasted just a few seconds, then disappeared. Then, a minute or two later I had an "accident". Luckily because of the shorter circuits I'd planned, I wasn't too far from home. I jogged/walked another kilometre home, intending to use the conveniences and head out again to finish the LSR. But when I got in, I realised it was worse than I'd even realised and I wasn't very sure that I'd not have another "accident" if I headed out again. (Sorry, TMI???) So I cut it short. I hadn't even stopped the watch at first, as my stop-over was meant to be just a quickie.
Total distance, 15.39km @ 8:01km
So, a few questions.
Firstly, what's the plan for the rest of the week? Do I (a) take today as my LSR and continue with the other runs as planned, or (b - my preference, unless told otherwise), take today's run as the 8 mile on this week's HH plan (12.9km, so it'd mean I went a bit over what was required) and try to do the LSR again on Wednesday?
Secondly, am I to assume that gels, or at least this brand of gel aren't for me? Or is there a chance that it was all just an unhappy co-incidence? I knew there were reports of stomach issues for some people using gels, but I didn't know that problems could also occur .... further down ...!
With energy gels, you dont get an immediate 'boost' - they take 10-20 mins to enter the blood stream.
I'd start writing down what you eat prior to your long runs, just to ensure that its nothing else causing this - its also vital that you try to 'go' before your long run - coffee helps.
I don't think I've ever done a long run without 'going' before hand
The general wisdom about a long run or a session is that if you miss it or dont finish it, then write it off.
Doing it midweek will interfere with other runs and leave you more fatigued.0 -
Ok so it seems a HM could now be back on the cards to me next weekend! Do I
1. Race the HM
2. Run the HM @ PMP or other session?
3. Run the HM and add on a few miles to make it a 20m LSR
4. Skip the HM and do my 20m LSR as per the schedule.
I won't be doing the race series LSR but I am going to miss an LSR the weekend of Sept 30th due to travel (transatlantic) so I'm down an LSR then
I welcome any advice
Taking the missed LSR into account on the 30th Sept - how many long runs over 18m will you have done in the whole training plan?0 -
AuldManKing wrote: »With energy gels, you dont get an immediate 'boost' - they take 10-20 mins to enter the blood stream.
I'd start writing down what you eat prior to your long runs, just to ensure that its nothing else causing this - its also vital that you try to 'go' before your long run - coffee helps.
I don't think I've ever done a long run without 'going' before hand
The general wisdom about a long run or a session is that if you miss it or dont finish it, then write it off.
Doing it midweek will interfere with other runs and leave you more fatigued.
I "went" before.0 -
-
-
-
-
Advertisement
-
AuldManKing wrote: »
Write down your progress - where have you come from as a runner since starting this plan?
What are the small/big changes that you need to make in the coming few weeks BEFORE the taper.
What are the things that you NEED to do in the coming 3-4 long runs to better prep for DCM?
Feel free to share
Thanks AMK for your input in this thread its been invaluable.
Progress - The single biggest thing I've noticed is I leave the house now and go for a run and before I know it I'm 8-10k into it , a 10k run is now a short run.
I'm enjoying running much more , I'm not a slave to the watch on my easy days I run whatever pace feels good.
Physically I've muscle definition in my legs which I never had in my life. I seem to have more energy during the week despite my legs been tired some days i'll happily take the kids to the park an hour or so after a long run.
It's hard to chart my progress in speed terms as I've not ran that much flat out , I PB'd the Fingal 10k and went sub 40 for first time which is goal ticked for me.
In the first week of the plan I tried a 3* 2 mile session and walked home feeling deflated after failing it , that was my only session I didn't complete , some have been really tough but I remember how I felt that first day and didn't want to repeat it. So mentally I've gotten stronger.
Before Marathon -
I need to make sure I don't peak too early , I feel like I've had a great block of training and have been injury and niggle free , I just need to be clever now and not overdo it. Last week was 80k week for me ( highest ever) I've two more weeks of 80k then a down week for the DCM half marathon. I'd like a sub 90 minute half marathon that way even if I mess up marathon itself I'll have hit two nice round number PB's during the cycle.
I also need to make a decision on pacing for the marathon itself , I plan to go out with the 3.30 group and pick it up as the race progresses. I have read that if you negative split the marathon you probably didn't run your best race? That seems strange but apparently the best pacing strategy is even or slight positive split. I'd love to go with 3.20 pace group and push on and come in at 3.1X like a few people said to me i'm capable of but I'm fearful that I go out with them can't hang on and end up bonking. This is a decision I will need to nail down and stick with before the day.
I'm thinking about entering and running this 3/4 marathon now straight up at 3.20 marathon pace , would this be a good idea 3 weeks out from marathon ?
I also need to decide on running a 22 mile long run or limiting it to 20 miles , I've 3 more 20 mile runs in plan and 1 22 mile.0 -
-
-
-
-
-
-
well that was a really really bad week.
Monday 11km PMP @ 5.39 Per KM
Tuesday Rest
Wednesday 10km recovery run @ 6.00 Per KM
Thursday Rest
Friday 30km cycle
Saturday Rest
Sunday (Supposed to be a Long run of 16 miles) 8 Miles and had to quit the run. First time in the 10 weeks of training I have quit on a session. My body felt all wrong from the beginning felt lethargic and HR rose rapidly averaged 188 BPM !! on top of this my knee felt quite niggly through the run although this wasnt the reason I binned the run.
It conforms to all the standard symptoms of IT Band Syndrome so not only did I not get my long run in but it looks like I will be sidelines from training for a period of time. After weeks and weeks of really positive progress I feel really deflated about this.
Were into September now and despite really positive times in races ive yet to do beyond 14 miles in training so im really worried that if Im out of action for more than a week or two that the sub 4 hour goal I had might go out the window.
Its unbelievable how many highs and lows I have had during this training process. 0 -
-
Advertisement
-
Advertisement