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DCM 2018 - Mentored Novice Thread
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Week 18 - can you believe it??!!! This time next week everyone of you will be marathon runners
Here's the plan for this week! The same advice as previous weeks stands - if you're not feeling 100% (niggles, head colds etc.) then rest up! Watch your pace on the runs this week - they are short and it will be very easy to speed on them, don't blow all your hard work by over cooking your runs this week - save it for next Sunday
Plan|Monday|Tuesday|Wed|Thurs|Fri|Sat|Sun
NNH1|rest|3m easy|4m easy|2m easy|rest|rest|RACE!!
Boards|rest, cross or 2m rec|2m easy|1m easy, 3m pace, 1m easy|3m easy|rest|2m easy|RACE!!
If you haven't already made a list of everything you need to pack/organise then do it now! Here are some of the things to put on the list
- Race outfit is clean and ready to go
- Any additional race kit - waist belt, sun visor, sunglasses etc.
- Body glide if you use it
- Throw away clothes to keep warm beforehand
- Race fuel & hydration
- Evening before meal (you may need to book a restaurant if you're staying in Dublin over-night?)
- Pre-race breakfast (if you're staying in a hotel you may want to check if they provide breakfast or bring your own - porridge pots are very handy for this)
- Pre-race snack (something to eat in the half hour before you start)
- Book bus/train if you're using it to get to Dublin on Saturday
- Check and double check public transport times if you're using it
- Cut your toe nails :eek:
- Pin down arrangements for your supporters to see you on the course
For this week the usual advice applies - rest/sleep as best you can. You most likely won't sleep very well next Saturday night, don't worry about this, it is normal, it is more important that you have slept well for the couple of nights before that! Eat well - allow yourself a few extra calories this week, no need to gorge and try to keep it to healthy simple carbs (white bread, pasta, bagels, crackers) but a few extra calories won't go astray to top up the glycogen stores. I suggest you cut down on fiber from about Thursday/Friday onward and add a few salty foods such as Tuc crackers or pretzels! Hydrate well also over the course of the week also especially from Thursday/Friday onward - if you're someone who used electrolyte tablets the day before your long runs then do this again now.
Have a good week folks - keep posting especially if you have any last minute worries or panic, you most definitely will find that you are not alone and you never know who you will help by posting
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Ok...I get where you are coming from. 3:40 is a bit ambitious and I honestly think 3:50 should be well within your range. Had you much left in the tank after the 15 miler? Are you prepared to risk hitting the wall to run 3:45? I think you should run with the 3:50 pacers until Cromwellsfort Road and then see how you feel.
Felt great after 15miler. Felt I could have lasted longer or upped the pace sooner as the last 7 miles were all under 7.55 and last 3 under 7.30. Obviously recognize I can't do that for 26.2 miles on the other hand. Definitely prepared to risk the wall. Have 16 weeks of approx 45-52miles a week training done so might as well risk it. I fully intend to heed the advice to take first 7-10miles slower though, just trying to figure out how much slower. You three mentors have done a great job of drilling that into us about not starting out like the clappers 0 -
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Week 18 - can you believe it??!!! This time next week everyone of you will be marathon runners
Here's the plan for this week! The same advice as previous weeks stands - if you're not feeling 100% (niggles, head colds etc.) then rest up! Watch your pace on the runs this week - they are short and it will be very easy to speed on them, don't blow all your hard work by over cooking your runs this week - save it for next Sunday
Plan|Monday|Tuesday|Wed|Thurs|Fri|Sat|Sun
NNH1|rest|3m easy|4m easy|2m easy|rest|rest|RACE!!
Boards|rest, cross or 2m rec|2m easy|1m easy, 3m pace, 1m easy|3m easy|rest|2m easy|RACE!!
If you haven't already made a list of everything you need to pack/organise then do it now! Here are some of the things to put on the list
- Race outfit is clean and ready to go
- Any additional race kit - waist belt, sun visor, sunglasses etc.
- Body glide if you use it
- Throw away clothes to keep warm beforehand
- Race fuel & hydration
- Evening before meal (you may need to book a restaurant if you're staying in Dublin over-night?)
- Pre-race breakfast (if you're staying in a hotel you may want to check if they provide breakfast or bring your own - porridge pots are very handy for this)
- Pre-race snack (something to eat in the half hour before you start)
- Book bus/train if you're using it to get to Dublin on Saturday
- Check and double check public transport times if you're using it
- Cut your toe nails :eek:
- Pin down arrangements for your supporters to see you on the course
For this week the usual advice applies - rest/sleep as best you can. You most likely won't sleep very well next Saturday night, don't worry about this, it is normal, it is more important that you have slept well for the couple of nights before that! Eat well - allow yourself a few extra calories this week, no need to gorge and try to keep it to healthy simple carbs (white bread, pasta, bagels, crackers) but a few extra calories won't go astray to top up the glycogen stores. I suggest you cut down on fiber from about Thursday/Friday onward and add a few salty foods such as Tuc crackers or pretzels! Hydrate well also over the course of the week also especially from Thursday/Friday onward - if you're someone who used electrolyte tablets the day before your long runs then do this again now.
Have a good week folks - keep posting especially if you have any last minute worries or panic, you most definitely will find that you are not alone and you never know who you will help by posting
Thanks ariana! Can't quite believe it's almost upon us!!0 -
The man in red and black wrote: »Felt great after 15miler. Felt I could have lasted longer or upped the pace sooner as the last 7 miles were all under 7.55 and last 3 under 7.30. Obviously recognize I can't do that for 26.2 miles on the other hand. Definitely prepared to risk the wall. Have 16 weeks of approx 45-52miles a week training done so might as well risk it. I fully intend to heed the advice to take first 7-10miles slower though, just trying to figure out how much slower. You three mentors have done a great job of drilling that into us about not starting out like the clappers
Despite what it might come across like I don't intend to be a killjoy or take the competitive challenge out of the day. You paid your entry fee and should run it as you please. I wouldn't narrow it down to a slow first 7/10 miles and then speed up. It's more complex than that... Definitely be a few minutes behind target after 7 miles. Miles 8 and 9 are downhill so you will claw back a bit there. Miles 11,12,13 and 14 are up and down and it's still best not to be chasing time. After that the course is your friend if you have conserved energy.0 -
Getting in before the curfew!!!
Ok, I know they say that there's no such thing as a silly question but this may be the exception to the rule.........
I've printed of my own pace band for Sunday (haven't decided yet whether or not to use it on the day) but there's just something I want to have clear in my own head.
Obviously, the breakdown represents each of the 26.1 miles. With the running watch, the pace per mile that is displayed is an average time based on your speed over that distance.
What I wanted to ask was if any of you who've used pace bands before found it difficult to keep to the time that appears on their pace bands for each mile. I'm sure a few seconds out won't make a huge amount of difference on the day?
Sorry if this question makes zero sense.........
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I'd like to offer advice about target times. For people who are stressing out about it.
Pick a soft target.
If you feel you 'might' be able for a 3:45, target 3:50/55. If 4:40 seems difficult but doable, target 4:50 etc..etc..
We were told this last year over and over again, 'you won't get another chance to run your first marathon, you only ever run your first marathon once in your life'
I paid lip service to it if I'm honest in the weeks leading up, had crazy notions. It finally sank in though and I picked a target that was about 3 mins behind what I felt I was ready for.
It worked out absolutely perfect, I hit my target, high fived people everywhere, loved every single minute (well, almost). Walked away with an unbelievable memory of a really really special day. Felt like Christmas morning waking that day, and felt like Christmas Eve going to bed that night such was the rush.
Endorphins were burst loose, they sizzled for weeks.
Don't risk all that beauty by chasing a time you will smash next year.0 -
Getting in before the curfew!!!
Ok, I know they say that there's no such thing as a silly question but this may be the exception to the rule.........
I've printed of my own pace band for Sunday (haven't decided yet whether or not to use it on the day) but there's just something I want to have clear in my own head.
Obviously, the breakdown represents each of the 26.1 miles. With the running watch, the pace per mile that is displayed is an average time based on your speed over that distance.
What I wanted to ask was if any of you who've used pace bands before found it difficult to keep to the time that appears on their pace bands for each mile. I'm sure a few seconds out won't make a huge amount of difference on the day?
Sorry if this question makes zero sense.........
It's not to hard to stick to the pace if it's realistic to your abilities...it's obviously harder if you are really pushing your limits.0 -
Getting in before the curfew!!!
Ok, I know they say that there's no such thing as a silly question but this may be the exception to the rule.........
I've printed of my own pace band for Sunday (haven't decided yet whether or not to use it on the day) but there's just something I want to have clear in my own head.
Obviously, the breakdown represents each of the 26.1 miles. With the running watch, the pace per mile that is displayed is an average time based on your speed over that distance.
What I wanted to ask was if any of you who've used pace bands before found it difficult to keep to the time that appears on their pace bands for each mile. I'm sure a few seconds out won't make a huge amount of difference on the day?
Sorry if this question makes zero sense.........
I changed my settings on my watch to have both average pace and actual pace on the screen as well as time and distance for this reason.0 -
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