DCM 2018 - Mentored Novice Thread

coogy

bucketybuck wrote: »

Do you want to be a parkrunner or do you want to run a marathon?

Fair question (one which I won't bother answering).

Lapai1

Finally sticking my head above the parapet to say hi! have been lurking for a few weeks.

DCM will be my first (and only! marathon) I'll try and anwser all the questions:

Have you raced before? If so what are your PBs? (Date and distance please!)

Dont race that often, my only half was Dublin 2016 and that was 2:25, more recently I did the Terenure 5mile in49:34 and Clogherhead 10k in 1:02:41

Do you still need to take walk breaks in your training? (No problem if you do)
I stop to drink and take gels on my longer runs, haven't quite mastered the running and drinking thing.

How much training do you currently do ? Distances, how many days a week, cross training - whatever you think is relevant to your current fitness level.

3-4 runs a week distances this week roughly 5, 6, 12 miles. I do strength training in the gym twice a week and pilates once a week.

What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
Goals are:
1. To get to the start line uninjured.
2. To complete the marathon (preferably with out bawling :-)
3. Dream finishing time would be sub 5 hours.

How many days a week can you train? And what plan do you intend to follow?
I can run 4 days a week will probably cut back on the other cross training as the weeks progress. I have been following a combination of Hal Higdon 3 and the HH novice 1 plan.

What is your biggest worry/fear/doubt (if you have any!) in signing up?
Biggest fear is not making it to the start line. I know if I can get there I will drag myself over the finish line.

Why are you running this marathon?
I have stewarded at the marathon for the last few years and I think it finally got to me. Mind you I usually steward at about 7-8 miles where everyone is still enjoying it I may be cursing myself come marathon day.

Looking forward to all the tips from the experts.

skyblue46

coogy wrote: »

Fair question (one which I won't bother answering).

I'll jump in here simply because it's the latest post and no reflection on Coogy at all. The subject of the posts is relevant though. You are all embarking on a huge challenge. It can be made easier by following the plan. It can be made more difficult by being distracted by other things. I'll be an interested viewer as lsr runs appear on Strava this weekend. It's the first chance to see for real if people have taken advice on training paces. The easy runs this week have been a mix of bang on, slightly too fast and positively bonkers!! Remember LSR pace should be 2.5 to 3.5 mins per mile slower than 5k race times.

ChippyRun

bucketybuck wrote: »

Do you want to be a parkrunner or do you want to run a marathon?

I too must confess to being a Parkrun addict and have pushed my LSR out to Sunday so I can ramble up to Malahide as per usual. I'm also using the Parkrun as one of my 3 miles from midweek. I guess I will have to knock it on the head the further I get into the plan.

Swashbuckler

ChippyRun wrote:

I too must confess to being a Parkrun addict and have pushed my LSR out to Sunday so I can ramble up to Malahide as per usual. I'm also using the Parkrun as one of my 3 miles from midweek. I guess I will have to knock it on the head the further I get into the plan.

A friend of mine signed up for DCM this year. Hes working on a McMillian plan and emailed them today to ask if some interval speed training could be included every Friday to keep up his speed work. Hopefully this doesn't come across too harsh but if you want to run a marathon you need to commit to the plan. If you enjoy racing parkruns and doing speed stuff every week theres nothing wrong with that. Go for it. But the two don't really mix for beginners. The most important thing is to safely get you around the marathon distance. It's a big ask and takes a lot of commitment especially for first timers. Personally I've never run a marathon purely for the reason I love the 5k/10k stuff. There's nothing wrong with that. But if you want to run a marathon trust the plan. If you want to race parkruns there's nothing wrong with doing that but it will most likely interfere with your marathon training. Choose what you really want to do.

Hobbyjogger

Good luck with long runs this morning! Embrace the sweat

Anyone doing the Waterford Viking? They had to cancel the full marathon because of the weather so that's a good indicator of its impact! I'm doing the quarter and it's at 9am so not a problem on a side note: I wouldn't have bothered with another random 10k this far into training only had signed up last year and had to defer due to injury (received during the mini marathon!)

Speaking of random 10k's, anyone doing South Dublin (part of the Dublin Race Series)? Entries close July 7th

ChippyRun

Swashbuckler wrote: »

A friend of mine signed up for DCM this year. Hes working on a McMillian plan and emailed them today to ask if some interval speed training could be included every Friday to keep up his speed work. Hopefully this doesn't come across too harsh but if you want to run a marathon you need to commit to the plan. If you enjoy racing parkruns and doing speed stuff every week theres nothing wrong with that. Go for it. But the two don't really mix for beginners. The most important thing is to safely get you around the marathon distance. It's a big ask and takes a lot of commitment especially for first timers. Personally I've never run a marathon purely for the reason I love the 5k/10k stuff. There's nothing wrong with that. But if you want to run a marathon trust the plan. If you want to race parkruns there's nothing wrong with doing that but it will most likely interfere with your marathon training. Choose what you really want to do.

Thanks Swashbuckler I take your point for sure. I should have mentioned there is no racing involved and I try to stick to the training run pace at Parkrun.

effibear

ChippyRun wrote: »

Thanks Swashbuckler I take your point for sure. I should have mentioned there is no racing involved and I try to stick to the training run pace at Parkrun.

I’ve factored in a few Park runs in my training plan. I’ll run them all easy. I run solo and I prefer it that way so can sometimes get a bit flustered at the big races and end up going to fast etc. So the park runs will be practise at staying at my own pace.

NyOmnishambles

Morning all
What a glorious day

Very much enjoyed the lsr this morning, well not enjoyed exactly but was happy with it

Picked a pace I wanted to average and came in 2 seconds under it per km so not too bad

Enjoy the rest of the weekend folks

aloooof

First LSR of the plan done! Couple of things I noticed / learned:

1. Running in this heat is tough! The only reason I was able to get thru that comfortably and actually enjoy it was by slowing it right down. And even at that I was probably still a touch too quick.

2. I'm not a big fan of carry a water bottle while running. I think I'm going to buy a flipbet or some hydration belt. If anyone has any recommendations, that'd be great.

3. Decided on a change of route about half way in to something with a few less hills, and slightly less exposed to the sun. If this weather is still around next Saturday, I'm going to try plan my route a bit better. There'll be plenty of time for hills once the weather cools down.

4. For the Boards plan, that's the last single-digit LSR until Week 17. Strap in folks!

5. I had a very small (but noticeable) twinge in my lower back early on in the run. I think I may not have been fully warmed up but I'm going to book a physio appointment for during the week, want to try nip any potential issues in the bud early.

6. I normally don't have my LSR's done at this hour, so I'm feeling pretty happy (and slightly smug).

Best of luck to anyone else doing their LSR's today!

Summerflower

Hi all, First LSR of the plan completed this morning, I have to admit it was too fast looking back on it.... I went with a group and found that when we got into deep conversation we lost track of ourselves and ran faster than we should have.. Felt fine this morning, really enjoyed the run & felt like I could have ran another few miles but I do see I need to slow it down. I am thinking best thing going forward is to set up a pace alert on the watch. I now see how important the watch is for log runs, before now I could have gone for a run or to training and left the watch at home and not worry about the pace but I will be using it every time now.

Quick question: Next week on the plan is a 10m LSR, I am registered for a 10 mile race in Roscommon, would I better off trying to keep it as close to a LSR as I can or is it ok to give it socks? I am registered for the Race Series so I will be doing the South Dublin 10k race 2 weeks later, your thoughts would be greatly appreciated. Thanks

Applegirl26

First lsr of the training plan done...just about. I was hoping to run 10 miles but that was not going to happen today. I ran Clonee the other night which was a fab race and I gave it all I had. Then that night I was sick as a dog.
I found the run this morning tough going. I was at mile 3 before I felt like I even began to settle into it. At mile 5 I recalled reading somewhere that all lsr's should be run on road. I was on a trail. It's like I forgot everything today!
Anyway, tomorrow is another day. Gonna chalk this up to experience, learn from it and look forward to week 2.

sumsar

I must admit guys.. I really enjoyed this week, I kept all my runs at an easy pace and even though the days have been warm I've been enjoying the runs (slow jogs more likely).. I also got the Forerunner 235 this week and I've found that's helped me hugely to keep the pace at levels I'm happy with.

Hope you're all enjoying it so far as it's only the start haha

Here are my stats for the week;

Week 1 Day 1

Distance 3.0 mi
Moving Time 36:15
Avg Pace 11:52/mi
Elev Gain 115 ft


Week 1 Day 2
Distance 3.0 mi
Moving Time 36:27
Avg Pace 12:06/mi
Elev Gain 79 ft


Week 1 Day 3
Distance 3.0 mi
Moving Time 36:48
Avg Pace 12:12/mi
Elev Gain 56 ft


Week 1 Day 4
Distance 6.0 mi
Moving Time 1:22:55
Avg Pace 13:46/mi
Elev Gain 148 ft

skyblue46

Applegirl26 wrote: »

First lsr of the training plan done...just about. I was hoping to run 10 miles but that was not going to happen today. I ran Clonee the other night which was a fab race and I gave it all I had. Then that night I was sick as a dog.
I found the run this morning tough going. I was at mile 3 before I felt like I even began to settle into it. At mile 5 I recalled reading somewhere that all lsr's should be run on road. I was on a trail. It's like I forgot everything today!
Anyway, tomorrow is another day. Gonna chalk this up to experience, learn from it and look forward to week 2.

Well done. Firstly there is absolutely no reason LSRs have be done on the road. Trails are fine, grass is even better. It's about time on the feet. Road running puts the most stress onto the body.

Remember that slowing down will help you run further. If you find yourself struggling just turn the effort level right down. Your pace was a touch on the fast side for a LSR....one of the best paced of the group at the same time! :pac:

Dealerz2.0

First week of boards plan done- 22miles in the tank- 12 mile lsr this morning at a faster pace than I wanted, as the fastest person of the group was setting the pace! But I feel great after it! This is going to be a great 17/18 weeks. Can’t wait

NyOmnishambles

aloooof wrote: »

2. I'm not a big fan of carry a water bottle while running. I think I'm going to buy a flipbet or some hydration belt. If anyone has any recommendations, that'd be great.

I am not a fan of carrying bottles around so I got one of these

https://ie.sportsdirect.com/muddyfox-hydration-bag-1-5l-937826?colcode=93782603&gclid=Cj0KCQjw1NzZBRCoARIsAIaMwuu5Z42U91ehP6Wbn1K4_zFSHmKHZXqJ2ZQDTqlLBVIJZd2mNeNeBD0aAqVQEALw_wcB

Used it today and it was great to be able to take a few sips every kilometer, got plenty of water in and you don't even know you are carrying it, had my phone and keys in it too

skyblue46

Feel free to join in....one day left!!

https://www.boards.ie/vbulletin/showthread.php?t=2057885288

coogy

Left the house at 6am this morning for my LSR. Had plenty of rest last night so felt wonderful heading out at that time.
Passed a few running groups and solo runners like myself along the way. Enjoyed the whole thing from beginning to end.

Only gave myself one rest day this week. Might try the two rest days next week and see how it goes.........

skyblue46

coogy wrote: »

Left the house at 6am this morning for my LSR. Had plenty of rest last night so felt wonderful heading out at that time.
Passed a few running groups and solo runners like myself along the way. Enjoyed the whole thing from beginning to end.

Only gave myself one rest day this week. Might try the two rest days next week and see how it goes.........

Hi Coogy. There are a couple of things about this which are relevant to all the rest of the group. There are 3 areas where we can influence the likelihood of staying as injury free as possible. They are the distances we run, the paces we run at and the number of days we run. We all know that distances should only be stepped up slowly and that paces only increase very gradually over time. However the number of days per week we run should also be a gradual process. If someone is used to running 3 days a week and wants to run 5 then make sure to spend a few weeks running 4 times per week first. Sudden increases in running volume along with the lessening of available recovery time is something which needs to be done step by step.

whiskey_sour

After a tough couple of long runs I actually really enjoyed todays! Got lost a couple of times but think it actually helped keep the boredom at bay! Thinking of getting one of those camelbaks you recommended skyblue..does it feel heavy or bop around a lot on your back though?

skyblue46

whiskey_sour wrote: »

After a tough couple of long runs I actually really enjoyed todays! Got lost a couple of times but think it actually helped keep the boredom at bay! Thinking of getting one of those camelbaks you recommended skyblue..does it feel heavy or bop around a lot on your back though?

It wasn't me! I'm just not into "stuff". I don't bring anything with me on runs under 2.5 hours so long as they are nice and easy paced. Herself brought a backpack thingy on a running trip to the Camino and had no problems with it.

coogy

skyblue46 wrote: »

Hi Coogy. There are a couple of things about this which are relevant to all the rest of the group. There are 3 areas where we can influence the likelihood of staying as injury free as possible. They are the distances we run, the paces we run at and the number of days we run. We all know that distances should only be stepped up slowly and that paces only increase very gradually over time. However the number of days per week we run should also be a gradual process. If someone is used to running 3 days a week and wants to run 5 then make sure to spend a few weeks running 4 times per week first. Sudden increases in running volume along with the lessening of available recovery time is something which needs to be done step by step.

Hi Skyblue46, thanks again for your advice.

I suppose I afforded myself the extra running day this week as the distances weren't too bad.
It was definitely my plan - especially now with the longer LSR's kicking in next week - to make use of the two rest days as I definitely think I will need them at this stage.
I think I may have to re-jig the order of the runs in my schedule a little bit going forward to accommodate the longer runs......

skyblue46

coogy wrote: »

Hi Skyblue46, thanks again for your advice.

I suppose I afforded myself the extra running day this week as the distances weren't too bad.
It was definitely my plan - especially now with the longer LSR's kicking in next week - to make use of the two rest days as I definitely think I will need them at this stage.
I think I may have to re-jig the order of the runs in my schedule a little bit going forward to accommodate the longer runs......

I have to repeat again it wasn't aimed at you, it's for everyone. It just so happens that your last couple of posts brought a few relevant points to mind and I quoted you. I promise it's not a witch hunt! Haha

bucketybuck

I was thinking something similar today, I had been doing 10k races recently and so today's 13k lsr was very easy for me, I was tempted to pick up the pace and get it done.

But this week's runs aren't done in isolation, they are just one part of a larger plan and they are set at this pace and distance for a reason. I think it's a dangerous game to decide week to week that the plan is wrong and you should do something different.

It's common advice in a race that you don't go out too fast, that going too quick at the start leaves you fading before the end.

Marathon training is no different.

coogy

skyblue46 wrote: »

I have to repeat again it wasn't aimed at you, it's for everyone. It just so happens that your last couple of posts brought a few relevant points to mind and I quoted you. I promise it's not a witch hunt! Haha

Ah of course, I know that!
I mean, who doesn't like to be quoted from time to time!!:D

roosterman71

My long run is pencilled in for tomorrow morning. Did something each day this week, and today was my rest day, which I spent out in the sun for 12 hours painting the house. So bed early, up at 5.30, bit of fodder and off running at 7am

coogy

roosterman71 wrote: »

My long run is pencilled in for tomorrow morning. Did something each day this week, and today was my rest day, which I spent out in the sun for 12 hours painting the house. So bed early, up at 5.30, bit of fodder and off running at 7am

What would be your fuel of choice before an early run like that?
I didnt have the luxury of being able to wait for that long between eating and running this morning. Had an orange after i got up and seemed to do the trick.

roosterman71

coogy wrote: »

What would be your fuel of choice before an early run like that?
I didnt have the luxury of being able to wait for that long between eating and running this morning. Had an orange after i got up and seemed to do the trick.

No idea! Never went for a long run at that time before. I'll probably get something light. So maybe a banana and coffee. I think porridge might be too heavy, and cereal too liquidy and it be sloshing around the belly.

skyblue46

roosterman71 wrote: »

No idea! Never went for a long run at that time before. I'll probably get something light. So maybe a banana and coffee. I think porridge might be too heavy, and cereal too liquidy and it be sloshing around the belly.

https://www.runnersworld.com/nutrition-weight-loss/a20853982/the-proper-way-to-fuel-before-a-long-run/

Notice that it refers to runs over 2 hours. Right now your body has stored enough for the length of runs you are doing. Trialling different breakfasts is a good idea in order to find out if anything upsets your tummy by the time the really long runs and DCM itself

Peterpower

During my long run this morning I came across the park run in St. Annes as they were about to start. Great way to get 5K done with plently of support along the way. Will definitely try work it in again, made my run feel a lot shorter this morning!

racersedge

Summerflower wrote: »

Quick question: Next week on the plan is a 10m LSR, I am registered for a 10 mile race in Roscommon, would I better off trying to keep it as close to a LSR as I can or is it ok to give it socks? I am registered for the Race Series so I will be doing the South Dublin 10k race 2 weeks later, your thoughts would be greatly appreciated. Thanks

Like yourself I’m doing the Roscommon race. Signed up ages ago. Personally I’m treating it like an LSR. Doing it with my wife who is trying to find comfort at that distance and she is returning from a fall so it all points towards an easy run for it. So it works for me to treat it as a LSR while spending time with my wife. That’s if we don’t kill each other by the end of it!!

whiskey_sour

skyblue46 wrote: »

It wasn't me! I'm just not into "stuff". I don't bring anything with me on runs under 2.5 hours so long as they are nice and easy paced. Herself brought a backpack thingy on a running trip to the Camino and had no problems with it.

Ah apologies, got the posts confused! Yeah usually I just stop at a water fountain during my run but with this weather and the longer runs I ended up parched today!

Kellygirl

whiskey_sour wrote: »

skyblue46 wrote: »

It wasn't me! I'm just not into "stuff". I don't bring anything with me on runs under 2.5 hours so long as they are nice and easy paced. Herself brought a backpack thingy on a running trip to the Camino and had no problems with it.

Ah apologies, got the posts confused! Yeah usually I just stop at a water fountain during my run but with this weather and the longer runs I ended up parched today!

I have a backpack that I used training for my first two marathons. Very handy and I just slipped away the whole time. I didn’t use it training for cork at all and had a flipbelt with the curved bottle you can buy with it and used carry a small kids water bottle too that I’d bin half way round. Didn’t have the heat that we currently have though.

roosterman71

Sup of black coffee and a banana eaten now. I'll see if that can power me for this mornings run

roosterman71

Done and dusted. 16k@5.34min/km. Not a bother, but got hungry near the end. Week 1 done

Corbally

First long run of HH1 done. 10k at 6:02min/km
Felt like I could go again at the end. Lovelly morning for a run.

I didn't use the foam roller for the last 2 weeks and I can feel it. My calves felt a bit dead for most of the run. If you havn't tried a foam roller I would recommend getting one.

racersedge

Moved my LSR to this morning after needing to get a few things done yesterday. Also felt it might be more beneficial to run after gorging at a family BBQ than before it! Got up early and headed out. Nice hazy sunshine run. I was targeting 8M/13KM (running the HHN2 plan here). Ran the first 7K with my wife. I could see she was struggling as it was her first run in a week after the fall so as we headed back into town I provided her the option to take the short way back while I continued on for the second half of it.

Generally happy with the run. A rather sedate one really. Pace was variably in places I found. I don't think I quite settled into a steady rythym, particularly as I was mindful of how my wife was doing during the first part of the run. That said, I did find myself varying on the second part. Definitely times I was questioning if the watch was just having me jump all over the place at times!

Happy enough. I'm going to get off my butt now and finally join the Strava group with the rest of you which I kept putting on the long finger. While I'm sitting her now, going to chalk that one off the list!

ariana`

Well done everyone on getting through week 1 and in a heatwave too, no less!

Here’s what’s ahead for Week 2 of DCM training:

Plan|Monday|Tuesday|Wed|Thurs|Fri|Sat|Sun
NNH1|rest|3m easy|3m easy|3m easy|rest|7m lsr|cross
Boards|rest,cross or 3m rec|3m easy|1m w/u, 3m pace, 1m c/d|3m rec|rest,cross or 3m rec|10m lsr|2m rec


This week introduces the Boards followers to their first pace (PMP or Planned Marathon Pace) run! This is an opportunity to run a little bit faster than your easy pace but please please try to be realistic when picking your PMP.

The table below indicates roughly the marathon pace (in km or in miles) required for the various target times at 15 minute intervals:

Marathon|Pace/km|Pace/mi
3:30|5:00|8:00
3:45|5:20|8:35
4:00|5:40|9:10
4:15|6:00|9:45
4:30|6:20|10:20
4:45|6:40|10:50
5:00|7:00|11:25
5:15|7:20|12:00
5:30|7:40|12:35
5:45|8:00|13:05
6:00|8:20|13:40


The w/u and c/d can be done at your easy pace.

For anyone who is still in doubt about the pace for their easy, lsr and recovery runs - here is the link to the McMillan Running Calculator where you can put in a recent race or park run time and there’s a link for ‘Training Paces’ which should sort you out.

A rough way to calculate marathon predicted time is
(Half marathon time x 2) + 20 mins

racersedge, Summerflower and anyone else racing 10m race next weekend - the advice at this stage is to treat it as an LSR if you can, alternatively if want to up the pace then you could run 3-5 miles at MP instead of this weeks pace run - if you are doing this then you can do the pace run at easy pace instead.

Don’t forget to keep hydrating in this warm weather and don’t forget the sunscreen!

Have a good week all

juke

You'll have to add me to the injured list. I've hurt my shoulder. Only got 2 runs in this week and no long run. Better to happen now than in a couple of months, I guess. Hoping it will settle by mid-week.

coogy

ariana` wrote: »

Well done everyone on getting through week 1 and in a heatwave too, no less!

Here’s what’s ahead for Week 2 of DCM training:

Plan|Monday|Tuesday|Wed|Thurs|Fri|Sat|Sun
NNH1|rest|3m easy|3m easy|3m easy|rest|7m lsr|cross
Boards|rest,cross or 3m rec|3m easy|1m w/u, 3m pace, 1m c/d|3m rec|rest,cross or 3m rec|10m lsr|2m rec


This week introduces the Boards followers to their first pace (PMP or Planned Marathon Pace) run! This is an opportunity to run a little bit faster than your easy pace but please please try to be realistic when picking your PMP.

The table below indicates roughly the marathon pace (in km or in miles) required for the various target times at 15 minute intervals:

Marathon|Pace/km|Pace/mi
3:30|5:00|8:00
3:45|5:20|8:35
4:00|5:40|9:10
4:15|6:00|9:45
4:30|6:20|10:20
4:45|6:40|10:50
5:00|7:00|11:25
5:15|7:20|12:00
5:30|7:40|12:35
5:45|8:00|13:05
6:00|8:20|13:40


The w/u and c/d can be done at your easy pace.

For anyone who is still in doubt about the pace for their easy, lsr and recovery runs - here is the link to the McMillan Running Calculator where you can put in a recent race or park run time and there’s a link for ‘Training Paces’ which should sort you out.

A rough way to calculate marathon predicted time is
(Half marathon time x 2) + 20 mins

racersedge, Summerflower and anyone else racing 10m race next weekend - the advice at this stage is to treat it as an LSR if you can, alternatively if want to up the pace then you could run 3-5 miles at MP instead of this weeks pace run - if you are doing this then you can do the pace run at easy pace instead.

Don’t forget to keep hydrating in this warm weather and don’t forget the sunscreen!

Have a good week all

Thanks Ariana, much appreciated!!

effibear

I’m probably missing something obvious here but does anyone else’s strava show a quicker pace than the watch. My average pace was 20s quicker on strava than my watch for the same run?

skyblue46

effibear wrote: »

I’m probably missing something obvious here but does anyone else’s strava show a quicker pace than the watch. My average pace was 20s quicker on strava than my watch for the same run?

Did you stop the watch? Strava excludes stops of the watch.

effibear

skyblue46 wrote: »

Did you stop the watch? Strava excludes stops of the watch.

I stopped to get a drink in the shop but didn’t stop the watch. Looking at the splits it looks like strava excluded this, thanks

racersedge

effibear wrote: »

I stopped to get a drink in the shop but didn’t stop the watch. Looking at the splits it looks like strava excluded this, thanks

There are options on sports watches (and in some cases this is automatically enabled - learned this on my wife's watch) that will 'pause' the run if you are running below a certain pace/pre-determined pace or detects you as stopped. Chances are when you stopped in the shop, it detected that your pace was no longer running and paused your run until you got back going again.

RayCun

If auto pause is enabled on your watch, disable it.
Otherwise you'll be in the marathon and stop to tie your laces or go to the toilet and it won't tell you an accurate time

effibear

RayCun wrote: »

If auto pause is enabled on your watch, disable it.
Otherwise you'll be in the marathon and stop to tie your laces or go to the toilet and it won't tell you an accurate time

The watch was the correct time, it’s just when it uploaded to strava it said I completed the distance nearly 5 mins quicker than that on my watch. I’ll check out the settings on strava, but at least my watch is the right time. As you’ve rightly pointed out I’ll probably stop at some point during marathon!

Applegirl26

ariana` wrote: »

Well done everyone on getting through week 1 and in a heatwave too, no less!

Here’s what’s ahead for Week 2 of DCM training:

Plan|Monday|Tuesday|Wed|Thurs|Fri|Sat|Sun
NNH1|rest|3m easy|3m easy|3m easy|rest|7m lsr|cross
Boards|rest,cross or 3m rec|3m easy|1m w/u, 3m pace, 1m c/d|3m rec|rest,cross or 3m rec|10m lsr|2m rec


This week introduces the Boards followers to their first pace (PMP or Planned Marathon Pace) run! This is an opportunity to run a little bit faster than your easy pace but please please try to be realistic when picking your PMP.

The table below indicates roughly the marathon pace (in km or in miles) required for the various target times at 15 minute intervals:

Marathon|Pace/km|Pace/mi
3:30|5:00|8:00
3:45|5:20|8:35
4:00|5:40|9:10
4:15|6:00|9:45
4:30|6:20|10:20
4:45|6:40|10:50
5:00|7:00|11:25
5:15|7:20|12:00
5:30|7:40|12:35
5:45|8:00|13:05
6:00|8:20|13:40


The w/u and c/d can be done at your easy pace.

For anyone who is still in doubt about the pace for their easy, lsr and recovery runs - here is the link to the McMillan Running Calculator where you can put in a recent race or park run time and there’s a link for ‘Training Paces’ which should sort you out.

A rough way to calculate marathon predicted time is
(Half marathon time x 2) + 20 mins

racersedge, Summerflower and anyone else racing 10m race next weekend - the advice at this stage is to treat it as an LSR if you can, alternatively if want to up the pace then you could run 3-5 miles at MP instead of this weeks pace run - if you are doing this then you can do the pace run at easy pace instead.

Don’t forget to keep hydrating in this warm weather and don’t forget the sunscreen!

Have a good week all

Ariana you're a star. Thank you.

Applegirl26

juke wrote: »

You'll have to add me to the injured list. I've hurt my shoulder. Only got 2 runs in this week and no long run. Better to happen now than in a couple of months, I guess. Hoping it will settle by mid-week.

Hope you're feeling better soon.

corcaigh07

Not started my actual plan yet but you’ll be glad to hear even as a keen parkrunner (with a time to improve upon in Tymon!), slowed down to a 29.30 5k on Saturday despite setting a PB in Marlay a week prior of 22.50.

skyblue46

corcaigh07 wrote: »

Not started my actual plan yet but you’ll be glad to hear even as a keen parkrunner (with a time to improve upon in Tymon!), slowed down to a 29.30 5k on Saturday despite setting a PB in Marlay a week prior of 22.50.

What is your actual plan?