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DCM 2018 - Mentored Novice Thread
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Applegirl26 wrote: »I'm a little confused about what pace I should be running at. I think I understand the lsr- run slow, I'm a snail so I've got that one down! But my other midweek runs? My instinct is to run as fast as I can tolerate but I know I'm doing it wrong as my race times and training times aren't all that different. I feel like I'm racing all my runs and on race day I've nothing more to give. Should I be slowing all my runs down, even when I'm slow anyway? Thanks guys
Hope that made sense!
Yes slow them all down. That's what will enable you to run further and get fitter. The faster bit comes later!
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I’m no expert but find the 1000 miles socks slip down my runner and have had blisters in them. I actually find the socks from Lidl great and a bargain. They had them last week.
Yeah, I think socks are very individual. The thinner/lighter the better for me, sockettes even, usually Pennies or Dunnes.
Some Dunnes ones even have motivational quotes on the trim: 'Run like the wind', 'Believe it, Become it'. What could be better
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Training has not even started yet and I have an injury. My right knee was niggling after a run on Wednesday. Rested it, sprayed it, took anti-inflammatories and all was good. Did a 10km organised run yesterday, wore a knee support and straight away my knee was painful. Finished the run in 68 minutes but was wrecked. Was a tough run even though the pace was slow and I have ran the route many times. Very painful knee since. My kneecap is very sore to touch. Have a physio appointment on Wednesday but so disappointed. Between my ankle still niggling since March and now this I wonder will I be able for the training and to make the start line in October. Sorry for the "poor me" post but I am so looking forward to the training plan and now I may be sidelined.
Do not worry Gypsylee similar happened to me about 3 weeks back it could be a knock-on effect from the ankle, you may have been overcompensating without even realising it. my sore knee was my patella tendon one physio session and I iced it as well no problems since. something is probably tight somewhere physio will get you sorted and good your going now get checked for any other potential weak areas so you can correct now and prevent and injury
This goes for everyone doing some S&C working on core/ glutes working on hip flexors -10 to 15 minutes 3 times a week will really help everyone avoid injuries
Dynamic stretches before you run and static stretches when you finish
Get out a foam roller and a ball and work on your feet upwards
do not be like me, find out the hard way that they need to be done 0 -
This goes for everyone doing some S&C working on core/ glutes working on hip flexors -10 to 15 minutes 3 times a week will really help everyone avoid injuries
Dynamic stretches before you run and static stretches when you finish
Get out a foam roller and a ball and work on your feet upwards
do not be like me, find out the hard way that they need to be done[/QUOTE]
+1 to all of that!
I was not convinced about foam rollers and for years I scoffed at the idea of using one, but I have to say that if used properly for 10 or so minutes, they can really sort you out with tight muscles etc. (rolling my calves is really helping me with an Achilles strain at the moment).
Just a small thought on wearing strappings, I used to wear an ankle strapping for years when running due to an old footie injury and I was advised on Boards by a 'learned individual' (think he is a physio), that the ankle support may in fact be hindering blood flow to the ankle/foot, so I took a leap of faith and ran my next LSR without it ..........hey presto....the problem went away!
I still wear the odd knee/hamstring/ankle strapping when recovering from a niggle a first small run, but I try to ditch them asap and use cross training (swimming/bike) to help build strength around the injured area.
Ah the joys of long distance running
....one of the biggest challenges that all marathon runners face is getting to start line in one piece, so niggles can be part and parcel of the process, just make sure that you get proper treatment from your Physio/Therapist/Witch Doctor before a niggle becomes a full blown injury.
Stay positive folks as the body can recover very quickly with the right treatment and a few days rest.....0 -
smashiner use a ball on your feet as well I find it great for my Achilles as well and do it every day as eccentric heel drops! mind that strain I was getting ready for a Marathon up to 27km on my LSR and have barely managed 5km over the last nearly 3 months because of injury to mine!
I am on the mend now and slowly progressing at last 0 -
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Is there anyone doing LSR around Galway city as finding it hard to get the miles in?
I am the the 10 mile mark but finding it hard to get motivated.
If you contact GCH, they have groups that meet and run together - they have beginners, improvers and advanced i believe although they use different terminology for the different groups. You might find a group to suit your pace?I plan on doing my lsr on a Sunday. Would it work to move the Sunday run to a Saturday or better to do it on a Monday? I can only commit to the 5 days running. I’m following the boards plan.
I would just move everything out a day so Monday->Tuesday, Tuesday->Wed, Wed->Thurs etc. Although if it doesn't suit you to move all the midweek runs then at least move Sunday->Monday because it is a recovery run and best done the day after the lsr.Hi all,
I have been following since the start but just joined up. I am also joined up on Strava.
I am on week 6 of the HH novice plan.
I am relatively new to running, so I am finding this thread great.
I'm not fast, so keeping the slow pace is just fine for me. But I am running 4/5 times a week and really enjoying it.
5km this morning= 5:52/km- 29:25 mins
last long run: 14.5 - 7:00/km - 1:41:36
Should I be pushing myself more on short runs??
Thanks
Welcome Clibee. No i wouldn't be pushing yourself on any of the runs right now. The important thing is to get miles (many many miles :pac:) in the legs and time on the feet. If you push the pace on the runs you are risking injury and risking not being able to get the mileage required done. Stick to easy running unless otherwise stated on the plan
Can i ask why you're on week 6 - are you doing an earlier marathon or just getting ahead of the plan?
Welcome also pilot1087. We'll be starting the HHN1 plan next week so we'll discuss the first week's training in more detail closer to the weekend.
Eoineo congrats on the HM. Make sure you take a few days to recover now and ease back into running later in the week. Epsom salts in a bath are great if you are still feeling a bit stiff and sore.
racersedge, congrats also on the 10k pb. That's a great time! And good luck in Dunshaughlin too!
Helenasca i prefer Lidl socks myself but it's very individual. They had the socks in Lidl in store last week - they may have some left in your local store.
gypsylee good luck with the physio tomorrow. I hope it is easily resolved. And don't panic, it's early days yet 0 -
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This year I'm on the other side of the fence, throwing my arms in the air in exasperation as I follow the novices Strava :pac:
You will be well exasperated with us by October[/QUOTE]
I won't! It'll sink in for those who are still sceptical and the last Sunday in October will be but a triumphant march to McGrattans for some celebratory fizzies 0 -
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Rays point still applies. Doing two 5k runs in a time only 30 secs slower than your PB and a long run at a pace not much slower than your 10k best indicates that you are pushing too hard on training runs. When are you next doing races to get a gauge of current fitness?
This is a common habit among new runners. It was the best lesson I learned last year from this thread. I used to be somewhat dismissive of the slow down advice until I felt the benefits. This year I'm on the other side of the fence, throwing my arms in the air in exasperation as I follow the novices Strava :pac:
To give you an example to reinforce Skyblue's point - my 5k pb is circa 23:30 and on a easy run i run 5k in 32:30! My 10k pb is circa 50 mins and on an easy 60 minute run i cover about 9.2km!
Everyone's pace is different but i'm putting mine out there to illustrate the gap between easy pace and race pace... we are not talking about running a few seconds slower, we are talking in minutes
It was a hard lesson for all of us once so we empathise with how difficult it is to put into practice but honestly, you won't look back, and this time next year some of you will be in our shoes throwing your arms in exasperation :P
Editted to add this advice isn't for any one novice in particular but for the all novice marathon runners (fast & slow alike) 0 -
To give you an example to reinforce Skyblue's point - my 5k pb is circa 23:30 and on a easy run i run 5k in 32:30! My 10k pb is circa 50 mins and on an easy 60 minute run i cover about 9.2km!
Everyone's pace is different but i'm putting mine out there to illustrate the gap between easy pace and race pace... we are not talking about running a few seconds slower, we are talking in minutes
It was a hard lesson for all of us once so we empathise with how difficult it is to put into practice but honestly, you won't look back, and this time next year some of you will be in our shoes throwing your arms in exasperation :P
Editted to add this advice isn't for any one novice in particular but for the all novice marathon runners (fast & slow alike)
So my planned training pace is around your slow run pace. With my 5/10k pbs begin a bit slower than yours do you think my training pace should be slower by a similar margin?0 -
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Editted to add this advice isn't for any one novice in particular but for the all novice marathon runners (fast & slow alike)[/QUOTE]
Quick question so, if my HM PB is 1:49 (petrol and matches for me) 10K PB is 48:10, and I want to target a sub 4 DCM, what pace should I run my LSR's at? I was running them at 6:00 a km thinking that I was a great lad slowing down....should I slow down even further??
This will be my third DCM and I am following an ASIC's plan and I think that is what it is telling me :rolleyes:
Would appreciate a steer on this one.0 -
I would say you could use a similar margin, yes. Or here is a pace calculator. You can input a recent race time and there is a link to 'training paces' on the left hand side. If you feel your race times don't reflect your current fitness then you try a park run on Saturday morning if it was convenient for youPenguinEggs wrote: »So my planned training pace is around your slow run pace. With my 5/10k pbs begin a bit slower than yours do you think my training pace should be slower by a similar margin? 0 -
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