DCM 2018 - Mentored Novice Thread

Hedgehoggy

brownbinman wrote: »

https://www.currys.ie/ieen/search-keywords/xx_xx_xx_xx_xx/garmin%2B25/xx-criteria.html

Thanks for the heads up and link.... Im in the market for a watch. Would prefer something fairly simple.... Anyone with experience of this watch?

Dealerz2.0

5 miles at pmp plus a day in tayto Park.....what was I thinking....wrecked I am!

brownbinman

Hedgehoggy wrote: »

Thanks for the heads up and link.... Im in the market for a watch. Would prefer something fairly simple.... Anyone with experience of this watch?

I had an older version but found it quite good. little bit heavier than one I use which is Garmin Vivoactive HR. I thought it was good though, like if you're just looking for pace, time, distance you can't go too wrong. Found tracking on it fine, had no issues uploading it

The man in red and black

Last weeks training went well. Was off work for the week to go home and cut firewood so felt like I was doubling up on training doing this and my runs. The DCM training plan I am doing calls for Fartlek training at least once a week. What is the best way to approach this? I have been running at a reasonable pace for 1 mile, then trying to do roughly 50-100m sprints at 80% as often as I can manage and back to a slow pace in between. Should I be averaging alot faster for the whole run than usual per mile or should I be slowing down even more between bursts so the average per mile is the same??

Hope that makes sense.

skyblue46

The man in red and black wrote: »

Last weeks training went well. Was off work for the week to go home and cut firewood so felt like I was doubling up on training doing this and my runs. The DCM training plan I am doing calls for Fartlek training at least once a week. What is the best way to approach this? I have been running at a reasonable pace for 1 mile, then trying to do roughly 50-100m sprints at 80% as often as I can manage and back to a slow pace in between. Should I be averaging alot faster for the whole run than usual per mile or should I be slowing down even more between bursts so the average per mile is the same??

Hope that makes sense.

I would suggest that you lengthen the faster segments to about 200m or 30 seconds approx at a slightly slower pace than you presently do the 50/100m sprints. You could mix 100s, 200s, 400s...whatever you feel like really. Slow the pace of the fast bits as the distance you choose to run them gets longer. What you are doing at the moment is more akin to incorporating strides into your easy run.

As regards paces of the run, forget them. Fartlek training is not supposed to be structured like an interval session where set paces and distances are targeted. Jog slowly between fast efforts until you are fully recovered and your breathing returned to normal before getting back to your easy run pace. Feel free to vary the distances of the fast segments as well as the paces. There is no need for it to be rigidly structured.

juke

Bearing the words 'keeping the main thing the main thing' in mind, and not forgetting how bad I felt last week, I have a question:

Week 15-16 (5-9 October), would a 3-4 day Camino trip, no luggage carrying, 22k 'moderate' walk per day, be a folly?

aloooof

The 4 mile "easy" run this morning felt way more effort than it should have. Pace was all over the place, and I'd almost say I found it more difficult that yesterdays pace run. First run in ages where I felt I got things completely wrong. Glad I have a rest day tomorrow to regroup before the weekend.

ariana`

juke wrote: »

Bearing the words 'keeping the main thing the main thing' in mind, and not forgetting how bad I felt last week, I have a question:

Week 15-16 (5-9 October), would a 3-4 day Camino trip, no luggage carrying, 22k 'moderate' walk per day, be a folly?

Look, it's not ideal but I'm in the camp of "life has to be lived", we're not exactly elites or paid professionals here :pac: I went on hols last year at the end of Sept/early Oct, it wasn't a hiking holiday so i just did as many of my runs as possible while i was away but i did miss a long run. You will be missing the very last long run before taper but nearer to the time we can figure how to get the best out of the days you can run before you leave. It's not ideal to skip long runs, we wouldn't be recommending it but it happens due to injury/illness/life.

Have you done any of the Camino before? How did you feel after it - did it take long to recover? It's something i'd love to do at some stage

Rossi7

Heading away to Italy myself on Saturday so going to do last weeks LSR tomorrow evening as last weeks was a bit of a disaster. Had to abandon just shy of 15 miles, too sick to carry on. Not much running this week either, hopefully I've gotten rid of whatever bug I picked up. Not sure what sort of mileage will get done while I'm away but will try and keep ticking over.

gypsylee

I had to change the LSR day to Wednesday this week and the next two weeks as I have commitments for the next few weekends. 12 miles in the bag! It went grand until the last three kilometres and I struggled from then.

I tried Tailwind for the first time. Started sipping it at 7 km and took some every km from then on. Tasted grand and no stomach issues. I don't know if it was of any benefit but I felt better mentally for taking it. Legs are a bit tired this morning but no niggles.

ariana`

Rossi7 wrote: »

Heading away to Italy myself on Saturday so going to do last weeks LSR tomorrow evening as last weeks was a bit of a disaster. Had to abandon just shy of 15 miles, too sick to carry on. Not much running this week either, hopefully I've gotten rid of whatever bug I picked up. Not sure what sort of mileage will get done while I'm away but will try and keep ticking over.

Rossi typically we don't recommend chasing lost miles, once a run is gone it's gone. So tomorrow should be this weeks LSR. I guess you probably want to get to 16m though after failing to get there last week, it's 2m longer than planned but as your midweek runs in the week ahead are a bit uncertain also that will be fine to do. Best of luck with it tomorrow.

Guys, don't beat yourselves up about a missed run or don't chase missed runs (or a missed mile at the end of a run). Unfortunately illness/injury/life will strike most of us once in an 18 week plan. Now that's not a license to skip a run every week as obviously that's not want we want :pac: but if you get 85-90% of the plan ticked off then you've done well

brownbinman

I'm somewhat at a loss myself. Missed 2 long runs through injury, wedding and house getting pulled apart. Serious stress!

Was going to aim for 10m rather than the 16m on the plan as don't want to do too much. Would that be better than just going for the 16m?

julie2tubz

brownbinman wrote: »

I'm somewhat at a loss myself. Missed 2 long runs through injury, wedding and house getting pulled apart. Serious stress!

Was going to aim for 10m rather than the 16m on the plan as don't want to do too much. Would that be better than just going for the 16m?

I missed the 15Mile long slow run, and failed at the 13mile run (only got 11 miles done) - so Last weekend I just did 13miles. so it would lead into 14 miles this week. I didnt want a massive jump up.


So maybe try for 13 miles this week if possible? so next week isnt such a MASSIVE jump back to 16? Thats just the way I looked at it.


My run last weekend was brilliant also. I had feared it so much but it ended up being my favourite run yet. So you will hopefully have the same experience.

smashiner

I did the Bray Aquathon last night (750m Swim and 5K run), perfect prepp (not) for the 26.2 mile DCM.....ok, I promise that I will be good from this point on and quit dabbling in other sports, just needed to get that out of my system for 2018

Doing the Rock N Roll HM at the weekend, really looking forward to it, anyone else doing it as part of their DCM training?

Going to rest up until Sunday and 'see how I feel' after 5-6K and then decide on what time to aim for as the hills in Chapelizod look tough.
I have 24K LSR's on the following 3 weeks, which is a jump from the past few 20K LSR's on my plan (ASIC's plan), so hopefully this HM will put me on a good footing for the last few weeks of the madness that is call marathon training.

Keep going folks, only a few more LSR's (7 for me but who's counting ) until TAPER time........then we will all go a bit nuts cos we won't be running long distances anymore until the big day!!

imknackered

smashiner wrote: »

I did the Bray Aquathon last night (750m Swim and 5K run), perfect prepp (not) for the 26.2 mile DCM.....ok, I promise that I will be good from this point on and quit dabbling in other sports, just needed to get that out of my system for 2018

Doing the Rock N Roll HM at the weekend, really looking forward to it, anyone else doing it as part of their DCM training?

Going to rest up until Sunday and 'see how I feel' after 5-6K and then decide on what time to aim for as the hills in Chapelizod look tough.
I have 24K LSR's on the following 3 weeks, which is a jump from the past few 20K LSR's on my plan (ASIC's plan), so hopefully this HM will put me on a good footing for the last few weeks of the madness that is call marathon training.

Keep going folks, only a few more LSR's (7 for me but who's counting ) until TAPER time........then we will all go a bit nuts cos we won't be running long distances anymore until the big day!!

I'm doing Rock n Roll half marathon this weekend too, interesting route this year with a dodgy enough climb around 7-8k in and lasting for a couple of kms.

Hoping to run it in around 1:35 to set myself up for a 3:30 in DCM, but likewise i'll see how im doing after 5k or so

juke

ariana` wrote: »

Look, it's not ideal but I'm in the camp of "life has to be lived", we're not exactly elites or paid professionals here :pac: I went on hols last year at the end of Sept/early Oct, it wasn't a hiking holiday so i just did as many of my runs as possible while i was away but i did miss a long run. You will be missing the very last long run before taper but nearer to the time we can figure how to get the best out of the days you can run before you leave. It's not ideal to skip long runs, we wouldn't be recommending it but it happens due to injury/illness/life.

Have you done any of the Camino before? How did you feel after it - did it take long to recover? It's something i'd love to do at some stage

It's never something I've even thought of, but the opportunity just came up at the weekend. I've no idea really what it is like and had the faint idea I could combine walking with some runs - eg run one day as my LSR and meet my friends later. I've no idea of the terrain though - so that may not even be feasible.

Thought I'd put out a feeler before I pay a booking deposit. A flat 'NO' would have stopped any further thought

I'll just have to do some proper research and then decide

bucketybuck

juke wrote: »

It's never something I've even thought of, but the opportunity just came up at the weekend. I've no idea really what it is like and had the faint idea I could combine walking with some runs - eg run one day as my LSR and meet my friends later. I've no idea of the terrain though - so that may not even be feasible.

Thought I'd put out a feeler before I pay a booking deposit. A flat 'NO' would have stopped any further thought

I'll just have to do some proper research and then decide

I thought you were talking about something you had already planned and so needed to work around...

If thats not the case, if its just something you are idly pondering because a mate is doing it then I'm sorry but why? Its 3 weeks before the marathon, an important week and one of the last big mileage training weeks, why are you risking 4 months of training on some random jaunt?

I'd like to climb Everest but I'm not going to start climbing at the start of October, keep the main thing the main thing!

juke

bucketybuck wrote: »

I thought you were talking about something you had already planned and so needed to work around...

If thats not the case, if its just something you are idly pondering because a mate is doing it then I'm sorry but why? Its 3 weeks before the marathon, an important week and one of the last big mileage training weeks, why are you risking 4 months of training on some random jaunt?

I'd like to climb Everest but I'm not going to start climbing at the start of October, keep the main thing the main thing!

this is what I'm talking about!

No, not booked and it's the old friends I don't get to see enough of that I'd be going with that is more of interest, more so than the walk. Bad timing - I get it. Thanks.

Hobbyjogger

Speaking of fueling.. what does everyone eat before their long runs? Having some stomach issues and do not want to stop for anything on the day!

My everyday breakfast is usually 3 pieces of fruit, yoghurt and a ‘superhero’ muffin (out of Shalane Flanagan book - made of ground almond, carrots, raisins and lots of other goodness) crumbled over.
Before long runs I have just the fruit, including a banana always, and right after the run I’ll have more fruit with the yoghurt and muffin.

OH recommending more carby brekkie, like toast with peanut butter, before the LSRs but is sticking to your usual breakfast not advised?

Helenasca

So had my first experience of energy gels this evening. Had the kinetica cola flavoured ones and by jaysus they tasted just like cola Mr freezes a thumbs up for flavour. Energy levels wise hmmmm not too sure. I don't know what I was expecting either so I'm at a bit of a loss.

What do ye all get out of them? Is there a burst of energy? Or do they just help with muscle fatigue or what's the story?

Huzzah!

Hobbyjogger wrote: »

Speaking of fueling.. what does everyone eat before their long runs? Having some stomach issues and do not want to stop for anything on the day!

My everyday breakfast is usually 3 pieces of fruit, yoghurt and a ‘superhero’ muffin (out of Shalane Flanagan book - made of ground almond, carrots, raisins and lots of other goodness) crumbled over.
Before long runs I have just the fruit, including a banana always, and right after the run I’ll have more fruit with the yoghurt and muffin.

OH recommending more carby brekkie, like toast with peanut butter, before the LSRs but is sticking to your usual breakfast not advised?

I’d imagine a lot of fruit could cause issues, alright. I’ve taken to avoiding fruit myself in the afternoon for that reason.

Certainly, you shouldn’t change your breakfast to something you’re not used to on the morning of the marathon, but if your current breakfast isn’t working for you, now is the time to find something that does. Maybe try a carby breakfast before a shorter run and if it works out, you could have it the morning before each long run - that should give you plenty of time to get used to by D-Day.

Kellygirl

Hobbyjogger wrote: »

Speaking of fueling.. what does everyone eat before their long runs? Having some stomach issues and do not want to stop for anything on the day!

My everyday breakfast is usually 3 pieces of fruit, yoghurt and a ‘superhero’ muffin (out of Shalane Flanagan book - made of ground almond, carrots, raisins and lots of other goodness) crumbled over.
Before long runs I have just the fruit, including a banana always, and right after the run I’ll have more fruit with the yoghurt and muffin.

OH recommending more carby brekkie, like toast with peanut butter, before the LSRs but is sticking to your usual breakfast not advised?

Huzzah! wrote: »

I’d imagine a lot of fruit could cause issues, alright. I’ve taken to avoiding fruit myself in the afternoon for that reason.

Certainly, you shouldn’t change your breakfast to something you’re not used to not the morning of the marathon, but if your current breakfast isn’t working for you, now is the time to find something that does. Maybe try a carby breakfast before a shorter run and if it works out, you could have it the morning before each long run - that should give you plenty of time to get used to by D-Day.

I think it’s the fruit probably causing issues. It causes issues for me. I’d be thinking about getting used to a more carby breakfast too at this stage. Last year before DCM, Irish Runner I think it was, had a section on what to eat the week of the marathon. I’ll share it closer to the time as I’ve followed it for 3 marathons now. Anyway, 2 to 3 days before the marathon it actually tells you cut out fruit and cut down on fiber to help prevent stomach issues. You need to eating something that gives you energy before long runs - and fruit doesn’t really do that - besides bananas. Bagel and peanut butter is great or porridge. I’ll switch my breakfast to porridge on the last few runs and on D Day.

Baby75

Hobbyjogger wrote: »

Speaking of fueling.. what does everyone eat before their long runs? Having some stomach issues and do not want to stop for anything on the day!

My everyday breakfast is usually 3 pieces of fruit, yoghurt and a ‘superhero’ muffin (out of Shalane Flanagan book - made of ground almond, carrots, raisins and lots of other goodness) crumbled over.
Before long runs I have just the fruit, including a banana always, and right after the run I’ll have more fruit with the yoghurt and muffin.

OH recommending more carby brekkie, like toast with peanut butter, before the LSRs but is sticking to your usual breakfast not advised?

On race day yes it is advised you stick to what you are used to and what works for you!!!

During training, you can see what works and what doesn't and something is not working for you so it is worth changing your breakfast before your LSR and I think Toast and peanut butter sounds like a plan

effibear

Kellygirl wrote: »

I think it’s the fruit probably causing issues. It causes issues for me. I’d be thinking about getting used to a more carby breakfast too at this stage. Last year before DCM, Irish Runner I think it was, had a section on what to eat the week of the marathon. I’ll share it closer to the time as I’ve followed it for 3 marathons now. Anyway, 2 to 3 days before the marathon it actually tells you cut out fruit and cut down on fiber to help prevent stomach issues. You need to eating something that gives you energy before long runs - and fruit doesn’t really do that - besides bananas. Bagel and peanut butter is great or porridge. I’ll switch my breakfast to porridge on the last few runs and on D Day.

I’ve been doing mine first thing at the weekend and haven’t been having breakfast because of the fear of stomach. I really struggled last week though. Should I be getting up an hour earlier and having brekkie?

ariana`

effibear wrote: »

I’ve been doing mine first thing at the weekend and haven’t been having breakfast because of the fear of stomach. I really struggled last week though. Should I be getting up an hour earlier and having brekkie?

There's no right and wrong, it's a case of whatever suits the individual. I typically didn't eat before any of my long runs when training for DCM last year. Some people are able eat something light (e.g a slice of while toast or a banana) quite close to their long run.

Is it possible that last week was just a one off bad run? Had you eaten and hydrated well the day before? When did you start to struggle on last week's run?

You could try eating a banana or even half a banana 15-20 minutes before you run to see if it makes a difference. Or you could run on empty but take on some fuel on the run in the form of a gel or even just a small handful of jelly babies. Or you try both strategies - run with something very small eaten and take on fuel during the run.

Just some things to try before you resort to setting the alarm clock for even earlier than is necessary

Hedgehoggy

effibear wrote: »

I’ve been doing mine first thing at the weekend and haven’t been having breakfast because of the fear of stomach. I really struggled last week though. Should I be getting up an hour earlier and having brekkie?

I do my LSR first thing Sunday morning. I'm up, have a small bowl of cereal, glass of water and I'm gone. To be honest, I feel that you're running so slowly on these LSR that you dont really need to wait for digestion etc.

Kellygirl

effibear wrote: »

I’ve been doing mine first thing at the weekend and haven’t been having breakfast because of the fear of stomach. I really struggled last week though. Should I be getting up an hour earlier and having brekkie?

ariana` wrote: »

There's no right and wrong, it's a case of whatever suits the individual. I typically didn't eat before any of my long runs when training for DCM last year. Some people are able eat something light (e.g a slice of while toast or a banana) quite close to their long run.

Is it possible that last week was just a one off bad run? Had you eaten and hydrated well the day before? When did you start to struggle on last week's run?

You could try eating a banana or even half a banana 15-20 minutes before you run to see if it makes a difference. Or you could run on empty but take on some fuel on the run in the form of a gel or even just a small handful of jelly babies. Or you try both strategies - run with something very small eaten and take on fuel during the run.

Just some things to try before you resort to setting the alarm clock for even earlier than is necessary

I know of people who eat a bowl of porridge just before bed too the night before. I haven’t tried it myself. As Ariana says, they day before is very important and getting some extra carbs in for lunch and dinner will hopefully help. I tend to have the same dinner or type of dinner (pasta) the night before all long runs and DDay.

coogy

Hobbyjogger wrote: »

Speaking of fueling.. what does everyone eat before their long runs? Having some stomach issues and do not want to stop for anything on the day!

My everyday breakfast is usually 3 pieces of fruit, yoghurt and a ‘superhero’ muffin (out of Shalane Flanagan book - made of ground almond, carrots, raisins and lots of other goodness) crumbled over.
Before long runs I have just the fruit, including a banana always, and right after the run I’ll have more fruit with the yoghurt and muffin.

OH recommending more carby brekkie, like toast with peanut butter, before the LSRs but is sticking to your usual breakfast not advised?

This is an issue I'm constantly second-guessing, even though it's one that hasnt really caused any great concern. Still, it's an aspect of running that I'm terrified of wrong. It's really the early morning lsr's that im referring to.
I suppose until what im doing stops working for me, there's no reason to change I guess......

Rossi7

I'd be the opposite of yourself Coogy, I struggle with getting the late LSR right. I find doing them in the morning easier, a bowl of porridge with a scoop of protein and berries washed down with a mug of tea does me.

Dealerz2.0

coogy wrote: »

This is an issue I'm constantly second-guessing, even though it's one that hasnt really caused any great concern. Still, it's an aspect of running that I'm terrified of wrong. It's really the early morning lsr's that im referring to.
I suppose until what im doing stops working for me, there's no reason to change I guess......

Yeah me too to be honest- I’m still emotionallly scared from what I saw as a child when the marathon in the 80’s ran by my school....the image never leaves you!

Dealerz2.0

Rossi7 wrote: »

I'd be the opposite of yourself Coogy, I struggle with getting the late LSR right. I find doing them in the morning easier, a bowl of porridge with a scoop of protein and berries washed down with a mug of tea does me.

I have a banana and a bowl of whetabix before a weekend lsr

Hobbyjogger

Thanks for the replies! I love my breakfast and it works for me but might try switching it up just on the LSR days to toast with peanut butter and a banana and see how that goes.. and I also eat more carbs the day before for lunch and dinner and it’s very enjoyable

Rossi7

Hobbyjogger wrote: »

Thanks for the replies! I love my breakfast and it works for me but might try switching it up just on the LSR days to toast with peanut butter and a banana and see how that goes.. and I also eat more carbs the day before for lunch and dinner and it’s very enjoyable

Just make sure you stick a small bit of tissue on the inside pocket of your running shorts just encase ;) if you use it you can call yourself a real runner then :D

skyblue46

Hobbyjogger wrote: »

Speaking of fueling.. what does everyone eat before their long runs? Having some stomach issues and do not want to stop for anything on the day!

My everyday breakfast is usually 3 pieces of fruit, yoghurt and a ‘superhero’ muffin (out of Shalane Flanagan book - made of ground almond, carrots, raisins and lots of other goodness) crumbled over.
Before long runs I have just the fruit, including a banana always, and right after the run I’ll have more fruit with the yoghurt and muffin.

OH recommending more carby brekkie, like toast with peanut butter, before the LSRs but is sticking to your usual breakfast not advised?

Helenasca wrote: »

So had my first experience of energy gels this evening. Had the kinetica cola flavoured ones and by jaysus they tasted just like cola Mr freezes a thumbs up for flavour. Energy levels wise hmmmm not too sure. I don't know what I was expecting either so I'm at a bit of a loss.

What do ye all get out of them? Is there a burst of energy? Or do they just help with muscle fatigue or what's the story?

I've been thinking about replying to these but couldn't really figure out a way to simplify it. However as it is an issue than seems to be of concern for quite a number of you I will give it a shot.

Do gels give a burst of energy? No they don't. Muscles use muscle glycogen for energy. The faster you run the quicker you use it up. However if we are eating a healthy diet and eat a small meal before a long run or race to top up our glycogen stores we have enough to roughly get us through 90 mins at half marathon pace, 2 hours at marathon pace and 2.5 hours at a genuine LSR pace. Gels simply put more fuel in the tank so that you can push that range further. They do not have magical energy giving powers.

So then you will ask about those people you have heard who noticed they felt better on a shorter run after taking a gel or similar product. How come they say they felt better? The reason for this is quite simple too. When energy products are taken they enter the bloodstream. It can then take anything from 3 to 20 minutes to go through the process of becoming usable energy for the muscles and will be of no immediate benefit unless your stores are empty. However our brains are powered by our bloodstream and as this is where the sugary carbs are residing we in effect get a sugar rush which makes us feel better. They will not be helping the muscles at this point.

This might make you wonder why we should take gels etc on our LSR. As I said they are not actually needed on LSRs under 2/2.5 hours as you should have enough energy on board to complete them without topping up. Again the answer is in the workings of our body . It is a magical thing. We sweat to regulate heat. We fall asleep when the body needs rest. Hairs rise and lie down on our arms. The body is constantly adapting to the situations we put it in. When we run long or hard our body sends more oxygen rich blood to the muscles which need it and less where it is not needed. The GI tract is one place that the body will reduce supply of blood to. This does not cause a problem until one day in October we throw a huge amount of carbohydrate into a digestive system we have trained to switch off while we run. By taking gels or food on training runs we can help our body get used to multi tasking.

Fruit for breakfast before a long run? With the exception of banana, avocado and one or two others this is not a great idea. Fruit and veg are high in fibre and take longer to digest. As explained in an over simplistic way above the body will be trying to help the muscles by reducing blood supply to the intestines. What we need to do is give it some more easily digested food like toast or bagels. A topping of peanut or almond butter is to provide some easily digested protein.

The most important message about gels is that they do not give you magical powers. They do not enable you to run further or faster than your training allows you. Petrol is pretty useless in a car with a bad engine and dirty carburettor :pac::pac: Most of the people you will see walking on heartbreak hill will be full of energy gels, drinks, electrolytes etc. and will have have carb loaded leading up to the day. They simply will not have trained well enough to run 26.2 miles at the pace they attempted.

So that's a very pared back attempt to answer a couple of questions. I'll try my best to answer any more you might come up with.

Rossi7

Yeah but why ?

skyblue46

Rossi7 wrote: »

Yeah but why ?

You're one smart arsed comment from eviction!

coogy

Rossi7 wrote: »

Yeah but why ?

Haha, I'd say that was impossible to resist

juke

Rossi7 wrote: »

I'd be the opposite of yourself Coogy, I struggle with getting the late LSR right. I find doing them in the morning easier, a bowl of porridge with a scoop of protein and berries washed down with a mug of tea does me.

My go to gym breakfast for years!

Hobbyjogger wrote: »

Thanks for the replies! I love my breakfast and it works for me but might try switching it up just on the LSR days to toast with peanut butter and a banana and see how that goes.. and I also eat more carbs the day before for lunch and dinner and it’s very enjoyable

I find I stomach this better on weekend runs for some reason.

The great part is we all have weeks to test out whats best for each of us between now and October.

coogy

juke wrote: »

Rossi7 wrote: »

I'd be the opposite of yourself Coogy, I struggle with getting the late LSR right. I find doing them in the morning easier, a bowl of porridge with a scoop of protein and berries washed down with a mug of tea does me.

My go to gym breakfast for years!

Hobbyjogger wrote: »

Thanks for the replies! I love my breakfast and it works for me but might try switching it up just on the LSR days to toast with peanut butter and a banana and see how that goes.. and I also eat more carbs the day before for lunch and dinner and it’s very enjoyable

I find I stomach this better on weekend runs for some reason.

The great part is we all have weeks to test out whats best for each of us between now and October.

I used to just a banana before an lsr. Im just terrified of the thought of waking everyone before I leave the house at such an early hour. Bananas are minimal fuss. I might try out the bagel and peanut butter option next which is what I would normally have before a midweek shorter run......

Rossi7

coogy wrote: »

juke wrote: »

Rossi7 wrote: »

I'd be the opposite of yourself Coogy, I struggle with getting the late LSR right. I find doing them in the morning easier, a bowl of porridge with a scoop of protein and berries washed down with a mug of tea does me.

My go to gym breakfast for years!

Hobbyjogger wrote: »

Thanks for the replies! I love my breakfast and it works for me but might try switching it up just on the LSR days to toast with peanut butter and a banana and see how that goes.. and I also eat more carbs the day before for lunch and dinner and it’s very enjoyable

I find I stomach this better on weekend runs for some reason.

The great part is we all have weeks to test out whats best for each of us between now and October.

I used to just a banana before an lsr. Im just terrified of the thought of waking everyone before I leave the house at such an early hour. Bananas are minimal fuss. I might try out the bagel and peanut butter option next which is what I would normally have before a midweek shorter run......

Just put the oats ( & protein powder )in a pot with water the night before, as soon as your up put the hob on & go back upstairs to get ready. You’ll not look back

eyrie

Rossi7 wrote: »

Just put the oats ( & protein powder )in a pot with water the night before, as soon as your up put the hob on & go back upstairs to get ready. You’ll not look back

Or make overnight oats, and then you don't even need to cook them in the morning! Just eat them as they are.
Personally I usually go for a slice of toast with peanut butter and jam before a long run. Haven't figured out fuelling during the long runs at all though - I haven't needed to yet but definitely need to sort it out before marathon day.

racersedge

Feels like I had a good week training wise. After the buzz of getting to go quick in Dun Laoighaire on Monday it was back to the bread and butter runs in the middle of the week. Finally, after what feels like 3+ weeks, the head cold has gone. It was easy to notice this in the recorded runs - average heart rate per run was down by about 10-15bpm. That in itself was a good mental boost as I was beginning to feel that I was never going to shift.

That brought me to today, the LSR. In the run-up to it, I was chomping at the bit to get going, particularly as I knew I was heading into uncharted terrority in terms of distance. An early start and I done the maths on the distance which involved me running from one town to the next and back again. My plan involved a couple of extra kilometres as I'm involved in the Kilcock 10 Mile next weekend. I felt overall the LSR went well. A little quick out of the blocks but I settled into a routine. A new route, which involved running past my parents house at one point (which mentally, was kinda tough because usually I might stop there when running there!!)

I would say that this was the first run where I could feel myself a little leggy towards the end. I incorporated a good steep hill that I usually have halfway through my 10 mile route. Such a difference to hit near the 20K mark. I would say I got a little bit quick towards the end, knowing it was closer to the end. I have to be mindful about that. A few creaking upper body pains in the last few klicks as well. All part of the process. I made a key error of not bringing water with me (had a new belt after getting annoyed with the last one).
On the plus side, I got plasters for my nipples this week. By the power of greyskull what a difference they make! Lads, just buy them.

Mentally, I would say immediately after finishing I did question if I'd be capable of hitting my eventual targets given how I felt at the end of it. That said, this is the end of week 7 out of 18 so there is much to go. It's food for thought. I have the Tullamore Half this day two weeks and that is going to be my big litmus test in terms of where I am and how to adjust my training paces based on how that goes.

effibear

ariana` wrote: »

There's no right and wrong, it's a case of whatever suits the individual. I typically didn't eat before any of my long runs when training for DCM last year. Some people are able eat something light (e.g a slice of while toast or a banana) quite close to their long run.

Is it possible that last week was just a one off bad run? Had you eaten and hydrated well the day before? When did you start to struggle on last week's run?

You could try eating a banana or even half a banana 15-20 minutes before you run to see if it makes a difference. Or you could run on empty but take on some fuel on the run in the form of a gel or even just a small handful of jelly babies. Or you try both strategies - run with something very small eaten and take on fuel during the run.

Just some things to try before you resort to setting the alarm clock for even earlier than is necessary

Thanks I struggled from the start if I’m honest, whereas the 15 mile I felt great. Probably a combination of things. I had very broken sleep the night before (the mini sleep thieves dictate that). I can’t remember what I had to eat the day before but probably should focus better on that. I moved from my usual routes in the Phoenix Park to the marathon route and while it was good to practise it- running in green scenery is far more enjoyable than the n11 😂. My stomach started grumbling on the run which I hadn’t experienced before so thought maybe breakfast had something to do with it. I’d rather run without it though- need that extra hour in bed! I suspect I’m run down in general as every run this week felt tough and I’ve been going much much slower than planned.

Thanks for all the advice everyone - I don’t know how to do multiple quotes!!

Supercell

Anyone else doing the RockNRoll half tomorrow?
I'm doing it and am a little nervous, I should be taking it easy like a training run as my LSR needs to jump a bit in the coming few weeks and I don't want to jeopardize that. However experience tells me its very easy to get caught up in it all and run too fast and be knackered for the rest of the week!
Think I'll start at the back of my corral and try to take it at a sensible pace!

Huzzah!

Supercell wrote: »

Anyone else doing the RockNRoll half tomorrow?
I'm doing it and am a little nervous, I should be taking it easy like a training run as my LSR needs to jump a bit in the coming few weeks and I don't want to jeopardize that. However experience tells me its very easy to get caught up in it all and run too fast and be knackered for the rest of the week!
Think I'll start at the back of my corral and try to take it at a sensible pace!

It’ll be good practice for the start of DCM when you’re as fit as you’ve ever been, nicely tapered and chomping at the bit.

kittyclaws

Supercell wrote: »

Anyone else doing the RockNRoll half tomorrow?
I'm doing it and am a little nervous, I should be taking it easy like a training run as my LSR needs to jump a bit in the coming few weeks and I don't want to jeopardize that. However experience tells me its very easy to get caught up in it all and run too fast and be knackered for the rest of the week!
Think I'll start at the back of my corral and try to take it at a sensible pace!

I’m doing R&R tomorrow. Following advice from here I’m going to stay behind the pacers in my corral until after the hills, then try race the last 5 miles (unless the hills are too much, then I’ll hopefully stay with the pacers right to the end)
Will be with the 2.30 pacers which is my LR pace - now I haven’t managed to run at this pace yet in my LSRs- I always end up going a good bit faster, so it will be interesting!

Dealerz2.0

I’m running rock n roll half tomorrow- going to try and stay under 2hrs- but see how it all pans out tomorrow

Also trying Tailwind endurance fuel for the first time tomorrow- see how it goes.

juke

Would have wished all you Rock n Rollers good luck if Boards hadn't died.

Looking forward to reading how you got on....:)

whiskey_sour

Hope everyone got on well in the RnR today!

I had my half marathon yesterday, was nervous all week as my calf was acting up but took it easy only going on a couple of short runs, a bit of gym work and lots of foam rolling. Couldn't get an appointment with my usual physio and didn't want to risk going to someone new the week of a race!

The week off seemed to do me the world of good as the legs felt great for the race yesterday! It was a strange race...a narrow trail which was open to the public. It was also an out and back course so some areas were a little tight with runners going both ways and bikes/buggies to dodge around. There was also little to no spectators/support along the course and no earphones allowed so was very quiet/lonely at times...

Overall I'm happy with my time and the experience. I was aiming for a realistic target of sub 2:15 and came in at 2:13:33...I started off way too fast and knew it at the time but just couldn't slow down. For the first half my legs felt great but breath was too heavy, whereas the second half was the opposite and my quads were just burning. Pace for the first 6 miles was between 9:30 to 10min/mile whereas the second half was more like 10-10:45. Last mile was torture and pace really slowed, also had to run past the finish line for another half mile and run back to make up the distance...there were so many people walking at this stage and I was so tempted to join them but just had to focus on putting one foot in front of the other.

Really glad of the race experience as I haven't had a proper race in a long time, was originally targeting a marathon time of 4:30 but I think 4:45 will be more sensible. I think niggles the past few weeks are based off trying to run the pace workouts too fast, so this new slower pace is definitely less scary now! I also definitely need to work on pacing more evenly, my body only seems to like 9:XX or 11:XX pace...I am always either too fast or too slow! And also I need to buy bodyglide....got such a shock when I got home to find two huge blood blisters on the balls of my feet! Oh the glamour!

Dealerz2.0

Dealerz2.0 wrote: »

I’m running rock n roll half tomorrow- going to try and stay under 2hrs- but see how it all pans out tomorrow

Also trying Tailwind endurance fuel for the first time tomorrow- see how it goes.

Overall I enjoyed the race. First 4 miles I was very comfortable, I started to think a Pb was on. 1:57 finish time- pb is 1:53. Never ran the hills before, they were savage, both running up and down them and they knocked any ideas of a pb out the window. Last mile was a slog, legs were heavy.

Feel really strong mentally after the race as I was determined to keep going, may have walked sections previously.

Felt the narrow running cordens were an issue-or friends running in groups without looking around them during these narrow sections was worse!

Things I learned for Marathon: The water bottle I had was crap- need to review. Tailwind powder I had was interesting, according to the company, you don’t need any gels as this powder is sufficient for all your needs, mixed it with 750ml of water, tasted very syrupy-Jury’s out- anyone else use tailwind? Running the pace I ran today is probably not viable over 26 miles, maybe that will change/improve over next few months.