DCM 2018 - Mentored Novice Thread

AuldManKing

coogy wrote: »

Would be interested to hear what other people's weekly running schedule is like in the build up to their marathon training schedule.

In the last month, I've been doing the following:

Tuesday - easy 6 mile run

Thursday - easy 8 mile run

Saturday - Park Run

Sunday - easy 10 mile run
* As I mentioned before, I cover about 150km per week by commuting to work by bike.


This weekend I'm hoping to fit in a 13 mile easy run but I'm a little unsure - give that I'll be commencing the training schedule in about a month's time - if my weekly mileage at the moment is acceptable or it should be increased.

Would love to hear the thoughts of others.


Thanks!

That's super work - a friend of mine ran 2.57 at DCM off mostly cycling training. Don't underestimate the aerobic benefits you get from the bike.

As you do 8 on a Thursday - I'd increase the Sunday run slightly - add 1 mile every couple of weeks, you wont notice it, but it will pay off when the plan starts.

AuldManKing

skyblue46 wrote: »

Each to their own. Find a drink with a 3:1 carb: protein ratio and you have the perfect drink to consume within 30 minutes of exercise.

Protein helps with muscle repair. Protein bars with 20g protein cost about 2.50. A tin of mackerel costs 53c in lidl or Tesco. A couple of slices of turkey has more protein.

Don't be getting too caught up in this right now. The best thing for completing a marathon is sensible training. Nail that first and then look at other things.

Great advice.

2 slices of brown bread has ~10g of protein. Add in an egg and a glass of milk and you have 20g.

Having said that, I do find the odd protein bar fits well with my coffee after a session or long run.

AuldManKing

Testosterscone wrote: »

+1 on alot of what Safiri has said. Just to follow on from this on a point that is very often ignored/neglected/overlooked especially when it comes to speed work;

How fast you run is not actually as important as how you run it alot of the time.

By this I mean that many of us could bust a gut and do a really fast run or interval session but this doesn't necessarily translate to fitness improvements for racing always getting from A to B as quick as possible doesn't promote efficiency. Training is about improving fitness but also about becoming more efficient in your running. Energy conservation is usually has more of an impact on people than actual fitness. Majority of people here will be more that fit enough to do a marathon come October but many will fade or struggle because form is poor and they waste too much energy in the early stages.

Running at slower paces and within yourself in training allows you to practice good form and get your muscles working efficiently and reducing early fatigue onset and poor form.

As a therapist the busiest months of the year I have dealing with injuries tends to be September simply because far too many people run there hard runs too hard and fatigue very early on and form falters so much that the spend 8-10 miles of each long run with muscles that have fatigued and can't support good form. Unfortunately unlike cycling or swimming gravity takes over so even if form goes out the window then the foot is making contact with the ground whether it's with good or bad form. This is why the likes of runners knee, IT band issues and many other common injuries are associated with marathon runners so much.

This could be the difference between hitting the wall a 20 mile drop out and a glory leg sprint down Merrion Square come October.

Just to note that 2 of the most knowledgeable posters on running are posting on this forum.

Whatever is posted by Testosterscone or Safiri - bookmark it, remember it and take note of it.

Strawberry Swan

skyblue46 wrote: »

Well done. I have to do this though....novices need to forget speed sessions. To focus fully on DCM make your runs easy until the plan starts. A 6k really easy run would be more benefit than speed work. I know I'm getting repetitive but I have to... it's the way to go.

I appreciate where you're coming from but does it still stand if I'm not strictly a novice? Just to give you some background: I have been running roughly 7 years over 12 yr period. I started running in 2006, joined a club in 2007 and did dcm in 2010, which I really enjoyed. Speedwork has always been a main component of my training. I've only ever been injured once, just last year. Which is why I started doing strength and conditioning and I foam roll and stretch after every run. I love my speed sessions as they are a social outlet as much as anything else and I would hate the thought of giving them up.

coogy

AuldManKing wrote: »

That's super work - a friend of mine ran 2.57 at DCM off mostly cycling training. Don't underestimate the aerobic benefits you get from the bike.

As you do 8 on a Thursday - I'd increase the Sunday run slightly - add 1 mile every couple of weeks, you wont notice it, but it will pay off when the plan starts.

Thanks AuldManKing!
I missed the ParkRun yesterday but did a 5 mile run of my own during the afternoon as I couldn't have made it through the day without running!
Also did an 11 mile run tonight with an average of 9.05. That's a 1 mile increase on last week's long run. It was tough enough but I think a lot of that is to do with not having a running buddy. I really think I need company for the longer runs. Will have to see if I can seek out a running partner.
Does anyone else do the longer runs solo or do you have a running partner(s)?

sumsar

coogy wrote: »

AuldManKing wrote: »

That's super work - a friend of mine ran 2.57 at DCM off mostly cycling training. Don't underestimate the aerobic benefits you get from the bike.

As you do 8 on a Thursday - I'd increase the Sunday run slightly - add 1 mile every couple of weeks, you wont notice it, but it will pay off when the plan starts.

Thanks AuldManKing!
I missed the ParkRun yesterday but did a 5 mile run of my own during the afternoon as I couldn't have made it through the day without running!
Also did an 11 mile run tonight with an average of 9.05. That's a 1 mile increase on last week's long run. It was tough enough but I think a lot of that is to do with not having a running buddy. I really think I need company for the longer runs. Will have to see if I can seek out a running partner.
Does anyone else do the longer runs solo or do you have a running partner(s)?

My runs haven't gotten that long yet, but for now all my runs are solo.

Corbally

Thanks for replies RE the compression socks.

Did anyone do the Streets of Dublin 5k yesterday? The results are not released yet but I feel like I'm waiting for my Leaving Cert results! It feels a bit ridiculous to be so excited about it but I'll be happy if I did it quicker than 24 mins. I think I came in around 23:58 or 23:59. It was my first race and I loved it. I can see how it would get addictive.

gypsylee

A quick question. As I am a slow runner I am aiming to do DCM at a pace of 6.30-7.00 per KM (yes, I am that slow!). My current race pace is about 6.10 - 6.20 so I am running my shorter training runs at 7 - 7.20 at the moment. Should I stick with this pace for my LSR or should I run even slower?

Baby75

AuldManKing wrote: »

Just to note that 2 of the most knowledgeable posters on running are posting on this forum.

Whatever is posted by Testosterscone or Safiri - bookmark it, remember it and take note of it.

100% agree to this
I would add you to that list as well, you helped us all so much last year! esp me after my first 20 miler

ariana`

coogy wrote: »

Thanks AuldManKing!
I missed the ParkRun yesterday but did a 5 mile run of my own during the afternoon as I couldn't have made it through the day without running!
Also did an 11 mile run tonight with an average of 9.05. That's a 1 mile increase on last week's long run. It was tough enough but I think a lot of that is to do with not having a running buddy. I really think I need company for the longer runs. Will have to see if I can seek out a running partner.
Does anyone else do the longer runs solo or do you have a running partner(s)?

I did all my long runs on my own last year and i won't deny i struggled with boredom at times. I wore head phones (i just put in 1 ear as i wanted to hear the traffic etc) and that helped. Any chance you could arrange to run with other like minded people for even part of your long run?

hanksy123 wrote: »

Thanks for replies RE the compression socks.

Did anyone do the Streets of Dublin 5k yesterday? The results are not released yet but I feel like I'm waiting for my Leaving Cert results! It feels a bit ridiculous to be so excited about it but I'll be happy if I did it quicker than 24 mins. I think I came in around 23:58 or 23:59. It was my first race and I loved it. I can see how it would get addictive.

Baby has given you great advice for your travels!

I hope you were happy with the final result! It is very addictive for sure

gypsylee wrote: »

A quick question. As I am a slow runner I am aiming to do DCM at a pace of 6.30-7.00 per KM (yes, I am that slow!). My current race pace is about 6.10 - 6.20 so I am running my shorter training runs at 7 - 7.20 at the moment. Should I stick with this pace for my LSR or should I run even slower?

I think you should be doing your long and easy runs in the range 7:20-7:50 min/km. Have you could try the McMillan calculator? Plug in your recent 10k time and click the Training Paces link on the left.

Kellygirl

Coogy, it’d be great if you found a running buddy but be prepared to do some long runs on your own just in case too. For me, radio works to keep me amused. If not on a weekday I’d download the podcast of whatever talk show from a morning during the week. I never get to listen to radio during the week and found I’d be more engrossed in that than music. Others like podcasts or audio books. worth trying to find something that might help.

Kellygirl

hanksy123 wrote: »

Thanks for replies RE the compression socks.

Did anyone do the Streets of Dublin 5k yesterday? The results are not released yet but I feel like I'm waiting for my Leaving Cert results! It feels a bit ridiculous to be so excited about it but I'll be happy if I did it quicker than 24 mins. I think I came in around 23:58 or 23:59. It was my first race and I loved it. I can see how it would get addictive.

Well done! Let us know when the results come in. Great time though.

Baby75

gypsylee wrote: »

A quick question. As I am a slow runner I am aiming to do DCM at a pace of 6.30-7.00 per KM (yes, I am that slow!). My current race pace is about 6.10 - 6.20 so I am running my shorter training runs at 7 - 7.20 at the moment. Should I stick with this pace for my LSR or should I run even slower?

Do not ever worry about how slow you think you are, at 6.30 km is around 4hrs 30 ish minutes Marathon time and 7 min per km will see you just under 5 hours not bad at all

To get a better idea of what paces you should be aiming for use during training use the Calculator https://www.mcmillanrunning.com/normally

skyblue46

gypsylee wrote: »

A quick question. As I am a slow runner I am aiming to do DCM at a pace of 6.30-7.00 per KM (yes, I am that slow!). My current race pace is about 6.10 - 6.20 so I am running my shorter training runs at 7 - 7.20 at the moment. Should I stick with this pace for my LSR or should I run even slower?

Hiya. For now I think you should slow it all down. Your race pace in the 10k was about 6:40 per km not the 6:10/ 20 you mentioned. This would make 7 minute Kms in training a bit close to your race pace. I'd be looking at doing LSR at about 8 mins per km.

As regards to basing training on a target pace for DCM I think it has been mentioned that this isn't a great plan. Do the training based on current fitness and see where it takes you. It might be faster than your target, might be slower or might be exactly what you expect. Let it come to you rather than go chasing it.

skyblue46

Strawberry Swan wrote: »

I appreciate where you're coming from but does it still stand if I'm not strictly a novice? Just to give you some background: I have been running roughly 7 years over 12 yr period. I started running in 2006, joined a club in 2007 and did dcm in 2010, which I really enjoyed. Speedwork has always been a main component of my training. I've only ever been injured once, just last year. Which is why I started doing strength and conditioning and I foam roll and stretch after every run. I love my speed sessions as they are a social outlet as much as anything else and I would hate the thought of giving them up.

I get you! I was commenting on the week as it was which was light on mileage. If you have a good handle on your speed work then no reason not to continue with marathon appropriate speed or interval work as long as it's well integrated into a plan and not done instead of an easy day. How many days a week to you hope to train?

imknackered

hanksy123 wrote: »

Did anyone do the Streets of Dublin 5k yesterday? The results are not released yet but I feel like I'm waiting for my Leaving Cert results! It feels a bit ridiculous to be so excited about it but I'll be happy if I did it quicker than 24 mins. I think I came in around 23:58 or 23:59. It was my first race and I loved it. I can see how it would get addictive.

Hi, I did the Streets of Dublin yesterday, very enjoyable run even though it was quite humid. Not sure what issues they are having with the chip times but they are due to provide an update today at 5pm. Great time btw well done.

Enjoyed my training last week, 6x800 intervals, 16k LSR and the 5k race. Managed to break my 4 year 5k pb @19:11 which felt good

gypsylee

skyblue46 wrote: »

Hiya. For now I think you should slow it all down. Your race pace in the 10k was about 6:40 per km not the 6:10/ 20 you mentioned. This would make 7 minute Kms in training a bit close to your race pace. I'd be looking at doing LSR at about 8 mins per km.

As regards to basing training on a target pace for DCM I think it has been mentioned that this isn't a great plan. Do the training based on current fitness and see where it takes you. It might be faster than your target, might be slower or might be exactly what you expect. Let it come to you rather than go chasing it.

Thanks skyblue. I ran the last 10km race conservatively but I take on board what you are saying. Will slow the LSR right down and see how it goes. Thanks for the advice.

ariana`

imknackered wrote: »

Hi, I did the Streets of Dublin yesterday, very enjoyable run even though it was quite humid. Not sure what issues they are having with the chip times but they are due to provide an update today at 5pm. Great time btw well done.

Enjoyed my training last week, 6x800 intervals, 16k LSR and the 5k race. Managed to break my 4 year 5k pb @19:11 which felt good

Well done on the new 5k pb, super time! You did a lot of hard running last week. Was there some easy stuff in there too by any chance?

skyblue46

imknackered wrote: »

Hi, I did the Streets of Dublin yesterday, very enjoyable run even though it was quite humid. Not sure what issues they are having with the chip times but they are due to provide an update today at 5pm. Great time btw well done.

Enjoyed my training last week, 6x800 intervals, 16k LSR and the 5k race. Managed to break my 4 year 5k pb @19:11 which felt good

That's great running and a great follow up to the Terenure 5 mile. Well done.

I have to say that apart from advice to get easy runs into your schedule there probably won't be too much this thread will offer you :pac: Have you looked in on the marathon improvers thread?

skyblue46

coogy wrote: »

Thanks AuldManKing!
I missed the ParkRun yesterday but did a 5 mile run of my own during the afternoon as I couldn't have made it through the day without running!
Also did an 11 mile run tonight with an average of 9.05. That's a 1 mile increase on last week's long run. It was tough enough but I think a lot of that is to do with not having a running buddy. I really think I need company for the longer runs. Will have to see if I can seek out a running partner.
Does anyone else do the longer runs solo or do you have a running partner(s)?

Maybe you could mention your general locality and someone from here might get in touch. Your times and distances are here for all to see so who knows there might be someone in the same boat.

imknackered

ariana` wrote: »

Well done on the new 5k pb, super time! You did a lot of hard running last week. Was there some easy stuff in there too by any chance?

Ha ha, yeah been two hard weeks with Terenure 5mile and Streets of Dublin but i'm happy with some new pb's. I did 10k of my 16k LSR slower than normal (about 5:30 pace which felt like walking at times compared to the race paces lately). Planning a nice easy week this week with no hard km's to give my legs some well earned recovery

imknackered

skyblue46 wrote: »

That's great running and a great follow up to the Terenure 5 mile. Well done.

I have to say that apart from advice to get easy runs into your schedule there probably won't be too much this thread will offer you :pac: Have you looked in on the marathon improvers thread?

Up to Jan/Feb this year i had been a fairly solid 5min km runner for the last 4 years. Decided to pick an ambitious 10k training plan to see if i could get back to my old times (but hopefully in a smarter way).

Where im probably lacking in guidance/common sense is in the higher mileage regions of marathon training as i tend do never do myself justice and run slower times than i should.

I'll have a look at the improvers thread though, cheers

Strawberry Swan

skyblue46 wrote: »

I get you! I was commenting on the week as it was which was light on mileage. If you have a good handle on your speed work then no reason not to continue with marathon appropriate speed or interval work as long as it's well integrated into a plan and not done instead of an easy day. How many days a week to you hope to train?

It was light on milage cos I dropped my 10 mile long run on Sunday as I just felt too tired. I should have dropped my speed session after Terenure 5 mile as it was too much speed in one week and I'm not used to racing anymore. It took a lot more out of me than expected. Will deffo prioritise the long run in future.

I am planning to train 4 days a week, from this coming week. Maybe 5 later on. The rough plan is hard, easy, medium, easy-ish. I'm not very scientific

skyblue46

Strawberry Swan wrote: »

It was light on milage cos I dropped my 10 mile long run on Sunday as I just felt too tired. I should have dropped my speed session after Terenure 5 mile as it was too much speed in one week and I'm not used to racing anymore. It took a lot more out of me than expected. Will deffo prioritise the long run in future.

I am planning to train 4 days a week, from this coming week. Maybe 5 later on. The rough plan is hard, easy, medium, easy-ish. I'm not very scientific

Haha, not scientific but stubborn. I know everyone's level of hard, medium etc can be different but I'd be thinking that you need 2 very easy/ easy days per week during the marathon block. Getting it up to 5 days would be really great too.

Dealerz2.0

Hi
Thanks to all involved for setting the thread up, really enjoyed reading it last year, and knew I wasnt ready last year, but this year it's time to do it!!

I have been running about 18 months, inbetween life and stuff, felt I needed get off the couch and do something, so running seemed like the "easy" choice.


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

Yes, as I said running about 18 months.
Ran about 5 half marathons with a PB of 1:53 at Bohermeen this year, which I am chuffed about- previous was 1:58.
5k: 24:48
10k: 49:59

Do you still need to take walk breaks in your training? (No problem if you do)

No

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.

I try to run 3 times a week at 6:15am before work, with a LSR with a local running group on a Sunday of 10+ miles. Weekly about 16 miles. Obviously I need to up that soon!

What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?

Never saw myself running a marathon, but hopefully staying injury free I will this year. First goal is to finish, second goal is to go 3:59:59!

How many days a week can you train? And what plan do you intend to follow?

I will try and train 4-5 times but I haven’t picked a plan yet- I probably should soon- any recommendations?

What is your biggest worry/fear/doubt (if you have any!) in signing up?

My biggest fear is getting injured

Why are you running this marathon?

I am running the marathon because it will be a massive challenge for me personally- but can’t wait.

slingerz

i fear that i do not have the base to do the training for this, what is the best test of your current fitness levels? i did a parkrun at the weekend in 32 mins if thats any indication

brownbinman

You'd be surprised Slingerz. Time and pace not great judge, you're only one who can do that. All depends on how you felt doing it, after it and how often you're going out

The plans are designed to get your fitness up. Still over 5 months to train, which is LOADS

ariana`

Welcome to the novice group Dealerz2.0. A long run of 10 miles is a great starting point. I think you'd be well able for the Boards plan which is slightly more challenging than the NNH1 plan.

whiskey_sour

Just figuring out some changes I need to make to the plan to fit in holidays etc. and was wondering how much we can move the races around? I'm not in Dublin so have to find alternatives to the races in the plan, and my main worry is the half marathon. I assume we wouldn't want to push it back too much and end up with it being too close to the marathon? Would it be ok to push it until the week after?

Dealerz2.0

Couple of stupid questions to start my contribution:

What is a “stride” in the boards plan?

What distance/gradient constitutes a “hill”

skyblue46

Dealerz2.0 wrote: »

Couple of stupid questions to start my contribution:

What is a “stride” in the boards plan?

What distance/gradient constitutes a “hill”

Just about to run now so haven't time to make links etc but both are explained a few pages back. Lots of good info if you read the thread from the start.

skyblue46

whiskey_sour wrote: »

Just figuring out some changes I need to make to the plan to fit in holidays etc. and was wondering how much we can move the races around? I'm not in Dublin so have to find alternatives to the races in the plan, and my main worry is the half marathon. I assume we wouldn't want to push it back too much and end up with it being too close to the marathon? Would it be ok to push it until the week after?

I wouldn't do that for one simple reason. You will have an easy week before the half, a recovery week after it and then straight into the 3 week taper.

Dealerz2.0

skyblue46 wrote: »

Just about to run now so haven't time to make links etc but both are explained a few pages back. Lots of good info if you read the thread from the start.

Apologies, I’ll find it- thanks

The Black Oil

slingerz wrote: »

i fear that i do not have the base to do the training for this, what is the best test of your current fitness levels? i did a parkrun at the weekend in 32 mins if thats any indication

Running since 2011. Had never gone beyond 10k. Wrote my first marathon novice post in late May 2016, did DCM that year. Wasn't doing huge mileage and had dinged my ribs a bit before training started, got the all clear from the GP a bit later. Give us more of a sense of your running background and we can advise.

skyblue46

Dealerz2.0 wrote: »

Apologies, I’ll find it- thanks

No need to apologise. I just didn't want to leave you hanging and was rushing off to a race. Did you find it?

Edit: I'm also crap at doing links! :rolleyes:

Swashbuckler

slingerz wrote:

i fear that i do not have the base to do the training for this, what is the best test of your current fitness levels? i did a parkrun at the weekend in 32 mins if thats any indication

Put it this way. Do you think you could walk 42k? Do you think you could (with training) run 42k even if you have to stop along the way? Do you think you could (with training) run 42k without stopping? If the answer to any of the above questions is yes then you can do DCM. We're not elite athletes here. If you finish in six hours or three hours you'll get the same guidance and level of respect here regardless. Back yourself.

Dealerz2.0

skyblue46 wrote: »

No need to apologise. I just didn't want to leave you hanging and was rushing off to a race. Did you find it?

Edit: I'm also crap at doing links! :rolleyes:

Sure did, thanks skyblue46, will be trying the strides tomorrow morning.

Dealerz2.0

Dealerz2.0 wrote: »

Sure did, thanks skyblue46, will be trying the strides tomorrow morning.

Strides...bloody hell...😂

coogy

Hi folks,

not seeking any medical advice or anything but just wondering what the more experienced runners' experiences are with shin splints during their marathon training?
Was out on a 5 mile run last night and felt it coming on. Quite sore this morning so I'll try to rest up for a couple of days and ease back into it.

Thanks!

Kellygirl

coogy wrote: »

Hi folks,

not seeking any medical advice or anything but just wondering what the more experienced runners' experiences are with shin splints during their marathon training?
Was out on a 5 mile run last night and felt it coming on. Quite sore this morning so I'll try to rest up for a couple of days and ease back into it.

Thanks!

Oh no Coogy. Would it worth getting a physio appointment to be sure? You’ll probably need a physio at some stage during training anyway.

Meanwhile make sure any running you do is seriously slow and easy. Pull right back.

Rossi7

The most common cause of shin splints is from increasing your mileage and intensity of your runs. If your doing 3-4 sessions on the bounce I'd say throw in a rest day or really slow run. If your runs are all on hard surfaces try doing one or two sessions a week on grass.
As Kellygirl suggested, I'd get a physio to take a look at it as I have a friend who suffers from them and it's down to his gait apparently

brownbinman

unfortunately I've plenty of experience. Like Kelly said, get yourself into a physio.

Where you based? Great one on Kildare street, who focus on keeping you moving.

Few things I learned for them:

Get to physio to be shown correct stretching ASAP...as in today Foam roll, focus on area that caused it. more than likely IT band, glutes or even your back Keep moving! Swimming and cycling will help keep your fitness up to a certain extent Don't go to physio who will just give you a rub down, you need to be shown correct ways of stretching

Luckily it's so far out you should be fine. I can DM over some of the stretches physio gave me but I'd highly advise going to one yourself.

Dealerz2.0

brownbinman wrote: »

unfortunately I've plenty of experience. Like Kelly said, get yourself into a physio.

Where you based? Great one on Kildare street, who focus on keeping you moving.

Few things I learned for them:

Get to physio to be shown correct stretching ASAP...as in today Foam roll, focus on area that caused it. more than likely IT band, glutes or even your back Keep moving! Swimming and cycling will help keep your fitness up to a certain extent Don't go to physio who will just give you a rub down, you need to be shown correct ways of stretching

Luckily it's so far out you should be fine. I can DM over some of the stretches physio gave me but I'd highly advise going to one yourself.

Sounds like great advice

imknackered

coogy wrote: »

Hi folks,

not seeking any medical advice or anything but just wondering what the more experienced runners' experiences are with shin splints during their marathon training?
Was out on a 5 mile run last night and felt it coming on. Quite sore this morning so I'll try to rest up for a couple of days and ease back into it.

Thanks!

+1 on everyone's advice to go to a physio

I've always found that some foam rolling when i feel it coming on helps a lot

skyblue46

coogy wrote: »

Hi folks,

not seeking any medical advice or anything but just wondering what the more experienced runners' experiences are with shin splints during their marathon training?
Was out on a 5 mile run last night and felt it coming on. Quite sore this morning so I'll try to rest up for a couple of days and ease back into it.

Thanks!

Ironically it was on this very date last year that I got shin splints on a run over in Mayo. Like a lot of people with the seeds of a plan in their minds to try to do DCM I was upping the training too quickly. I had increased pace and mileage together which is never smart. I had total rest for a week, started training smarter and haven't had any trouble since.

RayCun

Dealerz2.0 wrote: »

Strides...bloody hell...��

Strides shouldn't be a full-on 100m sprint, you shouldn't feel wrecked afterwards.

Their goal is to improve your running form. This is important for people training for a marathon, because a lot of long slow miles can mean your run turns into a head down shuffle. Strides are to remind you how you should be running, and help you retain your form when tired.

So -
five seconds accelerating to a fast pace, but not a full sprint
focus on staying tall, shoulders relaxed but arms bent and elbows driving back, feet landing beneath you and picking up behind you
(if that's too much to think about, focus on one in each stride)
stop accelerating, but hold that speed and form for about ten seconds
five seconds of controlled deceleration back to a slow jog
30 seconds of easy jogging, then go again

A common mistake is to push too hard, try to go too fast. What usually happens then is you start tightening up. So the aim is not as fast as you can go, but a fast pace that you can maintain while relaxed. If ten seconds is too long, if you start straining before then, end the stride and go back to the jog.

You'll get out of breath during/after the strides, but only for a few minutes, five minutes later you should feel the same as after an easy run without strides.

Dealerz2.0

Thanks for the heads up Raycun.

Did feel I was trying to run a sprint during a run rather then a controlled relaxed acceleration- will try above next time.

Cheers

coogy

Rossi7 wrote: »

The most common cause of shin splints is from increasing your mileage and intensity of your runs. If your doing 3-4 sessions on the bounce I'd say throw in a rest day or really slow run. If your runs are all on hard surfaces try doing one or two sessions a week on grass.
As Kellygirl suggested, I'd get a physio to take a look at it as I have a friend who suffers from them and it's down to his gait apparently

Rossi7, it's funny you should say that because I've been extremely conscious of not overdoing it and following advice by the folks on here, my running pace has decreased over the last couple of weeks by a couple of minutes.
I always factored in a rest day between runs, thinking it would prevent injury. Even last night, minutes before I felt the first niggle, I tried shortening my strides because I had read about shin splints a few days ago and that was something that was recommended to keep them at bay.
Anyway, thanks for the advice. Will get to a physio asap, I can't bear the thought of this causing long-term problems.

coogy

Kellygirl wrote: »

Oh no Coogy. Would it worth getting a physio appointment to be sure? You’ll probably need a physio at some stage during training anyway.

Meanwhile make sure any running you do is seriously slow and easy. Pull right back.

Thanks Kellygirl.

There is a physio where I work in Trinity College so I might make an appointment to see them this week.
Still v sore this morning, even running across the road hurts! Argh!!!:(

brownbinman

anyone not signed up, it's due to be sold out in the coming days

https://www.boards.ie/vbulletin/showthread.php?t=2057874761