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DCM 2018 - Mentored Novice Thread
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ok thanks for info, am a total novice so trying to get as much info as possible
will aim to run consistently at PMP and hopefully have some left in the tank for the last few k
would you recommend using half marathon pace and adding a certain % on to the splits as the ideal marathon pace?0 -
Naked Lepper wrote: »ok thanks for info, am a total novice so trying to get as much info as possible
will aim to run consistently at PMP and hopefully have some left in the tank for the last few k
would you recommend using half marathon pace and adding a certain % on to the splits as the ideal marathon pace?
Do you have any recent race times from which to estimate a likely half marathon time?0 -
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Standing here having my breakfast at 06:30 on a Sunday morning, long time (if ever) I was up this early at the weekend!
Best of luck today any other novices about to do their 20 milers, hope it goes well for us all Have a weather station?, why not join the Ireland Weather Network - http://irelandweather.eu/
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First 18 mile run done here. I'm on call this weekend and typically the phone starts ringing at 9am on a Sunday so I was up at 5.15am to grab two slices of toast, a yoghurt and a mug of tea and stretch before starting my 18 mile run at 6.15am.
It was too dark to hit the roads, I live in the country and am afraid to be on the roads in the dark in case of an accident so I headed to the track around the local soccer pitches. Illuminous t-shirt, flip belt with energy gels and water and on call phone, my own phone strapped to my arm to use RunKeeper app and head torch on. I must have looked like some sight!
Just over 30 laps of the approx 900m track and in and out of the pitches gave me 18.17miles with an average of 9:17/mile. I decided to go a little faster than my usual LSR pace of 9:25-9:30/mile as I am usually running on hilly roads and the track is pretty flat. Started off the first 4 miles around 9:27 then I don't know if the caffeine from the tea kicked in or I got a boost from the Sun coming up but I felt like I was trying to reign back a horse as the pace dropped to 9:00 for the next 3 miles.
Took a gel after 5 miles and again at 11miles. Slowed myself down after 8 miles to make sure I wouldn't burn out then when I hit 12 miles I knew I was in good shape. Seeing as 6 miles is my shortest mid-week run there is something reassuring about knowing I only have 6 miles left and will make it to the finish. Took of the handbrake for the last 6 miles and just ticked along at a nice steady pace. I know skyblue will say it was too fast with 3 of the last 6 miles under 9:00/mile but I felt good and was finding it more uncomfortable to slow down than to stay going at that pace. I'm sorry Skyblue! Will be slower next week when back out on the roads.
Happy to finish stronger than I started. Very different running on a mostly flat gravel track than running on the roads up and down hills. No issues with the gels. Nice to have it out of the way, stretching done and 2nd breakfast eaten by 10.10 in the morning. Only had one phone call while running, a 4 minute conversation about a dog with diarrhoea at 14miles
. My slowest mile of the last 6 not surprisingly! Now fingers crossed I get to make it into kilkenny to watch my brothers win the Junior B County Final 
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I managed 31k today (shy of the 32.2k plan).
Did part of the DCM route from St. Patrick's Cathedral, through Stoneybatter, Phoenix Park, Chapelizod to Dolphin's Barn. Very enjoyable, although I struggled during the last 10, and my left calf is very sore now.
I'm going to take the positives from it:
I saw deer in the park,
I welcomed the headwind up Chesterfield Ave, as it was sunnier than expected,
I didn't walk up or after the hill at St. Laurence Road,
I didn't get lost despite the Rungo App's best efforts by dropping off all the time,
I have earned a protein rich roast Sunday dinner & Epsom salt bath, and maybe even a small glass of wine!
It would have been easy to give up a lot earlier - but knowing Strava tells no lies is a great motivator.
Well done all this week - no-one said this journey would be easy
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I managed 31k today (shy of the 32.2k plan).
Did part of the DCM route from St. Patrick's Cathedral, through Stoneybatter, Phoenix Park, Chapelizod to Dolphin's Barn. Very enjoyable, although I struggled during the last 10, and my left calf is very sore now.
I'm going to take the positives from it:
I saw deer in the park,
I welcomed the headwind up Chesterfield Ave, as it was sunnier than expected,
I didn't walk up or after the hill at St. Laurence Road,
I didn't get lost despite the Rungo App's best efforts by dropping off all the time,
I have earned a protein rich roast Sunday dinner & Epsom salt bath, and maybe even a small glass of wine!
It would have been easy to give up a lot earlier - but knowing Strava tells no lies is a great motivator.
Well done all this week - no-one said this journey would be easy
That's my mantra: "Nobody said this would be easy"0 -
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Naked Lepper wrote: »going to do the half marathon in 2 weeks in dublin, i understand this will be a good way to gauge what pace i should try for the DCM? can anyone advise if this should be treated as a LSR or a race (i..e PMP or faster?) bearing in mind i am training for first marathon and only have a handful of runs greater than 20k under my belt so farNaked Lepper wrote: »will aim to run consistently at PMP and hopefully have some left in the tank for the last few k
How can you use a half marathon to determine your PMP, and use your PMP to decide how fast to run in a half marathon?Naked Lepper wrote: »would you recommend using half marathon pace and adding a certain % on to the splits as the ideal marathon pace?
Yes.
There's no real way to know how fast you can run in a marathon. It's all guesswork. The more experience you have, the better your guesses get, but still the only way to know is to run the thing.
For your first marathon, you are very much in the dark. All you can go on is your times in shorter distance races, and there's a lot of variation in how well people convert shorter distance times to marathon times. But still, that's your best predictor - run a half marathon as fast as you possibly can, and use that to estimate how fast you can run the longer distance.
(Or you can work it the other way around. If you have a goal time for the marathon, estimate what the equivalent is in a half marathon, and try to run that time)0 -
Well done to all who did the 20 miles. Way to make me and my 15-miler feel inadequate, my excuse is Hal Higdon...
I just said I would share my hydration strategy since somebody was wondering about it last week and might be able to do something similar.
I drove to Clonskeagh this morning, parked the car and ran home (4 miles approx), had water inside the gate, grabbed it, did half-mile loop close to home and took on water during this, threw the water bottle over the hedge into the garden and kept going. From here I ran back to the car (another 4 miles), got water bottle out of the boot and ran 2-mile loop with a 0.75l (at a guess) bottle and got rid of it when I got back to the car, took a small bottle (the hand-shaped one) for the last 4.5miles around UCD and up Roebuck Road which was adequate (just about).
It probably sounds more complicated than it was and getting the water took max 10 seconds each time and I have to say worked a treat. Was well hydrated throughout and felt a million times better than last weekend when I had a melt down at 10 miles due to dehydration in the 20 degree heat!! I knew I had to do something different.
I had the water barely flavoured with Blackcurrant and full of ice cubes which made it much more palatable - luxuries I won't have on the day!
A good 4-5 miles on the route each way from Rathgar to Roebuck Road too. I thought when I got to the top of Roebuck Road I would sail back to the car but back down Roebuck Road into Clonskeagh is hillier than I thought - coupled with being into the wind, it was a tough slog but I made it.
But there was other drama - tragically, my 10 year old Garmin Forerunner 305 appears to have kicked the bucket
so I was relying on MapMyRun live updates on pace, etc which was completely alien experience.
Did every mile circa 9 minutes a mile though so was happy with that although was exhausted at the end, but I was relieved to get it done after the meltdown last week!
The route was busy today - it was a bit like a mini-marathon!0 -
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How can you use a half marathon to determine your PMP, and use your PMP to decide how fast to run in a half marathon?
so far in training my 'PMP' has been 5:30 per km but this is purely speculation as i havent raced in more than 10k, and longest run i did was a long slow run of around 21k in just over two hours. am relatively new to running and even newer to understanding pacing etc. so my posts may be a bit disjointed, or not making much sense!Themadhouse wrote: »The last mile of my last lsr I got a bit of s pain in my knee. Was fine once I stopped. Next day I did a recovery run but it started up again. Rested for a couple of days but it is back again today so physio tomorrow to see what is up with it. I had thought it was due to shoes so I retired them after the lsr even tho there was only 470km on them. But not sure now. Although I am at the stage where I panic with every little twinge at the moment!
hope it is nothing serious, going to give it a couple of days rest myself as per the plan anyhow and hopefully will be grand for tuesdays run.0 -
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racersedge wrote: »
For a lot of the back half of the run I found mentally draining. As I have noted a few times, I do all my runs solo. I seriously need to look into changing that because when you have time to talk to yourself, you can really question things. I know another option is to have podcasts or whatnot playing, but given that I run on country roads, I'd rather not place myself in a position to dull my senses. But I feel like on the remaining long-long runs I need to change things around a bit. I got to almost 23K and looked at a fairly sizable and steep hill. Attempted it and eventually said 'enough'. Queue a loud 'Damn' from myself.
It would be great if you could change that. I did all my runs alone last year too and i really struggled mentally. I joined a group last week for an 18 miler and by god the difference it made to be chatting! But last year i did give in eventually and use head phones - i just put them in one ear as like you i run on rural roads and wanted to hear traffic etc. You did well though, you got through it
Naked Lepper wrote: »first 25k today
did much of the first part of the marathon route from stonybatter up towards NCR, into the park, castleknock, chapelizod and then on up SCR to walkinstown roundabout before heading back home to rialto.
run went well for most part but last 1.5km was a real struggle
thankfully have my marathon kit and nutrition etc. fully tried and tested and know exactly what ill wear, eat, drink and when! thank god for body glide and nip guards!
am a bit anxious about the rest of the milage increases as the boards plan i am kinda following only goes up to 32km before tapering which leaves an extra 10km to do on the day! seems like a big jump but am sure ill survive..
going to do the half marathon in 2 weeks in dublin, i understand this will be a good way to gauge what pace i should try for the DCM? can anyone advise if this should be treated as a LSR or a race (i..e PMP or faster?) bearing in mind i am training for first marathon and only have a handful of runs greater than 20k under my belt so far
This is pretty standard practice for marathon plans, some go up to 22 miles but many (I'd go so far as to say most) max out at either 20 miles or 3hrs. What you need to remember is that you are doing 20 miles on tired legs so effectively you are training for the last 20 miles of the marathon and not the first 20 miles - there's a distinct difference! You will be starting the marathon on lovely fresh legs after a 3 week taper, you will feel amazing for those first 10k and won't feel them at all, at the 10k mark you will still have less miles in your legs than you're used to having on a Saturday/Sunday morning after a week of running. It's the accumulated fatigue factor. Trust the planDealerz2.0 wrote: »...I know what’s written on the plan for this week....but in my head it’s only official until ariana’ posts it on here on a Sunday...I kinda look forward to checking!
Sorry i'm getting to it but there was soo much to read back on todayThemadhouse wrote: »The last mile of my last lsr I got a bit of s pain in my knee. Was fine once I stopped. Next day I did a recovery run but it started up again. Rested for a couple of days but it is back again today so physio tomorrow to see what is up with it. I had thought it was due to shoes so I retired them after the lsr even tho there was only 470km on them. But not sure now. Although I am at the stage where I panic with every little twinge at the moment!
Best of luck at the physio, i hope it's not serious.0 -
Dealerz2.0 wrote: »...I know what’s written on the plan for this week....but in my head it’s only official until ariana’ posts it on here on a Sunday...I kinda look forward to checking!
Sorry i'm getting to it but there was soo much to read back on today and was out getting a great HM pb
Just fixed that post for you there Ariana.0 -
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