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DCM 2019 - Mentored Novices Thread
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- How was week ten for you?
Good-ish week had; 1 easy, 1 PMP, 1 Easy, then the LSR. Had to do the 19 mile LSR on Friday night as we had a massive family wedding next day (As in all the groom stuff happened in our house) The LSR was grueling, especially running it late at night, and having to come up with new routes on the fly due to a lack of lighting in patches. Got it done, even though I crashed into bed after midnight.
- Write down your progress - where have you come from as a runner since starting this plan?
I was a rough and ready runner before this, never paid much attention to pace or HR. (I took to following a pace (badly) during the Cork Marathon:rolleyes: ) I'm now tracking these things and should keep me much fresher, even though I'm doing much more milage
- What are the small/big changes that you need to make in the coming few weeks BEFORE the taper.
Sleep. I need more sleep. Once this series of weddings is over things should return to normal just next Saturdays one to get over the hump
- What are the things that you NEED to do in the coming 3-4 long runs to better prep for DCM?
Revert to my standard fueling strategy; Fridays LSR was fueled by take away
and I felt leaden / rotten / empty for the last few miles. Same applies to the start times, evening runs always seem harder than my usual early bird strategy
You are showing great dedication by squeezing in all these runs with such a busy social calendar! And you've correctly identified a need to improve sleeping and eating, which will definitely help with energy levels.0 -
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Improvements like that take lots of time, and are unlikely to be linear in fashion. Looking at one run, one week, or even one month, in isolation is unlikely to give a reliable picture. Lots of factors, including health like you mention, can contribute to a higher than expected HR at any given time. As you mention below you can see the improvements in fitness for yourself - trust that!How was week ten for you?
On the advice of Mr. Guappa, due to the Tullamore HM, I swapped the schedule for Week 10 of the HHN1 plan for the week of the Dublin Race Series HM, which meant only 3 runs. Three? It felt like I was slacking, very strange!
Despite only having the 3 runs, last week wasn't an easy week. I felt, still feel, that I've stalled on making progress, from the point of view of being able to run faster whilst maintaining a lower heart rate. It's making me panic a bit to be honest, I feel at this stage that I'd like to start running to pace just like everyone else is!
But... will see how the coming week goes, as I'm very aware that HR is a barometer of wellbeing and health too. My tummy has been a bit off the past week, so it could be something as simple as that, rather than a lack of progress in fitness.
Tuesday 4 miles @ 11:17 mins/mile, avg bpm 146
Wednesday 6.2 miles @12:01 mins/mile, avg bpm 144
Saturday 13.1 miles (Tullamore HM) @ 10:22 mins/mile, avg bpm 168
Typically you'd take one caffeine gel in the later stages of a marathon, around mile 20 (in addition to regular gels throughout).Write down your progress - where have you come from as a runner since starting this plan?
I've been running on and off for many years now up to 10km distance. But I think this is the first time I actually feel like a runner I am flabbergasted that I now consider 10 miles to be a short run, 15 miles to be not too big a hassle! I quite happily went running with my multiple Ironman cousins a few weeks ago... a year ago, had they suggested such a thing, I'd have withered inside with embarrassment and made my excuses. I just can't imagine life without running now. Not a chance would I have said that before starting this adventure.:o
I have to say though, the support here from mentors and fellow runners, and feeling of us all being in this together here, has become invaluable, and I think that will continue and become even more important as we get closer to the Big Day:)
What are the small/big changes that you need to make in the coming few weeks BEFORE the taper
Sleep. Gotta get more sleep. I can work really weird hours, and we keep a pile of animals here who don't care what my schedule is... their day starts at dawn. So, my sleep tends to be broken.
I want to get my fueling right too. I'm sorry I keep bringing this up, but my tummy is my nemesis. It is too fond of reminding me of this when I'm running. I'm gonna try porridge instead of bready/yeasty stuff. I love porridge. We keep bees. Their honey is to die for. So it'll be an excuse to shovel some of it into me bowl of porridge
Also want to give a caffeine gel a shot. I don't drink coffee, but I need to see what my feckin tummy does if I throw a caffeine gel in there :eek:
I only started eating porridge last year after a lifetime of refusal. I find it pretty bland tbh, but recently I've cottoned on to overnight oats - unreal!Another thing that's bothering me... getting S&C sessions in these days I've been doing some amount of S&C stuff for the guts of 2 years now, but phew... getting the time and particularly the inclination now that the mileage is increasing. I mentioned before that I'm on my feet a LOT during the day... taking yesterday as an example, according to my watch I did 11km worth of steps, and that was a relatively quiet day, with no running and no fancy stuff
Needless to say, getting the runs done, and the stuff that entails walking 8-12+km a day, it's getting really hard to get around to S&C. I'm thinking now that I'll shelve the heavier kettlebell workouts, and keep the core work going via the gentler pilates? Does this sound like a plan?
What are the things that you NEED to do in the coming 3-4 long runs to better prep for DCM?
I pondered this today. You know what I need to do? I need to start bloody well enjoying the LSRs! Up til now, I've been a bit daunted by them, daunted by running further than I ever have before, feeling like I have to improve on each one, every week. But I don't, do I?! Why not enjoy the whole thing, rather than just the high after getting it done?!
DCM is next month :eek::D
It sounds like you get in enough of a workout during your regular day that I wouldn't be too worried about cross-training. Sounds like a super idea to go for something gentler. Sunday Runner and greentea had similar observations regarding their regular workout routines - most will find that they have neither the time nor the energy to get in more than one or two gym visits a week now that the running us ramping up. It's a wise move to cut back a touch for the next couple of months.0 -
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Bananaleaf wrote: »How was week 10 for you?
I loved it. As I said previously, I am really enjoying the training. I was anxious about the 19mile run and it has turned out to be my most enjoyable run to date. I thought this week would have been a disaster for me but it was the opposite.
Write down your progress - where have you come from as a runner since starting this plan?
I have gone from telling nobody that I'm doing a marathon to telling anyone who will listen! When I first signed up (back in Nov) I told nobody because I didn't believe I would actually do it. My whole relationship with running has also changed. It's not a chore or something I 'have' to do. I plan my week around my runs now rather than planning my runs around my week. This is great for my health. I know we all have challenges which we face in our personal lives - I have faced quite a few significant ones in the past couple of months and running is what I feel is holding me together at times. It gives me a chance to think and a chance to spend a bit of quality time with myself. Being able to achieve this gives me self-belief. I know that I'm good enough. It probably sounds a bit ridiculous, but it makes me feel good to know that this is something that I am going to do and once it's done, nobody can ever take that away from me. It's my achievement. I did it.
What are the small/big changes that you need to make in the coming few weeks BEFORE the taper.
I don't want to sound like teacher's pet :pac: ... but, I think I'm doing everything I'm supposed to. I've only missed one run in the whole plan and that was because of something major that happened back in week 1. I'm hydrating every day, I've avoided takeaway and alcohol since the plan began (this is not the sacrifice it sounds, I'm not a big drinker in the first place), I do my stretching routine 3 times per week, sports massage every month, I'm getting 8hrs sleep each night and I'm doing yoga every Monday.
I would love to do some S&C but I just don't think I can fit anything else into my schedule. The 2 rest days are not just an opportunity for me to recover from the running, but also a chance to phone my dad, spend time with my beloved dog, meet a friend for coffee, watch some TV or pull my weight around the house with cleaning etc
What are the things that you NEED to do in the coming 3-4 long runs to better prep for DCM?
I know what I'm wearing and how I will fuel. I had planned on getting a flip belt, so if I am going to consider that for DCM I know that I will have to get that sorted pretty soon. However, I'm tempted to just go with the small pouch I have and carry a 250ml bottle, and switch it out at each water stop, which is what I have been currently doing.
Edited to say: I'm all ears and want to hear any advice on what I can do to improve as I know I'm not perfect!
I totally get what you say about planning your week around your runs. I think it was after DCM last year when I reached that stage. I don't question it anymore, there's no such thing as "will I or won't I?", it's now routine and I don't even contemplate excuses. You're a runner now Bananaleaf
Teacher's pet? Haha I'll try and find something you could improve on - I've a feeling it will take me a while though! 0 -
Mr. Guappa wrote: »I totally get what you say about planning your week around your runs. I think it was after DCM last year when I reached that stage. I don't question it anymore, there's no such thing as "will I or won't I?", it's now routine and I don't even contemplate excuses. You're a runner now Bananaleaf
Thanks for the reply
My brother said something to me yesterday in relation to the power of positive psychology - not in the context of running, was something else we were talking about - but it really resonated with me and might be a useful maxim for others to use on a day where they need a boost:
Those who say they can, and those who say they can't are both usually right.
I used it today to keep me from going under 12min/m pace and it worked0 -
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I'll be doing the Charleville Half Marathon on the 15th September so I've already swapped around next week's runs with the following week. However I notice that the LSR prior to the DC HM is 16 miles. I'm aiming for 1.40 in Charleville (gotta have a target, right?). This would be a 2 minute HM PB.
I'm not confident I'll get it as I've done no speedwork for months. On the other hand my last HM PB in June included a 40 second stop for water, the temp was warmer then and the course a bit hillier so may as well give it a shot. So, to give myself every chance, I've also moved the 16 mile LSR to this week and pushed the 20 miler to next week.
Original Plan:
Alterations:
Any objections?0 -
I'll be doing the Charleville Half Marathon on the 15th September so I've already swapped around next week's runs with the following week. However I notice that the LSR prior to the DC HM is 16 miles. I'm aiming for 1.40 in Charleville (gotta have a target, right?). This would be a 2 minute HM PB.
I'm not confident I'll get it as I've done no speedwork for months. On the other hand my last HM PB in June included a 40 second stop for water, the temp was warmer then and the course a bit hillier so may as well give it a shot. So, to give myself every chance, I've also moved the 16 mile LSR to this week and pushed the 20 miler to next week.
Original Plan:
Alterations:
Any objections?
You might not want to hear this, but I'd leave the first 20 miles where it is i.e. this coming weekend, and not worry about a PB for the HM. As has been stated many, many times across this forum - keep the main thing, the main thing
Having two 20 mile runs two weekends in a row seems a bit much tbh, especially as you're getting closer to the marathon. So we could say 20 miles this weekend, HM the 15th, 16 miles that weekend and back with the plan the week of 23rd Sept and 20 miles.
The other thing is the 9 miles at MP the week after the HM, might be wiser to leave that to the week of the 23rd.0 -
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