2024 DCM Mentored Novices Thread

comanche_cor · 07-10-2024 11:18am

So glad to be in the taper - OMG! :)

Last weeks running went to plan, got in my 4 runs and 2x S&C, but missed mobility.

The long run at the weekend was okay. I did the Irish 3/4 - thankfully in Longwood and not Longford ;) I had tired legs and fighting off the start of a cold so was a bit meh about it.

I struggled to get my pace steady, not sure if it was crowd, fatigue in the legs or the course. I had it in my head to finish the last 5k at MP. Again, I could not get settled into the right pace but did pick up the pace.

So overall I had a lot of positives to take away from it - fuelling is working, feel like I am learning how to push on with tired legs and I have made it to the taper! I have also learnt that I need to practice dialling in MP - so that's something to work on in the coming weeks.

Unfortunately, my right calf started to give me some grief during the run, and I am still sore today. I don't think it's a strain or anything, more tightness that is yet to release. Have a massage booked in for tomorrow so I am hoping that will loosen the calf up.

The plan for this week

Runna|Mon|Tues|Wed|Thru|Fri|Sat|Sun

Runna|S&C|9K Tempo|S&C, Yoga|10k Intevals|Rest|9k Easy|HM progressive

I will be adapting the plan this week based on my calf, skipped S&C this morning in favour of recovery. I may replace the interval session with a 2nd tempo depending on how the calf is feeling by then!

Hope to run the last half of the marathon route for my long run - don't really know the 2nd part of the course at all, think it will do me some good to get familiar with it.

Mantis Toboggan · 07-10-2024 6:58pm

Found the long run tough again, I suppose it is over 30k so it's always going to be tough. I didn't hit the wall like previously but it was a struggle towards the end.

My left foot starts to numb after 20k and pain grows worse in my foot, to the extent that I need to stop, stretch and even take off my shoes for a minute before getting going again. I'm moving into another pair of shoes this week so hopefully that sorts it.

Delighted to had made the taper, wasn't sure I'd make it. Need to start honing in now on raceday.

Trampas · 07-10-2024 7:03pm

Are you shoes on to tight or do you need a wider size or size up. Your foot will swell so is there room for it when it happens

Mantis Toboggan · 07-10-2024 7:40pm

https://www.boards.ie/discussion/comment/122694966#Comment_122694966

Actually the shoe is slightly too big, Nimbus 25 which I think are sized big. Because they were slightly too big they moved around a bit on my feet especially going up and down hills which I'm fairly sure caused IT band issues.

I eventually realised this and bought insoles which helped and strangely knee pain subsided. Downsize of this is that now it is quite tight fitting and yeah probably leading to the feet issue.

Moving into different shoes this week and I'm tempted to put the insoles in as I can tolerate the foot pain more than the knee pain.

SimpleDimple · 07-10-2024 9:25pm

Decent week done, I skipped one of the midweek 5 milers to go to the physio to get sorted for something that’s been under the surface for a while.

Felt strong for most of the lsr, I was definitely in a better mindset this week compared to last week, and as mentioned above was chuckling that this week it’s “only” going to be 14 miles.
Looking forward to thetaper and trying to hit all the runs along the way.

Sunny Dayz · 07-10-2024 9:34pm

on the countdown 😁

comanche_cor · 08-10-2024 7:37am

https://www.boards.ie/discussion/comment/122695611#Comment_122695611

Yikes - getting very real! 😲

rosenallis · 08-10-2024 10:01am

Hey all,

Happy with how last week went. Hit the runs and the pace I was aiming for, which I was not expecting.

Plan in 3/4 Marathon in Longwood was to go slow and do the second half at MP. I was surpised that I was able to keep that up for 10 miles to be honest. I was ahead of it most of the time unintentionally, had to pull back from times. The last 2-3 miles was a real struggle, i probably checked my watch every 100 metres! I don't know if/ how i'd mantain the pace for another 6 miles - but hopefully the crowd will help. The main downside of Sunday was the toilet breaks. They really broke my rhytym up.

I can't remember who suggest Tailwind, but it's great. The gels I struggle with and this meant i could take 3 less

Happy to be tapering. I didn't look ahead earlier in plan so i think i expected the tapering to be a bit easier! This week it's 3.8M Speed, 5 Mile Tempo, 4.7M Easy, 13.1M Long Run which seems like a lot!

TheRef · 08-10-2024 10:38am

Now the last long run is out of the way, what are folks thinking about time goals for the big day?

Remember @Sunny Dayz asked you your dream and realistic finish times back in June… well, don't lose sight of what you originally said and from the looks of the training paces, a few of you might be aiming for must faster than your dream. You're probably the fittest you have ever been in your life, but you also need to respect the distance. I always encourage first timers to be very conservative in their target so when they get across the finish line they will be rightly thrilled with the accomplishment (and a PB) of just completing a marathon. I'm a lesson in doing it wrong - ran my first marathon in 2008, really disasspointed in the time I got, and quite running for 13 years.

ILikeBoats · 08-10-2024 10:50am

I'm going to stick with my original goal, 4.15. Anything quicker will be a bonus.

comanche_cor · 08-10-2024 5:45pm

https://www.boards.ie/discussion/comment/122696618#Comment_122696618

Finding it hard to commit to a time goal - recent runs have helped me gain confidence. So at the moment, I think all going well on the day I can sneak in around the 4 hr mark so I am going to shoot for 3.59:59.

Although I know I will be disappointed if I don't hit this goal, I will still be happy somewhere around the 4hr mark. I had thought of going for a more conservative goal of 4h10, but after all this training, I think I may as well go for it. I am hoping that in the last few runs that I have learnt how to push through on tired and sore legs.

The only thing in the back of my mind is hitting the wall if my pace is not right. I know how horrible a feeling hitting the wall is and don't want to go there. However, thanks to the help of the mentors, I have gotten the fueling right, I have gotten the miles in the legs so I hope the likelihood of that happening is slim.

All of this, unfortunately, is with an astrix, I have unfortunately upgraded my strain to a niggle :) I will be waiting to see what the physio says on Thursday, but confident that I can get this niggle sorted.

SimpleDimple · 08-10-2024 8:45pm

Time-wise I’m aiming for 4:45. My finger in the air time back at the start of this was 4:30. I think my training times could put me close to that, but given how trolleyed I have been after the long runs I decided to be a bit less ambitious for the race. I’ll try for a negative split and see how strong I can bring it home on the day.

slingerz · 09-10-2024 1:30am

got my long run in thereabouts on Sunday, 19.17 miles and I was struggling. Calf came at me around mile 13 and my route isn’t the most appealing with a hilly section for the final few miles, the downhills be the worst.

I would love to be sub 6 but tbh just getting to the finish line would be great for me.

rosenallis · 09-10-2024 8:31am

https://www.boards.ie/discussion/comment/122696618#Comment_122696618

Honestly don't know. My run on Sunday went well, and it's in around the 4 hour zone if i could hold pace. It was my only real long run with any sort of form which could give me an indication.

I'm in two minds whether to go for it or not to be honest. I'd be dissapointed if i pushed it and blew up and limped home for a time i think, but am not sure, i could meet.

nullObjects · 09-10-2024 9:41am

https://www.boards.ie/discussion/comment/122700019#Comment_122700019

I found this useful:
https://www.boards.ie/discussion/comment/122658816/#Comment_122658816

He talks a bit about reminding yourself why you are doing it and what your goal is and from there how you can figure out what your goal time should be

Mantis Toboggan · 09-10-2024 8:40pm

https://www.boards.ie/discussion/comment/122696618#Comment_122696618

My original goal was gold 4.30 hrs silver 5.00 and bronze was just to complete it and I think I'd stick with that. My training is going well for the last few weeks but I was hampered quite a bit before this.

I think everything will have to go right for me on the day for 4.30 but it is realistic, ultimately 5 hours should be manageable providing the body holds up and I don't hit the wall too hard.

Having said that just a few week's ago getting to the start line looked unlikely so to complete it would be amazing. Just 7 training runs to go, countdown is on.

irelandrover · 10-10-2024 6:45am

I've been following this thread for a while for inspiration. I'm not doing the DCM as I'm living abroad but doing my own this weekend. This thread has really helped me through some of the tougher weeks so thanks to you all for that and good luck to everyone

TheRef · 10-10-2024 7:08am

https://www.boards.ie/discussion/comment/122703158#Comment_122703158

Good luck in your marathon. Hopefully you get what you want from it. Maybe you will let us know how you get on and possibly share some tips after with the crew running Dublin for the first time in a couple of weeks.

It really is great that you posted this though as one of the most greatest things that we never really see from our marathon efforts is how others get inspired from what we all do. The crowds cheering us on are mostly people who would love to be able to do what we are doing or else they think we're mad, but I bet that every single person running this years marathon will, without knowing it, inspire someone else to start running.

Mantis Toboggan · 10-10-2024 10:39am

I've 19k to do at the weekend which I'm thinking of doing at marathon pace, is this a good idea?

TheRef · 10-10-2024 10:47am

https://www.boards.ie/discussion/comment/122703954#Comment_122703954

What does your plan say?
What are you hoping to achieve from such a long run at MP 2 weeks before your first marathon?

Mantis Toboggan · 10-10-2024 11:16am

https://www.boards.ie/discussion/comment/122703991#Comment_122703991

1 Plan says run easy

2 I'm playing catch up still and still trying to build some fitness. Want to see if I'm capable of sustaining the pace

marathon2022 · 10-10-2024 11:20am

https://www.boards.ie/discussion/comment/122704105#Comment_122704105

Stop stressing, maybe stick a sneaky 5k at marathon pace but dont try catch up on lost days. You got this 🏃

And most of all don't get disheartened if the MP feels hard, it will be at this point in training compared to your taper body on the day,

Trevorfromtheshoppingcentre · 10-10-2024 11:39am

https://www.boards.ie/discussion/comment/122704105#Comment_122704105

Now is the time to trust the work you’ve done and the plan. 🏃

TheRef · 10-10-2024 11:43am

https://www.boards.ie/discussion/comment/122704105#Comment_122704105

Okay, so…

As the saying goes… trust the plan.

I get what you are trying to do, but it won't really give you what you are looking for, and could end up ruining your marathon.

You can't catch up on any lost training generally, and especially not at this late stage. You need to allow your body to recover from the months of hard effort while protecting as much of the gains you have made over that time. If you go hard at the weekend, you will deprive your body from vital recovery and strengthening time.

Additionally, if you did try run 19k at MP and couldn't sustain it, that would no doubt hit your confidence, but remember your body is still impaired so a MP run now is not a good guage.

A guide to use is that a good taper could give you a 3-5% performance increase, so for a 4:30 marathon, it could mean a 12-20 second per km improvement. Now, that's the theory and it doesn't mean you should think about running faster. It just demonstrates that the idea of 42km at your MP pace during training seems undoable, but after taper, it should come good, as long as you have a realistic pace. Again though, that does not mean run faster - stick to your original goal pace that you set. The taper just helps you get to the finish at that MP you trained for.

Also, you definitely don't want to pick up an injury at such a late stage. I hurt myself on a rest day Monday and missed Tues & Wed and am going to try run today. Its gut wrenching to pick up something after all the work.

Mantis Toboggan · 10-10-2024 11:51am

Cheers lads, sound advice

Sunny Dayz · 10-10-2024 12:32pm

https://www.boards.ie/discussion/comment/122703954#Comment_122703954

I think the other guys have answered comprehensively here. Doing your long run at MP won’t really achieve much. If you can sustain it, your body will need a good recovery after, but we are now in the taper so we should be concentrating on recovering our body, not pushing it with a long run at MP. If you do want to, do your last say 3/4km at MP and aim to finish the run satisfied that you feel you could keep going at that pace.

warning - the taper will start to work our minds into overdrive. You’ll stress you haven’t enough mileage done, you’ll change your planned pace 100 times, you need to bring 10 gels and 5L of water on race day, maybe you need new runners, phantom niggles, worried if you sneeze. It’s time to rest the body and strengthen the mind!

SimpleDimple · 10-10-2024 7:04pm

It’s reassuring reading the comments regarding trusting the plan, the effects of the taper, and race pace.
The shorter runs will certainly be welcome as well

Lockster · 10-10-2024 8:14pm

I had three initial goals, bronze - finish, silver - 4:30 and gold - 4:15. The last month or so of training has gone really well and so if everything goes well on the day then 4:15 is definitely achievable but I’d be confident that sub 4:30 is on.

I’ve been following a Runna plan and it was difficult at first but it has reassessed a couple of times and I’m able to hit the majority of the paces and targets now.

Looking forward to the taper and then the victory lap in the day.

comanche_cor · 11-10-2024 9:30am

Unfortunately, I am not a confirmed member of the injured club - post-tibial tendonitis according to the physio. What I mistook for calf tightness was actually trouble brewing and I now have pain during and after every run.

Unfortunately, there is not enough time to rehab this one before marathon day. So really, it's just a case of running with pain and continuing the work to rehab it after the marathon. Fingers crossed the reduction of mileage over the next two and a bit weeks will give it some relief coupled with activation exercises.

Was always the risk and with the training - my main goal with training was to see where I could get my fitness levels to and am pretty happy with that.

For the moment I am going to be stubborn and not adjust my goal times - going to stick with it and see what happens :P

Oddly I am not gutted by the injury, my main goal has been to increase my fitness and I have enjoyed the journey of the training. So we will see what the big day brings!

ILikeBoats · 11-10-2024 9:44am

Sorry to hear that. I'll run in pain in solidarity with you. Have some type of tendon issue in my foot which I also don't think I'll shift before the big day. Have been tapering on the bike this week. Will try a run on Sunday and if no better, I'll stay off the feet until 27th and pick up the pieces after.

TheRef · 11-10-2024 10:19am

https://www.boards.ie/discussion/comment/122707381#Comment_122707381

I'm really sorry to hear this, and it is good that you are keeping positive and realising the many benefits of the training.

Regarding your decision to run, that is between you and your physio, but please, if you have not already discussed it with them, please do and understand what the risks are. Also discuss with them your time goals and whether a slower pace could mitigate those risks.

Whatever you do, remember that there are always more marathons.

comanche_cor · 11-10-2024 10:54am

https://www.boards.ie/discussion/comment/122707596#Comment_122707596

Thanks - that's solid advice. We have agreed on a plan to keep running for the moment and to work through a management plan based on the next few runs.

Definitely will be more marathons - have entered the ballot for Berlin 🤞

@ILikeBoats - sorry to hear about your injury also. Hope it will work out for you!

ILikeBoats · 11-10-2024 12:16pm

Cheers. We'll battle through!

Sunny Dayz · 11-10-2024 12:53pm

sorry to hear about the injuries.
just be mindful if you plan on running that there are other marathons. If you decide not to run, work on getting recovered and perhaps pick another race that’s not too far in the future to utilise the fitness you’ve gained (if you recover soon and well).

Bear in mind running the marathon when injured might do more harm than good. Do you want to risk not being able to run for weeks/months for the sake of one race?

As someone else said respect and heed the advice of your physio.

Sunny Dayz · 11-10-2024 12:56pm

@Lockster i like that analogy of the gold, silver and bronze target paces.

Sunny Dayz · 12-10-2024 6:50am

https://www.facebook.com/RorysStoriesOfficial/videos/530888976311704/?mibextid=rS40aB7S9Ucbxw6v

Great video by Rory’s Stories about the marathon taper. (Hopefully I’ve it linked ok)

Lazare · 12-10-2024 7:03am

Course route signs are up folks. Saw some in Chapelizod last night.

It's almost here.

nullObjects · 12-10-2024 8:35am

https://www.boards.ie/discussion/comment/122710841#Comment_122710841

"I will not do anything I don't need to do for the next two weeks, I'm running the marathon" 😂

He seems to be into the running, he ran the half as well!

Mantis Toboggan · 12-10-2024 8:49am

https://www.boards.ie/discussion/comment/122710841#Comment_122710841

Just sent that to the wife 😁

slingerz · 12-10-2024 10:31am

so I have missed all my runs this week, my excuse is two children in hospital this week. Hopefully won’t set me back too far. Plan to do my long run tomorrow and hopefully get back on track next week with the kids beginning to come around

brick tamland · 12-10-2024 4:00pm

https://www.boards.ie/discussion/comment/122710853#Comment_122710853

Must be almost time for weather watch

Saying that nobody predicted that rain last year

crisco10 · 12-10-2024 4:17pm

https://www.boards.ie/discussion/comment/122711266#Comment_122711266

Hay, by and large, is in the barn by now.

Wouldn't worry about it. Hope kids are on the mend.

Mantis Toboggan · 12-10-2024 5:48pm

Wind down fully on now, need to start planning for the day. Do they send out any information prior to the race? Specially what time to arrive, where the bag drop is etc?