2022 DCM Novice Thread

Hi...

Can I ask how fast a tempo run should be? Is a tempo run the same as stride?

I've seen that LSRs should be 50-60 secs slower than your PMP so should tempo/strides faster than your PMP?

So for example...

PMP - 8 Min per mile

LSR - 9 min per mile

Tempo - 7 Min per mile ? ? ?

Also I've seen some people on about a Strava group? How to find that?

Thanks

How did yous all get on today ???

the phoenix park was packed with runners today

The ratoath half is nice and flat.

it’s a bit open too crosswinds.

be aware of the sand as you come back into the racecourse.

Weekly update

Monday - 5km @6.29 per km

Tuesday - 11 km tempo. 1km warm up, 8km paced at 5.30, 2 km warm down

Wednesday - 5km @6.17 per km

Had aimed to get some rest before the LSR at the weekend but unfortunately my house with hit with a stomach bug and i spent most of the weekend on the couch or in bed, was feeling much better yesterday but wasn't going to risk going out and potentially making myself worse or dehydrated.

Looking forward to getting back into training this week.

Has anyone any thoughts on the 3/4 marathon thats on in the start of October, its the same week as the 20 mile LSR but not sure if its a good idea or not.

Week 11 complete

Into the home straight now and into the biggest mileage week.

Monday - 8 mile steady @8.27min mile

Tuesday - rest

Wednesday - 4 mile easy, 3 mile Fartlek, 5 mile easy c/d

Thursday - rest

Friday - 5 mile easy @9.28 min mile

Saturday - Rathlin Island 10 mile race

Sunday - 4 mile recovery

The race on the Saturday went well, I finished in 20th place out of couple hundred. Probably went off a bit too strong as the first two miles are very tough and hilly, actually the whole race is tough and hilly. I wore a hydration pack but really found it uncomfortable on my diaphragm so ditched it after 3 miles and carried my water pouch. Was a warm day and didn't really settle into a rhythm until mile 4. Thought I would have felt stronger, in the middle but I finished it in 1.17, taking 8 mins of my pb so happy enough with that. Realistically had it been a flat race it was definitely sub 1.10 effort so I can see the training paying off.

Got the email from London this morning asking me to update my details and predicted time, so it's all starting to get real now!!

Hi Dublinlad,

All of your 2022 race times posted so far suggest a 4:10-4:15 marathon target is appropriate for you. That's a marathon pace of 9:32/mile (5:56/km). Bear those numbers in mind and try to keep those easy runs nice and slow - you are just about in the correct range there (should ideally be around 6:20-6:35)

The ¾ marathon is a good event but make sure you run it at your long run pace, not at marathon race pace. They usually have pacers to help you do this so it might be a good opportunity for you to practice running in a large pace group, if you think this is something you might do at the marathon itself.

Nice racing and a very decent result.

You're well on track - keep doing what you're doing. What are you thinking of putting for the updated predicted time?

Sticking in a 3.35 time, simply just to try and get out ahead of as many of the masses as possible. I don't know how many waves there are or if they just send runners off in 15min cohorts, so perhaps I'll still be in with the 3.45 grouping. Still planning on a 3.45 time and anything lower is a bonus.

Don't know what your plan is exactly but if that's the choice, either is probably OK. Just make sure the recovery run is true recovery - very easy, should feel restorative, as if you could run that pace forever. And don't go much beyond 45 mins or it's not really a recovery run. If feeling tired, or if you have other things to do, don't be afraid to take the rest day.

I was away last weekend so got the previous LSR done before leaving. No running Monday or Tuesday, but ended up doing 20+k steps each of 4 days I was away, so good to take a bit off.

(PMP: 5.30 min/km)

Wed: 12k @ 5.25 min/km. Also refereed kids soccer match (6k)

Thurs: 6.5k @ 5.50 min/km

Fri: 26k @ 6.12 min/km

Sat: Refereed kids match (6k)

Sun: Refereed kids match (6.5k)

LSR on Friday was in pretty warm weather. Fine for first 20k really. Took half pack of fruit pastilles with me, chewing on one every so often. Last 6km was a slog - just focused on getting through it, even though I felt like I had some left in the tank. Challenge is more the length of time out there running.

I'm a bit apprehensive about this weeks 19m LSR. Its a long time out there. I'll be hoping for a cold front and some drizzle 😉 Likely target LSR pace of 6:20min/km but that means on my feet for 3hrs 15 mins. Yikes.

Week 9 Recap: (PMP: 8:01 min/mile, Target LSR Pace: 8:50-9:00 min/mile)

- Did you complete all the runs on your plan - if not, then why not?

Yes

- Did you complete all the runs at an appropriate pace?

Yes

Monday: Rest

Tuesday: Planned (4m) Actual (4.38m @ 8:08/mile)

Wednesday: Planned (8m) Actual (7.8m @ 8:01/mile)

Thursday: Planned (4m) Actual (4m @ 8:44/mile)

Friday: Rest

Saturday: Planned (16m LSR) Actual (16m @ 9:08/mile)

Sunday: Planned (2m) Actual (2.5m @ 8:28/mile)

All in – happy with the weeks training. Feeling good for the most part.

My original target has been 4 hours "just because". The idea of beating 4 hours rather than anything more, and I am sure that's still the plan, but... but.... I'm somewhat confident I can do it in 3:50, I think... I guess I don't want to train for 4 hours, do that pace, and then miss it by 10 mins and get annoyed.

I do listen to a lot of podcasts, and I think the last run I went through about 6 episodes of the same one, so maybe this week I will choose different podcasts to mix it up.

As for the route, I try avoid roads without paths as much as possible just out of safety, but I might give a go to something different this week. I say this often and then when I start running, I end up changing my mind :-) Ah, think I might give it a lash.

I am going to get some gels, but struggling to find where to get SiS ones. Will maybe give something else a go in the meantime.

Really appreciate the advice!

A little late but my weekly update. A mixed bag of a week for a few reasons but on the positive side I did get the most km's into my legs yet.

(i) Had GAA champo match on the Sunday after the FD10mile. Very very far from ideal, but one of those things I knew I was going to have to contend with. Will happen again after the Half aswell.

(ii) too much confidence taken from my time in the FD10mile - ran most of my runs too fast this week. Using Vdot calculator gives a 3:27min marathon so I upped my target from a 3:45min marathon (stretch target) to a 3:30min. I know those calculators aren't an exact science and given I am a novice I haven't got that baseline aerobic fitness to translate it to a full marathon, but on the other hand I still feel I have another nearly stone to lose and extra 2months training. But even at 3:30 I should be about 5:40 per km and not 5:30km.

(iii) Poxy vomiting bug hit the house, I got it on Friday afternoon and managed to mostly shake it off by Saturday morning. Tried power through for a long run but felt awful so cut it short on Saturday but got out and got it done on the Sunday and felt ok(ish).

Monday - 8.25km @ 5:50 per km. recovery run pushed to the Monday. Was not as stiff/sore as I thought I would be after the FD10 which was great.

Tuesday - 11km @ 5:20 per km.

Wednesday - 12.3km @ c.5:30 per km (GPS went a big astray early on this one).

Thursday - 12.6km @ 5:30 per km

Saturday - 11km @ 5:25 per km

Sunday - 24.3km @ 5:26 per km