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DCM 2023 Mentored Novices Thread

  • 15-05-2023 8:43am
    #1
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    Hello all, you're very welcome to the DCM 2023 Mentored Novices Thread!

    This is the 13th year that Boards has offered support and advice to DCM Novices. In 2009, -amadeus-- composed the opening symphony. Rainbow kirby took over in 2010, Raycun in 2011, followed by Younganne in 2012. career_move kept the show on the road in 2013, succeeded by Ososlo for the 2014 stanza. Dubgal72 with her expert coaching managed to get her crew through in 2015, while the 2016 edition was hosted by the notorious (not really!) nop98, in 2017 Wubble Wubble did a sterling job to bring Wubble's Wonders to the start line, in 2018 ariana' took over and expertly guided her troops through to October, 2019 saw the calm & collected Mr. Guappa get his crew to the start line. Unfortunately, due to Covid DCM 2020 & DCM 2021 didn't happen but thankfully @Laineyfrecks took over the reins and lead the group, me included, out of isolation and into the land of races again with her expert guidance for 2022 . So here we are, back with the 2023 edition...

     About the Novices thread

    This thread is aimed at anyone considering doing the Dublin City Marathon for the first time this year, on October 29th. It isn't limited to those who haven't run a marathon before, maybe you ran one but it's a few years ago and you're getting back into it or maybe you ran it but it didn't go well and now you're looking for a different approach...We have two possible training plans for you to follow and we are here to guide you in your training.

    This forum encourages discussion about all aspects of your training both with fellow novices and with the community of experienced runners on the boards A/R forum to help so don’t be afraid to put your hand up and ask any questions you have, don’t be shy, we all started somewhere, and I can guarantee that it will have been asked and answered before!

    The Training

    Training for any marathon is tough, it involves adapting your body to the rigours & demands of 26.2 miles of running. It helps if you can spare a lot of time to devote to it, it can involve a fair amount of running at stupid o'clock as your runs get longer. Having your OH/Family on board is really crucial, they will be the ones supporting you throughout your training & then your biggest cheerleaders on the day of your Marathon.

    Our training plans commence on Monday, June 26th, which is 6 weeks from today. We recommend that you have been running quite regularly for a year. Come June 26th, you want to be running comfortably 3-4 times a week, every week, covering at least 20 miles (32km) per week. If you want some advice on how to build your mileage up to 20 mpw over the next few weeks, then we're here for that too. 

    Have a look at the two training plans on offer and see if you can find a way to fit one of them into your life for 18 weeks. Can you fit this in your daily routine, your holiday plans, your family life? If you're unsure, just try it out for a couple of weeks and see how you get on. The mileage in the programs will go up, so be realistic in your self-assessment. If you have doubts post here and we'll give an honest assessment if we think you're ready, and which plan will suit. Commitment & Consistency to me are really import things when deciding to run your 1st marathon, they are what got myself & many, many other novices to the start line & the completion of our very 1st Marathons.

    Training Plans

    The Hal Higdon Novices Plan is a widely used novice marathon plan. It's a simple, and straightforward plan, which slowly increases the weekly mileage to eventually include a 20 mile training run, and has step-back weeks built in to help the body adapt. It uses 3 mid-week runs, which will slowly increase in length, and a longer weekend run. Ideally, you mix in one day of cross-training, too.

    The boards plan for 2023 is for slightly more experienced runners. It includes more variety in paces (either "easy" pace, or PMP ("planned marathon pace")), it includes strides on some of the easy runs, and generally covers more miles - e.g. 2 * 20 milers.

    Both plans include all the Race Series build-up races (the Fingal 10k in Swords on July 16th, the Frank Duffy 10 Mile on August 19th in the Phoenix Park, and the Dublin Half Marathon on September 23rd in the Phoenix Park). You don't have to run these races, but it is recommended to try one or more of them or an alternative race of similar distance during the program to give yourself a feel for running at race pace and to see how much you've progressed. If the dates of your chosen races don't tie in exactly with the plan then don't worry - we can advise you on how to restructure the plan as we go on. Getting a few races in can really build your confidence & give you a feel for what it's like at an event, the nerves, the planning, the atmosphere all add to the race experience.

    There are many more plans out there of course, but we recommend that you choose one of the above and trust the plan you choose! Both of these plans have got countless runners across the line over the past 12 years, including me, and they can get you across the line in 2023!

    General Guidelines

    Stick to the Plan - The longest runs are the most important. You can of course switch runs around within a week if you need to. If you have to skip a run, try make it one of the short runs. When it's gone, it's gone. Do not go chasing lost mileage in subsequent weeks.

    Run slow - Once you think you run slow enough, run even slower. You will not be able to complete all the training miles if you don't run the majority of them slow (slower than you will run on the day itself and possibly slower than you have ever run).

    Once the program is about to start, we'll talk about how to determine your training paces.

    Be realistic - A marathon is no mean physical or mental challenge - hopefully, you will have raced at some of the shorter distances already. Don't set your heart on hitting a particular time. If you do want to set a target time, be conservative. The marathon, especially your 1st, is completely unknown territory, it has so many variables that can impact on your time. Don't fear the marathon, this can lead you to make poor decisions & to try to progress too far, too fast, too soon. Your goal is to arrive at race day healthy & energised, so respect the distance, but recognise it is achievable.

    Listen to your body - If something doesn't feel right, stop your run. If it continues, seek professional guidance. As per general Boards guidelines, we cannot offer medical advice.

    Be sensible - Things like nutrition, alcohol, and sleep. Paying attention to these things will reap benefits in the long run. Everything in moderation (except for the sleep part!).

    And Here Is Your Host...

    Just over 3 years ago I stumbled across the boards A/R forum as I was looking to get some guidance on my newly acquired, spur of the moment, lottery entry into the 2020 Dublin City Marathon (and we all know what happened in the intervening period!!) until I took the start line in 2022 as part of the Novices team. I had been running a couple of times a week up to 2020 but within lockdown increased this so that by the time of June 2022 I was running 4 times per week but without a structured plan for the most part!

    I joined a fantastic group of fellow novices & gained a lot of knowledge from the more experienced runners here too. The support & encouragement is amazing, especially as most of you will be training alone, like 99% of my own runs are, but going back to the Novices thread with my weekly report, questions and for general chat was such a support and helped enormously in getting to that start line feeling fit and ready to tackle the challenge! The day itself was beyond anything I ever expected, I ran my very 1st Marathon in a time of 3:26 and was so proud of myself. The whole experience from collecting your bib number to crossing that line is one I will never forget, and you won’t either!

    I committed to the boards plan and fitted it in around a busy life just like everyone else these days between kids, work, dogs and maybe even getting out once in a while! Once you commit I do believe your mindset changes & this then just becomes part of your life for the next 18 weeks and you find a way to fit it all in (for me I used bringing the kids to GAA training, getting into work & avoiding rush hour traffic as a way of getting runs in “for free” but couldn’t do it without the support of my family. Running a marathon is tough going, but training for one is equally demanding but I believe if you want something bad enough, you will make it happen, where there is a will there is a way!

    Thankfully I will not be taking on this mean feat by myself, you have 2 highly experienced former novices on the team, @skyblue46 and @Kellygirl will be assisting with their considerable knowledge and experience of about 10 marathons and an ultra between them! Alongside that, the whole Boards Athletics and Running community is behind you, and will be dropping in with even more great advice and support.

    However you got here, whether you stumbled into this thread by chance, were directed here, or have lurked for years before finally taking the plunge, you will not regret making us part of your DCM 2023 journey!

    Joining in the Fun😁

    Wanna be part of this amazing journey? I hope you still do! Feel free to introduce yourself if you want to participate. All are welcome. To finish, I'd really appreciate if you could tell us a little bit about yourself, and answer the following questions:

    • Have you raced before? If so what are your PBs? (Date and distance please!)
    • Do you still need to take walk breaks in your training? (No problem if you do)
    • 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.
    • What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
    • How many days a week can you train? And what plan do you intend to follow?
    • What is your biggest worry/fear/doubt (if you have any!) in signing up?
    • Why are you running this marathon?

     

    Thanks for reading. Once again, welcome to the thread. I have a feeling this is going to be a very special DCM and 13th edition of the Mentored Novices thread, so why not jump on board & be part of this journey, you won't regret it 😉

    Post edited by RacoonQueen on


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Comments

  • #2
    Mr. Guappa
    Registered Users, Registered Users 2 Posts: 7,827 ✭✭✭Mr. Guappa


    Wow, this rolled around fast!

    Best of luck to this years novices - you will be in great hands with @MisterJinx. He's already off to a strong start having recruited @skyblue46 and @Kellygirl to help!

    This time 5 years ago I had signed up for my first marathon, but with no real clue of how to properly prepare for the 26.2 miles. Luckily I found the novices thread here and by following the advice and plans there I learned so much that stood to me on the day and into the future.

    I'm looking forward to following the journey of this years crew - best of luck to everyone.



  • #3
    ariana`
    Registered Users, Registered Users 2 Posts: 4,307 ✭✭✭ariana`


    Ah so exciting to see this up and running again and in the most capable of hands too. I can't imagine a better line up of advisors to guide any level of runner to the start line of their first marathon. It's so much more than a training plan, every run will be dissected, advice offered on a multitude of topics in the build up to the big day, all your questions will be answered and more!

    Good luck to all involved!



  • #4
    Lazare
    Registered Users, Registered Users 2 Posts: 4,448 ✭✭✭Lazare


    Delighted to see this up and running. I can't think of a more perfect mentor, not to mention his expert sidekicks.

    Great stuff 👏 👍



  • #5
    TheRef
    Registered Users, Registered Users 2 Posts: 302 ✭✭TheRef


    From one of last years marathon newbies - I highly recommend any novice contemplating doing Dublin this year to participate in this thread. Last year, I was initially apprehensive by some of the other novices with a long history of running or who had race PBs I could only dream of, but the support, advice, and really excellent Boards plan got me over the line in 4:11. I learned loads from asking questions and having my weekly training critiqued.



  • #6
    Damo 2k9
    Registered Users, Registered Users 2 Posts: 3,511 ✭✭✭Damo 2k9


    Great to see this up and running again (pun intended!). 2017 was great craic, would love to do it all over again.


    Best of luck to everyone!



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  • #7
    coogy
    Registered Users, Registered Users 2 Posts: 1,251 ✭✭✭coogy


    As a first-time marathoner back in 2018, this Novices thread and the mentors were what got me over the finish line, there's no feeling quite like it.

    Enjoy the ride and good luck!!!



  • #8
    Laineyfrecks
    Registered Users, Registered Users 2 Posts: 2,509 ✭✭✭Laineyfrecks


    Very best of luck with this years novice thread @MisterJinx , you will be a brilliant mentor along with the expert knowledge from your two advisors. For anyone lurking or thinking of signing up I'd say just do it. I had little or no running experience & never followed a plan until I stumbled on the novice thread & it was such a great source of help, advice & some good craic too. No question is a stupid question, ask & you will be given an honest helpful answer.

    I look forward to following all the new novices on their Journey 😊



  • #9
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,595 ✭✭✭✭Murph_D


    Brilliant, what a great team. Best of luck to all!



  • #10
    Kellygirl
    Registered Users, Registered Users 2 Posts: 3,022 ✭✭✭Kellygirl


    So excited to see this thread start up again. My favourite time of the year on Boards. MisterJinx will do a brilliant job and looking forward to assisting.

    Hoping to see loads of runners hopping on board and joining us on the journey to Dublin!



  • #11
    Ged139
    Registered Users, Registered Users 2 Posts: 8 ✭Ged139


    Hi just

    Found out about this running DCM for the first time this year so looking forward to any advice that can be given here.

    Ged



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  • #12
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    Great news @Ged139 delighted to have you onboard.

    When you get a chance pop down the answers to our questions (totally OK if you need time to get to some of them like which plan for example). These answers will help us guide your training as we get closer to kick off.

    • Have you raced before? If so what are your PBs? (Date and distance please!)
    • Do you still need to take walk breaks in your training? (No problem if you do)
    • 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.
    • What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
    • How many days a week can you train? And what plan do you intend to follow?
    • What is your biggest worry/fear/doubt (if you have any!) in signing up?
    • Why are you running this marathon?




  • #13
    Pinoy adventure
    Registered Users, Registered Users 2 Posts: 1,004 ✭✭✭Pinoy adventure


    Nice 1



  • #14
    Ged139
    Registered Users, Registered Users 2 Posts: 8 ✭Ged139


    https://www.boards.ie/discussion/comment/120601672#Comment_120601672

    i have been back running since 2018

    1. 5k 25.53PB september 2020 10k 55.17PB may 2021
    2. No
    3. 3-4 times 30-40k along with some S&C workouts 1 or twice a week (doing the newry have marathon in 2 weeks)
    4. a solid marathon run. dream time sub 4hr realistic sub 4.30
    5. hopefully 4 times a week and the novice plan
    6. already signed up so biggest fear is injury
    7. it was my target when i started back running 5 years ago


  • #15
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    https://www.boards.ie/discussion/comment/120602388#Comment_120602388

    Great stuff Ged139. You've some good times there over the distances and with running 3 to 4 times a week currently this will give you a very strong start to the Boards plan. On the injury front, it's a very common fear, and as you will hear oft repeated, running slow will get you to the lin feeling fit and healthy which is the #1 aim.

    Very best of luck in the Newery half! You'll have to let us know how you got on :-)



  • #16
    Sunny Dayz
    Registered Users, Registered Users 2 Posts: 5,517 ✭✭✭Sunny Dayz


    Not gonna lie - I was looking forward to this thread! 😁 I enjoy following it every year - mad to think I'm now throwing my own hat into the ring! 😮 Delighted to see MisterJinx taking the helm with support from SkyBlue46 and KellyGirl, I know us novices will be in capable hands.

    A little background: I've probably been running for about 10 years, very slowly. I'm in a desk job so it was for a bit of exercise and fresh air. Would have been tipping around 30 min 5km and was trying for the hour in 10kms. Few halves in 2:25-2:30 Pre covid. In 2020 I actually did the DCM virtual marathon in 5:38, barely told a soul I was doing it. It was really to see if I could actually go the distance before I would even think about doing a "real" marathon. Felt the struggle from about 17 miles onwards on my own but it was the support of those few who knew I was doing it which got me to the end. 2021 I fell out of love with running. Rolling covid lockdowns hit my mental health and I was close to burnout in work. Summer 2021 I started back running from scratch and joined a health and fitness group, learned to eat better, lost weight and started online fitness classes. Beginning of 2022 I joined the local athletics club and since then it seems to have all come together for me fitness wise (touch wood).

    • Have you raced before? If so what are your PBs? (Date and distance please!) - 5km 25:40 Apr22; 10km 53:21 June22; 10 mile 1:36 Aug22; Half 2:07:32 Mar23
    • 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. - Running approx 3/4 days p/w about 25/30km. Athletics club training on Mon & Weds, sometimes parkrun on Sat and long run on Sun. Up until recently I was doing 3 x online fitness classes pw but not this past month, trying to get back into doing them again.
    • What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time? - I suppose for my first it's just to complete it. Online calculators place me around 4:30, I'd like under 5 hours, so we'll go in the middle and throw 4:45 out there.
    • How many days a week can you train? And what plan do you intend to follow? - I hope it's ok not to follow the HH or Boards plans. I'm in an athletics club so I'd like to use the plan they are prescribing as it will take into account the club training sessions and it will also mean I'll be running much the same distances as the people I'll be doing my long runs with. I've a few races signed up for the summer - Women's mini marathon (10km) June B/H, Clonown Athlone 10 mile 17 June, Kilbeggan 10 mile 6 Aug. Haven't decided which half to do yet, will probably do Tarmonbarry 3/4.
    • What is your biggest worry/fear/doubt (if you have any!) in signing up? - I suppose like most it's the worry of getting injured. That's why I'm going to push myself in the next few weeks to get back into the habit of my 3 x fitness classes to strengthen me up a bit. Also the fear of biting off more than I can chew in terms of training, distances etc and missing long runs. And fear of failure, blowing up on the day.
    • Why are you running this marathon? - My husband has run DCM twice (2019 + 2022) and I've thoroughly enjoyed spectating at it - such a buzz. And watching it last Oct I thought I really want to experience this for myself! Also I'm turning a roundy number in Oct 2024 so I'd like to do a marathon before my next decade.




  • #17
    witnessmenow
    Registered Users, Registered Users 2 Posts: 7,264 ✭✭✭witnessmenow


    I've started the conversations at home around potentially doing it, now that I have said the words out loud I guess it's a real thing now! I'm still not 100% sure I will do DCM23, but at this point, I probably will!

    About me: I'm a mid 30s Dad of two, software developer who mostly works from home, so lots of opportunity to not move unless I'm actively trying to!

    I ran a bit in my mid to late 20s, nothing too serious, just did the Galway 5k series at least once and did the streets of Galway (8k) and used to go out a couple of times week maybe. Completely lost touch with it, and all other forms of regular exercise, put on a pile of weight over covid (wasn't great before it either!).

    Started a couch to 5k last summer and that went pretty well. We did up the kitchen during the winter though and didn't get out a whole bunch. Started doing a bit again over Christmas and January, but I weighed myself at the start of February and I was probably the heaviest I've weighed myself (103.4Kg) so I decided I was going to change that. Since then I have been running at least 3 times a week since and have been eating a lot better. I'm currently 93Kg

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

    Nothing overly relevant as most of them were 8 years ago, longest was the 8km streets of Galway. I did do a 5k at the end of my couch to 5K, I did it in 33 mins or something which I've passed out in training runs. My longest run is 14KM which I did as an easy run in 1:35

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

    Mostly no, I'm currently training for a half marathon with Garmin Coach and some of the speed type sessions I find hard. For example I did Speed repeats this morning and I walked some of the non speed parts.

    • 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.

    5 days a week. Whatever Garmin coach tells me what to do. My runs are all time based (e.g. easy 45mins, 20 mins race pace etc) but last week I ran 41K. Don't do any cross training at the moment. My half marathon is Kilkee on July 7th.

    I am also doing the Clonown/Athlone 10 miler on June 17th( might see you there @Sunny Dayz !). My time/result in this is a secondary objective, I mostly signed up to get the race day experience again

    I am also doing Hell and back in June, I kind of wish I wasn't at this stage as I feel like I'm just losing a long run day for Kilkee but I'm doing it with some friends so I'm sure it will be a bit of fun.

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

    Just finish, knowing that I gave it my best

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

    5 days seems like a good number, but I guess I could do more if I had to. Not sure what plan yet. My half marathon is two weeks after these plans start so I guess that's not exactly ideal as I will surely need some recovery time after that (I don't know how much!)

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

    Time! I guess since I'm already training 5 days a week I have some understanding of the commitment involved. I definitely feel like I'm putting other aspects of my life on hold a small bit already. I do most of my runs early to lesser the impacts, but you can't burn the candle at both ends, so I go to be earlier to allow for this.

    • Why are you running this marathon?

    Deep question! For the achievement of it I suppose. I also want to prove to myself that I can. If you met me last Christmas you would bet your house on me not running a marathon in less than 12 months time, I would have even joined in on that action!



  • #18
    Seesee
    Registered Users, Registered Users 2 Posts: 306 ✭✭Seesee


    • My first time too. After seeing my team mates and friends complete it in October I decided I’d enter lottery and see if I’d get an entry and I did and then I said I’d sign up and see how the training might go. I’ve been running since about 2018.
    • My 5k pb is 24:46, my 10k is 53:33, 10 mile (trim 2023) is 1:40 and bohermeen half this year 2:09. That was my first real half not virtual.
    • 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.
    • 3/4 runs a week. 2 sessions with club, hills, intervals or track, one lsr and one other either parkrun or medium distance run, total somewhere near 25k plan to up to 30 in next weeks.
    • 1/2 sessions of S&C or yoga. Am not young and need constant maintenance 😀
    • What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
    • To Finish and I suppose somewhere around 4:30/5 but who knows.
    • How many days a week can you train? 3/4
    • And what plan do you intend to follow?
    • possibly my club plan, not a big fan of HH, might take a look at plan on here
    • What is your biggest worry/fear/doubt (if you have any!) in signing up?
    • not making it to the start line/not finishing although the first one is more likely. I’m my Physio’s best customer with long-existing niggles mainly in the calf. Throw in the menopause and it’s a constant battle to maintain the status quo.
    • Why are you running this marathon?
    • Because I think I probably should be able to. Because I’d love to.




  • #19
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    @Sunny Dayz @witnessmenow and @Seesee It's great to have you all onboard for the journey.


    @Sunny Dayz it looks like joing the club and having that structure around your training has really paid dividends for you. I'm also mightly impressed with 3 days a week of S&C, it's an area that most of us runners do poorly in and should be addressing as much as you are. I don't know how you did the virtual on your own and ONLY started struggling at mile 17, I would have been out on my feet attempting that! Hopefully that experience of going long will stand to you although it will be a very different experience on the day with the crowds cheering you on from mile 1. As your husband has already done it twice I'm sure the house is well aware of what your undertaking which is great as everyone there can be behind you and knows what's coming up. (Would you believe I've a very similar situation to yours in my own house...!)

    @witnessmenow I'd actually read a little of your log over the last couple of weeks and it's impressive to see the dicipline your applying to this endeavour. You've done so well in getting from couch to 5K to now tackling the marathon. From one desk jockey to another, who in my case quit a 20 a day habbit and did a couch to 5k 7 years ago, it really goes to show that change is really possible and that anyone, including yourself looking in the mirror, should be saying yes they can!! I wouldn't worry about any of the races times, you have plently lined up there so we will be able to work out your training paces. Have a good look at the 2 plans available, they are both straighforward and easily accessible and from my own experience you won't get any better. I would be a little unsure of the garmin plan myself, I have the training suggestions turn on my own watch and sometimes I'd really question what it is suggesting for me to do. Have a think about it.

    @Seesee your coming in on a nice strong base and with a variety of runs in the week, and some S&C too! You've some really good times there and having only done your first half you've got a very good milestone there to work off. Based on the variety of runs you are doing and the hill work etc I think you should take a look at the boards 2023 plan. It has a mix of some hills, strides, pmp pace work and the long runs, the variety might suit and complement what you are already doing. "Because I’d love to." <- that's the best reason :-) Hold that one tight and in some of the more testing times repeat it to yourself and then when you finish remember that's why and how much you loved the whole process and the day and sense of achievement

    Post edited by MisterJinx on


  • #20
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,595 ✭✭✭✭Murph_D


    Great to see so many people signing up already. Could be a bumper year!



  • #21
    witnessmenow
    Registered Users, Registered Users 2 Posts: 7,264 ✭✭✭witnessmenow


    Thanks @MisterJinx, yeah I guess the half will be a decent test for the Garmin coach system. I do wish there was more context of why it's giving me this run, not the advantage in general, but why did it decide that I don't have a long run this week for example.

    @Murph_D Well in my case I still need to get a spot so I'm putting a lot of trust in this refund/transfer system that's coming!

    My main run buddy in the run group is signed up and she's very unsure about doing it. She said she'd give it to me if she doesn't, but I selfishly really hoping she does decide to do it so I have a someone to suffer with me 😅



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  • #22
    MECA
    Registered Users, Registered Users 2 Posts: 24 ✭MECA


    Hi all,

    Just spotted Someone recommending this thread on Cork runners. Need all the help I can get!😀

    Be great to hear how other newbies to marathon like me are getting on too! My answers below.

    • Have you raced before? If so what are your PBs? (Date and distance please!)
      • A few. I’m not the most competitive person.Not a fan of the short distances either ( all that heavy breathing!.) 10 miler (Dungarvan) would be around 1hr19m, 4 miler pb 28m28s. Half marathon (Waterford dec2022) was 1hr 48min
    • Do you still need to take walk breaks in your training? (No problem if you do)
      • Summer running absolutely kills me so sometimes I would once the weather heats up. I really struggle running in the heat even though for everything else in life I love the heat!
    • 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.
      • Depends on work/life/kids, but mostly 4 days. 2 on a bad week. 5 on a good week, hoping for mostly 5 days while training for this.
    • What do you want to achieve? Dream finishing time and realistic finishing time? Or just complete it in no specified time?
      • First timer but would really like to enjoy running it, savour the atmosphere and maybe finish in under 4hrs if I don’t die trying.
    • How many days a week can you train? And what plan do you intend to follow?
      • 4-5 days a week (hopefully mostly easy runs with the summer heat). Currently trying to do up a plan myself using a bit of a mix of hal Higón and John Buckley ( cork running shop).
    • What is your biggest worry/fear/doubt (if you have any!) in signing up? Injury e.g stress fracture… one of the ones to put you put for Couple of months..
    • Why are you running this marathon? Bucket list. I’ve run for years but never looked at times much. I just tip away on my own. Recently joined a local club and I train once a week ( intervals) with them now. Mostly I did this to try and make summer running easier as if I got fitter I thought the heat wouldn’t affect me so much. I’m really enjoying it though. I’m 48 this year… it’s about time I tried one. One will probably be enough!

    good luck to all the other runners on here! Looking forward to hearing your stories!



  • #23
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    https://www.boards.ie/discussion/comment/120611525#Comment_120611525

    Hey @MECA great to have you onboard as well. So it sounds like your built for endurance, or certainly that's what you seem to enjoy the most so a marathon is a great fit for you :-) The half time there in december is a great benchmark to work off. I struggle with the heat alot myself, I'm in the singlet now and will be until October! I've found myself that having some water with me on very hot days helps alot, also turning down the pace and accepting that you just can't run at the same pace in the hot weather for training as you can in the cold weather for the same effort. You'd be amazed as well the difference a peaked cap will make too when it's very sunny. I would strong recommend that you take a look at the Hal Higdon and Boards plans before to commit to making one up on your own. A lot of runners have used these plans and they have got a lot of people across the finish line enjoying the day and savouring the atmosphere. If you are inexperienced in terms of building a plan then it could be quite easy to put in a plan that over extends yourself and has you on the sidelines for a perlonged period, it's something to think about. If you have any plans for upcoming races do let us know.



  • #24
    Laineyfrecks
    Registered Users, Registered Users 2 Posts: 2,509 ✭✭✭Laineyfrecks


    Great to see this thread buzzing all ready! @MECA I too did my 1st marathon as a bucket list one in 2019, I am running my 4th one this year🤣it's addictive!

    For your 1st this thread is brilliant for support & knowledge & the plans are really good. Very best of luck with your journey and enjoy it, running your 1st marathon is very special 😊



  • #25
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    Hi All,

    Just a quick update now with 5 weeks to go until the official kick-off of the training plan. As mentioned in the first post this is a good time to now be reflecting on which training plan you are thinking of taking up and look at how you are going to fit this into your life over the summer. Most, if not all of you, will be ramping up in terms of distance and frequency of your running from where you are at today so being aware will help you plan the next few months!

    Within the next 5 weeks would be a good opportunity for you to start to get to the 20 miles per week which would be the starting point for the marathon plan. If you are not covering this now, then there is time to gradually increase to get to this point. Perhaps there is a current run during the week that you can extend a bit or there is another day you have earmarked where you can fit another short run in during your week.

    I would just urge a little caution as well, one of the biggest causes of injury can be ramping up your effort too quickly. There is a golden rule where you shouldn’t increase your mileage by more than 10% a week – so for any increase you decide to do then keep it short and modest on a weekly basis.  

    If you have any questions on this or need a little advice then just pop your questions in here, we’ll be happy to answer!



  • #26
    MiniMonstera
    Registered Users, Registered Users 2 Posts: 173 ✭✭MiniMonstera


    👋🏽 👋🏽

    Hi everyone

    Here for my first marathon 😃

    The year 2020 saw me literally on the couch since 1979 (41 whole years). During covid lockdown #2 (Oct 2020) in a bid to stay sane, I faced my 4th and final attempt at the C25K, and actually finishing it.

    Kept the runnjng going, running radomly and sporadically, with no real plan. Did the odd parkrun. Wasnt too interested in races at all.

    First race medal was the vhi women's mm virtual 10km in 2021 (did it solo). Then started doing some in person races in 2022. The rest is history!

    Currently a stay at home parent of 3 girls, the youngest of whom will be starting preschool in Sept. Previous to that I was a corporate desker for almost 2 decades. On paper I'm a qualified financial advisor but in reality I have never once practice. I maintain my qualification although I suspect I'll never have practical use for it in the future, save for my own financial knowledge and wellbeing. Good to have a backup plan though, should the parenting fall through! 😆


    Looking forward to getting to know everyone - novices, mentors and cheerleaders alike 😃

    mm


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

    • 5km / 25.10 / May 2023

    • 5 Mile / 44.27 / Jan 2023

    • 10km / 59.10 / July 2022

    • 10 Mile / 1.42.08 / Aug 2022

    • Half / 2.14. 35 / Sept 2022



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

    • No, I go down to a very slow jog if needed, or stop altogether if breath needs catching for a moment. I detest walking.



    • 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.


    5/6 days p/w.

    Was doing between 35 and 50 km p/w training for my recent 5km race.

    I don't do any other training and likely need to do strength and pilates, I think. My core very weak.

    I like a nice 10km easy run or longer. I like the session work too. I tend to avoid short runs (although getting a bit better at doing these) because of the effort it takes to get out of the house etc., i feel like short runs are pointless (logically i know this is not true).

    I have to admit I hated every millisecond of the recent 5km race, but loved the training. Just too stressful and overwhelming. Maybe 5kms aren't my jive.


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

    Dream - 4 hour (3.59 😜)

    Realistic - 5 hour (4.59😁)


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

    I'd aim for 6 but over summer might be more difficult to achieve with the kiddies all at home. Come September I'll have free weekday mornings (for the first time in 9 years!) so could potentially ramp up for second leg of training.

    I'd probably follow the Boards plan, unless mentor advice was to the contrary.


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

    The training being too tough / long / demotivating.

    Being crabby to my kids due to tiredness. My husband says I say "I'm tired after that!" after every run and he's not wrong!

    Injury. Not had anything too bad heretofore, as I slow down when I get told off. I'm quite the rule follower.

    Not fuelling properly resulting in bouts of illness and ongoing fatigue (hello head colds and cold sores). Basically a hit to the immune system from the constant stress. E.g. this happened just before the 5km race, got a cold followed by cold sores the next week. Would love advice on supplements or specific foods to focus on. Sleep isn't an issue as I adore it and get enough of it. I rarely drink booze either.


    • Why are you running this marathon?

    I really have no idea! I suffer terribly with imposter syndrome and really don't view myself as a runner. When doing the 5km last friday I honestly thought "Why am I here??'. The amount of negative thinking that flooded my mind when doing the 5km - ranging from you're not a runner to you're gonna be that person who dies doing a 5km and it'll be all over RTE news - was overwhelming and it'll be one of my biggest challenges to overcome I think.


    Cheers, mm



  • #27
    Kellygirl
    Registered Users, Registered Users 2 Posts: 3,022 ✭✭✭Kellygirl


    https://www.boards.ie/discussion/comment/120633242#Comment_120633242

    Hi MiniMonstera, welcome to the thread. You’ve done well running wise in the last two years.

    When I read the bit about you saying “I’m tired after that” my first thought was fuelling and then you mentioned that next. It might be something to work on over the next few weeks before getting into the marathon plan. Make sure you are eating enough daily, not only to fuel your runs but so that you recover well after each run too to be ready for the next. I don’t know much about supplements but if you eat a good varied diet with plenty protein, carbs, and fats you shouldn’t need supplements. If you are eating 3 good meals a day and snacks in between you should be fine and plan for food after your long runs too. We can certainly help with ideas there if you need help.



  • #28
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    https://www.boards.ie/discussion/comment/120633242#Comment_120633242

    Hi mm, delighted to have you join the gang. So first things first, if you put on a pair of runners and go out for a run then you are a runner, period, end of. It's not about times, it's not about distance, it about getting out and enjoying going for a run and you fit that bill, so you are a runner ,sorry to break it to you :-)

    And! Your running regularly, have some great time across a range of distances and I can see that for a lot of reason in your life that this is something you've really take to, so your no imposter. Well done on keeping going from a C25K, that's where I started too, and I haven't looked back. I would say as well that of all the race distances 5K can be the absolute toughest out there, it's a relentless push from the moment you go off and everything screams at you to stop (well for me anyway) until you throw yourself across the finish line swearing, you'll never do it again. Doesn't matter if you are going it in 15 minutes or 40 minutes, it feels the same for everyone at that distance! It's also quite intense as you say with loads of people milling around, "fast runners", noise and perhaps a bit of pressure if it's your first or you want a time, all really normal to be feeling a bit stressed at the start line.

    We will definately be covering nutrition and generally how to look after yourself (although no medical advice). If you are looking at the boards plan, and considering you are already getting between 35 to 50km per week, then we would not be advising you to go another route as it's well worn by loads of runners and will get you to the start line.



  • #29
    Boxerfan
    Registered Users, Registered Users 2 Posts: 1 ✭Boxerfan


    Hi all

    Came across this thread so decided to follow it

    Been running since 2014,sometimes very consistently other times not,this will be my 4th time to do DCM,hoping to improve my time. I'm part of a great running club but have struggled to meet up with the club due to various reasons, hoping this group along with the club will help with motivation and structure for training

    To raced before? If so what are your PBs? (Date and answer the questions

    5km 24mins,2017

    10km 54mins 2016/17

    10 miles 1.23 2017

    Half 1.45 2014

    Full 4.01 2014

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

    The odd time,it depends on how tired after work iam( work in a hot kitchen so on my feet for 8 hours!)

    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.

    Currently run2/3 times a week,averaging about 20 km,although on a push now to get to the 32km for the end of June.Have just finished in a gym where I was for 6 months doing various classes 2/3times per week,along with running 2 times a week,I found this great over the winter months as my running tends to fall off in these months.I do think the strength and conditioning classes have strengthened my legs ,but as I want to concentrate on building up my running legs I've decided to finish with the gym,but am considering doing an online strength video once or twice a week as I feel I need it.

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

    Iwould love 3.59 as a finishing time

    Realistically it will probably be 4.20.I would love somewhere between 4.01-4.09,which where my 2 best marathon times

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

    I intend to run 4 days a week,lsr,recovery run,easy run,tempo/interval run,.This is what I ran in DCM,2018 and I found this manageable as with work I am very fatigued after a long day in the kitchen plus my nutrition at the moment in work is not great although this is something I'm focusing on at the moment as the lack of fuelling myself for the week is impacting on my energy levels

    I am intending on following the boards plan

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

    Self doubt and lack of confidence in my current running ability

    Also I will probably end up doing alot of my lsr on my own and in 2016,this was the case and it was mentally draining,it was my worst finishing time,

    • Why are you running this marathon?

    Isaid after 2018 DCM,that it was my last marathon but watching it in 2021 I had the gra to go again so I entered the ballot.Running gives me great head space and I really enjoy the structure and routine of marathon training also the buzz on marathon day is unbelievable

    Hopefully the above answers give you some insight to my running,looking forward to following The thread

    Sibhy



  • #30
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    https://www.boards.ie/discussion/comment/120634818#Comment_120634818

    Hi Boxerfan, very welcome to the novices thread. With 4 marathons behind you you've got a lot of experience already which is great but you do have a fair gap between your last outing and now. You're really welcome to join the team, I would just also point out that there is a marathon improvers thread which you could join if you wanted to, it'll get busier as the training kicks off in earnest! However as you have that gap since your last marathon and seem to have had a bit of an up and down experience so far then perhaps the structure and comradery of the group here would suit you best ;-) I'm only pointing this out to give you options, we're very happy to have you onboard.

    Like a couple of others in the thread, it's really great to see so much S&C being done. This will really benefit you over the block of training. If you can keep a session a week I think it would be beneficial to you, especially if you have any weaknesses you want to work on (for me it's my calves and my core and I should do more!)

    Your pb's are all from quite a long time ago so if you can I'd look to see if you can get a few races in the diary over the course of the summer. There are the ones called out in the boards plans (Fingal 10K, Frank Duffy 10 mile and half marathon) but there are lots of others too. Slotting a couple in over the next 2 months would really help you (and us) gauge where you are at and what kind of training paces you should be work at.

    In terms of the build up, I don't know the distances you are running on your 2/3 runs during the week but the advice mentioned earlier about steadily increasing your effort stands true. Over the next 5 weeks see if you can get a consistent 3 runs per week, each week, and in the week before the plan starts you can judge whether you can fit in a 4th short run. This easy approach will give the body time to adjust to the increase load.

    With the lsr's, do you know anyone else who runs? Any one in the club who might be running around the same time who you could arrange to meet up with on a couple of occasions? There are usually loads of people looking for some company for the very same reason you are.



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  • #31
    kevinfkennedy
    Registered Users, Registered Users 2 Posts: 26 ✭kevinfkennedy


    Great to find this thread …loads of information & the plans all seem straight forward & somewhat manageable. I’m

    image.jpg

    attempting first DCM in October. Unfortunately got injured on the run up to last year. So desperate to make this year happen. I’ve downloaded your training plan & hope to start it in the beginning of June. Just a question on the purple highlighted lines for Wednesday’s : what does the w/u & c/d stand for ?

    Thank you



  • #32
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    https://www.boards.ie/discussion/comment/120637112#Comment_120637112

    Hi Kevin, glad that you are getting stuck into the plan already :-) Quick couple of things, the plan starts at the end of June rather than the start of June (eager beaver!) however now would be what's called a base building phase, so very much about getting a nice controlled build up over the next 5 weeks to running around 20 miles per week. Very similar to the advice I've just given above, it's about adding a little distance or an extra run slowly over the time to bring yourself to the first week of the plan.

    To your specific question, it's warm up and cool down :-) And I'm glad you pointed them out as they are important parts of your run whatever you may think. It's very important to take that first mile very easy, eaking it out as long as possible and you can also add a few dynamic exercises like star jumps, lunges or skips to be best in class!. The reason we do this is that if you walk out the door and start to do 3 miles / 5 miles at a "pace" before your body has warmed up then it's probably pretty obvious what will happen......Then the cool down gets the body to slow down.

    When you get a chance can you pop your answers to the questions to give us a bit more background to your running please



  • #33
    masterK
    Registered Users, Registered Users 2 Posts: 2,757 ✭✭✭masterK


    It's Warm up and cool down.



  • #34
    Seifer
    Registered Users, Registered Users 2 Posts: 2,265 ✭✭✭Seifer


    Hi all,

    I picked up running during Covid and never really had any intentions of running a marathon but here we are!

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

    Raced, no, all my PB's are solo time trials. 5k 19:57 (01/06/22), Half Marathon 1:42:19 (06/07/21)

    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.

    So the most relevant thing is probably that a month after my 5k PB my first child was born so running took a back seat for awhile. I ran a 22:08 5k at the start of May which is probably an accurate enough reflection of current fitness.

    Right now I'm base building (getting out 4 times a week) with a view to being at 40 km a week to enable kicking off a plan 18 weeks out from DCM. Also cycle 9~km in and out of work twice a week.

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

    Main target would be sub 4; have calculated training paces to aim for 3:50.

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

    Can probably get out 5 days. The plan question is what I need help with! I was thinking of Hal Higdon's Intermediate 1 but now I keep looking at it and having second thoughts about the complete lack of any sort of speed/tempo work.

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

    Main worry would be picking up injuries in training. Desk job so tight hips, glutes, etc. Try to do the S&C work I need to be doing when I can. Picked up a lot of niggles doing speed work trying to break sub-20 on the 5k. Finally cracked it by eliminating most of it and just focusing on building mileage (peaked at 60km week). Which maybe means Hal's plan is ideal?

    Why are you running this marathon?

    It seems like as good as time as any to take it on.



  • #35
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    https://www.boards.ie/discussion/comment/120642407#Comment_120642407

    Hi Seifer,

    Welcome to the club :-) Very happy to have you join us.

    Really happy to see that you are doing a nice and controlled based build now to get up the frequency and distance of the running over the next few weeks. It will really stand to you and also help in terms of figuring out when you can run, which can be very tricky when you’re also trying to manage little ones at home.

     For you specifically I am going to recommend that you need to book some races over the summer. For others here I’ve mentioned that this is important in terms of getting a base for where you are at in terms of fitness (the May TT will help) however you could really benefit from some race day experience. You’d be very surprised at how much goes into getting prepped for a race: organisation the night before and on the morning, managing start line nerves, race pacing, fuelling for longer distances etc. If you can, do you think you could even get to a park to kick yourself off with racing? It’s a very friendly environment and they are available in every county in the country.

     Both of the board’s plans, in my opinion, would be suitable for you. 

    The Hal Higdon Novices Plan has no “speed” work at all and the focus is very much on building the aerobic base and it also considers cross training which fits in nicely with your cycles to work.

    The boards plan for 2023 is for slightly more experienced runners and does include some “speed” work however this is not speed like you would have done for the 5k, you are looking at some marathon paced work and some strides on a weekly basis. Looking at our history and times I would be leaning towards this plan for you with the mileage you can currently cover.

    At the moment I wouldn’t be concerned with times however a point to note for everybody : Your training paces are not based off the time you want to get in the marathon, they are based on your current fitness and latest race times / measured times.

    As we work our way through the weeks you’ll be able to update your training paces based on the races you’ve done. So if you knock 3 minutes off your 5k or 10k or HM pb’s then using https://runfastcoach.com/calc2/index.php we can update the paces and look at times for equivalent distances. 



  • #36
    Seifer
    Registered Users, Registered Users 2 Posts: 2,265 ✭✭✭Seifer


    https://www.boards.ie/discussion/comment/120643112#Comment_120643112

    Thanks for the detailed reply MisterJinx!

    The lack of actual race experience is something I'm conscious of so I've signed to the full DCM race series to plug that gap. Plenty of park runs nearby (based in South Dublin) but I've only done the Marlay one once in October '21 (21:53). I found I usually wanted to run long at the weekend so couldn't find a good way to work the park runs in regularly.

    I'll have a closer look at the Boards plan; it does look more interesting from a variety point of view. The one thing I want to avoid is plan hopping after a few weeks in!



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  • #37
    MECA
    Registered Users, Registered Users 2 Posts: 24 ✭MECA


    Hi again, think I’m going to follow the boards plan with a little tweak as the club have a speed session once a week so I might try and fall in with that.

    I’m kind of newish to following plans so I was wondering… the lsr pace .. is that the same as easy pace? Or should it be slightly faster or slower? Always confuses me in plans when I see the two listed differently. Probably won’t make much difference anyway as I’ll be dead from warmer summer running so they’ll be both the same pace anyhow for me 🤪.



  • #38
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    https://www.boards.ie/discussion/comment/120643859#Comment_120643859

    No problem at all !! There was actually something in there for everyone as well.

    Great call on the race series, for the park run you could run a very easy few k, perhaps to it from your house, then do the 5k and then a slow jog home again, it incorporates the distance and warm up and cool down.

    The boards plan does have a bit of variety compared to the other plan for sure, up to you but I think it might suit you better.



  • #39
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    https://www.boards.ie/discussion/comment/120643992#Comment_120643992

    Hi Meca,

    I did the same last year, I had a club session that I incorporated into the plan. You will just need to make sure that the is adequate rest or easy running either side of the session. If you are tweaking the plan then you can share it here and one of us will take a look and make sure there is nothing seriously wrong with the changes.

    LSR is your easy pace or slower if you like. The purpose is to build endurance so it should be a pace where you can easily hold a full conversation while running. Your legs should be tired but you shouldn't be out of breath.

    I just plugged in a 25 minute 5k into the race pace tool and when you click on the training paces header you'll see training paces. Look at the column 1000m to see the paces you would be running per Km i.e. somewhere between 7 minutes per km and 7:50 per km ! (This is an example and not specifically your training times)

    My own personal rule of thumb on this one is that you should be running at 60 to 90 seconds per minute slower on your easy or long run than you would expect to run on Marathon day. This makes sense if you think about it as you wouldn't run your easy or long training runs at your marathon pace, you'd expect to be going significantly slower than that pace to get you used to the distance (building endurance or recovering from hard efforts). We use the sessions in the boards plan to work on the marathon speed, but they are over shorter distances.

    image.png




  • #40
    Ged139
    Registered Users, Registered Users 2 Posts: 8 ✭Ged139


    Just keeping you all up to date I done the Newry half marathon this morning in very warm conditions. I was hoping for somewhere between 2-2.10 but ended up coming in at 2.16.25 happy enough as the warm conditions were tough and not a bad time for my first half marathon.

    IMG-20230528-WA0008.jpg




  • #41
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    https://www.boards.ie/discussion/comment/120650590#Comment_120650590

    Massive congrats @Ged139 what a super achievement, first HM done and hopefully many more to come 👏

    The heat is a factor alright so well done on managing your effort in difficult conditions.

    Hope you got a good rest for the remainder of the day. Take it nice and easy now for the next few days, let the body recover from the hard effort



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  • #42
    Kellygirl
    Registered Users, Registered Users 2 Posts: 3,022 ✭✭✭Kellygirl


    https://www.boards.ie/discussion/comment/120650590#Comment_120650590

    Well done @Ged139. Great job. Delighted you are happy with that. I always find it much harder to run in the heat or more so humidity and it’s sensible to pull back. Nice to have that done before starting into the marathon training



  • #43
    kevinfkennedy
    Registered Users, Registered Users 2 Posts: 26 ✭kevinfkennedy


    Good stuff .. I will .. Thanks for that



  • #44
    Kellygirl
    Registered Users, Registered Users 2 Posts: 3,022 ✭✭✭Kellygirl


    The countdown is on!


    IMG_7256.jpeg




  • #45
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    Hope everyone is enjoying the fab weather 😎🌞 If you were out running at the weekend you probably experienced how hard it can be when adjusting to running in the warm weather and it looks like we're going to have this for the next few weeks!

    Also I'd expect many of you are going to be going on holidays during the marathon training block and probably heading somewhere warm so below are some warm weather tips to help you get through it.

    1. Keep hydrated - this applies not just to your runs but before and afterwards. Taking a big drink just before your run isn't going to hydrate you and for me also leads to a lot of sloshing around in the stomach. Having a bottle with you throughout the day and taking small sips regularly is the best approach I find
    2. Replacing salt and electrolytes - we loose a lot of essential salts and electrolytes when we sweat. You might start to notice on your longer runs in the warm weather that you get salt deposits on your face or arms. To replace this you can get an electrolyte sports drink or tablets which you can pop into your water bottle and help with rehydration
    3. On your run you should also be looking to have some water with you or access to water. For short runs you shouldn't need any however as you start to go longer you will most likely want to have it available. You can simply bring a water bottle with you or a good recommendation other boardies have used is the soft water flasks from decathlon, they can be re-used and fold up very small when empty, you can even get a belt to carry them in! I freeze mine so when I'm out I've cold water towards the end of the run. There are loads of other options for carrying water like hydration packs. If you don't want to carry anything then you can always stash some water in a place you'll be passing and take a drink each time you go by.
    4. Sun cream - apply it especially to the back of your neck and chest - sun burn isn't fun
    5. Have a think about your clothing options - I mentioned before that for this weather I wear a running singlet, now I'd to buy and return a few until I found what I liked but they do help me to keep from overheating. Look for sweat wicking fabrics, cotton isn't great as it doesn't wick the sweat away and is a bit warm. I also found some shorts which work for me as they have a bicycle short type insert (called 2in1's); for me these help in inner thigh chaffing
    6. A hat or buff can be great for keeping the sun off your head but you can also wet them to help keep you cool
    7. Some money or a card to stop in the shop and get a drink if you run out
    8. Finally, pull the pace back a bit. We're really not used to these conditions, for us here in Ireland anything over 20 degrees is extreme! You wouldn't expect to be able to perform to your max in extreme conditions so ease back the effort, go slower, take a walk break to cool down, it's not going to harm your training


  • #46
    Louis 2018
    Registered Users, Registered Users 2 Posts: 55 ✭✭Louis 2018


    Hi All - thanks for the invite, some really good info in here so far and looking forward to shared experiences etc. :)

    In keeping with tradition, here we go:

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

    Yes, but not full marathon

    Half marathon - March 21 - 1:51:48

    5km - October 21 - 21:24

    10km - April 20 - 49:47

    5mile - July 19 - 37:22

    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.

    Currently 3/4 runs per week - 1 being a weekend long run which is currently at 12km -averaging 23km-30km per week since end of April. Also incorporate squash once per week and 1 x light weights session with interval running e.g. 10x400m at sub 5min/km pace with 1 min break in between.

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

    I've gone from getting around the course to possibly a 4h-4:15h finish time to sub-4h finish time lol. I'm guessing my progress in training will tell a lot and open to advice, criticism etc.

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

    Can train as much as I want and need to. I had been recommended Hal Higdon Novice 2 or Dublin Marathon advanced by a friend who completed numerous marathons. I like the look of Hal Higdon as long runs are Sat mornings, not sure if I like the idea of no hill/speed work in programme or how I can incorporate it?. Pretty sure his programme would have me running 32km on the day of Dublin half which I am signed up for and would like to run for some familiarity.

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

    Not getting around on the day is a big worry, once I have the training done and stay injury free I'm guessing that will take care of itself. Injuries are another thing, issues with IT band in the past which made me fall out of love with running for a while. Also, not very familiar with the whole mix of speed, hill runs etc. and when to incorporate.

    Why are you running this marathon?

    It seems like as good a time as any. I don't drink, don't smoke and pretty much have a very healthy diet so I would think training wise that's a good start. Tried to get in with previous lotteries when at peak running but no luck so finally got in.



  • #47
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    https://www.boards.ie/discussion/comment/120686707#Comment_120686707

    Hi Louis 2018, great to have you join us and I think you've found the right place to get to through to your first marathon. Like some others here you seem to have a nice balance between the running and some other activities including some weight training which will all benefit you as we go through the training plan. I do note that your times are all from a few years ago so again I would recommend that you look to get some races in over the next couple of months. If you were planning to do the Dublin HM in the Phoenix park then you could also look at some of the other distances in the series including the Frank Duffy 10 mile and 10K, there are also some shorter races in the near future. These will help in terms of giving a good baseline to your current fitness level.

    For the plans, there are 2 available, hopefully if you clicked the links in the very first post you will have been able to see and download them. There is the HH Novice 1 and the Boards Novices plan, Both of these plans have the 10K, 10 mile and Half Marathon backed into the training so you actually don't need to adjust anything training wise if you were to use either of those plans. You have of course noticed the the HH plan doesn't have any speed or hill work involved however if you look at the boards plan you will see that it has those incorporated into the plan so there is no thinking on your part required, just follow the plan.

    What I would say though is that you mention that the HH appeals as the long run is on a Saturday rather than the Sunday. What you will find is that most people either pick a Saturday or Sunday for their long run using either (or any) plan and then just shift everything around by 1 day on the overall plan i.e. long run Saturday and then rest / recovery on Sunday or Long run Sunday and rest / recovery on Monday. It's perfectly fine to do this as we all have different home routines and the long run is a big commitment and you need it to work into your lifestyle be that Saturday or Sunday.

    Also as you have raised your IT bands (which have caused me to loose most of April to injury) then this is something you should be looking to address now rather than deep into marathon training, if you been to a physio are you following the exercises? If not are you incorporating some foam rolling, massage or specific strength work into your routine to help keep you injury free?



  • #48
    Seesee
    Registered Users, Registered Users 2 Posts: 306 ✭✭Seesee


    i just managed to cross the finish line of the vhi wmm at the weekend. Every single muscle is tight as hell as I had a niggle a month ago and just kept running! So I’m taking some time off, got a massage, stretching, using massage gun and doing some swimming and walking. I’ll try some exercises next week and maybe a gentle run. It’s not looking good for Dunshaughlin 10k next weekend.



  • #49
    MisterJinx
    Registered Users, Registered Users 2 Posts: 766 ✭✭✭MisterJinx


    https://www.boards.ie/discussion/comment/120693318#Comment_120693318

    Hey Seesee, well done, what an achievement, bravo :-)

    Sounds like you put a really strong effort in but don't worry, the body will recover, it's amazing what it can do :-) The light exercise you have talked about it perfect, the walking and swimming in particular will help easy everything out and get you moving again without a doubt. Did you enjoy the experience, how did you find it overall?



  • #50
    Seesee
    Registered Users, Registered Users 2 Posts: 306 ✭✭Seesee


    Oh no it wasn’t an achievement. I meant I just about made it. Last year it was my PB under 54 something so this year was a total disaster. I shouldn’t have run sore tbh. Lesson learned. I wasn’t so much disappointed in the race as upset about how long the recovery is going to take and how it’s going to impact upcoming races and DCM plans.



  • #51
    Louis 2018
    Registered Users, Registered Users 2 Posts: 55 ✭✭Louis 2018


    https://www.boards.ie/discussion/comment/120688134#Comment_120688134

    Hi MisterJinx

    Thanks for your detailed response :)

    I've been looking at the races you mentioned plus others near me so definitely will enter some of those.

    I have also looked at and downloaded the plans from the very first post, if I were to choose the HH N1 plan and want to incorporate some of the speed/hill work is there certain days that are best (assuming I follow the plan 100%) to do this and if so would these sessions replace the run or be in addition to the run e.g. in week 16 it says 3m easy so would it be 3mi + hill/speed. The Boards plan seems a bit more geared towards experienced runners but noticed that it includes a run and alternative session on some days. I'm a but undecided on the programmes.

    Also noticed that the programmes are in miles, I train in km's so is it just a case of using the table to convert from mi to km or should I round up or down? e.g. 3 mile = 4.8km so should I round up to 5km?

    Re IT bands, yes my foamroller is my best friend at the moment and will continue to be. I have some exercises which I follow in addition to the foam rolling so trying to keep that one at bay and hopefully it works!

    Really appreciate the replies, I know these are probably very basic questions but I'm hoping to get as much info and relevant info as I can prior to starting the programme. The internet, like with everything has a huge amount of information and sometimes you take in too much!


    Cheers



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