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DCM 2023 Mentored Novices Thread
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Hey T-bird welcome along!
Sorry to hear about Longford. My friend also had a tough time at longford as well and she's a very experienced runner with several marathons under her belt so I think just sometimes there are bad days at the office.
Are you sure about the max distances per week you were doing? I'm doing HH intermediate 1, which is less intense than HH intermediate 2 and I have over 66K this week, tops out at 71K next week. (maybe you mean miles?)
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Thanks @witnessmenow, I'll put it so bad day in office, I do get them now and again and take it as part of the jaunt.
The distances vary depending on the plan to be honest. I seemed to be hitting around 200k / month and just averaged it out to 50. I'll just follow what ever is on the Boards plan and go with that. The only concern I have is the planed long run for this weekend. Id like to know thoughts on if its ok to do the 19 miles after last weekends marathon and at what pace if I should do it.
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It certainly something that worries me too, that you can put in all this training but if you just have an off day, maybe your not feeling well or even just not feeling it (we've all had days like this im sure) there really isn't much you can do.
It's one of the reasons I'm so focused on hitting every session as per the plan, I'll have felt I've done all I can at that point and whatever happens on the day will happen. Maybe I could have picked a different plan, but I couldn't have tried any harder with the plan I did pick.
Not an expert, but I would think 19 miles a week after your first marathon is too long of a run. I assume your still fairly feeling it?
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Agreed, I'm feeling it a bit, I did a 5k recovery run on the Monday and a varied steady/easy/hard 10k on the Wednesday and a 5k recovery during lunchtime today. I might just change those 19 miles to km's and maybe reduce it a bit and start properly @ week 14.
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Great to have you with us T-Bird. So for this weekend, considering you walked quite a bit of the marathon then you should be able for a long slow run. It does need to be very slow and I would suggest some walk breaks if you need them as your body will still need a bit of recovery. I would not suggest you do the full 20 miles (32K) but somewhere between 16 miles and 18 miles (25k to 29K) and on the shorter end rather than the longer end. This is just to make sure that you are ok and that you do not put too much stress on your body straight after Longford.
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So, you should not be doing any hard running at the moment. You've in recovery and all your runs should be easy for the moment. No issue if you want to cut the LSR down further but during the week everything should be easy for you for the moment.
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Thanks, I will do an easy LSR over the weekend.
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Hey all!
Haven't posted due to hols/ back to school etc but reading every day and keeping abreast of everyone's progress!
Can't believe it's been two weeks since the FD 10 miler, seems like yesyerday. Where is the time going? Also can't believe we're heading into Week 11.
I missed the Week 9 update as I was in Waterford. The week was a mix of stress and fun, getting organised to get down there, then managing the 3 kids and squeezing in the runs. It led to me to not being able to do the LSR on the Saturday, but I did try and keep up the mileage by doing 2 runs in that day (I know it's not the same but better than nowt). just the logistics of where to go for that distance in unknown territory and then leaving the family for 3+ hours just wasn't workable. Anyway still got 6 runs in for a total of 56.6 hours and holding my pace steady (7.15 to 7.30 Easy). the scenery in Ardmore water breathtaking. A pure pleasure to run there.
In hindsight and with advice on here (thanks for all input), I did FD too ambitiously, but the great thing was I bounced back in jig time, presumably due to all the training under my belt. I was a solid 2 weeks recovering from the May 5km in Leixlip (went all out at that too).
Kids went back to school on Thurs and have been a nightmare since. Hoping their routines kicks into full swing next week.
Dis Lsr today and happy with how it went. Tired now though so hitting the sack soon. More on how it went tomorrow.
Hope everyone is doing mighty! 😉
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Week 10
Planned: 6.5K | 13K | 6.5K | Rest | 13k @ MP | 27.5k |Cross
Actual: 7K | 13K | 7K | Rest | 13k @ MP | 27.5k |5k walk
67k for the week, another weekly most and a though week after last week's half!
Legs were still very tired at the start of the week but with the few Epson salt baths and lots of massage gun I was able to get out to do what was in plan.
The end of the long run my legs were tired, but I could have kept going if I needed, the route was only 17 miles so I even did a little bit extra to do the 27.5k, plus I walked a couple of K before hand to meet the group as I don't have my car this week, so I wasn't worried about rounding up.
Pace was ok, although the Long run probably should have been slower
Next week is most K I'll be doing in a week for training (71km) , the only other first left will be the 20mile run that happens in 3 weeks time.
Kids were back to school this week to so it was a bit hectic, I guess next week will be worse!
Hope everyone had a good week!
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This was a tough week ! For various reasons I had to switch the runs around and do them in a different order from the plan. I got 5 runs in (38 miles/61Km) (& 3 tennis games, 1 gym) but the PMP run yesterday afternoon turned ended up just being an easy run due to the heat and the fact that I had a 2 hour tennis match beforehand (we won ☺️). I know it's not ideal keeping up tennis while training for a marathon but I really don't want to give it up. I run by myself mostly so tennis is very social and enjoyable for me; it's great being part of a team. I took a lift back from the match and got my team mate to throw me out of the car 8 miles from home, otherwise I wouldn't have got it done at all.
My feet are starting to get a bit sore during and after runs so I've ordered new runners (same brand, Hoka Cliftons, but I had to get the V9s as nowhere had a V8s in stock). Hopefully there's not much of a difference between the versions.
The LSR was ok, last few miles were torture but it is done. I ate/drank a large bag of jelly babies, 2 gels, 2 jelly bars, some sports drink and 2 x 250ml water. I dread to think what all this sugar is doing to my teeth 😂.
Great to see everyone's progress here and on Strava, so much easier than doing this solo. Thanks everyone for the virtual support. We've got this 😎
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Week 10
Planned: 5K | 5K | 5K | 10k@MP | 5k | 2.5k |25k
Actual: 5K | 5K | 5K | 10k@MP | 5k | 2.5k |25k
This was a tough week for me too I am overthinking my running paces and how fast ill try run the HM this Sunday in Charleville Im thinking 5:40 which is roughly what I did the 10k at MP this week which felt grand but not sure I could keep it up for 20k.
My LSR was during high noon yesterday so I was roasted have a funny tan line on my arm from running with my arms bent... I only had one gel and took it at 50 mins and really kept me going for another 30 mins hen I had a Banana and water at the car for a quick pit stop I found the Banana did nothing for me compared to the Gel but I could also have been just getting tired.
My LSR pace was 6:31 but I was wrecked at the end with KM over 7:30 I think lack of water and Gels hit me hard with the heat. I know its my first MArathon so I should just relax and try to run it more on feeling but I think if I do that ill slow down even more.
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Also a newbie so feel free to take any advice with a pinch of salt but the general consensus is that you should be able to finish the long runs at basically the same pace as at the start, if not your probably going a bit fast.
Running in the heat is definitely a different animal as well, so 6:30 might be ok for you on an average day, but on a hot day you might need to dial it back a bit.
Not a nutrition expert either so not qualified to give any advice here, but for me personally on a 25k run I'd be taking 3 gels (one every 45 mins or so) and carrying 350 - 500ml of electrolyte drink with me, plus taking on some water along the route. I don't eat a lot before a run though so maybe I need more gels than some people would, but I find it works well for me.
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Week 11 and it's going to be a warm one this week.
Well done on completing week 10 everyone, I can see from the reports coming in that it's been a tough one, and that is to be expected, we're going really long now and hitting those big weekly mileages, that's why we keep it slow, to be able to get through this without totally overloading ourselves.
In week 11, the mileage increases again, but just a touch
Plan|Monday|Tuesday|Wednesday|Thursday|Friday|Saturday|Sunday
HHN1|rest|4m easy|8m easy|4m easy|rest|16m lsr|cross
Boards|rest,cross or 3m rec|4m easy|8m easy|4m easy w/ 5 x strides|rest,cross or 3m rec|20m lsr|3m rec
It's the landmark 20 miler for the boards crew - you already have a 19 miler behind you, what's another mile😉 There are no PMP miles this week, which should help keep the legs a smidgen fresher for the long run. For the HHN1 guys, this will be the second highest weekly mileage that you will do all plan, so give this week your full attention. A good night's sleep is the best recovery you can have. The mileage is really peaking over the next 4-5 weeks, and one big part of tackling that will be getting enough sleep to aid the recovery. Have a look at your current habits maybe and see if you can make some changes to improve that. If needed of course, maybe some people are already good for this!
We've talked about this over the last few weeks but I'm going to repeat myself again as it's really important, by now you should be treating the long runs as trial runs for the marathon. From dinner the night before and breakfast the morning of, the clothing and hydration during, you should be practicing all aspects of DCM Sunday (except of course the drinking afterwards 😜) Find out what's working for you, change the things now that don't work, making the day itself as less stressful as possible is very important. Don't leave things till the last minute to try! Remember, nothing new on race day so now is the time to try and new things and bed in what you know is working for you.
It's going to be a warm week so make sure you are keeping hydrated pre and post run and don't forget a little bit of sun cream.
A few questions to ask yourself at this stage;
- How was week ten for you?
- Write down your progress - where have you come from as a runner since starting this plan?
- What are the small/big changes that you need to make in the coming few weeks BEFORE the taper.
- What are the things that you NEED to do in the coming 3-4 long runs to better prep for DCM?
Best of luck with this weeks training, remember to stick to the plan at the correct paces, it will all be worth it on the big day!
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I meant to reply to you earlier but forgot to hit post. Your arms, shoulders, delts and traps can all become sore from running for long periods of time. Don't worry about it too much though. The pain in your legs will last longer😁 If on the off chance you are getting a sports massage, get them to work on those areas, the traps in particular which will cause tension in the upper body.
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So ran the easy 6.5 km on Tuesday and felt that old familiar pain outside the knee. Booked Physio for the next day.
Diagnosis confirmed as tight IT band but it wasn't actually too sore so physio is optimistic that it's not going to completely derail things. Got a good massage and some dry needling which immediately felt better. Also have exercises to do everyday (especially pre-run) to try get right muscles activated as it's not a strength issue. She recommended to ease off on the mileage for the week and see how it is when I go back to her this Wednesday.
So I skipped Wednesday's MP run and ran 5 km easy on Thursday which was fine.
Paired back the planned long run on Saturday and only did 22 km. Again felt fine after but it will be the easy run tomorrow that is the real test. Skipped the "recovery" run as rest is the only recovery that works for me.
And to complete my weekly whinging I still have a cough (just over 3 weeks now) so I'm at the point of going to the GP to be charged €70 to be told it's viral and there's nothing they can do 🤗
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@MiniMonstera I hear you on the school and holidays, there is just so much organising with young kids involved. It does sound like you had a lovely holiday and got to get out on some runs so all good and the break will have done you the world of good. I'm sure everyone will settle down during the week and back into the routine, you'll be cursing making the lunches now though, doesn't take long!
@witnessmenow good stuff, we're all feeling it. I had an Epsom salt bath too on Sunday after my LSR and really feel the better for it. Yes a big week and a big run to do in a couple of weeks, it's all about keeping yourself fit and moving so keep up the pre-hab and recovery.
@Bungy Girl You still got a very high mileage this week so well done. The tennis sounds like a great outlet and I definitely understand the social aspect. I do think you will just need to consider it a little over the next few weeks, i.e. if you have a very long run or you are not feeling it due to tiredness then you might need to make some decisions around it. I'm not saying that you have to stop but just that you need to make sure it's not going to cause you an injury or that you are not trying to do too much in one day. Just keep it in mind..
@Legits the heat really does impact your pace, I would re-adjust your pace it's it warm. As we've said earlier in the thread, it's about effort not pace, you are really trying to get an easy effort. Do not worry about what pace that is, most especially on your long slow run. It's supposed to be slow and easy, so if it's warm just dial it back a bit. Slowing down is a good thing, not a bad thing, slowing down means you are not struggling over the last few km's, means you are not putting yourself under too much physical pressure and, while this is a bit of a pain, you are out for longer therefore build up your time on feet and ability to run for a long time. Slow is good.
As witnessmenow says, you do need to look at the fuelling and hydration aspects too. I also take a gel every 45 minutes on my LSR. I would expect that you would need 3 to 4 gels on your LSR. I found my LSR's were so much more enjoyable once I had my fuel right. I didn't get it right on Sunday and suffered for it on the way home, I was just out by a little bit and with the heat it can all become too much. You've 3 or 4 really long runs to come so your job on those runs is to nail down the gels situation.
As for your race, I think you have 5.40, again start conservative, say 5.50 pace for the first couple of km, then move up to 5.40 pace and then if it's still ok and you're into the final third of the race then you can push on.
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I had something similar in April with tight IT band causing knee pain. I was actually able to run through it - The physio prescribed me a "jumpers knee band" - you could ask your physio about it as it helped me run pain free while we were working out the tight IT band. You are also managing this very well and being sensible, you've remembered that we want you at the start line and not broken! That is a long cough though......
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- How was week ten for you?
Week 10 went according to plan, 5 runs in totalling 60km. LSR on Sat was with the club so a good focus on water and fuel again. Had 3 gels and carried water in soft flasks and sipping away every few km to prevent the "I really need a drink " stage. Run was ok, recovery on grass the next day and feeling good today with a rest day pencilled in (foam roller and bands). Would definitely have expected to feel a lot sorer after hitting 30km. Prepping the night before with gear, gels etc definitely helps and up early for a good breakfast.
- Write down your progress - where have you come from as a runner since starting this plan?
Learning to run slower but more also understanding why slower is better and that running slower makes you faster!
- What are the small/big changes that you need to make in the coming few weeks BEFORE the taper.
Diet probably needs to improve a little, a few too many snacks after the LSR. Need to re-fuel better. Overall no alcohol or takeaways etc. since plan started so that helps big time.
- What are the things that you NEED to do in the coming 3-4 long runs to better prep for DCM?
Stay focused, don't get carried away and stick to the plan. Listen to your body as the sessions ramp up and introduce a little bit of cross training perhaps as all time is dedicated to running only so constantly on the feet.
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- How was week ten for you?
Club Plan|Track|rest|Track|rest|rest|32km
Actual|track|rest|rest|rest|rest|32km
I knew this week was going to be tough from a personal point of view - one of those weeks where I was swamped physically and mentally. Missed track training on Weds and didn't get out for another run, although I did get some walking done instead (good for my head).
So I went into the milestone 20 mile run this weekend feeling unprepared. I hadn't been eating right this week, not drinking enough water, not sleeping properly. The first few km legs were tired and I was expecting this run to be a disaster. But I got into it after 5km, the kms ticked by and the company helped. Took gels around 10km, 20km and 27km. Definitely noticed the dehydration. On the last km I said out loud - "I don't know how we are supposed to do another 10km on top of this in the marathon". But when I got near the end of our run, if you had asked me to go another km I probably would have been able to.
Total run for the week 38km plus 2 workouts and approx 20km walking.
- Write down your progress - where have you come from as a runner since starting this plan?
I think I've become stronger mentally with my running. A few weeks ago my head was going after 21km. But now it seems that the body goes on autopilot, one foot infront of the other, so I'm starting to believe in my head that I might be able to do this.
- What are the small/big changes that you need to make in the coming few weeks BEFORE the taper.
I need to start eating better, hydrating and sleeping better. Life is just a bit crazy at the moment (like so many other people) but hopefully things will settle down in a few weeks time. Also need to book a sports massage.
- What are the things that you NEED to do in the coming 3-4 long runs to better prep for DCM?
Like the previous point, hydrate and sleep better. I wore my "marathon outfit" at the weekend and it worked well for the 20 miles so that's sorted at least. I need to change my runners and also need to book a 3/4 marathon race.
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How was week ten for you?
Week 10 was good. Playing catch up a little bit but I’m happy with 38k in the bag & the long run on Sat was with friends & it was half the battle. First run at 20k for a while with a few small hills throw in & body seems ok ish so far so happy days.
Write down your progress - where have you come from as a runner since starting this plan?
I’ve learned a valuable lesson that I should have took more seriously at the start of the plan : long slow miles in the legs is key to surviving the distance.
What are the small/big changes that you need to make in the coming few weeks BEFORE the taper.
Sleep/Eat/Run/Recover/no alcohol/Good food/Repeat …
What are the things that you NEED to do in the coming 3-4 long runs to better prep for DCM?
Get my pre/during race nutrition nailed down. Gels/Salt/electrolytes tabs/sugar.. ect
Make a decision on realistic race pace.
Pray for no injury.
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- How was week ten for you?
Terrible week here. Picked up some sort of virus and spent most of the week in bed. Two runs totalling 19km, no LSR.
Feeling much better today so hopeful for a good week.
- Write down your progress - where have you come from as a runner since starting this plan?
Definitely embraced the slower running and have felt the benefits. Feeling fitter and stronger and most importantly injury free. I also would have dragged myself out for a run last year even if I was really sick and I’m taking it as good progress that I now see the benefit of resting when sick and injured instead of pushing through and making myself worse in the long run.
- What are the small/big changes that you need to make in the coming few weeks BEFORE the taper.
Need to cut out the sugary snacks and up the protein. I am starving from all the running but going for the wrong foods way too much. Also need to slow the MP miles didn’t get to practice that this week due to being sick but plan to nail this down over the next few weeks.
- What are the things that you NEED to do in the coming 3-4 long runs to better prep for DCM?
Want to nail down my marathon day breakfast and fuelling in general. I am happy with gels and intake during the LSR at the moment but want to tweak breakfast and evening before also.
Well done everyone on getting this far 👏🏻
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Anyone else having pain in the toe joint above … developing as the mileage mounts .. any tricks or remedies ?
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Are your runners due a change? Running with somebody at the weekend with a similar issue and physio put it down to insoles and cushioning of runners wearing away although not sure if in exact spot you pointed out. Might be worth checking with a professional to prevent it getting worse at this stage.
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- How was week ten for you?
I did 25k lsr on Saturday, I felt mostly ok but still feeling it a bit from combination of Longford the previous weekend and the bit of a mad 10k run I did on the Wednesday which was a combination of easy, steady and all out for 2k. I think I stopped about 4 times to take pictures have a drink and wipe my face. Pace was mostly around the 6:30s and didn't walk.
I took a gel, and Cliff Bloks, Kendal Mint Cake and a hydration bladder with diluted blackcurrant. I have a waist bag with the supplies in it from Longford and basically used that. I like a combination for variety.
I did the 2m (3k) easy run on the Sunday and found it quite hard to slow down at first. I really had to put the effort in for the first k but managed 7:21, 7:54 & 7:49. I have set my watch to give audio prompts on average pace every 2 minuets. It's quite handy and stops me gazing at my watch all the time, my eyes aren't as good as they used to be...
I'm planning to do tomorrows easy run during lunchtime at work so not so bad.
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- How was week ten for you?
During the week was fine but I didn't finish the long run, found it tough going in the heat and a couple of niggles. I think I'll try to find a flatter route for this weekends long run and get out before the sun.
- Write down your progress - where have you come from as a runner since starting this plan?
Learned a lot more about gels and hydration. Pacing seems to be a bit easier now, or at least I don't find myself having to adjust as much as I did at the start. Bit of mental fortitude as well on the long runs that I didn't have before.
- What are the small/big changes that you need to make in the coming few weeks BEFORE the taper.
I normally use the long run as an excuse to eat muck, proper diet from here would be a good thing.
- What are the things that you NEED to do in the coming 3-4 long runs to better prep for DCM?
Keep the pace similar to what it will be on the day, nice and easy.Make sure to wear the same kit as I'll be wearing on the day to make sure it's what I'll go with. Gym sessions for my upper back as well as my achilles along the way will hopefully see me to the start line
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- How was week ten for you?
Already posted an update, but in summary tough on tired legs, but good!
- Write down your progress - where have you come from as a runner since starting this plan?
I've definitely embraced the slower pace running and I'm so much fitter than I was.
Like when did 13K runs become just a middle of the week thing thats no big deal? At the start of the year 5k was the longest run I could do, but to answer this question more specifically, 18K was the longest run I did in Half marathon training so its not even too far from that
There has been a few occasions 10km+ into a run and I pass someone and I can say "good morning" or whatever and I realise that I'm perfectly fine. I'm not the lightest I've ever been in my adult life (even by a bit) but I am definitely the fittest I've ever been.
- What are the small/big changes that you need to make in the coming few weeks BEFORE the taper.
At the rate the days are getting shorter, probably need to get run lighting sorted! I went for a run this morning at 6:30 and there wont be many more days that I can do that without a light. Our long runs are usually a bit later, but maybe by October we'll have the same issues. I have a run belt with a light that works great, but it doesn't have any storage for anything , so no where to put water or gels etc. I may have to double belt!
Generally pretty happy with how things are going at the moment. Need to keep on top of getting enough sleep.
- What are the things that you NEED to do in the coming 3-4 long runs to better prep for DCM?
I need to break in my runners I'll be using for the marathon. I want to do at least one of the 20 milers in them. I'm not worried about them since they are the same make and model as my current runners, but just to make sure they are ok. Used them for a short run this week and they feel fine.
I also need really do a trial run of getting up super early (If i'm traveling up) and eating what i'm going to eat etc. I also need to not eat Jaffa cakes that people leave out with the water if I don't plan to do it during the race :D
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@Louis 2018 great stuff from you, keeping to the plan and the slow running has really sunk in ;-)
@Sunny Dayz you knew a tough couple of weeks were coming up, we all have them. Well done so getting in the mileage that you did and getting the long run in. If you'd another 1k in you then you have another 10k in you when you're on the marathon with thousands of people cheering you on and all the other runners around you encouraging you along, it'll be fine on the day :-)
@kevinfkennedy it's never too late to learn a good lesson ;-) Just keep it easy, really easy, look after the body as best you can and keep getting out and those long runs completed. Taking it slow will get you to the start line. Start practising now with the gels etc on your long runs and go to bed early!!
@Clarecarrick ah no but you've handled it correctly, got over it and are now feeling better and up for it. That is a great learning curve for you, one week of little running is much better than 2 weeks out if you'd managed your sickness poorly. good luck with PM effort
@T-Bird nice to see you're using the technology to help you slow down, whatever works keep doing it. You still have a bit of recovery to do so what ever you need to do to keep it easy then keep at it, walk breaks are fine too if you need them.
@nullObjects I hear you, it was a struggle in the heat. If you can get out earlier it does help, should have headed that advice myself! That mental fortitude will help you immensely, trust me you'll rely on it on the day and you'll know you have a reserve to keep going and getting it done.
@witnessmenow you've had some journey alright! It is amazing isn't it when a mid week 13k is absolutely nothing at all to you. I remember the first time I went home during my c25k and told everyone I had run 3k without stopping, I was amazed at myself. It is some achievement getting yourself to here so be very proud of yourself and keep it up, we're nearly there. You could look at a head torch, I got one on amazon, it's like a band and it's bright as ***k. You can't be missed. It's very very very ugly but safely first on those dark roads in the dark
Best of luck this week everyone, keep it up, you're all doing great. By the end of this month you'll be easing into gentle 20k runs and tapering down so just a few more weeks and then it's just managing our way to race day.
Post edited by MisterJinx on7 -
Week 10
- How was week ten for you?
Terrible. After writing about how much I enjoyed running last week, I went out for my Tuesday run and noticed a pain in my left hip as I took every step. Knowing I had the 19mile run on Saturday, I rested until Friday evening and tried it again. Unfortunately, it was just as bad so I have had to rest again since. I am trying it again tonight for a small run, and I have a physio booked in for Thursday. As the pain recovery is quick then I am thinking it probably isn't anything major and rest may help heal. But I don't want to miss any more time over these crucial weeks.
I will answer the other questions when I am in a better more positive mood .... but fingers crossed all is OK.
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Week 10 Update - 59km on the nose.
This week was the tail end of my holiday. Got out for a run on Tuesday on the beach and we headed home Wednesday. Not getting home til early evening and needing to do a ton of prep for first day of school I didn't get the session done. Got out on Thurs to do it instead - it rained for the whole thing which was fine but I got a bad chafe near the groin area from the wet conditions. Friday was recovery run and Saturday was the LSR. For the LSR I headed out early (got going just shy of 7am). I did a checklist the night before so just grabbed my bag and was off. I also mapped out my route on the On The Go planner the night before. I was in a negative mindset a bit starting out - just tiredness and the fact I missed the previous LSR, I really didnt think I'd get through it. I took 4 gels in total, taking the first one at 38 mins into the run as I felt sluggish - didn't get a good sleep as neighbour was having a party so felt I needed an early boost - it did the trick. Tried 4 different brands - preference was Maurten due to lack of flavour and stable consistency (reminded me of wall paper paste). I took 2 x 250ml water bottles - could've drank more (Saturday was warm) and 12 jellies. I got distracted in Castletown by the Parkrun and took a wrong turn which got me a bit lost and would have added to my route, however I made sure I still finished at 31km as planned and walked about 1.5km to my car - which was grand. Felt if a gun was put to my head I could've done another 10km. I mean I was quite tired but if someone dared me to finish out to marathon distance I could've done it. So I'm happy with fitness level all in all. Haven't been great at the foam rolling so starting to make a habit of it again.
Another crazy week here in that we had a death in the family. An elderly relative not too close to me but still need to attend removal and funeral etc. so might need to re-jig my run plan around that. Feeling like it's Eat Run Sleep Repeat at the moment, for sure, and fitting everything else around it!
I won't answer @MisterJinx questions now as they are excellent ones that require some pondering and a not so tired brain as I'm not long in from a run.
Have a good Week 11 everyone, welcome to our newcomers and sorry to hear that some injuries/strains are emerging for some. Pain in the butt!
Post edited by MiniMonstera on7 -
I meant to add that I wore my decathlon shorts with the built in numerous pockets. They were grand but when packed with two full water bottles (and all the other stuff) there was a bit of rub on my lower back that caused intense itching - not painful but very distracting. This week I'll wear one or both waters at the front. Any and all carrying tips welcome. I may still use the decathlon running belt and will certainly practice it on a long run (I stretched it out a bit by straddling it on two legs of a dining chair - as I couldn't bear how tight it was on me).
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I'm not 100% sure what I want to do regarding belts and carrying stuff either.
Here is what I need to carry:
- 6 gels
- My phone (can possible get away without this as I could use my watch for music, but my wife likes the reassurance of garmin live track)
- pre mixed electrolytes (high5 zero tab)
And then the following are things I would like to bring
- Small tub of vaseline - I've found this useful to have on longer runs if something starts chaffing that I wasn't expecting (although I often don't notice it til after the run)
- Plasters/Nipple guards - again if something goes wrong, These are small so aren't an issue bringing.
- Some form of snack (jellies probably)
- Probably a electrolyte tab to mix more electrolytes.
The belt I linked to earlier from amazon is still probably the front runner, but despite being quite bulky it can only carry ~400ml of liquid, while one soft flask bottle can carry 500ml. It probably doesn't have room for 6 gels either. I have carried all of the above with 4 gels with it on long runs, so I'll probably be able to carry the other gels in a pocket or something. I have been thinking about attaching them to my hat somehow either :D
A friend lent me their old belt that has gel holders on the strap, but the pouch isn't big enough for my phone.
While the belt with the bottles attached to it doesn't carry as much as a soft flask, I do find it them much more convenient to get and put back, sometimes I find putting the soft flask back into the shorts pouch a little awkward.
Can you return the belt and get a larger one @MiniMonstera ? If your already finding it uncomfortable I can only imagine how it will feel 4 hours in! I think one thing to bare in mind too if its just water you are carrying, that the water stops are fairly often on the actual day, so you probably don't need to bring two bottles, one will probably get you between the stops. Doesn't really help for the Long runs now though, especially while its warm!
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I use a brand of belt called the Spibelt. Got it on Amazon ~25eu. I was ‘influenced’ but it was a great buy. Really comfy, doesn’t move, has loops for gels, fine size pocket for phone and other bits. Mine doesn’t have a water holder .. I’m relying on water they supply on the day .. but they might have a version that does.
Also the under armour speed pocket shorts are good … loads of pockets. Haven’t chafed (yet!!).
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I have used a Flipbelt for every marathon so far with the exception of Dublin last year when I used the Decathlon one as changed strategy and didn’t use gels. Anyway, I’d always have my phone in the flipbelt, possibly 7 gels, electrolyte tablets etc. A good tip there is to cut them in half and put them into those little clear buttons bags that come attached to new clothes.
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I have the Decathlon shorts with pockets but I find some of the materials irritating. I have since found a great pair Mizuno Multi Pocket shorts. I find them great and don't really need a belt with them. Good offer here on Zalando. I have 2 pairs with built in shorts and 1 without. I have a good few belts and packs and found a great RFID bum bag from Mountain Warehouse to be great for extra gels and keys (I can see a picture of it on their site but the link does not work). I also use 10l trail running bag from Decathlon for LSRs, Its handy if I want to carry a drink bladder and it also has a good few pockets for gels and stuff at the front. Finally I find the underwear from Runderwear to be the best so far.
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You'll need a 10kg bag!! Personally I find extra weight to be particularly annoying and it gets increasingly so as the miles go on....
6 gels...bring in belt
Phone...leave at home
Music...no way, listen and take in the support on the course.
Jellies...you will be handed loads from kind Dubliners lining the roads
Pre mixed drinks...no, bring the tablets in little plastic button bags and drop them in the water station bottles.
Vaseline, nipple guards...no need. Lash on the Body Glide before you start and you shouldn't have a problem..
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You are carrying a lot. I assume this is for the marathon itself rather than a training run?
Can your wife meet you half way?
What I carry with me is 2 gel packs and 2 McDonalds salt sachets. At half way point the support team gives me 2 bananas which are eaten immediately and another 2 or 3 gel packs replacing the ones that were used earlier. Never bother with the phone. There is tracking available from the organisers where people can see your progress every 10k.
Re nipple guards - you should be ok unless you normally have issues. Generally if I wear a tried and tested t shirt on race day I have no problems.
I would recommend carry as little as possible
Post edited by Pawwed Rig on3 -
+1 to this 👆️ I had typed a similar reply @witnessmenow . Another option is to have someone out on the course with those extra bits. You won't need them but it's nice to know they are there in case. Your wife can track you on the race tracker. You 100% don't need music on marathon day! If any of ye go down that route you will be missing out on so much!! And on that note, I don't know if it's been mentioned here already but if you can, get your name printed on whatever t-shirt/singlet you're wearing on race day!!
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A backpack, now that's a good idea! Ah it's not that bad 😅, probably about 1.5kg at a guess
Re music, my plan is to see how it goes without but I definitely want to have the option of music as a distraction if it's needed. I'm not sure I can trust my own thoughts 4 hours into a marathon
Re jellies, I don't have an issue taking something from someone other than the "nothing new on race day" advise. Maybe if we could just standardize the jellies that these kind strangers are handing out I could practice trying them 😅
Re water/tabs, I like to drink a small bit regularly so if I used the on course water with tabs I'd still be carrying it with me, except in my hand rather than in my belt and out of my way.
Body glide doesn't seem to work for me, or at least when it comes to nipple chaffing anyways. Even on runs as short as 13k it has spectacularly failed me. So I'm using nipple guards for the last few weeks and so far it's working. I won't have ran for 4-5 hours with them so not fully sure if they'll last the distance, but a spare set of these are tiny so no issues bringing them
The Vaseline could be surplus to requirements alright, I don't expect to have anywhere chaffing on the day but again I'll have never ran for 4 or 5 hours. The tub is the little lip balm style one, so not exactly huge.
Yeah this is for the race itself
Yeah my wife is planning to attend alright and had similar thoughts, but logistically it might be difficult. Neither of us know Dublin super well or exactly what to expect for navigating around as a spectator. She'll also have our two kids with her, one who is not the best with the toilets so I think it might be stressful for her to be in a certain place at a certain time. There are a couple of other people who are planning to attend so they might be options either!
I'll be over an hour between 10ks, my wife seems quite worried about the horror stories of people collapsing or whatever so it would be peace of mind for her. Also makes it easier to know exactly when I'm going to be passing
I must just have sensitive ones so as I haven't found a top that I don't have an issue with over 10k, it's definitely a problem for me. As mentioned above the nipple guards are working well though.
Yeah it does seem a lot, I am a worrier by nature so I guess I just need to strike a balance of bringing what will keep my mind at ease that I'm prepared for whatever comes up and what is physically comfortable for me to carry! Like losing 500g of weight of water is all well and good, but the benifits may be out weighed by the negative of not feeling fully prepared.
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Just on headphones - I think you will miss out on a lot in Dublin wearing them. One of the best things about Dublin is the crowds. You will be amazed how much a noisy crowd helps get you around. I wouldn't be tuning that out.
Most of the stranger jellies are haribo
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For the men here anyway another option is cut off a small square of Kinesio tape for the nipples, works aswell as anything else I have tried - a little waxing afterwards then too on removal 🙄
I agree with a few comments above - Less is best for carrying. The fact that DCM still has bottles should be taken advantage off by just carrying your electrolyte tablet as opposed to full drink IMO.
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Thanks everyone for all the tips.😀
Can I ask, why is there a need to bring zero tabs? I'm taking 1 to 2 of these per day for some time now so I feel I'll be well "electolyted" for the day itself. Is it necessary to take these during the race? The thoughts of carrying tabs and disolving them at water stations doesn't appeal to me at all. Would ensuring my water bottles were a zero tab mix suffice?
I don't like the idea of a jacket or any restriction on the upper body, the bra is bad enough. And can we all just agree absolute yuck to the term 'water bladder', I shudder very time. 😂😂😂
@witnessmenow I may size up on the belt. My husband's is a size 2 and he said his stretched a bit so I'm hoping that will work. I have a lot of belly fat in the area and loose skin from 4 babies that gets easily irritated, plus a thrice opened c-section scar that can also get irritated with rubbing or pressure, so the belt situation is my biggest challenge at the moment. That said, last Saturday was grand, aside from the initial intense back itching. I carried 6 gels, my phone, key fob, 12 jellies, 2 x 250ml water, tissues. I hear you on the phone @skyblue46 buy I'm bringing mine. I'd bring it over water! I need to know I can immediately contact husb if anything goes wrong I definitely wont be doing music but can understand why some would want / need it, I really use music / pods to ease boredom on solo runs and I think the marathon will be anything but.
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I'd fully agree here with previous advice that less is better on the day but I can understand it's nerve wrecking planning your 1st marathon. All I carried for my 1st & those after was my gels, electrolyte tabs to pop in the bottles of water supplied & a 20euro note (this was just incase) Luckily I have never needed to use it🤣 As someone who loves her earphones I can defo say you don't need them at all for the marathon! The people supporting, the people running, the music blaring along the course it's all brilliant & you will defo want to soak that all up! I'd also vouch for getting your name on your top, it's amazing hearing people call your name especially when you need a pick me up!
Well done to all on your training so far! This is the tough, tiring part so keep going & keep your goal in mind, you are almost there😉😊
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I'll share what I done last year (boards novice) and what my plan is for this based upon what I learned.
I wore a Flipbelt (zipped version for extra security) and in it I had 7 gels, a phone, and a bunch of zero tabs split in half, wrapped in tin foil. I didn't carry any water. The belt felt like it had a lot in it, but it was never uncomfortable and I never thought about it. There was also plenty of room so I could have fit in more gear if I needed. (btw: I love the Flipbelt because I use it when travelling or if I am just out and about without pockets for my phone/wallet)
I also wore Shokz earphones so I could absorb the atmosphere but also put on some background music if I wanted it. I used BodyGlide and Vaseline.
One problem was the zero tabs. Mixing them in the bottle on the go was a real pain and I think I gave up after a couple. It was too fidgety to unwrap and open a bottle without spilling it.
I had another problem in that once I got past Roebuck, I was gasping for water, but all they had was cups of Lucozade Sport. I struggled to get it into me because it just felt syrupy and too sweet, which I guess was from the accumulated gels taken before. By the time I got to the next water station I had a bad stitch and not feeling good. The other minor issue was that I missed the first water station as I intended to sip water at every one.
This year, I will still wear the same belt with 7 gels and bring the phone. However, I will definitely leave the headphones at home. The only time I found them handy was receiving a call from my wife telling me where she was waiting for me. I wondered as well if by wearing earphones, other runners would be less inclined to chat to you as they may think you're listing to something and won't hear them. It really is the constant encouragement we give each other that will really help on the day. Oh, and I don't know how many times I seen people drop an earbud in a race and stopping to pick it up, causing others to jump out of the way.
I also started using SaltStick Fastchews as they can be taken without water. Plan is to use these instead of tabs. I've also switched to using nipple protectors this year and will use them on the day itself, as well as BodyGlide and Vaseline (for different parts of the body).
I know some will think they will need to bring "stuff" just in case, but you almost certainly won't need them. I remember fretting at last years Dublin half when I saw a guy with a large tub of vaseline and I remembered I forgot mine. I didn't know what I was going to do, but in the end, it made no difference.
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I also agree with Lainey and Lambay above, less is better, it's just more comfortable. I carried 6 gels and some chews in a Decathlon belt. My comfort blanket items were some tissue, a couple of heart burn tablets and I had a small handkerchief. I didn't carry any water, phone or electrolyte tabs. There was plenty of water on the course which could be carried which was brilliant and much easier to handle than the cups. The decalthon belt works well for me but my wife doesn't like hers and is trying out a few other options.
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Not sure if this one was mentioned before but you can quite a few gels in these shorts and spread them around front, back and side easily for even distribution if folk don't fancy a belt. I just carry gels and few chews too. Had the electrolyte tab as a spare incase I missed my bottle handover from my other half on route.
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Interesting to read all the posts about carrying water, gels etc and would definitely agree that less is better. FWIW I purchased one of the belts from Decathlon (link below) and find it really good. I have used it for long runs with 3/4 gels and 2 soft flasks (250ml also purchased in Decathlon). When I first bought the belt I tried it out on my shorter runs to get used to it and to be honest I barely notice that it is on me. Intention will be to carry gels, zero tabs and water on the day of the marathon, no phone, ear pods, keys or anything else just gels, water and a few electrolyte tabs. If you use this approach for LSR over next few weeks you would be fine on marathon day. Will also be good practice on day of Dublin half marathon.
As mentioned already I will also use each water station to stay fuelled and have the flasks in reserve between stations when the big miles hit.
Personally not a fan of the shorts that have numerous pockets as like to keep my legs light as possible but understand it works for some.
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The Ref Mentioned above
"I had another problem in that once I got past Roebuck, I was gasping for water, but all they had was cups of Lucozade Sport. I struggled to get it into me because it just felt syrupy and too sweet, which I guess was from the accumulated gels taken before. By the time I got to the next water station I had a bad stitch and not feeling good. "
I'm not sure if this has been noted by the organisers for this year but the last 2 editions of DCM they seemed to run out of water at this station. It may not be any harm to hold onto your bottle from previous water station or alternatively if you have family/friends support, they could be stationed around here. Roebuck Road is quiet for supporters until you reach the crest of the hill at Fosters where there is huge support(but more chance of missing handover).
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I took a hydration pack for DCM in 2019 and it was overkill. Keep it as light as possible. Running belts or shorts with pockets will have more than enough space for the essentials. You can leave your phone with the bag you check in at the start. Security is really good at DCM so there is nobody going through your bag etc. The finish line in addition to the medal/t-shirt funnel is really not the place for photos or phone calls as people are coming in behind all the time. Keep moving and get to your bag to get in contact with loved ones and to have a stranger snap a photo of you with your medal.
For your final long runs, plan your route with some shops along the route. If you need water, pop in and grab a bottle as needed. Don't worry about the drop off in pace. This will happen during DCM too as the water stops tend to be busy. Plenty of time left between now and race day to adjust and fine tune your race day prep.
I agree 100% with what has been said on earphones. Soak up the amostphere. The crowd are incedible. Give them a wave, thumdups, high five etc. Talk to the other runners too, particularly in the latter stages when things may be getting tough. Encourage them too. Especially those who are dressed up in novelty gear (Scuba guy in 2019 and army guy in 2022 are two of my favourites) who will likely be suffering more than anyone else to raise funds/awareness for charities.
The official live tracker is more than sufficient for family/friends tracking you. They can have notifications on their phone ping when you pass a timing mat. Being out of reach of your phone for 3-5 hours is not too much to ask. Focus on running, not on having your phone with you.
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Any tips for the lsr in the heat? 🥵 Heading out in about 2 hours (couldn’t get any earlier cos of school 🥹). Absolutely dreading it!!! 😫😫.
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