2024 DCM Mentored Novices Thread

If you are close to Tallaght AC, they have 3 Pilates classes on every Wednesday evening. If you need more details drop me a DM or anyone else for that matter.

Can you explain what you mean by very long run? Was it just the amount of time running, or more the prolonged effort to run the pace you were doing?

You mentioned in your earlier post that you managed a 10mile in 83 mins. As an aside, that was about 3 mins quicker than I was doing in Spring 2022 and I went on to finish in 4:11 after a poor last 10k (very poor last 5k). So, sub 4 is certainly realistic with a solid training plan (btw: I followed the boards plan and think it is fantastic).

Your pace on your 13k was 5:14/km. That's just 5 seconds per km slower than your 10mile pace that you said you needed a few months off to recover. (Pfitzinger has 5:14 as a tempo pace based in your 10 mile time).

As the others have said, you really do need to slow down. Training for a marathon is grueling and you do need to run most of your runs (80%+) at an easy pace or you'll be mentally and physically worn out if not injured. It's likely your easy pace would be about 5:50-6:20 per km, but that depends on a number of things. These runs shouldn't feel challenging, unless you are doing a long run when you get towards the end part.

For me, my easy pace is when I can breath at will only through my nose. Another measure is 3x3 breathing - 3 steps while breathing in and 3 steps while breathing out, consistently.

You need to understand that training for a marathon requires a lot of easy running to allow your body to adapt. Due to the volume of running in the training block, the more stress that comes from a too-quick pace, the less opportunity your body has to recover and become stronger. Have a quick google for supercompensation and look at the images - it will show you how your body will get stronger and be able to run further.

Finished my first week back running. Ended up doing 2 5k's and a 6k.

Found it a lot tougher than expected. I thought I would have kept some fitness since last running in April but looks like I'm back square one. Because of this I'm downgrading expectations and have changed plans from Runna to Hal Higdon's novice plan.

Next week will be similar with an longer run at the weekend before the plan kicks off the following week.

If anyone is on Strava and wants to connect

https://strava.app.link/8iQw6CchsKb

@TheRef Thanks a million for the detailed response and the links nod towards 'supercompensation'. That's a new one on me but makes alot of sense.

I should caveat all of this with the fact that I'm on a Runna plan for the Clontarf Half on the 6th July. The 13 km run was paced with 3k at a comfortable pace, 3k at 5.20, 2k at 5.05, 3k at 5.20, and finishing with 2k at 5m. It's the last 2k that was 'challenging'. Despite it being a long run, I do feel I have a bit in the tank if I hold back. Following on from my other post I'll be happy to get myself on a marathon specific plan and slow it down. Perhaps that's an approach for the Half in July aswell so as to not fatigue myself too much before going into a marathon plan.

I do wonder about the Runna plan at times. I find it really pushes me hard on the interval sessions etc did someone mention a boards specific plan? Does it get posted?

Treated myself to a sports massage last night in the hope of keeping any niggles at bay. Walking around like a new born giraffe this morning, feels great but the extra looseness will take some getting used to

Doing a 20 miler three weeks out is a staple of more advanced plans. If your going to do it -keep it easy, hydrate properly and practice your nutrition.

On the flip side- if your easy pace has you over three hours for this distance dont do it.

Well, this is weird.

I haven't been on boards in aaaaaaaaaaaages but today I stumbled upon a thread and ended up here.

Back in 2009, I was in the original mentored group and still look back on it with fond memories.

It's crazy that the thread is still there, it's like going back in time to meet a much younger me.

Even though I never met anyone from the group, the sense of camaraderie was strong with the regular check ins keeping us accountable.

I think I ran 4h6 for my first marathon and it was HELL.

But it did instill a love of running since (been close to sub 3 a few times, I'll get there!).

Anyway, enjoy the process, it's hard to believe but you'll look back on the training as the best part.

The marathon itself is just a lap of honour.

And forget about pace, it's all about time on feet.

Good luck all.

Anyone doing a 4:30 marathon would be doing 3 hour runs a couple of times. The key to these 3/4 is keep to your training plan and not get caught up. Just think of it as a lsr where someone will hand you some water and company to run with. But don’t run it at MP as people have left their marathon in a 3/4 race.

Find a good sports massage therapist and for all the massage guns are they don’t replace that person getting their thumb or needles in to get that knot what a gun might not. A lot of them will already have spots taken up already as people book in advance.

Anyone have a Link to the boards plan?

The above Link just brings me to Hal Higdon.