2024 DCM Mentored Novices Thread

Trampas · 29-06-2024 9:11am

https://www.boards.ie/discussion/comment/122316548#Comment_122316548

Dynamic warm up if you want to do anything. I always start any run easy for the first km or 2. Even on easy runs (long or short) I be a good 15 seconds a km slower than my intended pace as I use it to warm up the muscles and get the hr under control. Remember easy is easy and don’t worry on hitting the pace number. I look at it as a 30 second range. So if your easy run is 7 min kms then 6:50-7:20 is fine as going downhill you might go a little faster and flat you might be 7:05 but nothing to be stressing about.

SimpleDimple · 29-06-2024 12:07pm

thanks all!

mossiepark · 29-06-2024 11:04pm

As the Long runs build over the next number weeks, I'd like to hear your thoughts on nutrition / hydration during these runs. At what time / distance is carrying water or gels recommended and is there any vests or belts you'd recommend?

Thanks

MisterJinx · 30-06-2024 12:46am

https://www.boards.ie/discussion/comment/122319711#Comment_122319711

Absolutely, @Sunny Dayz will share loads of this information as we go. You don't need to worry about it at the moment, the runs at this point shouldn't need to have have any nutrition but maybe a little water with you if you feel like it.

marathon2022 · 30-06-2024 9:40am

https://www.boards.ie/discussion/comment/122319711#Comment_122319711

Hey, hope your keeping well. If I read it correctly your on the tail end of a half plan prior to dropping into a marathon plan? Not a bad thing, what is your current schedule/distance/days etc?

Pre, during and post run hydration is very important. I would say always bring water on your long runs and try not to wait till your really thirsty, its a bit late then and wont help with recovery, if the weather heats up get some electrolytes. Your hydration levels will be very personal and determined by fitness, diet and sleep. Usually in the early part of the running adventure people feel they need more(that's you I assume) as your body adapts.

Nutrition while running is an art as well and once you get to 14-16 miles you should start practicing with gels, bring one or two, figure out what your stomach can handle, opening and holding them, I like to take mine slow over about 500 meters with sips of water, even with hydrogels.

Get a good belt, I have the one linked below a few years with thousands of miles and a few Marathons to its name, holds soft bottles , gels, phone keys whatever.

https://www.decathlon.ie/p/333176-94126-hydration-flask-carrying-running-belt-black.html

My novice year was 2019 and I was also dreaming of a sub 4(finish in 3.59.22 finish time).

https://www.boards.ie/discussion/2057991515/my-first-marathon-and-first-log-log

To get there I used the boards plan and advice from the mentors thread. 4 hour Marathon pace is 9:09 minutes per mile, or 5:41 minutes per kilometer.

Your long runs should be no faster than 9.45- try for 10.00 per mile or 6.15/KM and learn to run slow, then slow it down even further.

The guys around here are a fountain of knowledge, ask anything

witnessmenow · 30-06-2024 12:32pm

https://www.boards.ie/discussion/comment/122320380#Comment_122320380

Personally I think gels should be coming earlier than that. 14 - 16 miles at an easy pace for me at least is over 2 and half hours of running.

I'd start considering them at runs over an hour and half. Maybe I wouldn't need them on the shorter end of that but no harm having one. Plus there are so many flavours/brands etc that you may have to try a few so no harm narrowing some of that down before you really need to start using them.

But definitely as mentioned, it's an art. Like I've learned anything over 3 gels is a bit of a struggle for me so this year I'm experimenting with getting carbs from other ways

I'm a heavier runner and I definitely seems to need more fuel than others. I ran a 10 mile race yesterday and had 2 gels and probably just over a gels worth of carbs from sweets and carb mixed drink. There were plenty there yesterday with no gels with them! But I had a big improvement over my 10 mile time from 5 or 6 weeks ago so it seemed to work well for me.

marathon2022 · 30-06-2024 12:57pm

https://www.boards.ie/discussion/comment/122320848#Comment_122320848

Have you tried the Maurten 160/320 drink mix yet? If you feel you cant get over an hour and a half on easy runs without in- run carbs, have one in the hour pre run and see how you feel.

If your running in the morning another recommendation would be to try and eat clean the night before, keep it simple, whole meal pasta/rice even some spuds, go easy or avoid red meat, alcohol, fatty highly processed foods like crisps, cake and biscuits. If your running in the evening just use the above advice at lunch.

From my personal experience I find taking gels during long tempo runs to be advantageous simply to stop the post run over grazing, love the biscuits I do.

Hope you can figure out your best way, its an ever changing target during waves of changing fitness and experience.

AlmightyCushion · 30-06-2024 1:06pm

I bring fuel and water on anything over 20k or 2 hours. I find I'm alright without until that sort of distance/time. As the weather heats up I might start bringing them on runs shorter than that but for now that is working for me.

comanche_cor · 30-06-2024 8:08pm

While on the subject anyone have any recommendations for any non caffeinated gels?

brick tamland · 30-06-2024 8:29pm

https://www.boards.ie/discussion/comment/122322984#Comment_122322984

Go to a running shop and buy 1 or 2 of a few different brands and see what works for you.

I like the high 5 aqua ones as I find them easy to take but see what your stomach agrees with.

AlmightyCushion · 30-06-2024 8:31pm

https://www.boards.ie/discussion/comment/122322984#Comment_122322984

The Maurten ones are bent to be great. I've had a load of people recommend them to me. I'm gonna try them out some day.

marathon2022 · 30-06-2024 8:35pm

https://www.boards.ie/discussion/comment/122322984#Comment_122322984

During training I mainly use the Decathlon brand(€1.50 each when buying 4) and splash out on Maurten 100s(€3.75 each when buying 12)closer to and during raceday.

https://www.decathlon.ie/p/172937-195765-energy-gel-4x32-g-raspberry.html

https://www.maurten.com/products/gel-100-box

mossiepark · 30-06-2024 9:02pm

@marathon2022 Thanks a million for the comprehensive reply. That's exactly the advise I was after and will get out to Decathlon this week and try the belt you recommended.

So, I'm currently on track to complete the Clontarf Half next Saturday after doing a Runna plan. I've stuck rigidly to the plan and thankfully avoided injuries. Recently introduced some mobility work 1 day a week to complement my 4 days of running. This week I ran 38km including 8k tempo on Monday, 13k long run on Wednesday (this was a disaster as I was abroad and ran / walked it in 29 degree heat 🥵), 9k easy run Friday and an 8k interval today.

Runna has recommended I look to run next week at 5.10 pace but I'm given serious thought to running a PMP to see how I feel after 21k. Any thoughts on that approach? This would be 5.41/km pace to break 4 hrs. Obviously, I could just go out and give it socks aswell but I am worried that approach may lead to an early burn out before jumping on the 16 week marathon plan.

Also, interesting to read that my slow runs should be at 6.15/km pace. I'm struggling to slow it down but I am getting better.

Sunny Dayz · 30-06-2024 9:12pm

Evening all.

Before I post up the plan for Week 2, it would be great if each novice could do a wee self appraisal of how week 1 went for you. Please try and be as honest as you can – nobody is here to judge you. Don’t just write I did 3 x 5km and 10 mile – fill us in on it – how did it go, how did it feel, what worked, what didn’t work. It will be handy first of all for your mentor and others reading here to get a sense of how you are getting on but also for yourself to really reflect on how your week’s training has gone.

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

Did you run the easy runs at an appropriate pace?

Hopefully you all got in most if not all of the required runs and you kept the paces appropriate, ie not too fast. You can't cheat with the marathon and it takes no prisoners - if you take a half-assed approach to the training and it will bite you in the backside come the big day. Nobody else can do the training for your marathon except you.

So onto Week 2, and here’s what’s instore for the week ahead:

7m = 11.25km; 10m = 16km

This week sees the Boards plan feature the first PMP (Planned Marathon Pace) run! This is an opportunity to run a little bit faster than your easy pace but please do try to be realistic and conservative when picking your PMP. The table below indicates roughly the marathon pace (in km and in miles) required for the various target times at 15 minute intervals:

Marathon | Pace/km | Pace/mi

3:30 | 5:00 | 8:00

3:45 | 5:20 | 8:35

4:00 | 5:40 | 9:10

4:15 | 6:00| 9:45

4:30 | 6:20 | 10:20

4:45 | 6:40 | 10:50

5:00 | 7:00 | 11:25

5:15 | 7:20 | 12:00

5:30 | 7:40 | 12:35

5:45 | 8:00 | 13:05

6:00 | 8:20 | 13:40

The warm up and cool down can be done at your easy pace, which at least 45-60 seconds per mile slower than PMP

We know it’s very early on in the marathon training but even if you have a rough and somewhat realistic idea what you are aiming for. A very rough way to calculate predicted marathon time is (Half marathon time x 2) + 20 mins. This will give you an idea if you are say closer to 4 hour or 5 hour. We aren’t going to hold you to this pace, as the weeks go on you’ll get a better idea of your own PMP and can adjust.

Best of luck to everyone for the week ahead and I look forward to hearing how week 1 went.

edit to add : if you are following Runna or any other plan - can you let us know what did for the week just passed and what the plan prescribes for you for the coming week. That way we have an idea what you’re at and can advise you if needs be.

marathon2022 · 30-06-2024 9:36pm

https://www.boards.ie/discussion/comment/122323286#Comment_122323286

I would be interested to hear what's on the runna schedule for this week?

mossiepark · 30-06-2024 9:42pm

https://www.boards.ie/discussion/comment/122323484#Comment_122323484

Sure, I have a 6km easy run tomorrow followed by a race day practice on Wednesday consisting of 3km warm up at easy pace incorporating some 100m strides. Then 4 x 1km at half marathon race pace with 60 sec walking rest between each. A 1km cool down to finish.

No other runs until the HM on the Saturday

slingerz · 30-06-2024 9:42pm

have to say I think week 1 went good enough. Didn’t put me off staying going at least.

I think I didn’t realise the impact 3 days in a row would have on me, was well drained looking at the 3rd run. A consequence of such a low base coming into this training. The LSR on Saturday was good maybe felt a bit tired and dehydrated for the final 2/1.5KM of it but nothing outrageous.

Also did the runs without taking a walk break with the exception of a sheer hill about 6K into the LSR. Legs feel fatigued today for sure after it though

marathon2022 · 30-06-2024 10:04pm

https://www.boards.ie/discussion/comment/122323514#Comment_122323514

That looks pretty spot on, as for the pace. Both options are fine, the recovery from racing will be a little longer but no loss this early in the marathon plan.

comanche_cor · 01-07-2024 9:42am

Not sure of the level of detail is needed but decided to give the full fat version, happy to slim down in the future ;)

summary:

missed one S&C
did all runs according to Runna plan (planned 33.5k/completed 35.1k)
picked up a niggle (hip flexor & glut) - nothing serious atm, hoping I can work my way through it.
going on marathon pace table above what I have in my head of 5:27 may be a bit high

Monday:

S&C (morning) / Yoga class (evening)

Rushed through S&C a little, was under time pressure. Felt that the sets were not too demanding so used short rest periods. I under estimated what I was doing as felt some DOMS the next day!

Tuesday:

7k with 3k Tempo (2k warmup, 3k @ 5:05, 2k warmdown)

Was not feeling the motivation for this at all, bit of a miserable day and was trying to squeeze in on my lunch break. Ran the tempo pace a little fast @ 4:56. Ran a route I have not run in a long time, got a few PRs on strava, always nice to see.

Also cycled into work - 26k total.

Wednesday:

Yoga

Followed a Runna yoga class - was feeling a bit tight, but felt the yoga helped. Got out the foam roller for the first time in ages, what an instrument of torture :)

Thursday:

7.5k with 10x400 repeats(2.5k warmup, 5x400 @ 4:30, 5x400 @ 4:30, 1k warmdown)

Was very windy out - was going to do these on track, but decided to do these on an out and back course and not do too many repeats into the wind. Thought I would struggle to see all the repeats through at this pace but keep all intervals between 4:15 and 4:30 bar one which was uphill and doesn't count, so was happy with that! :)

Did unfortunately feel some niggles in right glut and hip flexor. Time to get out the foam roller more!

Friday:

Rest Day

Sat:

6k Easy

Did 1k followed with parkrun at St. Anne's.

Went out with the 30min pacer. Really enjoyed this run despite the rain. Stuck to 6:00k apart from a 500m kick to the line, couldn't help myself ;) For some reason was shattered on Saturday afternoon - possibly not a great week sleep wise.

Avg Pace: 5:53

Sun

13k Long Run

Plan called out for no faster than 5:50ks with the opportunity to do a faster 2nd half. Average pace was 4:47. I did 8-11k @ 5:25. Other paces were in around 5:50 mark.

Felt okay on this run - before I did my faster 3k felt like I would be able to go on for much longer. Was happy enough to finish up however when I did reach 13k. There probably was another few k in the tank, but was happy to finish.

Avg Pace 5:47

Next Week:

Am most likely going to skip S&C in order to give hip flexor and glute some rest and a chance to recover. Might end up juggling around some of the runs at the end of the week as going away for the weekend.

Mon: S&C

Tues: 7k -Tempo 1200s, 3x (1200 @ 4:55, 400 @ 6:10)

Wed: S&C

Thus: 6.5k Intervals K200s, 3x (1k @ 4:50, 200 @ 4:25, 90s walking rest)

Fri: Yoga

Sat: 6k Easy

Sun: 14k LR

rosenallis · 01-07-2024 10:04am

https://www.boards.ie/discussion/comment/122323354#Comment_122323354

Hey Sunny Dayz,

I am in week 4 this week of 20 week Runna plan. Going ok. Have a bit of problem in tendons when running, but doing lots of heel raises, etc so hopefully it eases off.

Week 3 was:

Tuesday - Tempo 2.8M. Thursday Intervals 3M, Friday 3.4M Easy Run, Sunday 6.8M Long Hilly. There's 2 x S&C and 1 x Yoga as well.

Got on fine. The intervals/ Tempo include about .6m warmup and cool down. And the easy and long runs are at a slow enough pace, so my only question really is if i'm running enough. When i see the Hal plans and 3 consecutive days and it just seems i'm doing less but it could be in my head!

Week 4 is planned:

Tuesday temp rolling 300s, 1.9M, Thursday Longer hill repears 2.3m, Friday easy run 2.8M, Sunday long run 4.3M, & 2 x S&C and 1x yoga. (it's calling this a deload week)

My other query is really that i don't have a clue what my marathon pace really is or what i should be aiming for!

Trampas · 01-07-2024 6:56pm

https://www.boards.ie/discussion/comment/122324594#Comment_122324594

You might need more s&c on glutes and do some stretches on glutes and hip flexors to release the knots.

If you’ve 6km you should stick to the plan and avoid the sprint finish. I know it’s just 6km and only 500m but you can undo a session by not following it

https://www.boards.ie/discussion/comment/122323522#Comment_122323522

take it easier if feeling tired. If dehydrated on 13km run look at your fluid consumption beforehand. Are you drinking enough without pouring fluids down. Soft flasks are great for bringing as they can be squeezed into a pocket and you can bring as little amount and with the recycling charge has made kids bottles less appealing

Sunny Dayz · 02-07-2024 9:45am

https://www.boards.ie/discussion/comment/122323514#Comment_122323514

Best of luck with the half marathon. Make sure to keep the easy runs easy this week. Otherwise this week plenty of sleep and hydrate well.

Sunny Dayz · 02-07-2024 9:49am

https://www.boards.ie/discussion/comment/122323522#Comment_122323522

Well done. You've had to take a bit more of a step up than others, it's normal that the body will feel a bit tired with an increase in activity but your body will adapt. Don't be afraid to move the schedule slightly to suit, perhaps slotting in a rest day between consecutive days of running. You've learned a lot this past week.

Sunny Dayz · 02-07-2024 9:54am

https://www.boards.ie/discussion/comment/122324594#Comment_122324594

a very comprehensive post! 😁

Look after that glute and hip flexor.

Sunny Dayz · 02-07-2024 10:09am

https://www.boards.ie/discussion/comment/122324670#Comment_122324670

Well done on your week. Make sure to get a little warm up done before your sessions and start off easy and build into it. Probably easy for me to say but don't worry about what the other plans are saying/doing. A phrase that is rolled out around here plenty of times "Trust the plan". Your Runna plan is designed to take you to the start and finish line of the marathon.

Lastly, don't worry or stress about what your marathon pace should be. Has your plan called for a run at marathon pace? My post on Sunday eve has a rough table with paces.

rosenallis · 02-07-2024 1:41pm

https://www.boards.ie/discussion/comment/122329210#Comment_122329210

Marathon pace - not yet. The reason I ask is because i don't really have a clue what paces i should be at/ would like to be at.

In Runna, I find that there's suggested times to run at during each of the session but find that these are a bit easier than I expected. e.g. tempo session run X metres at 9.30 but I can do it at 8.30 (sounds like a humblebrag, but is more of just a concern about whether I'm training hard enough!). As you say, Trust the Plan and maybe don't second guess the times!

Sunny Dayz · 05-07-2024 2:03pm

Hi Novices!

We have set up a Strava group for the DCM2024 novices. You are very welcome to join and from there myself and my assisting mentors will be able to see your training if you use Strava. You don't have to join but if you would like to you are very welcome and it can allow us to give you a bit of feedback on what we see. We would still encourage you to post here on the thread weekly - looking at your run on Strava might only give half the story, posting on the thread adds some context to your training

Please click the link below to request to join. You then will need to send me a private message on Boards with your real name (or whatever name you use on strava) in order to be accepted into the group. Please note that it is a private group and is for this year's novices only.

https://www.strava.com/clubs/1266640

Sunny Dayz · 05-07-2024 9:25pm

good luck to anyone running Clontarf half marathon tomorrow.

SimpleDimple · 06-07-2024 8:35am

Nice morning for it! I have a half next weekend, after which I’ll slip into either the boards or hal hig training plans.

SimpleDimple · 06-07-2024 11:44am

What are the thoughts on treadmill running? During the week it works better for me to get the slow runs in in the gym before work, so I’ll usually tip away on them at a 1% incline. I know the ideal would be to be doing them in the wild, I still get my long weekend runs in outdoors though.

marathon2022 · 06-07-2024 12:56pm

https://www.boards.ie/discussion/comment/122346429#Comment_122346429

Treadmill is fine, boredom is the only negative I know of

TheRef · 06-07-2024 2:41pm

https://www.boards.ie/discussion/comment/122346429#Comment_122346429

Aoife Clearly, the female winner of last year's Dublin half does half her running on the treadmill.

mossiepark · 06-07-2024 3:01pm

Half Marathon completed so now to concentrate on the 27th October.

Really enjoyed (most of) today. The first 18km were good and maintained my pace, with thanks due to 3 Castleknock runners who I paced myself off.

The run back in the coast was tough with a strong wind and the heat 🥵

I lost some time on the last 3km and had to walk for 100 metres. I was worried I wouldn't get going again with the tightness in my acheilles and calf but thankfully slow and steady got me over the finish line in 1.47.30

Sunny Dayz · 07-07-2024 6:24pm

Hi all!

It was good to see a few weekly training reports posted for week 1. I hope the last 7 days of running went well and that you are settling into your training plan. Those of you following the Boards plan had a go at a marathon paced run – hope it went well and gave you a rough idea of your paces.

Please do let us know how you got on with week 2. Well done to those who ran the Clontarf half marathon yesterday – do let us know how it went. Please answer the following questions in relation to week 2:

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

- Did you run the runs at an appropriate pace?

So looking ahead to this coming week – week 3, we have the first event in the Dublin race series - the Fingal 10k:

Best of luck to anyone racing the 10k or any other race this coming weekend. Give it a good bash and see how it goes. Much of marathon training is made up of easy runs and longs runs – it's nice to let loose and race a bit! If you are following the Boards plan I would suggest you take the Monday after the race (beginning of week 4) as a rest day as the mileage will be increasing that week.

For those not racing, this is your plan for week 3:

7m = 11.25km 10m = 16.1km

For those following the Boards plan, there’s another go at a planned marathon pace run mid week.

Thanks to those who joined the private Strava group – please note that this group is for 2024 novices only. If you haven’t let me know by DM your Boards name and real name – just so we can match up the people to the posts.

Good luck for the week ahead!!

Edit to add: those who raced Clontarf half at the weekend, take the easy runs easy this week.

comanche_cor · 08-07-2024 8:53am

Last Week: 34k

Needed to juggle things around this week but happy I got it done. Still have niggles when running, going to see physio.

Got all the runs done, and thought they were pretty much on pace.

Mon: S&C skipped, Yoga

Tues: 7k - 3x 1200@ tempo (4:55). Little fast on first interval (4:44) but paced better after that.

Wed: S&C morning, Yoga evening -

Thurs: 7.2k - K200 intervals (1k @ 4.50, 200m @ 4:25. Again fast for the first sprint, pace a little slow on last interval, but think that was GPS error

Fri: 14k Long Run (3.5k easy, 5.5 @ 5:40, 3.5 easy, 1.5 @ 5:40)

Sat: Rest

Sun: 6K easy

This week: 35k.

Strength | 5.5k Half Easy, Half Tempo | Strength | 7.5k - 1.5 warmup, (1k @ 4:50, 60s rest, 500m @ 4:35, 120s rest) x 3 | Mobility | 6k Easy | 16k Long

This week I am going to have to juggle some things around again. Am signed up for the Docklands 5k on Thursday, so will probably move my 5.5k workout to then and not race it (though part of me wants to). Probably going to have to swap the weekend runs around and do long run on Sat.

slingerz · 08-07-2024 10:47am

hey SunnyDayz the HHN1 plan is 3/3/2 this week on the drive should it be updated to 3/3/4?

slingerz · 08-07-2024 10:59am

followed the full HHN1 this week. Got the 3 runs in a row in. Have the say the 3rd one was tough. Long run on Saturday was ok had a bit of a break after just over 3 as I met my neighbour I haven’t seen in years only home from Adelaide but the full distance was covered by the end

Sunny Dayz · 08-07-2024 2:17pm

https://www.boards.ie/discussion/comment/122353879#Comment_122353879

Thanks yes you're right it should be 3/3/2 for those racing this coming weekend.

I've updated that there now - I think I was square eyed after looking at spreadsheets in work all afternoon.

Sunny Dayz · 08-07-2024 2:22pm

https://www.boards.ie/discussion/comment/122353487#Comment_122353487

A great week, well done. For the 5km on Thurs, either swap the Tues & Thurs sessions. Or instead of doing the Thurs session, just cover the distance - 1.5km warm up, 5km run, 1km cool down. Don't race the 5km on Thurs if you've your long run on Sat.

Sunny Dayz · 08-07-2024 2:24pm

https://www.boards.ie/discussion/comment/122353924#Comment_122353924

Well done. Don't worry about the short stops on a long run. I'd often have a short pause on a long run if I meet someone I know out for a run - what distance are ya doing, have you much left, the weather!

mossiepark · 08-07-2024 5:02pm

I had some pain in my knees after the HM on Saturday. Put it down to IT band and it left me by last night. Woke this morning and can barely walk with pain on the other side of the knee. Resting with ice and physio booked for later....not encouraging though. Here's hoping it's nothing serious 🤔

TheRef · 08-07-2024 6:12pm

Hopefully just temporary @mossiepark and the physio can help sort. I always think better for these things to happen earlier on so you have time to recover and learn from.

I've been guilty in the past of skipping S&C which can lead to weaknesses becoming problems down the road so I always advise folks to get a set of resistant bands and use them. Talk to the physio though and get their professional and expert opinion with any injury.

slingerz · 14-07-2024 6:22pm

week 3 done and I have to say it help tough. A lot of it self inflicted. Went overboard last weekend after the long run and felt it’s affects on Tuesdays run. Played golf Thursday before that days run and that was a struggle too. Feeling tired today after all the efforts and glad of the couple days break

mossiepark · 14-07-2024 8:32pm

A disappointing week for me with injury but happy to report no serious injury done and physio is happy to see me back running this week. I'll take it slow and see how it goes. I was very tempted to go out on Thursday but decided to stick to the advice.

My key takeaway is don't neglect S&C training. I'll be starting a plan from Tuesday and will incorporate it into my training weeks going forward 💪

Sunny Dayz · 14-07-2024 9:34pm

This week saw us pass the first landmark on the plans - the Fingal 10k. I see one Novice ran it this morning, well done. I also see a few other novices run events at the weekend, well done to you! It would be lovely if you could give us a little report as to how the race went, did it go as expected and if you learned anything from it?

The usual bit of homework: a quick self-assessment of how week 3 went for you:

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

- Did you run the runs at an appropriate pace?

- After three weeks, how do you feel your training is progressing?

So now we move onto week 4 and the plans are as follows:

13m = 21km (half marathon distance 13.1m/21.1km)

HHN1

Ok so this week sees your midweek run increase from three to four miles and you have a step back to six miles for the LSR. It’s funny how you are probably already thinking 6 miles/10km is short for a long run! Enjoy!

Boards Plan:

So this week will see you increase the Thursday easy run by one mile and the lsr will go up by three miles to 13. If you’re like me you’ll run 13.1! This week you will be introducing hill sprints to your training. I would usually aim to do these near the end of the run when the legs are a little tired but midway through your run is fine too. Some pointers

- make sure you are thoroughly warmed up for these.

- pick a hill in advance, plan your route. Ideally, it will be fairly steep. Think: short and sharp.

- these are done fast, but not for long. Think of your sprint for the finish line of a race.

- count slowly to 8 or 10 for each sprint. There is no benefit in doing them for longer and no need to use your watch.

- after each sprint, walk back down or jog down very slowly. Recover completely before you start the next one, even if that means standing at the bottom of the hill for a few moments.

- really focus on form: work the arms to propel you up that hill, lift the knees high and keep the shoulders relaxed and the head neutral.

I haven’t really mentioned hydration yet – to be honest it hasn’t felt like I’ve really needed to yet - the weather being so miserable and changeable. I am finding it a bit humid though on my morning runs after 9am. But nonetheless there’s been a few hours here and there of summer weather so it’s best to stay well hydrated. Plenty of water each day, the odd day there’s no harm adding an electrolyte tab or powder (eg Hi5 zero, ORS, AYA, NUUN,) You’ll see them in most sports shops. Try and stay hydrated on your long run and find a way that suits you best whether that’s carrying water with you, stashing water along the route or bring a few euro and buying a bottle along the way.

Lastly, if you’ve been like me the last week looking up last minute breaks to Spain or you already have a holiday booked – have you planned out how to work your training around your break? I know it sounds like a bit of a killjoy but you will need to at least keep the miles ticking over. Personally I love running on holiday – running along a prom early morning, other runners out as well, back in time for a quick shower, breakfast and you have the whole day ahead to enjoy. Please be mindful of where you are running and avoid more isolated areas when you are not familiar with a place and be careful on the cobbled paths - I slipped a number of years ago in Albufeira while training for my first half marathon and hurt my ego.

Anyway - good luck with week 4.

Sunny Dayz · 14-07-2024 9:38pm

https://www.boards.ie/discussion/comment/122380102#Comment_122380102

Well done for keeping going even when you do find it tough. Get that recovery in.

SimpleDimple · 14-07-2024 9:42pm

Good week. I got my couple of training runs in and then ran the Skibbereen half marathon today. I was a bit hesitant about the run because I had a fairly noticeable calf niggle on Thursday, so I spent a good 30 mins working it out that evening.

Fast forward to today and it was a lovely day for it and a nice course. It was good to get some race experience in to get used to not letting the start line adrenaline take over. I also was relieved to see that sticking to the plan does work; having done all my long training runs a lot slower than my planned pace I was skeptical that I’d be able to keep the pace up for the whole thing but I was able to hold on comfortably and keep a consistent enough pace. I even have my last 2km be my quickest. I think I also ran a negative split for the second half. Most importantly everything held up, sore in parts this evening but nothing that would count as an injury.

Also I started working weights back into my midweek sessions so will continue to do that.

Sunny Dayz · 14-07-2024 9:42pm

https://www.boards.ie/discussion/comment/122380610#Comment_122380610

That's good to hear that the knees are ok. Please take it very easy this week and don't panic about falling behind plan. And do the exercises or S&C that the physio has given you. Update us later in the week as to how you are getting on.

Mantis Toboggan · 14-07-2024 10:17pm

My week went grand, was a down week, still managing the knee injury, pain isn't too bad but it's there all the same. Been foam rolling, on the massage gun, Pilates and introduced some strength training.

Managed to do all the runs. Still no ticket for the marathon so hopefully pick something up next week.

Plan ticks up next week so if the knee isn't up to it I'll have to call it. Pity as I feel fairly fit and was looking forward to the training and giving it a good shot.

Sunny Dayz · 15-07-2024 8:24am

https://www.boards.ie/discussion/comment/122381500#Comment_122381500

Have you been to the physio about the knee?

2024 DCM Mentored Novices Thread

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