2024 DCM Mentored Novices Thread

So, I think you may be overthinking this and also adding a lot of complexity to your training which you don't really need to be doing. I've been running with HR for a few years now however I use it as a guide rather than as an absolute. The reason for that is that I've never had my zones tested, I can't be 100% certain on the Max heart rate (although I have an idea) and the tools I'm using, optical HR readings, can be subject to error. All of this means, in your case, that following a HR based plan when you don't know all this data, haven't trained by HR and don't really have any time spent on understanding your HR at various paces and efforts means you are going to find you are constantly trying to figure out the plan as you go.

I would say that this whole thread could be taken up with a HR discussion and you might not even get a straight answer / answer you need without a lot of people saying you need to be tested, have your HR zones spot on, have trained or have a good idea of your HR at various efforts before you could reasonably (for a marathon in 10 weeks) get the most out of a HR based plan, in my opinion.

You've obviously ramped up your mileage and have been running Half's recently so you must have a good level of fitness so, personally, I'd go with a structured plan that works off 80% easy running and some marathon / interval / hill based work during the week. If you were going solo without a plan for your previous marathons then just following that type of structure you will see benefits. Honestly, take a look at the boards plan, it has enough of the intensity mixed with the easy running to get you where you need to be without having to worry about what zone you're running in the whole time.

On your questions

#1 Run at an easy effort (don't worry about the pace, there is no too slow a pace). It's an easy effort, you can talk and breath easily, when you finish you shouldn't really feel out of breath or tired (except for long runs when you will feel tired!)

#2 4.20m/k would seem above your marathon pace e.g. that's about a 3.05 marathon pace. Shouldn't be necessary to do this "speed" work. You should focus on a rough marathon effort / wide pace band. Based on your recent HM's and Marathons then around 4.40 / 4.50. Don't worry about the pace too much now, you can refine it closer to the time and perhaps with a HM tune up race result if you have one planned for September.

#3 As above, it's probably a little early to get too fixed on a time, get the distance in, focus on effort rather than a set pace, when you are closer to race day you'll have a better idea on where your pace will settle (remember you've another couple of months of getting fitter). I only settled on my paces in the week before my last 2 marathons.

Absolutely not trying to get at you in any way however you've just picked 188 randomly. What if you used 197 or 200. Again I'm only say this to point out that you are using quite arbitrary numbers with little prior experience to guide you.

Consistently is king when it comes to running progress. For all athletes of our standard and ability simply adding more running volume (safely) is what will make you a better runner. You add volume by running a lot of easy miles, with a sprinkling of the right intensity.

Re heart rates, some Garmin watches have a threshold test that sets your heart rate zones for you. I think from memory it's about 30 minutes in total. It's actually not too far off from a lab test.

As the Boards plan says "Give it socks".

That's assuming you had didn't overdo it in any of your sessions this week. Remeber the goal is to get to October fresh and healthy, so see tomorrow as a test event for October. Pull back a little if needed. Decide your pace today and stick to it. If you feel fresh with a few km to go, then you can open it up, but don't over do it early on.

Make sure you get everything ready tonight and go through it all twice.

I remember doing this event in 2008 and the lad on the microphone said something I've never forgotten: "Its not the distance that will get you, but the pace".

Enjoy it.

There’ll be photos on social media if you’re in to that. You might find yourself in them but it’ll be a few days as said before on marathon photos.com I think the site you usually find them

Slow down and what are you eating and activities before the run