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DCM Novices / Sub 4:30 Mentored thread
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27-04-2009 9:28pm#1Greetings, hello and welcome!!!
First things first what I'd like is for everyone who's signed up or been press ganged into this to come in and say hello and give us a little bit of background. Ideally I'd like to know:- Have you raced before? If so what are your PBs? (Date and distance please!)
- Do you still need to take walk breaks in your training?
- How much training do you currently do? Distances, how many days a week, cross training - whatever you think is relevant
- What do you want to achieve? Dream finishing time and realistic finishing time?
- How many days a week can you train?
- Why are you running this marathon?
Feel free to say as much or as little as you want - this is the place you can come to brag or to bitch between now and October so start as you mean to go on!
In terms of programs it would be nice if we were all on teh same one (though not vital) and I have a couple of options (if neither suit we can make up our own).
First is teh well know HH Novice schedule. They are excellent plans and teh two levels means that the more experienced runners can follow a slightly more demanding plan. They are proven to work and popular enough that people joining through the year may well be on one. 2 days of proper rest and 1 of cross training also minimises injury risk.
The other option is this. Not as well known but I like it a lot. It has more speedwork to keep the experinced runners interested and also to shake things up and vary it a bit (HH is very one paced, it's all just "running"). It's also very flexible - three sessions that you can do whenever you want in the week - experienced or faster runners can run more sessions on top, if you are injury prone or a triathlete you can cross train. If you are new you can just rest
As I said we don't all have to be on the same program - let me know your preferences when you post.
And remember, this is all about fun!0
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Thanks for this --amadeus-- looking forward to getting stuck in
Have you raced before? If so what are your PBs? (Date and distance please!)
Very little so far, and not pretty
1)Women's mini marathon 2008 10 km 70 min ?sec (ran & walked) No chip
2)Streets of Galway 8-10-2008 (pretty anaemic at the time) 8 km (ran only c. 5 min, walked the rest) Chip 57:28 Gun 58:13
3)Maree, Oranmore 8km 15-2-2009 52.26 (the day the plantar fasciitis struck so was going well at 5k-looking at a 44 min finish time but ended up limping home from 5 km so was disappointed there.
Signed up for Mini marathon again this year and also Achill half in July.
Do you still need to take walk breaks in your training?
Have done 6.2 miles without stopping a few weeks ago but the last few times I've run I have actually taken some 1 min (approx) breaks but not sure if that is down to giving up the ciggies or what. Have just had a few days off due to sore knees so looking forward to getting back into it tomorrow.
How much training do you currently do? Distances, how many days a week, cross training - whatever you think is relevant
Anything I've done since Jan is in the log and I have a slightly modified HH half marathon plan going on at the moment to see me through to the start of the marathon plan but I am open to changes here.
I have only used the gym to cross-train when I was unable to run after the Maree race but I'm sure I could go there/swim once a week on pay as you go basis-have also considered buying a (push) bike.
All my running is outside, apart from a 1 month membership of the gym. Plan is for running 4 days a week and 1 day cross train-which also can be running. Longest run so far is 6.2 miles in about 1h 5 min; seem to run at a 10 min mile pace). Invested in an exercise mat and ball to try strengthening up knees and doing some proper stretching. (This week supposed to do 16 miles)
Diet is far from ideal so advice there would be appreciated also; current BMI 20.8 so will be interested to see what happens to that as training intensifies. Body fat was calculated at 28% in the gym :eek:
Put weight on since I started running-but I eat a lot of junk.
What do you want to achieve? Dream finishing time and realistic finishing time?
Like Rainbow, finishing is the main goal but would definitely love to get around in the 4.30 but I'm not sure if that is possible as I seem to be stuck around the 10 min per mile mark. Anything under would be a bonus. McMillan puts me at over 5.5 h with a 10 min pace so I definitely need to work at it. The pace I'm hoping to do in this years Mini marathon brings me a lot closer to my goal....it will tell a lot.
How many days a week can you train?
5-6 should not be a problem I hope.
Why are you running this marathon?
Was lucky enough to see some of the London marathon on a visit there a couple of years ago and I was amazed at the eclectic bunch that were running it and decided I want to do that-then promptly forgot about it. Enjoyed reading the Dublin race reports so much last year so I decided that this is a scalp I'm going after. I am hoping to improve my stamina and endurance as well as diet and would like to keep up the running into the future so this would be my baseline.
I am in posession of a Garmin 305 and would be interested in posting up running data if I knew how/if there was any point0 -
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Hi everyone,
Am a late-comer to the other thread about DCM mentoring, just pm'd amadeus today! I'm pretty much a total novice, having been quite fit in my youth and then sporadically jumping from runner to couch potato and back again for the last few years
Am going to join in the fun as the DCM as always been a long term goal but I realise I'm starting from scratch in terms of my current fitness so am just gonna do my best with the training and see what happens I'm going to take a phased approach and aim for the race series events in the phoenix park during the summer months and hopefully continue training for the big one if they go ok - Have you raced before? If so what are your PBs? (Date and distance please!)
- Do you still need to take walk breaks in your training?
- How much training do you currently do? Distances, how many days a week, cross training - whatever you think is relevant
- What do you want to achieve? Dream finishing time and realistic finishing time?
- How many days a week can you train?
- Why are you running this marathon?
Am really looking forward to doing this, and particularly to having a bit of a support network during the training and I want to say thanks to Amadeus for the great idea and for giving your time mentoring everyone.0 -
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Excellent!!
Thanks for the responses, good group here and a nice range of abilities without stretching it too far.
Based on what you have all said I think the HH programs are better - the Furman one includes a lot of dedicated speed sessions and I'm not sure we're up to that yet (though we might chuck a couple in later on)
I'll map out the date and timelines later today or over the weekend so that we know when we are starting but we're not quite there yet. The HH program starts off with a 6 mile long run on the first weekend so could I ask that all of you do a 4 miler this weekend for me and get back on here and let me know how you get on? If you are already planning a longer run that's fine, if you're not up to 4 miles yet then do what you can do and we'll map out a plan to get you to 6 by the time the program starts.
Specifically I'd like to know:- How long it took - remember though this isn't a time trial, run it easy, we just want your baseline pace
- If you had to take any walk breaks
- How it felt!
Recruits, on teh left, quick run!!0 -
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Have you raced before?
Done a handful of events in the last few months.
If so what are your PBs? (Date and distance please!)
Feb 10k 47.55
April 10k 48.02 (very crowded event)
April Half marathon 1.45.24.
Do you still need to take walk breaks in your training?
Nope
How much training do you currently do? Distances, how many days a week, cross training - whatever you think is relevant
I run usually 3-4 times a week, distance varies from 5k to 11k. I do weights and other cardio at least two days a week also. Currently training for Tough Guy summer, which requires strength and power as well as endurance, so think it conflicts a bit with marathon training. I have a log over in fitness.
What do you want to achieve?
This is my well earned mid life crisis. I want to see how far and how fast I can go.
Dream finishing time and realistic finishing time?
Dream: 3.29.00 Realisitic if I work at it: 3.59.00
How many days a week can you train?
6. I suffer from burnout every few weeks though, and keep getting ill. Thats what I need help with.
Why are you running this marathon?
I wasnt going to take on a marathon this year, and still havent signed up for it. But since the half I did, I realise its not as far off as I thought. Am nervous about putting my name down as I wont be able to train solely for it till August, even though I will be training hard in a different way up till then anyway.
I am dreadful at keeping to programs, as family life seems to get in the way, and sometimes my training cant start till late at night or has to fit in a handy hour before the school run. Which makes any rigid program impossible.
Any and all feedback on whether I should sign up and join yiz is welcome.0 -
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--amadeus-- wrote: »Recruits, on teh left, quick run!!
Yes Sir!! Although I expect at my current level It will be more of a walk interspersed with a few mins of running 
Have it penciled in for Sunday and will report back quick sharp!Ha ha we will see how it goes. Any chance I could do that 4 miles on Monday? I might be starting to recover by then!
Happy birthday Bally8, enjoy the celebrations and let us know if you set a new hangover personal bestosnola ivax wrote: »Oryx, I think u should go for it, your times are fantastic, I would love to be at those levels, I like the idea of us pushing each other along aswell, I have to do late night runs aswell but they are nice in their own way, you defo have the fitness levels to do it though, I reckon anyway
Hey Oryx, you should definitely give it a try - having a few people all aiming for the same goal is a real motivator. Just take it day by day and enjoy it. I'm nowhere near your times or fitness levels but am giving it my best anyway 0 -
Just so you know, I started running in August (doing walk/run intervals) last, and only really began to train hard in October. So it doesnt take long to see results from it. Good luck with your training.
Hey Oryx, you should definitely give it a try - having a few people all aiming for the same goal is a real motivator. Just take it day by day and enjoy it. I'm nowhere near your times or fitness levels but am giving it my best anyway 0 -
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- How long it took - remember though this isn't a time trial, run it easy, we just want your baseline pace
- If you had to take any walk breaks
- How it felt!
-4 miles took 39 min 30 s.....I only seem to have one pace (slow)
-Slowed to a walk for about 30 s going up a fairly big hill, otherwise kept jogging
-It felt ok, felt I was getting more and more tired as I went on but the times were balanced out due to some up and down hills I suppose.
Walked another 1.5 miles after just to get in the miles and test out some new insoles I got in Elvery's....I like. Knees feel ok after today Overall 1 hr 1 min for a distance of 5.5 miles 0 -
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Have you raced before?
Nothing since about 17 years ago in school
Do you still need to take walk breaks in your training?
No
How much training do you currently do? Distances, how many days a week, cross training - whatever you think is relevant
I'm running about 4-5 days a week, generally the long run at the weekends and 1/2 that distance during the week. I'm up to 7 miles on the weekends at the moment with 3 or 4 mile runs during the week.
I also try and get in swimming one or two times a week (never more than 6 sessions in total a week)
What do you want to achieve?
I had hoped for a 3:45 - 4 hour time, not sure if this is a realistic time to aim for but what the hell!!
How many days a week can you train?
6 days a week but i'd prefer to make some of it non running. My Plan at the moment is max 5 days running a week.
Why are you running this marathon?
Always wanted to do one, two years ago a work mate did the Belfast and gave me a bit of motivation. This is the year.
My 7 miles was done in 65 Minutes, so i have some work to do on the time - hopefully i'll get there before October 0 -
Happy birthday Bally8, enjoy the celebrations and let us know if you set a new hangover personal best
Thanks Arcee- yes it most definately was a new hangover personal best. I have never felt as ill as I did yesterday.
Sorry Amadeus- still no 4 mile run to report on. Will try my best to do it later today if I can get a sitter. Will be back on track with Week 6 of Spring Training tomorrow though.0 -
Did a four mile treadmill run on sat, hate the bloody thing but 36mins. Gives no real idea of pace, but twas handy enough. Did a run yesterday, between 10 and eleven miles, 1h 30. Doin longer runs to build distance ability, but no real plan goin on. Did 5 miles today, again handy pace, 42 mins. I seem to be slowin down, and improvin pace (or stoppin it getting worse) is something i need advice on. Cheers 0
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Well, I did my 4 miles at the weekend in 53 mins - 42 walking and 11 running. I ran in 1 or 2 minute blocks in between a few mins walking. Up until now I have only been covering 2.5 miles at most so this is the longest distance I've done since I started training a few weeks ago. The only difficulty I had was the crazy wind - the 2 miles on the way out were fine but on the way back it was so strong that when I was running into it I honestly felt like I was standing still at some points :eek:
I'm going to be starting pilates once a week from next week onwards so hopefully that will help with strength. Not sure if I can count pilates as cross training or should I see it as a rest day? It's tough on the muscles but not exactly exhausting overall so I'd be inclined to view it as a rest but I'm not sure. What do you guys think? What kind of cross training are ye doing?0 -
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Finally catching some time to get back in here!
Well done to you all - good running..
Name|Distance|Time|Pace
Sub430|4|40|10
Rainbow|7|01:12:00|10:17
Mr Marenghi|4|40|10
osnola ivax|6.7|57:25:00|8:34:11
McConkey|4|39:30|9:52:30
triangle|7|01:15:00|00:10:43
oryx|5|00:42:00|00:08:24
Arcee|4|00:53:00|13:15
Bally 8|To the pub|Until closing|Several pints an hour
the official program isn't starting until week ending 28/06/09, which gives us 18 weeks of training prior to the marathon. so we have a few weeks to faff about until then. The emphasis should be on keeping it light but on getting to a point where week 1 won't be a shock to the system, what I'd appeciate is if you could all check in once a week and say what you're planning and what you've done.
And here's one I'd like you all to try, if you get a chance - Yasso 800's
Basically do 10 * 800m (twice round a standard track). Don't kill yourself but try and run each one at teh same speed - your last one should be within a few seconds of your first. Rest as much as you need between reps (active rest, walking or jogging is better than stopping dead).
the theory is that your time for each 800 will be roughly in line with your marathon time - eg if you do 800m in an average of 4mins30secs then you're in line for a 4hrs30mins marathon. They get a lot of good press and some negative but it'll be a bit of fun. If you could do it over the next week and post back here there is a big virtual gold star for recruit of teh week for the best performance! 0 -
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good luck with the project!!
It is a tough workout, but it shouldn't be a killer. A couple of reasons for this - first you want to run the last as strongly as the first so they shouldn't be "all out" effort, instead it should be comfortable but fast. Secondly you have plenty of recovery time between sets so they shouldn't leave you hanging at the end. If you find that after 4 or 5 you're dead then you've been running too fast
A few reasons for this workout - it allows you to accumulate more time at a higher intensity than you would if you ran the same pace in one continual run (Daniels calls them cruise intervals). It also gets you all used to speed work. It should give you a rough idea of what is a realistic target for this point in your fitness. It also gives us a baseline, we'll repeat these every month as we go and you should see either time or perceived effort fall away, giving a bit of a confidence boost.
As for running them on a treadie, by all means but track is better. If you do them on the treadie set a bit of an incline (I think I read 1% but could be wrong) so make up for wind resistance, etc. 0 -
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Mr Marenghi wrote: »What about some sort of quick meet up some evening or weekend to go through questions and the basics of stretching, warming up and down properly and maybe a few other things, just so that in between now and when we start the programme we're all doing things correctly ???
Not a bad idea Mr M but we might be scattered to the 4 corners of Ireland, McConkey I think is in Galway and I'm in Offaly - it would be difficult to arrange a central meet, Offaly being in the midlands would probably be best..:rolleyes:
Maybe better if we let Sensei amadeus know what we are doing and the master can let us know what we should be doing.
I'll start:
Warming up - eh no
Warming down - negative ghostrider
Stretching before - not on your nelly
Stretching after - yep, just quads, calves, hamstring and what I thought was an ITB stretch but just read that you cannot stretch your ITB unless you use foam. (Thanks Tunney).
So what should I be doing? 0 -
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--amadeus-- wrote: »Well done to you all - good running..
Thanks amadeus. I'm still building up to actually being able to run without taking walk breaks so for now I'm going to keep the distances short (2.5 - 3.5 miles, four to five times a week) until I'm running more than walking.I'm going to be starting pilates once a week from next week onwards so hopefully that will help with strength. Not sure if I can count pilates as cross training or should I see it as a rest day? It's tough on the muscles but not exactly exhausting overall so I'd be inclined to view it as a rest but I'm not sure. What do you guys think? What kind of cross training are ye doing?
Did anyone see my last post (above) Any thoughts?I'll start:
Warming up - eh no
Warming down - negative ghostrider
Stretching before - not on your nelly
Stretching after - yep, just quads, calves, hamstring and what I thought was an ITB stretch but just read that you cannot stretch your ITB unless you use foam. (Thanks Tunney).
So what should I be doing?
I do these
http://www.halhigdon.com/15Ktraining/Stretch.htm
and the calf raises and groin stretches from here
http://www.best-running-tips.com/running-stretches.html
Probably overkill for the little running I'm doing but better safe than sorry! It does take up a lot of time before heading out though. By the time I'm finished stretching the humour for a run's gone off me :rolleyes:
There's also some stretches here http://www.coolrunning.com/engine/2/2_1/126.shtml0 -
Sensai? Muhahahahahah! Fooled you, fooled you all!!
Annnyway... A meet up would be great but I'm in Limerick so I'm not sure how we'd be able to manage it. There was talk of a general open to all training weekend a while back but I'm not sure enough people would be interested to make it worthwhile.
On warm ups and stretches and the like I tend to do exactly none and to be honest the literature it pretty ambivalent about the whole thing. Noakes - who is pretty much the guru - says that there are no proven benefits to stretching and I always just treat the first few hundred yards of a run as a warm up. Take it easy for the first few minutes and you should be fine. And if you stretch thats good, if you don't thats ok, it realy is a personal thing, IMO.
Arcee, a couple of things actually while I have you here
I was thinking about this and if you think the Yasso 800s are a bit much at this stage then don't stress about them (though I rekon you're well able for them). I just don't want people who aren't fully up and running (boom boom!) to feel pressured into going to a track unless they are ready for it.
As for cross training I know nothing about Pilates so I was avoiding that one...
Personally I do martial arts for cross training. It helps with flexibility, explosive strength and mental focus. It's also great for core strength and conditioning. Swimming, cycling, weights - all are great, it's personal preference as long as it's none or low impact.
Pilates - from the little I know - is like yoga on steroids, right? If so then it's ideal cross training, I would think.0 -
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:D laughed my head off Amadeus at my position on your table of our 4 mile test thingy.
I finally managed to get my 4 miler in. I had planned 4.5 miles but met a cow on the way and was not willing to test his (her) running abilities so I turned and headed for home, only to bump into my aunt who wanted a quick chat and I forgot to stop the stopwatch so all in all the 4 miles took me 42:30. It was a really enjoyable run/walk. Im still walking- following a 3 minute walk, 4-5 min run routine at the moment.
On Week 6 of Spring Training- kind of sticking to it- usually I do a mile or two extra on the Tuesday and Wednesday runs and had to change the rest day to Thursday instead of Friday because of work. I am committed to sticking properly to the plan once work settles down though.0 -
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@rainbow kirby. Its only Friday.
Still wondering where I can blag use of a track to do those 800 thingumys.
Did a 4.8 mile* run last night. Bloody hell was it windy... 40 mins or so, didnt have a stopwatch. Planning a long run on Sunday again, and have a 10mile event on the following Sunday, which I now see is partly xcountry. Oops.
*Edit: Checked it with mapmyrun.0 -
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