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Talkback: ASICS Target 26.2 Team: Colin
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Hi there
I think 150g (6g per sweet) of jelly babies is amount 25 sweets which is about 120g of carbs plus 750ml of lucozade is about 48g that is possible total of 168g and very little sodium if you are a heavy sweater would be too much carbs for many runners. Have you tried gels (to increase sodium intake a little and would reduce volume of what you need to take as 25 sweets may well be too much & taste fatigue is likely to kick in big time!), even one gel per hour plus 1-2 jelly sweets if feel need more (some may find one gel enough per hour others won't and will need more carbs so hence the extra jelly babies for variety) and sip on fluid when you need? I would say you do not need to love gels but if you can tolerate them it is only fuel in a race. I think most poeple fall into the backet of needing between 25g of carbs per hour up to 50g but some even less than the 25g but only a few will need more than the 50g.
15.6 mile LSR in 2.05.28 this morning out into the local countryside. Picked a route with a few steep undulations which was tough going at some stages as I've not really done any hill work for a while.
Average pace was 8.03 and average HR was 151 bpm.
Most of the miles were around the prescribed 8.10, but some of the steep ascents made the following descents seem easy! So a bit of ying and yang so to speak.
Next weeks 16 LSR should be quite tough with the first 8 easy and the next 8 clos e to MP (7.30 pace). Steve, I think I will have to do this on Saturday morning rather than the Sunday as we have people staying on the Saturday night and are having a (belated) party for my wife's 40th.
The rest of me was fine though. Think I need some mittens to wear over my gloves.
I have been wearing thermal gloves but short sleeves - sounds daft but my hands and face feel the cold the most. Despite the gloves yesterday when I got in the shower my hands were burning as I warmed up - ouch!
Hand cream I'm afraid lads is the way to fix it!
Good solid run today KR - yes very cold this morning. I went out on bike and feet and hands were freezing for first hour.
Yes next week fine to do Saturday but may need to take Thursday very slightly easier so you are fresher for Saturday
Well done, KR. Good to see you've added a few hills on a very chilly day. I've changed my LSR routes from last year, adding in a few more hills and grass tracks and I've really noticed a difference - both physically and mentally.
I did 13.2 miles today at a very steady 8:18 pace, making 41.5 miles for the week. Quite happy with that.
A few questions for Steve...
Saturday 5 mile slow run - sadly I have other family commitments on a Saturday morning, so can't make the weekly parkrun. Is it worth adding a few quicker miles in the middle of my alternative 5 mile slow run from time to time..?
Sunday run - the Ultimate sub 3:15 schedule, which I'm following, doesn't seem to have the different paces that the Garmin-ready schedules do. I see that KR is addiing a few marathon pace miles at the end of that run. Do you have any thoughts on when I should start doing this? I did a fair bit of that last year, but followed a different schedule, so wasn't sure what was best.
And a question for KR and everyone else..
What do people take for fuelling on their LSRs? I have been just drinking water until now and didn't want to start relying too much on carbos at this relatively low-mileage stage, but at what point do people start taking energy drinks etc?
Thanks everyone.
Sorry - I assumed most folks posting on here were chaps ..sorry if that's not the case.
Or is it just lads as opposed to gents or similar - either way appologies... but can still recommend vaseline intensive hand cream for sore handies!
Rob
re Saturday if no parkrun there - just put a quickish three miles in the middle of a 5 mile run. If on own, don't go too fast and half-marathon pace is fine. I think some marathon pace running is a good idea and by the end of January I think you should have done some but hasn't have to be far.
I don't think taking on gels or energy drinks are essential until your long runs are over 2 hours but from that point they are because not only will you possibly run faster and longer but also it might aid your recovery
Emma/Speedy - It was double gloves today which seemed to do the trick. It only seems to effect me when it gets really cold - and yes I do use hand cream! Annoyingly, my fingers tend to split right by the corner of the nail which makes doing up buttons and gripping things torture.
Rob - nice LSR today and milage for the week. I had my usual museli & crunch for breakfast this morning before the run. And because it was going to be at least a 2 hour run I took one SIS gel at around 9 miles into my run. I'm sure I would have been fine, but want to practice taking on gels and running at the same time. When I got home I had 500ml of a prepared SIS recovery drink and a banana. I don't tend to take energy drinks with me on LSR's (maybe I should?) but water instead, but tend to have them before a run (excpet this morning!). I picked up some loucozade sport last week in Morrison's which was half price for a pack of 4 - not sure how long the deal is on for?
Understood Steve about Thursday - would you say instead of 6.30 - 6.45 pace for the 4 miles section, it should be more 6.45 - 7.00 pace? What kind of a run would be best for the Sunday evening?
Thanks for the advice on daily food intake Ruth. True that I need to eat more coloured fruit. Good on the veg score with an average 5 differents types per evening.
I usually wear ski gloves in the really cold weather (like at the weekend).
Nice parkrun Saturday and longer run yesterday KR. Was a lovely day to hit the country lanes and your pace and HR look good again. All going to plan.
Cheers Martin - ski gloves would be appropriate as they are mead to fend off extreme cold - unlike runnig gloves. How's your London campaign going - what sort of weekly mileage are you looking at?
I presume you posted after your run this morning Gul - unless you over slept?
Found it hard to get out of bed this morning, but as the chief pack lunch preparer in the house I had my duties to perform!
This is the plan for the week. I have had to tweak the Sunday LSR to Sat AM, as we are having a party on Saturday night and peopole staying over - so a bit rude to disappear for 2 hours for a run!Will post up the stats for last week tonight.
Week four: 48M
Mon: January 16: 4M easy in approx 35 mins (8:45)
Tues: January 17: 9M of 1M jog, then 7 x 800m (at 5k pace ie approx 3:10) fast, with 200m (1-min) jog recoveries, then 1M jog
Wed: January 18: 9M slow in 72 mins (8:00)
Thurs January 19: 1M jog, then 4M (26-27 mins at 10M pace – 6:30-6:45 pace) brisk, then 1M jog
Fri: January 20: Rest
Sat: January 21: 16M - first 8 easy at 8-8:30 pace, second 8M at close to marathon pace (ie 7:30)
Sun: January 22: 4M - 4M easy in approx 35 mins (8:45)
Thanks Steve for the advice. Great stuff. I'll amend my weekend runs accordingly. It feels like I finally have a good base level of fitness, so looking forward to adding a few quicker miles over the coming weeks.
KR - thanks for the note on fuelling. I might start trying gels at mile 9/10 now the LSRs are starting to get longer.
4.5 mile recovery run to work this morning. It's days like this that I remember why I took up running. Beautiful day.
Only just completed week 2 for VLM. Circa 48 miles week 1 and 51 miles last week including 18.5m on Saturday. Happy with where I am at the moment. This week was to include a MP run tonight, intervals on Thursday (first speed session for a while) and a 20 miler on Saturday. However, as I woke this morning with a head cold this week may be a bit slower and shorter.
This week looks like a very varied and interesting one. The 16 miler at the weekend will be a good test with last 8 at MP. Sure you are well capable of that at this stage, especially with some of the quick stuff you have been knocking out recently.
On the subject of fuelling during runs, I never use any gels until my last 5 long runs. They don't really agree with me so I do as many runs as possible without (some without much fluid) to get my body used to running on empty. Listening to alot of Marathon Talk podcasts alot of the best British runners used to train without fuel (always make sure you are hydrated/fed before running). I then find when I introduce gels and water closer to race day my body then performs better. Not sure what Steve/Ruth would make of that?
Are you planning of bringing the guitar to the presentation night for your first PA?
Good point about the gels, Martin H. I had also read/heard that it's best not to become over reliant on gels, which is why I raised the question. Interesting that Steve shares this view.
I think I'll stick to diluted Lucozade for now and refuel post run, but perhaps hold off on the gels until the really high mileage weekends.
Yes, well done on over 10,000 views KR. I also play guitar - Enter Sandman is a classic. Love it. Almost up there with Stairway to Heaven..
This is my CD collection, except that this was taken probably 5 or 6 years ago, so doesn't show all the CDs now stacked on top of it, nor the 6 units on the opposite wall mostly housing my Cocteau Twins collection. And there's also 5 more units and a big rotating thing that the wife has her CDs in. And the record collection is bigger!
Quality thread, keep it up....
Emma - I am most definitely a girl. Both KR and Steve have met me and can hopefully vouch for that fact!
Tasty looking schedule this week KR. Mine has more miles but still seems easier overall.
A bit of a late run tonight. Got home & had dinner, then it was bath, hair wash & storytime for my 2 boys, then it was a quick trip up to ASDA, so didn't actually get out till after 9.30.
5 miles at an average 8.37 and an av HR of 140 bpm - looks like the heart rate is coming down gradually for the shorter, slower runs. Followed the run with 6 x 80m strides, 2 sets of 2 step hops, the plank for a hold of 100, side plank both sides x 2 sets and some bridges' (even a couple with my leg up!).
Respect to the music collection BOTF - Now That's What I Call Music! How long has that taken to amass? It's a shame most of the record shops are closing down or have closed down. There's nothing like going in a record shop and flicking through all the vinyls or CD's, appreciating the album art, checking out the track listing/producers etc. Don't get me wrong downloads are great and the fact that when you pick somethnig it suggests other things to listen to is brilliant, but I like things that are physical and tactile and have a presence.
Rob, the trouble with Classic songs are you don't relaise they are classic til about 10 years later and it makes you want to turn the volume up to 11 (in a Spinal Tap way) when you hear it again. With the gels, sometimes I forget that I have them with me on a training run, and sometimes I choose not to take them if I am feeling okay. It's only this time round training for Paris that I have started taking the recovery drink, which I can see is an important element of the LSR ritual.
Speedy, yes this week looks a bit tougher than the last few, but that's a good thing.
Looking forward to seeing the next block of training weeks.
Hi Slokey, you can delurk on here anytime!