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My long run was nothing like that - apart from the wind! Ha ha
Sounds amazing - some days you can just fly (or plod slightly fast in my case) and some days you have to dig deep for a slower or shorter run.
Well done - you must feel amazing.
Looking farward to seeing you hurtle past me next Saturday.
The session I'm most looking forward to this week is my track session - 400m repeats - love reps of faster short runs. Admittedly my 400m pace is slower than your recovery but it feels pretty fast to me!
Thanks for posting food diary. I would suggest you add some more colour! The vitamins (and minerals) we get from our fruit and vegetables helps turn the food we eat into energy and you are lacking a variety of colour from these( I am not sure you eat any vegetables?). Ideally I would suggest you have 2-3 different coloured vegetables in your evening meal or with a side salad. This may make you focus on how you put the rest of your evening meal together but try not to underestimate vegetables in what they can provide. Also suggest you add a small glass of fruit juice or add some dried fruit to cereal.
Are you eating white bread or brown?If white, your fibre may be low.
I would also suggest you organised snacks more consistantly as I get the feeling you eat mid-morning if you have a run but otherwise you may eat or you may not.
Your snacks could be a mix of: fruit/fruit salad, yoghurts pots or drinks, current buns/crumpets/mini pancakes with jam or honey, banana/honey sandwich, flapjack (but not everyday & for those that are concerned about body weight be careful with flapjacks, some can be very high in calories), granola type bars, fruit breads or handful of museli with some yogurt and dried fruit. Suggest you snack every morning when marathon training; portion size will be individal. I think you can eat little until lunch then need to eat a lot later as you have not eaten consistantly over the day. For example you may eat very little from say 7am-1pm then over the next 6 hours you can eat a lot etc
You could also have a handful of unsalted nuts as a snack (brazil, almonds, cashews, walnuts etc) however if you have a run planned in the following couple of hours suggest you choose the more carb based suggestions above (as nuts have no carbs and would take a while to digest due to fat and protein content). All these snacks can be used as mid-afternoon options as well. Just aim to have a variety & think through what you need to bring to work.
More variety will improve the nutrients you provide your body and although this may take effort it is all good for longer term health as well as for an athlete in training.
I would like you to post what you eat in the few hours before your runs (and also post the mileage and description of run so it is easier for me to see what this relates to at a quick glance) as I think this may help you think through what you are eating before your runs as a high fat sandwich is not idea. I will see you this Saturday, not sure if I will get back on to post before then. Looking forward to meeting you in person.
Choisty wrote (see)
KR this week has been 68 as I taking today off to have have fun with the family although 70 would of been nice. How's your training going? Looks like we are running long next Saturday together which will be fun.
KR, I think I'm scheduled to start at 7min/miles for the first hour, what is yours?
I am so tired today, no sleep, organising, running and presenting at our annual sales meeting and running 14.7miles yesterday across two runs. Roll on Sunday, when I will sleep for hours!
Steve - I'd be interested in your advice/approach/thoughts to training when tiredness is a clear factor. I remember reading in RW a few months back about how the kenyans etc train and how important it is to their training to listen to their bodies and how they don't think twice about skipping a day's training and resting.
With everything else that Choisty seems to have going on, would skipping a day's training really be that detrimental? Do the benefits outweigh the cons?
there are definitely some days - especially ones which are deemed recovery days or just days where the emphasis is more on just getting in miles (other than long steady run day) than running specific paces where the gain from running so tired is minimal and the risk of injury/illness. one day off isn't a crime and usually the next run will be better so you get one missed session and one better one instead of two tired poor ones and an accumulation of fatigue
A great session Choisty in the circumstances - good endurance and speed at the end - the speed is there and will come out further once you ease down
Well done for getting out there- see you Saturday.
Lee, great to see you again fella.
I just couldn't beleve how fast you are...
Good work yesterday and hope this month goes really well for you mate.