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Shades Marathon Training
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Decided to take today as a rest day,legs were more sore than I thought they'd be so rested instead.
I've been looking at my plans leading into Manchester and have a few options for a HM before it,would you suggest 2,3 or 4 weeks before is the best time for it.
Cheese is quite safe to leave in the car even in hot weather so that's usually what I take. I was going to experiment sometime with making a Spanish tortilla and take it in a cool bag for breakfast, you could make an egg and bacon one
I just realised your race this weekend was on Saturday, hope the weather will be OK for driving up there, looks like it's going to be a cold marathon too.
Re the LDWA events, I only ever chose the events with narrative instructions for most of those you don't need a map. Sometimes they tell you to have the map but the maps I bought I never used anyway so were a waste of money. Usually the instructions are really good you just have to make sure you follow them carefully so there can be a lot of stop/starting run/walking which is why the events are such good long run/ultra training.
Yes, I agree nice feature on Dewi. I'm quite impressed with Frankfurt marathon, I couldn't see a UK marathon doing such a nice write up on an overseas athlete who had done well in their race.
I too hope Mo has never cheated but who knows he may have been lured into taking stuff without realising it, he's not that bright. Might explain his long absences from here and racing at times, too risky re testing. Anyway his new coach should keep him in order. I think he'll come in to next year's marathon a changed man, if anyone can do it, it will be Gary Lough.
Iain - bloody hell that must have been a shock.
Ian - I know, I think it was a 'fake news' headline
Very mild this morning, so mild that I didn't noticed I was drenched right through from the rain until I finished my run. I much prefer running in a bit of rain than the horrible cold.
Iain, I'm really not sure what to say about that. I haven't met you, but to be a sub-3hr marathoner and presumably athletic, I have to say the first thing I thought was that they must have the results mixed up with someone else! What are the follow up options then - can they help you get into what the root cause is and how to fix it? As a matter of interest, do you feel run down?
Went to club last night, and Jelly and I did the same session. The session was advertised as 4xhilly figure-of-eights, and the session was a mile away from the start. I think everyone did 3 loops (or less), except Jelly who did the whole 4. Well done to her
The session ended up being 7.5 miles, so it's 11.5 yesterday with the 4 I did in the morning. When I uploaded it to Strava I realised I haven't had a rest day since the marathon (actually, I've ran 6 days in a row now). I am always wary of pushing too hard or doing too much, but I feel fine, although I may have a rest day today and do a few miles miles tomorrow before Saturday's event. If I get twitchy though, I may do a short run bit later, but I'll see.
It was really nice actually as loads of people at club were asking me about my marathon, and my training etc. Of course, I can talk for hours about running, but I just kept on saying "It's easy running that does it", but I don't think all that many believed me
So, some good news. Got the boarding passes. Yay. And I managed 3 miles (actually 5K...decided to round up) today. The hip doesn't feel completely right but it doesn't hurt. I think sometimes when we've been injured we get super aware of everything that doesn't feel quite right - it could just be lack of training or the fact I've been doing a hell of a lot of glute and hip exercises.
I did an 11:30ish first mile, just over 11 for the second and 10:30ish last mile (that one was net downhill though - it usually is my fastest mile on each circuit of the common, not to mention I start to warm-up by that point). Cadence is down by around 10 steps per minute so I guess that will come back with practise.
And now I have to go eat something and finish packing. Spain awaits.
(Big G - hmm, Florence. Mmm...)
Iain - That's really interesting. Yes, definately need to get more sleep then as that should help you recover more quickly. Will you get retested at some point to see if it has improved?
Ian - I like 4 weeks before, as that means I can still do a long run 3 weeks out and have 2 weeks taper. However it's all about how quickly you recover as Shades mentioned.
5 mile easy recovery today, HR much lower than yesterday. Bit windy out though!!
Jelly, yeah, he's a top coach I'd say. A really nice chap too. He's on the club committee too, and you can tell he always tries to think things through from all sides before making comments/suggestions about whatever is being discussed.
Cal, that sounds really good news about your run. Now go off and enjoy your break
I will go with the 4 week option I think so Wrexham half or I could do a 20 there,then a half the week after,then 3 week taper.....
Jelly/Big G - well done on the hill reps.
Cal - more tentative good news on the running front, glad you got your passes ok - enjoy your holiday!
8 miles last night with my running club, was probably upper end of easy effort, but was definitely able to have a conversation the whole way (and often was). Came out 7:40 average pace which is encouraging. Squash tonight, will probably have tomorrow as a rest day, hope to get out for an hour with the running buggy over the weekend. Would be nice and would mean a 20+ mile week for the first time since May!
It's nice having the midweek races but the M4 Reading area is busy, so the drive is a bit slower than if you'd driven up on a Sunday morning, I also hit Bristol at rush hour when I came back and it was holiday time and I was stuck on the Avonmouth bridge for 20 minutes.
A good tough hill session done there by you and Jelly, good DD training
Cal - great news on the 5km run (although it was too fast!!) and having your boarding passes. Have a lovely time in Spain you deserve it, you've had a rotten time lately.
Jelly - good for you showing them up doing the full 4 laps
Iain - you work long hours so you need to have more snacks, more substantial meals. With Xmas coming up you can get some good practise in eating more
Ian - I might see you at Wrexham then
Nick - another good session at your club too. You don't need high mileage to keep your fitness up, the running plus the squash seems to work really well for you.
Forecast is terrible here for tonight and tomorrow, luckily is my rest day tomorrow and I'm going to nip out this afternoon for my food shop so I don't have to de-ice the car in the morning.
Big G - forgot to mention, have your tried UHT milk? I used that when I did Manchester so I could have my usual cereal in the morning, not the nicest but not terrible.
Jelly, one tip came up in here for the summer (was it from SK?). Freezing grapes, and then having them as a treat when it's really hot outside. It worked really well!
Threshold run 30 mins to include 2 x 5 mins @ threshold/ 2min jog/walk recovery
I know what threshold runs are, but 5+2+5+2 doesnt =30. Can someone please explain exactly how my run should be planned out?
Thanks!
Perhaps the runners at the MdesS Peru realised quite early on that they had underestimated the race/overestimated their own abilities so decided to quit before they were trashed
mamafox - ouch to the knee
Ian 5 - good news that your wife wants to do halves. Quite a few overseas marathons also have a half option
Big G - as Shades said, LDWA events usually have a narrative description (although some now also have GPS files) - as long as you keep your thumb on the bit where you are you should be ok. I usually download the route instructions, make them bigger, re-jig so each new instruction starts on a new line and checkpoints are at the end of the page. Most have meals at the end so you could save on dinner too
Iain - interesting results. Phil Maffetone (advocate of easy running to HR) has a lot to say about raised cortisol / hormone levels because of junk food diet (obviously not in your case), lack of sleep and rest, stress and high HR training. You might want to check out his website. There is also a facebook page, but it's a lot about diet and figures so mostly goes over my head.
Cal - enjoy your holiday
Iain - was it just your metabolic rate they tested or did they do VO2 stuff too? I had VO2 tested earlier in the year as part of the heart research I’m taking part in, but can’t remember if they did the metabolic rate too - will try and find the results tomorrow to see. How did they test that? Good at least that you have lots of scope for improvement!
I’ve not run since Sunday
mowzer - maybe your friend will consider the marathon in the future, but unless someone has a burning desire to run a marathon then I would say, 'don't.' You need that strong focus to get through the training etc.
Yes, you're right, with the MdeS events those that just haven't done the preparation and training soon find they are just not up to the task, not an event you can bimble your way around. Having to carry all your food/kit every day too is just too much for some, of course there will be a few injuries too. But having paid €2,000 to enter seems daft if you suddenly decide you don't like it. My friend didn't do much running training this time, he's done 146 marathons so knows the distance is not an issue, but spent months in the gym so he could carry the kit comfortably
SK - don't panic about not running, embrace it as a chance to rest the foot and pretend it was planned all the time. Can you sweep the parkrun this weekend so you'll be helping others out, dress warmly though.
At our Xmas do last week one of our runners has PF and his podiatrist has told him to buy some Hokas as part of his rehabilitation, it's the rocker action that helps apparently.
Big G - pack your thermals for your marathon, I just stuck my head out the window and that wind is so cold. I'm staying in today in the warm, need to do some cooking, I've run out of cake!
I don't know if any of you apart from Ian has been following this thread
https://forums.runnersworld.co.uk/discussion/346597/card-fraud#latest
Just be prepared if you enter a race using active.com
I doubt they're linked. active.com are a global company I think atw are UK based and mostly have races listed in the SE
I've just messaged a RO that I know puts a huge amount of money through active.com with his events to see if he knows about it.
I won't enter any events via active.com, might cause me a problem in the future we'll see.
I doubt they will unless we tell them about it.
active.com are the ones that operate an 'Advantage' membership. When you enter a race at the very foot of the page there's a box to tick which looks like your final entry OK but is actually a 'free' 30 day trial followed by an agreement to debit the runner's credit card. Loads have fallen for it, and yes 'buyer beware' but when they try to cancel they have to fight to get any response from active.com.
I just checked my 2018 races that I haven't yet entered and I don't think any of them use active.com. If I do go to Loch Ness next year I'll ask to pay a different way, by FP probably.