The Running Thread Vol 2

[BossHogg]

The furthest was just short of 9 miles, but I was doing that 3 times a week with 2hr cardio workouts in the gym on the days in between.

[KTF]

SiS are giving away 12 free gels again. Details here: http://www.scienceinsport.com/uk/promotions/free-g...

[SpydieNut]

KTF said:

SiS are giving away 12 free gels again. Details here: http://www.scienceinsport.com/uk/promotions/free-g...

Cheers

[BossHogg]

Mine ordered and on its way.

[egor110]

BossHogg said:

The furthest was just short of 9 miles, but I was doing that 3 times a week with 2hr cardio workouts in the gym on the days in between.

Probably over done the miles then .

For example i've got Bristol half next weekend and this week is my highest mileage but that's still only 3 miles tonight , 5 miles weds , 3 miles thursday , 1 hour cardio but not running on friday then 12 miles on sunday.

The 3 mile days are runs from the gym with a weights session either before/after the run.

[bigandclever]

Got my confirmation for what's called 'the Volcano marathon' through today. Last one of the year, probably the toughest

Dirt roads, up an active volcano (Chile's biggest), more than half of the run above 4000m (13000ft). I'm doomed. Doomed!

[BossHogg]

egor110 said:

Probably over done the miles then .

For example i've got Bristol half next weekend and this week is my highest mileage but that's still only 3 miles tonight , 5 miles weds , 3 miles thursday , 1 hour cardio but not running on friday then 12 miles on sunday.

The 3 mile days are runs from the gym with a weights session either before/after the run.

I didn't do any runs in the week before the race just a gym session mon, Tues and Thurs. Rested completely fri and sat.

[egor110]

BossHogg said:

egor110 said:

Probably over done the miles then .

For example i've got Bristol half next weekend and this week is my highest mileage but that's still only 3 miles tonight , 5 miles weds , 3 miles thursday , 1 hour cardio but not running on friday then 12 miles on sunday.

The 3 mile days are runs from the gym with a weights session either before/after the run.

I didn't do any runs in the week before the race just a gym session mon, Tues and Thurs. Rested completely fri and sat.

Yeah but the damage was probably done doing the 3, 9 milers a week.

Normally you have 1 long run that gradually increases as you get nearer to the race date plus a 2 or 3 other runs possibly a hill session or speed work.

[BossHogg]

I've never done speed, only distance, I plod rather than speed. I'm your typical tortoise and hare runner. There were plenty of club runners collapsed at the side of the road in the heat, I just plodded along at 15 minute miles, taking in plenty of water.

[johnwilliams77]

BossHogg said:

I've never done speed, only distance, I plod rather than speed. I'm your typical tortoise and hare runner. There were plenty of club runners collapsed at the side of the road in the heat, I just plodded along at 15 minute miles, taking in plenty of water.

You still probably put an excessive amount of strain on your legs in training. I followed the gnr improver plan from their email and I did my first one in 1hr 51. I am a fair bit younger and agree it was very tough with the heat and quite hilly. The ice poles and garden hoses from people were very very welcome!

Prior to following the improver plan I was doing 2/3 shorter runs at during the week, park run Saturday and a long run Sunday. Covering more than 20miles. The plan brought my miles right down and I focused on strength training in the gym and cycling. 27 miles is more a distance a marathon runner would train regardless of plodding.

That's a lot of time to be out there in that heat well done to you,for that and the weight loss. I hope you recover quick enough.

[egor110]

Yeah i hope you make a good recovery and get another race entered train up totally different and smash your time .

Try this - http://www.halhigdon.com/training/51312/Half-Marat...

Like you i don't like speed sessions so i tend to opt for hill sessions to mix things up.

Edited by egor110 on Wednesday 14th September 06:42

[BossHogg]

I got absolutely drenched by one young lad with a hose pipe, in my broad scouse accent, I said, "arr ay kidder you've made me hair go curly!" I'm as bald as a billiard ball, I had the crowd roaring with laughter!

[RizzoTheRat]

bigandclever said:

Got my confirmation for what's called 'the Volcano marathon' through today. Last one of the year, probably the toughest

Dirt roads, up an active volcano (Chile's biggest), more than half of the run above 4000m (13000ft). I'm doomed. Doomed!

Wow.
Do you have the opportunity to do some altitude training before hand? Went on a walking holiday in Transylvania a couple of weeks back at much lower altitudes than that and I was surprised how out of breath I got walking up hills.

[SpydieNut]

1st run at the new (to me) club after work last night

only 1 word - *AWESOME*

we set off in the midst of a thunderstorm, water was bucketing down and we were soaked in seconds, but it was an amazing run. it was a warm rain and the lightning flashed again and again, for over an hour. we did some hill work as well and a bit of interval training on the flat.

the chap who led our group of 8 was wiry and strong - he'd done the Langdale 1/2M in 1hr 26 on Saturday . far out of my league, but i had fun trying to sick with him on the hills

so i know i can work on improving at this club and it's friendly and large - so there's the option to run road, trail or fell, or a mixture as I want.

[bigandclever]

RizzoTheRat said:

Wow.
Do you have the opportunity to do some altitude training before hand? Went on a walking holiday in Transylvania a couple of weeks back at much lower altitudes than that and I was surprised how out of breath I got walking up hills.

Training? What's that?

Should be OK, but previous experience of altitude isn't necessarily a guide to future experiences. I did the Everest marathon last year and felt rough at about 5000m, quick dose of Diamox and I was (relatively) fine, though we went as high as 5600m for some sight-seeing along the trek up to the start line, so fingers crossed a kilometre lower than that should be doable. Will be a slow run though, won't be setting any records that's for sure!

[Smitters]

Finally, finally back at it. Had a really bitsy 2016 so far, lots of niggles that I'm getting on top of at last, so figured I may as well use my total lack of pace and massively lowered fitness levels as an excuse to get into base-building early.

Am planning on following the MAF method to see if I can improve my fat burning abilities and the fat-burning pace I can run at, since going longer has always interested my most. I'm doing three MAF runs then one run however I like, be it fast and short like Parkrun, or hilly and slow, like last night. And boy it was good to be free of the annoying beep that signals my HR limit! I will do 100 MAF runs and see where I end up, though I'm so out of shape I know I have got masses of improvement to come as I was doing 16km at sub 130bpm (way below my MAF limit) at 5.30/km, whereas I don't go faster than 6.00/km right now for 5km without setting off the dreaded alarm. Even the slightest hill reduces me to a walk. Not ideal for someone who lives around the "Five Valleys".

It's nice to be running again though. Bring on regular running again!

[andy_s]

Looking forward to a great weekends racing up in Glen Coe for the Skyline, I'm doing the Ring of Steall (slowly!) but the route is uncertain after a landslide...tba... My wife is marshalling for mine and the main event, one of the three 'extreme' class sky races in the world with some fantastic world class runners - some of whome I watched not a few weeks ago in Chaminix for the UTMB... I get tired even watching these guys! Will head up aonach eagach on Sunday to watch from there. Should be fun & big kudos to the organisers to get this one so well recognised.

[egor110]

Talk to me about gels.

I have a half next sat and a 18 mile coastal path race the week after.

Some people recommend taking 1 gel after 40 mins for the half , for the trail race i guess i'd be following a marathon nutrition so a gel every 30 mins? I have no idea though really and part of me thinks it's a big con by the gel companies to sell there products.

I ran a half in april and just drank water no gels and have done 10-12 mile runs most weekends just using squash but would gels give me more energy than what i've been used to ?

[ewenm]

egor110 said:

Talk to me about gels.

I have a half next sat and a 18 mile coastal path race the week after.

Some people recommend taking 1 gel after 40 mins for the half , for the trail race i guess i'd be following a marathon nutrition so a gel every 30 mins? I have no idea though really and part of me thinks it's a big con by the gel companies to sell there products.

I ran a half in april and just drank water no gels and have done 10-12 mile runs most weekends just using squash but would gels give me more energy than what i've been used to ?

If you've not done it in training, don't do it in the race! I don't know what sort of time you're doing but you've got about 90mins glycogen stores, so may not need any food for the half. For the 18-miler a couple of gels may help. When I ran a quick 20miler I had a girl at 9 and a gel at 14.

[egor110]

ewenm said:

egor110 said:

Talk to me about gels.

I have a half next sat and a 18 mile coastal path race the week after.

Some people recommend taking 1 gel after 40 mins for the half , for the trail race i guess i'd be following a marathon nutrition so a gel every 30 mins? I have no idea though really and part of me thinks it's a big con by the gel companies to sell there products.

I ran a half in april and just drank water no gels and have done 10-12 mile runs most weekends just using squash but would gels give me more energy than what i've been used to ?

If you've not done it in training, don't do it in the race! I don't know what sort of time you're doing but you've got about 90mins glycogen stores, so may not need any food for the half. For the 18-miler a couple of gels may help. When I ran a quick 20miler I had a girl at 9 and a gel at 14.

I've got this sunday as my last long run so could try a gel then.

My last half was 1.53 but i've lost weight and got quicker so think i should be done in 1.40ish , most my running os off road and on a hilly 10k route i average 8.30.

I've read some people just use flat coke and eat oreo's rather than use gels , i know i'm quite good at eating biscuits