The Running Thread

[The jiffle king]

Anyone got anything planned for the weekend?

As it's the 5 and 10k season, put your times in here. If anyone is going to be at any of the following races, PM me as I'll be there:
Wargrave, Yateley, St Ives (10k's) Swanage half , Woodland 5

And please come and run the Dorney Dash www.datchet-dashers.com as I'll be marshalling

T-J-K

[Woody]

Thought I'd give this a bit of a bump.....

Right then, I've got 4 weeks until my Marathon debut at Robin Hood / Nott's.
Training has been going ok for the last couple of months - I missed nearly 5 weeks due to a by virus though which put me back a bit. But think I'm back up to fitness with training I've been doing.

Anyone got any good tips for the last 4 weeks and, more importantley for the race?

Doing my last long (20+ miles) run next weekend (seems to be where it sits on most programmes) so hoping that I've got enough long ones in (this will be long run number 4).

Chris

[996 sps]

EmmaP said:

The Hood said:

problems with stitches

I cannot believe that I missed this forum!

Anyway, stitches. I used to have problems with these when I started off too quick too soon. (Also having eaten less than hour before training). If you don't get enough oxygen to your muscles then you get a stitch. At least that's what I was told. Strangely enough, when I was singing and practicing diaphragmatic breathing it was never an issue and my running buddy (experienced) always commented on how shallow my breathing was.

I haven't run for a couple of months because of sciatic problems triggered by a cross country in February. Gutted as I had only just started running after five months off through injury.

Emma small muscle underneath your Glutes called piriformis which sometimes rubs on your sciatic nerve try stretching that off (same as Glute stretch) 3-4 times a day for as long as possible! (do it out of sight though as you'll look rather stupid at work!

[The jiffle king]

I'd also be interested in some suggestions as I have 7 weeks to Windsor Half marathon and am looking for around 1.25 on a fairly hilly course.

I've never run a marathon Woody, but I guess it's the same taper as for other events... keep running, but not as far and do a little speedwork

EwenM would be best placed to answer the question though

T-J-K

[996 sps]

Guys does anyone here ever do the three peaks or ten tours races?

Edited by 996 sps on Friday 17th August 10:40

[ewenm]

The jiffle king said:

I'd also be interested in some suggestions as I have 7 weeks to Windsor Half marathon and am looking for around 1.25 on a fairly hilly course.

I've never run a marathon Woody, but I guess it's the same taper as for other events... keep running, but not as far and do a little speedwork

EwenM would be best placed to answer the question though

T-J-K

My coach's mantra for tapering was always to reduce the intensity not the frequency of training. For long events he'd say the taper would start 2 weeks out reducing the distance of the runs but still runnning just as often.

There's plenty on the internet about tapering and carbo-loading - try www.serpentine.org.uk/pages/advice_coach.html for some good links and articles. I found that having the day off two days before a major event and doing a very gentle run on the day before set me up well (although was no substitute for being very fit in the first place!).

[ewenm]

996 sps said:

Guys does anyone here ever do the three peaks or ten tours races?

Not done either 3 Peaks or Ten Tors but have done some adventure racing (Hebridean Challenge). What do you want to know?

[996 sps]

ewenm said:

996 sps said:

Guys does anyone here ever do the three peaks or ten tours races?

Not done either 3 Peaks or Ten Tors but have done some adventure racing (Hebridean Challenge). What do you want to know?

Nothing have taken part last few years,,,,,,,,,,,,,wondered if anyone else took part!

Edited by 996 sps on Friday 17th August 18:52

[996 sps]

ewenm said:

The jiffle king said:

I'd also be interested in some suggestions as I have 7 weeks to Windsor Half marathon and am looking for around 1.25 on a fairly hilly course.

I've never run a marathon Woody, but I guess it's the same taper as for other events... keep running, but not as far and do a little speedwork

EwenM would be best placed to answer the question though

T-J-K

My coach's mantra for tapering was always to reduce the intensity not the frequency of training. For long events he'd say the taper would start 2 weeks out reducing the distance of the runs but still runnning just as often.

There's plenty on the internet about tapering and carbo-loading - try www.serpentine.org.uk/pages/advice_coach.html for some good links and articles. I found that having the day off two days before a major event and doing a very gentle run on the day before set me up well (although was no substitute for being very fit in the first place!).

My coach was to do the 1 session a day rather than the 2 but the work done would be at a low intensity, 60-70% of our MHR then 1 day before event would be rest, although must confess i've had 2 days off in preperation for tommorrow.
In regards carb loading there is a superb book, called Diet and Nutrtion for Sport by Anita Bean, gives good examples of pre and post diets for sport and exercise.

[ewenm]

Right, I've decided to start training properly again. I've not done any serious training since losing motivation in November 2006 although I've kept pretty active. The change of heart has come about because I've realised that the life of a non-athlete is all very well, but I don't enjoy it as much as the banter and social aspects of training and the intensity of competition. Plus I'm bored of my weekends involving mostly beer and hangovers - it's a deeply unfulfilling lifestyle for me

So, starting yesterday with a 4 mile run to work, the training is on again. I'm planning to set a baseline with the TeamBath AC 5k road time-trial on Tuesday 4th Septebmer. From that we'll be able to see how much work is required to get to the benchmark of a 15:00 road 5k time. I suspect a lot! That test will be repeated on the first Tuesday of each month to measure my fitness.

Other targets - probably the 2008 Bath Half Marathon to attempt to better my PB there.

Not sure why I've posted this here, maybe just as a statement of intent (to myself mainly). If anyone is interested I'll be keeping a daily training blog on my Facebook profile and may post occasional updates here.

[tigger1]

Woody said:

Thought I'd give this a bit of a bump.....

Right then, I've got 4 weeks until my Marathon debut at Robin Hood / Nott's.
Training has been going ok for the last couple of months - I missed nearly 5 weeks due to a by virus though which put me back a bit. But think I'm back up to fitness with training I've been doing.

Anyone got any good tips for the last 4 weeks and, more importantley for the race?

Doing my last long (20+ miles) run next weekend (seems to be where it sits on most programmes) so hoping that I've got enough long ones in (this will be long run number 4).

Chris

Hope the trainings going well Woody - I'm running the half-marathon at nottingham, and am doing 12.5 mile run tomorrow, and the full course (gently) on BH Monday, which will be my last long run, then a fortnight of shorter stuff. Am hoping to break 1hr 45mins, which is a little off what I said I was hoping for back in May time, but hey, I'm a married man these days, and it's been a busy time, so to even get close I'll be happy.

Fingers crossed that the weather is kind for us both on the day!

[The jiffle king]

ewenm said:

Right, I've decided to start training properly again. I've not done any serious training since losing motivation in November 2006 although I've kept pretty active. The change of heart has come about because I've realised that the life of a non-athlete is all very well, but I don't enjoy it as much as the banter and social aspects of training and the intensity of competition. Plus I'm bored of my weekends involving mostly beer and hangovers - it's a deeply unfulfilling lifestyle for me

So, starting yesterday with a 4 mile run to work, the training is on again. I'm planning to set a baseline with the TeamBath AC 5k road time-trial on Tuesday 4th Septebmer. From that we'll be able to see how much work is required to get to the benchmark of a 15:00 road 5k time. I suspect a lot! That test will be repeated on the first Tuesday of each month to measure my fitness.

Other targets - probably the 2008 Bath Half Marathon to attempt to better my PB there.

Not sure why I've posted this here, maybe just as a statement of intent (to myself mainly). If anyone is interested I'll be keeping a daily training blog on my Facebook profile and may post occasional updates here.

Good for you, I think you should update regularly as it also provides added motivation that others are watching your performance. A 15:00 raod time is a heck of a target for most of us, but if you've done that easily in the past, then good luck. I'll stick with getting down from 18.05 to sub 17 minutes.

T-J-K

[ewenm]

The jiffle king said:

Good for you, I think you should update regularly as it also provides added motivation that others are watching your performance. A 15:00 raod time is a heck of a target for most of us, but if you've done that easily in the past, then good luck. I'll stick with getting down from 18.05 to sub 17 minutes.

T-J-K

15:00 for 5k certainly isn't easy for me (lifetime road pb is 14:54) but I've rarely raced a road 5k when I've been properly fit. Usually I'd do them through my winter build up and then transfer to track for the summer. There's a winter race series in Street (Somerset) where I've gone sub-15:10 a few times so aiming for 15:00 should be approximately the right level of difficulty vs attainability.

[ZR1cliff]

Well for you other oldies like myself[late 40's],i had a 6 month break from around Sept06 to around April 07.
Ive been running every other day since and its been a real struggle as i had put extra weight on since doing building work for those 6 months,its fair to say ive huffed and puffed my regular 2 mile course in around 19-20 minutes every other day.And i havent really been enjoying it .

About 2 weeks ago i went on a diet and tried to cut out most of the crap i eat and its fair to say i think its helped,ime doing two mile runs now Mon to Friday[all 5 days] and got my time down to 17mins and 19 secs over the 2 miles.

I feel now ive got some weight off its possible to go quicker and between now and May 09 i plan to stretch out the runs to 3.1 miles(5K).
I have a target i want to reach for next Mays 5K fun run and would love to try and run it in 24 mins or under.I know its going to be Hard but once again these last couple of weeks i am enjoying my running .

[tigger1]

Good work ZR1Cliff.

I've switched beer for G+(slimline)T through the week, and stopped eating crisps / chocolate at work (just fruit now), and I'm feeling better for it, and have lost a few pounds as a result...every little helps (I'm about 12 stone though, I was about 10 / 10.5 stone when I was running more seriously a few years back)

Edited by tigger1 on Wednesday 22 August 08:50

[The jiffle king]

ZR1cliff]Well for you other oldies like myself[late 40's said:

,i had a 6 month break from around Sept06 to around April 07.
Ive been running every other day since and its been a real struggle as i had put extra weight on since doing building work for those 6 months,its fair to say ive huffed and puffed my regular 2 mile course in around 19-20 minutes every other day.And i havent really been enjoying it .

About 2 weeks ago i went on a diet and tried to cut out most of the crap i eat and its fair to say i think its helped,ime doing two mile runs now Mon to Friday[all 5 days] and got my time down to 17mins and 19 secs over the 2 miles.

I feel now ive got some weight off its possible to go quicker and between now and May 09 i plan to stretch out the runs to 3.1 miles(5K).
I have a target i want to reach for next Mays 5K fun run and would love to try and run it in 24 mins or under.I know its going to be Hard but once again these last couple of weeks i am enjoying my running .

Sounds like you are doing this the right way. Keep going at it. Listen to some of the advice from EwenM (The expert among us)

T-J-K

[996 sps]

ZR1cliff]Well for you other oldies like myself[late 40's said:

,i had a 6 month break from around Sept06 to around April 07.
Ive been running every other day since and its been a real struggle as i had put extra weight on since doing building work for those 6 months,its fair to say ive huffed and puffed my regular 2 mile course in around 19-20 minutes every other day.And i havent really been enjoying it .

About 2 weeks ago i went on a diet and tried to cut out most of the crap i eat and its fair to say i think its helped,ime doing two mile runs now Mon to Friday[all 5 days] and got my time down to 17mins and 19 secs over the 2 miles.

I feel now ive got some weight off its possible to go quicker and between now and May 09 i plan to stretch out the runs to 3.1 miles(5K).
I have a target i want to reach for next Mays 5K fun run and would love to try and run it in 24 mins or under.I know its going to be Hard but once again these last couple of weeks i am enjoying my running .

Don't forget your weights, running is awesome as we all now but high intensity burns a lot of sugar at first rather than fat. A lot of my clients do running no core stability or weights (especially body resistance work), your metabolism will be far faster if you can train that upper body as well.

[ZR1cliff]

tigger1 said:

Good work ZR1Cliff.

I've switched beer for G+(slimline)T through the week, and stopped eating crisps / chocolate at work (just fruit now), and I'm feeling better for it, and have lost a few pounds as a result...every little helps (I'm about 12 stone though, I was about 10 / 10.5 stone when I was running more seriously a few years back)

Edited by tigger1 on Wednesday 22 August 08:50

Yes ive cut out most of that crap now,still allow for the odd treat but i only eat now when i feel like it instead of sticking to the 3 or 4 meals a day routine,ive also started drinking milk shakes instead of tea and i find it supplements my hunger.

[ZR1cliff]

The jiffle king said:

Sounds like you are doing this the right way. Keep going at it. Listen to some of the advice from EwenM (The expert among us)

T-J-K

cheers,yes ive listened to Ewen previously,he has been a great guide.

[ZR1cliff]

996 sps said:

Don't forget your weights, running is awesome as we all now but high intensity burns a lot of sugar at first rather than fat. A lot of my clients do running no core stability or weights (especially body resistance work), your metabolism will be far faster if you can train that upper body as well.

I used to do a lot of weights and got too bulky for running,my aim now is too get as much fat off as possible then put only the minimum amount of muscle that i need without over doing things.Is this the right way?
Thanks for the tip.