The Running Thread
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Was wondering if anyone could help with some marathon related advice.
I'm doing the Portsmouth Coastal marathon on the 21st December. Not the easiest course to do for my first marathon but should be good fun and a good way to start Christmas!
I'm currently up at 18 miles in training and have one more long run planned, probably another 18. However, I've noticed that I get to around 14/15 miles and I'll get pains in my legs and start really slowing down. I'm presuming that this is the "wall" of marathon fame and I was wondering if people had any good tips to help me get through it.
I think my nutrition is probably not helping as I have been eating loads during the week before the runs. Additionally, in my most recent run of about 3 hours, I only took on 40g of carbs and one 500ml of water. According to some on-line articles I've read I should be looking to take on 40g or so per hour and should be drinking more than that.
Any help/advice gratefully received!!
I'm doing the Portsmouth Coastal marathon on the 21st December. Not the easiest course to do for my first marathon but should be good fun and a good way to start Christmas!
I'm currently up at 18 miles in training and have one more long run planned, probably another 18. However, I've noticed that I get to around 14/15 miles and I'll get pains in my legs and start really slowing down. I'm presuming that this is the "wall" of marathon fame and I was wondering if people had any good tips to help me get through it.
I think my nutrition is probably not helping as I have been eating loads during the week before the runs. Additionally, in my most recent run of about 3 hours, I only took on 40g of carbs and one 500ml of water. According to some on-line articles I've read I should be looking to take on 40g or so per hour and should be drinking more than that.
Any help/advice gratefully received!!
How are you eating/drinking anything along the way? We did 18 yesterday also as part of the Portsmouth training and will do 21 next week.
I am not running it, just tagging along with friends who are doing in from a training point of view and on the off chance that a place comes available
When I am doing 10 miles plus I normally have a gel every 5 miles with a couple of sips of sports drink (High5 stuff with carbs in it) from mile 3 onwards i.e
3 - drink
4 - drink
5 - gel
6 - drink
7 - drink
8 - drink
9 - drink
10 - gel
11 - 15 as per 6 - 10 and so on. Over a marathon I take 5/6 gels with me based on the above.
Psychological or otherwise, I find a mile or so after the gel has been taken it makes a difference.
I am not running it, just tagging along with friends who are doing in from a training point of view and on the off chance that a place comes available
When I am doing 10 miles plus I normally have a gel every 5 miles with a couple of sips of sports drink (High5 stuff with carbs in it) from mile 3 onwards i.e
3 - drink
4 - drink
5 - gel
6 - drink
7 - drink
8 - drink
9 - drink
10 - gel
11 - 15 as per 6 - 10 and so on. Over a marathon I take 5/6 gels with me based on the above.
Psychological or otherwise, I find a mile or so after the gel has been taken it makes a difference.
Edited by KTF on Monday 1st December 11:40
That's interesting, thanks KTF.
I'm using water and then some cube things from wiggle. However, in the course of a 16 a fortnight ago I took 2 cubes which equates to around 12/13g over the course of the run. This weekend I did the 18 and consumed a whole pack (40g) over the three hours. My friend drank 1 and a half litres of Lucozade Sport and had 2 gels in the same period. He's of the opinion that I'm not consuming enough during the early stages and so my body is struggling later for that very reason.
I'm using water and then some cube things from wiggle. However, in the course of a 16 a fortnight ago I took 2 cubes which equates to around 12/13g over the course of the run. This weekend I did the 18 and consumed a whole pack (40g) over the three hours. My friend drank 1 and a half litres of Lucozade Sport and had 2 gels in the same period. He's of the opinion that I'm not consuming enough during the early stages and so my body is struggling later for that very reason.
About 1hr before Before each long run in the morning I have a bowl of fruit and fibre, a small banana and a pint of squash.
Looking at the stats for the SiS gel that I use it has 22g of carbs per gel. So on the 18 mile I did yesterday I had 3 gels (66g carbs) and a 500ml bottle of this (44g carbs) over a 2h18 (7:41avg) period:
http://highfive.co.uk/product/energy/energysource
So thats 110g total for the 18 mile run plus whatever is in the breakfast I had before.
Then 2 bacon sarnies and 2 cups of tea afterwards but I dont think that counts
Last year I was doing the long runs on just water but when I tried having a gel every 5 miles or so, for me, I found it made a difference and I was a lot less tired in the afternoon as I hadnt run myself down to empty.
It might be a bit close to the race now but the best thing it to buy a few gels, clif block, whatever and experiment on the runs to see how you get on with them and see if it makes a difference.
From memory I think the clif bloks say you should eat half a pack before a run but then one block every 2 or 3 miles but I would need to look on the back of a pack to see.
Looking at the stats for the SiS gel that I use it has 22g of carbs per gel. So on the 18 mile I did yesterday I had 3 gels (66g carbs) and a 500ml bottle of this (44g carbs) over a 2h18 (7:41avg) period:
http://highfive.co.uk/product/energy/energysource
So thats 110g total for the 18 mile run plus whatever is in the breakfast I had before.
Then 2 bacon sarnies and 2 cups of tea afterwards but I dont think that counts
Last year I was doing the long runs on just water but when I tried having a gel every 5 miles or so, for me, I found it made a difference and I was a lot less tired in the afternoon as I hadnt run myself down to empty.
It might be a bit close to the race now but the best thing it to buy a few gels, clif block, whatever and experiment on the runs to see how you get on with them and see if it makes a difference.
From memory I think the clif bloks say you should eat half a pack before a run but then one block every 2 or 3 miles but I would need to look on the back of a pack to see.
Edited by KTF on Monday 1st December 12:26
How do you guys find your weight fluctuation?
I'm a 20-mile a week guy and have recently upped the pace (7.05 mile) dropping in a weekend half-marathon in there when time permits
However, in recent weeks, despite my diet not changing much, I've found my weight creeping up
Anyone else had this?
I'm a 20-mile a week guy and have recently upped the pace (7.05 mile) dropping in a weekend half-marathon in there when time permits
However, in recent weeks, despite my diet not changing much, I've found my weight creeping up
Anyone else had this?
Muzzer79 said:
How do you guys find your weight fluctuation?
I'm a 20-mile a week guy and have recently upped the pace (7.05 mile) dropping in a weekend half-marathon in there when time permits
However, in recent weeks, despite my diet not changing much, I've found my weight creeping up
Anyone else had this?
I have no real answer, but are you completing 20 miles and adding in 13 miles every other week?I'm a 20-mile a week guy and have recently upped the pace (7.05 mile) dropping in a weekend half-marathon in there when time permits
However, in recent weeks, despite my diet not changing much, I've found my weight creeping up
Anyone else had this?
If I run 10km at about your pace, I use about 800 kcal. A deficit of 3500 kcal is worth 0.5 kg weight loss which equates to approx. 45km. This is a couple of extra 2 hour runs in the mountains for me!
I'm tryng to show that only large changes to training distances will counter small increases in calorie intake.
AndrewEH1 said:
I need to start running again, but it's Scotland and it's bloody freezing!
What to wear instead of my short shorts that I can wear in the summer?
Buy some full length trousers and tops, a thin hat and some gloves. Then get a jacket. I generally use Karrimor stuff as it is not too expensive and it lasts for a couple of years. Other than that, run quicker What to wear instead of my short shorts that I can wear in the summer?
AndrewEH1 said:
I need to start running again, but it's Scotland and it's bloody freezing!
What to wear instead of my short shorts that I can wear in the summer?
Running tights, wind proof jacket, hat, gloves. Maybe some base layers.What to wear instead of my short shorts that I can wear in the summer?
Once you are warmed up, you don't really notice the cold if you are covered up.
i've been struggling a bit with motivation lately but i've just been out for my usual lunchtime run along the thames, over blackfriars bridge, down to westminster bridge and over then back along the thames to the city of london. Bit of a different route and did a really good time, so very pleased to have got out there. I think I need to mix it up a bit so i have worked out a few different routes and times to go out, so looking forward to that.
What do other people do for motivation though, other than PB's? Sometimes I really have to drag myself through the door, but once out there it is worth it. Plus you always regret not running, never the actual run itself.
Just my little thought for the day!
What do other people do for motivation though, other than PB's? Sometimes I really have to drag myself through the door, but once out there it is worth it. Plus you always regret not running, never the actual run itself.
Just my little thought for the day!
eric twinge said:
What do other people do for motivation though, other than PB's? Sometimes I really have to drag myself through the door, but once out there it is worth it. Plus you always regret not running, never the actual run itself.
Just my little thought for the day!
My motivation is that I drink/eat too much so if I don't get out there and run I will turn into a barrel! don't get me wrong I have days when I don't fancy it and agree with you that once you are out there you are pleased you have made the effort.Just my little thought for the day!
I have a friend who has just run a half marathon a fair bit quicker than me so I aim to try and get quicker for when I do my next one next year, on a side note I much prefer running in this temperature than I do in summer as the warm weather doesn't seem to suit me.
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