The Running Thread

[Dr Murdoch]

Dr Murdoch said:

Morning

I'm going to run to and from work tomorrow. Each way is 8.5miles.

What should I be thinking of eating during the day to replaced lost energy in the morning and increase energy levels for the evening run?

Or would a cheese sandwich and a pack of cheese & onion be suffice?!

Thanks for all the advice, I managed it ok....

Return journey was much easier than anticipated, knocked a few minutes off of the morning run. Felt mentally great all evening.

However, next day I felt lethargic and mentally 'down', didn't really want to communicate with anyone. Has anyone else suffered this after pushing themselves harder than they have previously?

[ewenm]

Dr Murdoch said:

Thanks for all the advice, I managed it ok....

Return journey was much easier than anticipated, knocked a few minutes off of the morning run. Felt mentally great all evening.

However, next day I felt lethargic and mentally 'down', didn't really want to communicate with anyone. Has anyone else suffered this after pushing themselves harder than they have previously?

Sounds like the refueling before the 2nd run went well. How did you refuel after the run home? Plenty of carbs and protein would be my advice, and lots of water.

[Dr Murdoch]

ewenm said:

Sounds like the refueling before the 2nd run went well. How did you refuel after the run home? Plenty of carbs and protein would be my advice, and lots of water.

Thanks lots of water for the hour after, erm, before switching to beer and a quarter pounder with cheese + chips.

Isn't that what most athletes do?

[KTF]

Has anyone on this thread got a place for London this year?

[eric twinge]

KTF said:

Has anyone on this thread got a place for London this year?

Yep I have, looking forward to it.

[KTF]

eric twinge said:

Yep I have, looking forward to it.

Same here. This will be my third marathon and aiming to hit my target time of 3:30 (closest is 3:39) then I can retire from the training for/running a marathon business

[eric twinge]

KTF said:

Same here. This will be my third marathon and aiming to hit my target time of 3:30 (closest is 3:39) then I can retire from the training for/running a marathon business

This will be my 1st, I only found out I got a charity place about a month or so ago so I am in some serious training to get from my half marathon state up to full marathon. My HM best is 1.45, I only want to enjoy the marathon, I havn't got any real aims for time.

[KTF]

eric twinge said:

This will be my 1st, I only found out I got a charity place about a month or so ago so I am in some serious training to get from my half marathon state up to full marathon. My HM best is 1.45, I only want to enjoy the marathon, I havn't got any real aims for time.

I got an entry through my running club last year so have been training since January. This week is 7 of the 16 week plan I am following. The long Sunday run yesterday was 18M (7:51avg so a bit quick) with 20M scheduled for next Sunday.

The longest run on the plan is 22M so if you can get up to that distance then you will get round but getting the distance in is key to get your body used to doing it.

Best half time is 1:29:xx

[eric twinge]

KTF said:

I got an entry through my running club last year so have been training since January. This week is 7 of the 16 week plan I am following. The long Sunday run yesterday was 18M (7:51avg so a bit quick) with 20M scheduled for next Sunday.

The longest run on the plan is 22M so if you can get up to that distance then you will get round but getting the distance in is key to get your body used to doing it.

Best half time is 1:29:xx

blimey, I feel a bit behind then. I am lucky in that a chap who has just started his own running club in the last few months has devised a pretty intensive plan for me so that is helping, I am also meeting his long run club on sunday mornings as well. 16 miles next sunday (gulp). He said the same thing, I need to do a couple of 20 mile runs and a 22 mile run before the day.

[Roger645]

john2443 said:

I'm considering setting up a small training group. Once a week, do some reps and distance up to about 5k, free. I don't have any qualifications for this, I'd just do the session I was going to do and invite other people to join in.

It all sounded straightforward, but then I though about insurance, is it risky organising this, if someone falls over is there much risk that I get sued? (I'm in the UK BTW)

I go sometimes to a similar group, if I tripped up or had a heart attack I'd take responsibility and not sue the guy who very kindly organises it for no personal gain, if I wasn't with the group I'd be doing it on my own and would be safer with a group than alone - someone will know some first aid and will phone 999 so help will be there faster than if I'm on my own.

UK Athletics LiRF (leadership in running fitness) is probably the best way to get yourself covered. It's a 1 day course and after your checks (CRB type check) are done and clear you are covered under their insurance. My running club paid 50% of the course fee which was nice.

[krallicious]

Short and quick run this afternoon of 7.2k. Managed to knock 4 minutes off from the last time I did it so I am quite pleased. Still 3 minutes of my PB of 34 minutes though but that was set nearly 4 years ago.

Will be looking to go for a 15k+ on Friday so fingers crossed that my knees and hips are up for it.

[honest_delboy]

I'm in for London, I've never run a sub 2 hour HM so a sub 4 hour is a pipe dream I guess. Just getting round without walking and getting as close to 4 hours as possible I probably the best I can hope for.

My twin ran 2013 in 3:55 so I've always got that hanging over me !

[ED209]

Doing the Edinburgh Marathon at the end of may so thought I should start building up long runs. I did 11.5 miles last tuesday and then 13.2 miles today. According to strava my half marathon time today was 1hr 44 which i am pretty pleased with given my best ever half was 1.38 and today I wasn't racing just plodding around on my own.

I will be running the marathon with the Mrs and she wants to do sub 3.45 for a marathon. Never done one before and to be honest I recon sub 4hrs should be a more realistic target, or even just getting round!

[ewenm]

Good track session last night. 16 x (400m @ 5k pace; 100m jog). There was a big group of 40-50 people doing it of mixed fitness levels with the faster runners doing the whole session, the others cutting it short at 10/12 reps. At the front we did consistent 74s/400m (so 15:25 5k pace) with 30-35s recovery jog. Classic winter endurance work.

[KTF]

I did 12x 400m yesterday @ 1:30 avg across the lot so 6 min/mile avg mile time assuming I can hold that pace over a longer distance

[ewenm]

KTF said:

I did 12x 400m yesterday @ 1:30 avg across the lot so 6 min/mile avg mile time assuming I can hold that pace over a longer distance

Good work! The key to knowing if you can maintain it over a longer distance is the recovery taken between reps - the shorter the recovery, the more likely you can hold the pace for longer (obviously!). In general you'd use a 12x400m session with short recoveries as a gauge to your 1500m/mile/3000m race pace.

[KTF]

I had a 200m/1:30 recovery between each rep so it was run hard for 1:30, jog 1:30, etc. although towards the end there was more walking recovery than jogging

Over a 5k (parkrun) my quickest time from last year is 19:42 so 6:20 pace. Based on the above I should be a bit quicker when they switch to the flat course again as my times have been coming down over the past 6 months due to the marathon training I am doing (and not drinking since Jan 3).

[Smitters]

Managed an anger-fuelled 9km hilly run last night. Racing the light on the uphill first half, then flying downhill in the second half with the headtorch glaring meant endorphins were flowing.

[ewenm]

The difficulty of using that session as a 5k predictor is that the total effort is 4.8k (plus recoveries). In general you get a better gauge of pace when the total effort distance is beyond the race distance. That's why I think 12x400m is a decent predictor of mile/3k race performance. Of course, all these things are highly individual - some people perform better in racing than their training would suggest, some vice versa (very frustratingly for them and their coach!).

[ocrx8]

Anyone on here doing North London Vitality half? Just won a couple of entries today, three weeks to go. I was training for a half the following week so no biggie.