The Running Thread

[honest_delboy]

I had to work at the weekend so delayed my long run until yesterday, 13.02 in 2 hours so i am feeling optimistic i will get a sub 2 HM with better prep (rest,diet,hydration) and a flatter run.

Anyone on here use camelbak? Which model did you buy?

[KTF]

A water bladder for a half (or even a full) is not needed imo. If you want to take water with you, try a waist belt or similar with a bottle holder and pockets for gels, bars, etc.

[ewenm]

Depends what you like. I prefer to carry stuff on my back than in my hands or on my waist. I find rucksacks are more stable and less annoying than bumbags.

If it is just hydration you're looking for than one of the small Camelbaks or race vests would be suitable. If you want to be able to carry a bit of stuff too (e.g. for run-commuting) then something slightly larger. I did 15 miles run-commute on Friday and used my Inov8 Race Ultra with the bladder to practice fuelling and to carry a bit of kit (phone, wallet, keys).

I rarely carry anything when running and only really consider in-run hydration if it is very hot or I know I'll be out for well over 90 mins.

[KTF]

ewenm said:

I rarely carry anything when running and only really consider in-run hydration if it is very hot or I know I'll be out for well over 90 mins.

I used to be like that as well but after I switched to taking water with me and a gel/bar every 5 miles or so on a long run I find that I am less worn out afterwards and the run seems easier as well.

Psychological or otherwise I found that it makes a difference for me.

[ewenm]

Definitely makes a difference. For me it depends what the purpose of the run is. If it is race simulation or fuelling practice, then it's vital to include drinks/gels. If it's just long mileage then I don't really mind feeling tired/rough at the end of it - psychologically I find it beneficial to feel like I've worn myself out!

On my long run-commute (15+ miles) I tend not to carry any food/gels/drink as it's just mileage. However, I'm now looking to a ~2hr race in the Alps in the summer so need to get used to fuelling on the run (SIS products work best for me, Lucozade Sport is a big no-no, others find the opposite).

[KTF]

I prefer SiS stuff as well but the others I run with like High5 as they are a bit more 'liquid'.

I tried Lucozade as well but it seems to be nothing but sugar and after a while really lost its appeal. A bit of an issue that one given how much of it there will be at London

[ewenm]

Lucozade Sport had distressing gut results for me! In London 2009 (DNF ) I carried SIS gels and took them just before water points so I could wash them down.

[Rouleur]

These little silicone bottles are very handy for carrying small quantities of water (237ml) and fold up when empty

http://www.sportsshoes.com/product/ron1248/ronhill...

[Alapeno]

Have somehow only just come across this thread.

If anyone is remotely interested, I'm just going to briefly bore you lot with my progress. There's a couple of questions in this long post, honest.

I only started running 9 months ago as part of wanting to lose a lot of weight and to stop being generally lardy and lazy.

May - I had to stop and walk numerous times on a 2k jog, so no fitness whatsoever.
June - Got my distance up to 3k at a quicker pace without walking. Still felt uncomfortable though and was carrying a lot of weight.
July - Was pointed in the direction of Parkrun and did my first one in 36mins.
September - had been doing parkrun weekly and another run in the week, Parkrun time down to 30mins.
October - really starting to enjoy running now so started going to local run club, which consists of pretty intensive training (hill sprints etc) on a Wednesday and a longer run, just outside my comfort zone on Friday. Starting to see real progress now, building strength and technique. I entered the Wilmslow Half Marathon for something to aim for and started to up my distance on a Sunday run.
January - 3/4 runs a week now and have dropped over 3 stone in weight, been told I need to drop the extra bit to stop my aches and pains!
February - Hit 25mins for my Parkrun so down 11mins over 5k with running there and back (extra 3.5k each way).

March - Wilmslow Half Marathon and hopefully nearing my 4stone weight loss goal. Looking to do the half in less than 2hours.

I've only been up to 9miles so far but I'm planning on running a couple of half marathons in my own time before the organised one. Does anyone find they need to take water/food with them or is it probably not long enough?

Anything else I can do to prepare? It's more keeping aches and pains at bay rather than putting the extra fitness on.

[KTF]

Alapeno said:

I've only been up to 9miles so far but I'm planning on running a couple of half marathons in my own time before the organised one. Does anyone find they need to take water/food with them or is it probably not long enough?

Anything else I can do to prepare? It's more keeping aches and pains at bay rather than putting the extra fitness on.

The stuff I have read says that you should have something every 40 mins or so to keep the energy levels topped up.

When I did a half last year with a target of sub 90 I had a few sips of water every mile from mile 3 a gel at mile 5 and a caffene gel at mile 10 i.e:

3, 4 = water
5 = gel
6, 7, 8, 9 = water
10 = gel
11, 12 = water

The training plan I followed had me running up to 15M on the Sunday long run so that your body was used to going further then on the day you could really get some speed going.

Beginner plans are different though such as this: http://www.runnersworld.co.uk/racing/beginner-half...

If you are planning to take something with you on the run then practice taking gels, water, etc. on the training runs and try different brands as well as some people get on with it some dont.

Also, if you havent done so, use something like this to plot a route and/or use a GPS watch to get the distance right rather than trying to guess:

http://www.gmap-pedometer.com/

Edited by KTF on Wednesday 25th February 11:41

Edited by KTF on Wednesday 25th February 17:56

[honest_delboy]

ewenm said:

Depends what you like. I prefer to carry stuff on my back than in my hands or on my waist. I find rucksacks are more stable and less annoying than bumbags.

If it is just hydration you're looking for than one of the small Camelbaks or race vests would be suitable. If you want to be able to carry a bit of stuff too (e.g. for run-commuting) then something slightly larger. I did 15 miles run-commute on Friday and used my Inov8 Race Ultra with the bladder to practice fuelling and to carry a bit of kit (phone, wallet, keys).

I rarely carry anything when running and only really consider in-run hydration if it is very hot or I know I'll be out for well over 90 mins.

I find it hard to carry stuff in my hand or on my waist, it doesn't feel right. The camelbak would be used just for my long training runs, no need for mobile phone etc. Something like this :

http://www.wiggle.co.uk/camelbak-hydrobak-15-litre...

Thanks for giving me the nod on those high-5 tablets, it's quite literally night and day difference. No more cotton mouth.

[ewenm]

honest_delboy said:

I find it hard to carry stuff in my hand or on my waist, it doesn't feel right. The camelbak would be used just for my long training runs, no need for mobile phone etc. Something like this :

http://www.wiggle.co.uk/camelbak-hydrobak-15-litre...

Thanks for giving me the nod on those high-5 tablets, it's quite literally night and day difference. No more cotton mouth.

Looks like a good compact pack, will probably be fine.

[Smitters]

Currently psyching myself up for 17km in the dark tonight. Must go as I've been eating all day as if I'm going to run!

[krallicious]

Just back from an odd run. I thought about doing a 10.5k route that I haven't done for a few weeks but as I neared the turning point I thought I would just keep going to see where I ended up. Eventually reached home after 24.3km which I was very happy with but the time was absolutely crap (2.25) and the last 5k were painfully slow. I felt really good up to around 16k and then it felt like I hit the wall.

I think a lack of fluids and only having two slices of toast for breakfast where probably the main culprits although my legs were feeling a little tired from upping the weight on my squats yesterday. After my 17k last week I was feeling really optimistic about the HM in 10 days but now I'm not so sure again.

Does anyone have any advice for runs next week? The HM is on the 8th March. I was thinking of running Mon/Wed/Fri with each run around 8 to 10k.

Alapeno, good work on the weight loss. I'm down 11kg since Jan and aiming for another 8kg before the 30th May.

[KTF]

I would aim for at least a half marathon distance run (if not a bit longer) a few times before the race with a taper before but you only have a week and a half before the race.

Training doing a max of 10k to a racing/running a half is too much of a jump imo so I would aim to up the distance if you can.

On the plan I followed, the Sunday before the race was 13-15Miles @ steady pace with plenty of 10-12M runs at varying paces in the 9 weeks before. Getting your body used to doing the distance (if you have not run one before/for a while) will make a difference as will fuelling up properly before (and during) each training run.

[Alapeno]

KTF said:

The training plan I followed had me running up to 15M on the Sunday long run so that your body was used to going further then on the day you could really get some speed going.

Beginner plans are different though such as this: http://www.runnersworld.co.uk/racing/beginner-half...

If you are planning to take something with you on the run then practice taking gels, water, etc. on the training runs and try different brands as well as some people get on with it some dont.

Also, if you havent done so, use something like this to plot a route and/or use a GPS watch to get the distance right rather than trying to guess:

http://www.gmap-pedometer.com/

Cheers for the tips, the water/gel plan sounds doable. Any gel brands you personally like/don't like?

Doing the distance before the actual day was something I thought would help and you're right, isn't generally included in beginner plans that I've seen. I think I need to know what time I'll realistically do it in, as I'm a bit competitive so might disappoint myself.

I'm planning on getting the Garmin Forerunner 220 in the next few days. Tired of carrying the phone around for Strava, to which I've become a bit of an addict.

[KTF]

Alapeno said:

Cheers for the tips, the water/gel plan sounds doable. Any gel brands you personally like/don't like?

Doing the distance before the actual day was something I thought would help and you're right, isn't generally included in beginner plans that I've seen. I think I need to know what time I'll realistically do it in, as I'm a bit competitive so might disappoint myself.

I'm planning on getting the Garmin Forerunner 220 in the next few days. Tired of carrying the phone around for Strava, to which I've become a bit of an addict.

I prefer SiS gels but the others I run with prefer High5 as they are a bit runnier. I tried them as well and from a performance point of view there is little difference so its personal preference really.

SiS do a multipack if you wanted to give them a go without getting them in bulk: http://www.scienceinsport.com/sis-products/sis-mul...

I would certainly recommend getting a variety of flavours as reaching for yet another Tropical one soon wears off

I find I have too many gels on a run then they ruin my insides so I alternate them with a High5 bar as well. I actually look forward to these on a run but after 10+ miles chewing is an effort so I switch back to gels again: http://www.wiggle.co.uk/high5-energy-bars-25x60g/

For a half 2x gels/bars (or combination) should be fine. I would suggest taking your own water as well as most races give it to you in cups which are absolutely useless to drink from plus if you have your own then you can have it whenever you like.

[krallicious]

KTF said:

I would aim for at least a half marathon distance run (if not a bit longer) a few times before the race with a taper before but you only have a week and a half before the race.

Training doing a max of 10k to a racing/running a half is too much of a jump imo so I would aim to up the distance if you can.

On the plan I followed, the Sunday before the race was 13-15Miles @ steady pace with plenty of 10-12M runs at varying paces in the 9 weeks before. Getting your body used to doing the distance (if you have not run one before/for a while) will make a difference as will fuelling up properly before (and during) each training run.

Thanks but I have been training for the HM since Novemeber and have been upping the distance, plus doing 3 runs a week, since the middle of January. I have done a 17.k last week and a 24.4k today. I will be able to make the distance in around 1hr 53 but I am aiming for sub 1.50 followed but a massive pizza and some beers as a reward!

[RizzoTheRat]

KTF said:

ewenm said:

I rarely carry anything when running and only really consider in-run hydration if it is very hot or I know I'll be out for well over 90 mins.

I used to be like that as well but after I switched to taking water with me and a gel/bar every 5 miles or so on a long run I find that I am less worn out afterwards and the run seems easier as well.

It amazes me how many people carry water on a 5km parkrun.

[ewenm]

RizzoTheRat said:

It amazes me how many people carry water on a 5km parkrun.

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