The Running Thread
Discussion
Back from the MK Marathon. Considering the weather I think I turned in a half decent time for me of 4hr 13mins. The marathon organisation was really stretched by the weather. Supporters were out in surprising numbers, but generally sheltering in underpasses which were flooded. The redways were also flooded, and it was akin to an assault course in parts where you had to dodge the huge deep puddles. Slippy underfoot in places, I think proceeding with it may have been a bit foolish on the organisers behalf but it was a proper challenge. No St Johns that I could see anywhere, and in places spectators were doing marshalls jobs. Massive loo queues in the stadium before hand, bag storage was a joke and at the end no silver blankets. I saw some girls looking poorly at the end.
Managed to avoid the wall by taking plenty of gels. The marshalls were bloody fantastic, crap goody bag. The worst bit was arriving in the Don's stadium and not being able to see any specific end to the marathon. You just crossed a chip detection strip and that was it.
The hills were all at 20 miles onward which was tough. I will probably do it again having said this as its fairly local.
Managed to avoid the wall by taking plenty of gels. The marshalls were bloody fantastic, crap goody bag. The worst bit was arriving in the Don's stadium and not being able to see any specific end to the marathon. You just crossed a chip detection strip and that was it.
The hills were all at 20 miles onward which was tough. I will probably do it again having said this as its fairly local.
Evening all, not really a "runner" more a casual jogger (would never pass comment on someone's choice of distance or lack thereof, I should add 
) but just signed up to do the Lytham Windmill Half Marathon in July.
Been boxing training for about 12 months with a bit of running to help increase fitness, decided to give myself something to aim for.
Did a 3 mile fun run when i was about 10 years old (which was a not unsubstantial 22 years ago now) but that's the sum total of my previous experience in "competitive" running! Only competing with myself on this one, ultimate aim is to do a marathon (again, i do understand this is not the 'be all and end all' of running distances
).
So... here I sit with a box of chocolate hobnobs and a glass of chablis next to me, actually raring to get training! Any tips gratefully received.
) but just signed up to do the Lytham Windmill Half Marathon in July.Been boxing training for about 12 months with a bit of running to help increase fitness, decided to give myself something to aim for.
Did a 3 mile fun run when i was about 10 years old (which was a not unsubstantial 22 years ago now) but that's the sum total of my previous experience in "competitive" running! Only competing with myself on this one, ultimate aim is to do a marathon (again, i do understand this is not the 'be all and end all' of running distances
).So... here I sit with a box of chocolate hobnobs and a glass of chablis next to me, actually raring to get training! Any tips gratefully received.
I took one half an hour before with half a pint of water, plus 7 on the run. And about 5 330ml bottles of water and 3 Lucozade sports. Probably a bit too many and I felt sick a few times, but I had hit the wall a couple of weeks ago on a 24 mile run and did not want to do it again.
I was a bit worried about over hydrating which can be very dangerous, on the other hand there was little chance of overheating. I saw several people run the whole thing in gore-tex walking jackets, and plenty of runners kept their bin bags on for the whole distance.
I was a bit worried about over hydrating which can be very dangerous, on the other hand there was little chance of overheating. I saw several people run the whole thing in gore-tex walking jackets, and plenty of runners kept their bin bags on for the whole distance.
Christ that's a lot of fluids! I couldn't drink that much I think I'd be sick. Longest I've ever run is around 19 miles, think I drunk around 150ml, 200ml tops with 1 gel and was fine, though suspect in another 2 miles or so I'd have needed more sugar. I was wearing shorts and tshirt and it was below 0 degrees, mind!
I downed a pint of REGO recovery after that though
I downed a pint of REGO recovery after that though
lost in espace said:
If you are running 19 miles you are ready for your first marathon dude! Dont forget the VLM 2013 ballot opens at 9am tomorrow.
thing is i'd like to do myself justice at the marathon and train properly for it and i'm not game for that yet, i've got uni to finish and i want to get sub 35mins 10k first.....which really shouldn't take much more effort to be honest.i'd also like to go sub 3 hours for a marathon when i do eventually do it. that 19 miler was only around 7:40/mile if i recall, whether i could have gone 45secs/mile faster for an extra 7 miles would have been seriously questionable
though with LOTS of training and plenty of gels, who knows. i've beaten someone in my club at 1/2 marathon who did London in 3:01 though.i've reduced my "long run" mileage because i currently want more speed in my legs....i'm doing some 800m/1500m pace sessions now as i want a fast 5k and 10k time and i've got the base endurance for it (as said, 19 miles really isn't an issue) but need more outright speed.
one day my friend, one day.
thanks lost in espace - my times are relative....for someone like ewenm they are very slow, but for me they are OK....but never quick enough
not in to clinic until this afternoon so just this minute out for a nice and gentle 4 miles recovery run as is usual for a monday!
the weather is atrocious....pouring with rain, the trees and blowing so the wind looks very strong indeed. still, it'll be worth it in the end.
i'm currently doing 6 sessions per week which are:
mon - easy 4 miles
tues - HARD interval training
weds - easy 5-7 miles
thurs HARD interval training (often slightly longer reps than tues, but not always)
fri - day off
sat - either another hard interval session (usually track work/fast fast stuff OR tempo run at sub 6min/mile pace
sun - 75-85mins easy (7:30/mile)
total mileage around 40 miles/week.
not in to clinic until this afternoon so just this minute out for a nice and gentle 4 miles recovery run as is usual for a monday!
the weather is atrocious....pouring with rain, the trees and blowing so the wind looks very strong indeed. still, it'll be worth it in the end.
i'm currently doing 6 sessions per week which are:
mon - easy 4 miles
tues - HARD interval training
weds - easy 5-7 miles
thurs HARD interval training (often slightly longer reps than tues, but not always)
fri - day off
sat - either another hard interval session (usually track work/fast fast stuff OR tempo run at sub 6min/mile pace
sun - 75-85mins easy (7:30/mile)
total mileage around 40 miles/week.
Good to hear the PH runners still got out there in the dreadful weather we had this weekend. Ross - right now your times sound pretty fast to me too! 
I had a day trip to London for my old coach's Memorial Service yesterday. It was both a sad and a celebratory day that allowed me to catch up with old training partners and friends, reminisce over Frank's life and laugh at some very funny video clips of him. It has re-inspired me to get fit again - bring it on!
I had a day trip to London for my old coach's Memorial Service yesterday. It was both a sad and a celebratory day that allowed me to catch up with old training partners and friends, reminisce over Frank's life and laugh at some very funny video clips of him. It has re-inspired me to get fit again - bring it on!
marsred said:
Evening all, not really a "runner" more a casual jogger (would never pass comment on someone's choice of distance or lack thereof, I should add ) but just signed up to do the Lytham Windmill Half Marathon in July.
Been boxing training for about 12 months with a bit of running to help increase fitness, decided to give myself something to aim for.
Did a 3 mile fun run when i was about 10 years old (which was a not unsubstantial 22 years ago now) but that's the sum total of my previous experience in "competitive" running! Only competing with myself on this one, ultimate aim is to do a marathon (again, i do understand this is not the 'be all and end all' of running distances ).
So... here I sit with a box of chocolate hobnobs and a glass of chablis next to me, actually raring to get training! Any tips gratefully received.
Lol, think I may have come across like a bit of a twunt on some of those bits. ) but just signed up to do the Lytham Windmill Half Marathon in July.Been boxing training for about 12 months with a bit of running to help increase fitness, decided to give myself something to aim for.
Did a 3 mile fun run when i was about 10 years old (which was a not unsubstantial 22 years ago now) but that's the sum total of my previous experience in "competitive" running! Only competing with myself on this one, ultimate aim is to do a marathon (again, i do understand this is not the 'be all and end all' of running distances
).So... here I sit with a box of chocolate hobnobs and a glass of chablis next to me, actually raring to get training! Any tips gratefully received.
Anyway, it sounds like your fairly fit from boxing training and the bit of running already.
I can't offer a specific schedule but some training tips are:
1) Try and find a running club, having a group to do sessions/runs with makes it much easier. A coach will help in setting a schedule for you.
2) Weekly long runs are a staple, if you can get into the habit of doing the 1/2 distance or more at a steady pace every week it makes the distance less intimidating (but build up the distance steadily).
3) Steady means steady! Don't kill yourself on every run, this is where having a group helps, if you can just about hold a conversation then the pace is probably about right, if you're flat out on every run then it's a very quick route to injury/illness. After all of the runner/jogger debate, don't be afraid to take it easy of the schedule says so. My rule of thumb is that you should be able to completely recover after one rest day.
4) Eat and drink well. I don't drink on runs, but beyond ~1hr 50 on your feet I'd say you need to be taking on fluids during the run. After runs have something to eat within 30 mins and a large meal within a couple of hours. Before runs have something ~2hrs beforehand (general guide, everyone's different). Don't be surprised if you're eating a lot more, according to my Garmin I burn ~1400 calories on a 12 mile run.
5) Have an abort plan on runs/take ID: We all have times when we can't continue on a run for whatever reason, so it makes sense to be able to walk back from wherever it happens. Some people like running out and back routes, but if you're doing 14 miles, you can be 7 miles from home when something happens, and that's a long walk! I try to choose loops or an out and back that zig zags so that I minimise the walk back if something happens. Also take ID so that if anything does happen you can be identified, it sounds morbid but I always carry something with my name and D.O.B on me so I can be identified in case of an accident.
6) For easy runs try running off road as much as possible. It makes me wince when I hear of the impact forces that the knee takes during running, so anything you can do to reduce this is good. Softer surfaces also help to build up strength in the ankle and it will make you a stromger runner.
Apologies for the long post, these just some general things I've learned over time whilst running.
Edited by anonymous-user on Monday 30th April 12:11
cookie118 said:
marsred said:
Evening all, not really a "runner" more a casual jogger (would never pass comment on someone's choice of distance or lack thereof, I should add ) but just signed up to do the Lytham Windmill Half Marathon in July.
Been boxing training for about 12 months with a bit of running to help increase fitness, decided to give myself something to aim for.
Did a 3 mile fun run when i was about 10 years old (which was a not unsubstantial 22 years ago now) but that's the sum total of my previous experience in "competitive" running! Only competing with myself on this one, ultimate aim is to do a marathon (again, i do understand this is not the 'be all and end all' of running distances ).
So... here I sit with a box of chocolate hobnobs and a glass of chablis next to me, actually raring to get training! Any tips gratefully received.
Lol, think I may have come across like a bit of a twunt on some of those bits. ) but just signed up to do the Lytham Windmill Half Marathon in July.Been boxing training for about 12 months with a bit of running to help increase fitness, decided to give myself something to aim for.
Did a 3 mile fun run when i was about 10 years old (which was a not unsubstantial 22 years ago now) but that's the sum total of my previous experience in "competitive" running! Only competing with myself on this one, ultimate aim is to do a marathon (again, i do understand this is not the 'be all and end all' of running distances
).So... here I sit with a box of chocolate hobnobs and a glass of chablis next to me, actually raring to get training! Any tips gratefully received.
Anyway, it sounds like your fairly fit from boxing training and the bit of running already.
I can't offer a specific schedule but some training tips are:
1) Try and find a running club, having a group to do sessions/runs with makes it much easier. A coach will help in setting a schedule for you.
2) Sunday long runs are a staple, if you can get into the habit of doing the 1/2 distance or more at a steady pace it makes the distance less intimidating (but build up the distance steadily).
3) Steady means steady! Don't kill yourself on every run, this is where having a group helps, if you can just about hold a conversation then the pace is probably about right, if you're flat out on every run then it's a very quick route to injury/illness. After all of the runner/jogger debate, don't be afraid to take it easy of the schedule says so. My rule of thumb is that you should be able to completely recover after one rest day.
4) Eat and drink well. I don't drink on runs, but beyond ~1hr 50 on your feet I'd say you need to be taking on fluids during the run. After runs have something to eat within 30 mins and a large meal within a couple of hours. Before runs have something ~2hrs beforehand (general guide, everyone's different). Don't be surprised if you're eating a lot more, according to my Garmin I burn ~1400 calories on a 12 mile run.
5) Have an abort plan on runs/take ID: We all have times when we can't continue on a run for whatever reason, so it makes sense to be able to walk back from wherever it happens. Some people like running out and back routes, but if you're doing 14 miles, you can be 7 miles from home when something happens, and that's a long walk! I try to choose loops or an out and back that zig zags so that I minimise the walk back if something happens. Also take ID so that if anything does happen you can be identified, it sounds morbid but I always carry something with my name and D.O.B on me so I can be identified in case of an accident.
6) For easy runs try running off road as much as possible. It makes me wince when I hear of the impact forces that the knee takes during running, so anything you can do to reduce this is good. Softer surfaces also help to build up strength in the ankle and it will make you a stromger runner.
Apologies for the long post, these just some general things I've learned over time whilst running.
Thanks for the excellent reply cookie.
I'm probably fitter than I've ever been, but need to work on stamina as the boxing is more focused on short, fast bursts of energy for up to an hour (lots of interval stuff).
Work and family mean i need to be really flexible when it comes to training so setting something as rigid as specific times for runs (which I guess is how it works with a club) is probably not going to work unfortunately.
My aim is to create a training plan covering each day, but fit the day's run in when possible (which will be a set time 99% of the time but if something else comes up I have that flexibility).
My main concern is similar to most first timers i would expect; that I will turn up to an event which is highly competitive and i'll still be running long after the finish line is dismantled and all the marshalls have gone home!
I'll enjoy it whatever happens though, its all just another interesting way of keeping me motivated to stay fit. Have found this thread a very useful source of info though.
I'm probably fitter than I've ever been, but need to work on stamina as the boxing is more focused on short, fast bursts of energy for up to an hour (lots of interval stuff).
Work and family mean i need to be really flexible when it comes to training so setting something as rigid as specific times for runs (which I guess is how it works with a club) is probably not going to work unfortunately.
My aim is to create a training plan covering each day, but fit the day's run in when possible (which will be a set time 99% of the time but if something else comes up I have that flexibility).
My main concern is similar to most first timers i would expect; that I will turn up to an event which is highly competitive and i'll still be running long after the finish line is dismantled and all the marshalls have gone home!
I'll enjoy it whatever happens though, its all just another interesting way of keeping me motivated to stay fit. Have found this thread a very useful source of info though.
marsred said:
Thanks for the excellent reply cookie.
I'm probably fitter than I've ever been, but need to work on stamina as the boxing is more focused on short, fast bursts of energy for up to an hour (lots of interval stuff).
Work and family mean i need to be really flexible when it comes to training so setting something as rigid as specific times for runs (which I guess is how it works with a club) is probably not going to work unfortunately.
My aim is to create a training plan covering each day, but fit the day's run in when possible (which will be a set time 99% of the time but if something else comes up I have that flexibility).
My main concern is similar to most first timers i would expect; that I will turn up to an event which is highly competitive and i'll still be running long after the finish line is dismantled and all the marshalls have gone home!
I'll enjoy it whatever happens though, its all just another interesting way of keeping me motivated to stay fit. Have found this thread a very useful source of info though.
Clubs usually have two nights a week as fixed training sessions that lots of people go to. Anything outside that as a group is often organised on an informal basis so can be more flexible with times. Another possibility is to see if there is a RunEngland group near you as they can be more flexible too. However as you say, you may well end up doing plenty of your training alone - good mental training for the marathon!I'm probably fitter than I've ever been, but need to work on stamina as the boxing is more focused on short, fast bursts of energy for up to an hour (lots of interval stuff).
Work and family mean i need to be really flexible when it comes to training so setting something as rigid as specific times for runs (which I guess is how it works with a club) is probably not going to work unfortunately.
My aim is to create a training plan covering each day, but fit the day's run in when possible (which will be a set time 99% of the time but if something else comes up I have that flexibility).
My main concern is similar to most first timers i would expect; that I will turn up to an event which is highly competitive and i'll still be running long after the finish line is dismantled and all the marshalls have gone home!
I'll enjoy it whatever happens though, its all just another interesting way of keeping me motivated to stay fit. Have found this thread a very useful source of info though.
To get over the "first event" nerves, definitely start with a 5k at a ParkRun near you if there is one. They are a great introduction to racing and race day nerves!
Perhaps stupidly for someone of my age (57), I've entered the ballot for next year's London Marathon. Won't know if I'm in or not till October, but am starting training now as I've decided I need to get fitter anyway and just the prospect of doing the Marathon is a useful incentive to get me started. Even if I don't get accepted I'm hoping that by starting now I'll be into the swing of it by October and will carry on even if I'm not accepted.
As a non-runner I have three questions:
- is there an optimum training shoe? I weigh about 85kg and as far as I know have a conventional running style
- is there a good value training watch (to show distance run and maybe heart rate if it's not too dear)
- what sort of daily/weekly mileage should I start at (is it best to run every day, or every other day?)
I know these are very general questions but thanks in advance for any advice.
As a non-runner I have three questions:
- is there an optimum training shoe? I weigh about 85kg and as far as I know have a conventional running style
- is there a good value training watch (to show distance run and maybe heart rate if it's not too dear)
- what sort of daily/weekly mileage should I start at (is it best to run every day, or every other day?)
I know these are very general questions but thanks in advance for any advice.
Blackpuddin said:
As a non-runner I have three questions:
- is there an optimum training shoe? I weigh about 85kg and as far as I know have a conventional running style
I would go to a running shop who will tell you what sort of shoe offers the best support for you. (If you could then refrain from buying them on the net it would be appreciated by the local store).- is there an optimum training shoe? I weigh about 85kg and as far as I know have a conventional running style
Blackpuddin said:
Perhaps stupidly for someone of my age (57), I've entered the ballot for next year's London Marathon. Won't know if I'm in or not till October, but am starting training now as I've decided I need to get fitter anyway and just the prospect of doing the Marathon is a useful incentive to get me started. Even if I don't get accepted I'm hoping that by starting now I'll be into the swing of it by October and will carry on even if I'm not accepted.
As a non-runner I have three questions:
- is there an optimum training shoe? I weigh about 85kg and as far as I know have a conventional running style
- is there a good value training watch (to show distance run and maybe heart rate if it's not too dear)
- what sort of daily/weekly mileage should I start at (is it best to run every day, or every other day?)
I know these are very general questions but thanks in advance for any advice.
Shoes - my recommendation would be to go to a local specialist running shop and have them check out your gait and recommend some trainers for you (but see "minimalist" footnote). I see your profile says "Wiltshire" so can definitely recommend Running:Bath in the centre of Bath if you're ever over this way. As a non-runner I have three questions:
- is there an optimum training shoe? I weigh about 85kg and as far as I know have a conventional running style
- is there a good value training watch (to show distance run and maybe heart rate if it's not too dear)
- what sort of daily/weekly mileage should I start at (is it best to run every day, or every other day?)
I know these are very general questions but thanks in advance for any advice.
Watch - Various options from Garmin, Polar, Suunto, Nike with and without heart rate stuff, also various smartphone apps (iMapMyRun for example) for time and distance. Really depends on budget. For example the basic Garmin Forerunner is about £100.
Training - Where to start depends on how fit you are at the moment. The NHS-backed "Couch to 5k" program gets lots of good reviews for complete novices who aren't very fit. There are plenty of training programs available on sites like www.runnersworld.co.uk for different distances and race targets. In general I'd say start with trying to run 3 times a week, 1 shorter faster run, 1 steady mid-length run and 1 longer slower run spead across the week (Tues, Thurs and Sat/Sun for example), but it really does depend on your current fitness.
There is an alternative viewpoint that the human body has evolved to run and you should run as close to barefoot as possible. This hinges on the theory that modern trainers encourage runners to heel-strike - so land with their heel first, not their midfoot, sending shockwaves up the leg and missing out on the shock-absorption of the foot flexing. There's a range of "minimalist" trainers available and they do work for some people but not all. A decent running shop will be able to discuss the options with you, including minimalist shoes. It's worth noting that contrary to popular myth, most of African runners don't train barefoot; they run in the same "normal" shoes as the rest of us, but have good running form and still mid-foot strike "despite" these shoes.
Gassing Station | Sports | Top of Page | What's New | My Stuff