Brighton marathon training and weight loss

[Birdster]

Hi,

I'm just starting a general post looking to document what I'm up to on here and to pick up some advice from others as I'm concerned that I'm not fit enough and would prefer to ask for help, rather than risk injury.

I'm just under 6ft and weigh 14st 10lbs. For the last 2 years I've been running on and off. I would run a 5K at least once a week during lunch, with a longer 8-12K trail run most weekends. Maybe with a break for a few weeks and then back onto it. I'd find that a cold (man flu), or work would get in the way and I'd pick it up again. I'd average 6min/km.

At the end of December I started a training plan from one of the running magazines. I can post this up later when I'm at home, but it's based around been able to run 20 miles a week. On a Tuesday it will be 4 miles, Thursday 4 miles, Saturday 4 miles, leaving Sunday with 12 miles. The days mileage would go up and down marginally depending on the target for that week and would include hill runs on a Thursday, this week it starts speed work on the Thursday run.

I've finished the third week, although I should be on week four. I had a nasty bug for a week and was off of work. This Sunday was meant to be a 12 mile run and I only managed 6, it was raining and cold and I just couldn't manage anymore. I didn't run Tuesday as my legs are still a bit sore with a bit of a wobble and they're still stiff when walking up the stairs at work. Something I don't normally have, so I'm listening to my body instead of forcing myself. I'm not sure what caused me to hit the wall so to speak, but I feel it might have been my diet the night before and maybe pushing myself as I was on the turbo trainer for 25 minutes the night before, or was it just a bad run? Due to wanting to lose weight as well I had a diet M&S cottage pie meal that was left in the fridge and thought I'd be okay the next day. Normally it's brown pasta with quorn, some low fat cheese and a simple tomato based sauce. I figured that I'd be okay using the bike the night before (chasing the weight loss).

Breakfast and fuelling before a run would consist of Weetabix, or porridge, followed by a peanut butter & jam sandwich 2 hours later, but 30-45 minutes before heading out for a 5 mile run. Before the run I had one Weetabix with semi skimmed, 2 toast with jam & peanut butter, some egg whites and a coffee. Gave it about 2 hours, headed out and found it difficult from the off. So I thought that I'd be properly fuelled from that mornings food for my 12 miles.

Previously I'd still enjoy a can of coke, or some chocolate, and a beer when I fancied. I'm slowly cutting these things out, so perhaps I'm missing the amount of sugar and rubbish I'm used to having in my system. Sorry it's a bit of a ramble, but was feeling motivated and feeling a little setback/lost and I'm find the cravings for a beer/chocolate/crisps kicking in. I've given in a few times as well.

Thanks for listening.

Edited by Birdster on Wednesday 18th January 11:33

[Jefferson Steelflex]

It sounds like you are just not used to running with the regularity that the training plan needs, and that will take time, so maybe try and find something a little less demanding, as 3x4 miles in a week finished off with 12 miles is probably too much for you at this stage (as it would be for many people).

If you can run 6 miles now, then why not do that twice a week and then up it slowly from there? You need to be running 20-odd miles in one go by end of March, so you have 10 weeks to get up to that distance, so plan accordingly. If you can do a 12 mile run by mid-February I'd be happy with that, then you can add a few miles each week and be on track.

In terms of diet, I've never needed any food when going for a morning run, some people even say it is counterproductive but if you are going to fuel yourself beforehand then porridge and/or banana would be my choice. The Cottage Pie would be a disaster pre-run and would not have helped at all. Consider working on your food plans a bit better - download MyFitnessPal and start to plan your meals properly so you have the right calorie intake and the right macros of protein, carbs and fat.

If you look at your stats - you weigh 95kg which is a little high for your height (without knowing your muscle mass of course) but it's not bad, so by working on the food planning and the running improvement you will lose a lot of that weight come race day. Suffice to say, chocolate, Coke, etc. have zero benefit and need to be cut out as much as possible.

You will get there, just don't try and do too much too early, as that's the easiest way to demotivate yourself.

Good Luck with the training.

[Birdster]

Thank you for the reply. I had a feeling that I'd need to be cutting back the miles in a week, but at least I learnt that/asked for help before plodding on risking injury. I've tried running empty stomach before (when I first took up running) and couldn't manage it, but perhaps I should try it over a shorter distance this week perhaps?

I hadn't eaten for a few hours today and had Weetabix, eggs, coffee from 8am - 1pm today and managed 6 miles in one hour during lunch. Feeling a bit more positive today after posting and taking a new light. Any suggestion for good meals to have the night before if I'm planning a run. Or even a beginnings training plan?

Thanks again.

[Jefferson Steelflex]

I'm not an expert on nutrition really, so hopefully someone else can help with what foods to eat. Clearly you can't go wrong with ensuring you drink enough water, and the ultimate sports drink is milk if you need energy and protein while keeping hydrated.

Aside from that I'm not sure, plenty of good carbs always helps...