Rather than bumping the old losing weight thread, thought I'd post this one up.
Anyone else run regularly? Anyone training for a half/full marathon at the moment?
I didnt get a place in the ballot for the VLM, so rather than go for a charity place, I opted to run the Paris Marathon instead on 6th April, same day as Brighton and the week before London.
I'm hoping to get around in somewhere between 4:10-4:20. My club mates reckon I'm more than capable at running sub 4:00 but as its my first marathon, I'm intending to take it as easy as I can just to see how the body reacts and then try and break the sub 4 at a later date.
Until a few weeks ago, the furthest I'd run was 13.1 but having ran a pretty easy-paced 17.2 (inside my 4:10 pace) I feel a lot more confident I'll get around now.
Dare I say I feel a million miles away from where I was when I ran in the CL Run to the Beat challenge in 2008 where running a HM in 2:45 very much destroyed me for the best part of two weeks!
Any tips any of the marathon veterans care to share???
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For my 17, I went through a whole packet of jelly babies (15 I counted) and just a 600ml bottle of High 5 4:1. Ran out of liquid at 14 and was bone dry there after. Have since bought a double bottle belt carrier so hopefully the next long one will be more enjoyable...
My last marathon was Berlin 2012 where I completely blew up after 28 km as I hadn't done enough long runs and struggled round the last 1/3 to finish in 3:19. I'm nowhere near that sort of form at the moment so looking to treat the spring races at training before having a crack at getting closer to the 3 hour mark in the autumn
Have a look at doing some proper organised training runs for your longer outings. Gade Valley have a 17 miler near hemel hempstead that I'll be doing in 2 weeks, it's only £5, they have water stations and there's tea and cake at the end. There's also a 20 miler I'll be doing a month later as my last long run but that's only 2 weeks before london/brighton so a bit close for you guys
Tip 2: don't increase weekly mileage by more than 10% in one go or you'll probably get injured.
Tip 3: once a month have a cut-back week where you do about 10% less, to help recovery.
Tip 4: do a flattish half-marathon 4 to 6 weeks ahead of marathon.
Tip 5: if you can run 17 miles on your own at 4:10 pace then you should be aiming for 3:50 - 3:55! Try a couple of 8:3x miles in your midweek runs.
I'm doing London for the third time this year, last year was 3:01 so hoping for 2:59 this time.
Good shoe advice from SS but personally I don't use gels, each to their own.
PS Clapham Chasers do a good "race or pace" 20 miler in March.
Feb 23rd- Gade Valley 17 (with an extra mile added to make it an 18), March 2nd- Clapham Chasers 20, March 9th Finchley 20, March 16th- not sure but probably a nice slow 16 miles somewhere, march 23rd- Gade Valley 20, then it's time to taper
Salad, you're a bad man getting me thinking of sub 4 again. That's for next time
Am glad to say I've been using two pairs of running shoes at all times and have been alternating between runs so both pairs should be fine by April. I hope
Been looking at shorts today. Knowing my luck, Paris will be hit by a heat wave in Apr after months of cold weather training. Wondering about getting some Skins compression ones? Any thoughts?
As it's your first marathon be aware, you will get niggles and aches and pains right the way through training and the race. It's just what happens when you stress the body like that but you've an endurance sport background so you're probably used to that.
I'm always amazed at geezers who turn up to run a half in Dunlop Green Flashs and a rugby shirt. Even now 15 years after technical fabrics came on the market. I always use dual layered shorts now so you've got compression shorts built in with longer ordinary shorts. Also use compression shirts as well as anything that helps stop it all wobbling can only be a good thing in my book...
Dr Salts Muscle Therapy Bath Salts
http://www.sainsburys.co.uk/groceries/index.jsp?bmUID=1392155701329
Trying to lose weight was my first objective (going quite well), and it's hard doing those rest days as they help hugely with the calories but I'll stick to it. The BUPA site itself has a good plan which I'm trying but the stretching thing had me a bit vexed.
After a run, I always try and do a 5 min cool down then stretch everything. Not for long though, about 5 mins max. 300ml of low fat chocolate milkshake with skimmed milk within 10 mins of finishing the run then can shower or bath and then eat when ready.
I'm not saying that would work for everyone of course but it seems to work for me. When I was running at a much heavier weight, my legs used to hurt for days afterwards. The only time I get discomfort in the legs now is when I'm really pushing my pace over longer distances and as the HR goes up, the lactic acid builds up and the soreness begins to creep in. (Not sure I could ever run or ride without a Garmin HR monitor again!)
Decided to get back into my weekly run, but lost my running shoes, so have decided for something completely new. Vibram Five Fingers Bikila. Apparently you need to have a lot of patience with these ones. More of less barefoot running, but it's good for your knees (apparently). You instantly change your running style (again, apparently...).
Shoes should arrive any time soon. Always keen on trying something different.
Will let you know how I get on, but it will take a few months, before I'm ready to do proper running in these ones (according to the reviews + the guy I spoke to in the running shop).
It will hurt the first few times, but your body will quickly adjust.
Apparently this is the way we're supposed to run.
By running in normal running shoes, we're used to the padding. Therefore, we can cause a lot of stress to our knees.
This should apparently not be the issue with these shoes. You're forced to run in a different way.
In terms of the recovery/maintenance: Make no mistake marathons do a number on your body. I would say 4 times tougher than a half. I've only got back into my stride in last month after NY (November!) - then I'm 47 - but don't take it lightly - respect the distance!! So be pro-active in terms of taking care of yourself. I guess you'll be averaging 35-45 miles a week in the monster month period prior to the 3 week taper - it takes its toll! I always add swimming as a recovery - if you start feeling beaten up - jump in a swimming pool and kick around - nothing too vigorous, but enough to get your legs stretched. Always listen to your body - have used a bike/stationary bike instead of a run (4 bike miles = 1 mile running so my triathlon friends say) - I think cross training is great and enables you to train without impact - as mentioned above. I also grab a bag of ice and chuck in bath after the long runs for recovery. 10 mins of hell, but it makes a difference. Use sports massage - again not to deal with problems, but to stop yourself getting problems. Stretch!
Assume you have a program? If not tons of stuff on internet. However don't get caught up in the numbers - if you have to skip a run for whatever reason - feeling done in etc - just let it go - don't try to make it up. The idea is to arrive at the start line feeling fresh. The best advice I received related to after marathon recovery. Look that up - because post marathon is where you can do yourself real damage. Try to rush back into running too quickly and you can really set yourself back. Again plenty of stuff on internet - I don't run for 2 weeks - a bit of swimming/light stretching etc, then light stuff for another 2 weeks etc.
Enjoy it - take it all in - a big city 26.2 is a real trip!
Be careful - only for those with perfect form - In my opinion!
Was surprised that yesterday's run took in 1,200ft of climbing in 20 miles where as Paris looks almost as flat as a pancake in comparison, around 250ft for the 26.2 so feeling even more confident now.
I have to say the legs feel a little tender today and I really didnt want to get out of bed this morning but all reasonably good.