...and the beat goes on...
Emma - It's hard to give exact advice to fuelling long runs. Personally I take a maximum of two gels, but that is based on me having some bad issues after taking on-board gel number three. The last two marathons I've ran have been done using one SIS gel and one packet of Shotbloks. Some people would take way more than that, some even less. I think you just need to experiment until you find something that works for you including not making you feel ill. I think any weight gain doesn't tend to be what people would eat on the run, but binging post-run.
I'd do you midweek runs faster than your long runs. If you are new-ish to running and this is your first marathon I wouldn't get to worried about pace or times. I think for first time marathoners unless you are a seasoned runner then completion is as good an objective as any. Once you have that training and first race under your belt you have a better idea of what you need to work on and what sort of time you could push for with the right training.
If you are running three times a week then maybe push the pace on what is your shortest run of the week. Do a second longer run at predicted marathon tempo pace, even finish with a couple of fast miles if you feel strong. Certainly ease off the pace on the long runs though. It does sound like you have good pace and could post a very good time if you could dedicate the time to your running. Right now though if I was you I'd focus more of building stamina and learning to pace yourself a bit better.
I'm by no means a training guru, so no doubt some other forumites can offer you some great advise on how best to get ready for Paris. You've picked a great race for your first marathon.
Running Rodent wrote (see)
Whoops - cross post with Eggy. At least we're both agreeing about the long runs, if we're not exactly agreeing on the pace! (However, I'd probably trust Eggy's maths over mine ). But definitely slow down!
I based mine on a target 4:30 time. A 4:30 marathon is 10:17 minute mile average pace, so a long run should be 0:30 to 1:30 slower than that going by the various training thingy-me-bobs I've read.
Ha ha binging post run!!!Thats my favourite part Eggy!Its my reward!!!I will continue with what i am taking during my long runs and can always adapt it slightly if need be!
Thanks again for all the advice, feel a bit more positive again as felt totally deflated yesterday when i finished!I have been really enjoying my training so far but last week was a bad one. Guess thats all part of the training!
Well one thing you can take from yesterdays run is that you completed it despite how hard it felt. That's the mentality that'll serve you well in the later stages of a marathon.
I partial to a good binge myself.
I reckon a real shocker of a long run during training is no bad thing - as Eggy says, it's good for the mental toughness....you know you got through it so you can do it again.
I had a biomechanical assessment at The Running School in Bristol today. With somebody who looked young enough to be my son....sigh.
Aaaaaaanyway, it was very interesting. I got videoed from the side and the back, then we picked it apart. There was more good stuff in there than I was expecting - for example, my alignment and arm movement is very good. I suspect this is a very recent change as I have spent a considerable amount of time and effort on this over the past couple of weeks. It seems that all my standing sideways on in front of a mirror rolling my eyes out of my head to see if my alignment looks right was worth it. I've stopped twisting my upper body, my arms stay in line where they used to cross over the midline. So far so good.
On the not so good, his main concern is my hip drop, meaning that my pelvis isn't stable. I'm not at all surprised about this, it's my weak area and it's what causes every single injury I've had, I think. My feet also cross over the midline too much but that could well be sorted with more pelvic stability.
I still heel strike but not as badly as I used too - that's the thing he's least concerned about.
Outcome is that these are things which can be sorted. My glutes are very weak (I'm not surprised by this either) so I have booked a session for when I get back from skiing. He's going to teach me how to properly do glute strengthening exercises, so I know how they should feel when I'm doing them. He's also going to help me with a couple of tweaks to get a tiny bit more heel lift, but he doesn't want to make too many big changes before Paris because my alignment is pretty good at the mo.
After that, we'll see...but today was certainly worthwhile as it's the first real feedback I've ever had about my running and it's told me that my suspicions that my hips were causing my problems were correct. And I do like to be right
The wee countdown thing on my desktop says 7 weeks and 5 days to go....Taking the taper into account, that's only 4 more weeks of ' training '. So, hang in there Emma. You, too, vicky.You've probably just passed the hardest bit. I think everyone gets to a low point, at some point..
Today's was a ' fun' run. January/February probably isn't the best time of the year to discover forestry tracks and water board roads...but, then again...6 miles, up at 350 metres, there's still lots of snow.( Who would have guessed that a run to a wind farm would be..errr..up.and windy..?) 'Fantastic view and only sheep to share it.This running lark is certainly a good excuse to go exploring off-road.
I'm losing weight. Happens every year no effort required.
Me too - half a stone down on my post Paris weight - not intentionally. Clothes are too big, which is a bit of a bugger...
Welcome Vicky. Some good advice there.
Trevor - I did a half PB in Sepembert in 1 hour 38 followed up with a marathon PB of 3 hours 36 in October. But it was my 3rd marathon. If it your first, I suggest you set a target that you are really confident you can achieve. And then just do it. And try and enjoy it. And then buy us all a drink in the pub!
And welcome Emma. Busy thread today..
JB, the LSRs are designed to do several things:
The point of the SLOW bit:
If the pace of your LSRs is niggling t you then you're absolutely right - you need to run them on your own. It's not antisocial at all...I will only run with somebody else if I am happy that the session meets what I want/need to do on that day, otherwise I'll go out on my own.
Jimbob, I don't know your target race time but 19 miles at 8:37 pace is rather fast if your planned race pace is also 8:20-30. I only managed 8;45 yesterday and I'm aiming at a 3:15 marathon. I have done one long run at 8 min mile pace, and I have a couple of 20 mile races in the plan where I'll race at 7 min mile pace. But for me the LSR is slower than race pace, by half a minute I'd say.
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