Asics training starts now...!!

Here we go......

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31/01/2013 at 14:09
Sarah Conway 6 wrote (see)

Thanks Ruth for the guidance on the gels. I have used water based gels in the past for half marathons but over the last year have stuck with putting electrolytes in my water as this was sufficient for that distance.  Is it ok to start taking the gels from about 1 hour in to marathon if I have taken one before the start? I plan on having my normal electrolyte in water too on the actual day.  I'll take a look for some of these gel options this weekend as I do my long run. Thanks again.

If you have run a marathon before and have starting taking the gels at 60mins and this work, stick with it. If not I would suggest take the first at 30-45minutes. The electrolyte in water may be useful, if a very hot day or you like the flavour and helps you drink but I am not sure necessary for most runners BUT if you feel it has worked for you in the past, don't change it.

 
31/01/2013 at 14:29
melaniejayne wrote (see)

Hi Ruth.....!

I am feeling a lot more confident now if there are no trees in Paris.....but will definitely practice my fluid regime!!.....

As for the Gels.....I used a high 5 energy gel at 1hr, then 1x Gu energy gel x2 caffeine at about 1hr 30ish.... and 1x torq gel with guarana at 2 hours on Sunday.....but now questioning the 2x caffeine???....also its so thick I'm a little concerned about taking it with water if I'm not wearing a hydration pack....( and you know I like to smile a lot when running, so it may look like I haven't cleaned my teeth for days!!!.....) .Do they use bottles in Paris at the water stops....??..........( please excuse my ignorance!!) .....and is it always water they issue??

As for this Sunday 10k....would i take a gel pre run???.....would it give me extra wings????..........I may need all the help I can get now my time has been posted publicly!!!

 

Hi Sam.....Thank you for your lovely comments....!! It's really given me a boost!!!.....

Hi Mel

Gels first: you total carb intake over the 2 hours was 97g (48.5 grams per hour) so this is good from carb needs (suggest around the 50g per hour for you so spot on!). Total caffeine was 129mg so this is a safe level for you as well. The guarana is still caffeine and the TORQ gels have 89mg of this so beware that you should not use these caffeine TORQ gels the whole way through a race (I have included this 89mg in the total caffeine above). Do you want to try the more water based gels- isogels (high five) or powerbar hydro etc and see if these are better otherwise you will need to ensure you only take the gels when a water stop is approaching.

Once I know what mixture of gels or type of gel you will go for , I can put them in a suggested order for you (where to have the caffeine ones and if some are higher in carb content place these towards the end etc).

Your focus at the moment should be fluid prior to run and finding type (s) of gel you are happy with. If TORQ is your favourite then this is a good gel but may also need to use a few non-caffeine ones form TORQ as well.

Prior to 10km, no gel needed BUT if want to practice running hard with a gel in tummy then for this reason use it!

 I think it is small water bottles in Paris but will need to ask others on forums that have ran Paris for help on this one???

Good luck & enjoy 10km!

31/01/2013 at 15:49

Hi Mel, didn't mean to pile on the pressure by publicly announcing your 10k goal - sorry It's all just part of the training journey, so don't get too hung up about it and just do your best.

Kirsty, acceleration strides are just a good drill for form and leg speed. So you start off at a swift-ish pace, count a certain number of strides (eg.12) (or 4 seconds) before speeding up, count another 12 strides, speed up again and then repeat again. In other words, after every 12 strides you speed up so that by the last set you are running fast, focusing on fast leg turnover and good upright posture, arm action etc. Hope that helps...

01/02/2013 at 17:07

Hey Impish...its all sounding very positive for you!!!.....and a gentle run tomorrow.....Ill keep my fingers crossed!!!.....

My foam roller has arrived and i have been rolling around a lot.....'Gimp' seems to be the favourite word from my children at the moment and 'freak' .....charming aren't they!!!......As for fitting everything in.....it can be a struggle!!....couldn't do it with small children, at least I can leave the girls on their own so I can nip out!!...

Good luck tomorrow!!!!....let us know how you get on!!.....

01/02/2013 at 17:08

Hi Sam......Please don't worry!!!.....I really don't get too hung up on timings.....I'm just here to have a nice time and enjoy what I'm doing to my best ability!!!!.....It has spurred me on though and i have managed to rope a couple of friends into a 8.30 pace with a very experienced runner to pace us!!!!.....so no I'm not competitive or anything!!!!!............

Hi Ruth.....I will try some more water based gels, and torq with no caffeine.....I might try running on Sunday with a GU gel just to see how I get on....!!.....Oh all this information.....!!!....

01/02/2013 at 21:16

Hi Mel, how's the week been? You enjoying foam roller, brutal isn't it but you get a great stretch after you used it.

Enjoy the race on Sunday be good not to have a long run this weekend look forward to hearing all about it. Keep smiling!!

03/02/2013 at 19:30

Yehhhhhh....50.56 mins for the Chichester 10k......who said tentitive sub 53 mins....phephhhh!!!!!..........Im buzzing!!!!!.....

 

Edited: 03/02/2013 at 19:30
03/02/2013 at 19:33

Here we go week 7!!!.... 

Monday - Rest  Lots of stretching today!!!...I have a sore knee…..Aghhhh….quick email with lots of advice from the lovely physio Sarah so lots of odd looks in work today trying to squeeze in random stretching….!!!

Tuesday - 6 miles comfortable ( 9.45 – 10.45 ) A comfortable little gander!!....Knee felt ok after all the stretching, just a little twinge that I was aware of…..waiting for the foam roller to come through!!.....

Actual - 6 miles         Time - 57.01         pace average - 9.30  

Wednesday - 5 miles build up (9.40 – 9) I was feeling amazing tonight, So upped my pace…..did start at a slower pace and built it up!!!....Listened to my body and went with the flow!!!....( knee feeling good…..!!)

Actual - 5 miles        Time - 43.47          pace average - 8.45

Thursday - rest Lots of tretching on my foam roller!!!!....and 1 hour hill walking

 Friday - 5 miles steady ( 9.15 – 9.45) Hill reps with the running club……up and down we go…..its when you run past the restraunts and gaze at the happy people eating and drinking….you wonder who is the fool!!!????.....

Actual - 4.8 miles             Time - 48.52       pace average - 10.11

Saturday - 3 miles jog – (10.50 – 11.40 ) Kept this one nice and easy….really worried about the 10k tomorrow!!!....funny how I feel so nervous about a race!!!......so happy today just taking it slow with my heart rate monitor and my talking book!!!!.....

Actual 3.1 miles        time -  30.53             pace average - 9.58

Sunday - chichester 10km AMAZING!!!!!!.....wow….how did that happen!!!!!!!...I felt like I was flying at the beginning of the run!!!....and I just kept on going…..it was fab!!!!!....maybe it’s the new asics t shirts!!!!......I ran this race last year with Martin ( husband) in 54.50…….but my personal best for a 10k was 54.06 last May………and I smashed it!!!!....Im so chuffed!!!!!.....

Actual - 6.2 miles      time – 50.56             pace average - 8.13   

03/02/2013 at 20:19
I have been lurking for a while Mel, as you and I run very similar paces and I'm training for my first marathon in London in April, but I just have to de-lurk and say what an amazing 10k time!! Well done you, that is absolutely fantastic!! I had been thinking that I was just a teeny bit quicker than you, but no more, you smashed your target with a time I can only dream of....Enjoy the glory, you deserve it
03/02/2013 at 20:27

Hey Wiggly worm!!!....thank you!!!.....I have to say I suprised myself!!!!.....didnt think that was even possible!!!!....but Yehhhh!!!!....Think I deserve a galss of wine!!!!....Your doing london...?? oh well done you....what time you hoping for.....???....i have a lovely plan you can follow!!!!...

03/02/2013 at 20:31

Hi Ksizzlepod.....It really does all seem like a complete mine field!!!...I know exactly how you feel!!!....I hope you can make some sense of it with the help of Sam and Ruth!!!.....It think its the gels I have struggled with the most!!!......which marathon are you doing in October...?? .....Pleased Sam explained Acceleration strides.....she did a far better job than I would have!!!!......Steve Bacon had to explain them to me....!!!

03/02/2013 at 20:36

Today's diet......for the lovely Ruth.....

Porridge, coconut milk, honey and blueberries

1x tea

1x gu gel pre race

half hot cross bun, half bagel with light philadelphia post run

Chocolate milk

chicken and salad wrap

pear

1x small Oreo...( not a whole small packet!!!!) 

wholemeal rice, peppers, onion, mushrooms, olives, chicken. Salad with avocado and tomatoes

Banana, orange, natural yogurt and mixed seeds

endless water

Glass of red wine.....ok ok 2 glasses...!!

10k race.....( 50.56....in case you didn't hear!!!!!)......

03/02/2013 at 20:44

Mel - absolutely amazing PB!!! Martin would be so proud

Nothing more to say!!!

 

p.s. you totally deserve that wine - enjoy!

03/02/2013 at 21:34

So, so, so pleased for you smashing that PB Mel

And by such a massive amount as well!!! That is really impressive and I hope you are delighted with yourself... You must be feeling really positive about Dorney Lake in a couple of weeks!

DS2 is right - the wine is definitely well-deserved

We'll have to sort out that long run together at some point.

03/02/2013 at 21:56

Wow Mel well done indeed, my best for 10k is 49.11 but to be fair that was on a bike

03/02/2013 at 22:01

Excellent work Mel and a great PB. So very happy for you 

03/02/2013 at 22:24
Hey Mel, I will be following your lovely plan. I want to run a sub 51 minute 10k too!! According to the race pace calculators, I should be able to run a 4.15 marathon but I think that is probably a big ask for a first timer, so I'm looking at 4.30 or thereabouts. Mostly, I just think it would be good to finish in one piece
I've got a half marathon in two weeks - maybe the same day as yours, 17th I think, so will be following you closely. But for now, I think you should gracefully accept the accolades and pour yourself another glass of wine....
04/02/2013 at 08:52

Congrats Mel that is an amazing time in your 10km and a fab PB to add to your achievements. Your should be very proud.

 

04/02/2013 at 08:53

Ruth,

I did my 15 miles on Saturday morning and finally can say I've broken the barrier to doing over 13.1 miles. I practiced with some gels... 1 before and then an isogel after 6.5 miles and then I had two pieces of shot blocks about 10.5miles to get me through. I sipped my water with electrolytes as required. Does this seem like sufficient amount of energy to have taken on or should I have had something with caffeine in it besides in my water?

04/02/2013 at 09:35

Hi Mel, great running that's a brilliant time you are so right to be delighted. How's the body feeling this week, probably all settled now and not doing the long run this week probably helped it all settle. Keep the stretching and rollering as part of your routine now.

 

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