Race-Week Q+A: Liz Yelling

Hi everyone

Double Olympian - and Lucozade Sport Super Six mentor - Liz Yelling will be online between 1pm and 2pm today to answer any queries you might have about race week and the big day itself.

Liz has been competing as a top international athlete for more than 15 years. In 2006, she won the Bronze medal in the Commonwealth Games in Melbourne and she has twice represented Great Britain in the Olympics (Athens 2004 and Beijing 2008). This year, she also won the British Half-Marathon and Marathon titles, and is a Lucozade Sport Running Ambassador.

We're starting this thread now so you have a chance to post your questions beforehand - that way, Liz will be able to hit the ground running rather than having to deal with too many questions all at once.

Time to get posting!

Catherine RW

Hi Liz,

 What distance/time do you recommend for the long run this weekend? In my schedule I have 10 miles (which takes me about 1 hr 30) but I think I heard you say we shouldn't be doing more than 70 minutes.

 Thanks!

Hi Liz

This is my first marathon,hoping to do under 3hr 30. I have done one 20 miler and two 19 milers  the last of which was 2 weeks ago.  Was thinking of doing a 10 k club race on sunday,what do you think??

Hi,

Do you think there's much to be gained from a shortish (3 mile) tempo run at this stage? I've got one scheduled for today, but there's still time to change plans!

 Thanks.

Hi Liz,

I could bombard you with questions as a first timer but just for reassurance;

1 - I've had some injury in my training so was only planning to run another 10 miles in total (7 and 3) is that ok, is it worth it? I won't be doing anything else (no cross training) as I don't want to tire myself out. Last long run was Sunday gone of 18.

2 - If you had one tip for a first timer (hope to run in sub 5 hrs) what would it be?

Thanks

Jo  

Hi Liz,

I have a question about race day strategies...

Most advise I see is that you're better going for a negative split.....all the data from the FLM over the years would suggest that only about 2-5% achieve this and most of those are elite athlete's

Is this really achievable for most runners given the stats and what sort of training prepares you for a negative split on the day, is it more tempo runs at marathon pace?

Thanks

Rob

ps. look forward to the day when you win the London Marathon..

Hi Liz

Thanks for taking the time to answer our questions - much appreciated!

Could I ask a question about hydration (what I use to call drinking!) on the morning of the marathon.  How much and what do you recomend drinking in advance of the run.

Cheers

Stephen

Hi Liz

I was considering having a sports massage at the expo, but having never had one before is it wise? I've heard sports massage are painful, could it cause problems for the big day

Thanks

Nikki

Hi Liz

 i tried to run a tempo run today but after about 1 mile I got a sore knee.  I had to stop altogether after 1.6 miles as the pain was too  much.  i think its Iliotibial Band Sydrome - any suggestions?

 Thanks

ps congratulations on the forthcoming baby!

Hi Liz

Training for me has gone really well with all long runs done. Last one was almost two weeks ago that being 20 and 10 last week. However, toe on left foot is very sore and has been increasing in soreness everytime i do a long run. Can i get away with just resting now? I ran 6 miles last night and toe is now.... sore!

Thanks in anticpation of a reply

Angela

I have this coach.....

Since taking me on she has got me to pb at every distance I have raced, banished my pre race nerves, ensured I have had 16 weeks consistent training and responds frequently and in detail to all my traning worries.

I have heard she is not a bad runner herself although has put on a little weight recently...

Do you think this meets your expectations as an experienced mentor and coach? Is this enough? Do you think I should ask for another 16 weeks free coaching just to be sure?

Hi Liz,

I'm never hungry on the morning of a race, yet I know I should take in something. What would you recommend? Should I force breakfast down? Have something light then take an energy gel/bar? Getting up earlier isn't really an option, as when I do that I'm even less hungry!

Hi Liz

I have my 3 target times and it is very tempting to set out at the fastest and go for it but what is the best pacing strategy?

Thanks

F

Hi Liz,

I'm following the RW Garmin Schedule for the London Marathon and hope to finish in 3:50ish. My run this Sunday is 12 miles but people on this site say that is probably too much a week before the big day. Should I do the 12 miles or reduce it slightly. So far the plan has worked for me but these people have put doubts in my head.

Thanks in advance,

Darrell

Hi Liz,

I only drink lucozade sport on my long runs, as I was sick after taking a gel and can't stomach the thought of them now. I just about managed to do my 18 and 20 mile runs on lucozade sport alone, but there was no way I could do another 6 miles. Do you have any suggestions (at this late stage!) on how I can fuel-up during the run without resorting to gels.

Many thanks

Lisa

Hi Liz

This is my first Marathon, I am a little behind with training as has an injury in January but have run for 3hours ( 10 days ago) and felt  fine. ( Tired) My half marathon was 2 15 in October 08 and last week did 10k in 1 hor.. Any tips on how to pace myself and not crash at 17 or 18 miles . I am sure I will be fine if I go really slow - its difficult when its your first marathon.

Thank you

Carole