RW Forum Six – Sub 4 Running Rachel with Cheerful Dave

I'm enjoying the sparring on this thread

I've not done a half yet, planning on doing the Liverpool half in March. I've done marathons before, but never really trained up apart from for London last year. But I twisted my knee just before halfway and struggled through the second half, finally finishing in 5:35:08. Then between London in April and Liverpool in October, I didn't run more that 10 miles a week, running usually twice a week 3 miles and 5, as I was supposed to be 'doing' the Liverpool marathon with a friend who was going to walk a lot of it. She didn't turn up, so I gave it my best shot and finished in 5:29:28. If I can do that from that level of 'training', then I can do a hell of a lot better with real training.

And thanks for saying my 5k time isn't slow RR  I'm doing York parkrun this weekend and it's totally flat (I usually do a tough hilly one) so I'm hoping to set a new PB!

I'm just going to do the Liverpool half, as I was planning on doing Silverstone but didn't enter in time. It's organised well and the medal and t-shirt should be good  The organiser, Alan Rothwell, comes onto the forums as well.

4 miles tonight, 1 warm up @ 10.21, 2 "Brisk" @ 8.37, 1 cool down 10.12. Really enjoyed it.

Dave thanks for the advice. Based on calculators I think it has my marathon time down as 3.52. I think I will just stick with what I am doing for now and will re-assess in a few weeks. Like you say, just get the long miles in and potentially run the long runs slightly faster (maybe 9.45m/m) further into the plan.

Nykie, I look forward to hearing your new PB after the parkrun! Was considering the Liverpool half myself...

How did you find the Liverpool marathon? I never really recovered from the hill towards 18 miles (Upper Parliament?) At least Manchester should be flat!!

Good running James and an impressive sounding target!

Rachel, have one between 5 & 6 miles, and see how you get on with that.  Carry a second for emergencies but see if you can get to 12 without it.  Ideally gels will be a bonus in races rather than essential so it's a good idea to try not to be too reliant on them.  I've lost them in races before and you just have to get on with it.

Since we're talking half marathons, I've entered Wokingham next month.  The first flat half I've done for ages so it'll be interesting to see how it goes.

Carter, I use compression socks in triathlons (well, the footless calf guards rather than socks), mainly to keep my calves in one piece during the run after all the cycling.  They do seem to reduce the DOMS after those long races, but probably nothing that proper post-race massage wouldn't do.  If you suffer with cramps they might be worth trying, but unless you've got problems I'd save your money for now.

Besides, they're not a great look on a runner...

...although I'm sure Rachel's are fine

Dave, I have ofton wondered about the compression socks or calf protectors but have never taken the plunge. They just add to the look of amusement us runners get from non-runners.

I invested in a pair of compression long shorts and think that they help me particularly when doing speedwork and very long runs.

It was so cold last night (the track I use being in an open park in London is a couple of degrees colder than the surrounding area) that I decided against them in favour of the full length tights.

Did my interval training and could not have done any better and had no adverse effects from being without.

And legs are fine this morning.

So like most things that are sold to help us improve performance it is probably all in our mind. If we think they help they do. 

Cheerful Dave wrote (see)

Besides, they're not a great look on a runner...

...although I'm sure Rachel's are fine

Maybe, maybe not.....!!

I've got one calf protector that I got when I was having pains in my shins ages ago. I just rested and the pain went away but I'm not convinced they work to be honest. As Carl says, it may be all in our mind

I will admit to wearing compression shorts under my running shorts for long races.  It's probably unconnected but I've run faster and without cramping since I started doing that, so I'll stick with them, for luck if nothing else.  Doesn't everyone have lucky pants?

Carter, I'm doing London this year (my 5th London) and either Yorkshire or Chester. I can only enter the Yorkshire Marathon when I get paid on the 25th and I'm starting to think it might get a bit lonely, as the vast majority of the route is out in the countryside.

Rachel, that hill is a shocker, isn't it? I walked up at least half of it, but at least you get to come back down it later in the race

Yorkshire marathon is full.  That was quick!

Dave, are you sure about the just one gel thing?? I don't usually eat before anything less than 15 miles.....will I survive????

Carter, I started wearing compression socks for every run after a minor injury last year. No doubt alot of it is psycological, but I definitely feel like my calfs are protected and I don't intend to find out if I'd be fine without them! Under long tights you can't see them anyway, and I just happily look ridiculous in the summer :P. If it makes me faster than you, they're worth it!!!

Nykie, I break out in a sweat remembering that hill, but, yes, coming back down was great!

If thats the case Rachel I'm going to get some compression socks, shorts, trainers and vests !!

Take a second one with you Rachel & see how you get on.  If you haven't eaten at all you may need something.  You'll survive!

Is a gel before I go out the door beneficial?

Dave..another question...I am considering the Liverpool hlaf marathon on 24th March, BUT, that weekend would have been a 22 mile run. Suggestions? Is a half marathon worth doing 5 weeks before the big one?? If so, how would I rejig the runs? Once we get that far in I am alternating 20 milers with 13ish milers......

Something before you go out the door wouldn't be a bad idea.  A banana is more traditional, but a gel would do.

Ideally a half would be a good fit for one of your shorter weekends, but I'm sure that we can fit it in.  You could move that 22 miler either a week forward or back.  It would mean long runs on consecutive weekends and my own preference would be to do it earlier, so that you have maximum recovery before your marathon.  We'll have to see how you get on with lengthening your runs to see if doing 2 weekends in a row is a good idea, but enter the half anyway.  It'll be a confidence boost to get a good one in, and get another entry on your Powerof10 profile.

The Liverpool half is the 17th Rachel! #doit! haha!