sub or about 4h30 hopefully

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21/01/2005 at 12:42

Cait, glad to be of help and hopefully the sports massage will sort things out.

Kieran, if you can afford it and you find somebody good then it is never a bad thing to get yourself checked over by a podiatrist particularly if you are having problems. I'm going to sound like a total hypochondriac here I'm sure but my pronation problem actually comes from my back/hips and the way they rotate. Believe me when I say I always had back ache after runs and felt very stiff. I went to a fantastic osteopath (and I cringe just thinking about it!) who really pummelled my back and hips over a few sessions. I think this, with the orthotics, put paid to my running problems. However, while I try and be optimistic I still worry that the training I'm doing now which is at a mileage I've never tackled before might bring some twinges back - but so far so good!!

21/01/2005 at 13:00
slowlegs/Kieran - i went to a chiropractor and had x-rays done also regarding my overpronation. Like slowlegs, mines also comes from my hip. one of my hip boes is sitting lower than the other basically and this causes it.

he also told me if you overpronate and it coming from your hip, you should never cross your legs when you sit, as it displaces your hip and can add t the problem (or something like that).
21/01/2005 at 15:32
Cait, this is either an incredible coincidence or a very common problem (probably common problem) but that is what it is with my hip, it basically stems from one leg longer than the other (most people's legs are different legs but mine is more significant!) Fortunately, you can't tell! I'll have to stop crossing my legs!
21/01/2005 at 16:07
Advice needed - I've beenfollowing the 'ultimate' sub 4.30 schedule from RW.Example of 'problem' is this; Long run this week is 12 miles (approx. 2 hrs 5 mins.) run/walk.
Because Im able at the moment to run the whole thing, the time allowed is too much( ie. today I ran 11 miles in 95 mins) I'm keen to stick with the schedule, but should I aim for the miles,or time quoted?
21/01/2005 at 16:20
I'd go for the miles : more beneficial than the speed at this stage - but what do I know ?
21/01/2005 at 16:21
Hello all you sub 4.30s! Can I join your club?

Have got a charity place for the FLM and its my first time. I've been running regularly for a couple of years and my pb half time is 2.01 but that was a while ago. Average pace on short runs 5miles and under is 8.30-9mm but on longer runs it's more likely 10.

Having never run further than 13 miles am i being overoptimistic thinking i can do my first marathon in 4.30???!!!!

Also - what mileage should my weekly long run be at this stage in the training???

Advice - bring it on!!!
21/01/2005 at 16:44
N, when I went on the Trailplus weekend last year, they based the training on time. IE hours on feet.

You should adjust your running pace to suit the time. The long runs are all about endurance and getting used to running for a long period of time. I woudl suggest your 11miler was a faster pace than a LSD should be.

21/01/2005 at 19:02
I totally agree with Dips here, because I went on the same camp. Don't try to improve your fitness on long runs, like she says, they're about muscular endurance, save fitness-improving for the speedier sessions.

Pansie, I would seriously recommend that you buy the latest runners world magazine which an absolutely fantastic program for beginners or you might want to follow the improvers one. That'll tell you all you need to know. I'm following the beginners one and have a long run of 75 mins this weekend. It's all done by times and heart rates which is the best way, don't worry about how many miles you're doing. I think you should be able to do 4:30 based on your half-marathon time.
21/01/2005 at 19:52
I understand what you're saying about LSD,Dips, but the speed I go at doesn't appear to be taxing too much. I do most of my long runs with CC, and we go at 'conversation pace',apart from when we cut across the airport then its eyes down and get on with it! Time on feet does make sense,I suppose,because in this particular schedule they've obviously built in walking time.
Just on the off-chance, does anyone know how far it is around the perimeter of Hyde Park in London?
21/01/2005 at 22:50 shouldn't be taxing u anyway. Just do as u're told!!!! ;-)

LSD's should be slower than yr marathon pace.

There is some good info in this months RW mag, describing paces etc.
22/01/2005 at 17:33
You tell him Dips! Hope your interval session went well today.

Did my 90mins brisk walk today. Was a bit confused as to why it was in the scedule before hand but by the end I'd realised it was for muscular endurance!
It was actually very useful because I got to explore different places I don't go when I run and I've got a great new route for my long runs now.

I'm off to see Cinderella On Ice tonight. Some mates at college decided we needed a girly night. Hopefully we'll be able to see the rink from our cheap seats!

22/01/2005 at 18:42
Bananna, I went to the gym today instead. Did my 2x20 mins cross training. I have been have knee/IT band problems so eased off the interval session.

Bought new shoes so hoping that will help my knee.

Brisk walk sounds a nice idea. Enjoy the Cinderella.
24/01/2005 at 12:58
Hi All,
Followed my 90min walk on saturday with a 75min long run on sunday. It was incredibly easy. I just plodded along at 65% WHR and then did 10mins marathon pace towards the end which was also very comfortable. Although it was absolutely freezing outside and I didn't take my gloves! Really looking forward to this week's training, though I think I might retreat to the gym to use the treadmill rather than braving the cold.

Dips, hope your knee/ITB problems clear up soon. I've had the odd little niggle in my knees occasionally but fortunately it hasn't been anything that's stopped me running. I get it when I run on uneven ground, so I'm avoiding that as much as possible.
24/01/2005 at 13:02
Good for you banana! Glad it went well! I had a similar success! Have been struggling with my Sunday runs, but yesterday did 90 mins with no real problems, I walked for five minutes after an hour but was all good. I don't even feel to bad today which is shocking although I was shattered last night!

Just looking for a podiatrist and a sport masseuse (???) near me, so i can ease the aching a bit and I'll be sorted!

It is such a great feeling when you do achieve your goals, I guess it's hard to explain to a non-runner, my house mates certainly didn't appreciate it! have a good one everyone!
24/01/2005 at 13:10
hi - didnt do a long run yesterday because of my bad shin splints. Only had to do an 8-miler so not too worried about it. I did 60mins cycling instead and heading to the gym tonight to do indoor cycling to keep my fitness leels up.

Normski - maybe if you're finding you are able to run the sub 4:30 mileage at a much quicker time than in the schedule, you should consider moving up to sub 4:00 or even a sub 4:15 schedule.
24/01/2005 at 13:17
Dear All,

Hi, it's been a few weeks since I've posted and I've fallen badly off my schedule. Last week I only managed a six mile run (yesterday) eek! So this week I desperately need to get back on track.

I'm doing my best to set aside serious time, and I'll keep checking in here to try and maintain that guilt feeling!

Out of interest, what's everyone managing six miles in? I ran the FLM in 1998 and managed my six mile run in 43 minutes, it now takes me 66 minutes. ;-(

24/01/2005 at 14:57
I'm in a similar situation. I did a 10K yesterday which should have been dead easy by now - and only did 55.54 which is slow for me. I'm blaming the cold and having given blood the previous week !

I did a 19 minute run this morning but will try to get back to longer runs after Thursday.
24/01/2005 at 15:03
I'm only up to 6m in my long run(yesterday) too, after battling injury the past few months - and last year I deferred from injury too!!! It is nice to hear everyone is doing so well, I'm preparing myself to walk some of it, as feel time is running out already to get a 20 in before the day.
24/01/2005 at 15:32
Did 13.2 miles yesterday for my long run which i'm quite pleased with. But as I was running with a friend who's slower than me we 11min miled it all the way. Will this hamper my 4.30 time if I run with a friend slower than me - or is it good to be doing some comfortable long runs?? And cor blimey - only 12 weeks to double this distance, now i'm getting scared!!!!

As for 6 miles - dunno - probably around 54mins?! If 55:54 is slow what do you usually do 10k in Paul??

24/01/2005 at 16:12
Hi Guys and big (((((( Bananna))))) for keeping an eye out for me.Thanks.
On the job front had one interview last friday and waiting to hear how that went. today I was at the job centre :0(

I've done away with the orthotics and am better for it, the training is going ok.I'm having an easy week this week and then building up the week after.My dad is going to have a by-pass operation between now and FLM so I think I will lose some running time then.

PA- re the time for 6 miles I don't think you should worry unduly about how long it took as the marathon is a completly different story.

CM - similarly you are now 7 years older and your training may not be as good as then. Don't worry.

Dips are you doing lots of stretching for that ITB?

Good runninng everyone and don't forget your gloves and thermals when you go out cause it's brass monkeys.
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