Introducing the second member of our ASICS Target 26.2 team - Colin (aka knight rider) PB Hunter Colin will be mentored by Steve Smythe on t...
Hi Andy, I think we all need to learn to carb load properly . I guess I also fall into the low salt intake category, as I'm sure most runners do. I don't add salt to food. It's alway interesting when i visit my parents to see how much salt they chuck in the pan when cooking potatoes and even pasta! I think that is a generation gap thing, although increasing salt intake is probably a good thing. A guy in my running Club swears on a couple of packets of Doritos in the days leading up to a marathon.
Hi Birch, liking the xmas twist to your forum name!
CC2 - Speedy Goth wrote (see)
Who was it that swears by eating a packet of crisps a day in the week leading up to the marathon? That might be worth a try!
Indeed I have a few packets in the last few days and some marmite on toast. But I still got stopped by cramp at 23M for the first time this time though. The two possible reasons IMO were salt loss due to how much I sweat being 12 stone running 6:30 pace esp after a winter of running in teh cold at 6am, and a lack of MP work. I also made a deliberate attempt to lift the pace at the 23M point too, which probably didnt help - I was a bit worried that I had too much left in the bank, and I'd struggle to deal with that after the race.
This time I will do a bit more MP work at the end of long runs, go back to my 20M build up at MP (this yr it was MP +15 secs) and do a bit more MP work. I will also carry a bottle of sports drink that I will chug and finish in the first 10M whilst its easy to drink.
Also its worth noting that in Macca's book he talks about proper deep tissue hydration taking a week and not the couple of days I give. In this time I will be taking extra bananas and Nuun drinks.
However I still have some Hammy issues in the same hammy now so it might not all be due to the above.......but if you dont try and fix it then it will happen again !
Four Calling Birch wrote (see)
Oscarr - "at age 58" - hurrah, I'm not the thread "old git" anymore !! (Welcome, btw).Like Minni, I never warmup prior to mara.
Oscarr - "at age 58" - hurrah, I'm not the thread "old git" anymore !! (Welcome, btw).
Like Minni, I never warmup prior to mara.
I have a bag of Doritos each day for the final three days leading up to the marathon. Plus I'll add a bit of rock salt to food when cooking. Never add salt to foods at any point during the year. I was also advised that a pint a milk is an excellent recovery drink and alot cheaper than sports drinks. After each run I will have 500ml of milk followed by 500ml of cherry juice (good for anti-inflamatory purposes). After my longest runs I would also have a sports drink, as well as having one before I leave the house.
After long morning runs I'll also often have a bagel with a couple of slices of turkey and a poached egg. (carbs and protein) That is only after the longer runs though.
I think that stretching and massages will help you in the long run KR. I know that through the club I got invited to a talk with a nutritionist last year and it was very eye-opening, especially for the week leading up to the race. As TR says, it is not all about the last couple of days but the whole of the last week.
All I want for Christmas is my two fifty marathon wrote (see)
I suppose a lot of the problem is the range of times: your 10k currently is 7:41 and MP for 4 hours is 9:10 and MP+20% is 11:00, about 43% slower than your 10k pace. For me the figures work out at 5:55 for 10k pace and MP+20 is 7:47 so 31% slower.
Thanks AndyV. I probably take the plans too literally at times, but also aware that I need to do my long runs. I guess that means swapping a couple of them around, including doing the 3 hour run planned for week 12 a bit earlier in the schedule. An interesting dilemma given that Fleet HM is also sponsored by ASICS....
KR - i would be interested to hear what races Steve has lined up for you.
Hi Rob, got a few possible races in the pipeline that I've passed onto Steve, so will see what fits in with the schedule best. Was looking at maybe the Wilmslow Half as I've heard it is a good course on 25th March, but that is only 3 weeks till race day. Gut feeling says that's too close?
Should get my schedule through on Thursday - looking forward to that. I've got a document set up on my computer ready to copy it into - keen would be an understatement!
Thanks KR. I am doing London and a week behind you, so a HM on 25 March would be four weeks before the race for me. But, like you, I am not sure if that's too close.
Let's see what Steve says...
Thanks Steve. Fleet HM it is, then.
Would you recommend swapping the Sunday run on weeks 10 and 12? (HM and 22M respectively)? Weeks 11 and12 are the big weeks, hitting 55M, so I wasn't sure whether it would be ok to do the bigger miles slightly earlier in week 10 if I swap it around.
As for 20 mile races, my friend usually does two of them before London. She races them quite hard, which I'm still not convinced is the right way to go....
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