Talkback: ASICS Target 26.2 Team: Craig

Introducing First Timer Craig (aka BoDuke)

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11/01/2012 at 07:04

11/01/2012 at 13:10
Impressive weight loss there Craig. Are you at your favoured weight yet, or is there more to come off?
11/01/2012 at 13:20
Hi Colin, thanks. I was aiming for 73kg originally. Now at 71.7, but think 70 would be about right really. Started to consider waist measurement and BF% more than total weight. That BUPA thing said I was sightly under 'normal' bracket, but this was OK due to training. I've had to re-buy new clothes twice... Pricey that.

Read somewhere that a kg is another 10sec/mile for no extra effort... Need a reference on that one though.
11/01/2012 at 13:25
In that case if I lose a few stone I will be super zippy!
11/01/2012 at 13:31
Hi Craig, yes I'm booked into the MK training run. Not surprisingly it fits in well with training for the MK marathon

I lost 28lb in weight, and five inches off my waist, between August and the end of 2011 to get myself back to a "healthy" BMI. I want to lose another twelve pounds, and another couple of inches off the waist in time for the marathon. I figure I should get a better time if I'm leaner Even then, I will be looking at reducing my waist still further. It's a long term goal, since it took more than twenty years to build-up the fat in the first place.

I like the nice steady graph you have. Ideal way to lose weight.
11/01/2012 at 16:50
11 stone weight which is light for height but great for cycling up hills and easier for running.....though I do run out of fuel easily when cycling if I dont eat on the go after an hour or more hard riding and two hours running I am done have to eat on the go in the next marathon........lessons to learn.
11/01/2012 at 17:18
That's a stone lighter than me mcs, and about where I'd like to be on marathon day. Easy to say when I've just eaten a large Balti
11/01/2012 at 17:37

Welldone on the no smoking- i must say im finding it really hard but have definitely noticed that I feel healthier all round although Inow eat my way through shifts at work so have stocked up in fruit and carrot sticks so nothing that can do too much damage!!

I've got my long run tomorrow of 15 miles, then off to my best friends hen do so not much running this weekend but I must do my chief bridesmaid duties on the champagne front!

Happy running all!!

11/01/2012 at 20:27
BoDuke wrote (see)
Thanks for the advice Ruth, appriciate you saving me some cash and more importantly, some calories for real food! Tried a porridge idea from the RW nutrition book this morning in prep for 10 miler today. Very nice, honeyed banana. Yummy. Only 260 kcals and set me up, OH and small person also enjoyed!!! Mushroom and bacon omelette when I get back and then gonna bake bread. Regarding cross training.

but easy on bacon the eggs where probably enough protein!

Not heard theory that 1kg=10sce faster but I guess the individual variation would be huge on this and hence only perhaps good for motivation however if healthy and lighter you will often go faster if you also do the right training!

Edited: 11/01/2012 at 20:42
11/01/2012 at 20:41

It's amazing how motivating it is to write your food down eh?  Even just thinking about doing it made me put the chocs back in the cupboard this afternoon and  have some brazil nuts instead.

Be careful - don't lose too much too quickly - I think Ruth'd agree that you need to make sure that you're getting enough calories to fuel your extra miles without depleting your body! She'll know better than me but if you start feeling ridiculously tired you may need to eat more!  I dropped to nearly 8 stone from my usual (just below 9) whilst marathon training (5' 4") proving nicely I think that you do need some extra calories...

11/01/2012 at 22:05
oscarr wrote (see)

Hi Sam - pulling a hip flexor sounds nasty and I'm surprised it didn't hurt!

Re cross training, where do you feel rowing (water rower in the garage) fits - substitute or supportive?  It's cardovascular and exercises the upper leg/bum and core but maybe not all the running muscles so could it be both?  When would you use it in a marathon schedule?  Interested to know how best to use it to help my running.

Oh it hurt alright, just not until I tried to weight bear on it!
I'd class the rowing as cross training really. It could substitute or 'add' an easy run or a steady run, depending on how much effort you put in (or even a faster session if injury required it).  In marathon training, it could help you increase your overall volume of training without adding extra miles - I'd be doing it now really, in the base phase.  You could see it as a 'double day' where you use it to substitute a second run on a day you've already run or are going to, if that makes sense...

Craig, whoo, those splits were fast for the 3 x 1 M fast! And great that you felt good afterwards. I am going to sit tight with existing paces until after your race on Sunday - but depending on the result, I may adjust. How are the long runs feeling, pace and mileage wise?

 About pace and weight: losing weight will have an effect on your pace provided your fitness remains the same, or improves. If losing weight involves cutting silly amounts of calories from your diet, leaving you tired and vulnerable to illness/injury then it's not exactly going to help! There's a fine balance with weight loss and training and Craig has set a great example by losing weight slowly and steadily.

12/01/2012 at 06:25
Didn't get in till 11pm last night from work and a meeting, with dinner at a service station M&S. Feel like the walking dead at the moment. Alarm went off at 4:30 and went to snooze a couple of times before the resetting for six...

On the up side I have a meeting in Peterborough this afternoon and should be done by 4.00. Get home, do run, have dinner, reply and then to bed I feel.
12/01/2012 at 08:31
Sat at desk at work, looking at total chaos and thinking: need coffee and one of these Starbucks all day breakfast pots... Lush and really filling, no real time to grab lunch today so should hit the spot.

Very quickly: LSR at weekend totalled nine miles in 1:33:11. Think I got quicker at the end though, was getting hungry and having lunch cooked for me. Also that route is getting a bit boring and need to find a new one. Overall, felt really good, physically no issue with aches, pains or anything. Drank plenty. Nice to Be upping the distances again, but deffo need a few new routes.

Going to stop procrastinating and do some work, get home, reply properly and kip.
12/01/2012 at 09:52
Sam - many thanks for the feedback on the rowing, much appreciated.  It does make sense and is the answer i was hoping for as is gives me more confidence that I can use to supplement the running,  It feels right in that a 30to40 min steady row leaves me feeling the same as after a 4 mile recovery run and doing intervals on it perks up the glutes and quads and gets a real sweat on!!  Like the idea of using it on a double day - either as an easy session when I do a hard run or a harder one when I do a recovery run.  Will use it more in the base phase as you suggest and probably no more than 2 times a week. 
12/01/2012 at 10:31
Craig - that's 10.18 per mile I think - which puts it closer to the 'steady' pace than the 'easy' - but as we discussed, the important thing is that it FEELS easy. I defo think will adjust paces after the race, but am also conscious that while 9 miles at 10.18 might feel good, 18 miles might not so don't want to go too mad despite your great progress so far
12/01/2012 at 18:52

What a day... Good lord, I've been busy. In the office early, catch up on some paperwork, then meeting with some people and back to Peterborough to see someone else. Literally have not stopped at all since posting this morning, including three mile steady run. Hoping tomorrow will be better leading to calm(ish) weekend where job application needs to be started... 

Today: Three miles steady in 30:13, ave pace at 10:04.  Feeling wise, was a bit nuteral to be honest, neither good or bad, but think my day has afffected that a bit. The accelleration stride continue to provide much entertainment though (including to local dog walkers/fishing peeps).

Sam: I think that I started to go quicker in the last couple of miles, was really careful to try and remain in the 'easy' boundaries, but started to lose concentration after about mile six or seven and thinking about food, was quite hungry by then. The run did feel 'easy', but I totally know what you mean about 18 miles not being 9...

tenjiso: Looking at the timetable and considering the training run... Might make a decision at the weekend. Know what you mean about the build up, it's really sneeky like that gaining bit by bit . I there is one thing that really does my head in it's BMI measurements... Even more grrrrrrrr. Might be an OK guide, but no account of any individual factiors at all, even gender! Good work in the weight loss, it so nice losing the inches. For me (I was BIG) it good not that have to worry about sizes any more or my belly showing... 

VikW: Good work. It's really hard not snacking on unhealthy stuff. Like the carrot stick idea, cheaper and less anti-social than chewing gum... Hope you enjoyed the run and have a good hen do. 

Sleepy, Ruth:  Got this great app that even read barcodes!!! Pick up something bad, scan it, go: "what how many!!!" Then put it back and get something healthier.  While I do have a weakness for grilled chicken kebabs and wine, been good both ways I think. My BMR appears to be around 2000 kcals, while trying to lose, eating about 1850 and also eating the majority of my exercise calories too. 

Food today consisted of:

Starbucks - All Day Breakfast Pot
New York Bagel Co
Kraft - Philidelphia Light With Garlic and Herb
Waitrose - Love Life Roasted Vegetables & Goats Cheese Flatbread
Sainsbury's - Wild Mushroom Tortellini
Sainsbury's - Chicken and Bacon Ravioli 
Pacino's - Tomato & Basil Pasta Sauce
Cheese - Parmesan, shredded

12/01/2012 at 19:45

Craig - well done on your 3 mile run and making through a hectic day! Like the food for today, I love Sainsbury's filled pasta!

I did a 5 miler this morning, easy pace!

12/01/2012 at 20:29
MWW: thanks. Re: filled pasta, quick, easy, tasty and does the job. Bit of black pepper, olive oil and sprinkle of cheese = very good meal.

Made breakfast already for return: oat, yogart and apple stuff. Quite a few kcals, but thing should be filling till lunch time.

Well done on the run, got an easy 5 miler tomorrow.
13/01/2012 at 07:34

Very quickly, splits from this morning's five miles:

11:24 11:12 11:23 11:02 and 11:11.

Spent the run thinking about work... grrrrr.

Hope everyone is OK?

13/01/2012 at 09:15
It's only fair that you spent the run thinking about work....

how much time at work do you think about running?
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