Follow the progress of just back from a run, our sub-3:00 hopeful, as she receives expert advice from mentor Paul Evans
Hope it's somewhere warm where you get to extend your holiday, JBFAR.
I really don't think the treadmill makes any long term technique changes. I run on one several times a week as I said on a different post, because it's good to use different surfaces when doing high mileage. I prefer to run outside, but when doing 80 + miles and not being able to get off road on dark evenings the constant tarmac can be a bit harsh on the legs, the treadmill gives them a break. Also, didn't Ingrid Kristiansen train on a treadmill due to bad weather? Oh and quite recently I read that Haile G does too. What's good for any elite is good for us
Looks like it the cross trainner for me today. we have a foot of snow here!!!!
How about everyone else?
JBFAR - hope you've enjoyed the holiday and that the delays aren't causing you too much stress.
Hilly/JBFAR - check out this link. Dan Robinson claims to have run his first marathon in 2:38 off treadmill training only - talented bar-steward .
SF et al - I don't buy into the Aussie carb load thing either. Not for runners at our level, anyway. A couple of days of quality scoffing and good fuelling strategy on the day ought to do the trick. Last year I attended a wedding the day before FLM - in deepest Wiltshire. Not ideal preparation, either from a rest (given the long drive) or nutrition point of view. I was suited and booted with a banana in each pocket and a tupperware of cold pasta in the car! I even persuaded Mrs GE to carry a large bag of raisins around in her handbag!
GE. Interesting link. I thought it was going to say Dan Robinson did loads of miles on a treadmill not just 45 minutes sessions for a marathon! That's some going. Perhaps he ran loads of miles in football training? In my footballing days there some 5/6 mile runs and hard intervals involved in football training but no where near enough miles to run a marathon in any time let alone 2.38!
10 slow miles in the snow today wishing I had a treadmill.
Thanks for the link, GE. I wish I could get away with 45 mins sessions to run a half decent marathon like that.
15 miles on the treadmill again here today too as pavements too bad to run on.
I hope you get home soon,I am afriad its treadmill or trudging around on the grass !
Keep me posted
Even snow here, thats now turned to treacherous ice. I cant see me running again for a few days, cos I have no mill, mind you there's no sign of warmer temperatures for about another week !
I dont do the Aussie carb load thing, reckon its a load of pony myself. And seeing as I rarely do anything faster than a little bit of MP running, the klast thing I'm going to do 2 days before a big one is run flat out.
JBFA - my son returned to Manchester Uni at the weekend and said it is the deepest snow that he has ever seen! - so not good for running when the snow is over your shins!
The weather has certainly been challenging!! I have been running, but it has been all off road, including an effort session last night on the grass with a good covering of snow. I just keep telling myself that I am going to be so stong and tough When the local Cross Country race was called off this afternoon I did think about running on a treadmill but I ended up running 9 miles off road with 8 hill spints to finish off and felt great at the end all warm and glowing
For yourself JBFR a good pre run meal plan would be to consume a carbohydrate rich (80-160g) breakfast 3-4 hours before you exercise. This could be in the form of 2 slices of toast (32g carbs), 1 medium sliced banana (32g), large handful of raisins (70g), small bowl cornflakes (26g) with a LS Body Fuel drink (30g). For more information on carbohydrate content. As a pre-race snack 1 hour before you exercise, again you could have a banana or a LS Energy Bar (30g). It is also important to ensure you are hydrated in the lead up to any form of exercise so make sure you check the colour of your urine first thing in the morning and then drink some additional fluid until your urine is pale/clear.
Day 3 no running...ahhhhhhh I need my running fix. Have been doing an hour on the cross trainer daily but its not the same.
Come on snow, we have all had enough of you now...go back to the north pole....
Just a quick reminder that Nick Morgan (Lead Sport Scientist at Lucozade Sport) will be online between 1 and 2pm today to answer any questions you might have about nutrition.
We've opened the debate a little early so post your questions for Nick now so he can get stuck in straight away at 1pm!
I get the impression that BR and Hilly think JBFAR should be doing more miles than the schedule suggests - Ideally they are right, but the schedule is short. Most maras should be thought of at least 6 months prior to race day, if you have a serious target.
Overloading JBFRA may well be counter productive. I think I've read she has never run really high mileage before.
I've thought from the outset that this was a very tough target for JBFAR, and I don't believe trying to cram in too much mileage at this stage will help. I do think that if she gets the correct proportion of steady(mara pace) and threshold runs in, with of course the long run, she has a chance of doing it.
60m/week for a reasonably talented female, done correctly should get her under 3hr/mara. If you need to be doing 80m+/week to break 3hr, then you weren't/aren't blessed with alot of talent, or you're doing too many of your runs too slow.
I'm home!! I've made it! Yikes- it was touch and go! but after days of traveling im back in snowy winchester contemplating a run in the snow.
So far week one has not gone 100% to plan due to travel disruptions, but that's the only holiday i'm having between now and the marathon so all fine. I started the week off Monday and Tuesday 6 miles on treadmill and Wednesday 10miles on treadmill. Had to have 2 days off for travel and now after letting porridge digest i'll be tackling a 7miler out doors then a 12miler tomorrow. So week one should be 41 miles in total.
We have lots of snow in Winchester so am hoping itsgoing to be fine to run on and hasnt turned into ice- ill soon find out though! luckily I have gym membership so that will be my fall back plan - the treadie.
Gareth you said For yourself JBFR a good pre run meal plan would be to consume a carbohydrate rich (80-160g) breakfast 3-4 hours before you exercise. This could be in the form of 2 slices of toast (32g carbs), 1 medium sliced banana (32g), large handful of raisins (70g), small bowl cornflakes (26g) with a LS Body Fuel drink (30g). For more information on [i]carbohydrate content[/i]. As a pre-race snack 1 hour before you exercise, again you could have a banana or a LS Energy Bar (30g).
That is much more than i have at the moment- what distance run are you talking here ?? having breakie 3-4 hours before exercise is not always a realistic possiblity either. I have taken on board eating before running now and always eat an hour before i go out, but for a long run on Sunday i would have porridge, raisons and a bit of sugar with a coffee one our before i go out then take gels and a bit of water with me. maybe i should have a bit of toast as well.
What would you say though was the optimum weight/BMI for a good marathon runner? I don't want to put any weight on as I feel that would effect my time in a negative way. I don't count calories or anything like that but it can not be ignored that the elite marathon runners do not have any extra weight to them!
Its such a shame races are being cancelled- I hear stubbington 10k has too
GE- Thanks for that link- that's pretty amazing, and as Hilly said only doing 45 minute sessions would be awaesome- a very talented guy huh!
N&S- Good luck to you on your sub 3 quest also-keep up the posting- are you following the RW schedule aswell? I dont know what start we will be put on for the VLM- I am checkin that with RW- but i may see you on the start line.
BR: The shedule that Paul has sent me for January doesn' really differ from the RW one. He is going to reevaluate at the end of January as to whether I can increase the miles. I have asked paul how he will be evaluating it (i dont have any races planned)but am guessing he will just be looking at my training diary that I will send him and will go from there.
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