My Forum

hi! I have been running for around 3 years now but only been doing races for the past year. I love Half marathons as i find them a challenge. I do also enjoy the 10 mile and 10k races. Anything with the aerobic experience without getting anywhere near the wall! You seem to be training a lot! I run about 25-30 miles per week. I do not do any of the 'interval' training etc. and do not (yet) belong to a club. I'm still able to run a sub 1h30 half which isn't too bad! I'm not sure how relevant your long run is to 10km but it will no doubt build the aerobic strength of your legs, and if you enjoy it why not! I guess for 10k the last k or so needs to be flat out. Running fast 5k training runs will probably help your time. Many people refer to the 10% rule... Try increasing either your speed or distance by 10% each week as any more will not let your body keep up with the extra stress. Your body will use quite different metabolism for a 10k (90% aerobic respiration of Glycogen/Carbs) to a longer run (15 miles will be shifting towards marathon metabolism of a higher proportion fats and lower proportion carbs). Hope some of this is of interest. 

Thanks to everyone at Chippenham for a great event! This is the best event I think I've entered!

 Matt, a 1:23 for a first time??!! you must be seriously fit! well done!

 Chippenham Half marathon 2009 1:27:03

erm... RW Training log

 Very good and free to subscribers.

Can even map routes.

Can include other workouts too like bike/swim etc.

Hi!

 Basically patterns of 'fuel' usage are as follows:

1500m Mainly Glycogen usage (aerobic) and some anaerobic use.

3-10km Majority is Glycogen aerobic. Very minimal fatty acid metabolism

 Longer distances (marathon): The muscles swap to use more FAs after time as we have to maintain blood sugar levels for vital processes in the body.

 We always have to have some glucose around somewhere for vital processes.

As far as I am aware at 25 mins no mini-wall due to used up all Glycogen.

Could be psychological if you always find you suffer it then?

Or could be you go out too hard - this uses more anaerobic metabolism and therefore your muscles will fatigue quicker?

 Hope this helps

25/8/09

 10k 43:34 7:01/mile

 my recovery route after a longer run or as was the case today was too tired after work to feel like doing any more