Latest posts by mitiog

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Snowdonia marathon 2013

Posted: 13/01/2013 at 17:38

I've entered!  No idea what sort of time I'll manage on such a hill course - I'm 5hrs on the flat.  Not sure what I'm letting myself in for!

Goals other than races

Posted: 02/01/2013 at 17:10

I was wondering if anyone set themselves goals other than completing races or setting new PB's.  I find goals motivating but for various reasons can't race much this year.  Last year I set my self the challenge of running the equivalent of round Wales via the coastal path and Offa's Dyke (1047 miles) which I achieved; has anyone else set themselves a non-race sort of goal and how did you get on?



RW Forum Six – Sub 5 Vanessa Ford with Plum

Posted: 02/01/2013 at 17:04

Hi Vanessa,

Just wanted to say Happy New Year and Good Luck!  I did 5:08 in Edinburgh last year in scorching heat so I'm still seeking that elusive sub-5.  Hope the training goes well.


DAMSEL IN DISTRESS!!! Programme help required ...

Posted: 14/11/2012 at 16:56

How many miles can you run now?  To complete the GSR you don't *need* to do much more than say 3 runs a week.  I hate the gym so I'd ditch all the gym work/classes and just get out for 45mins to an hour 3 times a week then when that's comfy start extending one of your runs like you say by a mile a week.

Others may come back and extol the virtues of strenght training, etc and yes, it is good to do but to be honest I'm not convinced that it's necessary for the average runner, unless you're particularly injury-prone and therefore need to strengthen certain muscles.  If you enjoy the gym/classes then stick to them but you do need to prioritise the running.

Edinburgh Marathon

Posted: 15/10/2012 at 16:56

Last year there were around 12,500 entrants so it's small comapred to London but there are other events on over the weekend too.  See for some info on last year's race.

Edinburgh Marathon

Posted: 13/10/2012 at 21:03

It's fab.  I did it this year and loved it.  The first 5 miles are gently down-hill so don't get too carreid away with your pacing.  Genreally good crowd support in most places and apart from the gentle down-hill at the start it's pancake flat.  Hope you're training goes well.  

RW Forum 6 - Just Finish!

Posted: 12/10/2012 at 17:24

I'm on 897 as of yesterday's soggy run.  My best excuse for not running today is that my kit is still drying out from last night!  It was torential rain.  So I have 150 miles to go....I think 1047 miles works out at 20 miles a week but after all that marathon training when my average was more like 25 mpw I've got a few weeks in hand.  I just needed something else to motivate me.  

RW Forum 6 - Just Finish!

Posted: 04/10/2012 at 14:08

Hello All We reunite again!

I didn't apply for the ballot this time - tbh I was at "that" stage in marathon training when the ballot opened that I couldn't face going through it all again in 2013!  I loved Edinburgh though, and I'd thoroughly recommend it for anyone who didn't get in to London.  

At the moment I'm working on the shorter stuff.  I got a 5K PB of 27:40 last week, that's a 90-second improvement on my last 5K.  I'm trying to get my head round "proper" speedwork whcih is interesting as I've only got two paces - slow and very slow!!  My goal for the rest of the year is to run 1041 miles in total - that's all the way round Wales (coastal path and Offa's Dyke) so that's keeping me out of mischief.   

Will try and pop by and encourage Cake and Len  

Running to keep weight down

Posted: 04/07/2012 at 09:50

Try the Couch to 5K programme - it'll get you from, er, the couch  (i.e. not running) to running 30mins non-stop (about 5K or 3 miles for the average person) in the space of 9 weeks.  A few friends of mine have done it and it workks relly well as it's based on a walk-run programme so your body adapts to the new stresses of running.

Well done on the fantastic weight loss!

training and advice for bleep test level 9 x 2 (a week next wednesday

Posted: 03/07/2012 at 13:02

Whatever you eat and drink on the morning of the test is something that you should try in advance so that your stomach can cope with it.  For example, you probably want to make sure you've eaten breakfast about 2 hours prior to the test to ensure digestion so you odn't get stomach cramps.  Your general diet won't make much, if any difference as you're only doing a 40mins of running in total - you definitely don't need to carbo-load or anything like that.  However, a low-carb diet isn't really recommended for running, though I'm sure some people survive on it and RW have posted different articles over the years saying that you can run on a low-carb diet!  Confusing!  You don't need to eat mountains of pasta or anything, but some carb intake is necessary because that's  the natural fuel source for runners.  I'd just drink water between the test; it's not taxing enough in length to deplete your carbohydrate stores so I wouldn't bother with a sports drink or anything like that.  After it's over I'd probably eat a banana and have a glass of milk.

As to whether to train tonight - haven't got a clue!  Sorry!  I have no idea how the training you're doing relates to the beep test either, as I was under the impression that the beep test was a shuttle run between cones on the flat yet you're training on hills?  I'd have done a series of shorter sprints and less hills, though they do help to build strength.  If you're going to try and do the test on a treadmill tonight it may help your confidence though I doubt anything you do now will impact your fitness all that much.  

I've not done a beep test but I've done a VO2max test which (I think!) is what the beep test will give you but without having to hook yourself up to a gas exchange monitor.  For that I didn't do any specific training or eating I just ran for as long as I could until I came off the back of the treaddie (it speeds up every minute).   I don't know if level 9 is hard or easy as I'm not familiar with the different levels but your 5 mile time is about 10mins slower than mine and my VO2 max is 34 units, but as I say, I don't know how to convert beep test levels into VO2max units to give you an indication of if you're likely to get to level 9.

Good luck  and make sure you rest well the day or two before the test.  Sorry if I haven't been massively helpful; perhaps someone else will come along and advise.

1 to 10 of 725

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