stutyr


Latest posts by stutyr

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Goods foods to eat leading up to half marathon?

Posted: 08/05/2016 at 18:42

It helps to eat more carbs for a few days before an event, but this has to be balanced with not trying anything new in the run up to an event.

just add an extra round of toast at breakfast, an extra banana at lunch (or during the day) and an extra spoon of rice/pasta/potato for dinner.  My personal favourite before a long race is a mild curry with plenty of rice plus some naan bread, as the rice and bread are good sources of carbohydrates.  I prefer curries with a bit of heat in normal circumstances, but don't want any chilli after effects on the day of the race!

Also, If you watch your calories, some biscuits and other sugary snacks are OK the day before the race. Sugar is a simple carb so doesn't stay in your system as long, so you want to focus on complex carbs like pasta and rice In the build up.

also don't go over the top as you'll just feel bloated and uncomfortable during the race.

 

Shoe Wear, is this over pronation or under?

Posted: 08/05/2016 at 07:46

This doesn't tell you whether you over-pronate or not, this indicates that your foot lands on the outside edge.  It doesn't provide any clue to how much your foot rolls inwards (I.e. Pronates) after the initial contact.

id recommend you go to a running shop that offers gait analysis so they can get a view of how your foot moves when running.  This should give you a selection of shoes to pick from, and the final choice comes down to which ever fits your feet the best.  This is not a foolproof process, as how you run on a treadmill for two minutes may differ to how you run on pavement at the end of a long run, but it does reduce the risk of picking an unsuitable shoe.  

Clothing question

Posted: 13/02/2015 at 10:07

mtfu and wear shorts - you'll quickly warm up once you are outside.& moving

I have some tights that I wear when its sub-zero, but they are not essential

 

Lateral Meniscus tear

Posted: 02/02/2015 at 13:15

Have you had an MRI scan to diagnose the meniscus tear, or is the diagnosis based on the GP's assessment?  I had a couple of diagnoses before an MRI identified the real cause was a meniscal tear.

From my understanding the meniscus won't repair itself as its cartillage and has no blood flow.  The most common treatment is to remove the tear, as repairing it involves "gluing" it to the bone which takes a long time to recover from the Op and isn't always successful (as it unbonds after a few years).

I think you need to follow the GPs advice of three weeks with no running to let any swelling subside and then see them again (to keep them on your side).  Some things to consider when going back:

- has it started 'clicking' since the accident (either audibly or feeling notchy when extending)?

- can you kneel on it? 

- does it impact on your "quality of life", i.e. does it prevent you performing activities that you used to do (e.g. running)?

- where does it hurt - above, below or inside the knee?

New shoes time, advie please

Posted: 14/01/2015 at 12:13

If you are happy with the Saucony fit, then the Guide sounds like the shoe for you.  I picked up a pair for £55 just before Xmas with one of the regular discount codes I get from one of the "RW Shopping partners" listed to the right of this web page (sorry, can't remember which one).

I've been using the Saucony Mirage for the last few years, which is similar to the Kinvara but with a bit of support, and the Guides felt comfortable straight away.  I've only managed a couple of runs in them but they fit well and no teething aches/pains etc.

rest week

Posted: 12/01/2015 at 13:24

all good advice here, but I just spotted something in the OP about running 2 tempo runs per week.

It may just be the term that you are using, but most plans would be 1x interval and 1x tempo session per week.  If you are doing two tempo sessions (i.e. a few miles at 10k to HM pace to raise Lactate Threshold) then maybe consider swapping one for an interval session(e.g. 6x 600m at 5k pace with easier running of 300m between them) to boost your VO2 max.  Another vote for pfitzinger & douglas who give a much better explanation of this! 

1ST TIME MARATHON FUELLING ADVICE

Posted: 09/01/2015 at 19:13

you'll get different advice from different people as we are all ... different.

Listen to the advice, but experiment on your long runs to find what works for you, and most importantly what doesn't upset your stomach. Running a marathon tests your gastric system along with the rest of your body.

Personally, two mistakes I've made that may be relevant to you:

(1) London has water stations every mile, so be disciplined and work out prior to the race how frequently you'll take a drink and resist the temptation to drink too often, as its easy to take on too much water.   

(2) On my last marathon, I took my own gels but then took some isotonic drinks from the stations.  This was a mistake as the combination was too much for my stomach, causing stomach cramps etc.  I'd trained with gels and plain water, and should have stuck to that. 

Marathon Taper Advice

Posted: 08/01/2015 at 11:14

Don't take 7 days off before the race - take your average weekly mileage during training, then reduce the distance run each week but don't reduce the effort.

 

Marathon Taper Advice

Posted: 08/01/2015 at 11:12

How important to you is getting a good time in Berlin?

The taper is important for enabling your body to fully recover from the training effort but not lose the benefit of the training.   The difficulty is (like everything else) that people react differently to it.  You may find the traditional three weeks is too long for you, and therefore following a two week taper after the HM race might work (looking to 75% then 50% distance in the two weeks prior to marathon).  But this is trial & error and does have a potential impact on your marathon performance. 

 

Improving times for running

Posted: 06/01/2015 at 11:07

if you do all your running at 10 min/mile then you will gradually slow down from your current 8 min/mile pace.  Running some of your weekly mileage at 10 min/mile will not have any detrimental effect, and will have a number of positives.

Just supplement your 10min/mile group runs with some additional sessions at higher paces and you will be fine

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