stutyr


Latest posts by stutyr

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Core Strength Assistance

Posted: Yesterday at 12:41

Have a read of "Advanced marathoning" by pfitzinger & douglas as it has a section devoted to core strength etc.

I think it was from there that I had the advice to do it just after your lower intensity runs, as you are nicely warmed up and shouldn't be tired (i.e. don't do after a long run or an interval session).  This should equate to two or three times a week. 

2nd Marathon Training - Advice Required

Posted: Yesterday at 09:45

that's a lot of questions!  Here's my take on a few of them, but I'm sure there may be differing opinions.

Time vs distance: different philosophies for training and potentially depends on the target audience, as elite runners would cover bigger distance in the time period ( so a one hour run could be 10 miles for an elite, whilst it would only be 5 miles for a slower runner).  Both systems work for some people - so its your choice which approach to take.

Sore back: It would be worth visiting a physio or sports therapist for a physical exam,  but it is definitely worth adding some core strength into your marathon training.

bathroom: you said you were drinking water constantly - don't drink as much and see what happens.  Do you take drinks during long runs?  experiment with drinking at set intervals (e.g every 3 or 4m) during training.  You should go into the race having a good idea of how often you will take a drink, and have practiced this in training. This is especially true at London its very easy to drink too much as there are water stops at every mile. NB You have to be sensible - if its a hot day then you take water from a few extra water stops - but you definitely don't want to take 26 drinks! 

3x a week training: the more training you can do, then the better your result.  If you want to make a significant improvement to your time, then you need to find time for more training.  However, it is a balance between running and other commitments, and there are three day a week training plans, have a look at:

http://www.runnersworld.co.uk/general/the-first-three-day-a-week-marathon-schedule/2493.html

Good luck!

 

High Five Zero Energy? Anyone Experienced these?

Posted: 17/10/2014 at 14:52

Standard warning - try them prior to the race to make sure they are OK for you.

I've used them throughout the summer after long runs and have felt a noticeable benefit.  I haven't had the mild dehydration headaches that I used to suffer, and my thirst has been quenched whereas my old regime of a pint of squash would leave me thirsty about an hour later.

For my marathon next weekend, I'm planning before and after the race (same as DT19).  I won't use them in the race as I only take a few gulps from a bottle from the water stops, so wouldn't take much in.  You would also have to give the tablet a few mins to dissolve.  Therefore for running races, they only make sense to me if you carry your own bottle.

PS They are also good for hangovers  

Hello folks, any advice welcome please!

Posted: 17/10/2014 at 11:49

Hi stingrayw2 and welcome, congratulations on completing your first run.

Have a look at couch to 5k programs to get you used to running.  The biggest danger as a keen beginner is to try and do too much too soon, so this structures it with a combination of running and walking to get you started.  

Key thing is to remember that recovery is just as important as running, as its when you are resting that your body adapts to the new demands you are putting on it.

Once you're comfortable with running 5k, you can then extend this to get up to 10k level. 

Knee clicks

Posted: 16/10/2014 at 16:20

I had a grandfather with the same problem, no need for alarm.

Transition to minimalist shoes

Posted: 16/10/2014 at 13:53

go to a local running shop and see what they offer.

Alternatively, go to runningwarehouse.com and look at the trail shoes they offer.  If you find a pair that interests you, use the "show me how it fits option" to compare it against your current shoe.  This will give you an idea about tight toe boxes etc.

 

Help with setting goals

Posted: 15/10/2014 at 09:37

I think you know the answer - autumn marathon with an interim target of a spring half marathon.

If you are only running 15 miles per week you need to build the mileage for a decent crack at running a marathon.  With your history of shin splints etc you don't want to build the mileage too quickly.

For your spring HM you will need to be running around 35 miles per week, and for your marathon it will need to peak around 50 miles per week.

I think you have to be realistic with yourself - going from 120mins to 90mins for 13.1 miles is a big ask as its more than 2 mins per mile quicker.  Doing this in six months is beyond the majority of people and carries a big risk of injury.  Why not aim for 1:45 in the spring, and then include an autumn HM in your marathon preparation.  The 1:45 HM is also more in line with your marathon target time.   

 

help with warm up

Posted: 15/10/2014 at 09:22

There's conflicting opinions on stretching prior to the workout when your muscles are cold.  Opinion seems to be moving towards it does more harm than good.

Personally, my only warm-up is that I make sure that at least the first mile of any run is at an easy pace, this would be the first two miles before a 10 mile + run or a speed session (i.e. intervals/tempo session).

 

 

10 week training plan - Marathon

Posted: 13/10/2014 at 13:31

Why not follow the same plan but miss out the first six weeks?  Most plans start with a gradual build of mileage etc, so you wont miss much.

For core exercises, the Pfitznger & Douglas "Advanced Marathoning" is a good start as it includes a section on core strength and also other things that can contribute to your marathon performance.  It also has a 12 week marathon plan (in addition to the standard 18 week ones)

Adistar Ride...where to go next....

Posted: 10/10/2014 at 14:59

Similar issue with different shoes.

I ended up using the shoefitr application via the runningwarehouse.com web site.  This lets you compare a new shoe against your existing shoe and compares the fit (e.g. wider at the toe, tighter at the heel etc).  Its very impressive as it uses a database of 3d scans of the shoes, and provides a very detailed picture of the shoe.  Just find a show that you think might be suitable and pick the "show me how it fits" option.

It is an american website, so you can't buy shoes from them (and remember to use american sizing when entering details). But it has all the major brands and will let you eliminate shoes that are too wide, and will also let you know if you need to go up or down half a size to get the best fit etc.  You might want to draw up a short list of potential new shoes and the scan the web for reviews of how they feel on the road etc.

Its not as good as trying them on in a shop, but does let you eliminate a lot of unsuitable shoes.

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