Training for Dublin Marathon - help\advice

Andy27981

Hi All,

Hope u are all well, first post here so Hello

Anyway im training for dublin marathon, just wondering what runs are on in the leadup to this. Im looking for half marthons really (outside of dublin, want to save running around dublin until the day itself;) ). Ive done a few 10K's locally.

Also I really really want to avoid injury - so would ye recommend booking an appointment with a physiotherapist or something. I had slight problems with my knees - but it seems to have cleared itself up. Finishing the marathon will be a huge personal victory for me (i used to be 16 stone) so I want to avoid injury at all costs.

Thanks guys all help appreciated

Odysseus

There is a marathon and half marathon on the 27th august. www.longfordmarathon.com Best of luck with it

Obscure

The adidas race series
http://www.dublincitymarathon.ie/race_series.php

Domer

I agree with Obscure, the Adidas series is your best bet with the 5/10/half all spaced out in nice chunks to bring you to the Race itself. They are all held in the Phoenix Park so you dont get to run around dublin as such, so you still save that thrill till october.

Not sure where you are living, but if you are in dublins there are Adiruns arranged for all those training for Dublin every saturday morning at 10am in association with irishfit.ie. Details on http://www.dublincitymarathon.ie/news.php?article=85 AFAIK they are free to all running in the marathon.

As for a physio, why not just get a weekly or bi-weekly deep sports massage to help keep you injury free. Prevention is better then cure!!!

Good Luck!!!!

Andy27981

Cheers for the replies guys:D

Im based in limerick - so the dublin runs are'nt really feasable, good idea though. the park must be nice for running

I do most of my training in woods just outside limerick city, loads of hills though....im not doing too badly at the moment - my last long run (which i usually do at the w/e) was 15km and i did it quite comfortably - it was really windy. A long way to go though. unfortunealty im on hols the date of the longford one.

Deep sports massage - sounds interesting, is this done by a physiotherapist?

Any of you guys doing the marathon this year??

aburke

Hi Andy,

As the link in my Sig suggests, I maintain a website with a pretty good list of events.

It's especially good for stuff West of the Shannon, as I hear about nearly them all , but It has events from all over.

I did my first marathon last year [have signed up for this year already], and found the road races were a great way to see how well training was going, avoid boredom and when things weren't going well, counted them as mileage!

I was down in Bilboa, Co Limerick for a 10km on Friday. I'm addicted now!

Best of Luck
Alan

PS If anybody knows of any evensts not listed on my website, feel free to let me know and I will list them.

Andy27981

Hi Alan,

Thanks for the responce. That link will def come in useful in the months ahead so thanks.

Yeah the bilboa 10K how did that one go? Well hopefully - I did the ennis 10K on the saturday instead - went well they had about 700/800 people taking part. I found the distance fine - ran it in 45:55, slight improvement since my last one. Im no world beater but enjoying the training.

Andy

comer_97

just remember if you are training or a marathon do some training on tarmac and concrete and not all on trails, and grass. Your knees and joints might be in for a shock if you've not done much on the roads before!

Andy27981

Its pretty much all tarmac running im doing at the moment. with a little bit off road (but still a decent surface)...i invested in a decent pair of trainers too so hopefully will avoid injury....my week training goes something like this

Mon: road run - circa 6/8/10 K
Tue: Gym - cross training (bike,rower,x trainer) + some weights. about 1hr -1hr 20, including cool down and streching.
Wed: Road Run - same as mon
Thurs: Gym same as tues maybe with a swim
Fri: Rest
Sat: Long run (im building this slowly every week - last one i did was around 16K, will increase by another 1 or 2 K this wkend
Sun: Rest

obviously the days may vary depending on commitments etc...

Im not following a specific marathon training program - just one i put together in my head from searching through the net, various other programs. what do ye think ?

comer_97

it looks pretty good, but if you want to get the best results out of the time you are putting in, try adding some speed work or tempo runs, instead of doing 2 runs of equal distance and pace. Mix up the pace a bit. It breaks the monotony.

I noticed when i did my first few races that it is very easy to be swept along at a pace you are not used to and you will pay during the later stages of the race.

I found it very useful to go out and run 10k with each k done in a specific time. so you go out with an aim. It means that when it comes to a race, I have a better idea what pace I'm doing.

After saying all that, my last race a few weeks back, a five mile, i blew it in the first 3 miles and died all the way home

Andy27981

cheers conor, I do try and mix it up a bit, Plus one area where I train is very hilly so that adds variation, really tough in some parts.....How exactly do you judge your pace. I dont have\cant afford a heart rate monitor....So what would you do, judge it by your rate of exertion, or by time elapsed etc

The last 10K I did was a strange. It was second time running a 10K . I kept missing the road markings....so for example I would pass 5K stage and say - right at 6K im going to pick up the pace a bit....next thing I know im passsing the 7K mark.....ahhhhhh.....When I got to the last 1K I had a good bit left in the tank...could have worked harder up to that point.....Ah well its experience I suppose....any tips on judging pace\time\distance??

sorry about this im a complete noob .... Ive always been into running but running, previously on treadmills in gyms. Now taking road running semi seriously......

comer_97

I have a a gps watch for that, but after a while you get used to the pace. If you could somehow measure the course you run on a map and then time yourself to certain points you should be grand.

StaggerLee

Hi All,

I'm getting into a marathon traing schedule too for my first marathon.
Its looking like this so far..
Mon:Rest/short cycle
Tuesday:5-7 mile tempo
Wednesday:11 mile slow
Thursday: game of football
Friday:rest
Saturday: long run Slow
Sunday:rest

I might do the long runs during the week. I run home from work once a week, its about 11 miles, I could extend this though. Then just do a short run/runs at the weekend. I play football on a thursday night, i'll probably give this up in august, in case of injury.

Anyone any comments on that schedule... any advice welcomed

StaggerLee

for mapping distance..

http://www.mapmyrun.com

Andy27981

cheers for the link staggerlee, thats really useful

I can definitley relate to the football part - ive given up my weekly kick about. In total fear that some eejit will clatter into me - esp with the lads I play with - we do enjoy a tackle or two

your programe looks good. Do you find tue/wed/thurs tough? 3 days all involving impact on the joints - in a few months that might tell i.e. injury. Dont get me wrong im no expect just a thought!

I used to train like that - but now do my program above - to give me a day of non impact training inbetween runs - my ankles and knees were beginning to feel a bit worse for ware - knees especially

Clum

Andy27981 wrote:

How exactly do you judge your pace. I dont have\cant afford a heart rate monitor....So what would you do, judge it by your rate of exertion, or by time elapsed etc

I'm training for Dublin too, although haven't entered yet so not 100% committed. I'll make my final decision after the Longford half-marathon.

To keep track of pace I normally measure the route by cycling it (I've an odometer thingie on the bike) taking note of where each kilometer falls and then just watch the time on my stopwatch as I run around.

Everybody runs at a different pace so I can't tell you how long a km or mile should take you but for my long runs I'm pacing myself at 4.5 mins/km, I run my short runs as close to 4 min/km (hope to do better some day) and do a speed session once a week also.

StaggerLee

I dont always do the 3 days in a row, if possible I like to split it but its not always possible.

I've been running regularly for about 4 years now but have found since I start increasing mileage over the last few weeks I've had more niggling injuries, ankles, knees, hips. I get fairly bad hip pains, I'm going to get that one checked out, I can live with the rest.

I stick with the football for another few weeks, I enjoy it, its a welcome change to running. I consider it cross training. I'll take the chance for now.

Just as a matter of interest, what does everyone eat and drink before and during and after their long runs. At the weekend I eat porridge, jaffa cakes, maybe some Jellies about 2.5-3 hours before the run and bring water or some lucozade along with me..

Andy27981

I usually just have my breakfast a few hours beforehand. i.e. 2 x weetabix, 1 x yogurt and 1x fruit. Might have a banana or two while im getting gear ready.

If im doing a race - I'll do things a little differently. I'll load up on carbs the night before - get some pasta into me. Morning will be light breakfast, + banana's + lucozade sport.

I'll sip on a lucozade sport during warm up and at the start line aswell.

that mapmyrun link is brilliant btw....thanks again

StaggerLee

Yeah mapmyrun is great. Although its depressing me at the moment... I'm working out potential routes for long runs. Some places arent as far away as I thought.. :eek:

Amazotheamazing

Andy,

Do you do you're training in Cratloe Woods outside Limerick, or is there a better one nearby. Based in Limerick myself and occasionally go for runs up there, tough though.

Andy27981

hi Amazo

yeah do a bit of running in cratloe. Its beautiful up there in this weather. Some of the views are amazing. Ive lived so close to cratloe all this time and never really went up there. Really nice. Tough in places alright.

Ive heard about a run - the ardnbacrusha banks.....alot of the triathletes training for iorn man use it - its all grass apparently and 13 miles each way. If its windy its a no go - all grass though ! You can park up at a pub in corbally and jog down to the banks and off you go. I havnt been down there myself yet - I'll be meeting a friend on saturday - he's a member of liemrick tri club - so i'll get the exact location\directions and post em up

you know of any other decent runs in the limerick\clare area??

Andy

Amazotheamazing

Well I'm based in the city and I think the canal is a great spot for a run, about 2.5 miles from the city end to UL, or you can turn and go through Clare for a bit if you want to make it longer. The riverbank from Sarsfield Bridge to the Clonmacken roundabout is good for short runs (probably about 2.2 miles or so).

Cratloe is great though, from the woodcock hill entrance up to the new Cratloe old carpark and around up the clay hill and back is almost a perfect 5 miles hill circuit if you know the paths well enough.

Hadn't heard about Ardnacrusha, along the tailrace I presume? Post up the details if you get a chance.

Andy27981

will do.

Where exactly is the canal run, where does it start/end> If I was to drive somewhere and start then where would I go....sounds like a nice run. If you run there and back 5 miles right? that wouldnt be too bad.

Amazotheamazing

I have a gps watch so I can't give to exact markers but generally start behind the old garage by the Abbey bridge (you'll have to cross the canal) and run past St. Mary's rugby field/Grove Island, you'll pass under a railway bridge and keep going until the canal meets the river. At that point you can turn left and go back into Shannon Banks/Corbally or turn right, go across the bridge and continue on until UL, on you're way to UL you'll pass a footbridge, which if you turn left onto it will bring you out onto the O'Brien's Bridge road, you can run back through Corbally from here too, if you keep going (ie don't cross the footbridge) you'll come to UL. The path apparently continues out to almost CastleConnell, but I've never run out beyond UL.

My brother does alot of running around CastleConnell, I'll get some more details from him.

--amadeus--

Hi

Dublin 06 will be my 4th marathon, with Dublin '05 my first (did Paris in May and I'm doing Longford in a few weeks). I'm also from Limerick so interesting to hear about teh routes!

The run by the river carries on until you end up in a rugby / GAA pitch around teh back of CastleConnel / the NTP which is roughly 4.5 - 5 miles from the roundabout in town.

Are teh Arnacrusha banks the grassy banks by the waterway from the powerstation? I used to run out that way and wondered if you could use the banks to run on.

As for schedules, etc I would strongly reccomend following a proper structured program rather than something you've put together yourself, especially for your first marathon. There are lots of different types of run and they need to build progressivly to peak at teh right time and avoid injury. Try http://www.runnersworld.co.uk/news/article.asp?UAN=813#scheds for three good schedules.

Andy27981

Sorry about the delay - cant find any info on the ardnacrusha banks run - It definitly exists though !

Did that cobally up to UL ran last night - lovely stuff right down by the river ! nice and quiet too.

Hows everyones training going?? Ran 16.5 miles last saturday.

Also any idea where to get gels around limerick, or even online???

aburke

No idea for Gels around Limerick.

But for online, I can recommend www.high5.ie

Run by a clubmate

bullrunner

having a discussion with my training partner...i think we should run the full distance (or as close as possible ) before the race...he thinks we should only do at most 20 miles.....which would be better ?

does anybody else run the distance before a race or just up to a certain point?

Clum

bullrunner wrote:

having a discussion with my training partner...i think we should run the full distance (or as close as possible ) before the race...he thinks we should only do at most 20 miles.....which would be better ?

does anybody else run the distance before a race or just up to a certain point?

I've only ever run one marathon and that was 6 years ago. I trained for it from being about fit enough to make my way to the couch after getting home from work.

Before the marathon itself the longest training run I did was 22 miles. I didn't have time to increase my mileage any more than that. Also thought it'd be taking from the day if I ran a marathon in training when the whole idea was to complete a marathon length run so I saved the 26 miles for the big day itself.

It'd be a different story if the plan was not just to complete a marathon. If I was competing, rather than partaking, the plan may have included a marathon length run or two in training.

Depends on what you want to do but it's certainly possible to complete the full distance even if you haven't run it in training. But you'll need to have run something close to it.

--amadeus--

Boots in town sell Gels, as do the two sports nutrition shops (one by the railway station and one by the Locke bar).

Don't run more than 22 miles in training - there are loads of reasons for this, not least that 26 miles is a very long way and it greatly increases your chances of injury if you run this distance before the day. Also the Long Slow Run is designed to teach your muscles how to burn it's glycogen reserves and use fat as an energy source. The LSR alone isn't what gives you the strength to run for a marathon distance - the shorter mid-week runs also build the stamina you need.

If you just want to get round then 1 * 18 and 1 * 20 miler will do. If you want to be competitive then your five longest runs should total 100 miles (eg 1*18, 3* 20 and 1 * 22).

I would strongly reccomend following a proper plan rather than just working out your own schedule, especially if it's your first.

bullrunner

ok..heres my training plan

2 days a week run 11-13 km in fast times (try to run around 4.30-4.45 min/km pace)

at weekend do 1 long slow run and increase distance by about 2-3 km each week...currently at 20 km

--amadeus--

bullrunner wrote:

ok..heres my training plan

2 days a week run 11-13 km in fast times (try to run around 4.30-4.45 min/km pace)

at weekend do 1 long slow run and increase distance by about 2-3 km each week...currently at 20 km

I really reccomend you look at http://www.runnersworld.co.uk/news/article.asp?UAN=813#scheds

They have lots of schedules based on your target time. I'm no expert but my concern with your plan is that is quite light. Most plans expect you to run at least 4 - 5 times per week rather than just 3. Long runs sound good - adding 3 kms per week gets you up to around 21 miles in 5 weeks, just before your taper starts, which would be ideal.

As a comparison my schedule for the next 3 weeks is:

speed session / 9miles slow / 5M fast / 5m easy / 13 mile steady
speed session / 8m slow / 9m steady / 5m easy / 20 mile
speed session / 9m / 5m fast / 3m easy / half marathon @ race speed

At the end of teh day though it all depends on what you want from it, how many you've run and how much time you have to spend training!

Clum

bullrunner wrote:

ok..heres my training plan

2 days a week run 11-13 km in fast times (try to run around 4.30-4.45 min/km pace)

at weekend do 1 long slow run and increase distance by about 2-3 km each week...currently at 20 km

I only ran 3 days a week when I trained for a marathon too. No tempo or speed training, just short and long runs. It's the bare minimum and I just about did it. Always said that if I was to run another marathon I'd do some serious training, 4 or 5 days a week, to ensure I didn't struggle as much and get a decent time.

I made up my own training schedule back then but, agreeing with Amadeus, probably best to follow an offical training plan.

bullrunner

the big problem i have is that i just dont have the time to run 4-5 days a week...so i need to maximise what i do to get the best results...as best i can see i am...but if anybody else has a better training plan than mine for the number of days i can run then i'd be happy to hear it?

tx

Odysseus

bullrunner wrote:

the big problem i have is that i just dont have the time to run 4-5 days a week...so i need to maximise what i do to get the best results...as best i can see i am...but if anybody else has a better training plan than mine for the number of days i can run then i'd be happy to hear it?

tx

I have the same problem, I live in Louth and commute to work in Dublin, which takes up a lot of my running time. When I am training, I gererally get two 12k runs in during my lunch times, and a long run on the weekend, which varies depending on the distance I'm training for. With saying that I still done Longford at the weekend in 3.40, nothing special but still happy with it. Best of luck with it.

--amadeus--

You were just ahead of me so - I came home in 3:44 in Longford. Hoping to go sub 3:30 in Dublin now, <insert fingers crossed smiley!>

Bullrunner - I suppose the thing about the marathon compared to other distances is that you really will get out what you put in. You can complete marathons on 3 runs a week, some people even run fast marathons on three runs a week but it will depend on how much experience you have and how many years you've been running.

For Dublin 05 I was having to get up at 6am to fit in my runs and I know of people who get up at 5am and others who are running at 9 & 10 at night - I really can't tsress enough that if you want to have a marathon expereince that is in any way not-unpleasent I would try and get in an extra day or two of running (it's only for a couple of months).

If you absolutley can't then cross training is highly reccomended - I know of triathletes who run 3 days a week but swim & cycle and so cover marathons on the back of that training. If you can only train for 3 days a week then I would suggest 1 * tempo run of 5 - 7 miles, 1 steady (marathon pace) run building to 12 miles and 1 long run per week.

Have you got a time target? Whats your running / excercise background?

jasonb

I'm doing the marathon for the first ( and last ) time too! Only started jogging in April, and I'm now up to 5 times a week. This week I'm doing...

Tues : 4m ( 6.5k )
Wed : 4m
Thur : 4m
Sat : 4m
Sun : 13m ( 21k )

Over the next 8 weeks, the 4m runs alternate between 4 miles and 3 x 1 mile timed runs, with a couple of 5m thrown in. The 13 m run on the Sundays will vary, with 8, 10, half-marathon, 13, 20, 10 over the next few weeks.

Did my first 10 mile at the Frank Duffy race, and got 1:27. If I can do the half-marathon in 2 hours, then I think I've a chance of beating my target time of 4:30 for the marathon.

Even though I'm doing 5 days a week, the fact that I only started jogging at all in April, and the fact that most of the runs are fairly short, means that I know I'll find the big day hard. I could have gone with a bigger training plan with longer runs, and therefore find the marathon easier, but I couldn't give up anymore time for training. 5 days a week is tough enough as it is, my social life has gone out the window!

Sometimes think I'm mad doing a marathon only 10 weeks after my first ever 10 miler...

J.

bullrunner

--amadeus-- wrote:

If you absolutley can't then cross training is highly reccomended - I know of triathletes who run 3 days a week but swim & cycle and so cover marathons on the back of that training. If you can only train for 3 days a week then I would suggest 1 * tempo run of 5 - 7 miles, 1 steady (marathon pace) run building to 12 miles and 1 long run per week.

Have you got a time target? Whats your running / excercise background?

My target time is around 4 hours (under but not over!)

have done a bit of running in the last few years...did 5/10/ half last year (1.42 for half) and 5 (around 34 mins) this year (missed 10 due to other commitments)

so hopefully should be fit enough come race day for a 4hour time

quozl

jasonb wrote:

I'm doing the marathon for the first ( and last ) time too! Only started jogging in April, and I'm now up to 5 times a week. This week I'm doing...

Tues : 4m ( 6.5k )
Wed : 4m
Thur : 4m
Sat : 4m
Sun : 13m ( 21k )

Jasonb, if you can replace one of those weekly mid-week 4 milers with a semi-long run I'd expect that help your endurance. Something like 50% of your long run. Most of the marathon schedules I've seen have at least 1 other semi-long run a week to reinforce the adaptations you're trying to get with your long run. Plus it doesn't really add that much time to your schedule as you already have to get changed, shower etc that day anyway. You're just adding on the time for the extra miles

jasonb

Hi Quozl,

That's good advice, thanks! Definitely have a feeling that getting a couple more miles into my legs wouldn't be a bad idea. And it's getting harder to get into those 4 mile runs, they just seem a bit boring now, and not challenging. My Wednesday runs are going to be speed runs from now on ( 1 mile on, 5 mins rest x 3 etc. etc. ) but I could definitely turn the Thursday run into a longer one, like you said maybe 50% of my long run ( say 6-8 miles depending ).

I did my first 13 mile run yesterday, and was quite happy with it. Stuck to 9 minute miles for the whole thing, and finished it in 1:56:17. Legs felt a bit shaky for the last mile, but heart and lungs were fine. So I really think getting more mileage into the legs would be a good thing.

That said, all I'm taking on my runs right now it water. Any idea what'd be a good way to get some energy into me as well, during the run I mean? Should I be looking at Gatorade or something like that, or even just a Mars Bar? Let me know your thoughts, thanks!

J.

quozl

Jasonb, check out
http://www.runworks.com/calculator.html
and
http://www.mcmillanrunning.com/rununiv/mcmillanrunningcalculator.htm

If you put your Frank Duffy 10 mile time into that it'll give you recommended training paces. I think you're running your long run a good bit too fast. I use Daniels vdot tables for training paces. You might be better off doing you long runs around 10:00 instead of 9:00. You get the same adaptations and you're less likely to injure yourself.

As for energy I'll be using High5 energy gels during the marathon, so i tried them out on my 17 mile run yesterday. There's about 4/5th of a mile worth of calories in each one I figure, so if I get 4 or 5 into me in the marathon that's a big help.

I'm a bit wary about using them much in my long runs except for that test run. I don't want to weaken the stimulus to increase glycogen storage that the long runs are meant to be providing.

I went with high5 because I could get some to try out first in a cycle shop on south william street, they have electrolytes and no caffeine (personal preferrence). I took the last 3 though :P

jasonb

Thanks again Quozl,

I'm planning to move to 10 minute miles once I get past the Half-Marathon race in 3 weeks time. 10 minute miles are my planned pace for the Marathon itself. Part of me would love to do the marathon in less than 4 hours ( and 9 min miles would come in at 3:54 ), but realistically I think I've much more of a chance doing less than 4:30. That's 26 10 min miles, with 10 min for the last few yards!

Thanks also for the High5 Gels, I'll give them a look at see what they're like! Definitely need to get some energy into me for the long runs, but like you said, I don't want to mess about too much either, as I don't want my body getting used to getting energy into it! Definitely use something for my 20 mile run though...

J.

quozl

I'm in almost the exact same boat. 83:20 in the Frank Duffy says that maybe I can do sub 4 but my brain and the precarious state of my legs says 4:30 is the better idea. I'm going to save sub 4 for Paris in april

Do be careful with training at race pace. Conventional wisdom (Daniels, Pfitzinger, McMillan, pretty much everybody I think) is that the majority of your training should be slower than race pace, and then a small proportion should be at, or even slightly faster than it.

I'll be doing the half-marathon as the last 13.1 miles of my first ever 20 mile training run. Figure it'll make it less painful, though the time I get in the half will hurt a bit

jasonb

So you're going to run 6.9 miles, and then the 13.1 as part of the race? That's mad, and it'll be tough! How are you going to time things so that you get to the start line at about the right time? I presume your aim is to get there maybe a few minutes after everyone else has started? Hopefully the start won't be delayed like the 10 mile one was, or you'll find yourself stopping in the middle of your run, waiting for the main race to start!

J.

quozl

Heh, i'm going to run the half-marathon at my long run pace. So I'll have some company, extra motivation and water stations for my first 20 miler So 6.9 easy miles beforehand then into the half. I swapped a 15 mile run for the frank duffy 10 miler+warmup mile/cooldown mile, but I really don't want to give up a 20 mile run.

Even if I'm walking around waiting for it to start for 10 minutes, I figure if I'm not eating it's all still time on my feet which can only add to the training effect at the end of the 20 miles. Hopefully so anyway!

I won't be finishing that far ahead of them closing the race course I'd bet

jasonb

Sounds like you've got it planned out, nice one!

I'm feeling a lot more confident about the half-marathon now that I've already done a 13 mile run. Though that hill two miles from the end has me worried, that was tough in the 10 miler!

Back running today after the 13 miles on Sunday, nice to have yesterday off! Only 4 miles so while my legs are still a little sore, I should be ok.

J.

StaggerLee

Hi All,

Glad to see i'm not the only one torturing myself with marathon training. I ran the Frank Duffy in 1:25 a couple of weeks ago. I was hoping to run the marathon in around 4 hours but I am starting to rethink.

I did a 17 mile long run last week, it went OK, I was fairly drained after it, I had 1 energy gel en route, think I needed a bit more.

Problem is, since the 17 miler I have been wrecked, I have been finding my short runs to be really tough, usually I would enjoy them, and cover some sections at a fast pace, instead each one was a real slog.

Yesterday i attempted a 14 mile(I've done this2-3 times in the last couple of months) run as my long run for the week. Basically my legs gave in on me, from the ankles up! I started out, my ankles were aching, then my knees. I kept stopping and starting again... basically i had no energy in me legs. I cut the run down to a 10 mile, walk/Jog( I couldnt stop altogether, I was running home from work)

I'm at a loss now, was thinking of taking a few days off, hopefully yesterday was just one of those days. Anyone else have similar experiences?

quozl

If I had to guess I'd say you should give yourself a few easy recovery days. With low mileage all at a easy pace. If you don't feel better after that then you should probably see a physio. I'd be surprised though, you're probably just not used to it. I know I amn't

Are you eating properly? Plenty of carbs to make sure you're not ending up in a glycogen depleted state as a norm? Plenty of sleep?

My long run on sunday has done something similar to me. I'm a knob and ran the first half too fast, even though I know I shouldn't. Energy wise I feel fine, but my slightly longer leg seems to have taken a good kicking from the big toe up to the hip ) I'm trying to find a local sports masseur and going to cut back slightly on the mileage. I don't want to miss the 18 miler this weekend.

jasonb

Personally, I always take the next day off after a long run ( 8 miles or more ). That way I get up to 48 hours off for my legs to recover. I've read somewhere that the rest periods are just as important as the running, as the muscles get time to recover and grow stronger.

So I'd advise you to take a day or two off, and then see how you feel. It might mean you missing a run or two, but I'd rather miss a couple of 4-6 mile runs, and be ok, then keep on pushing it and make things worse, you know? If after a couple of days off you're still feeling sore, then I'd quozl's advice and look for a physio. If you haven't already, you should get your gait analysed to make sure your shoes are doing their job ( there's another thread here that recommend a shoe store to go to in Bray ).

I've got a 13 mile run for the weekend after the half-marathon, and then my first ( and only ) 20 mile run the weekend after that ( 3 weeks before the marathon ). I'm tempted to turn that 13 mile run into a another 20 miler, to help with my stamina, and to practice my marathon pace a bit more. Am I mad? Thoughts please!

J.

StaggerLee

I've had a Gait analysis done, i have the right shoes. Reckon I'll just put the feet up for a couple of days

I think you should trhow in the 2nd 20 mile run. There are at least 2 18-22 mile runs in all schedule I have been looking at.

jasonb

It is tempting ( in a scary way! ) to make one of those 13 milers a 20 mile. I'll have a think about it for a while.

By the way, any ideas ( maybe you quozl ) where I can get some of those High5 gels? I'd like to try them out, just to see what they taste like etc. Thanks!

Jason.