Cork Marathon-Total beginner needs advice

LabratCN

Hello all,

I'm hoping to complete the Cork marathon next June. Its something I'd never have taught I could acheive but lately my fitness has improved and I'd like to train for it. I want to go the distance but I'm realistic in that If I even finish I'd be delighted. I'm 28 6'3'' and a healthy 96kg!! I can run 5-6k on the treadmill 2-3 times a week and do fairly intense circuits twice a week but I know this is only a beginning. I've only reached this level in the last few weeks and I've never been in a gym a year ago but I'm improving. Also I'm a demon for the beer which I can cut down but not out for sanity reasons!!
I've been watching the advice for stepbar for Connemara and I'd appreciate any help. Fire away please lads-Any advice apprecited!!

HardyEustace

Hi LabratCN, one of the best things that you can do is get the non-runner's marathon trainer book

http://www.amazon.co.uk/Non-runners-Marathon-Trainer-David-Whitsett/dp/1570281823/sr=1-1/qid=1166443878/ref=sr_1_1/203-2390836-2359940?ie=UTF8&s=books

Its just fantastic and I personnally feel that I wouldn't have got through the Dublin marathon (my first!) without it. It teaches you great mental preperation for the marathon and also how to enjoy running.

A good pair of shoes is also a must. I'm sure that you've seen references to the shop amphibian king http://amphibianking.ie/. I've nothing but good to say about the terrific service offered and would make this a top priority. Its great to support indigenous irish companies as well.

Get a half marathon under your belt before the marathon. I found it a big physcological boost to have completed one before the marathon.

Lastly enjoy every minute of it. A pal of mine said "you can't run a marathon and not change your life for the better". Its so true and its just the most fantastic feeling when you cross that line. Enjoy!

Odysseus

Hi mate, six months away is a good target, as metioned above amphibian king for trainers, can't recommend it enough. My suggestion would be go out and start running, I would'nt worry about distance yet, you can build on that later, try build up slowly to doing a run for 90-120 mins, then you can start to work on speed. Finally as Hardy is saying enjoy it, you only get one first marathon, enjoy the journey don't focus on the destination. Let us know how you are getting on and best of luck with it.

quozl

Build up duration slowly like Odysseus said. Don't be concerned about speed. You want your training to be specific to the event you're training for - so LONG runs, probably 45-60 seconds slower than estimated marathon pace. Plus medium distance runs at marathon pace. Speedwork is definitely a way to improve but you're going to be stressing your body enough with the increasing mileages as a beginner. I'd save it for the next one excepting some strides and the odd threshold run if you can't restrain yourself

Check out http://www.pfitzinger.com/marathontraining.shtml for an explanation of strides and threshold/tempo runs. Remember that's written for experienced marathoners, I'd completely (and i mean completely) skip the Vo2Max intervals if I were you. Too great a chance of injuring yourself for no real gain - you won't be limited by your vo2max at the pace you'll be racing as a beginner. Even for the elite vo2max is much less important than a high lactate threshold.

Get a decent marathon schedule like one of the ones from http://www.halhigdon.com

Count the 18 weeks (or however long the plan is) back from your marathon date and plan on being WELL able to run the first week of the plan by then. It'd be better if the first few weeks were pretty easy as the mileage ramps up quickly enough.

If you can, schedule in one or two 8 to 10k races in the next month or so.
Just to get an idea of what state you're currently in. Use the times you get in them and http://www.runworks.com/calculator.html to figure out sensible training paces for yourself. Note that you shouldn't be trying to run your long runs at anything close to your 10k race pace

Maybe join a running club. Good for motivation, advice and maybe some equivently paced people to run your long runs with.

I'd also increase the running to at 4 times a week if possible. You'll be doing 5 a week probably once you're into your 18 week training plan, although some of those days will be very easy. if you do up your running to 4 a week then drop the distance you run tempoarily. Don't just add an extra 25% or 33% to your total weekly mileage in one go!

Let us know how you're getting on.

LabratCN

Thanks a lot lads. Hit the road and made a start for last night. Drove it in the car to check for distance and it came to 4.8 miles around the local area. First mile was a killer but after that I was fine. Really happy I could do it at all. Took me 45 mins. I'll check out everything you've suggested and work on the plan from here.

Backtoblack

http://www.irishfit.com/marathon.htm

Hey there fellow Corkonion! I can't wait to go home for xmas!
The link above gives some great advice etc!
Best of luck with the training! I hope you enjoy it!

Oryx

Im hoping to do a first marathon next year too, so Im going to be keeping an eye here if you dont mind. Not opening a new thread on the same subject... My fitness would not be as good as the OP, it is a huge challenge. F, 35, 130lbs, run 5k on a treadmill 3/4 times a week, hoping to build from this and be ready for Dublin. Very little other training as I cant get to a gym. Any advice on whether this is doable or I am mad would be appreciated. And links to other events such as 10k races and half marathons. Thanks.:)

(and sorry op dont mean to hijack your thread)

quozl

In a bit of a rush but wanted to say, KatieK if you can already run 5k 3 times a week then you'll be well able to run the marathon in october if you want to.

All it comes down to now is whether you want to, and whether you're willing to put in the training. I wouldn't worry much about not being able to go to a gym, if you want to be a good runner, then run.

Get a decent plan, check out http://www.halhigdon.com . Maybe join a club. Good luck

Oryx

thanks for that quozl. Nice to have some positive feedback. Im doing it as the ultimate challenge for myself, to see if I can achieve what seems impossible now. Im insanely determined and really want to do this. So my mindset is not a problem. Just my legs!

gzoladz

I am also up to my first marathon (dublin). Did 10k a few times and this weekend did 15k for first time. I did the distance jogging all the way in 1h 50min non stop and although I finished ok I got a few blisters and pain on one of my knees.
Hope we can share our experiences here towards our first Marathons

olearydc

Ok...half 5 on the first day of 2007

I want to do the marathon in Cork in approx 6 months...!!

FYI...17 stone...6 foot 2.....41 years old approx

In about 2 hours, will pound a few pavements around my place (pity them)
will update when I get back:eek:

quozl

How'd you get on olearydc?

Are you totally new to running? If you are would you consider doing a half marathon this summer and saving the full marathon for dublin in october?

If you don't currently run then from zero to a full marathon in 5 months is a hell of an asking. I'm not saying you couldn't do it, I'd just be worried you'd be much more likely to injure yourself or burn out compared to if you had a shorter race goal for the summer and the marathon as your longer term goal.

olearydc

quozl wrote:

How'd you get on olearydc?

Are you totally new to running? If you are would you consider doing a half marathon this summer and saving the full marathon for dublin in october?

If you don't currently run then from zero to a full marathon in 5 months is a hell of an asking. I'm not saying you couldn't do it, I'd just be worried you'd be much more likely to injure yourself or burn out compared to if you had a shorter race goal for the summer and the marathon as your longer term goal.

Hi quozl

I never made it to the streets this morning, ..to the relief of anyone walking..
But I went to the gym about a hour ago and did 21 mins at about 10 min miles on the treadmill (wanted to do 24, but you know..)....and a 400 meter swim

I have done a small bit of jogging in the past...maybe my max ever was 3 miles
and only a few months back could do 30 mins on the treadmill or 2 1/2 on the road (all at 10 min miles approx)...but would always be shattered

My plan now is to go out tomorrow on the road and do 2.5 miles...will really make a effort over the next few weeks and see how it goes (will actully follow some form of a training plan and go out about 3 or 4 times a week.

Ballycotten 10 on the the 4th of March..and if that's Ok then Cork..if not then Dublin so would have more time, but my younger brother is pushing for Cork (and I stupidly agreed after a few pints!!:p )

ALL THE BEST IN THE NEW YEAR

If all goes Ok..will put down a weekly report how things are going, gives me a bit more of a reason to go out..:D

quozl

Cool, best of luck with it.

Keep in mind you're better off running further but slower than shorter but faster, even if that means slowing down from your 10 minute per mile pace.

Let us know how you get on, and keep the pace easy and don't up the mileage too fast!

bobbysands81

olearydc wrote:

Ok...half 5 on the first day of 2007

I want to do the marathon in Cork in approx 6 months...!!

FYI...17 stone...6 foot 2.....41 years old approx

In about 2 hours, will pound a few pavements around my place (pity them)
will update when I get back:eek:

Best of luck mate!

I'm thinking of giving it a go this year as well, I'm a similar stature and size as you are - should be interesting as to how I'll get on!

LabratCN

Best of luck KatieK and olearydc.
Katie I started off doing 5k runs on the treadmill and built it from dare. Also add in a load of inclines to the run to make it more realistic.
I've been following a plan I took from http://www.runnersworld.com/ and I'm up to 12-13 miles a week now. Really enjoying it so far but wary of how much work is left. Tips I've learned so far are to get really good shoes and put vaseline on the nips for a long run!! Seriously!!

jank

I never knew cork had a marathon.
What is the route?

LabratCN

Best check out http://www.corkcitymarathon.ie/ for updates. The course will be finalised but some details were outlined:

Starting on the South Mall, the course will lead into the northern valley of Blackpool and down Shandon Street, running along Sunday’s Well Road and the Mardyke before it leads west onto the Western Road and the Carrigrohane Road. Returning towards the city centre along the Model Farm Road, it will continue towards The Lough, through Turner’s Cross and into Douglas and the river-side scenery of Mahon and Blackrock. The race returns to the city centre to finish on the South Mall.