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pushing past the pain boundary!
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03-11-2011 11:48pm#1So...im a long time recreational runner, i generally run about 5k a day 7 days a week. FULL STOP. that is as far as i can go. I cant seem to push past it. I hear plenty of people talk about training for marathons and going from zero to 26.2 miles in a few months. HOW? My diet is pretty.....basic and admittedly im prob not eating enough to fuel long runs so that is prob the first area that needs attention.
Iv signed up for the connemarathon in April so any advice would be welcome.
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So...im a long time recreational runner, i generally run about 5k a day 7 days a week. FULL STOP. that is as far as i can go. I cant seem to push past it. I hear plenty of people talk about training for marathons and going from zero to 26.2 miles in a few months. HOW? My diet is pretty.....basic and admittedly im prob not eating enough to fuel long runs so that is prob the first area that needs attention.
Iv signed up for the connemarathon in April so any advice would be welcome.
Are you runnin every session at 100% intensity?
I'm far form a running expert, but the only way to build to a marathon is really just mileage. You need to put the hard miles in at a sub maximal effort level.0 -
i can't "thank" officially yet but appreciate the replies.
I keep the runs within 30mins. I prob am not running at full intensity but do you think it would be better to go hell for leather and do smaller burst of running or slow and steady to build up the mileage?
Also any ideas of how many calories I should be taking in to fuel the runs?0 -
i can't "thank" officially yet but appreciate the replies.
I keep the runs within 30mins. I prob am not running at full intensity but do you think it would be better to go hell for leather and do smaller burst of running or slow and steady to build up the mileage?
Also any ideas of how many calories I should be taking in to fuel the runs?
I'll get stick for this I'd say, but I think heart rate training is of value here. Like I HAVE to use my HRM to self regulate on runs or I push too hard. I've deffo noticed that the more longer runs I do, the better my times get.
re: calories - unless you're already super lean, it's probably not an issue. < 30 minutes isn't enough to really fully tap your glycogen stores, which, if you're eating like a normal person are generally gonna be kept topped up!0 -
i can't "thank" officially yet but appreciate the replies.
I keep the runs within 30mins. I prob am not running at full intensity but do you think it would be better to go hell for leather and do smaller burst of running or slow and steady to build up the mileage?
Also any ideas of how many calories I should be taking in to fuel the runs?
Your running to fast for your level, slow down and run 6m30s km's and try to run 5.5k or even 6k's0 -
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Excuse my ignorance but why is "pushing too hard" a bad thing? i was always under the impression to push as far as u can for maximum results? i usually find my heart rate at the end is between 140-150...
Im 5'11 and 137 llbs.
....because you're not making any progress
Your body has a limited capacity to recover and improve when working at near maximal relative intensities. Every session becomes a "test" to beat your previous time rather than an actual training session to build up additional capacity.
Think of it this way -
training = building additional capacity to do more work
testing = seeing how much work you can do (in a given timeframe or distance)
You're testing!!
EDIT: How are you assessing HR? What's your average for the session? What's the max?0 -
....because you're not making any progress
Your body has a limited capacity to recover and improve when working at near maximal relative intensities. Every session becomes a "test" to beat your previous time rather than an actual training session to build up additional capacity.
Think of it this way -
training = building additional capacity to do more work
testing = seeing how much work you can do (in a given timeframe or distance)
You're testing!!
EDIT: How are you assessing HR? What's your average for the session? What's the max?
TRUE :cool:
your post actually makes alot of sense! Id officially thank it if i could! That is exactly what i do "test" im constantly trying to beat my last time. I just use the heart rate monitor on my treadmill to assess hr. On average i find its 149... is that good bad indifferent?! I do about 5 runs a week on the treadmill and 2 outdoors.0 -
TRUE :cool:
your post actually makes alot of sense! Id officially thank it if i could! That is exactly what i do "test" im constantly trying to beat my last time. I just use the heart rate monitor on my treadmill to assess hr. On average i find its 149... is that good bad indifferent?! I do about 5 runs a week on the treadmill and 2 outdoors.
The HRM on the treadmill is by and large useless. It won't really give you a good indicator.
I assume the treadmill's set at around 10km/h if you're coming in at the 30 minute mark?
Pull it back to around 8.5-9km/h and run for 5.5km, then go up to 6km etc etc. Try to work towards a consistent 7.5-10km run without stopping, then retest your 5km and see where it's at.
Be careful to add distance slowly to avoid ankle/knee/shin issues. The general guide is +10% a week.0 -
TRUE :cool:
your post actually makes alot of sense! Id officially thank it if i could! That is exactly what i do "test" im constantly trying to beat my last time. I just use the heart rate monitor on my treadmill to assess hr. On average i find its 149... is that good bad indifferent?! I do about 5 runs a week on the treadmill and 2 outdoors.
Everyones heart rate is different so that would be to hard to tell. When I do a fast 6km run I hit 190max 176avg. I only do 6km runs, I've no interest in running long distances.
One way I found I got faster was to run for 10 minutes on the treadmill at a set speed then everytime I was on it I'd up the speed by 0.1 km. That will keep you pushing. 0 -
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See thats the thing..my body gives in before my mind. Im naturally very determined and competitive and NEVER give in unless i physically cant go on..I just start to feel weak and dizzy. Motivation isnt a problem for me.
So you would or wouldnt advise getting a seperate heart rate monitor? I kinda suspected my treadmill one was useless. What heart rate would be optimal for "success"?
Eh no...no smart phone:( Its on my xmas list though!! Ive only moved back to Ireland so need an Irish phone anyway. Ive heard there are loads of apps for fitness so it prob would be worth the new investment:)
I've a heart rate monitor that came with my Garmin. I never use it for anything, other than to tell me if I'm getting fitter. I compare my heart rate over the past few months to see how it has come down. You don't need it, just slow down and run further
I never started out running 6km, it was 4km, then 5km (my target distance) and now 6km. The only reason why I run 6km's is to run faster 5km's.
Get your smart phone and get endomondo. It will track your runs using GPS so you can see all your stats for each off your runs.0 -
I've a heart rate monitor that came with my Garmin. I never use it for anything, other than to tell me if I'm getting fitter. I compare my heart rate over the past few months to see how it has come down. You don't need it, just slow down and run further
I never started out running 6km, it was 4km, then 5km (my target distance) and now 6km. The only reason why I run 6km's is to run faster 5km's.
Get your smart phone and get endomondo. It will track your runs using GPS so you can see all your stats for each off your runs.
A fantastic reason to splash out on the new i phone if ever there was one. Thanks for all the advice:p0 -
A fantastic reason to splash out on the new i phone if ever there was one. Thanks for all the advice:p
www.endomondo.com Check it out tomorrow and have a look at someone's profile to give you an idea of how good it is. Best of luck with your running, oh and in case I haven't said it, on your next run slow down...0 -
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Burkatron: well my daily diet wont win me any nutrition awards but i am VERY consistent with it i.e I eat the same the thing every day pretty much... so....
-Breakfast: porridge with low fat milk and a bita honey (prepare yourself it all goes down hill from here...)
-Lunch: diet coke, a yoghurt and 2 rice cakes.
-Dinner: diet coke, soup, 2 slices of brown bread OR cous cous and a ham wrap.
-Supper: (only if ive "trained" particularly hard and close to bedtime!) cornflakes...and a diet coke
Ray Jay: Thanks, i need all the help i can get at this stage. I had a quick look at those links and they look promising:)0 -
So...im a long time recreational runner, i generally run about 5k a day 7 days a week. FULL STOP. that is as far as i can go. I cant seem to push past it. I hear plenty of people talk about training for marathons and going from zero to 26.2 miles in a few months. HOW? My diet is pretty.....basic and admittedly im prob not eating enough to fuel long runs so that is prob the first area that needs attention.
Iv signed up for the connemarathon in April so any advice would be welcome.
The first place I'd start making changes is right there. Cut back to 4/5 days a week, with the same mileage divided over the fewer sessions. Try that for a month and see how you get on.
Edit: Just read your diet. Oh dear. Back to the drawing board on the eating plan for you. At the very least, eat a proper lunch and dinner, have more food after training and pour the Diet Coke down the sink.0 -
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Burkatron: well my daily diet wont win me any nutrition awards but i am VERY consistent with it i.e I eat the same the thing every day pretty much... so....
-Breakfast: porridge with low fat milk and a bita honey (prepare yourself it all goes down hill from here...)
-Lunch: diet coke, a yoghurt and 2 rice cakes.
-Dinner: diet coke, soup, 2 slices of brown bread OR cous cous and a ham wrap.
-Supper: (only if ive "trained" particularly hard and close to bedtime!) cornflakes...and a diet coke
Ray Jay: Thanks, i need all the help i can get at this stage. I had a quick look at those links and they look promising:)
Food food food! You need to overhaul your diet, nevermind your training
!
Start with a base template of something like below - don't worry about calories or macronutrients or the like for the moment, just get food into you for the next couple of weeks & come back tell me you don't feel better (Im tired, hungry & in a rush so the below is going to be badly put together......like most of my posts
)
Breakfast - Keep your breakfast, add a piece of fruit. Or switch it up for some eggs, cant beat em (bad bad bad). Scrambled, omelettes, poached, boiled, *Paleo pudding is awesome* frying being the least desireable
Snack - A piece of fruit/a handful of nuts would be ideal
Lunch - Get some protein into you. Eat meat,fish or whatever, get some into you. Throw in a couple of handfuls of veg, fruit, have a stirfry. If you want a roll, go for the wholegrain option!
Snack-same as above
Dinner- A bigger version of lunch - Meat, veg,fruit- If you want add wholegrain rice, wholewheat pasta(also applicable to lunch) or whatever
Supper/snack - same as before
Switch the diet coke for water
Edit: Do you drink tea or coffee?
I'd highly recommend a good quality multivitamin & Omega 3 fishoil supplement also!
*Paleo Pudding*
I can't find the link for the recipe.
Basically:
4 TbSp of almond flour
1-2 eggs
1 TbSp of water
Mix in a bowl
Microwave for 45 seconds
if you want Add whatever (Recommend fruit) you want (Banana)
Microwave another 45 seconds
If you want bang on some form of topping. (Honey)
Eat it, it takes less then 5 minutes to make & eat... 0 -
Oh lord!! How the heck are you even functioning on that!!Burkatron: well my daily diet wont win me any nutrition awards but i am VERY consistent with it i.e I eat the same the thing every day pretty much... so....
-Breakfast: porridge with low fat milk and a bita honey (prepare yourself it all goes down hill from here...)
-Lunch: diet coke, a yoghurt and 2 rice cakes.
-Dinner: diet coke, soup, 2 slices of brown bread OR cous cous and a ham wrap.
-Supper: (only if ive "trained" particularly hard and close to bedtime!) cornflakes...and a diet coke
Ray Jay: Thanks, i need all the help i can get at this stage. I had a quick look at those links and they look promising:)
Sort your diet out and use a proper running program e.g. hal higdon, cool running, runners world etc0 -
Hi guys,
following your thread and your advice, agree it is going to be a long winter! Just back from a very easy 5km, time limited, so have to squeeze in what I can when I can. Had planned on Dublin but didn't get there this time around, so am focussing on Connemara. Am hoping to get 40km in per week for the next 2 months to build a base, at 80% effort, and then decide on full or half, that's the beauty of Connemara you can change your mind! Good luck will dip in and out when I can.
Wilma welcome,
I was going to say we are prob at the same level..but i wont offend you;) hopefully all my mistakes are informing you of what NOT to do.
Burkatron: SERIOUS??? thats a "diet"??? i must say that pudding does sound amazing but i do not know how i would eat all that..or where i would get the time!! .....My tesco bill is going to SOAR:p
On a practical note though would that huge jump in calories not only impact on my tesco trolley but my weight 0 -
Eating plan! Diets are temporary!!Burkatron: SERIOUS??? thats a "diet"???
It's awesome!!! You have to make time, prepare stuff the night before, just plan, it becomes easy!i must say that pudding does sound amazing but i do not know how i would eat all that..or where i would get the time!!.....My tesco bill is going to SOAR:p
On a practical note though would that huge jump in calories not only impact on my tesco trolley but my weight
Tesco are a pack of price gougers!! Lidl/Aldi ftw
at 5'11 & 137lbs you'd be looking roughly at 2000 calories for maintenance before excercise, divide those meals & snacks to equal that & factor in calories your burning when training your weight wont change but your recovery will be alot better.0 -
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