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Mileage increase

  • 26-12-2012 3:19pm
    #1
    gearoidol
    Registered Users, Registered Users 2 Posts: 519 ✭✭✭


    I started running 2 years ago and compete
    Mainly in 5ks.In a quest to aid my 8k time I would like to increase my distance.

    At the moment my times and training are as follows

    5k 18:30
    8k. 31:22
    Weekly mileage 40-50k

    I would like to extend my usual Sunday Lsr from 10k to 20k.this will mean I need to introduce running with fluids and perhaps gels I understand. This is totally new to me as all my existing sessions have been under an 1hr and I needed neither.

    How much do u take on of water and gels etc and how often during a 1/2 marathon?


Comments

  • #2
    endswell
    Closed Accounts Posts: 304 ✭✭endswell


    lots of people swear by gels, others wouldnt use them in training.

    try a few 20k LSRs without them, then make up your mind. i personally wouldnt bother but each to their own.

    plenty more informed people here to give you training advice.
    best of luck


  • #3
    pconn062
    Registered Users, Registered Users 2 Posts: 5,370 ✭✭✭pconn062


    You don't really need gels to do a run of 20k. Providing you are well fuelled before hand your body can cope perfectly well with that distance on the glycogen stores you have saved. Water: Yes, particularly if it's a hot day (never a problem in Ireland!), maybe if you a re passing your house on the run leave it outside so you can pick it up.
    You would also be better off increasing you long run gradually over the course of a few weeks rather than jumping straight from 10 to 20k. Add 2k a week to your long run and you will find it much more manageable. Good Luck.


  • #4
    gearoidol
    Registered Users, Registered Users 2 Posts: 519 ✭✭✭gearoidol


    pconn062 wrote: »
    You don't really need gels to do a run of 20k. Providing you are well fuelled before hand your body can cope perfectly well with that distance on the glycogen stores you have saved. Water: Yes, particularly if it's a hot day (never a problem in Ireland!), maybe if you a re passing your house on the run leave it outside so you can pick it up.
    You would also be better off increasing you long run gradually over the course of a few weeks rather than jumping straight from 10 to 20k. Add 2k a week to your long run and you will find it much more manageable. Good Luck.

    Thanks alot for the advice , have done 12ks and did a 14 yesterday before the turkey and legs feel good today but I agree will try and work up to the 20


  • #5
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    gearoidol wrote: »
    I would like to extend my usual Sunday Lsr from 10k to 20k.this will mean I need to introduce running with fluids and perhaps gels I understand.

    No, you don't need either for 20k. In fact, you probably get a better training effect if you don't take a gel.

    As for water, as long as you drink enough water before a run you can easily run even longer distances than that perfectly comfortably. Maybe not in the Arizona desert, but definitely in Ireland.

    Personally I hate carrying anything around with me when I'm running and never do it, but that's a personal choice. There is still the option of running 2 (or more) loops and dropping off some water at the start.


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