Leg\Muscle Tiredness

thomas anderson.

Have started training for the Cork Marathon but have found over the last week that my legs are extremely tired. I am losing up to 30secs per mile

This is my second marathon and am up to 17 miles in training, with looking to do a 20 miler this Saturday.

Am going to take 2 days off (Thurs and Fri) with rest and head out on Saturday morning.

Any advice on a way to "boost" my energy levels? I am eating plenty of carbs and protein and getting enough sleep (i think).

RayCun

How fast are you running? What is your goal time?
How many other miles are you doing? At what speed?
What was your starting point for this programme?

thomas anderson.

RayCun wrote: »

How fast are you running? What is your goal time?
How many other miles are you doing? At what speed?
What was your starting point for this programme?

When in good form I'd run 7.5 minute miles.
I would run 4/5 nights a week building up to a long run at the weekend.
Week day runs would include, but not exclusive, to a 5m/7m/10m. I do a lot of hill training because of where I live.

Dont really follow any programmes, I just go out and run. Did Dublin last year in 3:41 so was looking to hit a sub 3:30 time for Cork.

Krusty_Clown

How much running did you do between finishing Dublin marathon and starting this program?

thomas anderson.

I took December off completely and got back into it in January. I was up to 16 miles before I came down with that flu thing that was going around (in Feb) and was out for the count for 2/3 weeks straight, couldnt do anything at all. Did the Ballycotton 10 in 73min, did my last uphill mile in 6:44 (fastest mile yet).

On holidays in the States for 2 weeks in April so need to get a 20 miler in before I go. Was hoping to get 4 20milers in before the Marathon but with being sick I'm 2 weeks behind so will probably only manage 3.

viperlogic

your easy and long runs should be between 8:30 to 9:30 min/miles. 7:30 is not far off threshold for you and hence the tiredness

RayCun

Run slower. You are running close enough to your 10 mile race pace all the time, you should be running slower than your marathon pace most of the time. You'e not fit enough to run 7.30 miles all the time without getting exhausted.

thomas anderson.

Thanks guys, will try and pull back a bit so and see how it goes.

RayCun

have a look at
http://www.mcmillanrunning.com/index.php/calcUsage/calculate
it calculates training paces based on recent race times/goal times

(most people agree that his predicted marathon times are optimistic, especially for less experienced runner)

viperlogic

Another which is based on JD is http://fellrnr.com/wiki/VDOT_Calculator

thomas anderson.

For a 3:30:00 marathon I'd have to be coming in at 8 minute miles, not too shabby.

thats going to be my target

adrian522

Did you check the training paces link on the left after entering your current and goal times?

thomas anderson.

Just checked it there. According to that I may have been training a little too hard

Krusty_Clown

thomas anderson. wrote: »

I took December off completely and got back into it in January.

Did you take November off too?

Consistent running is one of the best ways of preparing the body for the rigours of marathon training. But certainly, it sounds like just adjusting your pace for long runs will almost immediately help with the tiredness. I'd also advise you to follow a program (either club/coach, internet or book-based), which will help you progress towards your goal in a consistent fashion that will minimize the risk of injury. Like yourself, I started with the DIY approach to marathon training, but switched to a plan and have taken almost 50 minutes off my first marathon time.

thomas anderson.

Krusty_Clown wrote: »

Did you take November off too?

Consistent running is one of the best ways of preparing the body for the rigours of marathon training. But certainly, it sounds like just adjusting your pace for long runs will almost immediately help with the tiredness. I'd also advise you to follow a program (either club/coach, internet or book-based), which will help you progress towards your goal in a consistent fashion that will minimize the risk of injury. Like yourself, I started with the DIY approach to marathon training, but switched to a plan and have taken almost 50 minutes off my first marathon time.

Thanks for the advice. 50 minutes eh, thats a fair chunk. Only 10 weeks to Cork now though so might be a bit late for a program

Krusty_Clown

thomas anderson. wrote: »

Thanks for the advice. 50 minutes eh, thats a fair chunk. Only 10 weeks to Cork now though so might be a bit late for a program

It's never too late to take on advice. You don't have to launch yourself into a formal program now (with 10 weeks to go), but do some reading, and try and apply some of the structural elements from a program that will see you arriving at the start line as prepared and ready as you can be.

For my first marathon, I'd been told that you had to do 5 x 20 mile runs and that formed the basis of the early part of my training. Half way through I found a Hal Higdon program and re-structured my training and finished in a pretty comfortable 3:25. Just some food for thought.

thomas anderson.

5 x 20 mile runs seems like a lot. I did a 18, 20,22 and came in a 3:41. Was hoping to get 4 done this time around but was sick for 2 weeks so I'll only end up getting 3 done i'd say

Gavlor

RayCun wrote: »

have a look at
http://www.mcmillanrunning.com/index.php/calcUsage/calculate
it calculates training paces based on recent race times/goal times

(most people agree that his predicted marathon times are optimistic, especially for less experienced runner)

Never noticed the training tab before. Very handy

thomas anderson.

Did a 21miler on Saturday. Went much better that expected. Came in at about 2:55 average pace was about 8:30.

Took my time and just plodded along. Not sore or tired today.