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The Sub 3 Support Thread

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Comments

  • #3062
    squinn2912
    Registered Users, Registered Users 2 Posts: 5,214 ✭✭✭squinn2912


    Took off Friday and Saturday and still pretty run down but got out for a runny nosed 16 miles today and that’s the long running done


  • #3063
    Diablo Verde
    Registered Users, Registered Users 2 Posts: 187 ✭✭Diablo Verde


    Diablo Verde wrote: »
    Well I’ve started training for Valencia. Decided to have a go at the South Dublin 10k on Saturday, just to see where I am in terms of fitness. I’ve been running 40-50k/week over the last three or four months, but other than that I really didn’t do myself any favours going into this race.

    Conditions were tough but I managed to go around in 38:07 which is a new PB. Happy with that, and have a fair idea about my level of fitness.

    Week 1 of the Hansons plan is fairly gentle, so the real work will start from next week on.

    I ran a 10k in Munich yesterday, taking a slight break from the my Marathon training logged here https://www.boards.ie/vbulletin/showthread.php?t=2057895204&page=2

    Found the run itself tough and I was hanging on from about three kms in. My goal was to get in under 38 mins and I'm delighted to say I crossed the line with 37:37 on the clock. That's 30 seconds quicker than I went 11 weeks ago, the day before I started the Hansons plan. Even if the sub 3 attempt goes badly, I've already made a huge improvement.


  • #3064
    squinn2912
    Registered Users, Registered Users 2 Posts: 5,214 ✭✭✭squinn2912


    Well done fella brilliant running!


  • #3065
    Peterx
    Registered Users, Registered Users 2 Posts: 2,124 ✭✭✭Peterx


    Getting close now.
    We had 10 x 800m off 2 minutes recovery yesterday.
    Nice to be doing sessions like that and now the scheduled long run on Sunday is 65 minutes. Easy :)

    I was getting pretty pessimistic about my goal time last week with a few days off running but sessions like this really kick the body into gear. Hopefully it's all going to be great.

    Hope everyone is keeping well.


  • #3066
    squinn2912
    Registered Users, Registered Users 2 Posts: 5,214 ✭✭✭squinn2912


    I did the long 16 miles on Sunday (changed from Sat) then on monday did 60 mins easy. I'd had a touch of a bug over the last week hence the day change but on Monday felt muy calf a bit tight. I iced it and did a session yesterday -  coach had 2m WU and CD and then 8 x 1 mile repeats at 6:20. He told me if I felt unwell to knock it in the head. I did feel a bit groggy but I got 6 of the repeats done then home but the calves both tightened up. I went to the physio, no tear but tight. He said I can run but I'm petrified at this stage. Any advice?


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  • #3067
    squinn2912
    Registered Users, Registered Users 2 Posts: 5,214 ✭✭✭squinn2912


    I did the long 16 miles on Sunday (changed from Sat) then on monday did 60 mins easy. I'd had a touch of a bug over the last week hence the day change but on Monday felt muy calf a bit tight. I iced it and did a session yesterday -  coach had 2m WU and CD and then 8 x 1 mile repeats at 6:20. He told me if I felt unwell to knock it in the head. I did feel a bit groggy but I got 6 of the repeats done then home but the calves both tightened up. I went to the physio, no tear but tight. He said I can run but I'm petrified at this stage. Any advice?


  • #3068
    OOnegative
    Registered Users, Registered Users 2 Posts: 4,834 ✭✭✭OOnegative


    squinn2912 wrote: »
    I did the long 16 miles on Sunday (changed from Sat) then on monday did 60 mins easy. I'd had a touch of a bug over the last week hence the day change but on Monday felt muy calf a bit tight. I iced it and did a session yesterday - coach had 2m WU and CD and then 8 x 1 mile repeats at 6:20. He told me if I felt unwell to knock it in the head. I did feel a bit groggy but I got 6 of the repeats done then home but the calves both tightened up. I went to the physio, no tear but tight. He said I can run but I'm petrified at this stage. Any advice?


    I took a ten day taper before Koln and ran 4 days out of those ten because i was suffering from a tight left calf to. You have the work done now don't mess it up, if the calves feel tight don't run on them.


  • #3069
    squinn2912
    Registered Users, Registered Users 2 Posts: 5,214 ✭✭✭squinn2912


    Yea that makes sense. I'm like a bear right now over it but at least he didn't say it's torn. might be as well to do easy running until the weekend. I read in Advanced M that little niggles are common in taper and that it's just the body repairing. Hope that's the case. I've been injury free throughout the programme if it comes at this stage I don't know what I'll do.


  • #3070
    kerrylad1
    Closed Accounts Posts: 610 ✭✭✭kerrylad1


    squinn2912 wrote: »
    I did the long 16 miles on Sunday (changed from Sat) then on monday did 60 mins easy. I'd had a touch of a bug over the last week hence the day change but on Monday felt muy calf a bit tight. I iced it and did a session yesterday -  coach had 2m WU and CD and then 8 x 1 mile repeats at 6:20. He told me if I felt unwell to knock it in the head. I did feel a bit groggy but I got 6 of the repeats done then home but the calves both tightened up. I went to the physio, no tear but tight. He said I can run but I'm petrified at this stage. Any advice?
    I would not do any fast or long runs.Actually I would not run again until maybe Friday.Try a very slow 5/6 miles on grass or a treadmill.All the work is more or less done.My left ankle is tender,so I said, feck that.I binned today's session,and hopped on a spinning bike in the gym,for a hour.Will do this untill it is completely healed.Do whatever exercises ur physio instructed.I usually get a deep tissue massage a week before,and he gets the knots out of my calves.Sore as f*UK,but does the trick.


  • #3071
    squinn2912
    Registered Users, Registered Users 2 Posts: 5,214 ✭✭✭squinn2912


    Thanks boy yea was with him last night and he reckons it’s ok but I can feel it. Will take tomorrow off and see about Friday. Walking is fine on it so that’s good. Went to ice bath/compression boot etc etc this evening then shock wave and ice. Not going to try gym bike or anything I’ll try to give it every chance


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  • #3072
    thomas anderson.
    Registered Users, Registered Users 2 Posts: 1,121 ✭✭✭thomas anderson.


    squinn2912 wrote: »
    I did the long 16 miles on Sunday (changed from Sat) then on monday did 60 mins easy. I'd had a touch of a bug over the last week hence the day change but on Monday felt muy calf a bit tight. I iced it and did a session yesterday -  coach had 2m WU and CD and then 8 x 1 mile repeats at 6:20. He told me if I felt unwell to knock it in the head. I did feel a bit groggy but I got 6 of the repeats done then home but the calves both tightened up. I went to the physio, no tear but tight. He said I can run but I'm petrified at this stage. Any advice?

    Plenty of foam rolling and calf raises off a step. :cool:


  • #3073
    squinn2912
    Registered Users, Registered Users 2 Posts: 5,214 ✭✭✭squinn2912


    Was I not better resting them? I did a few calf raises last night and jogged lightly for 5 mins tonight with no problems


  • #3074
    squinn2912
    Registered Users, Registered Users 2 Posts: 5,214 ✭✭✭squinn2912


    6.5 miles tonight with one at sub3 pace and calf was fine but iced it anyhow. Very relieved about that!


  • #3075
    thomas anderson.
    Registered Users, Registered Users 2 Posts: 1,121 ✭✭✭thomas anderson.


    Squinn2912, you're going to have to relax fella. From reading your posts you sound like you are stressing yourself out over this race.

    On the day, adrenaline and excitement will make all these problems fall away. You've the study done,so theirs no point in cramming.

    Keep flexible and loose, and dont overeat (which is what I have a tendency to do)


  • #3076
    squinn2912
    Registered Users, Registered Users 2 Posts: 5,214 ✭✭✭squinn2912


    thomas anderson. wrote: »
    Squinn2912, you're going to have to relax fella. From reading your posts you sound like you are stressing yourself out over this race.

    On the day, adrenaline and excitement will make all these problems fall away. You've the study done,so theirs no point in cramming.

    Keep flexible and loose, and dont overeat (which is what I have a tendency to do)
    Yea you might be right. When the calf tightened up I did feel panicky  - it coincided with a bit of a bug but I'm well over both now thankfully. Went out easy on Saturday and did 12 miles at about 7:35 and the legs didn't react. I'm looking forward now to getting out today.
    The overeating would be an issue for me as well but I do tend to allow hunger to dictate that - I shouldn't be going around feeling starved. 
    Not long to go now just punch in the last few days and watch the intake. Control little things then get ready for war on Sunday. I'm buzzing now!


  • #3077
    squinn2912
    Registered Users, Registered Users 2 Posts: 5,214 ✭✭✭squinn2912


    thomas anderson. wrote: »
    Squinn2912, you're going to have to relax fella. From reading your posts you sound like you are stressing yourself out over this race.

    On the day, adrenaline and excitement will make all these problems fall away. You've the study done,so theirs no point in cramming.

    Keep flexible and loose, and dont overeat (which is what I have a tendency to do)
    Yea you might be right. When the calf tightened up I did feel panicky  - it coincided with a bit of a bug but I'm well over both now thankfully. Went out easy on Saturday and did 12 miles at about 7:35 and the legs didn't react. I'm looking forward now to getting out today.
    The overeating would be an issue for me as well but I do tend to allow hunger to dictate that - I shouldn't be going around feeling starved. 
    Not long to go now just punch in the last few days and watch the intake. Control little things then get ready for war on Sunday. I'm buzzing now!


  • #3078
    Itziger
    Registered Users, Registered Users 2 Posts: 4,052 ✭✭✭Itziger


    Squinn2912, you're going to have to relax fella.

    .......get ready for war on Sunday. I'm buzzing now!

    Eh, I think you're doing it again. I don't underestimate the excitement of marathon week, I've had to pretend myself on more than one occasion that I wasn't thinking about race strategy every waking moment. But, Thomas had a point when he said 'relax'.


  • #3079
    davedanon
    Closed Accounts Posts: 4,062 ✭✭✭davedanon


    Itziger wrote: »
    Squinn2912, you're going to have to relax fella.

    .......get ready for war on Sunday. I'm buzzing now!

    Eh, I think you're doing it again. I don't underestimate the excitement of marathon week, I've had to pretend myself on more than one occasion that I wasn't thinking about race strategy every waking moment. But, Thomas had a point when he said 'relax'.


    Probably no good to anyone, but I have a great strategy for preventing this. Just run an unsatisfactory marathon about 6 weeks before. Job done! I have sailed through this second taper without an ache, a tweak, a niggle not to mention a worry. And, whisper it, but contrary to the usual running awfulness, I had a fab 10 miler yesterday, postponed from early morning due to night-before-beeriness. I recommend this approach heartily.


  • #3080
    squinn2912
    Registered Users, Registered Users 2 Posts: 5,214 ✭✭✭squinn2912


    Itziger wrote: »
    Squinn2912, you're going to have to relax fella.

    .......get ready for war on Sunday. I'm buzzing now!

    Eh, I think you're doing it again. I don't underestimate the excitement of marathon week, I've had to pretend myself on more than one occasion that I wasn't thinking about race strategy every waking moment. But, Thomas had a point when he said 'relax'.
    Ok ok I'll try to forget about it. I'm not doing anything insane but I'm looking forward to it - that doesn't mean I'm unrelaxed!


  • #3081
    muloc
    Registered Users, Registered Users 2 Posts: 531 ✭✭✭muloc


    how many gels do ye intend to take during the race?

    lots of different opinions out there. I've used 4 on 20 mile training run and find they agree ok. Whether they do anything is another matter.

    Was thinking one just before the start and then maybe one after one hour and then one every 20/25 mins. after that so about 5 during and the one before.

    Any thoughts?


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  • #3082
    RayCun
    Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    I'll be taking 5, one every 7k, and a carb drink before the start


  • #3083
    AuldManKing
    Registered Users, Registered Users 2 Posts: 5,237 ✭✭✭AuldManKing


    RayCun wrote: »
    I'll be taking 5, one every 7k, and a carb drink before the start

    I find the Maurten Gels quite easy to take, so will be planning 5 or so of these.
    Will bring a caffeine gel as well (not Maurten).

    Plan is every 4 miles to 20m + 1 at Forsters ave (22M) (even if this one acts as a Placebo)


  • #3084
    skyblue46
    Registered Users, Registered Users 2 Posts: 4,808 ✭✭✭skyblue46


    muloc wrote: »
    how many gels do ye intend to take during the race?

    lots of different opinions out there. I've used 4 on 20 mile training run and find they agree ok. Whether they do anything is another matter.

    Was thinking one just before the start and then maybe one after one hour and then one every 20/25 mins. after that so about 5 during and the one before.

    Any thoughts?

    I think the plan of one every 25 minutes or thereabouts is good. I wouldn't wait an hour for the first one. Keep the tank topped up from the start. I'll be taking an energy drink beforehand and a gel every 6k which will mean 6 on the course.


  • #3085
    skyblue46
    Registered Users, Registered Users 2 Posts: 4,808 ✭✭✭skyblue46


    AuldManKing wrote: »
    I find the Maurten Gels quite easy to take, so will be planning 5 or so of these.
    Will bring a caffeine gel as well (not Maurten).

    Plan is every 4 miles to 20m + 1 at Forsters ave (22M) (even if this one acts as a Placebo)

    Are you taking any salt or electrolytes on the day to help with the cramping issues or is that all addressed pre race?


  • #3086
    thomas anderson.
    Registered Users, Registered Users 2 Posts: 1,121 ✭✭✭thomas anderson.


    muloc wrote: »
    how many gels do ye intend to take during the race?

    lots of different opinions out there. I've used 4 on 20 mile training run and find they agree ok. Whether they do anything is another matter.

    Was thinking one just before the start and then maybe one after one hour and then one every 20/25 mins. after that so about 5 during and the one before.

    Any thoughts?

    Dont take them myself on my long runs usually although I took 1 in Limerick at mile 16 and another in Cork.

    Prefer to eat right on the run up to a race and the morning of


  • #3087
    jfh
    Registered Users, Registered Users 2 Posts: 2,368 ✭✭✭jfh


    AuldManKing wrote: »
    I find the Maurten Gels quite easy to take, so will be planning 5 or so of these.
    Will bring a caffeine gel as well (not Maurten).

    Plan is every 4 miles to 20m + 1 at Forsters ave (22M) (even if this one acts as a Placebo)

    Do you take their drink mix also?


  • #3088
    AuldManKing
    Registered Users, Registered Users 2 Posts: 5,237 ✭✭✭AuldManKing


    skyblue46 wrote: »
    Are you taking any salt or electrolytes on the day to help with the cramping issues or is that all addressed pre race?

    I don't think that the cramping is down to salts/electrolytes - I thinks its a muscular thing or some weakness that I have or possibly stride length etc - but I'm 99.9% sure that its not an electrolytes issue.

    That said - I'll do my usual of taking my water with Zero tabs or Diorolyte, increase salt in dinner 2 days prior, I take magnesium every day anyway.

    Plus I'll bring a couple of Zero tabs (cut in half) and pop them into the water bottles on the way around.
    The gels also have sodium.
    jfh wrote: »
    Do you take their drink mix also?

    No - haven't tried it, but heard good things about it.


  • #3089
    muloc
    Registered Users, Registered Users 2 Posts: 531 ✭✭✭muloc


    skyblue46 wrote: »
    I think the plan of one every 25 minutes or thereabouts is good. I wouldn't wait an hour for the first one. Keep the tank topped up from the start. I'll be taking an energy drink beforehand and a gel every 6k which will mean 6 on the course.

    sounds like a plan. I'll get one in at the 5 mile water stop as well


  • #3090
    squinn2912
    Registered Users, Registered Users 2 Posts: 5,214 ✭✭✭squinn2912


    I use Powerbar gels and have taken 4-5 in past races but was considering cutting it to 2-3 on Sunday. In training I take one max on a long run.


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  • #3091
    squinn2912
    Registered Users, Registered Users 2 Posts: 5,214 ✭✭✭squinn2912


    I use Powerbar gels and have taken 4-5 in past races but was considering cutting it to 2-3 on Sunday. In training I take one max on a long run.


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