The Half Marathon support Thread

RayCun · 02-07-2010 09:26AM

Strides are pretty much the same as intervals but shorter, from what I can see. Fast but relaxed running, for about 100 metres or 15 seconds. Not as hard as intervals, but help increase your leg speed.

MisterDrak · 02-07-2010 09:35AM

Thanks for that... Makes complete sense... Will start these from next week.

ecoli · 02-07-2010 10:52AM

The strides are usually done after your run. These are what is called alactic (does not produce any lactic acid) and should be done roughly 5k pace in order to increase leg turn over and developing form

iceage · 02-07-2010 02:19PM

10.7 miler last night according to runningmap.com..happy with that, with a sudden call of nature at about 8 miles:eek:(second time thats happened) Thank god I made it back into Town. About 1:58 including the detour.

BeepBeep67 · 02-07-2010 04:00PM

Nice article on Runner's World on the dos and don'ts of race nutrition: http://www.runnersworld.co.uk/nutrition/the-dos-and-donts-of-race-nutrition-preview/2782.html

fungirl1 · 02-07-2010 09:16PM

Yunwan - hope you got on better today!

fungirl1 · 03-07-2010 01:00PM

I ran the course for the 5m in the park this morning - slowly! 54 minutes but didnt feel too bad...had to stop twice but that was to dig out the map because I was lost!! Happy:)
..good luck to everyone with their training this weekend - there were sooo many people running in the park this am!! Also best of luck to people doing the HM tomorrow.

elvis jones · 03-07-2010 01:33PM

fungirl1 wrote: »

I ran the course for the 5m in the park this morning - slowly! 54 minutes but didnt feel too bad...had to stop twice but that was to dig out the map because I was lost!! Happy:)
..good luck to everyone with their training this weekend - there were sooo many people running in the park this am!! Also best of luck to people doing the HM tomorrow.

54 ain't a bad time at all !!!

Ii hope by this time tomorrow it will all be over........then i can crawl into lifestyle sports in blanch to collect me number for the 5 miler:D

peanuthead · 03-07-2010 05:58PM

Did my 3.5 yesterday in poor time. Can't remember exactly but it was something like 52 mins. I had been at a wedding on thursday and wasn't actually going to do anything, but hadn't time to do anything on the thurs so I just got on with it and am delighted I did it.

Doing my 30mins cross now in a few mins. Then 4m tomorrow, then its on to week 3. I have been stuck on these first two weeks for what seems like a month!!

peanuthead · 03-07-2010 05:59PM

Also, does anyone have the map route for the 5 miler or is it the same as last year?

Dotcomdolly · 03-07-2010 06:08PM

peanuthead wrote: »

Also, does anyone have the map route for the 5 miler or is it the same as last year?

It's in the 5 miler thread in events.

peanuthead · 03-07-2010 06:10PM

Also... it's bugging me that I'm still on week 2.

I'm going to do the 40 mins cross today and I have been doing 3.5s during the week. Should I just really take car of myself tonight, stretch out a bit and push myself to do the full 5 tomorrow?

PS: A lot of my runs are on treadmills in the gym as I don't really have the choice of running out doors bar the weekends. My mid week runs are in the evening and my place is too dangerous to be out running at night. Now I know there are folk who say that its easier running on a treadmill, but I have to say, I'm not convinced that the mileage is calculated correctly.

I ran the mini marathon in 1.17 with NO training. 1.17 for 10k means I should be running 5k with NO training in about 37.5 minutes.

I am now, after 3-4 weeks training, running that distance at a minimum of I think 38 or 39 mins. Something is not right there, surely.

I'm looking for the 5mile course as I really think I will try this tomorrow.

Also, if there is anyone looking to do the same, would they like to meet up?

peanut

fungirl1 · 03-07-2010 06:23PM

peanuthead wrote: »

Also... it's bugging me that I'm still on week 2.

I'm going to do the 40 mins cross today and I have been doing 3.5s during the week. Should I just really take car of myself tonight, stretch out a bit and push myself to do the full 5 tomorrow?

PS: A lot of my runs are on treadmills in the gym as I don't really have the choice of running out doors bar the weekends. My mid week runs are in the evening and my place is too dangerous to be out running at night. Now I know there are folk who say that its easier running on a treadmill, but I have to say, I'm not convinced that the mileage is calculated correctly.

I ran the mini marathon in 1.17 with NO training. 1.17 for 10k means I should be running 5k with NO training in about 37.5 minutes.

I am now, after 3-4 weeks training, running that distance at a minimum of I think 38 or 39 mins. Something is not right there, surely.

I'm looking for the 5mile course as I really think I will try this tomorrow.

Also, if there is anyone looking to do the same, would they like to meet up?

peanut

PH - I find the treadmill harder to be honest I get really bored and all a focus on is how i feel and how far I have run...which for me is a disaster. Outdoors there are waaaay more distractions. 5 mile route can be found if you type boards.ie and 5 mile map into google ...with a bit of rummaging round you should find it. Good luck tomorrow!!

ecoli · 03-07-2010 06:33PM

peanuthead wrote: »

Also... it's bugging me that I'm still on week 2.

I'm going to do the 40 mins cross today and I have been doing 3.5s during the week. Should I just really take car of myself tonight, stretch out a bit and push myself to do the full 5 tomorrow?

PS: A lot of my runs are on treadmills in the gym as I don't really have the choice of running out doors bar the weekends. My mid week runs are in the evening and my place is too dangerous to be out running at night. Now I know there are folk who say that its easier running on a treadmill, but I have to say, I'm not convinced that the mileage is calculated correctly.

I ran the mini marathon in 1.17 with NO training. 1.17 for 10k means I should be running 5k with NO training in about 37.5 minutes.

I am now, after 3-4 weeks training, running that distance at a minimum of I think 38 or 39 mins. Something is not right there, surely.

I'm looking for the 5mile course as I really think I will try this tomorrow.

Also, if there is anyone looking to do the same, would they like to meet up?

peanut

I wouldnt worry too much about the time not improving because you should not be at race pace for training anyway so you will see improvements as things develop. Also you have to factor in the fact you were fresh from not running before you set that time the cumulative training will have its effect so training will be tougher than in a race. The course plays a factor also if there were downhill stretches etc and the adrenaline etc of the race day will mean your percieved effort will be easier on the day of the race
A tip for treadmill running is to set the gradient to 2% to simulate road running. Treadmill running can be harder with the fact that it is an enclosed area with stuffy air making it harder to breathe etc.
I wouldnt worry too much just keep plugging away and you will see the benefits

elvis jones · 03-07-2010 06:36PM

peanuthead wrote: »

Also... it's bugging me that I'm still on week 2.

I'm going to do the 40 mins cross today and I have been doing 3.5s during the week. Should I just really take car of myself tonight, stretch out a bit and push myself to do the full 5 tomorrow?

PS: A lot of my runs are on treadmills in the gym as I don't really have the choice of running out doors bar the weekends. My mid week runs are in the evening and my place is too dangerous to be out running at night. Now I know there are folk who say that its easier running on a treadmill, but I have to say, I'm not convinced that the mileage is calculated correctly.

I ran the mini marathon in 1.17 with NO training. 1.17 for 10k means I should be running 5k with NO training in about 37.5 minutes.

I am now, after 3-4 weeks training, running that distance at a minimum of I think 38 or 39 mins. Something is not right there, surely.

I'm looking for the 5mile course as I really think I will try this tomorrow.

Also, if there is anyone looking to do the same, would they like to meet up?

peanut

It takes time. You can't do every session at full tilt. I will test my 5k time maybe once a month with a proper build up of hydration and diet and it dropped from 34 to 24 in a few months.

In a normal run i like to do the 1st mile slow and build from there.

I did 4 miles thursday evening, 1st mile was 10 min and the last was 7.57..........i couldn't have done that 8 weeks ago, as i said results will take time and the time might stay the same but the effort needed and recovery time will be a lot less. From that point you can start to build on making your time better.

Oh time of day, temp, hydration etc can play havoc as well !

Tipsygypsy · 03-07-2010 07:02PM

elvis jones wrote: »

Ii hope by this time tomorrow it will all be over........then i can crawl into lifestyle sports in blanch to collect me number for the 5 miler:D

Best of luck tomorrow elvis jones, and anyone else doing this one - will be thinking of ye!

shazkea · 03-07-2010 07:04PM

peanuthead wrote: »

I'm looking for the 5mile course as I really think I will try this tomorrow.

Also, if there is anyone looking to do the same, would they like to meet up?

peanut

PH i'm planning on running the route tomorrow eve. If that suits you, PM me and we can meet up.

+1 dont stress yourself about time now, as the guys have said it takes time and putting yourself under pressure won't help you.

peanuthead · 04-07-2010 01:06PM

shaz, PM sent

Oh yeah, about the race numbers, will they be posting them out if we don't come in?

the drifter · 04-07-2010 04:48PM

Horrible 5 mile out of me today 50 min...had a heavy day of training yesterday and my carbs are low at the minute so was to be expected...shame really as i aced the 3.5's during the week

Dotcomdolly · 04-07-2010 05:53PM

elvis jones wrote: »

I wouldn't afraid to push it out to 10:30 or even slower. Its as much about time on the feet as distance. Its whatever feels comfortable, i have my Polar giving me my pace, time etc so i can keep an eye on it as i run.

My 13.1 last week was at an average of 10:40 a mile( slowest was 12:11 and fastest was 9:48) Now my pace dropped a lot towards the end, but the overall wasn't too bad at all for a run of that distance.

I did 6mi today by mistake, instead of on the plan 5, but I took your advice & took it slower, the wind helped! av pace 10'54. Felt very do-able.

peanuthead · 04-07-2010 07:07PM

I attempted a 5mile today. Walked a mile to get to the starting point, and I knew by then I wasn't going to make it.

Ran one mile and was in bits. My legs. They were like iron or something.

I only ate 2 slices of toast this morning at 12.30 and then went at 3.30. This is my problem for sure.

Can anyone give me some nutritional advice? Or a typical days food please. I feel that this is my weak point. I normally eat more than that, but I don't even know if I'm eating the right things.

ecoli · 04-07-2010 07:40PM

peanuthead wrote: »

I attempted a 5mile today. Walked a mile to get to the starting point, and I knew by then I wasn't going to make it.

Ran one mile and was in bits. My legs. They were like iron or something.

I only ate 2 slices of toast this morning at 12.30 and then went at 3.30. This is my problem for sure.

Can anyone give me some nutritional advice? Or a typical days food please. I feel that this is my weak point. I normally eat more than that, but I don't even know if I'm eating the right things.

In terms of carbs think wholemeal instead of white in terms of rice pasta and bread. Porridge also is great
Regarding protein always think the less legs the better in terms of the animal the meat comes from no legs - fish, 2 legs - chicken turkey
I would advise breaking your 3 meals a day into 5-6 smaller meals to avoid incidents like today other than that the usual kinda stuff just try to be sensible

shazkea · 04-07-2010 08:12PM

Check this link out for nutrition tips - http://www.achillmarathon.com/trainingSchedule.html

There is a PDF towards the end of the page which you can download and it has some good advice as well as suggestions for breakfast, lunch and dinner.

+1 on ecoli's advice on smaller meals. I've started snacking on nuts. fruit between my main meals and I find it makes a difference. Also not as hungry at main meals. Oh and I gave up chocolate - drastic but in my case it had to be done!

yungwan · 04-07-2010 10:25PM

fungirl1 wrote: »

Yunwan - hope you got on better today!

Aw thanks fungirl!

Well my weekend didnt pan out quite as I hoped!! (surprise surprise)

Sure, the running gear got packed but they didnt get out of the bag! lol
Managed to get the swim in Sat morn but that was the extent of it!

So my week didnt go ideally - only managed one 3.5, one approx 1.5 and the swim, but I did do my 5 miles (5.5 actually) this evening. (thank god i didnt go too mad on the beer last night!)

My usual slow pace (it took me an average of 13.8 mins per mile) but Im happy. I really enjoyed it and knew leaving the house Id get it done.

My right shin is a little sore but hopefully it will pass. I blame my slip on shoes which I wore walking around Belfast all weekend - no support in them, so hopefuly it will fix itself.

Roll on week 4!!

peanuthead · 05-07-2010 01:36AM

yungwan wrote: »

Aw thanks fungirl!

Well my weekend didnt pan out quite as I hoped!! (surprise surprise)

Sure, the running gear got packed but they didnt get out of the bag! lol
Managed to get the swim in Sat morn but that was the extent of it!

So my week didnt go ideally - only managed one 3.5, one approx 1.5 and the swim, but I did do my 5 miles (5.5 actually) this evening. (thank god i didnt go too mad on the beer last night!)

My usual slow pace (it took me an average of 13.8 mins per mile) but Im happy. I really enjoyed it and knew leaving the house Id get it done.

My right shin is a little sore but hopefully it will pass. I blame my slip on shoes which I wore walking around Belfast all weekend - no support in them, so hopefuly it will fix itself.

Roll on week 4!!

Fantastic!!

I am so jealous of you - in a healthy way of course!!

Do you run/jog the WHOLE 5 miles? Just curious as I don't. Wish I did, but I don't.

yungwan · 05-07-2010 09:54AM

peanuthead wrote: »

Fantastic!!

I am so jealous of you - in a healthy way of course!!

Do you run/jog the WHOLE 5 miles? Just curious as I don't. Wish I did, but I don't.

Hi PH - yes I do jog it all from start to finish. I actually find it easier to keep jogging once I start as I used to jog and walk intermittently but i tend to get stiff if I stop now!

I do go very slow though.

How long have you been jogging yourself?

elvis jones · 05-07-2010 11:34AM

Hi all,

well i can now say i completed a half marathon !!! Which took me 2:20 but conditions were like hell in the final 4 miles.

Overall it was good but on the way back just past the 9 mile point we were on the beach and the winds were geal force in our faces which by itself is hard but sand was also blowing turning it into a full on sandstorm.

Pace dropped and you could bearly see, it was energy draining and it was just a matter of putting one foot in front of the other and keep moving.

The bridge from bullisland back onto clontarf and gusts as well and they just blew you sideways and almost knocked you over.

My 1st half was 1:04 with wind behind me at certain points, second half took 1:16 and tells it all really.

A lot said it was the hardest race they had ever done.

Overall it was enjoyable and without the sandstown i would have done sub 2:10 as my times up to that point were all well below 10 min a mile.

I know now i can do it and Longford will be much easier without any sandstorms:D

But before that i'm thinking of doing a 26.2KM race on Aug 8th, its only a step up of 3 miles in 5 weeks so that should be ok.

yungwan · 05-07-2010 11:49AM

Wow Elvis well done! You did so well!

You should be delighted you managed to complete it, you can work on your time some other race!

If I manage to do it in that time Ill be delighted to be honest!!

How do you feel today?

Tipsygypsy · 05-07-2010 12:03PM

Well done Elvis, sounds like a really rough race by all accounts.

Did my own 6 mile yesterday - had to force myself to go, so tempted to cry off with the wind, but went out and surprisingly really enjoyed it, took me 1 hr 13 which I suppose is okay considering my fastest 6mile so far was 1:07 and it was supposed to be an LSR. One of my in-laws kindly pointed out that I could nearly have walked it in that time (yeah, thanks for the support there).
Anyway, hope the rest of ye are hanging in there!

peanuthead · 05-07-2010 01:10PM

yungwan wrote: »

Hi PH - yes I do jog it all from start to finish. I actually find it easier to keep jogging once I start as I used to jog and walk intermittently but i tend to get stiff if I stop now!

I do go very slow though.

How long have you been jogging yourself?

Em, well not very long actually!!

Did the 5 and 10 last year but walked more than I ran. Didn't train at all after them as I was doing my HDIP so has a seriously busy year, so I'm only at it again since the last 3 weeks.

Not much so I suppose I can't expect miracles just yet!

The Half Marathon support Thread

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