Random Running Questions

adrian522

I'm running the rock N roll half on Sunday, not racing it flat out. Any recommendations for a session over 16-17 miles that would benefit me training for a half (race is 5 weeks on from this Sunday).

I was thinking of some sort of progression run, but not sure how to structure it.

RasTa

Bought a new Garmin 2nd hand. Seems the watch doesn't sit correctly into the charger unless I'm being an idiot. This common?

v6e5qzawyrc3jn

This post has been deleted.

Neera

Looking for some advice re food/staying full during runs. Did a half marathon a few weeks ago and used jellies as fuel about half way through but about 2 km later there was nothing left in the tank....felt shattered no energy at all. Yesterday during the Rock n Roll half I took a gel and felt so sick afterwards. Breakfast before a long run is normally a bowl of porridge with fruit and I try sip on some water as I'm going along but as I'm increasing the distance I find I'm really struggling with hunger and energy......Any words of wisdom for me??

Clearlier

Neera wrote: »

Looking for some advice re food/staying full during runs. Did a half marathon a few weeks ago and used jellies as fuel about half way through but about 2 km later there was nothing left in the tank....felt shattered no energy at all. Yesterday during the Rock n Roll half I took a gel and felt so sick afterwards. Breakfast before a long run is normally a bowl of porridge with fruit and I try sip on some water as I'm going along but as I'm increasing the distance I find I'm really struggling with hunger and energy......Any words of wisdom for me??

Run most of your runs at a lower effort when training and possibly train a bit more. Unless you're taking 2hrs+ for a half you won't need to take anything when racing once you're better trained.

BKWDR

Neera wrote: »

Looking for some advice re food/staying full during runs. Did a half marathon a few weeks ago and used jellies as fuel about half way through but about 2 km later there was nothing left in the tank....felt shattered no energy at all. Yesterday during the Rock n Roll half I took a gel and felt so sick afterwards. Breakfast before a long run is normally a bowl of porridge with fruit and I try sip on some water as I'm going along but as I'm increasing the distance I find I'm really struggling with hunger and energy......Any words of wisdom for me??

I think I more or less do the same. I've trained long runs but morning I think will have you more hungry than say an evening run as you've had lunch and dinner.
I did the half yesterday and took with me a non caffeine gel and some fruit pastilles in a bag in a pocket. I left the sweets in the corner of my mouth and let them melt. Took the 1gel at 9km and didn't finish hungry and like you i had porridge and coffee at 730am

Ppl overdo it with gels I think, you see people with 6 or so at the start.
Try your training long run in the morning to get used to what your body is telling you

jonnner

RasTa wrote: »

Bought a new Garmin 2nd hand. Seems the watch doesn't sit correctly into the charger unless I'm being an idiot. This common?

Mine is the same, Try using a clothes peg to hold the watch and charger together for better contact. Also the electrical contacts on the charger/watch might need a clean. If they are spring loaded give them a little push in and out with something pointy to free up the movement.

Neera

Thanks guys - a good half for me takes in 2:30 hrs - not the quickest! Rock n Roll was 2:49 due to the gel making me sick. I may just need to practice with some different gels/jellies - or eat a bigger brekkie!

Buzwaldo

I'm just getting into running lately (I have primarily cycled for fitness until recently). Did a couch to 10k last Winter, and have been keeping up a bit (along with some cycling) during the year. I've kinda committed to doing a half marathon late September, and have pushed up to ten miles in distance for my longest run. Not a world beater by any means - wrong side of 50, and fastest time for 10k is about 54-55 mins.
When starting running I did all my runs at more or less the same pace (a pace which was natural to me), but reading bits here I understand that mixing pace of runs, including long slow runs is important. Seems a bit counter-intuitive to me, but I'm sure it's right. Have done some searching, but am a bit lazy in that regard.
My question is - could somebody please provide me with a link to a basic guide or good article explaining the concept of building long slow runs (and other paced runs) into a program. I don't want to research it to death - just need the idiots guide so I can get my head around the concept, and understand it a bit better.
Thanks in advance.

jameshayes

Buzwaldo wrote: »

My question is - could somebody please provide me with a link to a basic guide or good article explaining the concept of building long slow runs (and other paced runs) into a program. I don't want to research it to death - just need the idiots guide so I can get my head around the concept, and understand it a bit better.
Thanks in advance.

http://www.runningforfitness.org/book/chapter-9-the-training-cookbook/long-slow-runs

The LSD run has many benefits. First, it helps to adapt your joints and muscles to give them the endurance for long runs. Second, it improves your cardiovascular system, strengthens the heart and increases the blood supply in the muscles; it therefore enhances the body’s capacity to deliver oxygen to your muscles. Third, it enhances your body’s ability to burn fat as a source of energy. Fourth, it teaches your body to store more energy as glycogen in your muscles. And finally, long slow runs teach the body to run efficiently, minimising the energy expenditure needed to move you along. Even if you are not training for a marathon, the long slow distance run is a key element in your overall fitness programme.

Bananaleaf

I'm currently following a half marathon training plan. Today's run is 12.1km at a buildup pace. I hurt my foot yesterday, not bad enough that I can't run, but it will be enough of a discomfort that I doubt I will be able to sustain the buildup pace for the entire run. Which is the better option for me, taking the wider scheme into account:

1. Do the 12.1km at a slower pace than buildup pace (it's not my first time doing 12.1km and it's not my longest distance - I've run 16km on the plan before. My buildup pace is 6min/km with an overall aim (according to the plan, personally I'll be just happy to finish) of finishing the half in September in 2hrs 08mins.

2. Not do the run and give the foot a break. My next run wouldn't be until Tuesday.


I would be thinking that 1. is the best option for the sake of the plan and the 2:08 finish, but I've no experience and am a novice. Thank you in advance

BeepBeep67

Bananaleaf wrote: »

I'm currently following a half marathon training plan. Today's run is 12.1km at a buildup pace. I hurt my foot yesterday, not bad enough that I can't run, but it will be enough of a discomfort that I doubt I will be able to sustain the buildup pace for the entire run. Which is the better option for me, taking the wider scheme into account:

1. Do the 12.1km at a slower pace than buildup pace (it's not my first time doing 12.1km and it's not my longest distance - I've run 16km on the plan before. My buildup pace is 6min/km with an overall aim (according to the plan, personally I'll be just happy to finish) of finishing the half in September in 2hrs 08mins.

2. Not do the run and give the foot a break. My next run wouldn't be until Tuesday.


I would be thinking that 1. is the best option for the sake of the plan and the 2:08 finish, but I've no experience and am a novice. Thank you in advance

When is the HM?

Bananaleaf

BeepBeep67 wrote: »

When is the HM?

Its 23rd September. Thank you

Bananaleaf

Bananaleaf wrote: »

I'm currently following a half marathon training plan. Today's run is 12.1km at a buildup pace. I hurt my foot yesterday, not bad enough that I can't run, but it will be enough of a discomfort that I doubt I will be able to sustain the buildup pace for the entire run. Which is the better option for me, taking the wider scheme into account:

1. Do the 12.1km at a slower pace than buildup pace (it's not my first time doing 12.1km and it's not my longest distance - I've run 16km on the plan before. My buildup pace is 6min/km with an overall aim (according to the plan, personally I'll be just happy to finish) of finishing the half in September in 2hrs 08mins.

2. Not do the run and give the foot a break. My next run wouldn't be until Tuesday.


I would be thinking that 1. is the best option for the sake of the plan and the 2:08 finish, but I've no experience and am a novice. Thank you in advance

So I went out and did the run. Started off slower than recommended pace, but picked it up sufficiently throughout to make it to 12.1k with the right average pace (which was 6.23 btw, not 6 as I previously said)

Didn't feel pain when out and now that I'm back I'm not feeling any more than I was prior to going out. Let's wait and see. I was thinking better to do this run and then if I need to take a day off it can be tues as that's just a 5km jog.

pgarr

Bananaleaf wrote: »

So I went out and did the run. Started off slower than recommended pace, but picked it up sufficiently throughout to make it to 12.1k with the right average pace (which was 6.23 btw, not 6 as I previously said)

Didn't feel pain when out and now that I'm back I'm not feeling any more than I was prior to going out. Let's wait and see. I was thinking better to do this run and then if I need to take a day off it can be tues as that's just a 5km jog.

Hopefully nothing serious Banana. Best of luck with your training!

healy1835

Running Tullamore Half on Saturday and was debating about giving blood tonight.....in the past i have donated and trained as usual in the days after without any issues, but wondering if it would be better to leave it during a race week?

RayCun

healy1835 wrote: »

Running Tullamore Half on Saturday and was debating about giving blood tonight.....in the past i have donated and trained as usual in the days after without any issues, but wondering if it would be better to leave it during a race week?

It takes up to 6 weeks for your iron levels to return to normal after a blood donation, so I'd leave it to next week.

healy1835

RayCun wrote: »

It takes up to 6 weeks for your iron levels to return to normal after a blood donation, so I'd leave it to next week.

Thanks Ray....

runnerholic

Which is best for the Marathon, a 2 or a 3 week taper?

Seannew1

I'm due to Dingle half which is in 2 weeks. I did my LSR yesterday of 18k and am training about 3-4 times a week so feel in good shape. Should yesterday be my last LSR before the race?? What should I do next Sunday? Conflicting reports on tapering for the half. A coach encouraged me to keep moving as much as possible on race week, whereas another coach encouraged me to rest up completely and just do a light 5k with strides a few days before race day. Any suggestions?

TFBubendorfer

runnerholic wrote: »

Which is best for the Marathon, a 2 or a 3 week taper?

How long is your piece of string?

runnerholic

TFBubendorfer wrote: »

How long is your piece of string?

I'm not one to boast.

Bananaleaf

Seannew1 wrote: »

I'm due to Dingle half which is in 2 weeks. I did my LSR yesterday of 18k and am training about 3-4 times a week so feel in good shape. Should yesterday be my last LSR before the race?? What should I do next Sunday? Conflicting reports on tapering for the half. A coach encouraged me to keep moving as much as possible on race week, whereas another coach encouraged me to rest up completely and just do a light 5k with strides a few days before race day. Any suggestions?

Am also interested in this for further down the line. My plan for the 2 weeks before my half involves my last LSR 2 weeks before race. Then an 8k at race pace the Sunday before the race (6 days before race) and 8k either race pace or 1min/km slower than race pace on the Tuesday of race week (4 days before) and then a 4.8k slow jog on the Thursday (2 days before race)

Not sure if that's good or bad, but it's my 1st half so I'm not really concerned with times so much as I am with just getting it done.

TFBubendorfer

runnerholic wrote: »

Which is best for the Marathon, a 2 or a 3 week taper?

There is no such thing as a perfect taper. It's different for everyone.

A runner who tends to gain and lose fitness quickly needs a shorter taper than a slow responder.

An runner who trained particularly hard needs a more pronounced taper.

Longer distances might require a longer taper, though not everyone agrees on that.

Even your own requirements change, after a few years of running your ideal taper is probably different to the one from when you were a beginner.

So ... it depends. For a marathon 3 weeks is the most common taper but if that is your ideal taper is impossible to say.

jamesbere

Anyone know of a decent pair of running socks, the ones I have are chaffing a bit. Thanks in advance

ariana`

jamesbere wrote: »

Anyone know of a decent pair of running socks, the ones I have are chaffing a bit. Thanks in advance

I swear by Lidl's running socks. I have many different branded socks but Lidl are my go-to socks especially for long runs. They had them in about 2 weeks ago, maybe your local store would still have some. I think what works for one won't necessarily work for all though. You will get a variety of recommendations no doubt.

beakerjoe

I dont wear running socks, should I?

I use penneys best Wilsons at the moment. No blisters so far.

boydkev

jamesbere wrote: »

Anyone know of a decent pair of running socks, the ones I have are chaffing a bit. Thanks in advance

I have been running in the Nike Elite no-show cushioned Socks, I find them very good as the sizing range is better suited to me. Each range is only 1.5 sizes so 7.0-8.5 or 9-10.5 which fit better than other pairs with a 3 size range like 8-11.
As i am a size 8.5 the elites fit very well and dont slip and they have a good amount of cushioning.

Only downside is they cost about €11 a pair.

Swashbuckler

beakerjoe wrote: »

I dont wear running socks, should I?

I use penneys best Wilsons at the moment. No blisters so far.

Don't fix it if it's not broken....

BKWDR

beakerjoe wrote: »

I dont wear running socks, should I?

I use penneys best Wilsons at the moment. No blisters so far.

So have I... Cant fault them.

My physio did recommend a brand called 1000 miles socks and looked them up and they have great reviews so will prob take the plunge but I just bought a fresh pack of the Penneys best so just not right now...