DFW running club mark 2!! ALL ARE WELCOME!!!

becky_rtw

Wow some useful information there...but I take it you're using the 3 x daily run rule so that the wall will be no problem for you??

I.e. 90 (weekly mileage) / 7 = 13 roughly x 3 = 38-39 so your collapse point is sooo far past the 26 miles that you're not going to hit the wall even if you race the whole 26 miles (rather than run it slowly)...

becky_rtw

So I'm thinking outloud here, but for us mere mortals who will never be able to use the three times rule to get past a 26 mile collapse point there are a number of strategies to hit the wall later and easier (if at all):
1. pace control - by using the zone in/out idea - I practice this on all my long runs as Rich will know there are times when I'm tired and hes talking to me and I cant hear him because I'm zoned out - it usually takes me about 30 seconds to reply in such cases
2. Running up to and slightly beyond our limits very very slowly - train the body to make use of fat stores more easily but at this place if you do hit the wall you wont feel it very much
3. Drink coffee
4. carbload slowly before the race

hypno06

coffee.......chocolate......not listening.......

3 out of 4 for me :rotfl:

Simplycynical

Wow , Rich that took more digesting than my breakfast, I think I'll bookmark that to return to later for another read.

Thanks for simplifying it Becky and Hypno. So that's custard, chocolate and coffee. Oh, I love running

becky_rtw

Oooo I had homemade apple sauce and custard for pudding last night (ooppps and I ate a whole Jamaica cake post run as well as dinner )

Did an easy 4 this morning - ouchie my muscles were stiff and tired - but that shows I worked hard last night so its all good - took it very slowly though, do not want to be tired tomorrow, got a 6 home tonight as well

Happy running all!

RichOneday_2

Week24
Mon9/2 Rest Day
Tues10/2 3 x 1 Mile Intervals (6:23, 6:10, 6:03) (Avge 6:12) (Pulse 120)
Tues10/2 10K 54:47 (8:50/mile) (Pulse 86)
Weds11/2 14.0 Miles 1:59:49 (8:33/mile) (Pulse 96)
Weds11/2 10K 56:09 (9:03/mile) (Pulse 86)
Thurs12/2 13.0 Miles 1:55:23 (8:53/mile) (Pulse 88)
Fri13/2 10.0 Miles 1:28:06 (8:49/mile) (Pulse 84)

The way the sun came up early this morning made it really feel like Spring is on the way. And it seems the big thaw set in overnight as well, making running conditions a whole lot more pleasant.:D

Sorry about the long 'Wall' post - but it is probably the most important thing to understand about marathon training - and Sally did ask!:p

Don't forget that it's Friday 13th - so go careful out there folks!:D

RichOneday_2

becky_rtw wrote: »

So I'm thinking outloud here, but for us mere mortals who will never be able to use the three times rule to get past a 26 mile collapse point there are a number of strategies to hit the wall later and easier (if at all):
1. pace control - by using the zone in/out idea - I practice this on all my long runs as Rich will know there are times when I'm tired and hes talking to me and I cant hear him because I'm zoned out - it usually takes me about 30 seconds to reply in such cases
2. Running up to and slightly beyond our limits very very slowly - train the body to make use of fat stores more easily but at this place if you do hit the wall you wont feel it very much
3. Drink coffee
4. carbload slowly before the race

1. I think you pretend not to hear, so you don't have to listen to me comparing the attributes of other female runners.:p But yes, the first 15-20 miles should feel effortless if you want to avoid the wall. A 20 mile run followed by a 10K race!

2. I make sure that before I attempt a new longest distance that the weekly mileage allows for that distance. So when we attempted 20 miles for the first time on Sunday, I knew that I was probably good for 28-30 miles if required despite not having run further than 18 miles previously.

3. What more can I say, YES. Coffee, coffee, coffee...especially in the immediate build up to the marathon.:D

4. Yep, you should feel slightly bloated on the start line of a marathon - nothing to be concerned about, its how it should be!:D

becky_rtw

RichOneday wrote: »

1. I think you pretend not to hear, so you don't have to listen to me comparing the attributes of other female runners.:p But yes, the first 15-20 miles should feel effortless if you want to avoid the wall. A 20 mile run followed by a 10K race!

Yeah you got sooo busted last time - another female runner ran past and heard Rich say about the girl in front 'wow she has a great bum' :rotfl::rotfl:

2. I make sure that before I attempt a new longest distance that the weekly mileage allows for that distance. So when we attempted 20 miles for the first time on Sunday, I knew that I was probably good for 28-30 miles if required despite not having run further than 18 miles previously.

So but for us mere mortals who will never get to that level of mileage (on this build up at least ) the idea is to push the collapse point further back by running more slowly??

3. What more can I say, YES. Coffee, coffee, coffee...especially in the immediate build up to the marathon.:D

Off to get one now as ordered

RichOneday_2

becky_rtw wrote: »

So but for us mere mortals who will never get to that level of mileage (on this build up at least ) the idea is to push the collapse point further back by running more slowly??

Off to get one now as ordered

Correct, the slower you run, the higher the percentage of fat in the fuel mix and the further into the race will the wall be encountered.:D

becky_rtw

Oh yeah totally meant to say did my 4 miler today on the new trainers - they seem okay if not as *springy* as my others... not uncomfortable though

I'll have another go on the 6 miler tonight and see how they are - if okay they'll get progressed up to slow running trainers and I'll save the others for races and long distances...

Happy running all!