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

sallyx

what about eating wise, when to carb load when to lay off??

becky_rtw

That should be fine Sally as long as you take it nice and steady and use the Friday run to stretch the stride a little if possible - leave yourself wanting more

They'll have to move them because the road is blocked now - off to map a new route for tonight

becky_rtw

Carb wise this week till Friday night and lay off on Saturday night (should be okay if you want to load on Saturday during the day) swap out proteins for carbs and keep fruit/veggies etc if possible.

Avoid meat on Saturday - it takes ages to digest, if you need protein that day eat fish

sallyx

Thanks Becky, pretty much what I had planned although had forgotten about meat digesting so will stay away on saturday evening from it!

Just had a look on Met check for sunday and its 19/20.c and sunny, clear sky with a 7mph wind...oh crapola I will be like a beetroot!

becky_rtw

Hmmm it wasnt showing that earlier, its still far enough away to be uncertain anyway so not worth worrying about till Friday - although bringing sunscreen always an idea

Last really hot one was 97 apparently and it was something like 25 degrees!!!

Here we go:
Although far from certain, it looks as if rain, heavy and persistent in places, will affect northern and western parts of the United Kingdom over the weekend, while southeastern Britain remains warm and predominantly fine, albeit with a risk of a localized thundery shower.

Ukevas

Whoot - Sheffield = Rain and lots of it .

Plus i need a half at the end of August.... but can not find anything close... Meh

becky_rtw

Centre point (town) and radius you will travel and I'll see what I can do

Have run 3 miles, showered, now snacking am bored - may have to clean kitchen meh

RichOneday_2

Tapering is quite an individual thing and is extremely difficult to get right. You are trying to strike a balance between letting muscles rest so full adaptation from the training can take place with keeping blood flowing to the muscles to enble waste products to be shifted.

It is a balance which is more difficult the higher the weekly mileage.

For first time build ups it is better to err on the side of more rest because starting a marathon tired is not a good idea obviously. I would say if you do want to have some rest days dont have 2 in succession and make all runs short and gentle, in effect just go to the point of getting warmed up, ie 2/3 miles. You dont want to be creating any new muscle damage at this stage.

The Blackpool taper was too dramatic. My comments at the time on the 10K run on the Friday was that it took the whole run to get the 'inactivity stiffness' out. That was pretty much confirmed in the opening miles on the Sunday.

Week31 (Blackpool Build Up)
Mon30/3 Rest Day
Tues31/3 Rest Day
Weds1/4 Race: Spencers Dash 3.7 24:44 (6:41/mile)
Thurs2/4 Rest Day
Fri3/4 10K 58:03 (9:22/mile) (Pulse 68)
Sat4/4 Rest Day
Sun5/4 Blackpool Marathon 3:24:51

Weekly Mileage = 36


In comparison, this is the planned taper week for the next marathon. Its easy to spot the difference but this will be done off a much bigger mileage base and should therefore leave no residual tiredness:

Week26 (Abingdon Build Up)
Mon12/10 10.0 Miles Steady
Tues13/10 6.0 Miles Intervals
Weds14/10 6.0 Miles Steady
Thurs15/10 10.0 Miles Steady
Fri16/10 3.0 Miles Steady
Sat17/10 3.0 Miles Steady
Sun18/10 Abingdon Marathon

Weekly Mileage = 64


For further comparison, I have data from an earlier marathon:

Last Week (Brussels Build Up)
Mon5/9 7.5 Miles 46:26 (6:11/mile)
Mon5/9 1.5 Miles 10:32 (7:01/mile)
Tues6/9 3.0 Miles 26:49 (8:56/mile)
Tues6/9 3.0 Miles 15:54 (5:18/mile)
Weds7/9 5.0 Miles 33:32 (6:42/mile)
Thurs8/9 3.0 Miles 29:17 (9:45/mile)
Fri9/9 Rest Day
Sat10/9 1.0 Mile 08:11 (8:11/mile)
Sun11/9 Brussels Marathon 2:52:24

Weekly Mileage = 50

It is very much an individual thing but just keeping the legs moving through a small amount of aerobic exercise seems to be the way to go.

becky_rtw

Okay so it depends whether you are still in London or t'up North...

Mid/North ones:
http://www.newarkhalf.co.uk/about-newark-half.html
http://209.85.229.132/search?q=cache:GwIGIGrFWZMJ:www.crossbayrun.org.uk/pdf/cross-bay-2009-entry-form.pdf+half+marathon+august+2009&cd=12&hl=en&ct=clnk&gl=uk

Near London ones:
http://www.southcoastrun.co.uk/
http://www.ufdance.com/UFD4/site/EventsRunnersQ.html
http://www.rydeharriers.co.uk/Forms/HME.pdf

I'm sure there are more thats just some general ideas

hypno06

Just having a much needed coffee then I will head around the block - it is just under 3 miles so perfect.......