DFW running club mark 3!! ALL ARE WELCOME!!

RichOneday_2

jjwhittle1981 wrote: »

RichOneday wrote: »

Sure, long runs are about 'time on the feet' but the idea is that your long runs should last approximately the same duration as the marathon itself will last. So someone training for a time in the region of 3 hours will do long runs lasting approx 3 hours every week.QUOTE]

So for me thats aiming for 4-4.30 for the marathon i should have at least one runa week in the region of 4hours but at a slow pace????

Cheers for all the advice

JJ - It gets a bit confusing tbh because getting long runs over the 3:00 - 3:30 range starts to get into ultra training territory (KMS is your man for that) where you are concentrating on keeping in the fat-burning effort range.

As a result, though, there is then a kind of trap because you are not really developing the ability to use glycogen more sparingly and not really operating in a way that builds speed endurance.

So there is always a trade off, as with a lot of running training, but it is far better to follow the path of the elite runners and develop the relatively shorter distances first, ie 10K, 10 Miles, 1/2 marathon (distances where you will always have plenty glycogen), and then you dont have to eke out the scarce glycogen resources for as long when you do tackle a marathon.

becky_rtw

Ooo just got my Sussex Beacon 1/2 notice for next year - am defo going to crack that one this time even if the course is rubbish

Idiophreak

Don't know why, I don't seem to be increasing my distances very much lately - have been stuck around the 7-9 mile mark since I moved. (well, that's why, to be fair - been too busy moving etc so have been limited to lunchtime runs...) - have to try and find some time at the weekend to get in a longer one.

RichOneday_2

becky_rtw wrote: »

Ooo just got my Sussex Beacon 1/2 notice for next year - am defo going to crack that one this time even if the course is rubbish

Well it's a new course to allow more runners.

It looks to have improved since the steepest uphill is 1% and the steepest downhill is -1%.

Bit concerned about the bit when the elevation gets to -7ft though - will I need a snorkel?:p (http://www.youtube.com/watch?v=yvuOtlpSAeY)

mascott514

hi all!!
i have been away to cornwall for a couple of weeks so i have not been able to catch up.
running wise i only managed 3 runs as i still have this niggle behind my right knee.
since i got back (thurs ) i have managed three 6km commuting runs but the pain returned on the third.
i have been ill with a "bug" yesterday but i feel ok today.
i am going to run in to work tomorrow and see how i get on.
hoping to go to wimbledon park run on saturday....fingers crossed this knee sorts its self out..... i have a half marathon in sept and i really want to push on.

anyway............missed you all..........looking forward to catching up on all your progress.....

becky_rtw

Mascott me and Rich will be there - so pop over and say hi if you make it

Hope your knee improves - it may be tightness of the tendon - does your commutting run involve steps??

Ukevas

becky_rtw wrote: »

does your commutting run involve steps??

And if it do make sure you take them off your Ipod.... :rotfl:

sorry.....

becky_rtw

Ukevas wrote: »

And if it do make sure you take them off your Ipod.... :rotfl:

sorry.....

*shudders* have you been reading the chat thread Uk??

Anyway...up and down steps on tired legs is very bad for the tendons - I overstretched one of mine doing exactly that :rolleyes:, there are lots round this way in London (its actually hard to get a route without them) so best bet is to walk up and down them instead of running

Idiophreak

becky_rtw wrote: »

Anyway...up and down steps on tired legs is very bad for the tendons - I overstretched one of mine doing exactly that :rolleyes:, there are lots round this way in London (its actually hard to get a route without them) so best bet is to walk up and down them instead of running

Hmm, so the route I've been doing that involves jumping off the bridge onto the path underneath probably isn't sensible either

becky_rtw

Idiophreak wrote: »

Hmm, so the route I've been doing that involves jumping off the bridge onto the path underneath probably isn't sensible either

Perhaps not!

Although I have this idea from somewhere that women are more prone to these types of injuries...*Becky goes off to google*

Edit: maybe its just ACL injuries..
Since women appear to be at greater relative risk of injury to the anterior cruciate ligament, one paper sought to investigate the effects of a three-week prophylactic resistance-conditioning programme on indices of neuromuscular and musculoskeletal performance of the knee joint in women (Gleeson et al., The effects of a three-week resistance conditioning programme on indices of neuromuscular and musculoskeletal performance of the knee joint in women. Paper presented to the British Association of Sport and Exercise Sciences Annual Conference, Newport, September.)