The Running Thread Vol 2
Discussion
I have not trawled through 590 pages of this thread so apologies if done before but some questions;
1. Training for your first marathon on 3 runs a week, doable? I struggle to maintain 4 runs a week due to recovery/sleep/time restraints.
2. Why am I so slow? Predominantly trained for longer distances and watched my HR lower significantly and HM pace improve big time but still can't consistently run faster than a certain pace without feeling like I'm going to implode. Then some gazelle inevitably comes bounding past. What sort of training would improve this?
Tia.
1. Training for your first marathon on 3 runs a week, doable? I struggle to maintain 4 runs a week due to recovery/sleep/time restraints.
2. Why am I so slow? Predominantly trained for longer distances and watched my HR lower significantly and HM pace improve big time but still can't consistently run faster than a certain pace without feeling like I'm going to implode. Then some gazelle inevitably comes bounding past. What sort of training would improve this?
Tia.
Lukas239 said:
I have not trawled through 590 pages of this thread so apologies if done before but some questions;
1. Training for your first marathon on 3 runs a week, doable? I struggle to maintain 4 runs a week due to recovery/sleep/time restraints.
2. Why am I so slow? Predominantly trained for longer distances and watched my HR lower significantly and HM pace improve big time but still can't consistently run faster than a certain pace without feeling like I'm going to implode. Then some gazelle inevitably comes bounding past. What sort of training would improve this?
Tia.
If you're just looking to finish it might be possible, but any more than that and you need find a bit more time. The issue that you'll have is that your long run should ideally be no more than 25-30% of your total weekly distance and that's not likely on 3 runs / week. 1. Training for your first marathon on 3 runs a week, doable? I struggle to maintain 4 runs a week due to recovery/sleep/time restraints.
2. Why am I so slow? Predominantly trained for longer distances and watched my HR lower significantly and HM pace improve big time but still can't consistently run faster than a certain pace without feeling like I'm going to implode. Then some gazelle inevitably comes bounding past. What sort of training would improve this?
Tia.
It's doable at a push but you'll probably find that your base fitness isn't up to it and the longs runs will be 'really' hard with a high likelihood of injury.
To get quicker you need to incorporate short speed as well as longer tempo interval training. 3 runs a week is really a minimum level to maintain fitness - to get better you need to run more.
edit to add - you haven't said anything about your age or general fitness, but if you're struggling to recover after three runs a week that's a sign that your base fitness is lacking - it should be relatively easy (time permitting) to build up to 5 or 6 runs a week when marathon training. I usually reduce the volume (but not intensity) to 60% every third week though
Edited by smn159 on Wednesday 3rd July 14:28
Lukas239 said:
I have not trawled through 590 pages of this thread so apologies if done before but some questions;
1. Training for your first marathon on 3 runs a week, doable? I struggle to maintain 4 runs a week due to recovery/sleep/time restraints.
2. Why am I so slow? Predominantly trained for longer distances and watched my HR lower significantly and HM pace improve big time but still can't consistently run faster than a certain pace without feeling like I'm going to implode. Then some gazelle inevitably comes bounding past. What sort of training would improve this?
Tia.
My wife ran her best marathon on 3 runs a week, but she did every run and they all counted. 1 speed, 1 tempo and 1 long..... Note that the speed was 1k and mile reps rather than 400's. 1. Training for your first marathon on 3 runs a week, doable? I struggle to maintain 4 runs a week due to recovery/sleep/time restraints.
2. Why am I so slow? Predominantly trained for longer distances and watched my HR lower significantly and HM pace improve big time but still can't consistently run faster than a certain pace without feeling like I'm going to implode. Then some gazelle inevitably comes bounding past. What sort of training would improve this?
Tia.
As for being slow. Don't worry about your pace. A marathon is about you and not about beating others. My tips for increasing speed are.... pause on marathon training and do some specific 5k training to get faster before doing the endurance stuff.... Not palatable but thats what I would do. The other way is to increase your general mileage to much bigger numbers but carefully. Stopping drinking and giving up bad food will help if you partake in those things
I am doing the Leeds marathon next May, which is my first pure tarmac run ever.
For the last 10 years or so I’ve done obstacle course races (up to 25 mile) but I feel a straight run is a different proposition.
On occasion I get ITB pain, which once caused a retirement 10 miles into a OCR. I am concerned about a repeat of this, particularly given the hilly nature of the Leeds marathon.
I plan on getting some trainers from a shop that does gait analysis (or whatever it’s called) which I feel will help, but can anyone give any advice on ITB issue prevention? I’ve got some stretches, will any particular strength training help?
For the last 10 years or so I’ve done obstacle course races (up to 25 mile) but I feel a straight run is a different proposition.
On occasion I get ITB pain, which once caused a retirement 10 miles into a OCR. I am concerned about a repeat of this, particularly given the hilly nature of the Leeds marathon.
I plan on getting some trainers from a shop that does gait analysis (or whatever it’s called) which I feel will help, but can anyone give any advice on ITB issue prevention? I’ve got some stretches, will any particular strength training help?
Defcon5 said:
I am doing the Leeds marathon next May, which is my first pure tarmac run ever.
For the last 10 years or so I’ve done obstacle course races (up to 25 mile) but I feel a straight run is a different proposition.
On occasion I get ITB pain, which once caused a retirement 10 miles into a OCR. I am concerned about a repeat of this, particularly given the hilly nature of the Leeds marathon.
I plan on getting some trainers from a shop that does gait analysis (or whatever it’s called) which I feel will help, but can anyone give any advice on ITB issue prevention? I’ve got some stretches, will any particular strength training help?
I'm not a physio so take my advice with a pinch of salt! But I suffer from ITB pain and my physio has always told me the pain is usually caused by tightness elsewhere. In my case my hips and glutes can get very tight so she works more on them and it does seem to help reduce the tightness. For the last 10 years or so I’ve done obstacle course races (up to 25 mile) but I feel a straight run is a different proposition.
On occasion I get ITB pain, which once caused a retirement 10 miles into a OCR. I am concerned about a repeat of this, particularly given the hilly nature of the Leeds marathon.
I plan on getting some trainers from a shop that does gait analysis (or whatever it’s called) which I feel will help, but can anyone give any advice on ITB issue prevention? I’ve got some stretches, will any particular strength training help?
Have you been to a physio about it?
The jiffle king said:
Lukas239 said:
I have not trawled through 590 pages of this thread so apologies if done before but some questions;
1. Training for your first marathon on 3 runs a week, doable? I struggle to maintain 4 runs a week due to recovery/sleep/time restraints.
2. Why am I so slow? Predominantly trained for longer distances and watched my HR lower significantly and HM pace improve big time but still can't consistently run faster than a certain pace without feeling like I'm going to implode. Then some gazelle inevitably comes bounding past. What sort of training would improve this?
Tia.
My wife ran her best marathon on 3 runs a week, but she did every run and they all counted. 1 speed, 1 tempo and 1 long..... Note that the speed was 1k and mile reps rather than 400's. 1. Training for your first marathon on 3 runs a week, doable? I struggle to maintain 4 runs a week due to recovery/sleep/time restraints.
2. Why am I so slow? Predominantly trained for longer distances and watched my HR lower significantly and HM pace improve big time but still can't consistently run faster than a certain pace without feeling like I'm going to implode. Then some gazelle inevitably comes bounding past. What sort of training would improve this?
Tia.
As for being slow. Don't worry about your pace. A marathon is about you and not about beating others. My tips for increasing speed are.... pause on marathon training and do some specific 5k training to get faster before doing the endurance stuff.... Not palatable but thats what I would do. The other way is to increase your general mileage to much bigger numbers but carefully. Stopping drinking and giving up bad food will help if you partake in those things
Rules of thumb I follow for success.
- Every session counts on 3x per week. One long (below marathon pace), one medium, either medium long and marathon pace in the middle, or just medium length and put a tempo effort in the middle, and one interval (with proper WU and CD), where the sharpest interval session is 6x 800m/3mins depending on how fast you are. Build up slowly, e.g. week 1 might be 4x3mins off 2 mins rest and at 10k pace, week 10 might be 6x3mins off 90s rest at sub 5k pace. No need to smash the first three weeks. Rest every fourth week. Cut mileage and if you're very tired, sub the interval session for an easy 5k.
- Don't pick a time goal until towards the end of your training.
- Five longest runs should total more than 100 miles.
- Foam roll after every run. Don't skimp on problem areas.
- Walking isn't quitting.
Rosscow said:
14 x 400m with 200m jog recoveries tonight!
Really enjoyed that, started with an 86 second lap and got quicker every lap finishing with a 70 second lap.
Average pace of 3:23/km. Felt good!
That sounds awful! Mind you. I'm joining a mate for 100 x 100m soon, so I may be envious. Really enjoyed that, started with an 86 second lap and got quicker every lap finishing with a 70 second lap.
Average pace of 3:23/km. Felt good!
fiatpower said:
I'm not a physio so take my advice with a pinch of salt! But I suffer from ITB pain and my physio has always told me the pain is usually caused by tightness elsewhere. In my case my hips and glutes can get very tight so she works more on them and it does seem to help reduce the tightness.
Have you been to a physio about it?
I haven’t no, as it’s so sporadic. Never thought of going pre-emptively tbhHave you been to a physio about it?
Rosscow said:
Smitters said:
That sounds awful! Mind you. I'm joining a mate for 100 x 100m soon, so I may be envious.
Interesting! What are the pace and 'recoveries' going to be?!He's training for a Hyrox event and a couple of similar, HIIT style things, so I reckon this is much more about mental strength than anything else.
Being a total a
hole, I've suggested we find a track and do 300m recoveries for 100m sprints and then see if we can be arsed to do the final 2.2k! Oddest marathon ever!Gassing Station | Sports | Top of Page | What's New | My Stuff