anyone do long distance running seriously?

[discodavor]

i have been training for last 6 weeks to beat the belly and now got to a very reasonable standard of fitness (purely cardio, no weight lifting) and can now run upto 7/8/9 miles at about 8 min 40 sec miles ish, planning to do a 10 mile race on dec 17th and want to be competitive for it, so if anyone has any tips or training ideas then let me know!
i mostly do road running but make use of our beaches up here and also do a bit of x country too, usually run 5/6 days outta 7 from 5 to 9 miles, also done a few half marathon distances but been way off pace at just over 2 hours (have not pushed myself yet) also do x trainer in the gym.
i know that some would say that i perhaps run too often but i love it and makes good use of my lunchtimes!

[ewenm]

I compete at National level. Unfortunately off to training now so can't give a detailed reply but will look at the thread again tomorrow.
E.

Edited by ewenm on Thursday 26th October 17:53

[discodavor]

excellent will keep a look out for your post

[ewenm]

It sounds like you've got a pretty sensible training program for a 10 mile race target. If you're happy running 5-6 times a week then that's fine. You don't need to do any weights or non-cardio work really. Running offroad is good as it is kinder to the joints and beach running is especially good as the extra resistance from running on the sand makes it a harder workout. Do you have a target time for the race?

I'd suggest something along the lines of the following for a week's training (obviously the days can be juggled around).
Sunday - long run (over race distance) but slowly, so like your half marathon runs.
Monday - 5 miles faster than your 10 mile target pace, so pushing yourself hard
Tuesday - 7-9 miles steady, so comfortable pace but not too easy
Wednesday - rest
Thursday - another faster run like Monday
Friday - another steady run like Tuesday
Saturday - rest

The idea of this is to maintain a decent level of mileage, but get used to running faster than race pace over a shorter distance. As you get fitter, the pace of all the runs can increase. The rest days are important, but you can do "active rest" which means some other exercise, like a x-trainer at the gym or a circuits or weights session if you want to.

It may be worth seeing if there's a local running club near you - they will have group runs (Tues and Thurs evenings here) and it brings a social aspect to the exercise too.

HTH, E.

[the jiffle king]

I run at sub 6.30 min miles for half marathon, so know a little, but am nowhere near national standard.

I think the programme set out already looks quite good, but I would inject some speedwork say 8x400m once a week, or some 4x1000m reps to increase your speed.

Don't ramp up your training too quickly and listen to what your body is telling you

All the best and let us know how you get on

T-J-K

[ewenm]

T-J-K's suggestion of some fast reps is good. You can replace one of the faster runs in the week with some reps. I usually try to do mine around the edges of playing fields during the winter and move onto the track in spring. The efforts should be as fast as you can go for the distance and the rest 50%-ish of the time of the effort.

For example 4x1km in 4 mins each with 2 mins rest between each. Or 8x400m in 90s with 60s recovery. Obviously adjust the times depending how fast you can run! This gets the body used to running when tired and with the nasty by-products of fast work in your legs.

[discodavor]

thanks for the helpful replies guys, didnt really think of doing any speed work so something im defo gonna incorporate into my training! also got a mate of mine to come up wuth basic weights excercises too so that will help.
yeah i always listen to wot my body is saying, i know when to have a rest day lol (learned from past experiences when my head wants to do wot my body cant lol)

so is there any particular things i wanna be doin in the lead up to a 10 mile road race? for example on the lead up do i actually do any 10 miles runs, or run longer or shorter distances?

thanks in advance

[ewenm]

You already know you can cover the distance as you've done longer runs. The key is to get used to running at your target pace (chosing a target pace can be difficult though). If you can complete an 8 mile training run at or around your target 10 mile race pace you'll definitely be able to do it on race day.

In the week before the race, lighten up the training a lot. I usually have the day before a race completely off and only do half training for the couple of days before that. Don't try any new drinks/diets immediately before the race as you won't be used to running with them.

[minicity]

As other have suggested - mix up your training. Run up hills, run short distances fast, long distances slow, intervals (short fast runs with gaps between) etc etc. You must keep surprising your body.

[discodavor]

thanks again for the helpful replies, its appreciated! just need to start training alot harder now and push myself a bit more!

for those who are taking it seriously, how are your diets? do you eat anything specific before training, and more importantly in the lead up to a race?

thanks

Edited by discodavor on Friday 27th October 21:41

[gently bentley]

Discodaver,

no real advice here. Sounds like the mega runners are already giving you pointers.

I was a long distance runner from the age of 13 - 28.

I ran for my school for my regiment in the Army and then for my military division. Then I ran for the Police all road and cross country. I finished the Glasgow 1/2 marathon in 1hr 30 mins which got me a mention in the top 1000.

I was never top class but I was good.

I used to train where I enjoyed running. That was the main thing to me.

Then I got a heavy cold and I tried to train through it. This became a virus and I was not right for about 10 months. I got lazy because I was ill. I gave up and never got back into it to me deep regret.

Morale of the story. Train yes, but look after yourself properly, enjoy what you have got into, stay keen and you will enjoy a healthy life style and the best sport out there.

[discodavor]

i agree there, its so much easier to do something when you are enjoying it and am getting a real buzz from running right now, thats why i wanna see how far i can push myself. im under no illusions tho i have only really trained for bout 8 weeks ish and still in process of losing weight too (got another 8 kg to lose) so am not expecting fireworks anytime soon but if i can remain keen and enjoy it i cant wait to see how far i can take myself!

[planetdave]

I don't know what your terrain is like but have you considered fell running?

It's great stuff - soft going, better views and the participants are usually characters.

[ewenm]

Fell running is great fun but watch out for the nutters when running downhill!

Off to Portugal for the Algarve Running Challenge tomorrow (4 races in 5 days) which should be a good mix of running and socialising.

[discodavor]

fell running eh, kinda used to running thru forest terrain recently as mu usual lunchtime run includes forest, beach and road running. might go intestigate