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re: Official Running Log/Marathon Training Thread
Posted on 1/30/23 at 4:17 pm to Aubie Spr96
Posted on 1/30/23 at 4:17 pm to Aubie Spr96
quote:
Foot numbness? Slantboard to stretch your plantar and calf
This is a big one right here. Hell, dropping your heel off a step can be a good stretch for it too.
1
Posted on 1/30/23 at 4:50 pm to Ingeniero
First half marathon is coming up in a couple of weeks. Run that distance plenty of times, but never raced it. Anything to it? My plan was to set the HR at 180 and just cruise. No expectation of time. Honestly, just want to have fun and not get hurt.
Do I need to worry about fueling during the race? I typically never stop for fuel or water on any of my runs. Just never have. What about prerace meal?
Thanks,
Do I need to worry about fueling during the race? I typically never stop for fuel or water on any of my runs. Just never have. What about prerace meal?
Thanks,
Posted on 1/30/23 at 5:54 pm to Aubie Spr96
I've never raced a HM either but i can give my 2 cents. Do you have any recent races to compare to? I'd be cautious of setting a HR goal because too many factors can influence it, especially race day jitters. But I'm not a big believer in strict HR to begin with.
If you have a recent race, you can check Daniels VDOT tables and pick a roughly equivalent pace and see how it feels. No real harm in blowing up since you seem to be pretty relaxed about it.
As far as fueling, you can probably get by with just walking through a water stop or two. I don't see a real need for gels, especially if you haven't been training with them. Both from a necessity standpoint and a "I'm not sure if this will give me the shits" standpoint
If you have a recent race, you can check Daniels VDOT tables and pick a roughly equivalent pace and see how it feels. No real harm in blowing up since you seem to be pretty relaxed about it.
As far as fueling, you can probably get by with just walking through a water stop or two. I don't see a real need for gels, especially if you haven't been training with them. Both from a necessity standpoint and a "I'm not sure if this will give me the shits" standpoint
Posted on 1/30/23 at 6:39 pm to Aubie Spr96
LOL @ the elevation joke. My training had me max +3/-3, overpass in the race threw me off!
As for stretching, I normally stretch out my calves before a run…downward dog stretch and calf raises.
As for fueling, I think if you’re actually racing then it can’t hurt. I took an SiS gel at 30 minutes and 60 minutes for my half. Didn’t hurt, probably didn’t help…but if I think it helps then it’s worth it.
As for stretching, I normally stretch out my calves before a run…downward dog stretch and calf raises.
As for fueling, I think if you’re actually racing then it can’t hurt. I took an SiS gel at 30 minutes and 60 minutes for my half. Didn’t hurt, probably didn’t help…but if I think it helps then it’s worth it.
Posted on 1/30/23 at 8:05 pm to Ingeniero
Race predictor says 8/mile in a half. That sounds reasonable to me.
Posted on 1/31/23 at 5:39 am to jordan21210
quote:
Anyway, I need to figure this foot thing out. It doesn’t happen every time I run, but it does happen often and always by mile 4 or 5. At first I thought it was socks being too snug. Now I think I was in denial and it’s something with my foot or my running form. Going to try to see a PT about it or a podiatrist - not sure which is better.
Are you sure you're not lacing too tight? That's the first thing that comes to mind.
Posted on 1/31/23 at 5:41 am to jordan21210
quote:
As for stretching, I normally stretch out my calves before a run…downward dog stretch and calf raises.
Hmm, I'm far from an expert, but I never do any static stretches before running. You want your muscles to act as a loaded spring. If you stretch a slinky out what happens to it?
As far as pre run exercises I will once again mention Jay Johnson. His leg swings/lunge matrix pre run warm up has worked great for me. You can Google it and it takes about 5-10 mins at most to do.
This post was edited on 1/31/23 at 6:00 am
Posted on 1/31/23 at 6:38 am to TigeRoots
quote:
Are you sure you're not lacing too tight? That's the first thing that comes to mind.
100% positive. Right shoe is normally so loose I can slip it on and off when tied.
Ima check out the Jay Johnson stretches. I also reached out to a PT friend of mine. I did a light 1 mile jog before stretching prior to my race, so didn’t feel like I was stretching cold muscles. Probably still not correct - I admit I don’t have a good and effective pre run stretch routine. A lot of times I’ll just do two sets of 10 heel raises on a step, walk 2 minutes, then start my run.
Posted on 1/31/23 at 8:54 am to jordan21210
Jordan - is it numbness nerve related or the pins and needles foot fell asleep from circulation? I tie my shoes beyond tight and never had numbness from that. maybe issue in glute / piriformis that triggers weird nerve sensation in foot.
Slinger - the aubie is gonna shite on your flat run was probably the funniest thing I've read on here EVER.
Aubie - for the half if you don't have GI issues from fueling while running there's no reason to not plan on taking a gel at mid point and grab water as you pass aid. don't stop to drink throw it towards your mouth and you'll probably get enough to make the run unless its warmer than usual. If you haven't been hitting that 180 HR mark during your training beyond sprint distance you may struggle if plan is to get there and hold it for 13 miles. just a thought.. I'm practicing for your challenge. sunday's run 11 miles 1100' gain with no hill repeats just cruising around my hood.
Slinger - the aubie is gonna shite on your flat run was probably the funniest thing I've read on here EVER.
Aubie - for the half if you don't have GI issues from fueling while running there's no reason to not plan on taking a gel at mid point and grab water as you pass aid. don't stop to drink throw it towards your mouth and you'll probably get enough to make the run unless its warmer than usual. If you haven't been hitting that 180 HR mark during your training beyond sprint distance you may struggle if plan is to get there and hold it for 13 miles. just a thought.. I'm practicing for your challenge. sunday's run 11 miles 1100' gain with no hill repeats just cruising around my hood.
This post was edited on 1/31/23 at 9:00 am
Posted on 1/31/23 at 9:06 am to Aubie Spr96
It really depends on my goal for the race. I've used them as training runs for a full and I run them as I would my full race as a trial run. I've also gone full send for a PR (which is what I am going to try here in a couple months).
I usually eat something that is slightly carb heavy the day before around lunch time but nothing crazy. Dinner is usually lighter so I wake up a little hungry. Morning of is a bagel with jelly or peanut butter and a banana.
During the race, I will stop if I need a drink, otherwise I'll take 3 gels with me and plan for 1 every 4-6 miles depending on how I feel.
I usually eat something that is slightly carb heavy the day before around lunch time but nothing crazy. Dinner is usually lighter so I wake up a little hungry. Morning of is a bagel with jelly or peanut butter and a banana.
During the race, I will stop if I need a drink, otherwise I'll take 3 gels with me and plan for 1 every 4-6 miles depending on how I feel.
Posted on 1/31/23 at 9:28 am to ks_nola
quote:
Jordan - is it numbness nerve related or the pins and needles foot fell asleep from circulation? I tie my shoes beyond tight and never had numbness from that. maybe issue in glute / piriformis that triggers weird nerve sensation in foot.
I’m thinking it’s a nerve issue, but I’m far from an expert. It’s always my right foot, never the left. I also get tightness in my right hip on long hard efforts too. So probably something to do with having a sedentary job, weak hips, and maybe not the best form/foot strike.
quote:
just cruising around my hood.
One of the hilliest hoods on the east coast
Posted on 1/31/23 at 10:02 am to ks_nola
quote:
If you haven't been hitting that 180 HR mark during your training beyond sprint distance
I ran a 10K on Thanksgiving and an 8K in December. Both were 180+.
quote:
I'm practicing for your challenge. sunday's run 11 miles 1100' gain with no hill repeats just cruising around my hood.
Whoa. Where do you live for that kind of elevation? I thought Bham was bad......
Posted on 1/31/23 at 10:55 am to Aubie Spr96
quote:
uring the race, I will stop if I need a drink, otherwise I'll take 3 gels with me and plan for 1 every 4-6 miles depending on how I feel.
I do similar to this. Main reason I have the gels is because I seem to develop cramps later in races no matter how hydrated I am prerace. I would also say if you haven't been training with them don't bust them out on race day because several people have gut issues with them. As far as meals go I would recommend that same advice, don't do anything incredibly out of the norm.
Posted on 1/31/23 at 11:16 am to Aubie Spr96
Whats your MHR that you can continue chugging along at 180bpm.
I've never seen 170 running on the roads. I've self test and can only reach 175 on the treadmill. My 5Ks typically ends around 167
I've never seen 170 running on the roads. I've self test and can only reach 175 on the treadmill. My 5Ks typically ends around 167
Posted on 1/31/23 at 11:26 am to lsu xman
I've hit 194 multiple times and 195 once. I'm 48. Using a Polar H10. Not that fast though......
Posted on 1/31/23 at 12:09 pm to lsu xman
quote:
Whats your MHR that you can continue chugging along at 180bpm
Mine must be well north of 200
This is a conversational, not even breathing heavy pace from me. No cadence lock either, I wore a chest strap. Feels easy, VDOT says it's the proper pace. Only thing that doesn't jive is HR. I've chalked it up to having a naturally high HR.
Posted on 1/31/23 at 12:16 pm to Ingeniero
quote:
I've chalked it up to having a naturally high HR.
Same here. It’s fascinating to me how this can vary from person to person. My HR regularly gets up to 190-195bpm on interval sessions that I do weekly. Half marathons I will average 180-185, 10ks 185-190, and 5k about 190. My Garmin has recorded over 210 twice during triathlons, but I’m skeptical on that. At first I was alarmed, but my RHR sits at 50 year round and I feel good otherwise so I quit worrying about it. All part of figuring out what training suits you & how your body responds to it.
ETA: Garmin has my max HR at 200bpm which I feel is accurate. I’ve done the field test with the HRM a few times.
This post was edited on 1/31/23 at 12:19 pm
Posted on 1/31/23 at 2:27 pm to Aubie Spr96
quote:
Do I need to worry about fueling during the race? I typically never stop for fuel or water on any of my runs. Just never have. What about prerace meal?
Fueling is personal preference. Only time I fuel is if going 10+ miles. I take a Honey Stinger at 5 and 10 miles- I usually plan it right before a water station so I can take a gulp to wash it down.
Prerace meal- the night before I keep it simple and bland. If its an out of town race I usually bring something from home. Grilled chicken and pasta usually does the trick for me. Banana and peanut butter about 1.5 hours before gun time is my breakfast.
I've only done a few races but this has worked for me. You already know race time is not the time to experiment. Good luck man, watch out for those hills!
This post was edited on 1/31/23 at 2:29 pm
Posted on 1/31/23 at 8:27 pm to slinger1317
Long slow miles tonight in the rain. 7.5 miles at an 11:30 pace or HR 142. Felt good. Been nursing a twinge in my left ankle that the Knees Over Toes guy fixed for me.
Half marathon in two weeks. Taking it easy this week and next, but slinging weights.
Half marathon in two weeks. Taking it easy this week and next, but slinging weights.
Posted on 1/31/23 at 8:27 pm to Ingeniero
I average 170 when it's cold at low 8s and 180 when it's hot doing upper 8s. Mine just gets going. I'm done at 3.5 to 4.5 miles though, no more.
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