The Sub 3:15 Marathon Thread
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334 watchers
Nov 2006
11:54am, 23 Nov 2006
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Keefy Beefy
Also, in ref to 360's mention of the legs going late on in the race, I saw this on Hal's site: "It is the "quads" that often go at the end of marathons, causing runners to come shuffling across the finish line because they have a hard time lifting their feet off the ground." I experienced that at my last marathon so have been working on doing some strengthening. Do people think that will really help? Obviously, I mean in addition to huge and necessary amounts of running. |
Nov 2006
12:15pm, 23 Nov 2006
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B Rubble
I do leg extensions at the gym Keefy and have not had that problem. I find it is general tiredness and cramp which slows me down in the last 4-5 miles, both of which can be cured by training.
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Nov 2006
12:15pm, 23 Nov 2006
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KinkyS
KB - good question about the back to back weekend sessions. I often work Saturdays, and my job can be physical - on my feet all day, lots of walking and lifting heavy stuff and well as a lot of standing around and manual labour. There's no way I could work a Saturday shift, then run 10 miles at 7:30pace, then do 20 miles the next day. I was thinking of moving the midlength pace run to midweek, or possibly Friday, but then that leaves the problem of doing it in between or the day after the speed sessions. I think strength training is very beneficial to marathon runners, not just for on the day but for injury prevention too - I have quite a lot of experience in that area (started off as a weight gain exercise after an eating disorder but kept at it once I'd recovered) and I swear by it. What sort of strength work are you doing? |
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Nov 2006
12:35pm, 23 Nov 2006
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Keefy Beefy
At the moment nothing beyond lunges, toe raises, hamstring curls using a Swiss ball and some things where you lie and your side and raise your leg. These are all non-weight-bearing because - the reason I started doing it - I am a tad injured at present. And I have feeble leg stength ;o) What would you suggest? I do have access to a free on-site gym at work so I could use that. I prefer doing dumbbell stuff at home if possible. |
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Nov 2006
12:47pm, 23 Nov 2006
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KinkyS
IMHO, the best moves for runners, and especially runners who don't have much time to lift because they are too busy running, are compound ones using free weights (or just body weight). This type of work is superior to machine work and isolations because you work more than one muscle groups at once, which saves time and also mimics more effectively the way the muscles move in real life, and by using free weights you are forced to use stabilising muscles and core strength as well, rather than letting a machine do some of the work for you. My favourite moves are squats (and all variations eg. narrow stance, wide stance, plie, against a wall with a Swiss ball, on one leg, isometric etc etc), lunges (again loads of variations, such as just planting your feet and lowering, stepping forward then returning to start, stepping backwards and returning to start, walking lunges, and so on), stepups, and deadlifts (traditional, Romanian, stiff-legged, one legged). Calf raises are also good, again try the basic move and also with feet turned out and single leg. All of these can be done at home, with just bodyweight to start with and then holding dumbbells if you need more of a challenge. You don't have to do every one each time LOL! Pick a selection and do them for about a month, and then switch it around to keep your body guessing 
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Nov 2006
1:49pm, 23 Nov 2006
0 posts
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Keefy Beefy
I must admit to being sceptical about the whole 'no weight/body/weight' thing but am coming round to the idea and definitely willing to give it a chance. It's... just... not... manly... enough!!! :o) Sounds like I'm on the right track then - just need to learn the variations. Cheers Kaite. |
Nov 2006
3:52pm, 23 Nov 2006
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360°
Interesting stuff on the leg exercises. I've never done any since I started running. I've played a bit with core strength, but nothing for the legs. Maybe I should start. I've just re-jigged HH's Advanced II schedule and have squeezed in 5 runs over 20 miles; 3 of those 5 are 22/23 miles, so hopefully that will help solve my previous problems with tiring in the race. |
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Nov 2006
4:45pm, 23 Nov 2006
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B Rubble
Just found the more detailed MG training plans: 209events.com
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Nov 2006
9:19am, 26 Nov 2006
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I was going through some old RW mags this morning and there was an article which was going on about "junk mileage". Is there such a thing? Due largely due "family constraints" I don't get to do many "slow long runs" as I would like (though I don't seem to have a problem running 1.5-2hrs) and most of my runs will be 5 to 10miles at about 70% of max h/r. I don't see these as "junk miles" - firstly I enjoy them (running can sometimes be an escape from me!!) and secondly I see them as, over winter, more miles in the legs (something I was told in my cycling days!). |
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Nov 2006
12:51pm, 26 Nov 2006
0 posts
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KinkyS
I don't believe in 'junk miles' - they're all hay in the bank as far as I'm concerned. I think of them as recovery miles or base training. Every mile you run teaches your body to get that little bit more used to running and turns it into a more efficient, stronger and better runner ie a faster runner in the long term. I wouldn't worry about training lots of slow miles, it's training lots of quick miles that'll do you harm.
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