The Sub 3:15 Marathon Thread
333 watchers
Aug 2017
2:27pm, 3 Aug 2017
2,474 posts
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larkim
Loving the new feature fetch has added on the race listings to link to the activity from the race outcomes. Rich pickings for reviewing how people's pacings have gone when they are names you don't recognise. Just trawling through a few years of Chester results to see if I can glean any intell about first half pacing errors or the impact of Sandy Lane on runners other than Baz!
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Aug 2017
3:04pm, 3 Aug 2017
317 posts
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Oscar the grouch
Oh yes, you can see exactly where my wheels fell of in Abingdon!! fetcheveryone.com/t-13090727 Thanks Curly and HappyG, interesting. I already do hill repeats and some fast work. Squats and lunges were a staple from my circuits days and probably no coincidence tat I have some faster times from ten without the mileage to back it up. I shall ponder this! |
Aug 2017
3:30pm, 3 Aug 2017
900 posts
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Crash Hamster
I too shall ponder, thanks! HappyG, physios are a bit like the doctor from Blackadder who always prescriubes 'A COURSE OF LEECHES' (though I think that's because the average person has a feeble arse and hams!) It's one of the things I AM DOING DIFFERENTLY (TM) this time. I didn't make a bad job of the running training or the weight loss last time, but I'm going to concentrate hard on core and refuelling after training this time and see if I can get more bang for my buck. Phase 1: exercise for an hour or so per day to get fit enough to train; long run of 9 miles by the end of August; shift 7lb by the same date. |
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Aug 2017
3:37pm, 3 Aug 2017
318 posts
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Oscar the grouch
Ooh - I appear to have lost my 'h' in the last post! CH - good luck. I think we are all a little guilty of topping the fuel up further than it went down! |
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Aug 2017
3:46pm, 3 Aug 2017
901 posts
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Crash Hamster
Oscar, I'm rubbish at fuelling after exercise, but very good at fuelling at other times! Trying very hard to get something down in the glycogen window to partially 'eat back' the calories I've burned, but trying to eat/drink less the rest of the time. Seems to be working ok so far; not much in the way of muscle soreness but 5lb down in 2 weeks, which is a great start! (this is where someone tells me the glycogen window has now been debunked and it's all a placebo effect!  )
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Aug 2017
4:48pm, 3 Aug 2017
4,648 posts
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chunkywizard
Larkim, here's my Chester run from last year fetcheveryone.com/t-13012187 Quite a good effort I thought, if a little slow. Interesting to see the heart rate rise towards the end as it got tough.
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Aug 2017
4:49pm, 3 Aug 2017
27,048 posts
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HappyG(rrr)
What's the glycogen window CH? I have a bit o protein after a hard gym or run session (pint of milk / milkshake and/or eggy dinner) and something sugary before and during (depending on duration) a hard session e.g. sugary "sports" drink. Glycogen is what your body converts sugar to in order to store it in muscles and around organs, isn't it. So I don't think you eat or drink glycogen, as such, do you? I may very well have that all wrong though! G
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Aug 2017
4:53pm, 3 Aug 2017
2,476 posts
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larkim
I think it's what P&D refer to in getting food into you within an hour of training. "Your body stores glycogen at a faster rate during the first hour after exercise...To speed up glycogen resynthesis take in about 1 gram of carbs per kilo of body weight in the first 15 minutes after the workout, and then a gram per kg of body weight during each of the following 3 hours" A bit self contradictory with the "first hour" vs "following 3 hours". |
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Aug 2017
4:57pm, 3 Aug 2017
2,477 posts
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larkim
@CW - yes, that's one of the ones I'd clicked through to - and one of the more consistently / evenly paced too if I might say so! Baz's race logs are also good examples, whereas I've seen some horrors in there! The classic "OK for 20 miles, add 2 mins / mile for the last six" etc.
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Aug 2017
4:58pm, 3 Aug 2017
3,096 posts
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Curly45
Happy - yes I think it would BUT as with sprinting you need to do it properly for that specific development e.g. form hills (short sharp explosive stuff concentrating on activating the glutes). I already ran a lot of hills, but mostly long stuff for XC training so I just default to that if I try and do hill work for glute development.
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