4 replies to this topic

[Darpy]

apologies if these have been asked before, i did a bit of a trawl and it all seemed overwhelming. I am hoping for some basic advice.

I began running December 20 2008 having only ever walked before. Now my regime looks like this:

day - distance
1 - 7km
2 - 7km
3 - rest
4 - 7km
5 - 7km
6 - rest
7 - 13km
8 - 7km
9- rest
and then repeat (the 7km is home from work, the 13km i increase by 3-5km every 2-3 weeks)

my time for some strange reason is faster for the longer distance, 5 1/2min per km, compared to 6 1/2 for the shorter distance. I think I go better when I am more warmed up.

My goal is to run the GC1/2mn in July with a warm up run of the 14km RFK in April.

questions:
1. GC1/2 is on July 5th, would it be too much to also do the runtotheG 10km the weekend before? I am paranoid that I will be derailed by the flu (i get it 4-5x per year) and I dont want to overdo it a week before having prepared for so long.
2. I find that I tire around the 10-12km mark and think i need some energy for the rest of my runs. Can anyone recommend something to me? I know there is this gel stuff, but I am a total noob and all I want is to get through my sunday run and the 1/2 without cramps and with the required energy (i eat breakfast 45mins before i run).
3. in the actual 1/2 marathon race, are we allowed to get things from spectators? i.e. could i have family stand in the crowd at the half way mark to pass me my energy? or do I have to lug it the whole way?

At this stage, having been (and still partially am) overweight and lazy, my main goal is to finish, time is a distant second. I know 100% in my mind that I can do it and that 10km tiredness i am sure is a physical barrier rather than a mental, as I want to keep running.

thanks in advance.

Edited by Darpy, 18 January 2009 - 10:52 AM.

[rummickrun]

Darpy,

A couple of points:

1. The plan is good, regular running and getting the k's logged will ensure successful completion of the half. Just remember to throw variation in (fartleks, hills etc) and get your rest.
2. Work with the R4TK in the short term focus as a race, and re-assess your training and specific goals for the GC1/2 based on how you go in R4TK.
3. To stop the cramps stretch heaps and start slow. For my long runs, my goal is endurance so I'll stretch first and then run the first 2k slow as a warm up - and my overall pace isn't that quick.
4. Gels are great for energy, as are drinks. In races drinks aren't a problem, but unless you run past water fountains, you might want to get a belt. Take the gels as suggested on the packs usually, 15min before, and then after 90min, every 45 min. In the races you can get your 'team' to pass them to you.
5. Having basically gone from your base, my recommendation is to compete as much as possible - even if it only as a training run. The thrill of competing and the experience gained is great, and you always learn from your performance.

Best of luck.

[mgi11a]

Darpy, on Jan 18 2009, 10:52 AM, said:

apologies if these have been asked before, i did a bit of a trawl and it all seemed overwhelming. I am hoping for some basic advice.

I began running December 20 2008 having only ever walked before. Now my regime looks like this:

day - distance
1 - 7km
2 - 7km
3 - rest
4 - 7km
5 - 7km
6 - rest
7 - 13km
8 - 7km
9- rest
and then repeat (the 7km is home from work, the 13km i increase by 3-5km every 2-3 weeks)

my time for some strange reason is faster for the longer distance, 5 1/2min per km, compared to 6 1/2 for the shorter distance. I think I go better when I am more warmed up.

My goal is to run the GC1/2mn in July with a warm up run of the 14km RFK in April.

questions:
1. GC1/2 is on July 5th, would it be too much to also do the runtotheG 10km the weekend before? I am paranoid that I will be derailed by the flu (i get it 4-5x per year) and I dont want to overdo it a week before having prepared for so long.
2. I find that I tire around the 10-12km mark and think i need some energy for the rest of my runs. Can anyone recommend something to me? I know there is this gel stuff, but I am a total noob and all I want is to get through my sunday run and the 1/2 without cramps and with the required energy (i eat breakfast 45mins before i run).
3. in the actual 1/2 marathon race, are we allowed to get things from spectators? i.e. could i have family stand in the crowd at the half way mark to pass me my energy? or do I have to lug it the whole way?

At this stage, having been (and still partially am) overweight and lazy, my main goal is to finish, time is a distant second. I know 100% in my mind that I can do it and that 10km tiredness i am sure is a physical barrier rather than a mental, as I want to keep running.

thanks in advance.

Hi Darpy and welcome to CR,

In answer to your ?

Running a 10km the week before won't be a problem if you have prepared well for the 1/2, the only thing will be what pace you run it, at that stage you will be in your taper so I probably wouldn't do a hard 10km a week out.

I think the tiredness you are feeling is probably lack of fitness, keep going with what you are doing and you will find that will improve. As far as the gels go I don't believe they will do you much good on a 13km training run, if you are eating the right food you will have enough energy reserves to get you through a run of that distance at the pace you are running, stay well hydrated and you will be fine.

Carrying a few gels during a race isnt that big a deal, there are plenty of good ideas here
http://www.coolrunning.com.au/forums/index...&pid=246297

Hope this helps some

Cheers

mgilla

[walker1st]

I will be only sketchy here without going to details and why's etc.

It seems that You lack aerobic conditioning and with it the ability use fat for running.
as Your training runs seems to be the kind of flat out sessions, You run 100% on sugar and with nonexistent fat metabolism You are done after 10-12 kms.
If You wanna keep it this way it is Yoyur choice, but You will not likely get rid of too much bodyweight
with this regime and in longer races once You start in bonked state eating simple sugars, You will have to keep taking them every 15 minutes or so till the end, to avoid insuline koma (hitting the wall)

Most of runners here at least do their long run significantly slower (not slow enough) to get at least some partial stimulus for engaging their fat metabolism while running, so could last longer than 12 km in races.

read everything here :

http://www.runningah...s/LOWHRTR/Forum


good luck

[Peterhorse]

HI Darpy and welcome to CR

I see you joined on Christmas Day - keen!

to add to the previous points, i reckon if you just build your weekly volume over the next 3 months so that you are doing 50-70k a week with a long run of 2hrs'ish, you'll be fine. go with the 10% rule though to avoid injury, especially since you just start. no mor ethan a 10% increase in vthe length or pace of your runs on a week to week basis.

Also, you program is fine but it has a samenss about it. you are not interested in times you say so not a big deal, but just so you know, if you only run at the same pace and sale actual distance day in day out, you will settle into a pattern with your running that is a bit mediocre. improvement comes by having a mix of easy (longer) and hard (fast, shorter) sessions. but plenty of time to get inot that later. you could worry about that with about 6-8 weeks to go actually. for now, build the base and get fitter to cope with those longer distances

have fun!

cheers

PH