38 replies to this topic

[peterunner]

What are everyone's plans for this week?

Longest run and when?

Any speedwork?

Days off?

Fuelling up tips?

Saturday rituals if any?

What about Sunday morning plan, time to get up, eating etc?

[GrizzlyBear]

Hi Peterunner

I try and keep the week as normal as possible.

Run the same time courses at the same time. Just that the distance & speed come down.

I am about to go out for an easy 13km run with some friends - more social than anything!

Rest of the week will be

Monday - 13km 5:30 pace
Tuesday - 5km 6min pace
Wednesday - 13km 5:40 pace
Thursday & Friday - maybe 5km but prob 6:30 pace
Saturday - rest & drop my drinks off at the G
Sunday - 42km at 5:15 pace hopefully!!!

I generally have 1 day off on the weekend so will try and keep that going.

I have a massage booked for this week to freshen my legs up.

As for Saturday, do ferrying the kids around to sport count as a ritual? Then relax in the afternoon and watch the Great Escape on DVD.

Sunday I'll aim to be at the G early - prob around 5:30 ish. Chat to some of the volunteers I know and basically get the feel of the place & talk to other runners.

Breakfast is bread & jam. Morning tea is 4 gels!!

I try & eat & drink more each day but to be honest I struggle until the end of the week.

Almost there now - can't wait!

See you at the start

Dave

[DontStop]

peterunner, on Oct 2 2010, 06:51 AM, said:

Longest run and when?
16 - 18 k tomorrow. Usual long run pace (start out at 5.00 finish at 4.20-4.30)

Any speedwork?
About 4k on Wednesday at Mara pace (4.05 or thereabouts)

Days off?
Monday and Friday.

Fuelling up tips?
10 grams of carbs per kilo of bodyweight on Thursday Friday Saturday.

Saturday rituals if any?

What about Sunday morning plan, time to get up, eating etc?

[Marslando]

According to my training plan the week before the marathon is a very light week.  On Tuesday I'm going for a light interval session with an easy 8km run on Thursday.  This is of course followed by a 42.2km long run on Sunday which hopefully shouldnt last any longer than 3.09.59.  

I am flying in from Brisbane on Saturday morning and will hopefully be nice and full from all the muffins and pasta consumed from the previous few days.  On the morning i will have a couple fo pieces of honey on toast and probably a sports drink of some sort.  As a Brisbane boy i will no doubt be shivering at the single digit morning when I arive at about 5.30 to take my place amongst the 3.10ers.

Getting really excited and can't wait get down there.

[OslerBoy]

What are everyone's plans for this week?

> Fly from Brisbane to Melbourne on Friday evening.

Longest run and when?

> 18k Sunday morning at long run pace with speed up at end

Any speedwork?

> No. (did 10 yassos Wednesday just gone and 6k race Sat morning)

Days off?

> probably Mon, Thu, Sat

Fuelling up tips?

> Forget the hassle of special drinks, carry one more gel than you need (in case you drop one) in RaceReady shorts (available in USA, thanks for that Tuttle).

Saturday rituals if any?

> shopping

What about Sunday morning plan, time to get up, eating etc?

> 4am fruit bread and coffee. Reminder to self - don't eat too much

[essaytee]

A few runs this week but all will be at marathon pace, must get the body use to the rhythm.

[shark]

Only planning modest running to keep the legs moving and give me no chance of injury.  

Yesterday 14km at race pace is final "long" run.

No speed.

Plenty of days off - probably only run 3 days - Saturday is a stroll and coffee early - keep off the feet all afternoon, early to bed.

Fuel up all week - lots of low GI food.  Hydration plan Friday and Saturday.

Sunday - early big breakfast.  Special hydration pre-run.  Drink early, drink often.  Jam sandwich mid run, maybe a couple of gels, snakes, plenty of electrolyte.  Get to the G at 6am.

Hopefully stay out of the tent post run.

I love this run - am excited and looking forward.

s

[Runadict]

Early to bed and early rise all week to ensure body is used to it, so no shocks on Sunday morning and all necessary bodily functions occur without drama.

Daily fix of 'Cool Runnings' before bed to minimise running withdrawal symptons.

6km runs on Mon, Wed and Thurs at marathon pace (4.30)

Easy gym workout Tuesday (no cardio, no legs)

Massage on Wednesday.

No extra fuel before Saturday, but carbs all day Saturday, then early to bed (8pm).

Banana and cup of tea on Sunday morning, followed by 42.195 kms in 3:10

[cjr]

Longest run and when? 13km today - last run before Sunday, give my injured hip some rest

Any speedwork? no

Days off? M, T, W, T, F, S

Fuelling up tips? Eat carefully during the week, don't put on any weight, maybe even lose a bit, gorge Fri and Sat

Saturday rituals if any? whatever the kids let me do! hopefully they may even let me sleep through the night

What about Sunday morning plan, time to get up, eating etc? alarm set for 4:30, resist temptation to go back to sleep ("what the hell am I doing this for"), 2 strong coffees, toast with jam and peanut butter...try to make it on time this year!

[BIGKEV]

peterunner, on Oct 2 2010, 04:51 AM, said:

What are everyone's plans for this week?

Longest run and when?

Any speedwork?

Days off?

Fuelling up tips?

Saturday rituals if any?

What about Sunday morning plan, time to get up, eating etc?

Longest Run 10k
Speedwork No
Days off Tuesday, Thursday onwards....
Fuelling up : carbo load Thursday onwards
Sat Rituals...carbo loading
Sunday morning..big breakfast, couple of gels and elecrolyte drink..then maybe some more food....up a couple of hours before the start

I love tapering and embrace it....! Two 10k runs this week (mon/wed) ..apart from that enjoy not having to run..

Remember all ..IT IS IMPOSSIBLE TO DO TOO LITTLE A WEEK BEFORE A MARATHON ONLY TOO MUCH !

keep running (but not in the last week before a marathon) bk

[adriann]

Longest run and when?
I had my last semi long run last Tuesday (20 km) this will i will only be doing a series of 5 km runs to keep the legs going

Any speedwork? No

Days off? Monday, Wednesday, Friday, Saturday

Fuelling up tips? No

Saturday rituals if any? Relax!

What about Sunday morning plan, time to get up, eating etc? Probably get up at around 5am, have a small banana and a shower, wake up and line up!

[moby]

What are everyone's plans for this week?
Mon – 5km easy
Tue – 9km easy
Wed – 13km with 3km @ MP
Thu – Off
Fri – 8km easy
Sat -5km easy

Longest run and when?
Wed as above

Any speedwork?
No, just a few strides at the end of Wed run.

Days off?
Thursday

Fuelling up tips?
Drink a lot to hydrate from Friday onwards. All I do food wise is eat pasta for lunch and dinner on Sat, so same amount of fuel but predominantly carbs.  I seriously think that carbo loading is massively overrated for anyone running longer that 2:30 because what you do nutrition wise during the run is infinitely more important than anything you do in the days before.  People spend way too much time worrying about tapering and carbo loading (and then don’t do it properly anyway) for the amount of value it provides.

Saturday rituals if any?
I always do an easy 5km jog on the Saturday before a race. It is basically active stretching.  Given I usually run 6 days a week I feel so much better on race day if I have stuck to my routine and run the day before.  I always find that I feel a bit stiff and slow to get moving after a day off running.

What about Sunday morning plan, time to get up, eating etc?
Up at about 4:45am for breakfast which is 5 weetbix, toast with honey and 2 double espressos.  Start drinking water.  Then, as I live 2km from the MCG I jog there to warm up.  I plan to get to the start line early this year as my last marathon (Melb 2008) I got stuck way back in the crowd and my first km was 50secs slower than goal pace which stressed me out no end.

[maryclaire]

adriann, on Oct 4 2010, 09:02 AM, said:

I had my last semi long run last Tuesday (20 km)

remember when 20km was the long run???? Funny how perspectives change....

Edited by maryclaire, 04 October 2010 - 09:06 AM.

[Unlikelyrunner]

What are everyone's plans for this week? Work for 4 days then fly to Melbourne Friday AM, Claulfield races Sat, Marathon Sunday I believe.

Longest run and when?  8km of light speed work Tue AM (its the routine)

Any speedwork? See above

Days off? Yep, Mon, Wed, Fri

Fuelling up tips? Thur & Fri hi carbs at 125% of normal food intake.  Sat hi carbs and standard intake. During the race I'll take a gel every 45mins (so will need 4 of them along the route)

Saturday rituals if any? Back plenty of winners

What about Sunday morning plan, time to get up, eating etc? up about 4:15, 2 slices of vegemite toast and a tea.  drinks, snakes, and a couple of gels.  Then run, and run well

Edited by Unlikelyrunner, 04 October 2010 - 12:39 PM.

[Spectre]

maryclaire, on Oct 4 2010, 10:00 AM, said:

remember when 20km was the long run???? Funny how perspectives change....

Tell me about it MC. I did a slow 21 yesterday, the last "longish" run before MM.


What are everyone's plans for this week?
Tuesday: slow 6-8
Thursday: very slow 4-5
Saturday: very slow 2

Longest run and when?
As above, Tuesday

Any speedwork?
Definitely not

Days off?
Today, Wednesday and Friday. The Thurs and Sat runs are just to keep the muscles flexible.
By Sunday morning I'll be like a bull at a gate.

Fuelling up tips?
Nothing much different to normal. No seafood or salads from Friday onwards. Pasta and bread for lunch and dinner Saturday.
4 bottles of my own concoction of sports drink in the personal refreshments on the run.

Saturday rituals if any?
Just the gentle slow run to stretch.

What about Sunday morning plan, time to get up, eating etc?
Awake at 0430hrs. Drink a litre of water while a huge serve of porridge is cooking. 2 cups of coffee. Eat porridge with strawberries and/or banana. Walk or very gentle jog to the MCG.

[Philthy]

What are everyone's plans for this week?
Thursday: mara pace 5-10


Longest run and when?
Sat only did 10 due to achillies soreness.

Any speedwork?
No, haven;t done any in training apart form basketball once a week.

Days off?
All except Thursday.

Fuelling up tips?
Spag bol on sat for dinner. Bread and bananas on Sunday morning.

Saturday rituals if any?
As above, generally take it easy. My first marathon though so no rituals really.

What about Sunday morning plan, time to get up, eating etc?
Up at 5. Banana and bread for brekky. Drink some water and gatorade on the way to the G. Drink as much as feel comfortable.

I am hoping you all may be able to give me some advice. Over the last few weeks I have been getting some soreness in my achillies on long runs - mind you I rarely train mid-week so long runs are often my only runs - but it goes away not long after I warm up. It was a fair bit worse on sat though and whilst it got better as I went, I could still feel it, so only ran 10k. It is also a bit sore in the morning but gets better once I walk around bit. Has anyone else had this and have any good ideas for management ? Is it worth seeing a physio before MM on Sunday ? At the moment I am thinking I will ice it up this week and maybe just do 5-10k on Thursday and I do like to have a mid-week run before an event.

Cheers

[Unlikelyrunner]

Philthy,

I had a similar complaint until I fixed it through treatment, new shoes, and heel inserts.  It was linked to calf problems and my running stride.  I did the Gold Coast Marathon during the height of the pain/problems and I found that it hurt for the 1st 10kms, went away for the next 20-odd and by the time it resurfaced again my whole body hurt so it disnt really matter!

I find that very deep & slow calf raises on the stairs really released the achilles tightness somehwat and it helped enormously in controlling the pain and inflamation.

[geoffa]

Monday 8km easy
Tuesday off
Wed 6km easy, gentle stretching
Thurs off
Fri gentle jog a few k's to get the plane flight out of my legs
Sat jog a few k's carbo load, but not XSive
Sun up early, honey sandwich and GU chews

I'll eat less this week, plenty of fibre Thursday to empty out the bowel before Sunday, lots of fluids. Earplugs Friday to Sunday as I suspect I will be in close proximity to BigKev.

Philthy - stretch your Achilles after Thursday run, then ice,ice,ice

[RunningM]

What are everyone's plans for this week?

Longest run and when?
Did my last "long which isn't long" run this morning of 10km - short and sharp

Any speedwork?
I will run 5km Tuesday and Thursday - some speed work in there if all feels good

Days off?
Wed, Fri and Sat

Fuelling up tips?
Lots of water all week and just my usual diet

Saturday rituals if any?
Just stay in normal routine with the kids etc Get my mind focussed and don't let the doubts creep in (this is tough)

What about Sunday morning plan, time to get up, eating etc?
Get up around 5am, eat banana, toast with honey, coffee and then a light 42km run around Melbourne on a cold windless morning It is free to dream!

[virtualkerri]

Beetroot diet anyone?

http://www.smh.com.a...1004-163cf.html

[DontStop]

Philthy, on Oct 4 2010, 01:35 PM, said:

I am hoping you all may be able to give me some advice. Over the last few weeks I have been getting some soreness in my achillies on long runs - mind you I rarely train mid-week so long runs are often my only runs - but it goes away not long after I warm up.
Cheers

Had that for about 3 months earlier this year. Classic achilles tendonitis symptoms: hobble like a 90yo man when getting out of bed... sore for the first couple of kms until warm... but after that not too bad.

I found the worst thing you can do is ice an achilles. Didn't help mine at all, and I reckon it made it worse. Didn't do any physio. Tried strengthening work (calf raises) and it hurt even more.

All I did was scrap interval work for a while, and they eventually got better and better.

If they're feeling ok once you're warmed up, I wouldn't worry too much and I certainly wouldn't go seeking any new treatments before the marathon.

[Phanta]

What are everyone's plans for this week?
Light run tonight, massage tomorrow. ABout 12k Wed night, then probably 5-6 on Friday. May do a couple Sat otherwise kick back and wait for Sunday.

Any speedwork?
Might do one or two light speed sessions - concerned I'm underprepared and the lungs aren't right, so tempting to stretch them out a bit.

Days off?
2-3

Saturday rituals if any?
First marathon - main plan is stay off the feet during the afternoon and hydrate!

What about Sunday morning plan, time to get up, eating etc?
Want to probably be there about 6ish to drop clothes at the G, settle down a bit, warm up etc. But knowing my joy in getting out of bed early, that probably translates to arriving about 6.30!

[Fish]

I'll be having all week off I think.  Unfortunately developed bad shin splints about a month and a half ago ago but kept pushing on until it got too painful over the last three weeks.  I even did my two 3 hour training runs with what felt like a broken leg, although it settles slightly after a few minutes into each run (but still hurts like hell!) but takes days to recover!.  Not happy Jan!.  I have been there before about 8 or so years ago and didn't think I'd ever end up with the dreaded shin splints again.  

So hopefully I will hit the start line on Sunday being able to walk without any pain....  

After a PB last year I was hoping to push for a sub 3 this year but will be happy with a 3:10 to 3:15 now.

[BigAl5000]

Going to put in some 5k runs at marathon pace.
Pray to the gods that I stay healthy and injury free for the next 6 days.
No speed work, just some laps of the pool instead.
Today is a day off, Thursday and Saturday also. But might hit the pool just to keep moving a little.
Try not to piss the wife off.
Eat like normal.
Wake up Sunday around 0400 to eat oats and drink coffee.
Hydrate like their is no tomorrow.

[TynoMite]

Saw my dietitian today for a last checkup and plan.
Carb up Friday/Sat only
No cream donuts in the carb plan

Sat night meal - Chicken teriyaki or similar - lots of carbs and a little easily digestible protien (chicken/fish or egg for me) & vege.
Race day brekky around 2 hrs before - 2 x toast with vegemite + milo bar + 600ml juice (I'm still a big-ish lad)

Try and drop the kids off at the pool pre race  

A couple of 5k runs this week is all.
Nervous anticipation building already . . . . . . . .

[Jonnoo]

Longest run and when? 16km relaxed run last Sunday.

Any speedwork? No

Days off? Monday, Wednesday, Friday  (Tuesday, Thursday - 6km easy pace)

Fuelling up tips? Carbo up on Thu night to Sat night.

Saturday rituals if any? Short run (3-4kms) at slow pace.  Stay off feet as much as possible.  Sat night - number on to running top, gels in to short pockets & lay the gear out neatly so no panicking on Sun morning

What about Sunday morning plan, time to get up, eating etc?   Up at around 4.30am, 3 slices of toast with honey, 2 bananas, gatorade.  Vaseline between toes & on groin, bandaids on nipples, gear on, read papers online and relax.  Head off around 5.30am to city, for 6am arrival, bit of stretching, find loo, drop off bag and hit the start line.

Edited by Jonnoo, 04 October 2010 - 06:31 PM.

[wombatoutofhell]

Longest run and when? 16km run last Sunday.

Any speedwork? No

Days off? Probably

Fuelling up tips? Eat drink and be merry-for tomorrow we diet!  I spoke to a dietician last week and she asked the same question.  I said my normal plan was to eat pasta the night before and have crumpets with honey for breakfast along wit a cappuccino.  A moments silence and then "what about during the run?".  "I have water" I replied.  "any gels?" she asked.  "I normally carry them but seldom eat them"  A long silence.  "We have alot of work to do".  I'm seeing her tomorrow.  From what I can gather I'm not eating right.

Saturday rituals if any? I'll be at work!  Then into Lygon St for the aforementioned pasta.  Then home to lay out my marathon kit.

What about Sunday morning plan, time to get up, eating etc? Marathon starts at 7 so I'll be there no later than 6.  I'll have the aforementioned cappuccino from one of the vendors that are sure to be there.  I'll talk bullshit with whoever will listen, visit the toilet 3 times and line up about 20 minutes before race start.  To do this I'll get up at about 4:30 and leave about 5ish.

[McKnickers]

wombatoutofhell, on Oct 4 2010, 08:55 PM, said:

Longest run and when? 16km run last Sunday.

Any speedwork? No

Days off? Probably

Fuelling up tips? Eat drink and be merry-for tomorrow we diet!  I spoke to a dietician last week and she asked the same question.  I said my normal plan was to eat pasta the night before and have crumpets with honey for breakfast along wit a cappuccino.  A moments silence and then "what about during the run?".  "I have water" I replied.  "any gels?" she asked.  "I normally carry them but seldom eat them"  A long silence.  "We have alot of work to do".  I'm seeing her tomorrow.  From what I can gather I'm not eating right.

Saturday rituals if any? I'll be at work!  Then into Lygon St for the aforementioned pasta.  Then home to lay out my marathon kit.

What about Sunday morning plan, time to get up, eating etc? Marathon starts at 7 so I'll be there no later than 6.  I'll have the aforementioned cappuccino from one of the vendors that are sure to be there.  I'll talk bullshit with whoever will listen, visit the toilet 3 times and line up about 20 minutes before race start.  To do this I'll get up at about 4:30 and leave about 5ish.

Interested in the dietician feedback...cos I eat similar and was wondering what's not quite right...

[TynoMite]

Pre race is probably good, but to maintain throughout the mara, you should be getting something into you other than water for fuel.

My plan has brekky of around 150 gm of carbs plus this during the race (Chomps = Gu Chomps, not the choc bar ):

 1st 10km: sports drink/water
 10-20km: 4 chomps (23 g of carbs) + water
 20-30km: 4 chomps + water
 30-42km: 4 chomps + sports drink
 Water/sports drink ad libitum through the aid stations

That said, you've survived 9 maras so far WOOH, you probably have a fair idea how your body will go, I'm not sure I'd change anything for this weekend if I was you.

[wombatoutofhell]

I can stomach gels fine-I just forget I have them usually.  I used 3 during Williamstown Marathon and they seemed to help.  That said I used 1 at Gold Coast and ran a PB.

[DiscoStu]

peterunner, on Oct 1 2010, 02:51 PM, said:

What are everyone's plans for this week?
Footballer's motto - take it one week at a time.
Longest run and when?
Saturday did 24km including a lap around the MCG (dodging the collingwood supporters)
Any speedwork?
Will do 10x1km reps Tuesday and 20x500m reps Thursday
Days off?
No
Fuelling up tips?
Pasta with red sauce  fri & sat night,
Saturday rituals if any?
Pray to Budha, and Jesus and Spongebob for a good race.
What about Sunday morning plan, time to get up, eating etc?
light meal Sunday morning. (toast with peanut butter).

[Kathymac]

Longest run and when?

Did 25kish last Friday. Will run 15km Tuesday morning

Any speedwork?

No. I'm allergic.

Days off?

Definitely Saturday. Maybe Wednesday

Fuelling up tips?

Spaghetti with meatballs (kangaroo) for mains. Low fat chocolate self saucing pudding for dessert.

Saturday rituals if any?

Haircut during the day. Pinning on the bib and laying out the race kit last thing before going to bed.

What about Sunday morning plan, time to get up, eating etc?

Up at 5ish or just before. Two low fat muffins before driving in.

[maryclaire]

wombatoutofhell, on Oct 4 2010, 09:21 PM, said:

I can stomach gels fine-I just forget I have them usually. I used 3 during Williamstown Marathon and they seemed to help. That said I used 1 at Gold Coast and ran a PB.

I think the rule for you is that there are no rules!

[fifafairplay]

This is my first marathon so everything is new. Really nervous...just keep reminding myself that ive done the prep and that I can do it.

Taper is taking a lot of discipline. Struggling not to run harder and faster but all the info ive got from here and elsewhere is that I should take it easy this week so that's what im trying to do.

I did 8km on Sunday and 10km yesterday both at race pace (5.10/km)...just looking to get that rhythm.

Today im resting, tomorrow a light swim to loosen the mussels, rest Thursday, perhaps a light (6 min/km) lap of albert park lake on Friday. Rest Saturday.  

I've carb loaded for other sports...so I'm just going to stick to that routine rather than risk changing it.

Been trying to adjust my sleep pattern. Proving difficult...I'm a uni student used to going to bed late and getting up late!

Sunday is consuming all my thoughts,  I just keep thinking "42.195".

Best of luck everyone.

Good luck everyone.

Edited by fifafairplay, 05 October 2010 - 03:27 PM.

[moby]

For anyone who is planning to carbo load and hasn’t seen the following information from the AIS website it is worth at least a read for information purposes.  I’m not suggesting it is the be-all and end-all on this subject but is certainly interesting.

The key points to take from it in my opinion are that you need to eat a lot of carbs, but not the type that are also relatively high in fat (cakes, creamy pasta etc).

The sample eating plan is 9g carb/kg of body weight for a 70kg athlete.  Now I happen to weigh 70kg and there is no way I will be eating that much.  I could probably get through that many calories eating ‘bad’ food but not the high quality stuff required.

I’ve seen recommendations that athletes training in excess of 7 hours a week should be aiming for about 7g/kg body weight of carbs all the time.  I must admit that I don’t get near that normally either.

http://www.ausport.g...hydrate_loading

[hezza]

AIS carb load quote 'Athletes commonly use carbohydrate loading as an excuse to eat everything and anything in sight'

Damn it - I've been found out!  

[Unlikelyrunner]

Sheez, I have been Carb loading for nearly 3 months now  

Seriously, I have picked up the carb intake today.  Massive bowl of porridge followed up by 5 pikelets with honey, some trail mix, and for lunch I have a double serving of pasta with napoletana sauce.  Will do similar tomorrow then scale back Saturday to normal food levels.

When preparing for my first marathon in the UK I spoke regularly my sports physion who I would consider to be 'almost' an elite athlete.  He was a sub 2:45 marathon runner and had completed the Hawaii Ironman several times, I believe well under 10hrs each time. I jokingly mentioned I could down an entire large pizza and plate of hot chips and he said it wouldnt be that bad an idea, just not the night before the race.  I thought that was quite interesting and contradictory to some of the opinions of others.  Each to their own I suppose.

[geoffa]

So, if optimum carbo loading helps improve your performance by 2-3%, that equates to about 3-5 minutes for a 3hour marathon. Sounds good to me!

[GrizzlyBear]

Unlikelyrunner, on Oct 7 2010, 12:29 PM, said:

Sheez, I have been Carb loading for nearly 3 months now  

And I've been tapering for that long as well

Dave