Running

Sparky do you feel more confident going into the second one now knowing what it's like to cover the distance?

I think that's a big part of the mental battle in moving up a distance, even if it's tough sometimes it can just be a case of finally knowing what it actually feels like.

I would obviously cede to knightlancers experiences on these matters ahead of my non-existent ones but from what I've read on running marathons back to back, you should be carb'ing up all through this week to help replenish your energy stores not just waiting until saturday as you generally need to build it up more like a trickle charger than a quick boost at the end, as it dips every time you sleep so you need to replace what you already lost but also replace what you lose bit by bit each night with a big intake the day before to make sure you're at full capacity come race day. I can imagine you'd be in for a world of hurt if you set out with a low energy store from the start.

Am sure you'll smash it though sparky. Well done.

as for me, I can't find a full knee support sleeve that looks comfortable enough to run in so I opted to go with one like pifko offered to lend me to see if it offered any benefit as it's fairly minimal and less likely to chafe and went out for a 5 miler with it last night. almost immediately I could feel a little discomfort in my knee still and I spent the first two miles basically running through my head how much the marathon is going to hurt and how the last 2 weeks has ruined my running abilities, then I picked up a stitch and was generally feeling like my legs were made of lead. fuck this shit.

then suddenly after the second mile my legs loosened up, i ran through the stitch, the discomfort in my knee dialled itself back to about 3/10 (it's there but it's not intefereing with anything) and I opened the throttle a little bit and did a couple of miles at faster than race pace and felt pretty good.

then while I was running uphill on one of my most regularly trodden routes from training going faster than my race pace when it hit me, I'm nearly done, just a couple more days and I've reached my goal and I was overwhelmed with a massive sense of achievement, I think as I've run that path so many times in training all the time thinking of this far off goal and all of a sudden here it is right in front of me and no matter what happens on sunday I got myself this far and I'm in what is at least comparable level of running fitness to my peak level in 2010. which was the reason I signed up for the ballot in the first place.

I'm still massively worried about an injury putting paid to my plans but other than that I think I'm now nice and zen about the whole thing and whatever happens happens.

still want to get in under 4 hours though...

This is anecdotal at best, but I've found repeatedly that running with a knee support has caused more pain and damage than when just running without it during my many knee pains...

it's only for this week, I have a strengthening regime from the physio to help resolve the issue, it's more just to support the injury through the marathon and I made sure it's a support that is easy to remove mid-race should I decide it's not helping. it definitely seemed be keeping things at bay just slightly during my run yesterday.

Bad advice alert

Bang in a load of ibuprofen at the start line and you'll be fine...

http://bjsm.bmj.com/content/46/8/570.short?rss=1

http://excedrin.media.mit.edu/wp-content/uploads/sites/3/2013/07/elliotsawickiherr_ICORR_2013_kneerunexo.pdf

Make for some interesting reading. They neither suggest benefits or negatives, nor actually much change. The second one is just cool.

I'd try running without it, and see what that feels like.

Side note: anyone want to run this with me?
http://kcac.co.uk/yorkshireman/
Looks like fun.

75p for a map... out.

http://bjsm.bmj.com/content/46/8/570.short?rss=1

http://excedrin.media.mit.edu/wp-content/uploads/sites/3/2013/07/elliotsawickiherr_ICORR_2013_kneerunexo.pdf

Make for some interesting reading. They neither suggest benefits or negatives, nor actually much change. The second one is just cool.

I'd try running without it, and see what that feels like.

running without it basically the discomfort ramps up steadily until I have to slow down. the discomfort is in the mcl and is apparently a result of tightness in the itb/quads/hamstring pulling the patella to the outside putting strain on the mcl side as I tire. the support is just to try and take some of the pressure off the mcl

after the marathon I'll continue the strengthening and give myself a rest from running and hopefully it'll sort itself out.

I would obviously cede to knightlancers experiences on these matters ahead of my non-existent ones but from what I've read on running marathons back to back, you should be carb'ing up all through this week to help replenish your energy stores not just waiting until saturday

You don't wanna do that - I have serious form for being carried off courses in ambulances due to hypoglycemia. A particular high point involved trying to convince the medics at Forestman I was ok to keep going while in convulsions on the ground puking on their shoes. Only now do I see the weakness in my argument.

The guys who do best at multi-day ultra events are those whose stomachs let them treat it like a moving picnic. Keep the pilot light burning.

Bad advice alert

Bang in a load of ibuprofen at the start line and you'll be fine...

And slap on some ibuprofen gel. Mmm, sticky, sticky, ibuprofen gel.

Bad advice alert

Bang in a load of ibuprofen at the start line and you'll be fine...

Much love for the Ibux.

Think I developed a bad habit when I realised I could play a Whole game of rugby while painfully injured providing I had 6 Ibuprofen. My ribs will never forgive me.

6 in one go?

6 in one go?

Not quite. The recommended dose of the ones I had was 2. I had muscle separation at the rib(s) which was agonising, even just jogging. So I took 4, then 2 more 20mins later. Played 80mins as hooker, got pissed, and woke up wishing I was dead.

Such an athlete.

Yes there are some silly people out there hb, their arguements include that the prescribed dosage has to be safe for a 40kg person so err massively on the side of caution so are not appropriate for bigger chaps...

A guy I train with trains with ibuprofen as well as he feels unable to push himself without knowing he's popped a few, which even he recognises is silly, but does it nonetheless...

I never feel like I'm getting any benefit when I take painkillers (tramadol and codeine do fuck all usually)

Not so long ago I hurt my back badly enough that my daily dose to get through a day was 1.2g in the morning, 1g at lunch, and 1g at dinner.
That's the max clinical dose acc. FDA guidelines. Toxicity profile is quite good for ibuprofen.

Plus sleeping on the floor, immobilised to try and support the muscle. And tonnes of rehab exercising.

I would not recommend anyone to do the same.
Stay on lower doses. And mix Paracetamol and Ibuprofen for a better painkilling effect.

I've been hording 75mg diclofenac sodium...

Yes there are some silly people out there ...

Guilty.

I did do a half Marathon With a twisted ankle while on 3. Could'nt imagine training on them though. I thought a big part of training was to teach yourself to suffer.

Tend to munch through handfuls of ibuprofen, brufen, diclofenac on silly distance multi-day events. General rule I use is to wind the dosage back once you start shitting blood. Not sure this is NICE approved guidance though.

I've been hording 75mg diclofenac sodium...

hmmmm. Happy leg pills.

hmmmm. Happy leg pills.

Firstly, good luck to those doing the marathon.

Secondly, a question. I have a two mile run coming up in six weeks, which may or may not be linked to a new job. I want to nail it, under ten minutes. Anybody got any training advice? I know how to go long and fairly fast- I've done 13 miles in 1:20 before- but short and very fast I have no idea. Haven't run in a couple of months, but generally fit and strong.

Thoughts at the moment are to do two longer runs a week- say eight miles, maybe ten, and one round of intervals up the steepest hill I can find. In three weeks make it one long run and two lots of intervals.

Firstly, good luck to those doing the marathon.

Secondly, a question. I have a two mile run coming up in six weeks, which may or may not be linked to a new job. I want to nail it, under ten minutes. Anybody got any training advice? I know how to go long and fairly fast- I've done 13 miles in 1:20 before- but short and very fast I have no idea. Haven't run in a couple of months, but generally fit and strong.

Thoughts at the moment are to do two longer runs a week- say eight miles, maybe ten, and one round of intervals up the steepest hill I can find. In three weeks make it one long run and two lots of intervals.

You're obviously fast. You just need to maintain a higher HR than you're used to for 10mins.

Run up a hill that really pushes Your HR. Do intervals of it.

Find a Nice fast mile stretch and do intervals of that to get used to the leg speed.

Combine the two over the two mile run.

Profit.

I wouldnt bother about the longer runs.

the jack daniels running calc gives your equivalent times of
http://www.runsmartproject.com/calculator/
[code]Race Time Pace/Mi Pace/Km
Marathon 02:47:11 06:23 03:58
Half marathon 01:20:00 06:06 03:48
15K 00:55:35 05:58 03:42
10K 00:36:11 05:49 03:37
5K 00:17:26 05:37 03:29
3Mi 00:16:48 05:36 03:29
2Mi 00:10:52 05:26 03:23
3K 00:10:04 05:24 03:21
1Mi 00:05:05 05:05 03:09
1500m 00:04:42 05:03 03:08[/code]

I'd ask on the letsrun.com forum the best way to knock 50sec off your already fast mile time as while their forum is full of abject cunts they are cunts who also train a lot and run fast so might be more knowledgeable in such matters

If you're decently fit for the half, that could work quite well in terms of a classic periodised middle distance plan.

Your existing fitness should count as the base aerobic phase (i.e. quality long runs, tempo sessions, longer rep interval sessions)

You need 2 or 3 weeks to transition to speed endurance anaerobic training.

Then the remainder do hard anaerobic training, one main fuck you up a bit session (4-5k of short reps at race pace or quicker with long recovery) and a second that's way down in volume but gets the feet moving quickly and varies the pace.

Look at Jack Daniels for specific suggestions.