Yeah… I should have done at least 1 more gel… and probably have a larger breakfast… too
Agree… Unless you have a caffeine resistance… Which sadly (or fortunate) I do… (I have caffeine addiction - which cause headaches when I dont drink caffeine for a day)…
It is call, socially acceptable addiction.
There are multiple opinions on this… I was a heel striker, and I put effort and time and eventually changed to a front/under pronation. Is it better? No clue.
Problem with heel striking is that you put much more weight and can lead to injury long term. Plus most shoes, are not build to heel strike… specially super shoes.
The best way to see how you strike… look at the wear patter on you oldest RUNNING shoe (I have different wear patterns on walk shoes than running shoes)
I have had some of my best races when I showed up with trashed legs. I am starting to think that maybe I should try not tapering for goal races anymore.
Of course, it could be psychological because when I go to a “train through” race I have low expectations and therefore feel very relaxed.
Its a fine balance… if its your A race… you would probably do better on “rested” legs. This doesnt mean, 2 weeks of rest legs… but legs who are fresh for a wo…
If its a B race, or a race you dont care as much, running with tired legs works are a way to learn how to run hard on trashed legs, which is something you have to do on most marathons.
Regarding footstrike, I’m completely forefoot when on rough terrain because I need to be to not break my ankles when stepping on roots, rock, bog and tussock.
Wearing supershoes on tarmac I’ll often choose to heel strike because I can with that soft foam underfoot and it saves my calves.
Problem with this is, that you are probably missing out on most benefits of a super shoe. They are built with the idea that you will run on your toes. The shape and everything is with that in mind…
I forced myself to run on my toes, mainly because I am cheep and I was wearing my running shoes too quickly on the heels… that is no longer a problem.
Good point.
I do if im using them on the track, but I remember during my recent half marathon purposely planting my heels to give my calves a break.
I guess I need to train them more. They get a lot of use in the hills but road running is a tough little beastie isn’t it.
This morning we had good weather in FL: 55F, 5mph, 80% humidity (high, but the cooler temp made it feel better).
I was able to do 3x2k between 6:25 and 6:35 mpm and 5x400 @ 6:00mpm or less. It was though, but SIGNIFICANTLY better than Sunday… I didn’t feel like dying at the end
Completed a third lactate test. Results were both promising and confusing. I posted in the LT thread and thankfully someone shared their thoughts, and perspective, which I found to be helpful.
The promising piece is my HR and LT1 is tracking quite well.
LT1
December 139 BMP @ 7:53 min/mi
January 138 BMP @ 7:35 min/mi
March 139 BMP @ 7:03 min/mi
It was LT2 that I found a confusing (maybe a little disappointing, at the very least, not what I was expecting/hoping). But after reading some feedback and changing the lens in which I’m reading into the results I’m feeling much better.
3 weeks out from my first HM. Today was a 10K test and I completely faltered. I had a gel during my warm up which my body really really wanted to get rid of again. I do this all the the time by the way and never have this issue.
3.2k in, and after having suffered hard for at least one k, I jogged for the remaining 7k.
Awful experience and a great way to kill motivation, self-confidence and mood all at once.
I’ll now try to use the upcoming 3 weeks to build up gradually from zero again, with a focus on positivity - aka. Setting targets I know I can achieve pretty comfortably and then maybe overachieving a little.
Also, I really need to control my digestive system better. I feel like I easily get nervous before high stress runs and feel like throwing up and getting diarrhea all at the same time.
You’re not building from zero. You just need to move on mentally and take a couple of easy days to recover. I never think about yesterday or the week before on race day. It’s a new day. Go out and figure out what you are capable of that day.
If food is giving you enough problems to ruin your race, don’t eat 3-4 hours before your event. Have a breakfast early and leave yourself plenty of time to digest. Many runners do this.
I don’t mean zero, as in learning to walk but rather, my plan was built on too high speeds, and I think I need „degrowth“. Also, I was well rested. Had a Z2 90min ride yesterday, and nothing notable before that.
I wonder however how I stay on top of carbs. In cycling, I strive on carbs.
I really need to figure this stuff out, but with my HM starting at 9:30, there is no chance I’ll have more than 2 hours between breakfast and the run, and not be completely underslept.
One bad day shouldn’t make you question your entire training plan. You were running very well throughout your training. Nothing has changed other than one bad morning. Sometimes that happens and there is nothing you can do about it. It’s part of the reason I like to race often. It gives me many chances to get it right.
Sleep the night before makes no difference. Before my last half I slept 2 hours because I needed to be there at 6 am and it was 2 hours away from home. I rarely sleep more than 3-4 hours race day. In part because I need to have my breakfast 3-4 hours before the event.
Seriousply, just try running a race without a ton of carbs if you are worried about your stomach. Have a solid dinner and breakfast. Top off the glycogen stores. It will be plenty for a sub 2 hour effort. And even if you’re a little depleted at the end, it’s still better than to end up jogging because you have an upset GI tract.
2 weeks before my HM recently, I set out to do a progression run. It was awful. Best pace I managed was 4.15min/km and by halfway I was done and slogged home feeling utterly defeated.
Come race day I was cruising along at 3.38 with no problem at all.
Running is wierd. It’s not like cycling. You can’t fake it on a bad day.
Take heart. You’ve been showing excellent progress. Don’t put too much store in this race, you’re mainly there to learn. Take it for what it is and I’ll bet you get a very satisfactory result.
Wanted to see where my fitness was so took a little break from my marathon training plan and did a mini taper. Just took two rest days and felt pretty good on the morning of the race.
I’m still thinking of attempting a sub 3 hour marathon so thought the sensible thing to do for this half would be to stick to the 1:25:00 pacer and see how I felt.
Worked like a dream.
Accidentally dropped the pacers 5k from the end and finished with a 1:24:13.
Pleased with that. My previous PB on this course last year was 1:28:09 and I was pleased with how in control I felt for the majority of this 1:24:13 effort.
Hopefully I’ve done the volume to realise a sub 3 full?
I’d try if I was you but you will need a good day as you are borderline. Try and run as many 6:50 miles as you can but NO faster - the wheels may fall off but if they don’t then you will get a 2:59 and if you feel really good at 25 miles then up the pace a bit…don’t be tempted at 21 -22 miles - things can still go hideously wrong here!
I’ve got my first attempt at a 50 miler coming up in three weeks. I’m so excited! Have no idea how it’ll pan out; am not going to think about paces, just run and run and run along one of my favourite places.
