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sir sanders zingmore

Any Runners on SNA

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Just wondering if there are any runners out there. I have decided to do the classic 40-something thing and try for a marathon. I was hoping to get fit enough to do the Gold Coast in July but missed a few weeks training due to illness. I'm now aiming for Melbourne in October.

I'm slow though I'd be happy to break four hours

Not quite as interesting as the cycling thread - much less gear to talk about ;)

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Is swearing allowed on SNA? Running indeed sir!

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I run socially now. WHen I was younger, I ran everything from 1500 to the marathon competitively.

I run pretty slowly these days, for fitness and recreation, not to compete.

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Whatmore

a 4 hour marathon is not slow. Perhaps you are close to 40 and don't carry a lot of weight. I am a 2 hour 20 min half-marathon man, but I have 'issues'. I am happy with my lot, I just wish I could run a bit quicker and keep up with the pretty girls.

Don't presume too much if you have not been doing training last year - get lots of massage/compression gear/ice/magnesium tablets etc etc to manage your muscles. I understand now why footballers need a good pre-season, and preferably 3 or 4 pre-seasons to play well for a whole season.

Benje

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I'm doing half marathons in training at the moment in just under 2 hours so I think 4 hours for the full thing is possible.

The trick will be not to go out too fast

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a few years back my best half marathon time was 98mins - the previous year was 4:02 for the full to give you some idea.

critical thing for me was that I took carb supps on my long training runs (Gu) which in hindsight I should have minimised because it basically means you store less carbs on board

was on track for 3:45 then hit the wall seriously at around 34km and not funny from there

really really pay attention to carb storage/diet and doing the miles appropriately

best of luck

special feeling being a marathoner and within reach of almost anybody

cheers,

ALW

ps whatever you do don't go fast in the first 5kms - arteries aren't properly dilated and excess carbs are burnt which you will pay for later - bit like a cold car needing the choke or a valve amp warming up!!

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A half Marathon is a hell of an effort, l do a little running but would never consider something like that! Maybe we need a walking thread too, that is my preference. l aim for at least 5 days a week, 7km in an hour up and down some of the nasty hills around where l live. One day l will attempt to run up some of them but for now a fast paced walk will do..

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Mondie

I hate hills. I walk hills. I can pick a two degree slope after 90 minutes no problems. Especially if it is warm.

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Did city to bay last year in 48 mins, plan to smash that this year :-) can't believe someone beat me pushing a kid in a pram! So yes, quite a keen running, also running in the corporate cup this year.

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Just started running two months ago. Now I am doing around 7km, four times a week in around 32/33 minutes. I need to google a bit to work how to get past the 7km stage without fatigue setting in.

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Just started running two months ago. Now I am doing around 7km, four times a week in around 32/33 minutes. I need to google a bit to work how to get past the 7km stage without fatigue setting in.

I have been following the Gold Coast Marathon training guide

http://www.goldcoastmarathon.com.au/default.asp?PageID=19200

There is one for a 10k run which might be worth having a look at

BTW 7km in 32 mins is pretty quick (by my standards anyway), just try to slow down a bit for longer runs, it might be as simple as that

Edited by Whatmore

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Thanks Whatmore,

I do need to leard how to pace myself better and not just have 1 speed. I am hoping to do a triathlon in summer, swimming 1500 to 2km twice a week. I love smashing a good swim and its easy on the body.

The training guide looks good, ill get something out of it for sure. Good luck with the marathon, how long have you been running for?

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I ran once. Just made the bus before it left. Never again.

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I have been running as main form of exercise for 6 odd years now. Love getting the fresh air, the quiet time to reflect and time effective way of keeping fit (now I have two kids).

I have done two half in 1:45ish and 2 fulls in 4:48ish. I could fit in the two hour long runs, but stepping the training up to the marathon level so I could maintain race pace for the full distance was more tricky.

To run the distance you have to be pretty critical around your pace, eating your gels and taking in fluids. They reckon the body has enough natural energy stores for 35km the remainder is mind over matter.

Not sure if you know there is also a half/full marathon in Sydney in September as well. Good luck with the challenge, it is a great feeling cross the finishing line to the cheers of the crowd.

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Just started running two months ago. Now I am doing around 7km, four times a week in around 32/33 minutes. I need to google a bit to work how to get past the 7km stage without fatigue setting in.

pretty impressive

increasing distance is relatively easy - use the +10-15% rule i.e. 1 run during the week should be your long run and the following day a rest day and the following day a slowish recovery run and then a few runs mixing it up with pace, intermediate distance and hills etc.. The next week increase your one long run by 10-15% i.e. 7km this week, 8km next etc. Run your long run a little slower than comfortable pace until you get the feel of things.

that's my experience FWIW and followed by lots of serious runners I know.

ALW

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Ok, i will work out a program based on the above. Thanks ALW

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Ok, i will work out a program based on the above. Thanks ALW

for many there are a few plateaus such as 10-12kms and 16kms - your body (feet and joints etc) need to adjust to the increased load.

over 10-12kms you should start to carbo load (pasta, rice etc, not the carbs from booze!!) for a few days prior to your long run

every now and then it doesn't hurt to do a shorter long run - you basically shouldn't loose distance stamina for 2-3 weeks, so even injury shouldn't have too much effect on build-up - regular massages and stretching also.

hope it goes well for you

ALW

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3G

a longer stride helps with speed, but it also causes more stress on joints, tendonds and muscles. If you get caught on a run with an ache developing somewhere, and you have to keep going to get back to where you started, shortening your stride will reduce the damage.

Hope you don't need this tip.

Benje

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After many years of running, my advice (some controversial) is as follows;

1.) Stretching before and after a run will make no difference at all to your chances of injury or otherwise benefit you. Starting gently is a good idea. It feels nice too.

2.) Don't worry about stride length, if you don't think about it, your stride will be the length it ought to be.

3.) If you are interested in form (style) when running, and you feel you are struggling, concentrate on the balls of your feet. Just be aware of them and what they are doing.

4.) Be aware of your breathing, if you are struggling.

5.) If you want to improve your pace and power, do some interval training, preferably in a park up a hill. Aiming for about 70-90 seconds in length. At the end of each interval, run very gently down the hill again, then do the next one. You are aiming to do about 8-10 of these.

6.) If tackling a significant distance in a race, you need to do a significant amount of distance training, including one very long run each week (a couple of hours at least, ideally).

7.) Don't push yourself to hard on longer runs when training.

This approach paid dividends when I was younger. Now I just amble around the place aimiably, not trying to be faster than anyone.

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I would just add one caveat to Orpheus's advice, stretching consistently is very important, at least it has been for me.

I think Deek was also against stretching cold before a run and suggested it did more harm than good - IIRC his beef was stretching cold muscle tissue and undertook stretching after warming up for a few kms.

ALW

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I would just add one caveat to Orpheus's advice, stretching consistently is very important, at least it has been for me.

I think Deek was also against stretching cold before a run and suggested it did more harm than good - IIRC his beef was stretching cold muscle tissue and undertook stretching after warming up for a few kms.

ALW

Did you suffer injuries before you started a stretching regime?

I've never engaged in stretching, and the only injury I can remember from running was shin splints when I was a teenager, and that was because, like most teenagers, I was fairly cavalier and used to run very fast down hills.

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Did you suffer injuries before you started a stretching regime?

I've never engaged in stretching, and the only injury I can remember from running was shin splints when I was a teenager, and that was because, like most teenagers, I was fairly cavalier and used to run very fast down hills.

IME you are a rarity - good genes?

Thank you for asking - yes, I suffered various minor injuries, but the most annoying was aching ITB's, a common runner's ailment.

Only stretching could solve my ITB issues - if anybody out there suffers from this I'm happy to share my experiences FWIW.

Wish I could be like you in the stretching dept because I dislike stretching.

ALW

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Guest yamaha_man
I ran once. Just made the bus before it left. Never again.

That's what i'm talking about!

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Hi, I started running in Feb last year and have been very consistant since. Happy to say that it was the reason for me losing around 20Kg and am now (33 years old) fitter than I ever have been. I have done a few 10km events and did my first Run For the Kids this year in a good time for me 1:07 (It was a goal when I started running last year to complete the Run For the Kids). Now I have signed up for my first half-marathon in October (Melb.Marathon) and hope to do it in under 1:45, as long as I keep training and slowly increase my long runs I'm confident I can do it.

I am now particularly interested in trying some 'lesser' running shows like the NB Minimus and Saucony Kinvara, my Brooks GTS are starting too feel a little 'brick' like now.

Anyway thats enough about me....happy running!

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Good on you, Mr Gadget. It's addictive, isn't it?

As for shoes, I've found that the main thing is that they have to be the right shape for your feet, ie, they have to fit properly. All of the various features are not important, and you don't need top of the range.

I've always bought New Balance, just because they seem to suit my feet. The 1061s I have had for several years (along with various others) seem to be fine.

These days, they last a long, long time.

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