So..... running

[lostkat]

Originally Posted by petemc

Did the 15 miles I needed to without muscle issues. Yay. Average pace was 11:40 min / mile.

However, walking back home on my cool down I felt very odd. Pins and needles in my face and hands. Very tight stomach. Felt like I was going to feint. Couldn't catch my breath at all. Made it home only to throw up a fair bit. Stomach isn't tight now. Pins and needles still there. Breathing better.

It took me about 30 mins to catch my breath, which only occurred after throwing up. I also lost half a stone in water loss.

Had the pins n needles last week too after 13 miles. I'm going to follow a more relaxed training method that still gets me to 20 miles 3 weeks before the marathon. I think I maybe pushing myself too much.

Had that feeling after a race many a time. Always when I'd overdone it and never after a training run.

First question, did you take on any nourishment during your run? I'm talking gels, jelly babies, energy drinks etc.? You should be taking on fuel during the run if you're onto 15 milers. It's very important because come marathon day you will HAVE to take on fuel and if you don't have a strategy you'll be knackered. You need to start trying out gels, bars, energy sweets and seeing which agree with you and which don't. I also assume you have a bottle of water with you when you run. If not, why not?

I also think you're going too fast. IIRC you're aiming for around 5 hour marathon? That's 11:26 min miles. You need to be training SLOWER pace than that by approx 10-20%. So, you probably need to be aiming for 12:30+ min mile. I always found slowing myself down really hard because I have a natural long run pace, but I wasn't sure what time I was aiming for and I just made sure that I was at a slow, very comfortable pace. Also remember that walking is OK. If you need a break mid-run, just walk for a minute. Nothing wrong with that. It's time on your feet that counts

If you ever want a chat, just give me a shout!!

[petemc]

Originally Posted by lostkat

First question, did you take on any nourishment during your run? I'm talking gels, jelly babies, energy drinks etc.? You should be taking on fuel during the run if you're onto 15 milers. It's very important because come marathon day you will HAVE to take on fuel and if you don't have a strategy you'll be knackered. You need to start trying out gels, bars, energy sweets and seeing which agree with you and which don't. I also assume you have a bottle of water with you when you run. If not, why not?

Yup. I'm getting better at this now. I had 400ml of isotonic lucozade 2hrs 40mins before my run, then 100ml 1hr before. (Its meant to be 20 mins before but I was delayed getting out.) On the run I took a 500ml bottle of isotonic lucozade and had 100ml every 3 miles. I had 3 jelly babies every 45 minutes.

I do sweat a lot more than an average person imho. Maybe I need to take on more water? I lost half a stone due to water loss on that run. Dunno if that's above/below average.

I also think you're going too fast. IIRC you're aiming for around 5 hour marathon? That's 11:26 min miles. You need to be training SLOWER pace than that by approx 10-20%. So, you probably need to be aiming for 12:30+ min mile. I always found slowing myself down really hard because I have a natural long run pace, but I wasn't sure what time I was aiming for and I just made sure that I was at a slow, very comfortable pace. Also remember that walking is OK. If you need a break mid-run, just walk for a minute. Nothing wrong with that. It's time on your feet that counts

Aye, did walk a bit just to catch my breath here and there. Usually when having a drink. The whole psychological thing of "Just 3 more miles then another quick breather and drink."

I was hoping to do a 10 min / mile pace for the marathon but I think I'll have to come to terms with the fact that I'm just not fit enough to do that. I'm 17 stone 10. I've just got too much fat on me to do a "decent" time. I guess I should let that go and refocus on getting round. Above all I'd love to say I ran it all.

Pace is a funny thing. I started that run at around 10:45 ish thinking "This is so slow. How can I go slower without walking?" I finished around 11:40ish and that felt fast.

I'm going to continue doing the more advanced weekday training of hills / fartlek etc but the beginners long run. I need to get my confidence back to be honest. Really did think about quitting after Sunday. It was quite a shock.

If you ever want a chat, just give me a shout!!

Cheers I've been re-reading this thread from the start. It's quite something to see you saying things like you just did a 5k

[lostkat]

Originally Posted by petemc

Yup. I'm getting better at this now. I had 400ml of isotonic lucozade 2hrs 40mins before my run, then 100ml 1hr before. (Its meant to be 20 mins before but I was delayed getting out.) On the run I took a 500ml bottle of isotonic lucozade and had 100ml every 3 miles. I had 3 jelly babies every 45 minutes.

I do sweat a lot more than an average person imho. Maybe I need to take on more water? I lost half a stone due to water loss on that run. Dunno if that's above/below average.



Aye, did walk a bit just to catch my breath here and there. Usually when having a drink. The whole psychological thing of "Just 3 more miles then another quick breather and drink."

I was hoping to do a 10 min / mile pace for the marathon but I think I'll have to come to terms with the fact that I'm just not fit enough to do that. I'm 17 stone 10. I've just got too much fat on me to do a "decent" time. I guess I should let that go and refocus on getting round. Above all I'd love to say I ran it all.

Pace is a funny thing. I started that run at around 10:45 ish thinking "This is so slow. How can I go slower without walking?" I finished around 11:40ish and that felt fast.

I'm going to continue doing the more advanced weekday training of hills / fartlek etc but the beginners long run. I need to get my confidence back to be honest. Really did think about quitting after Sunday. It was quite a shock.



Cheers I've been re-reading this thread from the start. It's quite something to see you saying things like you just did a 5k

Great to hear that you're already trying out fuelling strategies

My first thought was that 500ml doesn't seem much for 15 miles. I fully admit that I'm not very scientific when I run. I tend to go by how I feel because it's worked for me so far. I take my Camelbak rucksack with me for anything over 14ish, with either a 1.5L or 2L (for 18+ runs) pouch filled with water. I take a sip when I feel like it and it works perfectly. For nutrition, I take blackcurrent SIS gels coupled with jelly babies out of the hands of race supporters when I'm doing a race

I've never weighed myself before/after a run, but it's a great measure of how much water you're losing. 1/2 stone equates to around 3 litres of water. So.... 500ml?? Now can you see why you felt horrendous at the end of the run? Not even close to what you need! I would never suggest that you lugged around 3 litres of water with you, but you certainly need to be taking on more IMHO.

It's also worth pointing out something someone told me at the weekend. Apparently lot of people don't get on with isotonic drinks AND gels/jelly babies. It might be worth exchanging your drink for water instead.

Finally... I have to agree that 10 min miles is far too ambitious. I don't know how to say this without sounding up myself, so I'll just say it... I'm not a fast runner, but I'm certainly not slow either. I can run a half marathon in about 1:46, which is OK for someone my age. However, my last 3 marathons were all between 10:01-10:13 min miles. Running a marathon is HARD. Really bloody hard. You will only realise this after you've done one. After 20 miles, it's all about gritting your teeth and not doing what your body wants you to do (give up). Your first aim HAS to be just getting around the course without giving up, no matter how fast you go. Set your sights on completion, go off at a pace that feels uncomfortably slow, be prepared to walk if your body needs to and you will not disappoint yourself. You will be a marathon runner

P.S. ANY time for a marathon is a 'decent' time. It's 26.2 miles... you'll still be a marathon runner at the end of it and THAT is a bloody brilliant feeling

[petemc]

Spoke to my doctor. She knew exactly what the pins n needles issue was. CO2 issue. It was almost like having a panic attack. I needed to take deep longer breaths, but as I couldn't it caused pins n needles.

She suggested I try to take things a little slower and said it's not a sign of anything major. So that's good. I'm going to refocus, again, and simply aim to get my self round the course.

[Desmo]

Anybody got any tips for me and my legs? The one problem I always seem to get is tight calves. Is it just a case of decent stretching or will my legs loosen up over time?

[petemc]

I had that the other week. I think it was due to running too fast. Didn't have it when I slowed down.

[Roberta]

Originally Posted by Desmo

Anybody got any tips for me and my legs? The one problem I always seem to get is tight calves. Is it just a case of decent stretching or will my legs loosen up over time?

Runners are notorious for having short tight calves. Make sure you do a good stretch after each run/gym session. I always recommend yoga to complement other training and fight muscle shortening. Hardly anyone takes it up though!

[Desmo]

I'm not a runner yet so that can't be my reason

I tend to stretch before but not really anything after, will try and fix that

[petemc]

I only ever stretch after.

I've heard that doing it before can be bad as you're forcing the muscles, or something. If you need to warmup walk around for 10 mins or jog slowly. Then run, then cool down / stretch.

[Roberta]

Pete - stretching cold muscles, before they're warmed properly is always a bad idea. In that state they're inflexible. I think that's what the person who's told you that means.

Stretching after mobility/pulseraiser - There's 2 schools of thought on it.

Some people believe that stretching before a training session can weaken the muscles and make your workout less effective. Others swear by stretching first and believe it helps to avoid injury. Everyone is different and different things work for different people.

Everyone agrees that stretching afterwards is a good thing though!

Personally, I prefer not to do static stretches pre workout and instead do a warmup that lengthens muscles without holding, to ensure mobility. Static stretches afterwards combined with Ashtanga yoga.