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re: Official Running Log/Marathon Training Thread
Posted on 3/6/24 at 8:56 am to Dire Wolf
Posted on 3/6/24 at 8:56 am to Dire Wolf
quote:
the key is to live where there are no hills
thankfully we have enough incline variation that i can get some up and down movement on my runs but theres no good repeat hills super close to me.
Posted on 3/6/24 at 8:59 am to Aubie Spr96
quote:
This intrigues me.
I don't know if you know Rhett Wheeler but he got it done. We are talking a 1:30 half marathoner who couldn't get over the 4:15 marathon hump. He went and got the analyst done and found out he was sweating out like 1,000mg of sodium an hour, ONE THOUSAND.
He has now changed up his nutrition strategy to basically sodium focused 200% and is doing LMNT drinks every hour. For him the sweat analysist was a game changer, for me I think it'll just be confirming what I already know but still want to confirm. (I'm pretty sure I need 130g of carbs an hour and about 250mg of sodium to be in a nice equilibrium)
quote:
the key is to live where there are no hills
I hate them, I really do, but the way my legs feel today tells me I should be doing these more often. (I would probably stop doing them if I actually took the time to go to the gym twice and week and worked on my legs...)
P.S: A friend of mine looked at my "hill repeats" yesterday and comments, "you need to change your activity name to mountain repeats instead of hill repeats"
This post was edited on 3/6/24 at 9:03 am
Posted on 3/6/24 at 10:32 am to BaddestAndvari
quote:
I'm pretty sure I need 130g of carbs an hour
Not sure what kind of gels/nutrition you’re using, but if you haven’t tried them, check out SIS (Science in Sport) Beta Fuel. Each gel has 40g carbs. I’m 6’0” 185 lbs and these worked really well for my most recent marathon. Believe I consumed one 40g carb gel about every 30 mins.
Posted on 3/6/24 at 10:37 am to BaddestAndvari
quote:
I don't know if you know Rhett Wheeler but he got it done. We are talking a 1:30 half marathoner who couldn't get over the 4:15 marathon hump. He went and got the analyst done and found out he was sweating out like 1,000mg of sodium an hour, ONE THOUSAND.
He has now changed up his nutrition strategy to basically sodium focused 200% and is doing LMNT drinks every hour. For him the sweat analysist was a game changer, for me I think it'll just be confirming what I already know but still want to confirm. (I'm pretty sure I need 130g of carbs an hour and about 250mg of sodium to be in a nice equilibrium)
I like the LMNT stuff. Is Samford the only place that does it? What's the cost and procedure?
Posted on 3/6/24 at 9:46 pm to Aubie Spr96
quote:
Is Samford the only place that does it? What's the cost and procedure?
I have no clue, I only even know about it because I'm friends with Rhett.
I don't know cost, haven't reached out to them
Don't know the procedure, just know they do it (I haven't done it so no clue, I think they put you in a sweat room and make you run for an hour though?!)
Exercise Physiologist at Samford:
Courteney Benjamin
cbenjami@samford.edu
Posted on 3/6/24 at 9:48 pm to BaddestAndvari
So I did my "stretch out" 10 Miles today, and my 2 days of activity this week are:
7 Miles - 1,000 ft Elevation Gain
10 Miles - 700 ft Elevation Gain
The symmetry between the two made me geek out pretty big after the fact
7 Miles - 1,000 ft Elevation Gain
10 Miles - 700 ft Elevation Gain
The symmetry between the two made me geek out pretty big after the fact
Posted on 3/6/24 at 10:36 pm to BaddestAndvari
I get about 1000’ every Thursday here in Cahaba Heights. Just about anything over three miles has about that in it. Hoping it pays off one day.
Posted on 3/7/24 at 6:29 am to Aubie Spr96
My elevation gain for the whole week last week was 58 feet
Posted on 3/7/24 at 8:48 am to Ingeniero
quote:
My elevation gain for the whole week last week was 58 feet
the only way I get any elevation gain is if I run the bayou by my house. Even still thats not much
looking back at my marathon training, I had a few 35+ mile weeks with only 150-200 feet gained
what i lack in elevation i gain in 90% humidity and 80 degree mornings for 3 months
Posted on 3/7/24 at 8:50 am to Dire Wolf
quote:
what i lack in elevation i gain in 90% humidity and 80 degree mornings for 3 months
Oh, we get that too.
Posted on 3/7/24 at 10:30 am to BaddestAndvari
quote:damn son. Last week was a banner week for me elevation wise. over 65 miles i gained 800 ft.
7 Miles - 1,000 ft Elevation Gain
10 Miles - 700 ft Elevation Gain
May have to take a L today running wise. woke up at 5 AM and was staring a rain storm down so went back to sleep. next window to run is around 5:30 PM and the outlook looks the same. Oh whale.
Posted on 3/7/24 at 3:35 pm to Pedro
Will be running my first road race in years this Sunday, a 10k. I've run the Turkey Day every year but just messing around with family. Looking to break 50 minutes but at least get a seeded time for Crescent City Classic.
Posted on 3/7/24 at 5:02 pm to vistajay
Just don't go out too hard. Good luck and post the results.
Posted on 3/7/24 at 5:33 pm to vistajay
quote:
vistajay
Good luck to you!
Today's run was hard for me... 9 miles as marathon pace and it just about ended me. Glad this training block is done, 26 miles in 3 days, now onto 25 miles over the weekend
This post was edited on 3/7/24 at 7:50 pm
Posted on 3/7/24 at 9:57 pm to Pedro
7 miles at lactate threshold tonight, then pizza and beer. 700’ of climb and a blistering 12:00 pace.
Posted on 3/7/24 at 10:04 pm to vistajay
quote:
vistajay
I also second what Aubie said, make sure to start out slow enough.
10k's are probably one of the hardest races in my opinion. It's just short enough that you can almost run at your 5k pace but you can't, and boy does that second 5k suuuuck.
Posted on 3/7/24 at 11:16 pm to Aubie Spr96
quote:
7 miles at lactate threshold tonight, then pizza and beer. 700’ of climb and a blistering 12:00 pace.
LT should be zone 4. Somewhere between 10k and HM pace.
Posted on 3/8/24 at 7:16 am to benson32
100’ of elevation change per mile will make a large difference to any training pace
Posted on 3/8/24 at 10:53 am to AmIDonut
hills... what hills
this is profile of the hill in my backyard starting next month. We're moving to Bozeman. yes that's 2k gain in first 1.5 miles.
Good way to get better at running hills is to spend time on the treadmill. Simple as one run a week with incline set to 2-3% grade for the entire 5-7 mile run to start. I've got several different types of workouts we've used to mimic hills from when we lived in New Orleans and were training for mountain trail races. Some will say treadmill is too boring but these are typically based around 1hr and are effective. The trickier part for longer distance races with lots of hills is mimicking the downhill that will destroy your quads.
this is profile of the hill in my backyard starting next month. We're moving to Bozeman. yes that's 2k gain in first 1.5 miles.
Good way to get better at running hills is to spend time on the treadmill. Simple as one run a week with incline set to 2-3% grade for the entire 5-7 mile run to start. I've got several different types of workouts we've used to mimic hills from when we lived in New Orleans and were training for mountain trail races. Some will say treadmill is too boring but these are typically based around 1hr and are effective. The trickier part for longer distance races with lots of hills is mimicking the downhill that will destroy your quads.
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