TRAINING FOR 25k

[Lucy01]

Got recruited on team for an ultra marathon (100km) run next month.

I chose a 25k leg because it seemed to have the most variety and I wanted the experience.

The most I've ran is about 13k so I've been training for a few weeks already for this.

Was advised to get some gel pacs like this http://www.cranksports.com[/QUOTE][/URL]

to help sustain my energy through my long distance runs.

Also was told to drink plenty of water the week leading up to the run.

Any other advice for this rookie?

 

[Lucy01]

The health food store didn't have the gel packs but the lady said she uses these. They tasted delicious but I'm not sure how effective they were.

Did a 15k run and 3k walk today. Hoping to do a 17k run next week.

Forgot my dry wear socks tho and got some nasty blisters.

 

[McSatan]

Lift weights.

 

[Lucy01]

Lift weights.

Just a sec...
I'll lift my finger for you

 

[McSatan]

Just a sec...
I'll lift my finger for you

What are you running from, "Lucy"?

 

[Lucy01]

What are you running from, "Lucy"?

I run so I must be running from something. K.

 

[McSatan]

I run so I must be running from something. K.

Yes.

 

[Lucy01]

Yes.

I suppose I run from the same things you do?

Run from bad health
Run from low self esteem
Run from low energy
Run from obesity

 

[Lucy01]

Didn't quiet make my 20k run on Friday. The last big training run before the race. My hip was really hurting so I forced myself to stop to avoid injury. I am proud of what I did do tho.

Ran nearly 19k.

Got some advice to work on stretching and strengthening my piriformis by practising the pigeon pose.

Was supposed to run the 5k charity race with my son today. Decided to bike it with him instead. My hip isn't as tender as it was yesterday but it's not worth aggravating it some more with it being so close to race day.

 

[Lucy01]

My son finished the 5k in third place. Only 2 other cyclist finished ahead of him. Super proud of my boy.

 

[Lucy01]

Completed my 26k ultra marathon leg in 3.5hrs. Weather was poor (cold and rainy) but the scenery was awesome. Am super proud. My team came in 9th overall for the 100km race.

My medal

My next challenge is to complete a full marathon next summer.

 

[AnthonyDee]

For my clients who do marathons, I like to do the following:
Monday - Pace runs. Basically, set a pace with which you are happy doing the marathon. Run at this pace for 1k. Have a break for 1-2 minutes, and do another 4k, one at a time with breaks in between.
Wednesday - Do a recovery run for 3-4k at a slow pace.
Friday - Do your long run. Do 10k at a pace you are comfortable with.

The following week do the same thing, but increase the distance for all runs. Program your distances in such a way that you work up to a long run of 25k 1 week prior to your marathon. The week preceding the marathon do a deload (1/3rd of the distances) with no long run.

With regards to weight training, a couple of sessions per week working on strength can help, since they will improve power output and running economy.

Remember to carb load for a couple of days before each long run and before the marathon.

 

[Lucy01]

For my clients who do marathons, I like to do the following:
Monday - Pace runs. Basically, set a pace with which you are happy doing the marathon. Run at this pace for 1k. Have a break for 1-2 minutes, and do another 4k, one at a time with breaks in between.
Wednesday - Do a recovery run for 3-4k at a slow pace.
Friday - Do your long run. Do 10k at a pace you are comfortable with.

The following week do the same thing, but increase the distance for all runs. Program your distances in such a way that you work up to a long run of 25k 1 week prior to your marathon. The week preceding the marathon do a deload (1/3rd of the distances) with no long run.

With regards to weight training, a couple of sessions per week working on strength can help, since they will improve power output and running economy.

Remember to carb load for a couple of days before each long run and before the marathon.

Excellent advice. Thanks!

Can you explain carb loading a bit more pls?

 

[AnthonyDee]

Yep!

Carb loading literally means to load on carbs haha

2-3 days before your long run, increase carb intake to around 4-5 grams per pound of bodyweight per day. So if, for example, you weight 150 lbs, that's 600-750 grams of carbs per day.

Aim for easily digestible foods that aren't very heavy in fiber, such as pasta, rice, breads and potatoes.

 

[Lucy01]

Yep!

Carb loading literally means to load on carbs haha

2-3 days before your long run, increase carb intake to around 4-5 grams per pound of bodyweight per day. So if, for example, you weight 150 lbs, that's 600-750 grams of carbs per day.

Aim for easily digestible foods that aren't very heavy in fiber, such as pasta, rice, breads and potatoes.

Thanks!

 

[AnthonyDee]

Welcome!