How are you getting on so far? I've seen HMs continuing to appear in my Strava feed - AWESOME!
I've had a couple of setbacks, but mostly feel OK about things and am still chugging along. I know I'm not the only one who's been struggling, so my bestest wishes to you all 💗
I'm sorry but I'm not going to do a proper half marathon post this week. I need a bit of time to catch up with everything, and to be truthful with a 16 week plan it's getting a bit difficult not to repeat myself 😊 Normal service will be resumed next week, but if you have any questions don't hesitate to post them here.
In the meantime I thought I would share a really interesting article I read earlier today:
"In a stroke of genius, Gatorade turned the drink’s sodium, phosphorus and potassium into a special selling point by rebranding these ordinary salts with their scientific name — “electrolytes,” which is simply the scientific term for molecules that produce ions when dissolved in water. Your body maintains some reserves of these vital ions that it can tap into as needed to keep your body’s fluid and salt balance in check. We do lose electrolytes through sweat, but even when you exercise continuously for many hours, you will simply correct any losses via your normal appetite and hunger mechanisms. (You’ve already experienced this if you’ve ever had a hankering for a salty snack.) One small study of cyclists and triathletes found that it didn’t really matter whether they drank plain water, a sports drink or a milk-based beverage after an hour of hard exercise. As long as they drank some liquids along with a meal, they restored their fluid levels just fine."
- Christie Aschwanden (from her new book, “Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery,”)
I'd like to read this book!
Happy running!
roseabi xx
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roseabi
Ultramarathon
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Hi Roseabi, that seems like a book the sports drinks industry doesn’t want us to read! 😕🤔
I’ve been watching everyone gradually getting towards HM distances, but I’ll carry on at my own pace.🏃♂️ I try my best not to compare myself with others, but sometimes that’s a bit difficult🙂 Next outing is due tomorrow evening if all goes to plan, but I’ll listen to my body and see if it wants to co-operate 🤣
I feel like I’m going backwards. Before my holiday in January I was more or less on track with the plan jogging up to 14k. However since I’ve been back and following a few days when I couldn’t get out due to the snow I’m struggling to go more than 5k. I was expecting to have to go back a bit but this is a real shock. I’ve got a 10k ‘race’ 24th feb. Hopefully I’ll be ok again by then. The actual HM isn’t until May.
I write this not so much as a request for advice, although I could do with some. I write this to support anyone else in the same situation so they know what to expect after a longish break.
I know it's hard to come back from a break, but take it slowly and you'll get there xxx Maybe some run-walk tactics could help you cover a little more distance safely until your running legs are back?
Hugely interesting...I have been heartened by much of what I have been reading about fuelling runs...and also had the benefit of some really helpful advice from from misswobble ..
I read this a while ago and it helped me as there are things which I could not stomach...
Nil desperandum OF 💪. When the going get tough I break out the big guns. This morning was wild, windy and wet and I was running hills. Only one way to go. Up! I needed a tune to get me there. Yup, Led Zep’s Kashmir. select your hill and press play It’s a belter 💪😁
Its good to read every ones progress I myself am having difficulty after injury its like i've gone further back I just don't seem to have the strength anymore feel as though I need to go back to zero and build up again did 10 mile today but ended up walking the last mile and half even jelly babies didn't help got my 10k sunday looking forward to that. Keep plodding on every one it will all come together I'm sure 🏃♀️🏃♀️🏃♀️
I’m just listening to that severe weather front lashing rain against the front of our house, and deciding that maybe today is the day I finally try a treadmill at the gym! 😊
My only nutritional discovery this week was that mashed banana and peanut butter may taste fine to me before a run, but trying to eat the stuff near the end of a long run doesn’t work so well! 😖
Will try peanut butter and honey next, as I suspect I may need something with a bit more salt and other “electrolyte” ions in rather than just sweets. The amount I sweat is pretty ridiculous compared to normal folk, so I’m used to needing to top up on salty things when hillwalking etc too. (I sometimes debate just chewing on my rucksack straps, as the white dried salt on them forms a good layer!😂)
Hope you’re feeling back on top form soon, though I think you’re “feeling rotten” running pace will still be faster than my best efforts! 😃❤️❤️🏃♀️💥💥
I never take water on a run. I have never touched a sports drink since my Mum used to buy me lucozade when I was poorly as a kid. I make sure I consume plenty of fluid every day. I have a bottle of water at my desk and plenty of drinks breaks throughout.
The only time I will have water is when it is offered during an organised race, but thats only because its there on offer.
I too feel I may have turned a corner! I expected my speed intervals to have aggravated my thigh, but it is definitely still improving despite that run. Sports massage tomorrow will mean three non running days before my planned long run on Saturday. Hoping to follow the Thames river trail HM route, weather and thigh permitting, and will use it to try out my new hydration vest - was going to fill that with electrolytes but maybe I should just go for water after all 😀 Or beer even ...
Crikey! that's a scary thought 😂 I imagined all sorts of problems I may have with the vest - but ending up in the murky depths of the Thames was not one of them 🤔
Hydration vests are great Linda! I’ve only got a cheap one that’s big on me, but once I settle into a long run I don’t notice it. If you’re using a hydration bladder, packing something in with it to minimize movement seems helpful. (I usually shove in my lightweight waterproof, or spare waterproof gloves if I’m wearing the waterproof.)
Thanks for the tip! At least it won't be overly warm tomorrow - I'm a bit concerned it will feel very uncomfortable in warm weather which is when you most want the extra liquid of course! Mine was bought on the basis of price (low) rather than aything else so we will see!
Most of the cheaper ones look very similar. Mine’s fine in warm weather, and I started carrying it for longer runs in the heat of last summer. I usually carry 1.5L in it, though have recently upgraded from water to Ribena!
I find it cooler to wear than the small elasticated waist belt I use for short runs, because your stomach doesn’t get covered up, which I find helps with heat loss. The sides on the cheaper ones are also usually just thin straps that you can adjust, which I suspect may make them cooler to wear than some of the expensive fitted ones, which have extra layers of fabric round the sides.
I'm still sat on the IC unfortunately. I was starting to get a bit worried that I'd got a stress fracture in my heel but a nurse friend of mine had a look last night and said it's most likely tendons. Actually it was feeling much better during my walk today so fingers crossed I'll be back running soon. The positive out of a negative is that I've been doing loads of yoga and really enjoying it.
I intend to ease back in gently with some 5ks as although I took the 10 mile run that caused the injury at a very steady pace I think it's just running for that amount of time (along with general increased mileage) that's the problem.
I'm confident that I will get round the HM even if I don't actually manage the distance pre-race. I think it's best now to go back to the original plan of being happy just to finish and not worry about pace x
Such bad luck, first the calf then the heel. Same leg? do you think they are linked? You sound very calm and sensible about it though, I'm really impressed. Sending healing vibes - hope you're back out there very soon x
Thanks Linda! Different legs so no idea what's occurring. I'm actually going to have a rethink as to how much running I do as it's so frustrating being injured. It happens everytime I make progress with either distance or speed. Going to need to train smarter I think by getting some cardio in from other sources and cutting back the running a bit. Once I can jump again the Insanity cardio workouts are good and I think I've spied an exercise bike at my Mum's that she never uses - that might have to be liberated 😂
Creative thinking, I like it! Being the other leg may mean it's a 'compensation' type injury - favouring the other side while the calf was injured/being protected might have overworked these tendons.
My revised plan (which I'm just fiddling with to try to make it fit the real world) has me running once every three days now - like you the increased distance seems to have made every other day too much for me. Yet to see if that will do the trick, but fingers firmly crossed. Unfortunately it means I need to fit 24k in the week after the HM if I'm to get my March distance medal! Booking ahead for motivation is all very well, but it doesn't allow for last minute holidays and what you learn on the way to that point Note to self: maybe only plan one month in advance 😂😂😂
Hello everyone... I'm still plodding along... I have eased off the amount of times I run every week too, to give more recovery time after the long runs. I'm not running every other day now, just 3 times a week, maybe only twice next week. My longest run was 19k (!) a couple of weeks ago. Found the last few km very tough-going, but the weather was foul.
I was going to do another long run today but the strong winds put me off and I went for a hilly 5k instead. Hope to do the long run on Sunday, when according to the forecast it will be light rain and light wind. I haven't had to resort to gym/treadmill yet, thank gawd. I can't see me doing 20k on a treadmill!
As for fuelling, I am still using Tailwind, which suits me. I have been meaning to make some homemade drinks but haven't got round to it yet. I do need something sweet to keep me going, to keep my blood sugar level, but maybe not all the electrolytes! I read somewhere that the more you run the more efficient your body gets at converting body fat into glucose, so theoretically I shouldn't need to fuel as much as I used to. Time to experiment a bit methinks.
I've been very lucky in not picking up any injuries so far (touch wood!). Maybe because I go at snail's pace! Wishing everyone on the IC speedy recoveries x
There is some thinking that doing some of of your runs in a fasted state might help to encourage that fat-burning response - maybe just a shorter (say 30 minutes) easy run every week or two done before breakfast might be worth a try..
Yes someone on here suggested this to me before, but I've been too scared to try it in case I get a sugar crash! They are not fun! Maybe I could give it a try now I've been running for a while...
Hi Roseabi - afraid I’m very much off-piste with regards the plan, combo of gremlins/lethargy and injury meant I didn’t start running properly until Mid-Jan ☹️ But steadily got back into it and a big push for longer distances in last couple of weeks has seen me reach the 10 mile/16k mark. So getting to the HM distance before (my first) HM race now seems do-able in the 5 weeks I have left to go. Fingers crossed!😀
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xxx
Note to self: maybe only plan one month in advance 😂😂😂
Garmin Half marathon plan
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