New Member, and a question.

[WilberJohn]

I started running in January 23, and was really overweight. 20 stone more or less actually. But I have stuck to everything meticulously and did the C25K and my first Parkrun was mid March, 37 mins.

Since then I built distance to 10k in mid June and a friend asked if I wanted to have a go at the Great North Run. I couldn't believe I said "yes", I had never run more than 10k in my life.

So, I have carried on building distance and last week I ran 20k. It was slow, but I did it. My weight is down to 16 stone now, but I still have at least 3 stone to lose. But I am so so much fitter

Anyway, my question. I have 4 weeks to go now, so what should I be focussing on at this stage? What should my last 4 weeks involve ?

Thanks

[SueAppleRun 10 Miles]

Having never entered a race I can't help with your question but wanted to drop in and say very well done 👍

[Irishprincess Administrator Half Marathon]

Hello and welcome to our friendly little part of the running world. I hope you hang around and let us know how your running life goes as we enjoy reading all about it!

Very well done on the weight loss and for sticking to the running.

With four weeks to go, you’ve covered the long runs in preparation and so I’d suggest you don’t do any more long runs now. Just keep the distances fairly short, maybe a weekly 10K and a 5/6K. I assume you haven’t followed a training plan but have just increased weekly so now you just need to keep things steady and not overdo it and risk an injury.

Most HM training plans have a taper the week before, or even two weeks before, where you decrease your mileage considerably (30-50%). Just enough to keep the legs turning over. You don’t want to get to the start line over or under prepared. As you’ve already done your longest training run four weeks ahead then you can have a longer taper 🙂

Some folks here will be doing the GNR so you’ll be in great company!

If you’d like a pompom cheer from your VRBs here on the Friday beforehand then watch out for the September Events post where we invite runners to tell us about their various races.

Good luck and enjoy the day! 🍀

[WilberJohn in reply to Irishprincess]

Thanks for that - thats really helpful. I will do what you said - say 2 or 3 runs a week (one or two 5ks and perhaps a 10k) - just to keep ticking over now.

Thanks!!

[Irishprincess Administrator Half Marathon in reply to WilberJohn]

Maintain the same number of runs you normally do in a week but reduce the intensity and length.

[Tasha99 Marathon]

See you there! A couple of ten mile runs should be enough now. Well done! It’s a great atmosphere. Just keep the mileage low in the last week 💪🏽

Make sure you take fuel on 👍🏽

[TailChaser Marathon]

Wow, WilberJohn, you’re doing great! Sounds like you’ve got most of your training in the bag if you’re up to 20k already. I agree with IP, just keep things steady. Have you done any strength and conditioning as part of your training? If not, I wouldn’t start anything new now, but if you have then yoga and some core strength exercises will help you keep your posture up when you start to get tired during the race.

Good luck and I hope you let us know how you get on.

[Kevin41 Half Marathon]

All great advice above and for me with 4 weeks to go until race day i would do my last longer run now (at easy pace) and then follow what others have said.

Do remember to taper in at least the last week and make sure you keep well hydrated for the week before too.

I also use it as an excuse to ‘carb load’ a day or two before the race but I’m not sure I particularly do it right as it generally just means a pizza for my dinner the day before - it’s become a bit of a welcome tradition 😂😂

Anyway what i actually came here to say was similar to SueAppleRun - you deserve a huge congratulations for your achievements so far and I’m sure the medal at the end of the GNR will be a great moment. We will all be cheering you on

[WilberJohn]

Thanks everyone. I am off to Madrid for a few days on Friday, and certainly can't run there, it will be much too hot. Back next Wednesday (23rd). I have just done 6k this morning and will do the same on Thursday, perhaps 8k.

Then, Thurs 24th, a short 5k and a final long run (15k) on Sat 26th. Then 5ks every other day until probably Weds 6th.

[misswobble Marathon]

Two weeks of taper in the two weeks before the race I’d say 🙂 Getting quality sleep and eating healthy grub and staying hydrated.

In the two weeks leading to the taper fortnight I’d do a mix of runs.

Sort out what you want to wear, eat and drink on the big day

Maybe you’re not doing a taper. I realise that not everyone does. Either way all the very best 😀👍. Good luck

[linda9389 Administrator Marathon]

Welcome and very well done! You are in a great place now and all you need to ensure is that you have nice fresh legs on the day, so time to take it easy. I can't add much to what everyone has already said. If you feel you need to do something, then check out the logistics of event day. All that really remains is to enjoy the day 😊 Good luck!!!