Cyclists with a "Running" Problem

[Stretch]

 

 

Crikey that's a lot of gunk going down the gullet 

 

thats 6 to 12 hours though....

[Stretch]

No injuries currently, I have gotten my left achilles injured a whole bunch of times, but the cause has been found and rectified.

 

No major goals, If I can run at my training pace for and finish under 2:15 that would be great. But mainly I'd like to finish well within my capabilities. 

 

there is a half in August I'd like to do with a friend.

 

slowly ramp up your mileage by 10% every week to a point where you comfortable (i.e. 50 km a week by raceday)

 

if you on 20 a week now, with a 10% increase you will reach 50 by middle of July - then just sustain that till raceday...with a few days rest before the run and you will ace it

[Jurgens Smit]

In that case. Nothing beats consistency. If you can run 4 plus times a week and keep that up adding some distance to one of the runs each week, there's nothing stopping you from making those goals real.

 

What is your current weekly mileage?

 

I normally run about 15-20km a week in 3 runs. I struggle to get a 4th in as I normally cycle around 100 - 130km on Saturdays and Sundays up to 60km.

 

Should the 4th run on Sunday be easy, or should I make the other 3 longer?

[Jewbacca]

I normally run about 15-20km a week in 3 runs. I struggle to get a 4th in as I normally cycle around 100 - 130km on Saturdays and Sundays up to 60km.

 

Should the 4th run on Sunday be easy, or should I make the other 3 longer?

Doesn't it come down to whether you want to or whether you think you want to?

 

There is always time for a 5km or even a 10km jog around the block. I was up at 04:30 to hit the mountain before work this morning.

 

Maybe cut a ride in half or out and replace it with a longer run? These days I find I exercise almost exclusively in the dark with 1 ride and 1 run in daylight a week.

[Paddaman]

I normally run about 15-20km a week in 3 runs. I struggle to get a 4th in as I normally cycle around 100 - 130km on Saturdays and Sundays up to 60km.

 

Should the 4th run on Sunday be easy, or should I make the other 3 longer?

Some rule of thumbs (lore of numbers)

One should train 6 days a week rest on one.

For distances less than a marathon, covering about twice times the race distance per week,

ie for a 21km you should do about 42km's a week.

(For distances more than a marathon you should do between 50km to 85kms a week for your three peak weeks and rest between one to two weeks prior to the race.  Anything less than 50km/week will cause temporary heart damage, and anything more than about 85 will be in the zone of "declining returns on training"and could cause injury or over training.)

Build up to about 7km time trial distance before training for speed (Distance first, then speed).

Only increase training by between 5 and 10% a week, and be willing to stagger the increases.

Rather start low and short and build slowly, than over do your start effort or your increases.

(take your expectation of a training program and half that)

Hydrate Hydrate Hydrate

[CobusV]

I normally run about 15-20km a week in 3 runs. I struggle to get a 4th in as I normally cycle around 100 - 130km on Saturdays and Sundays up to 60km.

 

Should the 4th run on Sunday be easy, or should I make the other 3 longer?

Try to make atleat one of the runs longer. 3 runs per week is more than enough imho. My wife can run a sub 4hr marathon with 3 runs a week, averaging ~40km per week...

[Jurgens Smit]

Doesn't it come down to whether you want to or whether you think you want to?

 

There is always time for a 5km or even a 10km jog around the block. I was up at 04:30 to hit the mountain before work this morning.

 

Maybe cut a ride in half or out and replace it with a longer run? These days I find I exercise almost exclusively in the dark with 1 ride and 1 run in daylight a week.

 

Will a Triathlon brick workout be a viable workout?

 

Say cycle the 100 what what km but then follow that up with a 5k (in the beginning) and up it to 10/15km?

 

That way I should be able to hit 40-50km's

[Messier87]

I will try the orange with salt, something I haven't thought of before. 

I am going to stick with my normal plan:

Eat every hour, I run with race food and I sip on a gel every 20 min. (Can't stomach a whole gel at a time). I run with Hammer gels, but they are just so expensive. I tried PVM's gel - I didn't like that at all. 

I eat potatoes on the route, try not to drink water at every point. I only drink coke when the going gets tough.

 

At the RAC long run I drank a Super M Choc Flavoured milk at 30km - it was the best!!! 

I will have one again half way at Comrades. 

 

I am a bit concerned about cramping - It is a new thing that I am experiencing while running. I see a big hype about Cramp Out. Has anyone used it? One of my clubmates says it tastes disgusting but it works.

Everyone is different, but two things you mentioned that I best avoid is gels/gu which is just too sweet and dairy before or during a long stint. Those two will make sure I make unplanned stops along the route. I try to keep to real food (potatoes/muffins etc) or energy bars at most.

 

And while I am at it - I found eating pizza/pasta the evening before (without the usual accompanying beer) and 2min noodles the morning before the race ensures the tummy is happy as can be...

[Messier87]

I normally run about 15-20km a week in 3 runs. I struggle to get a 4th in as I normally cycle around 100 - 130km on Saturdays and Sundays up to 60km.

 

Should the 4th run on Sunday be easy, or should I make the other 3 longer?

Good advice from the others above.

 

Me thinks the three runs and two long cycles should generally be more than adequate for a 21k August goal. And you can keep cycling! More than I can say at the moment.

 

As mentioned start and build slowly to longer weekday runs.

[Messier87]

IMHO....I'm not so sure about that

 

This Course is a full 42.2kms, its circular... Its not down hill in elevation (so fully legal) and its outdoor so even though wind controlled you are still taking on some elements

 

The main reason its not going to be ratified is the pace makers coming in and out..

 

Why is this "much" different to Paula Radcliffe's 2h15 ladies record... she was able to be  paced by stronger Men the entire way... The only problem here is there are no men strong enough to hold this pace for the required distance to help the top 3 enough.

 

In my opinion this is a lot more LEGIT then people who have their marathon PBs or qualifiers over downhill races like Kaapsehoop Marathon etc...

 

I know a lot of guys that would do a 5km downhill run and honestly think its ok calling it a PB..

 

As for the Shoe debate over whether those are legit... I don't have enough expertise to comment

Every picture I see have this car with a much bigger than needed time board to create a draft. I have seen (cycling) studies where they proved that at around 20km/h drafting still makes a huge difference. I surely hope that car stays far ahead of them as that will hurt credibility to some degree in my mind.

Edited May 5, 2017 by Bonk-king

[Hacc]

Ross Tucker's prediction for tomorrow

 

Sent from my SM-G935F using Tapatalk

[SwissVan]

Good advice from the others above.

 

Me thinks the three runs and two long cycles should generally be more than adequate for a 21k August goal. And you can keep cycling! More than I can say at the moment.

 

As mentioned start and build slowly to longer weekday runs.

Agreed

I've always worked on the basis of doing a minimum of race distance in one week. If you are already ptretty fit (which I suspect Jurgs is) then a 21 by August will be easily achieved.

3 runs a week would also be the minimum, made up up of one long (slow), two medium distance runs with one being hilly or fartlek and one flat. Increase the weekly distance gradually each week by adding a km to the long slow run and flat medium run.

 

For example: 6k F or Hilly at 10k race pace; 6k flat medium pace; 8k at slower than your planned 21 race pace

 

gradually build up the weekly long run to 15-18 k and the weekly flat medium to 10k or add a few weeks with a 4th running day at recovery run pace about 6 to 4 weeks before the event.

 

Edit: don't forget to have an easy week every 4 th week and a day off every week if you are under 45

yrs of age, if you are older you may need 2 days off per week (not in a row) ????

 

Have fun

Edited May 6, 2017 by SwissVan

[Jurgens Smit]

http://www.runnersworld.com/2-hour-marathon/so-close-kipchoge-runs-a-20024-in-the-breaking2-attempt

 

25secs from the sub 2

[Mudsimus]

Dont under estimate yourself. If you can run regular 10ks without walking you will do a 21 without too much effort.

[eddy]

I have joined the dark side.

 

Having last put on a running shoe for anything but a walk with my dog in August 1992, my daughter inveigled me into joining her for the 5km parkrun around Rondebosh common this morning.

 

34:10 mins but at least I ran the whole way without stopping. Would Knysna half be to soon and is there a cutoff ?

[Mudsimus]

I have joined the dark side.

 

Having last put on a running shoe for anything but a walk with my dog in August 1992, my daughter inveigled me into joining her for the 5km parkrun around Rondebosh common this morning.

 

34:10 mins but at least I ran the whole way without stopping. Would Knysna half be to soon and is there a cutoff ?

Knysna is only in Nov? Very doable. But stick to the 5ks and work up gradually. There are quite a few programmes that will give you a solid steady build up to 21km in 6 months.