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You should only need 2.
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The Sun-Herald City2Surf presented by Westpac

Name Notta Smartman
Category M30-39
Group The Sun-Herald Green Start(sub 90mins)

Definitely won't regret this, no sir.

Quote:

Originally Posted by Heraclitus

Out of every one hundred men, ten shouldn't even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.

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I'm pretty sure that 24 hours ago you told me you weren't doing that.

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Originally Posted by Astro-Boy View Post

http://theclimbingcyclist.com/climbs...ark/mt-hotham/

I will run/walk/crawl that in under 7 hours no later than 31DEC14.

Your move, Tobi.

Quote:

Originally Posted by Astro-Boy View Post

Hotham is only 30km, I'm planning to do that as one of my long training runs.

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Yeah but then I found out that I could still register for green start and shut up.

Quote:

Originally Posted by Heraclitus

Out of every one hundred men, ten shouldn't even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.

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Westin -> c2s -> boozin in marquee -> pub crawl back to ko & co

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Oh, I assumed we would all do the Adelaide version of this now that I've moved
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New plan! 50 miler in WA in September. Canberra 101km wouldn't count as a CCC qualifier.

http://www.runningcalendar.com.au/ev...trail-on-foot/

Who's with me?
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Oooo, I'll be in Adelaide on a promotion course.

Quote:

Originally Posted by Heraclitus

Out of every one hundred men, ten shouldn't even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.

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I got a Garmin for my birthday! I am officially a runner now.
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Quote:

Originally Posted by Astro-Boy View Post

Oooo, I'll be in Adelaide on a promotion course.

Hey, im in Adelaide
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Quote:

Originally Posted by DuncanM View Post

New plan! 50 miler in WA in September. Canberra 101km wouldn't count as a CCC qualifier.

http://www.runningcalendar.com.au/ev...trail-on-foot/

Who's with me?

maybe,

my fragile bird like frame is great for running

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It was a good speech. Didn't want to interrupt.

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Quote:

Originally Posted by Astro-Boy View Post

Oooo, I'll be in Adelaide on a promotion course.

Full hurr bombardieeer?
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"Runners run because they love running. Joggers jog because they love cake and, to a lesser extent, fitting into their trousers"...

http://www.theguardian.com/commentis...uart-heritage1

I think most of us can call ourselves runners, not joggers by this measure
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Where does yogging fit in?
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My buddy is doing the Fat Dog 120 mile in August. Wooee.
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I woke up at 6:30am on a Saturday and actually got up and went for a run at 7am. I don't even know who I am anymore...
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May done:

122km @ 4.59

Onwards and upwards
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Fast.
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Why do running skirts anger me?

Not just a mild irritation either, they make me squint at them (in the shops and on my computer) and seethe.

http://running.competitor.com/2014/0...-skirts_104256

If it was for ventilation I would understand, but most people are still going to wear underwear and end up with a steamy clam, so WHAT IS THE FUCKING POINT?!
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Helps me imagine where to put my penis
gotamangina +

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I think that's what annoys me about it. If you look cute when you're working out, you're probably not working hard enough.

http://running.competitor.com/2010/1...l-pretty_17821

“I Just Want To Feel Pretty!”

Oh ffs

How many men think that way when they're off to smash a PB?

The last thing I want to think about when I'm mid deadlift rep in the gym is whether or not I'm going into the wank bank of the guy behind me on a machine.

I feel better now. Thank you for listening.
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Quote:

Originally Posted by gotamangina View Post

“I Just Want To Feel Pretty!”

Have you met Brendon?
mischa21 +

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any sydneysiders this is a top run: http://www.sydneyharbour10k.com.au/

flat and fast.
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Quote:

Originally Posted by mischa21 View Post

flat and fast.

Just like you huh? Oh wait you said flat.
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JustinJ +

It was a good speech. Didn't want to interrupt.

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Totally would be doing it* had I have my shit together and knew it was on.

*slowly.
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yo runners: I really need/would like to do one more really long run before the marathon. my last one was on Sunday which was 33km, but I haven't been able to have a day off to recover since then and I'm really aware about overtraining. I have to train thursday twice, friday, and saturday this week (8km hill session). Thinking i could run on Saturday around my training session (ie run to and from which would mean Saturday) but worried it's overdoing it.

I'm thinking it's probably smarter if I forego the long run this weekend, and just do a long run next weekend before I taper to the marathon.
any thoughts?
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The long run is the most important part of your training, I would be working everything else around that
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^ yah but the other stuff is work. I can't not do it.
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Not sure what the intensity of your work stuff is but it could be considered active recovery. I'd really recommend that you get at least 4 decent long runs in >28km, not sure how many you've done but the long run is really where you get your mental training which is where you need to find strength in the last few kms
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^ yeah good advice. ok cool. the saturday session is pretty cruisey so I can treat it as an active recovery. I think mentally I would be upset to miss this run as it would be the last long run. maybe I use saturday as my recovery/prep day for sunday long run (~36km)..
next weekend I was going to do a shorter run (~21km).
then taper week:
monday: pump & attck (but can go light in legs in pump)
tuesday: leg conditioning circuit & attack
wednesday: speed session
thursday: 7km tempo
friday: rest
saturday: 5km easy
sunday race day.
seem ok?
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Yeah, I'd probably drop the tempo back to 5km and the speed session isn't going to help you on race day so I'd have a rest on that day.
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thanks - appreciated.
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Quote:

Originally Posted by gotamangina View Post

"Runners run because they love running. Joggers jog because they love cake and, to a lesser extent, fitting into their trousers"...

http://www.theguardian.com/commentis...uart-heritage1

I think most of us can call ourselves runners, not joggers by this measure

What if you run like a runner, but only because you love beer?
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Serious question: what does a 5km tempo run achieve?
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Not a great deal, just good to run some kms at race pace in the lead up
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purely keeping my legs ticking over too.
before all races I always do light sessions on the days leading up - nothing strenuous or intense: 4-5km runs at 5:30/km-5:40/km generally.
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Quote:

Originally Posted by airconteka View Post

Not a great deal, just good to run some kms at race pace in the lead up

Tempo pace is quite a lot faster than race pace though. I can understand doing some km's at race pace, but I'd generally do something more like 15-20, or do a fast finish to my long run.

I'd do 5km at race pace in the week before the race as part of a taper, or maybe as a recovery run the day after the long run, but otherwise it seems to me to be junk miles. Mischa, what exactly do you mean by "tempo run"?
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The guideline I was given for the pace of a tempo run during marathon training was somewhere between your half and full pace. So I'd say it isn't at a significantly higher pace. Agree on the fast finishing long run.
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ahh sorry, meant more of a race pace run.

also, I know personal preference, but how many gels did you use?
one long run I used two (I don't feel it made a massive difference, but at the same time it did give me something to look forward to!), and then last week I forgot and didn't use any, but felt awesome. I think it was more to do with my nutrition the day before then the gels though. Just not sure whether to fuck them altogether, and maybe just swig some sports drink at the drink stations. carrying gels is annoying but not impossible.
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I think Jack Daniels says tempo pace is more like your 10km pace. So based on a 4 hour marathon, your race pace is 5:41 min/km, equivalent half mara pace would be 5:30 min/km, 10km pace would be 5:14 min/km and threshold/tempo pace is about 5:11 min/km. Anyway, as long as you don't stop running altogether in your final week (and don't run so hard that you get injured), I think you'll be fine.

If you're running for longer than about 2 hours, you'll need some form of sustenance (unless you're properly fat adapted - but that's a story for Nads to tell). I strongly doubt that you'll be able to drink enough sports drink to give you the energy you need, so I'd highly recommend gels. I think the guideline of one every 45 minutes works quite well, at least for me. If you've been using Gu, it's good to have the gel when you see the sign announcing the aid station is coming up, then you can just grab some water and keep on trucking. If having gels is "something to look forward to", you truly are a sick puppy.

This might be helpful:
http://www.hammernutrition.com.au/in...mer-nutrition/
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hahaha. yeah sorry - misuse of tempo. easy run really. my 10km pace is much faster than that anyway! FIGJAM.

yeah true re sports drink and not nice when you drink it on the run and get it all over yourself. might try and take 2-3 gels. I don't mind the taste!

meanwhile a marathon in 4hours is 5:40/km. might be a tad unrealisitc, my last 33km run I would be ok to do that, but the one before was bad. the fun of the first race I guess! at this stage I'm purely training for distance rather than time.

thanks for all your advice lads!
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If you don't do a sub 3:45 ill eat my hat. Please do it as I am running out of hats.
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ha start fasting

or shopping for a really tiny hat
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Quote:

Originally Posted by mischa21 View Post

hahaha. yeah sorry - misuse of tempo. easy run really. my 10km pace is much faster than that anyway! FIGJAM.

yeah true re sports drink and not nice when you drink it on the run and get it all over yourself. might try and take 2-3 gels. I don't mind the taste!

meanwhile a marathon in 4hours is 5:40/km. might be a tad unrealisitc, my last 33km run I would be ok to do that, but the one before was bad. the fun of the first race I guess! at this stage I'm purely training for distance rather than time.

thanks for all your advice lads!

Take gels that you like - good luck. It's the best and worst thing you'll ever do.

When you're hurting in the last 7-8 clicks, remember you've put the hours in already and it's all in your head.

Go for it.
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thanks Eddie. not for two weeks still. I'm a bit excited about it though - if it feels better than how I feel at the end of a long run, it must be pretty awesome!
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I just confirmed my registration for the WTF 50 miler in WA in September.
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that shit cray
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june - first 13 days = 67km @ 4.52
next 17 days = 17km @ 4.55

achilles still fucked
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A review of the actual research that's been done on the benefits and risks of barefoot running:

http://bjsm.bmj.com/content/48/5/349...4-65b7c580966a

Maybe don't throw away those shoes just yet.
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