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Great work!

If you don't mind can you post an idea of your training schedule? Im trying to find something that will suit me for October, it's kind of tricky though because football season ends early September so it rules out long weekend runs until then..
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Quote:

Originally Posted by Dj Whisper View Post

Great work!

If you don't mind can you post an idea of your training schedule? Im trying to find something that will suit me for October, it's kind of tricky though because football season ends early September so it rules out long weekend runs until then..

I trained for my road marathon (in September) while also playing soccer, and it doesn't rule out long runs. If you're playing a full 90 minutes on Saturday, back it up with a ~20-25km easy run on Sunday and you'll be set. Mid-week training covers speed work, and you can add in a tempo run and/or race pace run as needed.
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Cheers mate, my issue is that I play Sunday mornings. Haven't been game enough to try get through 20+ km the day before a game..

Might be a good experiment though if I back the pace right off
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It seems like your runs at the moment are all just flat chat. If you really start upping your distances, this is a very good way to get injured. The idea of the long run is not to make you faster, it's aimed at making you used to spending long periods of time on your feet. The first rule of training for a marathon is don't get injured. Playing on Sunday does make things harder, but I think it's still possible.

As a guide, my GF is currently training for the Sydney marathon. She's aiming for sub 4 hours (although I think 3:50 is more likely). According to the Jack Daniels running formula, the "easy pace" for long runs should be about 5:55 - 6:15min/km, significantly slower than the 5:41min/km required for a 4 hour marathon, and a great deal slower than the 5 min/km she did in her last half. All of your runs should have a clear goal - you don't get faster in your long runs.
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Cheers
Yeah the last few months I've had a shitload going on both at and outside of work which means I'm lucky to get an hour free to run 3-4 times a week. Figured without having weekends free to rack up miles it was a good chance to try find and get used to running at my ideal race pace.

Now it's a matter of finding a program to help me get the mileage up without, as you mentioned, destroying my body
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Are you planning on the Melbourne marathon? I'd suggest having a look at the Daniels Running formula and seeing if you can adapt one of his training plans.

Unrelated: Good read about Ben Duffus coming third in the recent World Skyrunning Champs:
http://benduffus.com/2014/07/06/80km...ionships-2014/
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yeah Melbourne in October. Gives me about 14 weeks.. found what looks like a decent 12 week program, so fingers crossed I get some movement back in my knee over the next 2 weeks then I get can started! Program has the long easy runs each sunday, but at that kind of pace I'd probably be happy backing up and doing them after soccer (even if I take 5km off them initially to compensate)

Punched some of my quicker 10-12 km run times into the JD calculator and it's giving me exactly what my goal time is for the marathon, so I've got some easy and tempo paces now to work with.

the rest of my life can go and get fucked for the next 3 months
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You don't have to do your long run on the weekend, you could do a mid week one before or after work
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A friend's little sister is running 2,350km across the Freedom Trail in South Africa (80+km a day over 32 days), to raise money for Save the Children.

http://www.freedomrunners.org

Quote:

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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Quote:

Originally Posted by mischa21 View Post

thanks - actually had way too much energy at the end. should have gone harder!

I started w 4 hrs in mind, but after about 28km sitting around 5:20/km, I thought I could make it under 3:45 (glenn yous et the challenge in my head!). pushed it as much as I could so stoked to get 3:45 flat. in hindsight could have gone a little bit faster in the first 25km, but had weird shooting pain in my ankle which was came and went throughout so I was wary not to go too hard in case it got unbearable. all in all I think I ran the race really well.
I also stopped to go to the bathroom along the way, and hug my cheering dad (which I now wish I hadn't - those precious seconds! haha) but really enjoyed it overall.

Missed this, yeah seemed to me like that was a more realistic goal time for you. Much easier to push yourself if you have a goal, the art of course is setting an achievable one lest you push yourself too hard. Anyway you beat my first marathon time by a minute so you've got a sub 3:30 in you for sure
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Quote:

Originally Posted by DuncanM View Post

59km and a heavy (for me) squat session in the last 5 days. Time for a rest.

I was just talking to a mate who is doing a 120 miler in August, he'd just got back from his second run of the day and had done 34km for the day on a Wednesday.
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Quote:

Originally Posted by DuncanM View Post

I was just talking to a mate who is doing a 120 miler in August, he'd just got back from his second run of the day and had done 34km for the day on a Wednesday.

that's just getting silly. how on earth would you have the time? plus, your whole life would be consumed in running and running prep. impressive, but silly.
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Quote:

Originally Posted by Dj Whisper View Post

Great work!

If you don't mind can you post an idea of your training schedule? Im trying to find something that will suit me for October, it's kind of tricky though because football season ends early September so it rules out long weekend runs until then..

I didn't really work to one except to build my long runs on the weekend.

During the week I do 3 body attack classes, 3 pump classes, 2 body weight circuit conditioning classes, and 2 run sessions (interval hills around 6-10km). then on a sunday I'd do 1 long run.

I started prepping for the marathon after running a half marathon (so I was trained and comfortable at 21kms).
I then just did 4 long runs: 28km, 33km, 36km, 24km leading up to the marathon.

I think ideally if you can run 2-3 times during the week (speed, tempo, interval work) and then one long run on the weekend.

I train a lot during the week and was worried about overtraining, but I tried to take it easy where I could, and always made sure I did the long run. you learn a lot from that, and that is what helps you understand what running for 3+ hours feels like, and what it feels like after!
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Quote:

Originally Posted by Astro-Boy View Post

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.

Some jerk I know has ruined this by having his birthday blowout in Melbourne the night before C2S, so I'm just gonna do a 56km ultra in January instead.

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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Quote:

Originally Posted by Astro-Boy View Post

Some jerk I know has ruined this by having his birthday blowout in Melbourne the night before C2S, so I'm just gonna do a 56km ultra in January run up Hotham instead.

FYP.

Quote:

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

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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Easy money. 30km ain't nuthin' to ya.
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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.

Holding you to that.

(sorry nads, the sperg kid had to go).

Quote:

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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I'm actually really excited about getting back into it. Also planning a weekend on the peninsula where I'll do Dromana to Cape Schanck on the Saturday, stay at the lighthouse overnight, then back to Dromana on Sunday. Yeeeeee.

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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Also, check this out.

lolfuck.

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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My buddy who did 34km the other day is doing Fat Dog - 120 miles with the same vertical gain as climbing Everest from sea level. I think Western States was originally a horse race until some bloke turned up without a horse. As you do.
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People are so silly.

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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Quote:

Originally Posted by Astro-Boy View Post



I'm actually really excited about getting back into it. Also planning a weekend on the peninsula where I'll do Dromana to Cape Schanck on the Saturday, stay at the lighthouse overnight, then back to Dromana on Sunday. Yeeeeee.

Nice work, glad to see you are getting back into things.

After riding on the weekend & being way too sore for my own good my only solution was that I need to train (& snowboard) more.

Also, I've discovered that winter is a great time for running as the temp is great. Sure it's cold when you start out but within a couple of minutes it doesn't matter.

Quote:

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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Quote:

Originally Posted by DuncanM View Post

My buddy who did 34km the other day is doing Fat Dog - 120 miles with the same vertical gain as climbing Everest from sea level. I think Western States was originally a horse race until some bloke turned up without a horse. As you do.

Saw a photo of Brendans toes after that, think he broke one around the 75 mile mark. Equally gross and impressive.
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Quote:

Originally Posted by Astro-Boy View Post

Some jerk I know has ruined this by having his birthday blowout in Melbourne the night before C2S, so I'm just gonna do a 56km ultra in January instead.


I'm yet to receive my invite
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haha^
Spoiler:

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Originally Posted by Gruso View Post

Don't worry. Like his job, relationships and username, it's not permanent.

Quote:

Originally Posted by ianwil1976 View Post

I heartily recommend visiting Budapest; every chick looks like she could've easily done double-anal in a Private movie.

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Quote:

Originally Posted by airconteka View Post

Saw a photo of Brendans toes after that, think he broke one around the 75 mile mark. Equally gross and impressive.

Fuckin' eh! Sub 16 hour and 7th overall on top of his 8th (I think) at UTMF and it's a pretty good year for the guy. But what does he bench?
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Quote:

Originally Posted by Astro-Boy View Post



I'm actually really excited about getting back into it. Also planning a weekend on the peninsula where I'll do Dromana to Cape Schanck on the Saturday, stay at the lighthouse overnight, then back to Dromana on Sunday. Yeeeeee.

nice work!
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I'm moving tomorrow and will be about 3km away from the Lane Cove National Park and Great North Walk. Aw yiss. Mother. Fucking. Trails.
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nice one.

my 3 month/6 days a week marathon training plan begins on monday.

problem - I havent run in a month, and still can't straighten my knee because i tore my popliteus muscle!
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knee is the worst, i tore my pcl in my knee, 4 years and counting morning pain
Spoiler:

Quote:

Originally Posted by Gruso View Post

Don't worry. Like his job, relationships and username, it's not permanent.

Quote:

Originally Posted by ianwil1976 View Post

I heartily recommend visiting Budapest; every chick looks like she could've easily done double-anal in a Private movie.

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anyone done the stadium stomp? looks pretty cool
http://www.stadiumstomp.com.au/
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Found out today that one of the project managers at my work is a 3 hour 20 marathon runner and her husband has completed the Hawaiian Ironman. Shame I found out on my last day
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Interdasting.
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Turmeric & Curcumin are getting a good rep for that at the moment too.

I'm also seeing a lot of new information suggesting that antiinflammatory procedures & supplements work against the adaptation response that training requires.
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Interesting. Links?
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No, mostly discussions on podcasts. I'll see if they link to anything on any of the transcripts though.
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I found these...

http://www.scienceofrunning.com/2013...lammation.html

http://www.scienceofrunning.com/2013...t-to-stop.html

http://www.runnersworld.com/injury-p...-your-training
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I find running a time of peaceful reflection, I can only imagine the hell as nads tries to synthesize the multitude of theories she has read
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They're swimming around in there anyway, running only makes that easier

Seriously, I read this shit for fun. There is no hell.
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6th of December, Tobor:



We should make a weekend of it.
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Quote:

Originally Posted by Astro-Boy View Post

6th of December, Tobor:

We should make a weekend of it.

Balls. Lorne is that weekend, I'll be paddling my little heart out & trying not to drown.

Weekend after?
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Where is point to pinnacle in that list?
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Quote:

Originally Posted by Tobi View Post

Balls. Lorne is that weekend, I'll be paddling my little heart out & trying not to drown.

Weekend after?

Weekend before would probably be better.

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Originally Posted by big eddie View Post

Where is point to pinnacle in that list?

November 16th. That screen grab is of the first week in December.
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Yeeew

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Originally Posted by gotamangina View Post

I hate it when you're right and I'm not.

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Quote:

Originally Posted by Astro-Boy View Post

Weekend before would probably be better.

29th & 30th of Nov?

Quote:

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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Also you going to run up the road or the trail?

Quote:

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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Yes.

The trail is shorter but steeper, amirite? Linkage?
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Umm - you can either go up Bon Accord Spur or Bungalow Spur tracks.

http://parkweb.vic.gov.au/__data/ass...Feathertop.pdf
http://www.everytrail.com/view_trip.php?trip_id=1985474


Or check out the Harreitville Hash - which is pretty much up & down again
http://www.mapmyrun.com/au/wodonga-v...oute-145350493
http://www.strava.com/activities/120665261
http://runningwild.net.au/razorback-run/

Quote:

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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On the weekend I discovered some sweet trail running almost straight out my front door. I'm pretty psyched about that.
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