The Sub 3:15 Marathon Thread
305 lurkers |
330 watchers
Oct 2014
12:39pm, 30 Oct 2014
23,085 posts
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HappyG(rrr)
I think the plural of the leg muscle called calf, should be calfs. Calves are wee black and white things that you see in fields. Clare - that's a hard one, unless you can get a personal running coach to analyse your form and possible test individual muscle strength, I don't know how you could work that out? Being a skinflint and not having a personal coach or trainer, I used to work on the principle of balance - if I had sore calfs, I was too much on my toes, sore shins, too much on heels. Sore quads from downhill running = weak quads, do more downhill running (or squats and lunges). Sore glutes from uphill running = weak glutes, do more uphill running (or squats and lunges). But sore quads or sore hams from running on flat road or track? No idea. Sorry! The only thing I would say, is give yourself a good time to rest. After a full mara PB attempt, and especially when it was particularly tough at the end = 3-4 weeks of rest. 1-2 of complete rest, then 1-2 of very gentle running. Intervals would not be prescribed, not in my book, anyway. My longest term injury was doing track 6 weeks after my second marathon. Which was Abingdon in 2009, interestingly. I was out for 6 months with a pelvis injury. Go carefully pls!  G
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Oct 2014
1:02pm, 30 Oct 2014
6,611 posts
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Chrisull
HappyG - while answering Clare, you've inadvertently given me an answer. Downhill running - never any problems. In fact I'm always strong downhill. Uphill running - soreness, usually tight hamstrings, but I'm guessing this is masking weak glutes? It's also noticeable that people I am faster than on the flat and downhill wait til I fade uphill to overtake me in races. I do note also that uphill running in itself isn't helping me. I do a lot. (Trust me it's hard to avoid here). So my solution is lunges/squats? The question is how many? The glutes can't be *that* weak, so I'm guessing I don't have to go in at bottom level. What is a good starting point, how many a day, how many times a week kind of thing? |
Oct 2014
1:13pm, 30 Oct 2014
2,916 posts
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clare1976
Thanks :-)G and caution noted. I won't be doing daft volume or intensity at the track, just a bit of a sharpener really and our club coach is there so he is going to look at where we think my weakness(es) are. I have had loads of rest, only ran twice since Abingdon so far! |
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Oct 2014
1:50pm, 30 Oct 2014
23,086 posts
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HappyG(rrr)
Chris, I'm no expert in this, hopefully someone will be along who is (Runa?) but I find Pilates does the most amazing glute exercises. Weird movements (single leg lifts, from lying or plank position, from bridge postion etc.) which really isolate the glute. I do it once a week, but should prob do more. I also foam roller my hams, quads, ITBs and glutes for all I'm worth (at least 3 x per week) and as above, I swim, bike and do general gym work (e.g. bodypump, or my own gym session with squats, lunges etc.) 1-2 times per week. Finally, (top tip from El Bee and V'rap!) I do single leg squats while brushing teeth or shaving! 2 x 15 per leg, as often as I can remember. I used to get pain deep in glute (piriformis) and all traditional runners probs - ITBs, knees, hips etc. I haven't for 2 years now. I started Pilates 2 years ago. Pilates, anyone?! G
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Oct 2014
1:52pm, 30 Oct 2014
23,087 posts
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HappyG(rrr)
Oh, and Chris, I agree that just doing more hills doesn't necessarily make you good at the hills. The folk in my club who have done well at hills recently (I'm talking ultra runners, not steep, short fell running) did specific strengthening work. I don't know the details (she pays a PT and wouldn't give me the full routine, because I was "stealing"!) but I got the gist: Single leg hopping up stairs Side jumps over bench or bar Jumps up onto a bench Jumps down from a ledge (soft bent knee landing) etc. G
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Oct 2014
5:36pm, 30 Oct 2014
6,614 posts
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Chrisull
Ta G, yes I've come across some of those exercises before... they hurt! I guess I have to make serious program of them.
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Oct 2014
7:03pm, 30 Oct 2014
2,905 posts
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BS
Ptb I found it a bit more difficult mainly due to a long gradual climb up through Phoenix park from the zoo end into a head wind before leaving and returning back into the park with a few very fast miles. The 'wall' came a bit later than usual followed by the ucd flyover. I think the heat played a big part. Saying that it started and finished on a level so no real excuse. BR, at that stage I'd missed my main goal of 3:15 so took the opportunity to acknowledge some of our running club who were there supporting their husband/father. My best marathon times come on the back of plenty of specific running miles all in and around a period when I was doing Tri training. |
Oct 2014
8:43pm, 30 Oct 2014
7,525 posts
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Bazoaxe
I go to a 1hr Pilates class every week - I wish I could find the time to do more over the rest of the week as it really works and I leave the class in a great posture and feeling brand new.
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Oct 2014
10:46pm, 30 Oct 2014
636 posts
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dan.
I need your advice. Since Leicester at the weekend I've been thinking about racing another mara soon. I could run malaga in 5 weeks. My thinking is that I've gotten myself fit and don't want to wait until London for another sub3 attempt. Some of my running friends think its a plan but others think it foolish and that it will lead to injury. What do you all think?
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Oct 2014
10:51pm, 30 Oct 2014
2,458 posts
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STOOSH
dan - personally i think there's no reason not to, a few of us here have done such doubles and been successful in knocking out pb's. I'd just be cautious about ramping in miles without giving a little recovery time. The endurance is there so you would only need a couple of long runs between now and Malaga!
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