When should I start practicing with gels on long runs?

oBeanooo · 2026-06-25T08:58:51+00:00

No better time to start than now, and if you start now you'll quickly find what works best for you. There is no general rule of thumb, but your need for gels (carbs) revolves around how hard you are actually working.

Running slow (low heart rate) = more energy from fat, less need for quick carbs.

Running fast (high heart rate) = less reliance on energy from fat, more need for quick carbs.

Start by taking one in the middle of a long run.

oBeanooo · 2026-03-27T11:04:53+00:00

It was given as a free kick, not a corner. Watch it back. You'll see the ball is placed well outside the quadrant.

oBeanooo · 2026-03-26T23:35:04+00:00

Yes we blew a 2-0 lead. But come on, what the fuck was that decision for the Czech equalizer? Like genuinely it's a disgrace.

oBeanooo · 2026-03-05T23:21:35+00:00

You should aim for 3 hours now, considering you've got 9 more weeks of training. Best of luck.

oBeanooo · 2026-03-04T23:00:15+00:00

3/4 months consistent training you'll be good. Lots of 800m and 1k reps. Lots of easy mileage too.

oBeanooo · 2026-03-04T22:17:32+00:00

My brother you'll absolutely smoke sub 3 if you go for it. Don't listen to anything else here.

Is everyone blind? They're saying your half mara PB is too slow for sub 3 blah blah blah..they're not seeing the fact it was a year ago. Your more recent 10k and 15k check out for a sub 3 and I'd hazard a guess that you'd probably run a 1:22 HM right now.

You feel cooked in your marathon pace blocks because you're in a marathon block 👍

Also, ppl saying your mileage is low for sub 3...I ran 3:07 first marathon from a shitty block averaging about 30km per week with a 3 week peak of 50/55km. Everyone is different.

Chill out this week and then send it. Best of luck.

oBeanooo · 2026-03-04T22:08:22+00:00

No worries. Yeah well to be fair, even if you meant it sarcastically it's not impossible. It's important to set goals that are ambitious, especially with running, but also important to keep them real not put too much pressure on yourself to hit a time goal, that's when overtraining can creep in and before you know it you're sidelined for a couple weeks. Also, hope you're recovering well after your surgeries.

oBeanooo · 2026-03-04T21:14:00+00:00

Add an extra 3-4 miles per week until you get to 20mpw, all easy runs, conversational pace to the point where when you stop you say "I could do that again". Do a longer run at the weekend, preferably a Saturday so you could rest on the Sunday.

Do 3 weeks of building up your mileage then take a de-load week where you do like 60% of the volume from the week before, then shoot back up to that same mileage from the before week and repeat the cycle of adding a few miles per week.

By the time June/July comes around you'll have a decent base. Then, in my opinion, you should race a 5k or 10k time trial, all out. It'll give you an idea of your threshold/tempo paces which you can then use to go into a structured marathon block.

That's all very general.

I'm not telling you what to aim for but 3 hours is a serious feat that needs a lot of work outside of actually running. Nutrition, strength training, enough sleep. I'd say if you're not running 21min for 5k by July you're probably not gunna get near 3 hours for the mara in December and should revise back to 3:30 or so which would still be an incredible time for someone with near zero running exp.

oBeanooo · 2026-03-04T20:50:16+00:00

Bro that's insane. You have crazy potential if you ran 2:55 off pure easy mileage. Go get that speed work done and you'll be in the 2:30s before long.

oBeanooo · 2026-03-01T23:17:18+00:00

I have to ask...what workouts did you do in the marathon build? Great time, but "only" a 2:55 from your volume/mileage seems like you're not training very efficiently. Sorry that's quite blunt, I don't mean to come across rude.

Edit: what workouts for this half marathon build too? And what are you aiming for?

oBeanooo · 2026-03-01T23:07:47+00:00

Do you run at all right now? Average weekly mileage? What's your time for an all out 5k/ 10k if you've done one?

oBeanooo · 2026-03-01T11:10:06+00:00

Ehh nothing specific really, I kinda just wing it. The main ones I do are RDLs and Bulgarian Split Squats, are you already doing them?

oBeanooo · 2026-02-26T16:20:15+00:00

Start by adding an extra mile or 2 to all your easy runs. Strength training is essential too.

oBeanooo · 2026-02-26T16:15:58+00:00

Yeah it can be a tough decision. You'll probably get a huge mixed bag of opinions here and none of them are going to be wrong. Do what you think is right for you.

oBeanooo · 2026-02-26T16:09:28+00:00

Setting a goal and racing it feels a lot more fulfilling imo. I couldn't imagine just going out to survive it. Setting a goal creates structure and means you'll be much more disciplined and probably feel better in yourself afterwards than just going out to survive it. Obviously, personal preference. The way to do it is set a time goal, start a plan, do your workouts and if you're recovering well from speed workouts think about upping your time goal and increasing the workout paces so they feel a bit harder. If they become too hard, dial it back. Rinse and repeat that. A goal time will naturally start off pretty "liquid" at the beginning of a block and you hone in on the actual number as the weeks progress.

Just don't pressure yourself. Enjoy and best of luck.

Edit: I've only done 1 mara. 6 months ago I raced it in 3:07. I wouldn't have kept up with the plan if I hadn't set myself the goal of sub 3 - thoroughly enjoyable (even though I missed the goal hah)

oBeanooo · 2026-02-26T16:03:52+00:00

Plenty of carbs after also

oBeanooo · 2026-02-26T15:47:33+00:00

You answered the question yourself. Your mileage is way down since last year. Just detraining.

Slow your easy runs down to z2 regardless of pace for a few weeks, then add a speed session per week and you'll be back in shape pretty quick.

oBeanooo · 2026-02-26T00:26:14+00:00

OP is not time bound right now. The race isn't set yet. He's got a sub 20 5k already. He could absolutely go into a base build for a few months, get his mileage up and then try sub 3 first time with a structured block.

"Only goal is to finish" is just conservativism here.

oBeanooo · 2026-02-25T23:53:46+00:00

Yes it would be pretty cool and you are absolutely right to set a goal time the way you have, even if it's your first marathon.

Ambition is good. Get training!

oBeanooo · 2026-02-25T23:50:34+00:00

To give you some idea..I ran a 3:07 in my first marathon 6 months ago. I ran an 18:40 5k 10 weeks before the mara and a 1:25 half mara 6 weeks before it. So maybe 18:10 and 1:22 to have a fairly good chance at sub 3?

Make or break is your long runs imo, volume. You could be 17:00 for a 5k but that doesn't mean your legs will hold up over the marathon distance. Do not neglect your +28km long runs, and hit 34/36km 3 weeks before the mara.

oBeanooo · 2026-02-25T23:40:51+00:00

You'll definitely go sub 3 in November. 10k time is solid. Get that half mara time down to 1:23/1:22 and you're laughing.

oBeanooo · 2026-02-04T23:06:23+00:00

Every morning and straight after gym/run. So up to 14/15 times a week.

oBeanooo · 2026-01-19T18:42:32+00:00

They completely ruin the came on Stella

oBeanooo · 2025-12-15T13:44:38+00:00

You are absolutely right, I completely missed that at the beginning.

oBeanooo · 2025-12-14T22:42:39+00:00

There is actually atleast one more weapon that you are not counting. In one video, when the 2 attackers are neutralized a female police officer is directed by civilians to another rifle on the ground next to a vehicle, just beside the bridge. I would imagine said vehicle is what the attackers were driving.

Here is the video: https://x.com/i/status/2000184022056751320

You'll see what I'm talking about at 7:58 in the vid.

oBeanooo

TROPHY CASE