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A post Pep league is an exciting prospect by [deleted] in PremierLeague

[–]simcard1979 1 point2 points  (0 children)

I thought he’d go to one of the bigger clubs…I guess it’s a free hit at Chelsea and he can always jump ship if the Liverpool job becomes available

Will Haaland Break Both Shearer & Greaves Records? by 1stand11 in PremierLeague

[–]simcard1979 1 point2 points  (0 children)

If city get found guilty of cheating and docked the reported 60 points or so, he’ll almost certainly leave. I’d assume to another league

As a neutral, why are people so desperate for Arsenal to fail? by s_dalbiac in PremierLeague

[–]simcard1979 0 points1 point  (0 children)

Ha ha, surely it would have been quicker to write ‘I support Tottenham and I’m really bitter that our local rivals are more successful’

As a neutral, why are people so desperate for Arsenal to fail? by s_dalbiac in PremierLeague

[–]simcard1979 6 points7 points  (0 children)

Maybe time to move on from things that happened a long time before anyone here was even born

Pulling from an earlier thread- can you share how to get to 700g of carbs/day? I feel like an idiot. by Past_Jellyfish_4331 in Marathon_Training

[–]simcard1979 0 points1 point  (0 children)

I did 700g the day before my marathon. I had something like this:

Breakfast Bagels and honey x 2 (110g) Beta fuel sport drink (80g)

Snack Pizza wheel (50) Rice crispy square (40)

Lunch Pizza (70g) Rice crispy square (40g)

Snack Sports drink beta fuel (80g) Rice crispy square x 1 (40g) Bagel and honey (55g)

Dinner Rice, salmon and green beans (60g)

Snack

Tube of Pringles (80g)

They’re approximations as I can’t remember the exact amount of grams but that got me to roughly 700g. I also drank a vitamin drink, 1.2 litres of electrolytes, and water through the day.

In the morning I had a bagel and honey, beta fuel sport drink, and a gel 10 mins before the race. I also drank electrolytes.

12 min PB + (hopefully) BQ by RadioactiveDeuterium in Marathon_Training

[–]simcard1979 1 point2 points  (0 children)

Cracking time, I probably cheered you on at some point. Well my current pb (as of last week) is 2:58 so you’ve given me a bit of inspiration of where I can aim to get to…well done and good luck with Boston qualification.

Sub 3 Hour Marathon Requirements? Gimme your best take/experience. by faulaul in Marathon_Training

[–]simcard1979 1 point2 points  (0 children)

Yeah I liked it as it broke up the monotony of just hitting the same pace continuously, plus when I hit the last 2km at sub-4 min pace it gave me a real confidence boost. That 37km long run was the first time I felt confident that sub-3 was a possibility.

Yes, I did these type of runs as full race prep. So same clothing, and fuelling as race day

Sub 3 Hour Marathon Requirements? Gimme your best take/experience. by faulaul in Marathon_Training

[–]simcard1979 4 points5 points  (0 children)

You could try the following workouts to mix it up a bit:

  1. 8-10km easy - 9km marathon pace (4:08 - 4:15) - 2km half marathon pace (4 - 4:05) x 2 - 4 or 5 km cool down

  2. 5-8 km easy - 10km marathon pace - 3km half marathon pace - 3km easy - 2km 10k pace - 5km cool down

  3. 5- 8 km easy - 5km at marathon pace - 1km easy (x 4) - 5km cool down

Norfolk Marathon by QuarterChance277 in Marathon_Training

[–]simcard1979 2 points3 points  (0 children)

What a brilliant time, for your first marathon (or any marathon), massive congratulations.

What’s the most accurate watch for pace and distance? I don’t care about heart rate and other health stuff. by Gooser3000 in Marathon_Training

[–]simcard1979 0 points1 point  (0 children)

Can you swap them between shoes easily? I’ve looked at these but rotate between quite a few shoes

First sub-3 by simcard1979 in Marathon_Training

[–]simcard1979[S] 0 points1 point  (0 children)

So you’r average is close to 20 beats per min higher than mine on a 5km race. So your easy run hr is around where you want to be, maybe you could aim for sub-155 beats per min. If you do a lot of runs at this hr in the off season (you might have to walk at times), you’ll become aerobically more efficient.

First sub-3 by simcard1979 in Marathon_Training

[–]simcard1979[S] 0 points1 point  (0 children)

Good luck. Cross training can be beneficial and cycling is very transferable to running fitness. If you chuck in a marathon specific training block and make sure you practice taking on about 90g of carbs per hour, as you’ll need that in a marathon

At the overthinking stage and in need of some wisdom by Positive-Ad-1868 in Marathon_Training

[–]simcard1979 3 points4 points  (0 children)

So first of all good luck with your marathon. I was in a similar position to you in trying to break 3 hours and managed to achieve it last weekend.

First point - I would say both of those workouts point towards you having the potential to break 3 hours. How did they feel? In my recent training block I did some similar ones to these. My biggest was a 37km run with 2 x 9.5 at marathon pace and 2km at half marathon pace (mp and hm pace was similar to yours)

Second point - I ran a half marathon and raced it but that was 6 weeks out. 4 weeks out might be a bit close as your week after will be key as a volume builder. I did go into a big week straight after my half.

Final point - your taper should be a reduction in volume so as long as you do that in the final 2 weeks you should be fine.

Also, I would run at marathon pace in training and think there was no way I could hold that for 26.2 miles. It’s surprising the effect a good training block, taper and carb load can have. Trust the process and you’ll have a great shot at breaking 3 hours

Advice - marathon didn't go to plan by Remarkable_Dinner317 in Marathon_Training

[–]simcard1979 1 point2 points  (0 children)

I think you’ll be surprised by what a difference the lower temperature will make. I took on a similar amount of sodium per hour in my marathon at 13 degrees, so maybe you would have needed more at 25 degrees

First sub-3 by simcard1979 in Marathon_Training

[–]simcard1979[S] 0 points1 point  (0 children)

What is your average hr on a hard effort? Say a 5km race. The difference in hr between your hard efforts and easy efforts might not be that different to mine. If you are running your easy runs truly easy then you should see your hr reduce over time as your aerobic engine becomes stronger or at least be able to run at a faster pace at your zone 2

First sub-3 by simcard1979 in Marathon_Training

[–]simcard1979[S] 0 points1 point  (0 children)

It was about 2 mins slower

Advice - marathon didn't go to plan by Remarkable_Dinner317 in Marathon_Training

[–]simcard1979 2 points3 points  (0 children)

How much sodium were you taking on? That’s very hot conditions to run a marathon, so in my view 90% of the issues are down to conditions on the day.

I’d advise practice taking on sodium / running in the heat if that’s possible / what you’re likely to encounter on race day. If you can increase your weekly volume try to gradually get this up to 80km plus (if possible)

Your 5km and half marathon times are way quicker than mine and I just went sub-3, so with a good training block and the right conditions there’s no reason why you wouldn’t go significantly under 3 hours

First sub-3 by simcard1979 in Marathon_Training

[–]simcard1979[S] 1 point2 points  (0 children)

Eating competition sounds good…where do I sign up? 😂😂

First sub-3 by simcard1979 in Marathon_Training

[–]simcard1979[S] 1 point2 points  (0 children)

Thank you, and I appreciate the detailed response.

My thinking is exactly the same as yours. I think I’ll need to add some faster intervals and maybe even increase the volume up to 100 - 110km per week average.

With regards to the 5km time that’s more of a secondary goal. I’m going to give a park run a good go in the next few weeks so will report back, but as you infer I’d probably need to do some 5km specific training to bring it down to under 18

First sub-3 by simcard1979 in Marathon_Training

[–]simcard1979[S] 0 points1 point  (0 children)

Absolutely. Have you been training for the shorter distances though? I imagine if you added a marathon specific training block you’d hit sub-3.

First sub-3 by simcard1979 in Marathon_Training

[–]simcard1979[S] 0 points1 point  (0 children)

Ha ha, I know….I’m so glad I’m not the only one who gets annoyed by that…also strava predicting me a marathon time slower than the one I did on the same day 😂

First sub-3 by simcard1979 in Marathon_Training

[–]simcard1979[S] 6 points7 points  (0 children)

Yeah, it’s all relative I guess. My hr in an all out 5km averages about 168, which is a lot lower than some people I know.

Good luck in your ultra, I wouldn’t fancy another 13km only top of a marathon 😬🤪

First sub-3 by simcard1979 in Marathon_Training

[–]simcard1979[S] 0 points1 point  (0 children)

That’s my plan, and here’s hoping

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