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CD6329775 Posts: 11,207
9/3/12 6:19 A

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Glad to hear you had a successful run!


LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,289
9/2/12 10:50 P

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Heather, I'm glad to hear that it went so well AND that you enjoyed it!
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What did you eat immediately after you finished running? A good recovery snack / small meal will help with that fatigue two hours later. But a nap was a good way to deal with it, once it appeared.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
9/2/12 3:52 P

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Jogged 11 miles this morning and it went so well!!! I got up early and had a cup of coffee and some oatmeal beforehand. I used the intervals and pace I was supposed to, and made sure I took it slow. I still finished about 4 minutes faster than I was supposed to though. But it went so so so much better than my last long jog. What a difference! But I got tired about two hours afterward and had to take a nap. :) I didn't seem to need as much water or gu gel today on my jog either.


"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,289
8/28/12 4:51 P

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Eat a recovery meal with carbs and protein as soon after you finish as possible. 30 minutes to 2 hours post run is the best window of opportunity. This will help with recovery. A short nap is a good idea, too. That's what the elite runners do.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
8/28/12 9:03 A

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If this is a new distance for you long runs can make you tired. It is not atypical for someone to take a nap in the afternoon. I remember finding the standing required for making dinner not exactly painful, but not something I wanted to do. It will all depend on how fast you run the long run and how much of a jump it is in distance.

I don't think that lack of sleep the night before is such a big difference. Set everything up ahead of time. Drink a cup of coffee, if you drink coffee and just go and do the run. Remember the long run is not about pace. Just about distance. Particularly in the first few miles being tired and slow could be good.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
8/28/12 8:24 A

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Good morning all,

I did my jog this past weekend according to the MM and it went really really well!!! :)

I need more advice! I do my long jogs on Saturday mornings early. This Saturday evening I'm singing in a talent show. I am concerned that I won't have a lot of energy by the time I get to Saturday night when I sing. I thought that maybe I should just do my long jog Sunday morning instead. The problem with that is that I won't get as much sleep if I do it Sunday morning.

What should I do??? I feel like I should keep my long jog on Saturday morning because I will be able to give more time to make sure I take care of myself beforehand. If I do my jog on Sunday morning, I would only get about 7 hours of sleep, and I would like to get between 8-9.

I might be tired Saturday evening, but if I do my long jog (it will be 11 miles) according to what I'm supposed to be doing (in regards to my time and intervals) then maybe I won't be as tired as I think I will be. (I'm thinking of how my last long jog made me feel tired the whole rest of the day. It was 9.5 miles, but I was going about 2 minutes too fast per mile and my intervals were 2:1 min. when it should have been 30:45 sec.)

The good thing about being tired Saturday night is that I won't care as much if I get picked to advance to the finals or not. This would work in my favor because I'll be more relaxed and enjoy the singing and acting more.

In any case, if any of you have advice I would be grateful. Do the long runs typically make you feel tired the rest of the day?

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
8/22/12 4:57 P

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Good job getting that Magic mile done. You might find that you can run the next one a bit faster. On the other hand doing your Long Runs a bit slow will not hurt you and doing them too fast will make them really tough.



Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,289
8/22/12 4:47 P

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Knowledge is power!

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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CD6329775 Posts: 11,207
8/22/12 12:21 P

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Good job on your first MM!!! Let us know how your training progresses!

MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
8/22/12 12:06 P

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Hi all,

Just wanted to let you know that I timed myself on a mile yesterday, which ended up being 11 min. I didn't push myself really hard, but I jogged the entire mile without walking. My time was better than I thought. According to that, I've been doing my long run training at too fast a pace, and I need to switch my intervals too. Now I get it.

Thanks for all the input!!! :)

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,289
8/21/12 10:01 A

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And you shouldn't work much on stamina until you have first built up your endurance. Your joints, muscles, tendons, etc., in particular need to be strengthened and adapted to the pounding of running before being subjected to much higher intensity running.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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CD6329775 Posts: 11,207
8/21/12 7:01 A

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The title to this thread has a lot to do with your answer.

ENDURANCE and STAMINA are two different types of training techniques.

Long Slow runs build ENDURANCE - which is the ability to cover long distances at a slower speed.
** The pace is supposed to be slow and easy.
** The effort - comfortable and easy.
** Optimal heart rate - 60-75% of max
** Goal: To build endurance - adaptations to your cardio respiratory and nervous systems as well as to the muscles themselves. This adaptation increases the amount of blood that is pumped with each heart beat.

STAMINA training - the ability to cover a set distance at a specific pace
** Pace is faster - usually between an 8K to 30K race pace.
** Effort is comfortably hard
** Optimal heart rate is 83-92% of max
** Goal: to improve your lactate threshold - the place where the amount of oxygen that reaches your muscles decreases

It is through Stamina workouts that your HM race pace is practiced. But these workouts do not last as long as the long slow run of the Endurance workout.







LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,289
8/20/12 9:03 P

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First, running at goal pace is hard on your body, even if you are used to the distance. Your body has not yet adapted to this distance (at any speed). Training at race pace will almost certainly result in overuse injuries, especially to your muscles and joints.

Second, the physical adaptations that increase endurance happen at lower speeds because they require lots of oxygen. If you don't have enough "air" to hold a conversation in full sentences with someone as you run, you don't have enough "air" (i.e oxygen) to fully fuel your working muscles. So, if you run at top speed all the time, you will actually slow the development of those endurance adaptations.

Third, the harder you run, the longer it will take your body to recover. This means you may start a run already tired, which can also cause the problems you describe in your original post.

If your mile pace is around 13 minutes, I suggest you try 1/1 intervals (this is the ratio that Jeff recommends for this pace.)

Edited by: LIVE2RUN4LIFE at: 8/20/2012 (21:04)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
8/20/12 8:14 P

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I have another question, although a wee bit daft - I just do not understand why I would train 2-3 minutes slower per mile than my goal race pace. Is it in order to prevent injury? Or for other reasons as well???

Thanks again!!! :)

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
8/20/12 8:12 P

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Hi all,

Yes, this is my first half. No, I haven't done a MM yet. Right now my mile is at 13min. I can do a MM this week.

Thanks! :)

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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CD6329775 Posts: 11,207
8/20/12 7:13 P

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First, I always eat a decent size carb breakfast 2-4 hours before any run that lasts more than 90 minutes.

Second.... tough to answer how you should adapt. I train for HMs and I know that 10 miles is my magic number. I seem to feel fine before 10, but after 10 my brain says - what in the world are you doing?

Are you running your long runs 2-3 minutes slower than your goal race pace? If not, this could be a key.

Have you run a Magic Mile and have you programmed it into Jeff's calculator to determine the training pace that you should be shooting for on long runs?

It is okay to use a different interval for long slow runs and for your race pace runs.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,289
8/20/12 7:07 P

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HEATHERM444, is this your first half marathon?

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
8/20/12 3:42 P

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What pace are you doing your long runs at. Have you run a magic mile and found your training pace. You should expect to be tired at the end of your long run, the new miles will be a challenge.

Personally I use GU, from and energy standpoint sugar is a good source of energy. I don't worry that much about eating before I run, as long as I'm not doing an endurance activity in the 24 hours before my long run.

Most mornings I just have coffee and soy milk before I run. Maybe 120 calories. When I did my runs in the afternoons I'd have a bowl of oatmeal or a banana.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
8/20/12 3:25 P

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Hi everyone!

I have a quick question. I am training for a half which is on October 13th. I am following the training plan on JG's website. I have noticed on my log runs that my body starts to get tired after about 1hr 35-40min. I am assuming that my stamina will get better as I progress through my training. But can anyone tell me if there is something I can do that will help my body (my legs and hips mainly) have more energy/stamina after 1:30??? My intervals are 2min jog/1min walk.

I was thinking that perhaps I could work on what I eat the days before, and maybe eat something small awhile before I do my long jog. I am making sure that I get a good night's sleep before a long jog and stay hydrated, although I need to take more water with me on my long jog. I like using the Gu gels on my long jogs, but maybe I should use the Accel gels because those have protein and the Gu gels don't.

Any advice would be most welcome. Thank you for reading my post!!!

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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