http://sweat365.com/forum/ Forums Tag: Marathon en Sat, 18 May 2013 20:12:56 +0000 http://sweat365.com/forum/topic/687#post-2914 Sun, 14 Jun 2009 18:21:14 +0000 bigwll90 2914@http://sweat365.com/forum/ <p>Hey everyone, I'm looking for great places to go for long weekend runs as I prepare to run my second Marathon.</p> <p>Hopefully this can become a way for others in Philly, Delaware and Washington, DC to find new places to run.</p> <p>So far:</p> <p>Valley Forge National Park: 5 mile paved &#38; 10 mile paved/grass/stone trail w/2 mountains</p> <p>Skukyll river trail and/or W River Dr (various distances)</p> <p>Forbidden Trail (10+ miles w/shoot-offs for hills and hiking)</p> <p>Brandywine Creek State Park (about a 6 mile loop, find the trail on the opposite side of the river for a single track run)</p> <p>Let me know if you all want more info on any of these. </p> http://sweat365.com/forum/topic/559#post-2339 Sat, 04 Oct 2008 09:26:03 +0000 Bill Anders 2339@http://sweat365.com/forum/ <p>Horsefly,</p> <p>While your mathematical max HR is a neat "gee whiz" sort of thing, keep in mind that it's an average for millions of people. You are an individual.</p> <p>The more realistic method is to find out what your Lactate Threshold Heart Rate (LTHR) is. Sounds daunting, but it's not.</p> <p>It's a simple 30-minute test. Warm up well, then run 30-minutes as steady as possible, at as hard an effort as you can maintain for that 30-minutes. If you absolutely can't make it 30-minutes, then you're going too hard.</p> <p>After your warm-up, take off. Ideally on a track or other level surface. Start your HR monitor. At the 10-minute point, press the Lap Button. Go for the next 20-minutes.</p> <p>Your average HR for the last 20-minutes is your LTHR. </p> <p>Now all that means is that you've found the threshold at which your body starts to produce more lactic acid than it can flush. Above that point and you'll likely only maintain that intensity for a few minutes. For your 1/2 marathon, you'll likely run 20-30 bpm below your LTHR.</p> <p>For some good reading on it:</p> <p><a href="http://www.performancetrainingsystems.com/newstips/tips_lttp.html" rel="nofollow">http://www.performancetrainingsystems.com/newstips/tips_lttp.html</a></p> <p>There are other methods in there as well.</p> <p>Once you know your LTHR, you can start using a common technique called Zone training.</p> <p><a href="http://www.performancetrainingsystems.com/newstips/tips_zone_finder.html" rel="nofollow">http://www.performancetrainingsystems.com/newstips/tips_zone_finder.html</a></p> <p>For a 1/2 marathon, you'd want to stick to around Zone 3, with the understandable surge to Zone 4-5 towards the end. But commonly folks go out too hard, hitting those higher zones early on. That's one of the reasons why they fade so much towards the end. </p> http://sweat365.com/forum/topic/559#post-2332 Fri, 03 Oct 2008 04:12:18 +0000 tje210 2332@http://sweat365.com/forum/ <p>horsefly - the problem is that you don't know your actual max HR. to determine it, you'd have to go to failure under controlled conditions. based on personal experience and the recommendation of some running gurus, i recommend that you pair the HR monitor data with perceived exertion levels, and watch how those two relate to each other as time passes. the objective being that higher exertion level will achieve the same HR while achieving better results (faster speed). i advise against believing any % max HR data that the monitor spits out at you. use whichever non-lab method you want to calculate your theoretical max HR and use that to guide yourself so that you don't go into cardiac arrest . . . but you can't expect more than that from your monitor. </p> http://sweat365.com/forum/topic/559#post-2331 Fri, 03 Oct 2008 03:52:46 +0000 adarian 2331@http://sweat365.com/forum/ <p>I am 43 years old, on recent fast run of a 1/2 mile, Hr monitor showed max of 201 an average of 182. 3 minutes after run Hr is down to 117 and in 5 minutes down to 92. Normally for this run max is 182 and avg is 164 or so.</p> <p>What does it all mean, to me that 201 showed that I was really moving fast. The run turned out to be 13 seconds faster than the previous day.</p> <p>Next week if I run the same time or faster and my heart rate drops back down to the normal range then that tells me my body has adjusted. </p> http://sweat365.com/forum/topic/559#post-2330 Fri, 03 Oct 2008 03:21:31 +0000 horsefly 2330@http://sweat365.com/forum/ <p>I'm using a HR monitor to train for my half marathon. Right now, I'm up to running a mile and a half. My HR averages 91% and slowly approaches my max. 91% seems really high to average but I don't feel exhausted enough to stop until I get within 1-2 beats from my max HR. Will it stay that high when I get to running longer distances, or will I be running 13.1 miles averaging 75%? I assume as I get more fit it will take it longer to hit the max, but does it ever get where it doesn't slowly increase over time? </p> http://sweat365.com/forum/topic/404#post-1726 Fri, 20 Jun 2008 05:05:17 +0000 gitanjali 1726@http://sweat365.com/forum/ <p>Hi! I have been running for the past few years but never gone beyond 6 miles. I am about 5ft 4inches and weight 58kgs. I was wondering whether there is an ideal weight I should maintain. I start at a speed of 8.5km/hr and go upto 12.5km/hr in my last lap. What is a good steady speed I can maintain? Any suggestions? </p> http://sweat365.com/forum/topic/404#post-1718 Wed, 18 Jun 2008 13:31:17 +0000 rugman 1718@http://sweat365.com/forum/ <p>Just to add a little to Linsey's excellent answer...<br /> Make sure you work low intensity (let your heart rate fall to below your aerobic zone in between sets) at your lifting. Also go for 10-15 reps. Just a couple of sets per exercise.<br /> Also, bodyweight exercises are better at strengthening joints than weight lifting. </p> <p>You should do at least hyperextensions to balance your ab work. Maybe add good mornings or something like that too.</p> <p>I have the same exact goals as you. I do one day of weight training a week and one day of bodyweight exercises a week. Running three to four days a week.</p> <p>Good luck, and good running! </p> http://sweat365.com/forum/topic/404#post-1653 Mon, 09 Jun 2008 18:36:19 +0000 lcicalo 1653@http://sweat365.com/forum/ <p>Thanks. I am definetly started to work my abs more. I did some weight lifing yesterday upper body and lower body. I am sore today. Thanks for the advice. </p> http://sweat365.com/forum/topic/404#post-1616 Thu, 29 May 2008 22:29:02 +0000 Lindsey 1616@http://sweat365.com/forum/ <p>From what I have heard and read I think that it is very important to do overall strength training so as to prevent injuries to the joints, etc. Also staying lean and not bulking up is really important for a runner, thats what I have read on posts on this site.</p> <p>The bike, reverse crunch, plank and just about any abdominal exercises with a swiss ball and/or medicine ball work really well for abdominals. Also, I find that while your walking around, jogging, standing, etc...contracting your abs for a few seconds helps strenghten them and improve posture. And you don't need to do hundreds of crunches to get the right affect either if your form is good.</p> <p>For lower body I think that calf raises, different lunges and different squats work really well to. You can use the swiss ball and medicine ball for these as well.</p> <p>Hope that helps! </p> http://sweat365.com/forum/topic/404#post-1561 Fri, 23 May 2008 13:40:07 +0000 lcicalo 1561@http://sweat365.com/forum/ <p>Okay I have been running since last May. I am up to 6 miles. I am training for the CRIM (10 miles)with a training program continuing for a 1/2 marathon. Does anyone have any suggestions of abs/strength training that I could now to prepare myself? I definetly need to strengthen my abs. What leg strength training is best in everyones' opinion? </p> http://sweat365.com/forum/topic/133#post-1354 Mon, 21 Apr 2008 22:19:00 +0000 withoutane 1354@http://sweat365.com/forum/ <p>Perhaps in a few years? </p> http://sweat365.com/forum/topic/304#post-1132 Fri, 22 Feb 2008 16:49:58 +0000 llij 1132@http://sweat365.com/forum/ <p>I saw the first airing in January. It was great and got me so psyched for my spring training. </p> http://sweat365.com/forum/topic/303#post-1122 Tue, 12 Feb 2008 03:34:53 +0000 Brad Hefta-Gaub 1122@http://sweat365.com/forum/ <p>Congrats completing the marathon! Good job! </p> http://sweat365.com/forum/topic/303#post-1121 Tue, 12 Feb 2008 03:32:34 +0000 hes2eng 1121@http://sweat365.com/forum/ <p>Hey y'all!<br /> I ran it. Finished in 4:59. Not my best, but got my finisher's medal and finisher's t-shirt.<br /> Hope everyone else is hittin' it hard!</p> <p>Gotta Run . . . ! ;) </p> http://sweat365.com/forum/topic/304#post-1120 Mon, 11 Feb 2008 00:51:03 +0000 nikkid 1120@http://sweat365.com/forum/ <p>I went to the Jan 24th showing also. I enjoyed it, but it was definitely more fun because I went with all of my running girlfriends. Gary didn't enjoy it as much as I did. Here's his take:<br /> <a href="http://garyd.sweat365.com/2008/01/25/spirit-of-the-marathon-review/" rel="nofollow">http://garyd.sweat365.com/2008/01/25/spirit-of-the-marathon-review/</a> </p> http://sweat365.com/forum/topic/304#post-1112 Fri, 08 Feb 2008 22:43:51 +0000 kchealy 1112@http://sweat365.com/forum/ <p>I've already got my tickets for Feb 21 - tickets for the 1/24 theater near me were sold out 2 weeks in advance! On the plus side though, I did get to see Juno that night...and it did have a little bit of running in it. </p> http://sweat365.com/forum/topic/307#post-1107 Thu, 07 Feb 2008 10:25:17 +0000 axel 1107@http://sweat365.com/forum/ <p>HI Rebecca,</p> <p>Lisas program is pretty useful, check on that.</p> <p>In addition: It´s good to have long-term goal. That keeps us motivated. But I think it´s smart to work up to that rather then going all out and killing the fun in it (you initial post suggests that you are aware of that).</p> <p>I have a running shop here in Germany and I get a few runners who don´t really want to be patiant and build up to the long-term goal. A few start out with a marathon as their first race ever... to each his own, but I think this is asking for trouble. After all the aim is to enjoy the marathon and not to make that the last run ever ;-)</p> <p>I would ease into the distance. Go from 5k to 10k to 21km to 42km. Go to the next level when you feel that you have the last level in control.</p> <p>Axel </p> http://sweat365.com/forum/topic/307#post-1104 Wed, 06 Feb 2008 22:26:45 +0000 Lisa Sabin 1104@http://sweat365.com/forum/ <p>Hi Rebecca,</p> <p>I am a running coach. I have trained several people who've suffered back pain. The beginner half marathon program in our library takes a gentle approach. Combining this program with 2 days of strength training worked really well. I've trained over 50 runners with this program. <a href="http://sweat365.com/library/training-plans/running/half-marathon/beginning-runner/" rel="nofollow">http://sweat365.com/library/training-plans/running/half-marathon/beginning-runner/</a></p> <p>Weight training will strengthen your joints. <a href="http://sweat365.com/library/articles/sports-specific/running/resistance-training-and-running/" rel="nofollow">http://sweat365.com/library/articles/sports-specific/running/resistance-training-and-running/</a> </p> <p>If you feel a pain that is persistent or changes your gait, you'll want to get it checked out by your doctor. However, the first thing to do with a minor pain is: rest, ice, compression and elevation. </p> http://sweat365.com/forum/topic/307#post-1103 Wed, 06 Feb 2008 18:37:42 +0000 rbecca 1103@http://sweat365.com/forum/ <p>Hi Axel,</p> <p>To answer you questions, I am not a runner, in college back in 2000-2002 I was running every other day about four miles. I hurt my back at the end of 2002 and it stopped my running completely, began to do yoga, and slowly got myself back on track. But I never continued to run, since then I have done, weightlifting, aerobics, spinning, kickboxing, and backpacking.</p> <p>Last summer, I tried trail running and I think I stretched my achille's because I felt some pain and they sort of "clicked" or snapped every so often. One of them still does that once and a while, but only after I run, so I stopped the trail running.</p> <p>I did start to run a bit though recently, and it is usually, for now, twice a week and only about a mile. Aerobically I can do more but my joints begin to get sore, and my back as well.</p> <p>I'm looking to get back into it, but steadily so I am making progress, but not putting myself at risk for injury </p> http://sweat365.com/forum/topic/307#post-1102 Wed, 06 Feb 2008 17:25:02 +0000 axel 1102@http://sweat365.com/forum/ <p>Hi there,</p> <p>to answer that I need some more information. Are you running already, or just now starting out? If you are not running yet, what other sports are you doing (as you said you are very fit). If you are running, how often for how long? Have you done any racing? If so what kind of and on what level?</p> <p>Axel </p>