Running

[floppydrive]

i did my lsd run yesterday morning.. ran 3hrs. no cramps, no injury

so far, so good

nde ko pa alam ilan kms

 

next target: 4-5hrs na takbo

 

Galing, ppdd! Time on your feet naman ang kailangan natin sa ngayon.

 

May sinasabi din na para mabawasan ang injury risk, pwedeng tumakbo ng 2 consecutive long runs of around 3 hours or less instead of 1 long run of 4 hours or more.

 

http://runkeeper.com/fitness-class/running-marathon/9?menuSelection=FEED&parentTypeId=7

 

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Beginner Marathon - To Finish

 

 

This marathon plan is designed for the beginner runner looking to finish their 1st marathon and/or break the 4:30 barrier who is able to handle 30 mi to 35 mi per week.

 

This is based around two basic principles:

 

1. You need to increase your running slowly to adapt to the increased training; and
2. For success at the marathon distance, you need to train for the demands of the race.

This means three things:

• Increasing your fitness so that you can decrease your marathon pace and make it more comfortable
• Teaching your body how to burn fat as a fuel source as opposed to carbohydrates
• Simulating the fatigue you'll experience the last 10k without getting hurt or becoming too tired in training.

 

To encourage your body to use fat as an energy source and to simulate the fatigue at the end of the race, this plan breaks up the long runs over the weekend into two moderately fast paced runs and spreads the mileage out throughout the week. Long and slow 22 mi runs provide a deceptive sense of confidence about completing the full 26 mi because they don't address the fueling issue. Furthermore, runs over the 3:30 - 4 hour mark breakdown the muscles and will completely exhaust you, which leads to a significant delay in recovery. Instead, this schedule places runs on both weekend days, which will allow you to carry the fatigue of Saturday's run into Sunday, which will simulate the latter stages of the marathon without having to run 20 mi first.

 

By spreading the mileage throughout the week and the long run on the weekend, you'll stay healthy and have enough training under your belt to finish the race smiling at the finish line. All slow runs should be run at a conversational pace that is very easy and doesn't feel straining.

 

 

[ppdd]

@floppydrive -- wow this is a nice article bro. thanks for sharing. i'm trying to make 3 (long) runs each week. nde naman pwersado, just trying to make my body comfortable running/walking for 5-6hours and increase my stamina. i'm also lifting weights (dumbells) and doing core exercises during recovery period. grabe hirap pala magprepare lalo puyat lagi sa work.. tsk tsk

[floppydrive]

Three weeks before RUPM! This weekend will be the last chance for a long run. After this we should be tapering off.

 

Let's do this, MTC runners!

[ppdd]

mukhang busy ang lahat sa practice ah

upto ilan days ba before run maganda magpa-spa? hahaha

kulang pa yung long runs ko.. i'd probably run 2-3 more LSDs then 1 week pahinga

langya feeling ko tumataba ako pag nde tumatakbo eh hahaha

[wyette]

Kulang pa rin ako sa mileages for the full pero im mentally preparing myself for the worse!

 

Lsd this week on my next off. Then taper taper na!

 

Happy running everyone!

[ppdd]

LSD run again yesterday (early) morning.. balak ko sana 4-5hrs

kaso anlakas ng ulan. ran/walk for 3.5hrs.. parang 2hrs dun in the rain

:-(

[romyg]

Galing, ppdd! Time on your feet naman ang kailangan natin sa ngayon.

 

May sinasabi din na para mabawasan ang injury risk, pwedeng tumakbo ng 2 consecutive long runs of around 3 hours or less instead of 1 long run of 4 hours or more.

 

http://runkeeper.com...&parentTypeId=7

 

------------

 

Beginner Marathon - To Finish

 

 

This marathon plan is designed for the beginner runner looking to finish their 1st marathon and/or break the 4:30 barrier who is able to handle 30 mi to 35 mi per week.

 

This is based around two basic principles:

 

1. You need to increase your running slowly to adapt to the increased training; and
2. For success at the marathon distance, you need to train for the demands of the race.

This means three things:

• Increasing your fitness so that you can decrease your marathon pace and make it more comfortable
• Teaching your body how to burn fat as a fuel source as opposed to carbohydrates
• Simulating the fatigue you'll experience the last 10k without getting hurt or becoming too tired in training.

 

To encourage your body to use fat as an energy source and to simulate the fatigue at the end of the race, this plan breaks up the long runs over the weekend into two moderately fast paced runs and spreads the mileage out throughout the week. Long and slow 22 mi runs provide a deceptive sense of confidence about completing the full 26 mi because they don't address the fueling issue. Furthermore, runs over the 3:30 - 4 hour mark breakdown the muscles and will completely exhaust you, which leads to a significant delay in recovery. Instead, this schedule places runs on both weekend days, which will allow you to carry the fatigue of Saturday's run into Sunday, which will simulate the latter stages of the marathon without having to run 20 mi first.

 

By spreading the mileage throughout the week and the long run on the weekend, you'll stay healthy and have enough training under your belt to finish the race smiling at the finish line. All slow runs should be run at a conversational pace that is very easy and doesn't feel straining.

 

 

 

sir, anong meaning ng 26 mi...26 minutes, 26 miles, pasensiya na ignorante ako!

[romyg]

reliable kaya tong article na to? tama ba ang intindi ko na ang 3 mi ay 3 minutes (hindi kaya 3 miles)....kung tama ang biodata ng writer mukha naman he knows what he is talking about

[floppydrive]

sir, anong meaning ng 26 mi...26 minutes, 26 miles, pasensiya na ignorante ako!

 

Yung "mi" po ay miles. Amerikano ang author kaya imperial units ang kanyang gamit.

 

Reliable naman ang advice niya. Malaking tulong sa injury prevention ang 2 consecutive days long runs. May dalawa akong kaibigan na ito ang ginagawa ngayon sa paghahanda sa RUPM. Target nila pareho makatapos ng 42km (26 miles) sa loob ng 4:30 hours. According sa kanila, ramdam nila yung improvement at yung pagbawas ng bugbog sa tuhod.

[yrrah123456789]

1 week to go rupm na. nga pala may tsinelas daw na kasama sa finisher ng 42k first 500. kita kits after ng takbo.

[ppdd]

1 week to go rupm na. nga pala may tsinelas daw na kasama sa finisher ng 42k first 500. kita kits after ng takbo.

ahaha asa pa ako maka abot sa first 500

uu nga.. kinakabahan na ako

still planning to do 1 more run either on sun mon or tue.. chillax run lang.. pang tanggal lang ng kaba

 

goodluck to everyone! be safe! stay dry!

[ppdd]

waaaaahhhh eto na.. final week..

last few days para magpa-kundisyon for the marathon

goodluck everyone!

[wyette]

In one week, reviews na ng RUPM ang maisusulat natin dito!

 

Good luck everyone!

[ppdd]

In one week, reviews na ng RUPM ang maisusulat natin dito!

 

Good luck everyone!

yun na! excited na!

goodluck to everyone! :-)

[ppdd]

already done with my final practice run earlier today

pahinga na for the rest of the week

proper diet nalang with a lot of stretching, core training and mental focus (naks)

 

goodluck to everybody!