Marathon training

[snowman]

I'm really into mid and long distinace running. Any other bikers with the same hobby?

 

I've been training for a while but nowadays feel that my progress has been stuck at around comfy pace of 12 km/h. How do you guys increase your 'comfort zone' speed? Ideally I'd really like to get somewhere between 15-16 km/h for the full marathon distance but now even at 14 km/h I can't last for more than 5 - 6 km then have to drop back to 11-12 km/h. Anyone got same problem?

 

[bluesea01]

Hi, i'm also into running juz like you. Every year i taking part in the AHM and standard chartered marathon. Looking forward to other events too.

 

Maybe we can form up a small group of like minded runners and train togather?

[snowman]

Excellent idea! Small group is good especially for weekly long distance run. Where are your favourite running tracks?

 

I stay in the West so my usual places are Bt Batok Nature Reserver, Clementi and Pandan tracks for my daily runs. Usually I go after 8:30pm or so for one hour run. For 20 - 25km I got to East Coast, park at A2 and then go all the way until the golf course and back, it comes roughly 19 km (if my gps is accurate).

 

Have you done any speed training so far? Would you go to a stadium for that? For me nearest would be Gombak stadium, if got group of runners can arrange for weekly meet-ups there.

 

[Cyanide14]

Hiz,

 

Juz asking how do u know the speed u r running outdoors?

Using your GPS?

12km/h speed i can't last long on a threadmill.

[snowman]

Originally posted by mika14@May 07, 2007 06:51 am

Hiz,

 

Juz asking how do u know the speed u r running outdoors?

Using your GPS?

12km/h speed i can't last long on a threadmill.

 

Hey,

 

Mostly I prefer to run outdoors, cause threadmill is boring and gives at most 2/3 of workout. For speed/distance tracking I use google earth combined with GPS. I've got this second hand Timex GPS enabled watch and GPS unit for just over hundred dollars. I attach GPS unit to my hydration belt and it wont bother me during the run. The speed measurement I find quite precise and I can do splits to find out the dynimacs of my run over certain distance.

 

I also use Google Earth application to plan my routes. For my daily runs I try to find 12 - 12.5 km distance so that I can target 1 hour and below including traffic light crossing. Variaty of routes keeps excitment, I've got 4 - 5 routes so far and always looking for some new ones.

 

I've attached route of 12.15 km with two loops 7 and 4 km each, and a 1 km link in between. I like it beacuase around 60% goes along the park line and not many traffic lights to cross. Also it could be easily upgraded to 20 km route just be going twice along that 7km loop.

 

I think interval traing should improve you 'cuising speed' I'm still testing it out myself to proove it right or wrong.