Ask the Coach !
In this section Sebastien Locteau Endurance coach, will discuss common coaching questions, giving tips and answering queries on various training issues.
Multiple Ironman and Marathon Finisher and with an impressive coaching career.
For more information, please see www.sportsireland.ie
His full profile and article can be found here : http://www.runireland.com/contributors/sebastien-locteau
I really enjoy your greatly beneficial articles.
This is really well-written and I absolutely agree with the articles.
I just found your site and haven’t read extensively (yet). But something that would help me would be some specific posts about creative ways to motivate people in a fitness club environment.
I have only recently taken up running and yesterday completed my first 5k. In training once I hit 3k my left foot and sometimes both feet get pins and needles like my foot or feet are asleep. It gets so bad that I cant feel my foot anymore and have to stop. When I do stop I shake my feet out it will ease up untill I start running again! Its strange and Ive changed my runners to asics, changed sock type, tried running with my laces looser than normal and tighter! Have you ever encountered it and if so what is the cause or what can I do about it?
Many Thanks, Mary
Hi Sebastian, Thanks for that, I tend to land on my heel and then its mostly the outer side of my foot on the ground and off my toes then. I will drop Jenny a line to see if she has come across it before. Many Thanks, Mary
any running activities in monaghan .. also any running teams that go out practicing?
I 'm a second year triathlete in my late forties. I've done a few sprint triathlons and a couple of olympics this year. I 've done little enough running outside events but I can knock out a 21 min 5k or 43 min 10k as I stand now. I ran eleven miles last night at nine minute pace and entered the Dublin City Marathon at the end of next month. How best can I utilize the four or so weeks I have left til Dublin? I am going up mostly for the experience, I want to give marathon a real go next year so will use this one as a dry run . That said I feel I could run pretty well and want to safely maximise my performance .
I am interested in doing some sprint triathlons next year.Myself and two other friends run alot but would like a new challenge.Do you have to be affiliated to any club or organisation to enter races or is it just like running were you can apply for any particular race.Any information you could give me would be greatly appreciated.
Thanks for the information Sebastian.Its something i'd really like to get in to so im gonna start the swim training in the pool with the weather getting a bit colder now.Can run a fair distance as it is and am going to avail of the bike to work scheme in Janurary through work,so will start to train on the bike then.
Have a view to doing the Howth,Skerries and Balbriggan sprint tri's so will definitly join the Triathlon Ireland.
Just one more question.i work shift and hours are all over the place,would i really need to join a club? As getting to the usual meet times would be a disaster for me.
Thanks for that Sebastian.I am curently suffering from a back injury so ill have to see how it goes for a few weeks ,but i will definitley consider joing the club as soon as im back to normal.
Thank you again for all your help.
Thanks for your advice of 30/9/2011. I am glad you didn't say" Don't do it , its too late", as this is what I'm hearing from a lot of other people
. I ran a half marathon , and a couple of eleven mile runs since , and yesterday I did a really long run, 19 miles. I know this was stupid but I am ok after it and I have at least convinced myself that I can go the distance. I did it in 2 hrs 45 mins and only felt really tired in the last mile.
I convinced myself on this run that I could do a marathon and will just spend the next three weeks keeping the engine ticking over, doing the runs you suggested.
Went for my last long run yesterday. Pulled up at mile fifteen with pain on the outside of my right knee. Will give it complete rest for a few days and see where I stand but it looks at this point as if withdrawal might be the safer option.Never had this type of injury before so don't know what to expect. Up to this the only problems I had were with my feet and they have been fine all this year.
Felt better and better as day progressed, now I feel as if maybe I overdramatized things earlier.
I agree that doing too much too soon is part of the problem.
I'll lay off training for at least a week and see from there.
Now at least you know why I call myself idiot
Hi- Just completed Dublin Marathon at a disappointing 4:20- My half marathon in phoenix park september was 1:48 but after that my training took a back seat i'm afraid- Two questions...
1) What should I do now? Should I start training with a 16-18 week plan again from scratch to get me in under 4 hours or should I adjust training somehow given i've just done a marathon
2) Am hoping to do a marathon early next year preferably in ireland- Is Connemarathon the first or is there any one before this in march ?
I finished my second DCM in 4:14:58, I am gutted. I ran into trouble after 14 mile mark and from there on it was a struggle. I wanted to break 4hr mark but from 15 mile on I knew it was gone. I ran my first marathon last year in 4:32:06, and I had some left in the tank in the end and enjoyed the experience much more. I though I followed a good program. Here is a summary. I was doing 4 runs a week since early June.
1) 5 X 1k Flat out with 1/2 lap recovery walk, on average of 4:04
2) 10 miles snappy average 83 mins
3) Started with 10 miles @ 9 minute miles and work up to 20 miles and did this for 4 week and averaged 3hrs for 20 miles and 1hr 59min for 13.1 miles.
4) Recovery run, 10k in 60 minutes.
I planned to do Dublin next year in 3:30 but after this year I feel this is gone. I feel 3:45 would be more my time. I am only running 2.5 years male and in my mid forties. I have 2 questions.
1) What would be the best schedule out there for me?
2) Prior to starting a 16 week schedule, what could I do between now and then to improve? I want to stay fit over the winter but don't want 4-5 days as I swim and want to start cycling. 2 days running would be ideal until spring.
Appreciate any suggestions.
Ran the marathon, in hindsight the setback I got three weeks ago was the best thing that could happen to me. It stopped me running and so I had to taper early.
Also I knew the consequences of stopping for any reason whatsoever. My body locks up . So I ran and was afraid to stop, knowing that a small break or a walking interval was not on the menu, it was run or bust.
Was wrecked afterwards, but fine today , six miles cycled and two miles walked without more than normal soreness.
I was doing the P&D 55 mile week training plan for Dublin. 3 weeks before Dublin i did a 10k race and legs were very heavy, so i eased up on training in taper and took it easy.
I did the marathon on Monday and the pace was slower than my PMP runs but at 10 miles my legs hit the the heavy feeling again and at half way I had to pull out.
The time i hit 10 miles at was 5 mins slower than my normal race time so not sure what happen to my legs? I did switch runners in Sept. Any idea on what could be the issue for me?
Thanks a million
i've been running for last few months. there's a group of us getting fit enough to row across irish sea next may. we do some circuit training too but recently we've all been focusing on running. some of us did hell and back last month and others the runamuck (2 laps) it was only 10k and we all felt good after it. we run every sunday 10k and during the week twice about 7/8k. anyway i've entered for waterford half marathon as have the others and was wondering any tips to get us into optimal shape to succeed? also i had a very sore left ankle but after missing Sunday's run it felt a bit better when i did yesterday evenings run. i have difene gel, use a support bandage to help.any exercise which will help? please and thanks,
Thanks for the reply.
I followed the plan but not to the exact detail as had to give recovery runs a miss but those days became rest days. I have a young child and rotated nights with the wife so she could get out. So i trained 4 times a week and if a session was tough i would take it easy in the next session or give an extra day break, I would let my body decide how i felt Now in August i did make some mistakes, in training too hard the week of a 10 mile race and did a half the weekend after. Half went well as I rested the full week.
My average mileage before the training plan was 25 so think I had a good base as was doing 10k races etc in first half of the year.
Regarding nutrition, I would eat quiet well, alot be pasta, potatoes etc, no takeways. I dont drink tea/coffee but loads of water. Would drink sports drinks when doing LSR's.
Only thing that changed from August was new runners, same brand but a different model. Could this cause something? I am switching my runners now.
Also 4 weeks before the marathon i did a 5 miler and was flat there too, but then i eased off as over-training enter my head, so i took it easy in taper with just 3 sessions a week of recovery runs and one 12 miler the weekend before the marathon.
Also only other thing is a family member took badly ill 4 weeeks ago and is still vey ill, can this have a knock on effect?
Thanks a million for your reply.
Training for a ultra marathon
Does any one know where I could get a training program for running a 39 mile ultra marathon.
As I was thinking of running the Connemarathon on the 1st of April, but don’t know if I have enough time to train.
Any help would be great.
thanks very much for the feed back.it's a relief that we're going down the right path towards the half marathon. will look into exercises for my ankle. looking forward to the 10th of December now :-) thanks,
I injured my left calf muscle. I did some reverse leg curls (50 Kg) about ten days ago. I then did some intervals of 400 m in 90 seconds about 12 times and I started to feel some pressure on it. I went running a week ago and walked a fair bit when I got sore for 3 km. I then ran a bit faster but it kinda slipped after 1km. Yesterday I went for a walk and it was getting a bit tight after 3 miles. It must have been a micro tear that got worse. I'm ok with it cause its part of learning how to train and hopfully get into shape.
Has anyone had an injury like this? Did it take long to get over and how did you approach getting back to training. So far I have only run 9 miles (slowly) and had meant to get up to 11 or 12 by this weekend. There is still time but I am worried I might make it worse or miss my targets for training.
I am aiming for a 4.30 marathon or maybe as much as 5.00 it will be my first. My best 10km last year was 54.30 and I done a half marathon over 2.21 but it was over the burren and I did not realise it would be off road. I need this marathon regardless of time. It means a lot.
Anyhow any advice?
Been back running a year now and have done five 10 ks since the summer, really enjoying running at moment,but all my races come in at between 54 and 58 minites and id really like to improve this, not too much but just need advice on the next steps to improve my time, I basiclly go out and run every second day,8 or 10 k, random routes, just run! no specialised training, so any advice to enhancing this,what to add to training etc would be great, Thanks C
Brilliant! Thanks for all of that, I am going to avail of local track for a change! I guess planning like that will make training more efficient and Il see some changes and improvements to my running,
excited now to start plan.
have a question regarding my running technique,
I do a number of races per year from 4 milers to 15 milers. I am ok without being good, recently just run under 24 mins for 4 m,ile or 1:26 for half marathon. I'm finding it difficult to improve on these and realise that my technique is not the best especially later in runs as I tire. I tend to move my arms a lot and think i swivel my body too much. i tried to stop this but it just doesn't seem natural and takes even more energy. Is there any pointers or activities that might help me improve on this?
great thanks Seb, I'll have a look at these drills and do a bit more reading up on techniques
A big thanks for the ultra programe.
I'm doing a college assignment on 'training for an adveture race'.
Any help woud be great.
i'd be looking at sports specific training, benefits of goal settings, diet
What is a good valve watch for tracking your miles and times