I Ran My LONGEST RUN 30km (18.6 miles) - Marathon Training Week 10 | 7 Weeks Until First Marathon
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- Опубліковано 6 бер 2024
- This week I have run my longest run EVER as a really slow runner. Despite the slow pace, I still completed this week's 30km distance as part of my Marathon training plan for Manchester.
Marathon Training Week 7
• MISERABLE 26K (16 Mile...
Marathon Training Week 8 - Injury Scare
• INJURY SCARE Marathon ...
Marathon Training Week 9 - FAILED Long Run
• INCOMPLETED Marathon T...
Failed Running Goals (As A Slow Runner)
• SLOW RUNNER FAILS Runn...
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#SlowRunner #MarathonTraining #ManchesterMarathon
Congrats on such a big milestone! 30km is, honestly, pretty huge. Just look at a map and see how far 30km, in a straight line, is from where you live. That's a lot of distance and, I must say, I'm very impressed. You're making great progress and it's very motivating to see.
Something that would benefit you:
If you don't already take creatine, you should look into it. It keeps your muscles hydrated so that they don't get as stiff and achy during long runs, and it's a supplement that lots of long distance athletes take for that reason. A lot of people have a misconception of what it is, since weight lifters often use it, but it's actually naturally occurring in the body. It's just that when people go above and beyond the norm (like doing long, strenuous activities) they require more of it in order to keep their muscles well hydrated. Most of those aches you feel during the latter parts of your runs are due to your muscles losing a lot of their natural moisture due to all the work they're doing. Creatine does allows the water you drink to be more easily absorbed by your muscles. It also allows them to stay hydrated better during long periods of strenuous activity. This allows for better overall muscle health, as a result. It also allows you to recover faster from your long runs.
If you look up benefits of creatine, you'll find a lot of very positive information. When I began taking it, I was able to run around 4 miles more (6-7km more) before soreness began to set in. It was a very noticeable difference which occured within just 2 weeks of taking it.
Recent studies have also shown how creatine supplementation is beneficial for brain health, mental cognition and memory. Many doctors actually think everyone should be taking it, whether they work out or not, simple because it's so beneficial to overall health while, at the same time, having no drawbacks (it's a very safe supplement).
There's a good video on youtube called "Why Everyone Should Use Creatine Supplements" (posted by an actual doctor) you should check out. I think supplementing with it would really benefit you. Even walking for that amount of time would make most people sore. Creatine will allow your muscles to cope with that stress better. It's also one of the cheaper supplements due to it being easy to make.
Besides getting enough protein and having a healthy diet, it's the #1 thing you should be taking.
Again, congrats on this massive milestone. You're killing it.
Thank you 😊 And thanks for all the information on supplements. You seem to have so much knowledge and a potential solution to everything!
I've had a look at creatine and it seems like there are a lot of options out there. Comes in powder form, tablets, gummies... All sorts and like you said, pretty safe to take it seems.
I'll look more into it and again, thank you for sharing so much information 😊
No problem. Long distance running is hard on the leg and back muscles so it's really important to have them properly hydrated. Muscle hydration can also be more difficult to achieve than regular body hydration, so this is a good fix for that.
As far as types, the best way to go (and most popular) is creatine monohydrate powder. It'll come with a scoop and you just mix it with water. You can also mix it with your protein shake (or other health drink) with no issues. It doesn't interfere with supplements or medications, either, which is nice.
The tablets work, too, but since they need to dissolve in your stomach and aren't pre-dissolved, as with mixing the powder into water first, absorption might not be as good. Creatine needs to be dissolved in water in order to be properly absorbed, so you need to drink enough water when taking them and hope it's enough to fully dissolve the tablets before your stomach starts breaking them down. According to the data, they _do_ seem to work well, though. Some brands also put multiple forms of creatine into their tablets which might be worth trying. Honestly, though, you'll get everything you need from monohydrate.
The other popular form is creatine hcl (hydrochloride) which has a higher absorption rate. However, it's not much higher since monohydrate is already highly absorbable. Monohydrate is also easier on the stomach whereas hydrochloride can be harsh for a lot of people. Hydrochloride also costs more and the slightly higher absorption rate doesn't justify it (this is something everyone typically agrees on). One other aspect of hydrochloride, that's important to know, is that it's bad for your teeth due to very high acidity ph. Monohydrate does not have this issue.
There are a lot of good "What's the best form of creatine to take?" videos on youtube and they will all tell you the same thing. To just go with monohydrate powder (or tablets if you want to go that route).
Boom! In the bag. Very well done.
Thank you 😊 It was hard but I did it 💪
Great running. Never give up.
Thank you! 🙏
Excellent run!
I hope you enjoy Manchester, the support around the course is great! There are loads of bands/groups/singers on the route, to keep you motivated.
All the best!
Thank you 😊 I wanted my first Marathon to be a big one and sounds like I've made the right choice. I really hope I can get there and finish in one piece 🤞 Are you running the Manchester Marathon again this year?
@@YuennyLamyeah I've signed up. I've done Manchester a few times, but not this new route so will be looking forward to that.
Just make sure you do a proper carb load 2-3 days before the race and you'll be fine. Ideally do a run through in your last couple of long runs. It doesn't give you any extra speed, but it does mean you can keep on going when a lot of runners around you run out of glycogen at around 20 miles.
Other than that, stick to your pace/nutrition plan and you'll really enjoy the day.
You'll be a marathon finisher very soon!
@@kypdur4746 I didn't know there's a route-change. Guess it wouldn't make a difference to me as I've never run it before anyway. I'll definitely carb-load and stick to what I've been training with/in. I'll stick to my gels and jelly babies. It's getting closer and I'm definitely feeling a bit nervous about it.
Thanks for the tips and support 😊 It helps just having more information ready for the day. Hope your training is going well!
Great work, well done 👍👍
Thank you 😊
Congratulations! That's amazing!
Thank you. It was hard, but I'm glad I managed the distance with little walking 😊
Very good Yuenny you've inspired me again to get out and put a few more miles in
Thanks Lee 😊 It's challenging but it still makes you want to keep doing more 😄
30k! That's amazing. How does it feel hitting that longest run goal?
Thank you 😊 It definitely makes me feel a little more confident after that long run, which is what I really needed.
Good going. I did 19 on Sunday. Was seriously hurting by the last mile.
Well done! It really is not easy. Towards the end, even just walking and being on my feet hurt 😬
On your garmin watch change the satellites for your run activity to all + multi-band it should increase the accuracy of your position on the map.
I had similar issues but since changing it to that noticed an improvement. The only caveat is it uses more battery but it shouldnt be an issue just using it with your run workouts.
Really good point. Mine was set to auto-select. I guess that would make a difference. I will try that next time. Thanks 😊
Well done!
Thank you 😊