Comments for www.rebeccaromero.co.uk http://www.rebeccaromero.co.uk Olympic and World Champion Thu, 16 Feb 2012 18:28:47 +0000 hourly 1 http://wordpress.org/?v=3.3.1 Comment on Running Post-Christmas by Andrew E http://www.rebeccaromero.co.uk/running-post-christmas/comment-page-1/#comment-16 Andrew E Thu, 16 Feb 2012 18:28:47 +0000 http://www.rebeccaromero.co.uk/?p=799#comment-16 There's an interesting insight into the IM marathon here http://triathlete-europe.competitor.com/2012/02/16/in-numbers-the-ironman-marathon/ You'll be fine I reckon and thanks for posting about your build up - really fascinating to follow. There’s an interesting insight into the IM marathon here http://triathlete-europe.competitor.com/2012/02/16/in-numbers-the-ironman-marathon/
You’ll be fine I reckon and thanks for posting about your build up – really fascinating to follow.

]]> Comment on Running Post-Christmas by kes.a http://www.rebeccaromero.co.uk/running-post-christmas/comment-page-1/#comment-15 kes.a Wed, 15 Feb 2012 18:45:56 +0000 http://www.rebeccaromero.co.uk/?p=799#comment-15 Rebecca. Well done for your goal of doing Ironman. I think that,sorry I know that the key to finishing this event is entirely based upon you being able to run 26.2 miles after that punishing bike ride. The best way to facilitate that transition is to train for it. Triathletes do back to back 'brick' sessions. For good reason-here you will teach your body the lesson of mara running after biking. Here you will get to know what your pace is when mobile on 2 feet. Iron running is not pretty and the best forward motion you can muster is to be celebrated however fast or slow that is. The more you do these after your longer bike rides the more you will grow in confidence about tackling the run. Easy out and hard back runs at goal mara pace will replicate what you may feel on race day. As for weight, you will be a shadow of your former self after enough of these sessions. Take it easy, build slowly and save something for the last 10k. Cheers kes , 34 time Ironman. Rebecca. Well done for your goal of doing Ironman. I think that,sorry I know that the key to finishing this event is entirely based upon you being able to run 26.2 miles after that punishing bike ride.
The best way to facilitate that transition is to train for it. Triathletes do back to back ‘brick’ sessions. For good reason-here you will teach your body the lesson of mara running after biking. Here you will get to know what your pace is when mobile on 2 feet. Iron running is not pretty and the best forward motion you can muster is to be celebrated however fast or slow that is.
The more you do these after your longer bike rides the more you will grow in confidence about tackling the run. Easy out and hard back runs at goal mara pace will replicate what you may feel on race day. As for weight, you will be a shadow of your former self after enough of these sessions.
Take it easy, build slowly and save something for the last 10k.

Cheers

kes , 34 time Ironman.

]]> Comment on Running Post-Christmas by Scott http://www.rebeccaromero.co.uk/running-post-christmas/comment-page-1/#comment-14 Scott Wed, 15 Feb 2012 13:54:57 +0000 http://www.rebeccaromero.co.uk/?p=799#comment-14 Tim speaks the truth. Interval training is really important if you want to improve your speed that you can run at comfortably. It's all about training different energy systems. At the moment you're building a good aerobic base (stamina), but you need to be training your anaerobic system as well. That is done by doing intervals training. Add 1 speed session a week to fit in with your long runs I work on reps of less than 2 mins. So say 12 x 1 min with 30 second rest between each one. A former GB Marathon runner where I live does 20 x 1 min, with 30 second rest between each one, but work up to that. That's 1 min really hard, then 30 sec standing recovery. Always warm up first (I'm sure you know that). Also look up Hill Reps. They are great for improving your running. Not just on hills, but on the flat as well. They help improve running efficency. (10 x 40 sec up a moderate hill, walk back down for the recovery) Finally, think about you running technique. High hips, good arm movement driving forward and back, relaxed shoulders. A good strong core is essential. I imagine you wouldn't have a problem there. Good luck Scott Tim speaks the truth. Interval training is really important if you want to improve your speed that you can run at comfortably. It’s all about training different energy systems. At the moment you’re building a good aerobic base (stamina), but you need to be training your anaerobic system as well. That is done by doing intervals training. Add 1 speed session a week to fit in with your long runs

I work on reps of less than 2 mins. So say 12 x 1 min with 30 second rest between each one. A former GB Marathon runner where I live does 20 x 1 min, with 30 second rest between each one, but work up to that. That’s 1 min really hard, then 30 sec standing recovery. Always warm up first (I’m sure you know that).

Also look up Hill Reps. They are great for improving your running. Not just on hills, but on the flat as well. They help improve running efficency. (10 x 40 sec up a moderate hill, walk back down for the recovery)

Finally, think about you running technique. High hips, good arm movement driving forward and back, relaxed shoulders. A good strong core is essential. I imagine you wouldn’t have a problem there.

Good luck

Scott

]]> Comment on Running Post-Christmas by RebeccaRomero http://www.rebeccaromero.co.uk/running-post-christmas/comment-page-1/#comment-13 RebeccaRomero Tue, 14 Feb 2012 23:00:15 +0000 http://www.rebeccaromero.co.uk/?p=799#comment-13 Thanks Tim. Good to quantify just how much difference excess body weight will cost me, best get serious about that! Am looking to finish a good base phase in the next few weeks and then focus on more speed work - plodding along along gets you so far. Thanks for pointing out the mistake. In my head I work to km for the swim, km for the bike and miles for the run. All this miles-kilometers conversion gets me in a muddle! Thanks Tim. Good to quantify just how much difference excess body weight will cost me, best get serious about that! Am looking to finish a good base phase in the next few weeks and then focus on more speed work – plodding along along gets you so far.
Thanks for pointing out the mistake. In my head I work to km for the swim, km for the bike and miles for the run. All this miles-kilometers conversion gets me in a muddle!

]]> Comment on Running Post-Christmas by Tim http://www.rebeccaromero.co.uk/running-post-christmas/comment-page-1/#comment-12 Tim Tue, 14 Feb 2012 13:58:17 +0000 http://www.rebeccaromero.co.uk/?p=799#comment-12 If I remember correctly, it is something like 5s per km for every kilo lost in body weight. Don't forget to do some speed work/interval training, this will bring your pace down quicker and better than anything else, and also helps break up the run training.   With your background in cycling, you shouldn't have too much of a problem running off the bike! But the last half of the marathon always hurts, no matter what you do!   Oh, and the IM swim is 2.4 miles, not 2.8! Bonus :) If I remember correctly, it is something like 5s per km for every kilo lost in body weight. Don’t forget to do some speed work/interval training, this will bring your pace down quicker and better than anything else, and also helps break up the run training.
 
With your background in cycling, you shouldn’t have too much of a problem running off the bike! But the last half of the marathon always hurts, no matter what you do!
 
Oh, and the IM swim is 2.4 miles, not 2.8! Bonus :)

]]> Comment on Ironman Challenge by nicklloyd http://www.rebeccaromero.co.uk/ironman-challenge/comment-page-1/#comment-10 nicklloyd Mon, 30 Jan 2012 14:27:07 +0000 http://www.rebeccaromero.co.uk/?p=787#comment-10 Hi, I am working on the RSS feed for you. I will let you know when I get one set-up. Thanks Nick Lloyd Hi,

I am working on the RSS feed for you. I will let you know when I get one set-up.

Thanks

Nick Lloyd

]]> Comment on Ironman Challenge by LarryMisty http://www.rebeccaromero.co.uk/ironman-challenge/comment-page-1/#comment-8 LarryMisty Sun, 29 Jan 2012 04:47:05 +0000 http://www.rebeccaromero.co.uk/?p=787#comment-8 I will right away snatch your rss as I can not find your e-mail subscription link or e-newsletter service. Do you have any? Please allow me know in order that I could subscribe. Thanks. I will right away snatch your rss as I can not find your e-mail subscription link or e-newsletter service. Do you have any? Please allow me know in order that I could subscribe. Thanks.

]]> Comment on Ironman Challenge by Andrew E http://www.rebeccaromero.co.uk/ironman-challenge/comment-page-1/#comment-7 Andrew E Tue, 24 Jan 2012 18:03:24 +0000 http://www.rebeccaromero.co.uk/?p=787#comment-7 Good luck. Really looking forward to following your progress. If anyone can do it you can. Good luck. Really looking forward to following your progress. If anyone can do it you can.

]]> Comment on Ironman Challenge by Clare B http://www.rebeccaromero.co.uk/ironman-challenge/comment-page-1/#comment-6 Clare B Fri, 20 Jan 2012 09:15:39 +0000 http://www.rebeccaromero.co.uk/?p=787#comment-6 Best of Luck Rebecca! I also set myself an Iron Man target towards the end of last year but rather than being as brave as you have decided to go for a 70.3 this year and then hopefully move up to the full distance next year. I'm blogging about my training and will come here too see how you are getting on and for motivation! http://swimcycleattempt2run.wordpress.com/ Best of Luck Rebecca! I also set myself an Iron Man target towards the end of last year but rather than being as brave as you have decided to go for a 70.3 this year and then hopefully move up to the full distance next year. I’m blogging about my training and will come here too see how you are getting on and for motivation! http://swimcycleattempt2run.wordpress.com/

]]> Comment on Ironman Challenge by Roddy Pattison http://www.rebeccaromero.co.uk/ironman-challenge/comment-page-1/#comment-5 Roddy Pattison Thu, 19 Jan 2012 22:57:22 +0000 http://www.rebeccaromero.co.uk/?p=787#comment-5 http://www.youtube.com/watch?v=UWyagoN0msk Good luck and remember to eat! Still got you pencilled in for 2013! http://www.youtube.com/watch?v=UWyagoN0msk Good luck and remember to eat! Still got you pencilled in for 2013!

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