Fitness & Energy Blackmores Sydney Running Festival

Hi everyone, I’m Peter Brett and I’m Blackmores’ running trainer for the Blackmores Sydney Running Festival. I’m looking forward to chatting with you and answering any questions you have about your training as you prepare for this year’s race. Please feel free to ask me anything about your training – I’m here to help!

Hi Peter, my name's Ashley and I am starting the half-marathon pretraining tomorrow in the intermediate level (I'm considering advanced, but have been sick for 3 weeks so am a bit out of practice).
I want to finish the half marathon in 1:55 and was thinking of supplementing the training program with one rpm class per week instead of doing the 3km run on Thursdays. Do you think this will suitable?
Also, I haven't done weights training for about 3 months, instead I do 3 pilates classes a week. do you recommend adding weights training each week, or is running + pilates sufficient?
Thanks for your time!
Ashley

hi there,
im a busy mum of 3 that has completed 2 marathons (NY + London) in 4.28 / 4.13 4 years ago and would like to know if its realistic to think i can finish the Sydney Marathon in under 4 hours without training for a zillion hours a week???

Hi Peter,i want to finally make the big step into a full marathon this Sept .I have completed 3 halfs in 1.45,I have just commenced my running again in the last few weeks doing runs for 1 & half hours and 2 hours on a sunday.mid week at this stage is a mix up of boxercise and different drills which i have maintained all year round.Im just a bit scared that if can go the distance .I seem to get a fair bit of muscle spasms after these long runs which is quite painful
Is there enough time from now to be able to train for a marathon in sept.Please help.
Muchacho!!!!

Hi Peter,
Any advice regarding hitting the wall about the 15klm mark. I'm usually ok by 18klms again but making it hard on myself losing time during this period. I ran the SMH in 1:59:48 beating my PB by 10 minutes (Sept Blackmores 2.09) but really think I have another 10 minutes in me. Running 3 times a week at the moment around 8 -12klms each time but will add in a Sunday long run in about a months time and build the distance up leading to Sept. Used a gel at the 16klm mark, thinking I should have used this around the 10klm point. Just after some ideas. Thanks Janelle

Hi there, I have signed up to do the Half Marathon in September and am looking for some tips.
I have done the 9km run the past 3 years, going from 61mins to 54 mins to 48 mins last year.
I have started training this week with 2 x 5km runs. At present I play soccer twice a week (1 night training and 1 day for game) and do an rpm class and 2 body pump classes.
My soccer season runs till August and I found that last year I didn't need to train too hard for the 9km last year because of this but obviously for the half marathon I will definitely need to train a lot harder. What would be your suggested weekly training regime?

Hi Peter

I did my first 1/2 marathon in Feb this yr in 2:31. The furthest I had run before that was the city2surf (14klms) last year. I wanted to beat that time so I did the SMH 1/2 this month and finished in 2:26 (after having to stop for 7mins to wait to go to the loo). Before this race, the furthest I had trained was running 10klms a couple of times. My goal is to run the Blackmores 1/2 in 2hrs or less if I can. I have joined the marathon guru training site through Blackmores so I am hoping that will help me. I don't want to break any world records, but I would like to achieve this goal. Do you think a 50yr old mum is capable of doing that? Any advice would be appreciated. Many thanks.

Hi Peter, I am 40 years old and have been training to enter my first half marathon this year with 2 x 6-8km runs during the week and a longer run of 10-15kms on a Sunday. I have been doing this most weeks for the past 12 months or so (I started running again after a long absence about 4 years ago). Was just about to up the kms with 16 weeks to go, but have been suffering with very sore knees for the last two weeks, during and after each run. I have decide to stop running for two weeks to see if this helps, thinking my poor old knees may just need a rest. Would really appreciate your opinion on this and also do you think I will still have enough time to train to finish in around 2 hours (I have been averaging 5.20 min/km).
Thanks, Carolyn

Hi Peter!
I'm following the Marathon-Guru program (marathon). Is it OK to swap the Long Run on Sundays to Sats and run the Easy short run on Sundays instead? This is my first marathon. What weekly mileage should one run?

Thanks, Peter and Michelle!

I now realise it's a "separate thing" altogether! I have since sent the question over to Lee Troop and I am awaiting for their response. Fingers crossed, pray to God, I won't get injured!
Thank you, guys!

Hi Team, I plan to walk the 9km - Bridge run/walk. On the weekend I walked 7km in 59 minutes; I walk most weekdays 4km - I was very happy with my 59 minute time, but I dont know how much more I have in reserve. I am 60years of age, and consider myself fit. Would appreciate advice on 'finding that extra'. thank you very much

Peter
Could you provide some insight into a sensible path to hitting a 90min half marathon PB?
I started running last year and did a couplde of marathons but have set a goal of improving my half time this year having really got into (possible mild addiction) running. I'm running 50-70km a week but to date have just focussed on building base so haven't done anything structured in terms of speed sessions. Invariably all my sessions are hilly as I live at the top of heartbreak hill and I typically just run whenever I can 4-5 times a week mostly 10-15kms with weekend long run pushing between 21-28km.
I took my half time down from 98min at the CBR to 95min for GOR and Noosa but my pacing was all off (starting at 4:20kms for 1st 12kms and fading to 4:50kms). I have the Mcleay river half next week and then HUnter half in July and obvisouly Blackmores in Sep. Just looking for some advice to stop me from getting over excited and running at an unsustainable pace so just targeting nice incremental improvements in pacing until Blackmores with accompanying training.
Sorry for the length. Look forward to your wisdom as currently I just run like Forest....

Peter
Could you provide some insight into a sensible path to hitting a 90min half marathon PB?
I started running last year and did a couplde of marathons but have set a goal of improving my half time this year having really got into (possible mild addiction) running. I'm running 50-70km a week but to date have just focussed on building base so haven't done anything structured in terms of speed sessions. Invariably all my sessions are hilly as I live at the top of heartbreak hill and I typically just run whenever I can 4-5 times a week mostly 10-15kms with weekend long run pushing between 21-28km.
I took my half time down from 98min at the CBR to 95min for GOR and Noosa but my pacing was all off (starting at 4:20kms for 1st 12kms and fading to 4:50kms). I have the Mcleay river half next week and then HUnter half in July and obvisouly Blackmores in Sep. Just looking for some advice to stop me from getting over excited and running at an unsustainable pace so just targeting nice incremental improvements in pacing until Blackmores with accompanying training.
Sorry for the length. Look forward to your wisdom as currently I just run like Forest....

Hi Peter, my name is Brett. I have started training towards completing the half marathon. I weigh 111kg having already lost 6kg and hope to get under 100kg by race day. I ran 20km in traning this week and that will double before the race. Am i aiming to high or for to long a distance at my current weight.

Hi,

I've got a knee injury that prevents me from running but would be keen to take part in a beginners cycle race - can you recommend any in Sydney at all (I've never competed before).

Thanks!

Hi,

I've got a knee injury that prevents me from running but would be keen to take part in a beginners cycle race - can you recommend any in Sydney at all (I've never competed before).

Thanks!

Hello,
I completed a 50km walk on Saturday and would now like to challenge myself with the 9km run. The thing I find is that my hands and feet swell over distance. My feet in particular were rather squashed in my shoes by the end. Can you recommend anything to overcome this swelling? I was drinking Gatorade and water which does seem to help a bit. I'm concerned that if I get bigger shoes my feet will slip in the earlier stages and blister.
Thanks

Hello,
I completed a 50km walk on Saturday and would now like to challenge myself with the 9km run. The thing I find is that my hands and feet swell over distance. My feet in particular were rather squashed in my shoes by the end. Can you recommend anything to overcome this swelling? I was drinking Gatorade and water which does seem to help a bit. I'm concerned that if I get bigger shoes my feet will slip in the earlier stages and blister.
Thanks

Hello! My name is Bree. I am 18 years old and a young woman. I was wondering if you knew any details about how many calories,carbohydrates,protein,fats etc I should approximately be consuming a day. I train 6 days a week for 2 hours. I do cardio every one of those days and I sweat a lot for about an hour and 15 minutes. My cardio routine varies between cycling,cross trainer and the treadmill. I also do weights 4 days a week, training different muscle groups. All this is constructed on a program for me at the gym. If you need any extra information, don't hesitate to ask

hye...i'm jue'an from malaysia. and i'm 26 years old...and i'm wondering to ask you what product is best for a person suffering from low blood pressure. and what foods are good for increasing blood?

hye...i'm jue'an from malaysia. and i'm 26 years old...and i'm wondering to ask you what product is best for a person suffering from low blood pressure. and what foods are good for increasing blood?

Hi,
I wanted to see if you could recommend a programm to get me started at present I am doing very little or sparatic exercise and wanted to start working towards a goal of running at the Mothers Day Classic next May but am not sure how to start

Hi Peter
I am 54 YO just getting into running and want to do the 9km Bridge Run. Currently the best I can do is 3km in 25 minutes on a treadmill. I am reasonably fit compared to where I have been which is seriously overweight...now at goal weight. I want to know how often and for how long I should be training each week for this event. Also should I maintain my weights training too and add running or run instead? Also, should I be attempting to run a 9 k to practice and how often/how much before the event?
Sorry, so many questions.
Regards
Virginia

Hi Peter,
Could you please recommend a good RECOVERY SESSION for sore knees ?... I've been trainning for my first SRF 9k's for a couple of months already ( averaging 20 K's per week )... 90% of my training is on roads... I'm overpronator and my shoes have a good support system... May be too much road ??.. Can you please help me before I get any worse ?.
Kind regards,
Juan

Great thanks for your advice Peter. It sounds easy enough..lets see how I go.

Hi Peter,
I have a 14 year old son who enjoys his football but he wants to gain more leg strength and also improve his endurance.. he got 10.8 on his beep test.
Could you please advise some training tips and type of diet that could assist him in his quest?

Hi Peter,
I have a 14 year old son who enjoys his football but he wants to gain more leg strength and also improve his endurance.. he got 10.8 on his beep test.
Could you please advise some training tips and type of diet that could assist him in his quest?

Hi i am walking 7km at leat 5 days a week i was wondering how i can become more motivated to run this.
Ta R

Hi Peter,
I have a few runs coming up, half marathon in early September (local) as well as the Blackmores and City to Surf.
I was running 9km 6 days a week in the mornings which takes me about 40mins, but have now broken it down to 3 to 4 days a week with weight/ resistance training on alternate days in the afternoons. I have been completing 8000km on the rowing machine in the afternoons also which is a complete body workout at least 3 days a week in about 50mins. I hardly get a sweat out of it but definitely feel it the next day!
I'm on a high protein, low carb diet but lately have slightly increased my carbs due to an increase in training levels.
Is there any other way i can improve or slightly change my training routine so i can better myself in marathons and other events?
Thanks : )
Christine

Hi Peter,

Just a quick question about cross-training. I'm currently training for the Sydney full marathon, having completed one full marathon before in 2009. I'm following a similar training programme to the one I used successfully in 2009, which involves 5 days a week running and 1 day cross training. At the moment on my cross training day I am doing a BodyPump class because I really enjoy them and would like to try keep my strength up so that when I return to more weights work post marathon I don't have to start completely from scratch! It does have a bit of a cardio component to it but is primarily a strength training class. If I can't make a class that week I've been tending to just do my own weight session in the gym, focussing more on upper body to give my legs a rest.

My question - is it ok to do weight training as cross training or would I benefit more from cycling/elliptical etc? I was thinking of continuing to do BP as my cross training until 5 or so weeks out from the marathon then switching to a more cardio based cross training session... What do you think?

Thanks very much,

Hi Peter,

I have jut completed the Gold Coast Marathon and am running in the Blackmores Sydney running Festival Marathon. I completed the Gold Coast course in 4hrs 28 min. When resuming training, should I resume with the Marathon Guru or undertake a modified training program taking in to account the different course (Hills!) of Sydney. Thanks in advance for your help.

Hi peter, i am faith wanthana from thailand, i am member of runnerthai team in thailand, i train with many kenyan include last year number two kenndy in sydney marathon. i am 11 year old, last month i ran marathon with 2hrs 57 mint and got number five. my full family like blackmore vitamin, my body weight 31kg and 148cm. pls. give me the celaries chat, what kind of food i eat every day or 7 day a week. i train 1hrs morning and 40mint in evening. 6 day a week, and what kind of vitamin i take ..... and if i feel pain in body or leg, what supplment i will take.... thanks and waiting your reply.

Hello
my name is David, I am at about the 7th week of a half marathon training schedule. Over the last two weeks my training times have slowed. I do 2 X 7kms runs and a 14km run a week. i am also cycling to and from work 9km each way
In the last week i started some gym classes, circuits and boxing so weekly I would be doing at least 6 sessions of 45mins excercise. My question is that in the last two weeks I am gaining weight. I want to lose 3-4kg for the half marathon , not gain weight. Any advice?

Hi Peter, I am considering doing the Sydney marathon but not sure if ten weeks is enough to train for this? I can commit to a training schedule and am not too concerned about how long it takes me to finish but as a relatively new runner I am interested to know if you think it's possible. I have been running for about 5 months. I did the Gold Coast Half last week in 1.51min and have entered the Brisbane half in a months time. I have so far done about 3 x 20km runs and 1 x 30km run and many 10-14km runs. Aside from a long run each week I do either some interval training, short quick runs or cross training about 5-6 days. If I committed to a 10 week program could I do a full marathon or should i wait until I have a more solid base?? Thanks, Donna. PS. Kurt says hi!

Hi Pete I'm running the Blackmores half marathon in Sept ( in about 2 hours) and also want to do the Melbourme 1/2 three weeks later. Is this sensible - I don't mind taking the Melbourne 1/2 really easy but what is rhe recovery advice after a half?? thanks Nikki

Hi Peter,

I'm just getting back into training following slowing up after being diagnosed with shin splints. I'm really nervous about overdoing it again and ending up in the same position and most particularly because I have quite a few runs lined up this season. It sucked to watch the pack leave without me on the Gold Coast a couple of weeks ago and I really don't want to repeat that. Any suggestions for keeping the training light but still ample to make the Half Marathon would be greatly helpful.

Hi Peter,
I was just after your thoughts on allowing my 12 year old son to run with me (or more likely ahead of me) in the Blackmores half marathon. He has been training with us at least 4 days a week, usually 8klms x 3 (on road) and a challenging 15klm plus (through bush) on Sundays. He seems to be handling the distances really well, even better than I do!! My personal trainer seems to think he's up to it, but just wanted to get a second opinion because I'm a Mum and I worry! He is extremely keen to do this.

Hi Janelle, the growth and development of a child should be considered carefully in this situaton. I guess the question could also be should a 12 yo be running 39km's a week in training? Should a child be running on the roads at all given the jarring on developing joints and growing bones? Personally, I like children to be playing sports on grass in their youth, which is a far more forgiving surface. But on the otherhand, it's great to encourage children to enjoy running and sport in general, so I wouldn't deny them the experience either if they love it! It's your call Janelle. I would suggest trying to cut back on the road runs, and be sure to have a long recovery period ( atleast a month ) after the race and not run another road race for atleast 6 months afterwards. I would play it safe. He has his adult life ahead to compete in such events. Regards, Peter

Hi Peter,
I am currently training for the Blackmores half-marathon. Everything is going well except for after my Sunday long runs I spend the rest of the day with a terrible headache and feel generally unwell. This usually comes on about 2-3 hours after I complete the run. I presume this is due to dehydration. I do drink during and straight after my run and I also eat stright after I finish. Is there anything I can specifically eat or drink before or after my run to fuel my body better for the long runs?

Hi Peter,
I have never been a runner but at 45yrs of age entered my first 5km fun run in April 2011 and then 10km Mothers Day classic and are now hooked on running. I want to work on my stride and look to improve my times. If I begin to increase my runs from 17km to 25km total a week what would be a realistic expectation of improving on my current times? (I find myself running at a slow pace (10km = 1hr 10min) at present - and would like to set the first goal of running 10km under an hour by September 2011 - is this possible with simply upping the km?) Grateful if you have a good website for joggers to view what is a correct stride, and how to increase speed over time with 25km a week.

Hi Jo, sounds like you are going great. As you run more, after months of training, your technique will change and develop as you get stronger. The stronger your muscles get, the more power you will have to run quicker. Speed without endurance isn't much use, but together they deadly! To improve your running speed gradually, it's worth adding some "relaxed sprints" into your weekly program. Find a grass oval, and run 10 x 100m's at a quicker leg tempo than your normal training speed, with a walk back recovery. Think about keeping your knee's high, and swing your arms so that your hands come up near your chin. Stride out a little further than normal too. Don't strain though. Keep relaxed, as the more you do these, the more natural and faster you will become to them. Just twice a week is enough, and do them after a training run rather than before, so you are well warmed up. Also try and run at a quicker tempo over 2-5 mins at a time if you are looking to improve your 10km time Jo, but first just get a few more months of easy running under your belt first to build a base as that will help the most in the short term. Regards, Pete

Hi, can anybody help me with info on Adrenal Fatigue and what i can do about it as a sufferer?

Hi Sharon, adrenal fatigue is a term that explains a collection of nonspecific symptoms, such as fatigue, body aches, sleep disturbances and digestive problems. If you think you may suffer from it, you should see your healthcare professional as they will be able to give you a personalised treatment plan. All the best, Michelle

Hi Peter and Michelle et al, I'd love to start running, but I feel like SUCH a klutz. I'm interested in paleo health principles, which suggests moving frequently at a gentle pace, mixed with occasional intense activity such as sprints and heavy lifting. Slow jogging is easy enough, but I've never been an athlete and I just feel all over the place when I try to sprint and I'm sure I look like an idiot. Will my body just eventually figure out what it's naturally supposed to do?

Hi Peter,

I am a 31 year old female, in good health now but had a nasty bout of glandular fever which has resulted in significant weight loss. I am 161cm and 39.9kg at present, my usual weight is around 45kg. I LOVE KEEPING FIT! What exercises/training regime would help me build up again??

Cheers,

Mandy
p.s diet is good, I eat lots of vegies and lean protein ie chicken and fish!

I ran Gold Coast Marathon this year in 4:47:00. This was my second marathon ever. I am running 42 km at Sydney. Being a hillier course, should I expect my time to be around the same or much slower?

I ran Gold Coast Marathon this year in 4:47:00. This was my second marathon ever. I am running 42 km at Sydney. Being a hillier course, should I expect my time to be around the same or much slower?

Hi Peter!
I am 28 year old female and currently training for Blackmores half marathon. I was in good shape four months ago when I was able to run 15 km in 1hr 15min. I had a pain in my calf for a long time and eventually I had to take a rest period. I have started training again about a month ago and it seemed like I never have run before,couldn't even run 2km which was so disheartening!!!. Now I am getting my fitness back and ran comfortable 7.5km in 37min. I would like to ask what would be the way to train every week? In the past I always tried to run further and further every running session( 2-4 times a week) and although I became fit very fast I suffered from stress fractures and my legs were always sore.Thanks!!

Hi there, my name is Sue and I'd like your advice please. I'm 59yo, and started running in May this year. I ran the City2Surf 14ks last year with absolutely no training and managed 2hrs 10min. So I took up running earlier this year, hoping to beat that time. My question is, I am really not sure how often I should be running - can you run every day without doing too much damage, or is this too much. I weight train 3 times a week, not a full on session, mainly just my arms and legs, but only for about 30 mins. I have been running nearly every second day - about 7ks, then once a week I will do a longer run 10-12ks. Should I break up the running with some sort of cross training, ie elliptical, or spin bike. Your advice would be greatly appreciated. thank you.

Hi there, my name is Sue and I'd like your advice please. I'm 59yo, and started running in May this year. I ran the City2Surf 14ks last year with absolutely no training and managed 2hrs 10min. So I took up running earlier this year, hoping to beat that time. My question is, I am really not sure how often I should be running - can you run every day without doing too much damage, or is this too much. I weight train 3 times a week, not a full on session, mainly just my arms and legs, but only for about 30 mins. I have been running nearly every second day - about 7ks, then once a week I will do a longer run 10-12ks. Should I break up the running with some sort of cross training, ie elliptical, or spin bike. Your advice would be greatly appreciated. thank you.

How to combat sore knees. I can deal with all the other aches and pains but sore knees, during and after a run are a real problem for me. Any suggestions please. I do take fish oils and glucosamine, but a bit eratically!!
Many thanks
Karen

Hi Peter,

I'm attempting the Blackmores half marathon for the first time this year. I finished City2Surf in 1:45 (probably would have been better if it wasn't for Heartbreak Hill). My longest training runs has been 8-10kms but after the City2Surf last weekend, I will aim for a 16km long run this week. Is that too much of an increase from 14km to 16km? There's only 4 weeks left till the run. Should I increase kms gradually in the next 3 weeks and the week before the half do I taper and rest until the run? I'm worried that I won't have had enough long runs under my belt to be able to finish the half.

I'm not the fastest runner but my goal is to make sure I make the cut-off times for the 14km and 16km mark of the half marathon. I'm hoping for a time of 2:40 to 3 hours.

Hi Peter, I am brand new to running, but a goal of mine is to run a half marathon, and im determined to see this goal thru!!! I am a 28 yr old woman with an 11 month old bub, so time is a precious commodity for me!! I have just now completed week 1 of the c25k challenge, and hoping you could give me a few starting tips and strategies to help me along the way and to stay focussed!! Thanks!

Hi Pete,

Yesterday I was doing my morning training ( Hills day ) when I tore my left calf muscle..It felt like a stab in my calf but after one day putting ICE PACKS continuously the pain has reduced to 50%. How can I know if is just a sore muscle or a tear in the muscle ?..... there is any exercise you recommend ?....and lastly... WHEN can I go back to running ??... SRF is just in the corner...Can I be able to run my 9K's in 4 weeks ?...

Cheers,

JUAN

Hi Pete,

Yesterday I was doing my morning training ( Hills day ) when I tore my left calf muscle..It felt like a stab in my calf but after one day putting ICE PACKS continuously the pain has reduced to 50%. How can I know if is just a sore muscle or a tear in the muscle ?..... there is any exercise you recommend ?....and lastly... WHEN can I go back to running ??... SRF is just in the corner...Can I be able to run my 9K's in 4 weeks ?...

Cheers,

JUAN

Hi Peter
I am 54, female and want to start a running program. I ran the sydney city2surf this year in 1 hour 50 minutes and would like to improve on that. I rolled an ankle a couple of years ago and sometimes still have swelling and pain. Apart from that no injuries and healthy. I found in the city2surf that I had trouble jogging the first half but jogged most of the second half. Can you advise a program for me?

Hi Leigh-Anne, thanks for the email. May I ask what you are wanting to train for or achieve from following a program? Many free online programs are for a certain distance, like a marathon or 10km. All good programs will start off easier but build gradually to a certain goal or event, over a set period of time usually? So as much info as possible will help. Cheers, Peter

Hi Peter
I am a 22 year old male, and was wondering if you could give me some pointers on long distance running techniques? I have been running about 4.5km home from work (which incorporates hills) Monday to Friday, and then a longer 7km bay run on a Saturday or Sunday.

I have done short distance athletics training in the past, and just wondering if the technique is similar for longer distances. Basically the points I would like to know include:
- Is the power supposed to be generated from the top of your foot? If not, which part of the foot do you suggest?
- How high do you bring up your knees in a typical stride?
- Do your feet kick back up near the glutes in a typical stride?
- What do you recommend for arm position? e.g. 90 degrees, hands splayed etc
- Should my technique change when going up/down hills?

Any information you can provide would be highly appreciated. Thanks Peter.

Hi Peter,

Nice to see that I can have some help here. I'm 29 years old and I'd like to start a trainning. I dont have done any kind of exercise lately, but by over 3 years ago, I used to participate in race of 10km and 12km. But question now is What can I start with? Thanks !!! Patricia

Hi Patricia,

We have a new trainer for this year's Blackmores Sydney Running Festival. Please feel free to ask him any questions you might have here - http://bit.ly/NWAaZl