Platypus' Beginners Guide to Running

Really? Im 6 years older than you and can get my heart rate up into the high 180s low 190s if I really really push. For me a run with an average of 152 is one where I'm not really trying that hard. Guess we are all different

I wouldn't worry about your stride length particularly I would concentrate on your intervals and tempo runs. Have you tried fartlek sessions? They are quite good at helping to build speed.
 
thanks - I'll try and push harder then :)

my HR is fairly constant gets to 145 pretty quick then hovers between 145 and 155 - with my speed at 4'50 ish pace

my resting has gone down dramatically after running last 18 months - its down to sub 40 now I think lowest I've seen is 39

I've tried fartlek on the running machine in gym - but not out on the road - will see if I can upload a fartlek style profile into my 305
 
Why use a profile? Part of beauty of fartlek is that it you can make it up as you go and according to how you feel. Plus the good thing about doing it outside is making use of the terrain
 
ah ok - will give a go then :)

I'll do some research and try for next run after tonights

for tonights I'll set the "alarm" for 4'50 pace instead of the current 5'00 its set at - and I'll run against my best pace
 
thanks cram - seemed I needed a kick up the bum to stop myself thinking 150 was pushing myself

just come back and managed a PB - 47:30 - average pace 4:44 :)

feel shattered - but there we go- thats faster than I've managed before - cheers
 
actually was only 40 seconds faster - but that was 156m ahead :)

last 4 10ks - my average HR was higher than before - but still- even though I was pushing myself as hard as I thought I could (and I felt almost to point of dizziness a couple of times) - still only max of 168 :(

47:30:00 10.01 68 04:45 03:38 155 168 664
48:11:00 10.03 63 04:48 03:37 152 166 667
50:19:00 10.01 62 05:02 04:01 150 166 662
49:24:00 9.8 25 05:02 03:00 140 158 642
 
Osian said:
Good luck! What distances where you doing prior to your injury?
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I got as far as week 8 of http://www.halhigdon.com/marathon/MaraNovice1.html which got me to a Half Marathon.

It's week 1, day 1 tomorrow so I shall see how it goes. Not looking to match my old times as I will be taking it easy just to see how my knee etc holds out. I am also contemplating using the gym at work to do some strength training on the legs and upper body to help strengthen the knees (leg extensions to build the quads and stabiliser muscles)
 
I might follow you on that one. I might swap it around a bit though to incorporate my Saturday morning 5k and focus it a bit on 10k pace.

The intermediate plans are a bit full on for my lazy arse!
 
My long runs are on a Sunday due to going for a drink on a Friday night.... I will be doing shorter long runs for the first few weeks as well as I think it was trying to do too much that made my knee hurt, so instead of doing:

6, 7, 5, 9, 10, 7, 12, Half Marathon

I will be doing

4, 5, 6, 8, 9, 11, Half Marathon


The bitter/sweet issue I have is that all my routes (above 7 miles) are all 700+ feet of climbing. My Half Marathon was over 1000ft of climbing :eek: - http://runkeeper.com/user/runningfromthelaw/activity/59729016 . Gets you tired quick but should mean that, when I go for a half or full marathon, it should be easier given they are mostly flat-ish in comparison.

I shall start logging it again on my Runkeeper Profile and Endomondo Profile

Hoping the wind dies down this afternoon as it is blowing a gale just now LOL.... I always run after work so I will see how it goes today :D
 
Buckster said:
thanks cram - seemed I needed a kick up the bum to stop myself thinking 150 was pushing myself

just come back and managed a PB - 47:30 - average pace 4:44 :)

feel shattered - but there we go- thats faster than I've managed before - cheers
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Well done. The fact is the only way to run faster is to run faster. A 40 second improvement is significant and that in itself tells you that you are capable of doing faster ie you've not got to the stage where you are only shaving seconds or bits of seconds of your time. Don't just use your watch to pace you otherwise you end up running to it rather than against it
 
Richie said:
My long runs are on a Sunday due to going for a drink on a Friday night.... I will be doing shorter long runs for the first few weeks as well as I think it was trying to do too much that made my knee hurt, so instead of doing:

6, 7, 5, 9, 10, 7, 12, Half Marathon

I will be doing

4, 5, 6, 8, 9, 11, Half Marathon


The bitter/sweet issue I have is that all my routes (above 7 miles) are all 700+ feet of climbing. My Half Marathon was over 1000ft of climbing :eek: - http://runkeeper.com/user/runningfromthelaw/activity/59729016 . Gets you tired quick but should mean that, when I go for a half or full marathon, it should be easier given they are mostly flat-ish in comparison.

I shall start logging it again on my Runkeeper Profile and Endomondo Profile

Hoping the wind dies down this afternoon as it is blowing a gale just now LOL.... I always run after work so I will see how it goes today :D
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Cool, I've decided to modify the Novice 2 plan and ended up with the following...

run.png


I've left space to fill it in with times and distances from my Nike+ but that's it.

Off we go!
 
I'm up to running at least half an hour every day now, with two long runs/week. Progressing well after my ankle injury (break/ligament tears).

Now only 2 months to build up to marathon+ mileage...:eek:.
 
Right knee niggle back :(

Maybe I am just being paranoid but it looks like I may need more time off... Really peeing me off :mad: Why the help can my left knee be rock solid without even a hint of pain yet my right doesn't want to play ball?

Will start using the work gym to build up the legs a little to try and help prevent it coming back.
 
Osian said:
Cool, I've decided to modify the Novice 2 plan and ended up with the following...

I've left space to fill it in with times and distances from my Nike+ but that's it.

Off we go!
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What are your goals with doing this plan? Are you aiming just to get round a marathon or are you chasing a particular time? To me it looks like a pretty undemanding plan. Over 75% of the runs are at less than a third of the race distance. I'd really question the usefulness of so many 3 to 5 mile runs. You are already running 3 miles at a decent pace so on those days you are getting less than 30 mins of training time - don't see how those sessions are going to help your body get used to running for hours. I haven't done a full marathon for 8 years now but used to consider any session that was less than 30mins to effectively be a rest day.
 
cram said:
What are your goals with doing this plan? Are you aiming just to get round a marathon or are you chasing a particular time? To me it looks like a pretty undemanding plan. Over 75% of the runs are at less than a third of the race distance. I'd really question the usefulness of so many 3 to 5 mile runs. You are already running 3 miles at a decent pace so on those days you are getting less than 30 mins of training time - don't see how those sessions are going to help your body get used to running for hours. I haven't done a full marathon for 8 years now but used to consider any session that was less than 30mins to effectively be a rest day.
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Well I have my first half in march and then a 10k in May that I'm looking to get sub 40 minutes in. I was planning on using the plan as more of a minimum distance plan as I will be tailoring it more towards upcoming distances.

I don't have a marathon planned at the moment but would like to get to the point where I could do one and then aim for 3:30ish.

I'm completely open to suggestions so cheers for the input.
 
Osian said:
Well I have my first half in march and then a 10k in May that I'm looking to get sub 40 minutes in. I was planning on using the plan as more of a minimum distance plan as I will be tailoring it more towards upcoming distances.

I don't have a marathon planned at the moment but would like to get to the point where I could do one and then aim for 3:30ish.

I'm completely open to suggestions so cheers for the input.
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Makes a bit more sense if you are aiming at 10ks and a half marathon. I'd probably wouldn't do a long run above 15 miles (personally I normally only go up to 12 miles for a half marathon). Also for me I find an easy day the day following a long run helps my recovery then just full rest but that's just me. I'd also up the mileage on the short non pace runs so that you were training for at least 30 mins. Are all your pace runs exactly that or are some of them interval sessions and/or fartlek sessions.
 
Hi guys,

I have been running for about 1.5 years now, between 1 and 4 times a week, typical mileage is between 2 and 6 miles each time (but as high as 9 on occasion)

I am getting quite a bit quicker recently which I am happy about, I seem to be consistently getting average times per mile of about 8 minutes, I feel fitter than I have ever done.

I started using some low calorie protein shakes to aid recovery, sometimes I use half of the low calorie one, and half an overnight slow release one, it means I can go running just as well the day after, whereas I used to struggle.

I generally have some sort of sports drink before I run, sometimes it's a can of red bull.

I am also doing quite a lot of sit ups, press ups, tricep push ups during the day when I get chance, and before bed.

The problem is I feel like / seem to be putting weight on.. not sure what's going on.. is it just not enough overcome my average diet + the protein shakes are making up the calorie deficit ? or have I just plateaued ?

What could I try adding into the situation / changing?

edit :// when i said to a friend that i struggled the next day he said that i might be carrying to much weight.. he reconed he could go treadmill running everyday without taking any supplements.. but treadmills are not as high impact are they ?

I sometimes do some biking as well.. mostly during the summer
 
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Osian said:
Sounds exactly like me, did a 10 miler a few weeks ago with the Manchester 10k and Wilmslow Half in a few months.

What times are you looking for?
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Not sure at the moment - I reckon she will be aiming for around the 2 hour mark in the half marathon.

We really need to make time for shorter runs in the week at the moment.
 
MaX_PoWah said:
I have been running for about 1.5 years now, between 1 and 4 times a week, typical mileage is between 2 and 6 miles each time (but as high as 9 on occasion)
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General rule of thumb is 1 mile = 100 calories. So for the kind of mileage you are doing I don't think you need any supplements. I only bother with energy drinks when I do runs over 90 mins and to be honest that's just to help replace electrolytes
 
Just signed up for this years Great North Run and am off to buy my first pair of proper runnng shoes from Up and Running tonight. Mega excited :D

I can currently comfortable manage 5k on a treadmill at the gym so that should at least give me a bit of a headstart in training for this. Or I hope so anyway :S
 
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