Platypus' Beginners Guide to Running

[Indigo]

managed to get my best park-run time this morning since March 2014 - getting back there with 20'08 - only another minute to find

I've upped my miles to >30 a week now - including 1 club efforts session, 1 club threshold and try and get one race in at weekend (either park-run or XC)

adding all the shorter 3-5 mile runs in between to add to the mileage seems to be really paying off - both in reducing my weight and getting fitness back

Good to hear. Sounds very similar to myself. Managed 20.02 at ParkRun this morning, not quite where I was at last year and don't feel as strong but it's progress.

Need to up my mileage again like yourself and get the key sessions back in again too.

And well done semi-pro waster. Definitely not the best of weather to run in but it's good to keep it up.

 

[Buckster]

thanks for the replies - yes the mileage a week seems to be key - no matter how you get there really

I was doing 2 efforts sessions a week august, september but without all (or really any) of the slower recovery/general mileage runs and its since I've re-added these extra runs a week that my pace is getting quicker, weight is dropping off etc

 

[D.P.]

While not every run is equal, you can really only do 3 or perhaps 4 quality runs per week, the rest has to be easy miles. For example, you can't do back to intervla,hills,long runs, tempos/LT runs without the quality dripping, the risk of injury rising and general fatigue or over training syndrome breaking in.

I would say though that if you are fit and healthy there is very little advantage for a slow run under 30 minutes beyond pure calorie burn (which won't be huge). For example it has been shown the main adaptations result g from the long run (increased blood capilarries, slow twitch muscle increase, mitochondrial, glycogen storage) dont occur until after at least 1 hour of running.

 

[GiraffePencils]

Decided to take the advice of doing my run on a treadmill with the incline cranked up.
after 10mins I started to feel my foot again.

Pretty gutted, really wanted to get back into regular training as I've not ran properly in a while now..

 

[D.P.]

Decided to take the advice of doing my run on a treadmill with the incline cranked up.
after 10mins I started to feel my foot again.

Pretty gutted, really wanted to get back into regular training as I've not ran properly in a while now..

Sorry about that, but at least you should have minimized any further damage.

If things dont get better soon i would go to your GP or better yet a specialist and get a diagnosis.

 

[D.P.]

Yesterday I ran 13.1mi 1:49:00 8:20/mi, was very hard at the end, just crazy how much fitness you loose running a marathon.

Will try and get out this afternoon but was swimming this morning.

 

[GiraffePencils]

Sorry about that, but at least you should have minimized any further damage.

If things dont get better soon i would go to your GP or better yet a specialist and get a diagnosis.

Hopefully,
I've contacted a local Physio, I'd rather not go the specialist route, but it's one of those things where the GP would probably just advise it anyway.
And NHS waiting list is probably not worth it.

 

[D.P.]

^^^ fingers crossed

I managed to get out yesterday but not before some heavy rain started half-way though. before I went out the door I saw the rain approaching on the radar so thought I would do a tempo run at higher speed to try to beat it.

7.8mi 1:04:12 8:09/mi

 

[D.P.]

10.5mi 1:29:10 8:26/mi, amazing sunny morning.

 

[Buckster]

nice one D.P sounds nice in the sun

I've a club Fartlek tonight ...in the rain and dark

just debating with myself do I also run to and from club - tempting - its about 2.5 miles each way

but the Fartlek itself is always a bit of a "unknown" - last one was 7.5 miles mmmm

 

[D.P.]

One of the perks of working form home. I did a couple of hours behind my computer and once it hit 128C I popped out, should have gone earlier TBH because I was sweating like a pig by half way. Makes up for yesterday run in the rain. Only issue is my new shoes got soaked yesterday and I ran today in my old pair and it was amazing the difference in feel for the exact same shoe. Good lesson to keep updating shoes regularly.

 

[D.P.]

10.3mi 1:28:17 8:32/mi, lots of trails running in perfect weather.

 

[GiraffePencils]

keeping off the foot still
pain was gone by the end of Monday, physio is busy this side of new years and an uncomfortable price tag, going to try more rest...
30km cycle to do some endurance training, need to maybe go do laps in a pool at the weekend.

 

[D.P.]

Cycle, elliptical, swim, row machine

 

[Indigo]

Tuesday evening was a good run for myself.

6 miles with the first 3 miles at a fairly consistent pace, followed by 3 miles progressively quicker until the end.

Mile 1 - 7.25
Mile 2 - 7.25
Mile 3 - 7.36
Mile 4 - 6.57
Mile 5 - 6.48
Mile 6 - 6.20

Can still feel my hamstring slightly at times and calf tightness can be shocking but I'm getting there and recovery is definitely getting better as well. Couple of more weeks keeping it steady again until the new year and then I think I'll be good to go for the marathon training again.

 

[D.P.]

^^^
Those are some fast splits! I don't think I can run 6:20 a mile for 0.5 of mile on fresh legs!


It rained all day yesterday and just as it got dark it dried up, dark and dry is better than daylight and heavy rain though.

9.0mi 1:17:07 8:34/mi


Was swimming this morning but home to get another 10 mile run in today.

 

[Itchytrigg]

6 Miles @ 7:33 and boy do I know it...must never let my miles drop like this again! Was surprised I held my pace only dropping to 7:44 for the last mile but I was so tired, I'd like to blame the cold but it's mostly the lack of running the last 4 weeks.

Worst part is my feet, got some blistering coming up on my right foot I guess as they've softened up.

 

[D.P.]

Yesterday run: 10.1mi 1:27:39 8:36/mi

That is 61 miles for the week, perfect base building for the first mesoscale cycle.

 

[Buckster]

nice mileage D.P - I'm ramping mine up at the moment - but no-where near 60 miles a week

I'm up to about 32 this week so far - and I've a 5 mile XC tomorrow - Stebbing XC - great fun - involves lots of river crossings, deep bogs etc

aim for 2016 is to get into the 18s for 5k

 

[Indigo]

^^^
Those are some fast splits! I don't think I can run 6:20 a mile for 0.5 of mile on fresh legs!


It rained all day yesterday and just as it got dark it dried up, dark and dry is better than daylight and heavy rain though.

9.0mi 1:17:07 8:34/mi


Was swimming this morning but home to get another 10 mile run in today.

Cheers, it did help that the last 3 miles were a slight downhill so it was easier to gain and carry the speed.

Good work on your mileage too, hope the legs are getting better after the marathon effort.