Soldato
- Joined
- 8 Oct 2008
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- 2,688
- Location
- Hull, East Yorkshire
Whoa that's a long time for around two minutes, I guess I'll find out how good that is when I try the run soon.
Platypus' Beginners Guide to Running
- Thread starter platypus
- Start date
it gets harder and harder the quicker you get - trust me
10 seconds off each PB time is hard work now
19'12 equates to top 4% of park-run UK runners
aiming for 18s later in the year - and mid 18s in 6 months time
atm though its really XC season - so lots and lots of hills
and even more mud !!!!
Soldato
- Joined
- 8 Oct 2008
- Posts
- 2,688
- Location
- Hull, East Yorkshire
10 seconds? haha that's crazy! I'm yet to run the 5K just been busy. I'll post my time when I do it.
Ah cool I'll try and aim for under 25 minutes then, so you're top 4%? Awesome.
Good luck with the 18s
Haha I live in a flat town no hills for me
Ah cool I'll try and aim for under 25 minutes then, so you're top 4%? Awesome.
Good luck with the 18s
Haha I live in a flat town no hills for me
good luck with that first 5k Park-run - you'll enjoy it - they are really good fun
ref hills I live in Essex - it looks flat - but you'd be surprised - hills (small but steep) exist everywhere !!
10k tomorrow - desperate to try and beat 40 mins -but I've come down with a cold, sneezing all over the place - so not holding out much hope
ref hills I live in Essex - it looks flat - but you'd be surprised - hills (small but steep) exist everywhere
!!10k tomorrow - desperate to try and beat 40 mins -but I've come down with a cold, sneezing all over the place - so not holding out much hope
Did anybody else run the South London 10k this morning? Despite my lack of training I managed to get around in under an hour, which I'm pretty pleased with. I am going to have to make a real effort to train consistently over the winter if I'm to survive next year's events! Here's this morning's 10k;
http://www.strava.com/activities/96783662
http://www.strava.com/activities/96783662
I'd wait and not push it too much if feeling a little unwell. By all means run but no need to cause more damage to push for a time. There's always other races.
Good Luck either way though.
thanks
decided (only an hour before) to go for it anyway - and just race my own race on my Garmin - even though I was feeling bunged up etc
didn't make my sub 40 - but managed 40'15 - not bad considering my PB 10k was 45'35 or something, and the same 10k race last year I did in 46'18
best bit was I was consistent time was - within around 6 seconds of my average time per mile - wheras normally I shoot off fast at the start and progressively get slower. My HR was lower than normal too as I think I as quite relaxed - last year was average 169, this year 164 and thats at a min per mile quicker
thanks
decided (only an hour before) to go for it anyway - and just race my own race on my Garmin - even though I was feeling bunged up etc
didn't make my sub 40 - but managed 40'15 - not bad considering my PB 10k was 45'35 or something, and the same 10k race last year I did in 46'18
best bit was I was consistent time was - within around 6 seconds of my average time per mile - wheras normally I shoot off fast at the start and progressively get slower. My HR was lower than normal too as I think I as quite relaxed - last year was average 169, this year 164 and thats at a min per mile quicker
Good effort.
Sub 40 is there then when your feeling better.
Your around the same pace as me (well you were, my 10k pb is 46.07), I'm also aiming for sub 40 next year, a sub 20 5k (currently 21.12) and then pushing my longer distance again possibly.
Done 3 marathons and although I am happy with the times they are someway off predictions based on my times over shorter distance. I don't train nearly enough though for them to match up though if I'm being honest.
thanks
actually found this morning (on checking the Power of 10 website) that my PB was actually 43'07 or something at a race in the summer - but for some reason my Garmin Connect page had not registered it at as a PB
still - thats 2'52 off my time so still ok
IndioGorilla - 3 marathons is impressive - I've not done one yet - did a 20 miler but I found it very hard (back hurt for weeks).
I find I've got a lot quicker in the last 6 months by adding "recovery runs" into my weekly schedule. So now at my club sessions - I go all out - so at Tuesday efforts I really go for it - legs beginning to buckle, tunnel vision type go for it, but then I go out for a run on the Wednesday for a recovery run. On these recovery runs I now deliberately go easy, relax and let the world drift by - and converse to what I'd think - this means my legs actually feel fresher when I come to do the next club session on a Thursday. It also means my overall miles per week has increased - currently doing around 25 a week but was up to 35 a few weeks ago.
to also increase my mileage - I've made other small changes, for instance now if I go to the gym at the weekend - I run there and back - ok its only 2 miles each way - but the miles add up (also I find its not really any slower than driving if you take traffic into consideration!). Another - now when I do my local park-runs - I run there and back as a warm up (again - about 2 miles each way) - these small tweaks to my routine add the miles up.
if any on the forum want to get quicker and aren't a member of a local club - I cannot recommend joining one highly enough - not only is it a great way to get faster, I have found it to be one of the most sociable clubs I've been a member of. When I do interval training on my own I'm not pushing myself anywhere near as hard - also you get a real variety of sessions.
plus sub 30 quid for a years membership (which I guess is typical for a running club) - in my clubs case including entry for all winter XC races - its a ridiculous bargain - that makes my gym membership @ 40 a month look relatively poor value !
actually found this morning (on checking the Power of 10 website) that my PB was actually 43'07 or something at a race in the summer - but for some reason my Garmin Connect page had not registered it at as a PB
still - thats 2'52 off my time so still ok
IndioGorilla - 3 marathons is impressive - I've not done one yet - did a 20 miler but I found it very hard (back hurt for weeks).
I find I've got a lot quicker in the last 6 months by adding "recovery runs" into my weekly schedule. So now at my club sessions - I go all out - so at Tuesday efforts I really go for it - legs beginning to buckle, tunnel vision type go for it, but then I go out for a run on the Wednesday for a recovery run. On these recovery runs I now deliberately go easy, relax and let the world drift by - and converse to what I'd think - this means my legs actually feel fresher when I come to do the next club session on a Thursday. It also means my overall miles per week has increased - currently doing around 25 a week but was up to 35 a few weeks ago.
to also increase my mileage - I've made other small changes, for instance now if I go to the gym at the weekend - I run there and back - ok its only 2 miles each way - but the miles add up (also I find its not really any slower than driving if you take traffic into consideration!). Another - now when I do my local park-runs - I run there and back as a warm up (again - about 2 miles each way) - these small tweaks to my routine add the miles up.
if any on the forum want to get quicker and aren't a member of a local club - I cannot recommend joining one highly enough - not only is it a great way to get faster, I have found it to be one of the most sociable clubs I've been a member of. When I do interval training on my own I'm not pushing myself anywhere near as hard - also you get a real variety of sessions.
plus sub 30 quid for a years membership (which I guess is typical for a running club) - in my clubs case including entry for all winter XC races - its a ridiculous bargain - that makes my gym membership @ 40 a month look relatively poor value !
Last edited:
Some update.
I am speed waling/running nowadays. My new work boots messed my foot so bad i could not run for a month !!!!
Anyhow I am back to running. Walking is boring like
While walking i was doing more of my daily gymnastics/aerobics workout:
Not bac considering photo from 2 years ago
I am speed waling/running nowadays. My new work boots messed my foot so bad i could not run for a month !!!!
Anyhow I am back to running. Walking is boring like
While walking i was doing more of my daily gymnastics/aerobics workout:
Not bac considering photo from 2 years ago
nice improvement - congrats
ran my first XC in racing spikes today (12mm Spikes) and couldn't believe how light and grippy they were
equalled (well one second quicker) my PB 5 mile on-road on the off-road XC in them today - 32'55 or something - another much more muddy XC tomorrow- 15mm spikes for that one !!
ran my first XC in racing spikes today (12mm Spikes) and couldn't believe how light and grippy they were
equalled (well one second quicker) my PB 5 mile on-road on the off-road XC in them today - 32'55 or something - another much more muddy XC tomorrow- 15mm spikes for that one !!
What spikes are you using? I need to start a few sessions on the grass in mines since I haven't run in spikes since summer as with our XC courses up here you simply could not wear spikes on them. Stuck wearing stupid Inov8 offraid/trail lightweight racers. But few races upcoming will be able to wear spikes at least
I have the Nike Waffle 10's. I wish we got the Vic XC2's over here 
Well done, I'm guessing you did two marathons this weekend? How did you get on in the second if so.
I've done 3 marathons and after each one my quads have been absolutely destroyed. Recovery runs although somewhat difficult at first are an absolute must.
I'd imagine so yes, I have a mate at my Tuesday running club who earlier this year decided to take up barefoot running (nothing more than either some botch up sandals he made or Vibram FiveFingers. For the first few weeks as he was adapting it as a case of running much less and much slower than previously as his muscles adapted to his new stride and the forces going through his legs due to a lack of the support given by his old trainers.
He's stuck at it though and now gets less issues (if any now, he hasn't mentioned anything for a while and has now started fell running) and is running more often too.
Just take it easy, slow down, less distance and build up from there. Use the slower speed to concentrate on improving your stride. Almost like starting again I guess. Good luck.
He's stuck at it though and now gets less issues (if any now, he hasn't mentioned anything for a while and has now started fell running) and is running more often too.
Just take it easy, slow down, less distance and build up from there. Use the slower speed to concentrate on improving your stride. Almost like starting again I guess. Good luck.
Cheers IndigoGorilla, I started running half way through the year. so only have done about 200 miles total. But im changing from brooks to BF/neutral type. Reason I ask is I webt to a running clynic before I started changing on my old trainers I had a lot of wear near the toes and a bit of a bash on the heel.
And they like everywhere said build it up slowly 20 mins first week then add 3 mins per week with the new trainers.
First 2 weeks my calfs hurt ( but I think I was doing it wrong, trying to keep on my toes and not let my heels touch the floor ) i dont think of that now more of letting the heel kiss the floor. Anyways Im on week 4 now and this week I did a 1 hourish 10K and then today a 8.5 mile run in them and everything feels fine.
So I take it i now have a correct technique for them else i would have heel ache?
And they like everywhere said build it up slowly 20 mins first week then add 3 mins per week with the new trainers.
First 2 weeks my calfs hurt ( but I think I was doing it wrong, trying to keep on my toes and not let my heels touch the floor ) i dont think of that now more of letting the heel kiss the floor. Anyways Im on week 4 now and this week I did a 1 hourish 10K and then today a 8.5 mile run in them and everything feels fine.
So I take it i now have a correct technique for them else i would have heel ache?
If there are no longer any issues and it happened solely when you started with the shoes then I would say that everything should be fine and it sounds like it was quite simply a case of getting use to them and a certain way of running.
My friend who started the barefoot running struggled with his calfs specifically at first too so I guess it was to be expected almost.
Running however is one of those things that can be quite individual for everyone and although there are some things that can be almost considered gospel/fact not everyone is the same. You need to find out what works for you and what doesn't and it's just a case of massive trial and error.
For example I have been quite lucky in that I pretty much found my ideal trainers (Nike Pegasus) with pretty much my first pair of proper running shoes and don't really wear anything else now, just buy the updated version each year. I also seem to manage just fine with Adidas Kanadia or Adidas Adizero XT's for my off-road running without problems.
I did however start with Nike Lunarglides but as much as I loved my first two pairs I've since tried both the 3 and the 4 and didn't really get on with either unfortunately and I'm not trying the 5's now as not worth the risk. That said I believe it was a combination of the Lunarglide 3's being slightly big for me compared to the other two pairs I had, one particular hill session I did and a little overtraining when preparing for a marathon which ended up given me lot of discomfort. I know I was at fault for some of it but I also believe the shoes, even if the perfect size were part of the problem.
Oh I do manage to type a fair bit sometimes!!!
My friend who started the barefoot running struggled with his calfs specifically at first too so I guess it was to be expected almost.
Running however is one of those things that can be quite individual for everyone and although there are some things that can be almost considered gospel/fact not everyone is the same. You need to find out what works for you and what doesn't and it's just a case of massive trial and error.
For example I have been quite lucky in that I pretty much found my ideal trainers (Nike Pegasus) with pretty much my first pair of proper running shoes and don't really wear anything else now, just buy the updated version each year. I also seem to manage just fine with Adidas Kanadia or Adidas Adizero XT's for my off-road running without problems.
I did however start with Nike Lunarglides but as much as I loved my first two pairs I've since tried both the 3 and the 4 and didn't really get on with either unfortunately and I'm not trying the 5's now as not worth the risk. That said I believe it was a combination of the Lunarglide 3's being slightly big for me compared to the other two pairs I had, one particular hill session I did and a little overtraining when preparing for a marathon which ended up given me lot of discomfort. I know I was at fault for some of it but I also believe the shoes, even if the perfect size were part of the problem.
Oh I do manage to type a fair bit sometimes!!!