Platypus' Beginners Guide to Running

Just went out for a short run after a break of about four weeks, was going to try to find my max HR but after a 200m sprint half way through i quickly changed my mind. Annoying that you can't select parts of the run like you can with rides, but i changed it to a ride just to get a rough figure and it was around 26 seconds. How is that?

I'd link the run but it looks like it doesn't know what to do since it was all within my hidden area.
 
New PB for a 10k 51:05 http://www.strava.com/activities/208743159

A little disappointed I didn't make sub 50 which I was aiming for, KM 7-9 were on a bridle way and I really wasn't expecting it to be quite as muddy or puddle ridden (first time running this route), but I was starting to slow anyway so it probably didn't cost me more than 1-2 minutes.

Entering my first 10k race in 4 weeks so plenty of time to train some more.
 
A pb is a pb either way. Good stuff. :)

I pb'd again today.

Great Birmingham Half Marathon in 1.30.11. A further 1.25 off my last 4 weeks ago so I'm happy with that.

Just a little gutted I didn't run each mile just a second quicker for that sub 1.30!!
 
Looks like my training will be on hold for a while, hospital confirmed a stress fracture in my 3rd and 4th metatarsals today :( Feet have been stiff for a couple of weeks after doing the great Scottish 1/2 a couple of weeks ago but been massaging them and stretching which seemed to help. Was out doing some hill work today and could hardly take my shoe off afterwards. Think the miles have finally caught up with me this year.

Could be out for 6-12 weeks :(

/Salsa
 
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PermaBanned said:
Just went out for a short run after a break of about four weeks, was going to try to find my max HR but after a 200m sprint half way through i quickly changed my mind. Annoying that you can't select parts of the run like you can with rides, but i changed it to a ride just to get a rough figure and it was around 26 seconds. How is that?

I'd link the run but it looks like it doesn't know what to do since it was all within my hidden area.
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You covered 200m in 26 seconds? I think your basing that on GPS data is completely screwing it, the chances of you covering 200m in 26 seconds are very, very slim I am affraid. If you want to know your 200m time you really have to do it on a track properly with a proper stop watch.... as for getting max HR you will struggle to achieve this on a flat sprint, use a hill and sprint up that after properly warmed up, let your HR settle and repeat up to 3 times and thern compare your data. The max HR you see from this will be within ball park just below your real actual max HR.
 
Salsa said:
Looks like my training will be on hold for a while, hospital confirmed a stress fracture in my 3rd and 4th metatarsals today :( Feet have been stiff for a couple of weeks after doing the great Scottish 1/2 a couple of weeks ago but been massaging them and stretching which seemed to help. Was out doing some hill work today and could hardly take my shoe off afterwards. Think the miles have finally caught up with me this year.

Could be out for 6-12 weeks :(

/Salsa
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:( Unlucky Salsa, sorry to hear about this. Nothing worse than stressies for a runner. But this is the direct outcome of mileage on the hard stuff. Were you doing all your miles on roads or were you getting off road onto softer ground and how much miles were you doing per week?

Stress fractures really can't be rushed, and in 3rd/4th is a common sensitive area so you really are going to have a hard time not getting much exercise done but just try keep your head straight and keep positive. It's not easy, but you'll have tonnes of time to waste now on utter rubbish like playing computer games, watching telly and reading :cool:
 
xdcx said:
:( Unlucky Salsa, sorry to hear about this. Nothing worse than stressies for a runner. But this is the direct outcome of mileage on the hard stuff. Were you doing all your miles on roads or were you getting off road onto softer ground and how much miles were you doing per week?
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Yeah I'm pretty bummed :( Last few months I have been averaging probably 25 miles a week and I ran 2 halfs and a 10k race (all road races) in the space of 4 weeks last month. Just crossed the 600 mile mark since Jan and was hoping to break 1k miles by the end of Jan next year. I have been trying to mix up my training and was doing maybe 50% of my miles off road in the park and down the local canal. I think it was probably the Great Scottish run in Glasgow that was the final straw, my feet were totally wrecked at the finish line.

Will give it a few weeks and see if I can manage the gym/bike my trainers wont be getting worn for a while I suspect.

/Salsa
 
Salsa said:
Yeah I'm pretty bummed :( Last few months I have been averaging probably 25 miles a week and I ran 2 halfs and a 10k race (all road races) in the space of 4 weeks last month. Just crossed the 600 mile mark since Jan and was hoping to break 1k miles by the end of Jan next year. I have been trying to mix up my training and was doing maybe 50% of my miles off road in the park and down the local canal. I think it was probably the Great Scottish run in Glasgow that was the final straw, my feet were totally wrecked at the finish line.

Will give it a few weeks and see if I can manage the gym/bike my trainers wont be getting worn for a while I suspect.

/Salsa
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Not so good man. Sounds like you are doing it right running on parkland and canal path, exactly what I do to mix it up actually.

From that mileage I am suprised you got a stress fracture. It really is the generic overuse injury but it sounds like you have been on top of it not running mega miles and mixing up the surface. What shoes do you run in, as in do you rotate shoes etc?

Don't worry about it, you will get back to it. I went from 85 mile weeks from start of the year until July and I have bee injured since mid-July and not run a step other than jogs to assess how the injury is coming along. You know it's going to be tough but you will come back stronger and when you start seeing the improvements even just getting back to your previous fitness levels, you do still get the kick out of it, so you have that to look forward to :cool:
 
I have been running for the last 3 months in ASICS GT2000's which were recommended to fix a pronation issue in my non busted foot. Have 2 pairs (1 in work and 1 at home) so they do get mixed up a little, although the pair at home get the most abuse.

I only started running in Jan so was trying build my distance gradually over the year and didn't think I was running too far or too often. Guess its just one of those things and I will just have to suck it up. :(

Any suggestions for mobility exercises I can keep doing over the next few months so I don't seize up completely?

/Salsa
 
Damn, hard luck with that Salsa. I feel your pain. I have a niggle with the back top left (outside) section of my hip at the moment which I'm trying to get over and it's doing my head in man. I really just want to get it sorted so I can smash through the last few weeks of training before my race. I feel like I'm not getting the intensity out of some sessions because I feel concerned for my niggle.

Might just bite the bullet and go see a physio. Got a marathon coming up next April so really want it to be fully sorted by December at the latest. :(
 
P.S Have you had a read of the mobility thread in the OP of the Gym Rats 2014 thread? There's some good stuff in there. I have incorporated a few bits into my gym work recently. Not noticed any differences yet, although my niggle is a little easier. Definitely help in the long run though!
 
Ran The Frankfurth marathon yesterday. Finished in 3:35:56. Happy with that. My debut marathon. Absolutley a fantastic experience. Running into the festhalle to cross the finishing line to cheerleeders, stadium blasting music and full light show was amazing!

Would recommend!!
 
How's this for a beginner? This is my fourth run, once a week, increasing the distance marginally every time


 
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Not bad but I'd suggest starting slower and increasing your speed as the run progresses. You're slowing down in each mile other than the last complete one. Still a good effort though but starting slower is more likely to lead to an overall faster run in my opinion.
 
Well after a load of niggly injuries I managed a 21:36 5km tonight, bit disappointed as i probably could have pushed sub 20 if i had realised how much i would have left at the end!
 
Good effort though if that's after coming back from quite a few injuries even if they were niggles.

Don't rush back too soon and just build up slowly. If you were faster previously you'll get the speed back in no time if you're patient. :)

My training was good for October by my standards, managed 135 miles for the month which was just over 30 miles each week. Aim for November is around 145 I think and then push on from there through December ready for marathon training again next year.
 
IndigoGorilla said:
Good effort though if that's after coming back from quite a few injuries even if they were niggles.

Don't rush back too soon and just build up slowly. If you were faster previously you'll get the speed back in no time if you're patient. :)

My training was good for October by my standards, managed 135 miles for the month which was just over 30 miles each week. Aim for November is around 145 I think and then push on from there through December ready for marathon training again next year.
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Thanks, that was actually a PB for me, well until tonight where i managed 20:48.

I've been building up to 5k over the last 2 weeks to see how my calf and ankle would cope. Seems to be all good!
 
You're welcome. And well done again. :D That's almost a minute off!!!

Is 5K the furthest you ever run? If it is I'd recommend building that up and you'll see the time come down a little more hopefully.
 
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