Platypus' Beginners Guide to Running

Itchytrigg said:
Last long run before my 10k race next sunday http://www.strava.com/activities/216763433

Wish I had done more hill training as the race will have a similar amount of elevation however split across 2 climbs. Might just focus on hill runs the rest of the week.
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No point, keep it short and keep it sharp. Training on hills all this week for a race coming in 7/8 days will provide you no benefit on the hills in the race. The prep is done now, it's just keeping your legs fresh and sharp for race now :cool: If anything, avoid hill work this week!
 
Fuggan said:
Good work. I've got a race next Sunday too! Good luck :)
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Thanks, you too :)

xdcx said:
No point, keep it short and keep it sharp. Training on hills all this week for a race coming in 7/8 days will provide you no benefit on the hills in the race. The prep is done now, it's just keeping your legs fresh and sharp for race now :cool: If anything, avoid hill work this week!
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Then big oops then I guess. Was planning on 5k runs during the week, will take tomorrow off as a rest then be out Mon-Thur with Fri-Sat rest before the big day. Or would 2 days rest before do me more harm?
 
I'd continue where you left off. Some programs actually build in lighter weeks to help you recover. Granted that they are not supposed to be full weeks/ten days of no activity but the rest might have done you some good. I'd just pick up where you left off and kick up the intensity. ;)
 
Haha okay will do sir! Yeah this program has 2 rest days and an easy run day each week. Just thought it might be like weight lifting were you have a while off you need to ease back in.

*Run went good, fastest sprints I've ever done hehehe. Problem is still my left calf feels a run, sometimes kind of hurts but my right leg feels fine, not a sniff. How come that is?
 
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Itchytrigg said:
Then big oops then I guess. Was planning on 5k runs during the week, will take tomorrow off as a rest then be out Mon-Thur with Fri-Sat rest before the big day. Or would 2 days rest before do me more harm?
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2 days off before hand will not do any harm, that's not going to have any effect on fitness or ability built at all.... The danger is the mental effects it will have. It totally depends on how used you personally are to taking 2 days off in a row and how it makes you feel. It could leave you feeling slow, heavy and dull... whereas on race day you want to feel energetic, sharp and fast.

The only way you will ever find this out is through trial and error. I cannot take any days off prior to a big race, it makes me feel horrible come race time. But I know some guys who run very lightly for an entire week and then take 2 off.

Trial and error buddy, some food for thought on it though, just see how you get on. You will never ever get it perfect and will always be learning!
 
xdcx said:
2 days off before hand will not do any harm, that's not going to have any effect on fitness or ability built at all.... The danger is the mental effects it will have. It totally depends on how used you personally are to taking 2 days off in a row and how it makes you feel. It could leave you feeling slow, heavy and dull... whereas on race day you want to feel energetic, sharp and fast.

The only way you will ever find this out is through trial and error. I cannot take any days off prior to a big race, it makes me feel horrible come race time. But I know some guys who run very lightly for an entire week and then take 2 off.

Trial and error buddy, some food for thought on it though, just see how you get on. You will never ever get it perfect and will always be learning!
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Thank you for the input, normally when I go for a 10k I only have 1 days rest so will keep to that so I at least know what I am expecting. Will let my legs decide, if they feel too tired Friday I'll just rest and have a gentle run Saturday.

I do know what you mean though, there was one weekend where I ran a 10k on Saturday and felt great Sunday so went for a 5k some how setting my PB.

This morning I was close to that 5k time and managed to get myself 3rd on a segment I've been chasing for a while only 2 seconds off of 2nd, 1st is a stinking cheat so wont manage that!
 
Itchytrigg said:
Thank you for the input, normally when I go for a 10k I only have 1 days rest so will keep to that so I at least know what I am expecting. Will let my legs decide, if they feel too tired Friday I'll just rest and have a gentle run Saturday.

I do know what you mean though, there was one weekend where I ran a 10k on Saturday and felt great Sunday so went for a 5k some how setting my PB.

This morning I was close to that 5k time and managed to get myself 3rd on a segment I've been chasing for a while only 2 seconds off of 2nd, 1st is a stinking cheat so wont manage that!
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No probs. If I was to force a rest day on myself as I've been told to do by countless coaches and never have! It would be the Friday before the Sunday race and then a very easy gentle run with strides on end or a tempo mile in the middle to keep the legs fresh and sharp.

hahaha, is this Strava? What is the cheats time over the 5k segment? Is there no way to have them reported and removed if it clearly is cheating? I avoid Strava for this reason, a wee bit too competitive with that stuff for my own good it would get old very fast :(
 
xdcx said:
No probs. If I was to force a rest day on myself as I've been told to do by countless coaches and never have! It would be the Friday before the Sunday race and then a very easy gentle run with strides on end or a tempo mile in the middle to keep the legs fresh and sharp.

hahaha, is this Strava? What is the cheats time over the 5k segment? Is there no way to have them reported and removed if it clearly is cheating? I avoid Strava for this reason, a wee bit too competitive with that stuff for my own good it would get old very fast :(
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Yeah strava. It's only a 300m section, 1st is 25 seconds, 2nd is :59 and 3rd (me) is 1:02. No idea if you can report them or not, I'm not "that" fussed by it, I see it as nice goals and great ways to see if I am improving.

Actually now that I view his run that got that time, it looks to me like he forgot to turn it off when he got in his car rather than cheating. KM times were around 12 mins, then on his 15th Km onwards he's averaging 1 minute
 
Itchytrigg said:
Yeah strava. It's only a 300m section, 1st is 25 seconds, 2nd is :59 and 3rd (me) is 1:02. No idea if you can report them or not, I'm not "that" fussed by it, I see it as nice goals and great ways to see if I am improving.

Actually now that I view his run that got that time, it looks to me like he forgot to turn it off when he got in his car rather than cheating. KM times were around 12 mins, then on his 15th Km onwards he's averaging 1 minute
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haha wow, yes he must have been in a car or going like hell on a bike! :p
 
Thank you. I was hoping for around 50 but expecting 55 given the hills so was very happy with my time. Now I'm wondering what time I could get on something a little flatter!
 
Just entered next year's Budapest Spring Half Marathon (19th April). Four of us going to run it and then spend a few days sightseeing :cool:
 
Up & Running have a decent sale on at the moment and you can get an additional 20% off by putting code EXTRA20 in at checkout, some social special they tweeted yesterday I think. If anyone's thinking of getting themselves or others a running-related Christmas present now might be the time to buy. :)
 
20.16 at my first ParkRun this morning. A minute slower than my PB :( One of those days where it just didn't fall into place and was congested at the beginning. Massive fade at the end, felt like I had no strength left.
 
Been doing this Bring Back the Boom challenge on strava. Probably wasn't brilliantly prepared for it, but it's been forcing me to push myself and prove to myself that i do have the time to train more regularly. Thanks to taking a rest day it hasn't actually felt too bad, and today i finally got my sub-50' 10k which i'm pretty happy about.

http://www.strava.com/activities/222095659
 
Savage are those parkruns IG, I did the same, proper bad fade at the end! Good for testing yourself though and that's a decent time. :)
 
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