Platypus' Beginners Guide to Running

Salsa said:
Good lord. I hope there are no genuine beginners reading the "Beginers Guide to Running" as the amount of elitest willy waving going on in here would put them right off.

/Salsa
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It's not elitist, FFS I said why I posted the times and discussed it. Exactly why I avoided in the past. Apologies all for trying to help.
 
FrenchTart said:
As glib as this response is I would imagine that the difference is not a linear scale.
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I can't tell the difference in effort between when I was running 24:00 and 21:00. I guess as my fitness improved my pace improved but the effort feels the same. I think you just get fitter, the guy running 23:00 is putting the same effort in as the guy running 17:00 but the faster guy is fitter.
 
xdcx said:
It's not elitist, FFS I said why I posted the times and discussed it. Exactly why I avoided in the past. Apologies all for trying to help.
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I wouldn't say it was elitist either - for the vast majority of people, it is you verses the clock in a race (ie we (I) have no chance of winning). Train hard and get the personal satisfaction of improving. My first half marathon in 2009 was 02:03:44. I ran 01:43:25 in Chesterfield last year - the winner was probably in the shower by the time I finished, but I'm damn proud of improvements I've made.

My other half was delighted to break an hour for the 10k last year - she is a much better swimmer than runner but has put plenty of effort in to running to break that hour target.
 
Absolutely Chris. Well done on the improvement, it's well within peoples abilities to take off massive chunks like you done! It also must be great to have a partner who is into swimming/running alike!

Elitist would be refusing to lower ones standards or discuss and help others because they are "lesser" which is the exact opposite of what I do in this thread and was trying to do by posting what I had done time wise..... I'm pretty annoyed as I treat everyone the same and help and encourage anyone of any ability, getting out there and training is great no matter what. So I hope like you, not everyone thought I was being elitist, I am properly saddened by that comment in reality :(
 
I didn't take it as elitist. I can see how my awesome times could be taken that way though :p

Nate Silvers said:
I can't tell the difference in effort between when I was running 24:00 and 21:00. I guess as my fitness improved my pace improved but the effort feels the same. I think you just get fitter, the guy running 23:00 is putting the same effort in as the guy running 17:00 but the faster guy is fitter.
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Yeah, RPE will go down as your fitness and abilities improve, that's true.
 
Wow that all escalated quickly. xdcx, I didnt think you were elitist, but at first I read you post and though "wow I suck". But having seen your post with your training schedule, of course I would suck in comparison to you!

I know the more often I run the quicker I get, I didn't run a huge amount in December so I'm only just getting back to those times now. This week I've been out for 3 runs at lunch, each quicker. I expect if I wait till Tuesday next week for my next run my time will be down a little but then pick back up again.

I think I saw MrTart post this in the cycling thread, and I find it just as true in my limited running life so far. It doesn't get easier, you just get faster.
 
xdcx said:
75-90 mile weeks.
Mon AM - S&C and easy miles in winter
Mon PM - steady state

Tue AM - easy
Tue PM - Speed sesh with group

Wed AM - easy
Wed PM - easy

Thu AM - easy
Thu PM - Tempo/Hills or speed sesh in summer with group

Fri AM - S&C
Fri PM - easy

Sat AM - tempo/long reps/fartlek with group
Sat PM - easy

Sun AM - long run
Sun PM - S&C

That's in very very basic general terms of a structured week, every night would have 40 mins of stretching/foam rolling as well and I get sports massage every second sunday.

If you want to see more specifics on sessions and mileage on that then let me know if you are properly interested happy to give a better breakdown if it will help people out :) The morning AM easy is typically 30 mins and the evening easy runs typically 45-60 mins.
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Crazy miles! Guess performance really is proportional to miles.

As it stands i'm on anything between 30-40 in my marathon plan bu after this is over I really want to concentrate on my 10k game. I'd like to see it detailed for sure if it's not too much hassle typing it up. :)
 
It's not just about miles though when it comes to performance. I think as a novice you physically can't run those miles because of physiological reasons. The more running you do the more efficient you get at doing it. So the more you run your miles goes up.

Got my mileage up to 17 miles this week. First time I've ran more than twice a week since starting in September and it's mainly because my legs recover way faster now. My appetite has gone up too, I'm putting all the extra calories to good use. Looking forward to seeing how fast I can get.

Been looking at some training plans but do they really work? Why not just go out running and try and keep a pace that's fast? Won't the body just get faster at recovering each time? Making you able to run more and become a good runner.

I can understand doing sprint workouts like 100-400 to actually get faster at running but I can run way faster than I can keep pace anyways...
 
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I really think that it is all about the miles, number one priority should be getting the miles in your legs. After that you can maybe chuck in some tempo or speed sessions during the week. I've used training plans in the past for some 10k runs but from now on I think I have a pretty good idea of what works for me so put my own marathon plan together and will be doing the same for my 10ks in the future.
 
So build the miles up, create that foundation of strength and endurance until you can't up the miles anymore or your times plateau. Then you can start speed training?

Also check out this awesome route right on my back doorstep. It's 27K of countryside, running on an old railway route that's now a lovely smooth dirt path between farms, trees and a few lakes. I ran 5K of it a few weeks ago and it was my best run so far. There's some trails that go off to the sides over the farms with big hills to chill on. The air is so much fresher than the city, it's so quiet I was just singing along to a song without a care in the world. It was the first time I got in a running flow, felt like I could run forever. The change from the city is so drastic that you feel further away than you really are, I remember when I got home it felt weird, like I had been on holiday.

I can't wait to attempt it barefoot, would make great marathon training and then chill at the beach! It's a good bike ride too, out of the city to the coastline.

To think one time I'd rather sit in on a beautiful day playing Counter Strike, trying to get good at **** that doesn't even matter. Glad I found a sense of adventure through my new healthy lifestyle.

CMNn9eg.jpg
 
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Yup... I copied it from someone else but I think it's generally "a thing". It doesn't get easier, only faster.

Getting more miles in is one of the simplest ways to improve when you're a beginner for cycling and I'm sure it's true of running. Cycling is less intensive so you can afford to be a little less careful but even so, more miles will bring improvements. Obviously a properly focussed training plan will be better still.
 
NICE that on a mountain bike? You gotta stick to the roads on a racer. Haha why the power hate for Withernsea, heard it a few times? Might try running to Spurn Point. I wish Flamborough was closer, definitely cycling there this spring/summer!
 
Sounds a good plan Nate. Looks like a nice route too, I'm lucky I live out in the relative countryside of North Leeds too. :p
 
xdcx said:
It's not elitist, FFS I said why I posted the times and discussed it. Exactly why I avoided in the past. Apologies all for trying to help.
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Not elitist at all to be honest. You had your point and reason for mentioning them so good on you. And 75-90 mile weeks, good on you. Hope you get the results your after, well deserved.

Like Fuggan I'd be interested in a breakdown where possible of the plan you follow as well. Currently running 40 miles a week myself at the moment but looking to increase that whilst training for my next marathon and then keep it up afterwards as well.
 
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