Platypus' Beginners Guide to Running
- Thread starter platypus
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yeah - one of the guys from our club who is training (or has trained) to be a coach takes us out on a Sat morning - which is very nice of him
last weeks was just as bad - similar warm-up etc - but then was 6x200, followed by 6x400 - except we didn't know about the 6x400s until after we'd finished the 6x200s !!
last weeks was just as bad - similar warm-up etc - but then was 6x200, followed by 6x400 - except we didn't know about the 6x400s until after we'd finished the 6x200s !!
I believe next week is 6x800s
! favourite is an interesting word to use !we were allowed a 200m jog between the 600s today - and the 600s were expected to be at 3k pace
depends - apps are good to get started
but I would have thought a dedicated GPS watch is better and easier to use
I think you can get the Garmin 310XT with HR monitor on amazon for something like £110 - I wouldn't be without mine its fantastic
but I would have thought a dedicated GPS watch is better and easier to use
I think you can get the Garmin 310XT with HR monitor on amazon for something like £110 - I wouldn't be without mine its fantastic
That is similar to what I do. I don't have a track but run Around a pond which is mostly flat, although you do notice the very small rises and dips on the last interval.
I do 5x0.52miles with a jog of 0.26miles between laps. The jog is just enough to get HR down to about 75% VO2MAX.
I then do another 6 miles at tempo pace.p for a total of around 11 miles.
I'm hoping this has a positive impact on my marathon training. It doesn't seem like a lot of speed work to do in the week but most guides seem to indicate not to do too much.
I've been though this recently. I started using my phone and then got frustrated that the different apps would record different distances and what I thought was the most accurate app, Fitbit, nearly always crashed. So I got a garmin forerunner 610 GPS watch in the hopes of getting accurate GPS.this model supposedly has just about the most accurate GPS.
Actually, it turns out my phone is way better, much more accurate than the watch and for a beginner the functionality of the phone apps are plenty good enough.
However, I do like my Garmin watch. Real time accurate heart rate data from the chest strap is very handy for training. The footpod accessory provides accurate pace and cadence, and takes over form the GPS when running on a tread mill.
There are some simple things that really make the watch better if you get more serious. One of the biggest is you can just give a quick glance to your wrist to get an update of distance/time/HR rather than unlocking the phone and bringing up the app etc. Secondly, the screen of the watch works perfectly with sweaty hands, the smartphone becomes unusable when drenched with sweat. I can't tell you the number of times I have gone on a run and couldn't stop the time on my phone because it just wouldn't respond with sweaty fingers. Getting lap times by a quick press of a button. 8hours of batter life. Doesn't swing wildly in my pocket..
Start with a phone IMO. When you find it too limit, from an interface point of view or you want good heart rate data, then look at the watches.
Thanks for that. I think I'll follow your advice. I was starting to question the idea of splashing out £100-£200 on a dedicated running watch when I'm a total beginner. I'll give it a few months first and see if i stick with it before buying the watch.
Slowly getting back on the horse...
Did 4x1600m repeats with 800m jogs recovery in between last night and it was really tough. Legs didn't feel too bad but mentally I was just not in the game. Was supposed to be at 5k pace but struggle to even hold 10k. I came home feeling so frustrated with how much fitness I had lost.
11km steady recovery tonight and that felt tough too as I am pretty sore from last night's session!
Did 4x1600m repeats with 800m jogs recovery in between last night and it was really tough. Legs didn't feel too bad but mentally I was just not in the game. Was supposed to be at 5k pace but struggle to even hold 10k. I came home feeling so frustrated with how much fitness I had lost.
11km steady recovery tonight and that felt tough too as I am pretty sore from last night's session!
Soldato
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So after making next to no progress on my 5k or 10k times this year, I decided to look into some actual training plans. At the recommendation of someone in IRC i picked up a copy of Daniel's Running Formula. Can't attest to the results yet, but many can and it's a very accessible introduction to a lot of somewhat more advanced physiological training theory. The VDOT system is pretty intuitive too.
The book has a bunch of different training suggestions for different distances and weekly mileages, but i'm trying out an 18 week program made up of three phases (technically four but the first is mainly for beginners or people who've had a break from training). This is what my first week looks like:
Total of 64km, which is a bit more than I was doing previously but not too much. Easy days can be moved around and resized as needed, and the "quality" sessions can be moved around if you have any races in that week. I'm thinking about cutting out the strides on easy days, they seem a bit redundant unless you're literally not doing any other speed work. This is my Tuesday run from, well, yesterday: https://www.strava.com/activities/361318265
Overcooked it a bit in the first set but overall it felt pretty good. Think my speed form has improved since paying attention to some pro races, much higher knees now. Based on a VDOT of 43 these are my pace zones:
E(asy) - 5'35"-6'16"
M(arathon) - 5'09"
T(hreshold) - 4'49"
I(nterval) - 4'26"
R(epetition) - 4'
The book has a bunch of different training suggestions for different distances and weekly mileages, but i'm trying out an 18 week program made up of three phases (technically four but the first is mainly for beginners or people who've had a break from training). This is what my first week looks like:
Code:
MON - 7.2E+10ST
TUE - 3.2E + 8x200R w/ 200jg + 800jg + 8x200R w/ 200jg + 3.2E (13.6)
WED - 7.2E+8ST
THU - REST
FRI - 3.2E + 4x200R w/ 200jg + 2x1.6T w/1min rests + 4x200R w/ 200jg + 3.2E (12.8)
SAT - 7.2E+8ST
SUN - 16E (L)Total of 64km, which is a bit more than I was doing previously but not too much. Easy days can be moved around and resized as needed, and the "quality" sessions can be moved around if you have any races in that week. I'm thinking about cutting out the strides on easy days, they seem a bit redundant unless you're literally not doing any other speed work. This is my Tuesday run from, well, yesterday: https://www.strava.com/activities/361318265
Overcooked it a bit in the first set but overall it felt pretty good. Think my speed form has improved since paying attention to some pro races, much higher knees now. Based on a VDOT of 43 these are my pace zones:
E(asy) - 5'35"-6'16"
M(arathon) - 5'09"
T(hreshold) - 4'49"
I(nterval) - 4'26"
R(epetition) - 4'
@PermaBanned - looks like a good plan. I wouldn't do strides on those three days either but would definitely keep them in once a week just to keep the leg turnover ticking.
Also I'd be careful about cranking your mileage up that high that quickly, I try and stick to no more than 10% increase in mileage per week. Any more and I feel things start to hurt. I have heard athletes with a greater level of 'base fitness' than myself are capable of cranking it more but each to their own I guess. Listen to your body and you'll be fine.
I've just read a book by Matt Fitzgerald and he talks a bit about running technique in there. I wouldn't worry about trying to focus on your cadence/v. osc or anything like that. He insists that the best runners are the ones that have the quietest minds, i.e think less about their form. The best way to improve running economy and form is simply to consistently keep relatively high mileage in the legs. The body is an evolutionary machine after all.
Overall looks good, just remember to keep the pace steady in your easy runs so you are well rested to really nail the key sessions. Good luck - followed you on Strava so will follow your progress.
@sigma - there's only one way to fix that - up before work tomorrow and get some distance in. You'll feel a lot better after it, I promise!
Also I'd be careful about cranking your mileage up that high that quickly, I try and stick to no more than 10% increase in mileage per week. Any more and I feel things start to hurt. I have heard athletes with a greater level of 'base fitness' than myself are capable of cranking it more but each to their own I guess. Listen to your body and you'll be fine.
I've just read a book by Matt Fitzgerald and he talks a bit about running technique in there. I wouldn't worry about trying to focus on your cadence/v. osc or anything like that. He insists that the best runners are the ones that have the quietest minds, i.e think less about their form. The best way to improve running economy and form is simply to consistently keep relatively high mileage in the legs. The body is an evolutionary machine after all.
Overall looks good, just remember to keep the pace steady in your easy runs so you are well rested to really nail the key sessions. Good luck - followed you on Strava so will follow your progress.
@sigma - there's only one way to fix that - up before work tomorrow and get some distance in. You'll feel a lot better after it, I promise!
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Had a horrible day today, was interval training but legs were really stiff and I just couldn't run at speed however hard I pushed. Normally I get my HR up to 175 with 182 or so on my last interval where I push all out for the fastest lap. My legs would t push me fast at all and my Hr was more 167, 173 on last lap. Times were all 10-12aeconds a lap slower, and it was really tough to get the 5 laps in.
Then when the interval training is over I normally go for 5 miles at race race but couldn't maintain that speed at all, which is fine, but despite a modest speed my HR now shot up to 175 and wouldn't go down much. It just got harder and harder to run and I had to walk a few hills at the end which I normally power through.
I guess my easy run yesterday wasn't easy enough but it was the same distance and speed as last week. Or just cumulative fatigues, last week was my longest week at 60 miles with 17.3 mile LR, although I have only been increasing weekly millage by 1-2miles a week.
Disappointing because most of. Y running is done at a slow pace and that can be frustrating when I run so much slower than my intended race pace. My interval days typvially get me 11 miles at a much faster speed than race pace so they normally fill me with optimism.
Then when the interval training is over I normally go for 5 miles at race race but couldn't maintain that speed at all, which is fine, but despite a modest speed my HR now shot up to 175 and wouldn't go down much. It just got harder and harder to run and I had to walk a few hills at the end which I normally power through.
I guess my easy run yesterday wasn't easy enough but it was the same distance and speed as last week. Or just cumulative fatigues, last week was my longest week at 60 miles with 17.3 mile LR, although I have only been increasing weekly millage by 1-2miles a week.
Disappointing because most of. Y running is done at a slow pace and that can be frustrating when I run so much slower than my intended race pace. My interval days typvially get me 11 miles at a much faster speed than race pace so they normally fill me with optimism.
Soldato
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Yeah, i will do. It's not too much of an increase considering i've been doing some half marathon distances lately, and i have been running semi-regularly for a number of years. Helps that Phase Ii of the plan is relatively easy though, so six weeks of that and on to Phase III which is a lot more intense. As i understand it Phase IV is intended to be something of a taper leading up to a race so i should probably find something to sign up for...
Soldato
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Just signed up, almost feels like a shame that it's not really something i would be able to do regularly on this plan. Unless just did it as one of my E runs...
You know i'm also of the opinion that, for the most part, technique does sort itself out over time. But that's not to say that you should just ignore it. There is a lot of good technique that feels natural when you start to do it, but isn't at all intuitive. High cadence, for example. And there's a few red flags that you should try to avoid early on to prevent injury, like landing in front of your centre of mass.
You know i'm also of the opinion that, for the most part, technique does sort itself out over time. But that's not to say that you should just ignore it. There is a lot of good technique that feels natural when you start to do it, but isn't at all intuitive. High cadence, for example. And there's a few red flags that you should try to avoid early on to prevent injury, like landing in front of your centre of mass.
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I need a few pointers on diet for the week before a race. I'm doing a 10k on Saturday (done a few 5's previously) which will be my first one.
With the 5s I just went out and ran for fun as I do them all the time in practice. The 10k, well, I'm taking it a bit more seriously.
Big carb meal the night before and something small before the race?
With the 5s I just went out and ran for fun as I do them all the time in practice. The 10k, well, I'm taking it a bit more seriously.
Big carb meal the night before and something small before the race?
