Platypus' Beginners Guide to Running

D.P. said:
That's a great time. That is a huge improvement for a half so I wouldnt put your performance down. That's a very fast time.
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Cheers, having slept on it I realise I was was being a bit daft because I was trying to compare my times on different courses when the Inverness route has quite a bit more in the way of elevation than the only other half marathon course I've done. My time on Sunday was a new overall PB but most importantly was a big improvement when compared on the same course.

Now it's onto training for the Edinburgh Marathon anyway and trying to fit in enough miles in the time remaining.
 
semi-pro waster said:
Cheers, having slept on it I realise I was was being a bit daft because I was trying to compare my times on different courses when the Inverness route has quite a bit more in the way of elevation than the only other half marathon course I've done. My time on Sunday was a new overall PB but most importantly was a big improvement when compared on the same course.

Now it's onto training for the Edinburgh Marathon anyway and trying to fit in enough miles in the time remaining.
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Hills can make all the difference.

I was going to say that I'd see you at the Edin marathon, but with that time, I might catch a glimpse of your back, near the horizon :D
 
semi-pro waster said:
Cheers, having slept on it I realise I was was being a bit daft because I was trying to compare my times on different courses when the Inverness route has quite a bit more in the way of elevation than the only other half marathon course I've done. My time on Sunday was a new overall PB but most importantly was a big improvement when compared on the same course.

Now it's onto training for the Edinburgh Marathon anyway and trying to fit in enough miles in the time remaining.
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Even very slight hills take their toll. For my local runs I don't even think I am running on hilly terrain most f the time but if I look at the strava Grade Adjusted Pace it is often about 20 seconds a mile faster. A few weeks back I had a business trip to Eugene which is flat as pancake and I knew that running at the same effort and heart rate I was going 15-25second a mile faster.


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I till haven't been out running. Hip flexor still hurts when walking, worst when I wake up or have sat at my desk for some time. Feels better after swimming or cycling. Its going to start impacting my race if there isn't a miraculous recovery soon. Unfortunately I w can't reschedule for a marathon a month later with another baby on the way.
 
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As all said, hills take more effort than you think, even slight climbs can if they go long enough.

Today I made my hard day, not had a proper one for a while so pushed myself quite hard (maybe too much at one point).

Warm up mile 1, 8:22 158bpm (higher than wanted)
5k pace
Mile 2 6:26 @ 180bpm
Mile 3 6:33 @ 187bpm
Mile 4 6:25 @ 188bpm

Aimed to cool down till end but ended up still going hardish as felt good once I took the pace down

Mile 5 7:46 @178bpm
Mile 6(+.2) 6:54(1:32) @183bpm

Very happy results with 3 new PBs! 1 mile 6:21, 5k 20:15 and 10k 44:02

Guess that slow running's been paying off after all and needed this to help boost my confidence as to be honest I felt like I was getting slower.

DP, hope that feels up quick for you, but remember you've put in so much effort up to now, it won't all go away just because you need to heal up.
 
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I feel very slightly better today with my leg it has to be said but its improving so slowly. Sitting at my desk seems to be the worst, swimming and cycling have been very beneficial. I'm hoping that maybe Saturday I can do 3-4 miles on a treadmill and see what happen.
its just driving me crazy not being able to run, especially since the weather is just perfect over here. I should be running 100 miles this week and i will clock up 0!

The other thing is I have some weird condition where if I am not running I get extremely painful leg cramps at night, I wake up several times in excruciating pain. This has happened every time I have stopped running for more than 3 days. Possibly some kind of trapped nerve that strangely responds positively to the pounding of running!
 
^^^ fingers crossed. Glad running is going well.


I went to the gym this morning to test my hip-flexor on he treadmill with mixed results. It hurt for the first mile, which is just surprising because swimming and biking is just painless even when going vigorously (yesterday I had my fastest 1.2mile swim and a very fast 12m on the bike). After 0,5m I started walking for a bit then picked back up to a slow 10min//mile jog with only minor discomfort which slowly faded. I stopped at 2.5m to limit nay possible exacerbation. So far my hip feels great, much better than before I got on the treadmill, just need to see how it goes for the next few hours.


There is a definite pattern: sit at my desk and my leg gets worse, do some activities and it feels 10x better. Will go out on my bike later today because its gorgeous 25*C but supposed to rain or snow this weekend. Tomorrow I will swim and then try the treadmill again I think i am getting close to running again.
 
Quite happy with a new PB at Parkrun today of 20.02, especially considering when I was heading there I thought my legs were feeling a bit tired.

D.P. and Permabanned - hope the injuries clear up soon, do remember to take the time you need so you don't exacerbate any problems.

Itchytrigg - it's good to feel the training is paying off so well done. :)
 
Nice one semi pro congrats on PB

Had a good run myself this morning but frustrated I keep getting close but not achieving a PB

PB 5k is 19:13 from 2 years back

Over last month or so my times have been

19:16, 19:25, 19:21

Grrrrr
 
Congrats semi-pro, so close to the magic 20!

Buskster- lots of good times and I would take it positively that you can consistently get fast times c,lose to your PR. What you may have to do is make an adjustment to training to cut an extra 5-10seconds- Maybe more miles, or more race-specific training (lactate thresh runs for 5k?), intervals, strength training? A mental break might also help, don't race for a few months but train and then set yourself up for a bigger race. When you are mentally more determined you can push so much harder.


As for me, woke up feeling great. Did some yard work without the slightest niggling, then a quick 12 miles on my bike and felt fantastic, did the shopping and could walk around no issues at all. Then went to the gym with the expectation of swimming but wanted to test the treadmill again. Things went very well, no pain at all to start with. Very slight discomfort after 40 odd minutes so stopped at 5 miles(was running 10min/miles to keep it safe.

A few hours later and not the slightest twinge. I'm confident I'm over the hump but have to take it very slowly. Will see how I wake up but maybe another 5-6m on a tread mill tomorrow
 
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Today was my long run, was feeling a little stiff and tired at the start but the stiffness went by about mile 5.

First 10 I was nicely holding about 8:10-8:30 pace and between 155-160bpm, little higher than wanted but was fine with that, legs were still feeling tired however.

I decieded I wanted to try a little race pace so ran 10-13 with an aim of 7:40, instead ran them at 7:20-7:30 and heart rate was between 170-180, even gave a little sprint finish to 13.1 :D

Dropped pace back to get heart rate back down, wasn't wanting to come below 160 though at a 8:30 pace and I felt if I slowed any more my legs would stop working. Finished at 15.5 miles, I felt I could have gone for a few more miles even though my legs were certainly tired but I'd told my wife I'd be around 2 hours and she'd start having kittens if I added much more time.

40 miles for the week is my highest so far.
 
Congrats, a solid run there.

You will find over the course of a long run that your heart rate ti maintain the same pace increases a little due to several factors, not least as you get tired your running form declines and you get less efficient.
 
Got in another 5m run this morning, was similar to yesterday. Not quite ready yet so kept it very slow and forced a stop. Mostly just a test. A few hours later I was fine so went out on my bike. Plan this week is to keep going put slowly, hopefully increasing the miles a little each time. Actual workouts will be reserved for swimming and cycling.
 
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