Platypus' Beginners Guide to Running

[bulletv1]

Managed to go back out yesterday and do my 2nd 10k. Was really pleased i took 4 min off my old time, but at the same time gutted that i was 52 seconds over 1 hour.
I'm a bit u decided about the insoles i bought with my new trainers. I feel like I'm sliding about loads in them.

Here's my map

 

[Indigo]

I'd have started that run a little slower looking at your splits. The slowest ones are clearly when you're running uphill and likewise the quickest are going down. That first mile should be spent at a slower speed a little to warm up the muscles and find your rhytm. No doubt if you do this you'll have fresher legs and be prepared better mentally for the inclines.

Just a thought.

And congrats on taking over 4 minutes off your time, no doubt you'll be finding those extra 53 seconds soon enough to do it in less than an hour.

 

[Indigo]

Considering entering the Battersea Park 10K this Saturday. I've never raced a 10K so I'm keen to see what I can do but I really won't be fresh after a week of cycling! Current 10k PB set during a HM is 38:13-ish so in theory I can go faster.

If you're legs are fresh and you're feeling ready I say go for it.

Not ran a 10K race since last year and managed to break my PB for the distance in a half marathon this year myselfin February. Want to give it a proper good go once my ankle is healed.

 

[Street]

I'm undecided if to do the half marathon I have planned at the start of July. After seeing the physio about my ankle he said to have four weeks off. I did that but still couldn't run without my ankle hurting after less than a mile. It's now been six weeks and I can run on it but I'm behind on my training. I was doing 9 miles but I've now had 6 weeks off so ideally I need to start lower so as not to mess it up again. I really want to do it but don't want to risk messing my ankle up again by pushing too hard!

 

[bulletv1]

I'd have started that run a little slower looking at your splits. The slowest ones are clearly when you're running uphill and likewise the quickest are going down. That first mile should be spent at a slower speed a little to warm up the muscles and find your rhytm. No doubt if you do this you'll have fresher legs and be prepared better mentally for the inclines.

Just a thought.

And congrats on taking over 4 minutes off your time, no doubt you'll be finding those extra 53 seconds soon enough to do it in less than an hour.

Yeah realised I was running far too quickly as soon as I got my pace readout at 1 mile. Wasn't until about mile 3-4 that I felt like I'd settled into a good rhythm as mile 2 is along fields on very narrow footpaths.

And cheers

 

[Indigo]

I'm undecided if to do the half marathon I have planned at the start of July. After seeing the physio about my ankle he said to have four weeks off. I did that but still couldn't run without my ankle hurting after less than a mile. It's now been six weeks and I can run on it but I'm behind on my training. I was doing 9 miles but I've now had 6 weeks off so ideally I need to start lower so as not to mess it up again. I really want to do it but don't want to risk messing my ankle up again by pushing too hard!

Sound like you're in a similar position to myself then. Sprained my ankle on Sunday and been told I'm not to run for at least 3-4 weeks. Only issues is I'm running another marathon in 7 weeks.

Going to be sensible though and if it turns out I'm not in a position to do it say 2 weeks beforre then I'm going to leave and just just run it next year instead.

Did you physio give you any exercises to do to help stenghten it?

 

[Itchytrigg]

Bulletv1, I often find it takes around that distance to get a rhythm, less so if I'm at a race and have done a decent warm up before hand.

Shall be doing a 10km cross country race this Saturday, ran it last year at 51mins which considering 845ft of climbing I thought was pretty good, 1st place was "only" 41 mins and I think I placed about 22nd. Considering where I think my fitness is now my goal is 45mins. On a flat that's not far of an easy training pace so we shall see....I hate these heat

 

[Street]

Sound like you're in a similar position to myself then. Sprained my ankle on Sunday and been told I'm not to run for at least 3-4 weeks. Only issues is I'm running another marathon in 7 weeks.

Going to be sensible though and if it turns out I'm not in a position to do it say 2 weeks beforre then I'm going to leave and just just run it next year instead.

Did you physio give you any exercises to do to help stenghten it?

Realistically I don't think I'm going to be able to do it which is really frustrating. I've barely done any cardio for 6 weeks and I'd rather not risk messing my ankle up more and not being able to climb which is my real passion!

He said it was the lower head of my calf muscle I'd damaged and to rest it for a few weeks then start with bodyweight leg exercises and stretches moving onto weighted calf and leg exercises. I'm back doing weighted squats and deadlifts etc again and it doesn't hurt, whereas the first few weeks it was hurting just to walk the dog round the park. I'm off to the Lakes this weekend for some climbing so I'll see how it holds up on the walk in, if that goes OK, I'll see if I can get some decent running done next week.

 

[Andyt_uk]

Well finally started to get back into running having not really much for the last couple of years. Managed to acquire a decent treadmill last week so just starting back off with 2min run/1 min walks in the garage.

Takes quite a lot not to put the speed up too much and keep to the timings but I know that a steady increase over the next few months will work nicely for me.

Finding that after 2 mins, I'm not really out of breath too much but my calfs just feel like they're pumped with concrete!

 

[Shamrock]

Well, despite doing 240mi on the bicycle already this week and feeling fatigued, I ran the 10K race this morning - I wish I stayed in bed! It wasn't a disaster but it certainly wasn't a great performance either.

The course was 4.2 laps of pancake flat Battersea Park. I set off with the front group who were clearly above my level, ended up doing 5:37 for the first mile and was feeling it big time. I eased back into a pace I should be able to handle of 6:00/mi but I was still struggling to hold that.

Crossed 5K at 18:43 and was on the verge of just giving up, I was zonked! My mate then overtook me and I was having none of that, so I tried my hardest to keep him in my sights despite my left quad and calf crying out, pumped full of lactic acid. With 200m to go I caught my mate up and ran with him until the last 50m when I sprinted all out for the finish against another guy. We finished neck and neck and my mate was 5s behind.

Garmin time was 38:25 which isn't a new PB for me.

 

[D.P.]

Still a damn fast time Shamrock, well done.


I ended up with a good week of running, sleep deprived, hot and sweaty but I got them done. 63m for 6 runs, longest to 14.2m.

 

[Itchytrigg]

Impressive run Shamrock, I know it's not a PB but still outside of most's reach.

Today's race was fun. I forgot how hard this course is, but still enjoyed it...mostly!

https://www.strava.com/activities/605586573

Official times in placing me 13th of 170 odd runners which is not too shabby, not quite the 45 I'd hoped for but pushed too hard at the start and the 2nd to last climb was wreaking me, but somehow managed to push the last hill as much as possible, first time I've seen my HR break 195bpm.

 

[semi-pro waster]

Finding that after 2 mins, I'm not really out of breath too much but my calfs just feel like they're pumped with concrete!

Well done on getting back into running, I don't know if you're stretching or using foam rolling afterwards but it's probably a good thing to do to assist with your recovery.

Garmin time was 38:25 which isn't a new PB for me.

Still sounds pretty good to me especially after a lot of cycling and shows what a bit of stubbornness can do for you.

Official times in placing me 13th of 170 odd runners which is not too shabby, not quite the 45 I'd hoped for but pushed too hard at the start and the 2nd to last climb was wreaking me, but somehow managed to push the last hill as much as possible, first time I've seen my HR break 195bpm.

Seriously hilly looking course but no doubt lots of fun, good job on 13th.

 

[Andyt_uk]

Well done on getting back into running, I don't know if you're stretching or using foam rolling afterwards but it's probably a good thing to do to assist with your recovery.

Cheers. Will have to get my foam roller back but I make sure I do a good stretch after each session with at least 5min cool down walk. Tend to do a bit of stretching throughout the day as and when I can too. Always had a bit of a trouble with lower back/tight legs so still have the routines to do from the physio. Have my small weights set back too so planning a couple of sessions of those a week too.

 

[darreny]

I've decided to start again. 2nd run tonight in 12 months and quite pleased with 4.5 miles in 50mins. a fair bit off where i was a couple of years ago at 42mins for same route but i don't think it will take a lot to hit that time again, 7 maybe 8 runs.

im 45 so no spring chicken

 

[HumanShield]

I've missed running Not been able to do much in the last month and a bit due to some minor surgery on my back. Just getting back into things now, but haven't been for a run since early May. Next scheduled event is a 10k in Scunthorpe on 20th July, so plenty of time to get back into things for that, but motivation is currently a struggle!

Feel like I've undone any progress I'd made this year because of everything!

 

[neilw]

I did a track relay race last night. Teams of 10 running 1 mile each. It was a really good event and format.

I've never run on a track before and never run a single mile. Its an odd distance to run.

I was hoping to go sub 6 minuets, my previous best mile according to Strava was 6:23, so I was well chuffed to get round in 5:55, I could have gone a bit faster but was unsure at what point to accelerate towards the finish and empty the tank, I went with about 150m to go, but maybe should have gone 50m earlier.

Ran my fastest km at 3:36 along the way too.

My team finished in 1h2m not quiet under the hour, but a pretty good effort.

 

[GinG]

Just started getting into running to improve my fitness as I am applying for the police. I used to regularly a good few years back but life got in the way and I stopped.

Thought I would get straight back into it but how wrong was I! Can't believe how unfit I am!

Anyway I seem to be going the right way in my progress:

Date Distance Time Average Speed
03/06/2016 2.73 24.2 6.7
04/06/2016 2.74 22.13 7.4
06/06/2016 2.74 23.43 6.9
08/06/2016 2.63 20.46 7.6
10/06/2016 2.63 20.4 7.6
14/06/2016 2.64 20.29 7.7
16/06/2016 2.63 19.15 8.2

Just hit my personal best today, starting to feel much better out there. Joining the gym also so once I start building the muscle back in my legs I think I will start seeing better gains.

 

[D.P.]

Be careful about trying to make every run your fastest. Run at a comfortable pace, you will naturally get faster without forcing yourself.

 

[darreny]

Be careful about trying to make every run your fastest. Run at a comfortable pace, you will naturally get faster without forcing yourself.

Probably just natural improvement as muscles and lungs get stronger, even tho I don't actively try to beat my last time I am always aware of where I had to stop the previous time and try to aim for the next tree or whatever is there, it's most of my motivation once out.
The only time I think your next run will be slower is the 2nd when your legs still hurt from the first.
I love getting to the point where on the last quarter or half mile you still have enough in the tank to open it up a bit. That's when yiu feel like a runner