Platypus' Beginners Guide to Running

Would a roller be worth it for someone of runs 2-3 times a week?

Went out on Wednesday hoping to beat the 1 hour mark for 10k as I was only 52 seconds off last week. Didn't start well. got a rock in my shoe in km so had to stop to sort that. Then couldn't really get going again particularly well. But I kept going and managed a 1:02:48 which is better than my first attempt.

Looking at the splits though I was too fast out the gate again.


name pace climb
1 km 4:59 2
2 km 5:38 8
3 km 7:19 -14
4 km 6:18 -11
5 km 6:37 -4
6 km 6:30 12
7 km 6:37 -3
8 km 6:53 -9
9 km 6:15 12
10 km 5:10 12

Used what i had left to try and get under 1 hr in the last 2k.
 
Hi all, have been keeping up with the thread but not had much to post about recently, thought this might be of interest to some of you:

In 2015 I ran the Manchester marathon (3:49 for those wondering) and a few months back it came out that the course was infact short - by 385m. I inquired with them and have just had a response today:

We write with an update on the short course issue that affected the 2013, 2014 and 2015 Greater Manchester Marathons. Having concluded our investigations, we can confirm that the course was short by approx. 385 metres due to a calibration issue. It is likely that the vast majority who didn’t run on the racing line did in fact complete the full distance, however, we still hugely regret the impact that this issue has had on many of you.

Next year, as we did in 2016, we will use an internationally qualified IAAF certified course measurer and ensure the course is certified annually that it is the correct distance. We have done all we can to mitigate the effects and would love for you to re-run the new course in 2017.

As a finisher in the 2013, 2014 or 2015 ASICS Greater Manchester Marathon we are offering a special discount valid until 15th July giving you entry to the 2017 ASICS Greater Manchester Marathon at a special rate of £35.
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It's been nagging at the back of my mind (and a few of my friends have been pulling my leg...) that I haven't actually officially completed a marathon - daft I know. But thinking about having another crack at it.

So if anyone did run this race in either of those years then you're probably eligible for the same discount.
 
Shamrock said:
If you don't roll, I think at the very least some stretching is a good idea.
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Stretching is good, very good. I have seen some runners with appalling hamstring flexibility.

I have very flexible hamstrings and I then started running last year.

However I pulled a hamstring after running and then doing some harder yoga stretches and it went pop! I still remember the noise!
 
Fuggan said:
Hi all, have been keeping up with the thread but not had much to post about recently, thought this might be of interest to some of you:

In 2015 I ran the Manchester marathon (3:49 for those wondering) and a few months back it came out that the course was infact short - by 385m. I inquired with them and have just had a response today:



It's been nagging at the back of my mind (and a few of my friends have been pulling my leg...) that I haven't actually officially completed a marathon - daft I know. But thinking about having another crack at it.

So if anyone did run this race in either of those years then you're probably eligible for the same discount.
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Oooooh, I ran this in 2015 as well (long time no see, good to see you're still reading the thread) but havn't had an email as of yet. For £35 though I'm tempted to run it again as it's a flat course and I live in Manchester so it's easy to travel to as well. :)
 
I would be careful stretching in the classic static way. Dynamic stretches are good.Massaging and foam rollers are great though. I try to use a foam roller every evening.
 
Dave777 said:
Stretching is good, very good. I have seen some runners with appalling hamstring flexibility.

I have very flexible hamstrings and I then started running last year.

However I pulled a hamstring after running and then doing some harder yoga stretches and it went pop! I still remember the noise!
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I have some appalling hamstring flexibility, running ruined me.
I do ~15 mins of stretching every 2 days now, more after runs, to try and loosen them up again.
 
my flexibility is bad too

I should do more stretches I really should

my 2 main sports are Running and Ice Skating .... and I'm sure my running does my Skating flexibility no favours whatsoever!

:)
 
IndigoGorilla said:
Oooooh, I ran this in 2015 as well (long time no see, good to see you're still reading the thread) but havn't had an email as of yet. For £35 though I'm tempted to run it again as it's a flat course and I live in Manchester so it's easy to travel to as well. :)
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Hello mate :D yeah you too!

I'm not sure if they're emailing everyone or only people who have directly inquired with them. I fired an email to [email protected] when I first found out so best of doing the same if you fancy a crack at it. Like you say, good course and well organised - steal for 35 nuggets. Think I'll enter even if I don't actually end up running it!
 
Got a good week of running last week, topped out at 76miles, all easy base building stuff. Longest run as 15m. Will see if I get a similar distance this week then a cutback next. A week or 2 later I will then start my marathon training and slowly add some quality. My legs feel strong, just getting fatigued muscles now and then which is expected but a sure sign I need to assign to real recovery time.
 
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Buckster said:
my flexibility is bad too

I should do more stretches I really should

my 2 main sports are Running and Ice Skating .... and I'm sure my running does my Skating flexibility no favours whatsoever!

:)
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I thought ice skating needs mega flexibility? You are probably right re the running!!!
 
@Buckster - you're right. I've not worried about flexibility too much as a runner. In most sports, it is generally thought of as a good thing, but I don't think it generally matters that much in running.

If you were to take a few weeks off from (or as you mentioned you feel skating does your running no favours) all your stretching routines that you do and then go for a run, I'd imagine you'd feel a lot stiffer in the legs to start with. The natural tightening of the lower leg joints and connective tissues that occurs in response to run training allows the muscles to function as stiffer springs that are better able to capture energy from ground impact and reuse it to propel forward motion than untrained legs. This improves running economy/efficiency by allowing you to use less energy to sustain any given pace.

Your legs are just like springs in that sense.
 
Got a good week in last week, 68.5miles with 18.8 LR on Friday. Drank too much on wedding Saturday night so took Sunday a recovery day...
A nice 13m yesterday with my HR much lower than it has been recently, a good sign that I am acclimating to the heat and getting more sleep.

This morning was a decent swim and then 8 easy miles in a sauna.
 
6x800m intervals. Even at 6:30am the sun and heat were just killing. I was overheating because my times went form 3:04 down to 3:26 even with a complete recovery. Soaks myself with water and sat in the shade for 5 minutes, did the last 800m around 3:09
 
Good work as always there DP, it's probably not as hot here as it is for you but the humidity's been pretty nasty but I think the storms are passing so should get better, just hotter too :(

I've had a quite month, been not getting more than about 25 miles a week, but this week I've clocked 22 already as brother stag do is Saturday and I figured better bank the exercise ahead of time and to counter the likelihood of no long run this Sunday!

Today was short on time as left work late so figure would just push all out for a new 5k PB and I got it, finally broke the 20min marker with 19:22 soooooo chuffed with myself on both the time and I managed even splits of 6:16, 6:15 and 6:19. Going to head to work early tomorrow and take an extended lunch break to get in 6-8 easy miles.
 
Itchytrigg said:
Good work as always there DP, it's probably not as hot here as it is for you but the humidity's been pretty nasty but I think the storms are passing so should get better, just hotter too :(

I've had a quite month, been not getting more than about 25 miles a week, but this week I've clocked 22 already as brother stag do is Saturday and I figured better bank the exercise ahead of time and to counter the likelihood of no long run this Sunday!

Today was short on time as left work late so figure would just push all out for a new 5k PB and I got it, finally broke the 20min marker with 19:22 soooooo chuffed with myself on both the time and I managed even splits of 6:16, 6:15 and 6:19. Going to head to work early tomorrow and take an extended lunch break to get in 6-8 easy miles.
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Congrats on the new 5K PR, very decent time. As long as you get some running in then you wont loose fitness to quickly. If you are tight for time you can always try multiple short runs a day (2-3m in the morning, 3-4 at lunch etc.)



I managed a solid 19mile long run this morning in a sauna. Wasn't pleasant but good to get it finished. I was going to have cutback week this week has been more bipolar with training, easy days were easier and hard days harder. Nothing wrong with that buts its more like actual marathon training rather than base building. Will will to do more cross-training this weekend and next week to recover as the week after marks 18 weeks to my next marathon and the start of another Pftz 18week/70-85m training schedule.:)
 
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