So did it in 27.39 but that was a slow pace. One of the guys we did it with was the pace maker and I could have easily done a bit faster; he's just back from a 2 week all inclusive holiday so wasn't at his best. But, it was great fun! Just signed up to a 10k on October 2nd. So, training for that begins Tuesday!
Platypus' Beginners Guide to Running
- Thread starter platypus
- Start date
So did it in 27.39 but that was a slow pace. One of the guys we did it with was the pace maker and I could have easily done a bit faster; he's just back from a 2 week all inclusive holiday so wasn't at his best. But, it was great fun! Just signed up to a 10k on October 2nd. So, training for that begins Tuesday!
Associate
Yesterday me, my other half and a older sister signed up for the Haver10 and 5k fun run (was part of the summer bash)s. Not a massive field as a lot of competitive runs were on locally. About 20 people in each race. We both got PBs she did the 5k in 30 min and was the 3rd lady and will be getting a trophy to go with her medal. And did mine in 54 min and was 12th out of 23. Was really pleased as a majority of the people in front of me looked like they ran a lot. More importantly I beat my older sister by a good 5 min or so.
Last edited:
Permabanned
Travelling to Llanberis this morning for the Snowdonia Trail Marathon on Sunday.
Not in race condition and have only been running again the last two weeks since my ankle injury. Going to take it easy though and not push it as much as I would usually. This one is simply about finishing the race and then recovering quickly.
Not in race condition and have only been running again the last two weeks since my ankle injury. Going to take it easy though and not push it as much as I would usually. This one is simply about finishing the race and then recovering quickly.
Associate
Think this is my first post in this thread. Working towards a half marathon in October at the moment.
I can do 5k in just under 30 mins and then 10k somewhere between 59mins and 65mins depending on route, so with luck I will be able to complete the course in October.
I can do 5k in just under 30 mins and then 10k somewhere between 59mins and 65mins depending on route, so with luck I will be able to complete the course in October.
Associate
Good luck Indigo! Still think that is a nuts course, over 5000ft of climbing? I thought 1000ft in a half was bad...though those descents could be nice
Good start there Ian, you've plenty of time to build up to the distance, I used a McMillian training plan before my first which worked really well.
I've been keeping around the 30mile a week area still, got 31 already this week as I ran 12 miles home last night and 10 to work this morning...it's so tiring doing that back to back within a 13 hour period and didn't help my son work me up several times last night. Hopefully go for a ~15 miler on Sunday, will see how the recovery goes tomorrow....
Good start there Ian, you've plenty of time to build up to the distance, I used a McMillian training plan before my first which worked really well.
I've been keeping around the 30mile a week area still, got 31 already this week as I ran 12 miles home last night and 10 to work this morning...it's so tiring doing that back to back within a 13 hour period and didn't help my son work me up several times last night. Hopefully go for a ~15 miler on Sunday, will see how the recovery goes tomorrow....
Welcome. Don't worry about times and paces, just concentrate on having fun and following your training plan. A good rule of thumb is most of your runs 9about 80% of your weekly volume) you should be able to have a conversation with your running partner or call a friend on your phone, there should be no laboured breathing or pauses to get your breath. You can do soemthign fun like fartleks or your local 5K park-run for the occasional speed work.
This all seems counter-intuitive for a lot of beginners but really its the best way to train. Its hard to imagine but you get much faster by training slower, and its much safer. A lot of the important adaptions to running efficiently only occur at relatively lower heart rates and effort levels.
Good luck. Just try to enjoy it as much as possible, treat it like a training run and just enjoy the spectators, running company etc. next time you get to race hard you will be in your won world unable to appreciate many of these things.
Those back to back runs are tough but at the same time very good for endurance, somewhat like doing a long run but you get a little recovery.
I just completed a good training run, 4 miles easy, 4 Miles at marathon pace (6:50-7:05 depending on hills), 4 easy, 3 marathon pace, 3 cool down. 19miles all in, the last done very slowly as I didn't want to run that far but need to find shady and flat areas for my MP miles so finished a little far form home.
This is a week of quality runs because earlier I did an 8x800m interval session. Despite that speed work is going to be about 15% of the weeks total miles. A cutback week is due next week to let my legs adapt to the stresses of this week and prevent burnout too early in the training cycle.
Associate
The strange thing is I feel pretty good right now! Will see how tomorrow holds out I guess but feel like Sunday should be good. Have a new plan in place now for my 1/2 at the end of Sept, should line up nicely if I find I get accepted for London marathon next year.
Part of me really wants it, the other part says "are you ******* crazy" time will tell!
Part of me really wants it, the other part says "are you ******* crazy" time will tell!
Associate
Only went for 12.5 today, was feeling fine and concentrating on keeping my heart rate down, averaged 153 which I'm pretty happy with as I let it get away from me on a few climbs.
New weekly PB with 43.5 miles, should be hitting 30-35 weekly now as I build towards my next half.
New weekly PB with 43.5 miles, should be hitting 30-35 weekly now as I build towards my next half.
Well done on the PB, 43.5m is a decent volume for a half.
I also had a good week at 81m, no PB but very good fore given this heat. 12m thus morning under a heat advisory, wasvnesrly 40*C heat index when finishing
was running super slow, around 9:40 a mile pace to keep core body temperature safe. Average HR around 148, high for the pace but itd basically trying teay hard to keep me cool pumping blood to my skin.
Cut back week to come, just as well as it is supposed to be even hotter.
I also had a good week at 81m, no PB but very good fore given this heat. 12m thus morning under a heat advisory, wasvnesrly 40*C heat index when finishing
was running super slow, around 9:40 a mile pace to keep core body temperature safe. Average HR around 148, high for the pace but itd basically trying teay hard to keep me cool pumping blood to my skin.Cut back week to come, just as well as it is supposed to be even hotter.
Associate
40C! Ergghhh, and I thought it was bad this week when we hit 31, I still went out that day but not for long.
31 is hit if you are used to running in the 15-22*C range. You do acclimate a little but you can never fully compensate. Running performance is then almost entirely dictated by your ability to loose heat, paces are set by your maximum heat tolerance. I've been trying to do some lactate threshold runs lately but it is more of a heat threshold than anything. Running Fitness actually becomes even more important, because the more efficient you are the less blood your muscles need and the less heat they generate to move. The better your CV system and heart is the more defectively it can pump blood to your skin to cool while simultaneously supplying muscles.
The problem is paces become really slow and heart rates elevate. You get very dehydrated so have to,plan runs around water stops in parks, or carry water even for shorter runs. It really feels Unpleasant, almost right from the start,so motivation is much harder. Then even if you get in to a run you sometimes start to get the the first system pins of heat exhaustion and have to call it quits. A few runs I wanted to do a little more but you start getting headaches and dizziness.. 5 minutes later after 1L water and an air conditioning and you feel fine again.
Lots of more minor but unpleasant issues. Sweat stinging your eyes,s sun glasses steam up, running clothes get wet within 10 minutes and can flop about, bad chaffing, bleeding nipples, blisters because after 30 minutes your feet are squelching in a pool of sweat.
The plus side is it generates increased red blood cells much like staying at altitude. Once it cools done you suddenly end up 20-30seconds a mile faster for the same heart rate and your endurance I creases a lot. It toughens you mentally as well. Finishing a 18-20mm LR in such heat if fueling, once it gets cool then it feels so easy in comparison.
Soldato
I completed my first ever marathon yesterday... after swimming 3.8km and cycling 180km at Ironman Zurich.
It was pretty brutal I have to say. I ran a 3:41:32 marathon for a total time of 11:02:53.
In the final 10 miles I was really struggling and trying to fight off leg cramps.
Today I can barely walk.
It was pretty brutal I have to say. I ran a 3:41:32 marathon for a total time of 11:02:53.
In the final 10 miles I was really struggling and trying to fight off leg cramps.
Today I can barely walk.
I completed my first ever marathon yesterday... after swimming 3.8km and cycling 180km at Ironman Zurich.
It was pretty brutal I have to say. I ran a 3:41:32 marathon for a total time of 11:02:53.
In the final 10 miles I was really struggling and trying to fight off leg cramps.
Today I can barely walk.
3:41 is a wicked fast time for any bodies first marathon, let alone within an ironman! Your IM time is also very fast. Hope your do a short write IO shout the training and the race.
Well done, inspirational stuff there!
Soldato
Thanks, it was emotional to finally cross the finish line after putting in a year of hard training.
I'm very pleased with the time as I projected a 12h race so to nearly get under 11h was awesome. I could have probably saved that 3 mins in a few ways but oh well.
I'm very pleased with the time as I projected a 12h race so to nearly get under 11h was awesome. I could have probably saved that 3 mins in a few ways but oh well.
Associate
That's truly amazing well done! So I assume rest day today? 
Soldato
That's truly amazing well done! So I assume rest day today?
Resting until Saturday probably! I've got an Olympic distance triathlon in two weeks so need to recover.
I understand what they mean by the "Ironman Shuffle" now. I sort of shuffle along barely able to lift my feet off the floor.
Permabanned
One You Couch to 5K on Android looks good. Supported by the BBC so it's add free and nothing to pay. Best of luck on your running. Anything you need to know just ask away.
