Platypus' Beginners Guide to Running

So the snow and ice is due to set in today. It's already freezing outside, so decided to get my jog in before it gets worse.

I feel like my main issue while running, is my breathing. Can anyone tell me some techniques or something I can do to help keep this under control? If I could manage my breathing better, I feel I'd manage to run further without having to walk. Currently I try to breath in through the nose, then out through the mouth. But I mustn't be doing it right, as soon after I have to go in and out through the mouth and my heart rate increases.
 
First time out for me in 3 weeks. Was a bit boring as just went up/down a dual carriageway (Princess Parkway in Manchester for those that know it)

I recently bought 2 pairs of trainers. Wore the Skechers running ones tonight and they felt supportive and my ankle had no issues.

One thing I did notice was I struggled with breathing due to the cold. Seemed to need much bigger breathes to get oxygen. Could just be a struggle to have not ran for a while though.

Also annoying is I did just under 30 mins and my health insurance only reward over 30 mins :(
 
That sounds like a run through purgatory. I have spent many a happy hour sitting in traffic there. Always wondering what the people living there must think of all the cars.

-6 at home today so you will not be seeing me out and about until it is a little less icy and cold. Going to try the treadmill later for maybe some interval type stuff
 
I did the Longridge Christmas Pudding 7 mile race on Sunday. One of the few in just shorts and t-shirt, I'm nuts like that. Didn't feel too cold tbh. They changed the looped route into a return route as coming down Jeffrey Hill would have been a bit sketchy (was snowy and icy out).

It felt tough, but I gave it my best and was pretty consistent with pace all the way. The cold air on the lungs and the elevatrion (721ft gain) made it a challenge. Did it in 58:48 which I'm chuffed with.

Last one of the year is the 31st, Ribble Valley 10k. I have however booked onto the Great North West Half Marathon on 18th Feb and Burnley Half Marathon in March... haha. Something to shoot for. Not bothered if I'm slow, just going to work to the distance.
 
yes those lights (you ref'd to me) look good , failed to find an identical cheaper vesrion from alibaba, everyone(except amazon) seems to sell these though for <£10
saw a decathlon review, was intrigued by the reflective Puma 'running' jacket the guy wears.

... never had any puma stuff, but there seem to be many fake Puma sites
http://www.boerigg.co.uk/ boerigg.co.uk
http://www.pmsportsuk.co.uk/news.html pmsportsuk.co.uk
neither of these have a UK contact address - what the hell.
 
Need new running inspiration to help get me through the winter. Currently I'm running twice weekly, a 10k in the dark midweek and a 15 - 20k trail (hills) on Saturdays. Both run at about 70-85% although I'm attempting to slow the longer run down further. Ride trail bike most Sundays for 40k (ish) and do body weight work and stretching 3 times a week.

I was thinking of attacking my distance times:
5K currently 20.25 - I really want to go sub 20 mins. What would I need to train at?
10K currently 42.00 - If I can go sub 20 at 5K then this would be my next target.
10 Mile currently 1:08.30 - Would Like to get much closer to sub 1 Hour.
1/2 Marathon - 1:37.20 - Haven't run a flat one yet, but expect a flat course target of under 90 mins.

So after my ramblings, my main question is what could I add into my running schedule to give me the most chance of improving towards those targets over the winter months? Any thoughts welcome.
 
BlastRadius said:
Need new running inspiration to help get me through the winter. Currently I'm running twice weekly, a 10k in the dark midweek and a 15 - 20k trail (hills) on Saturdays. Both run at about 70-85% although I'm attempting to slow the longer run down further. Ride trail bike most Sundays for 40k (ish) and do body weight work and stretching 3 times a week.

I was thinking of attacking my distance times:
5K currently 20.25 - I really want to go sub 20 mins. What would I need to train at?
10K currently 42.00 - If I can go sub 20 at 5K then this would be my next target.
10 Mile currently 1:08.30 - Would Like to get much closer to sub 1 Hour.
1/2 Marathon - 1:37.20 - Haven't run a flat one yet, but expect a flat course target of under 90 mins.

So after my ramblings, my main question is what could I add into my running schedule to give me the most chance of improving towards those targets over the winter months? Any thoughts welcome.
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As much easy running as possible, varying the distances, so maybe some 8km and 16km runs. once a week do some quality, 800m or 1600m/1mile repeats, lactate threshold run, hill repeats etc. Start the quality runs easy and build them up over several months. build volume over 3 weeks and then cut back.
 
BlastRadius said:
Need new running inspiration to help get me through the winter. Currently I'm running twice weekly, a 10k in the dark midweek and a 15 - 20k trail (hills) on Saturdays. Both run at about 70-85% although I'm attempting to slow the longer run down further. Ride trail bike most Sundays for 40k (ish) and do body weight work and stretching 3 times a week.

I was thinking of attacking my distance times:
5K currently 20.25 - I really want to go sub 20 mins. What would I need to train at?
10K currently 42.00 - If I can go sub 20 at 5K then this would be my next target.
10 Mile currently 1:08.30 - Would Like to get much closer to sub 1 Hour.
1/2 Marathon - 1:37.20 - Haven't run a flat one yet, but expect a flat course target of under 90 mins.

So after my ramblings, my main question is what could I add into my running schedule to give me the most chance of improving towards those targets over the winter months? Any thoughts welcome.
Click to expand...

Sub 20 from 20:25 should be doable. Then you should be able to get into the 41-42min 10k range. Try x6 1km reps keeping them under 4mins, with 90-120 second rests

Your 10mile time seems fast compared to the others. I run a 1:33-1:35 Half and a 70-71min 10mile. I think getting close to 60min on the 10, and sub90 half would be had work. I'd say you need to be a low 19 5k, and sub 40 at 10k to get there.

Speed work will help across all of these distances, best done in a group so I'd suggest going along to your local club not your not already a member.

Have a play with some of the calculators on here - https://www.mcmillanrunning.com/

It should give you an idea of the speeds you need to be training at, and predicdicted race times based on other times
 
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neilw said:
Sub 20 from 20:25 should be doable. Then you should be able to get into the 41-42min 10k range. Try x6 1km reps keeping them under 4mins, with 90-120 second rests

Your 10mile time seems fast compared to the others. I run a 1:33-1:35 Half and a 70-71min 10mile. I think getting close to 60min on the 10, and sub90 half would be had work. I'd say you need to be a low 19 5k, and sub 40 at 10k to get there.

Speed work will help across all of these distances, best done in a group so I'd suggest going along to your local club not your not already a member.

Have a play with some of the calculators on here - https://www.mcmillanrunning.com/

It should give you an idea of the speeds you need to be training at, and predicdicted race times based on other times
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Thanks for this, and other contributions too. My 10Mile time is the only flat road time I have, all the other distances have quite a lot of elevation in them and have at least some off road/trail hence the disparity. I think I'm probably very close to sub 20 5K if I could find a timed flat race, I seem to run a lot quicker when with others so your suggestion of a club is a good call. I've never done Reps or strides or treadmill work, just go outside and run almost always alone. I find a lot of the information out there quite contradictory... maybe now really is the time to join a club and learn.
 
BlastRadius said:
Thanks for this, and other contributions too. My 10Mile time is the only flat road time I have, all the other distances have quite a lot of elevation in them and have at least some off road/trail hence the disparity. I think I'm probably very close to sub 20 5K if I could find a timed flat race, I seem to run a lot quicker when with others so your suggestion of a club is a good call. I've never done Reps or strides or treadmill work, just go outside and run almost always alone. I find a lot of the information out there quite contradictory... maybe now really is the time to join a club and learn.
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If you haven't already tried it then parkrun offers free timed 5km runs every Saturday at 9am (9:30am in Scotland), it can be a good way to track progress and you'll usually find a wide range of abilities and speeds at most so it's worth having a look. It's not a race as such but you'll probably find some people will be treating it competitively.
 
BlastRadius said:
Thanks for this, and other contributions too. My 10Mile time is the only flat road time I have, all the other distances have quite a lot of elevation in them and have at least some off road/trail hence the disparity. I think I'm probably very close to sub 20 5K if I could find a timed flat race, I seem to run a lot quicker when with others so your suggestion of a club is a good call. I've never done Reps or strides or treadmill work, just go outside and run almost always alone. I find a lot of the information out there quite contradictory... maybe now really is the time to join a club and learn.
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List of West Sussex clubs here

http://www.westsussex.info/running.shtml

Chichester running club - http://www.chichester-runners.org.uk/

There are ParkRuns in Chichester and Bognor. If you want a fast 5km to attempt a sub20, Go down to Southsea on a calm day.
 
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