Platypus' Beginners Guide to Running

MM-Seat said:
Well I did it. 20 mins running without stopping. Massive achievement for myself and no soreness in legs/feet!

Pretty happy with that.
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Well done, it's excellent when you feel yourself making progress. Don't be tempted to try and do too much too soon though, with a bit of success it's easy to get carried away and running seems to reward gradual build-up. Also worth doing a bit of light stretching and maybe a bit of foam rollering (if you've got one) to reduce the likelihood of sore muscles afterwards. Keep it up though. :)

Street said:
I did my 10k this morning and managed it in 54:30. Fairly pleased with that considering I haven't run in ages. I could have probably gone a bit quicker but I ran with the missus for the first two miles until she'd settled into it. I might sign up for another as it was actually quite fun!
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Well done to you too, it's good to identify where you could go faster but it's also good that you were there for your partner, I'm sure she appreciated the support.
 
semi-pro waster said:
Well done to you too, it's good to identify where you could go faster but it's also good that you were there for your partner, I'm sure she appreciated the support.
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She does until she gets annoyed with me as my pace is naturally higher than hers and she tells me to go away! :D
 
So decided to go out for another run today.

https://www.strava.com/activities/1392791810

I did 8.34/mi which I'm very pleased with! It's currently the longest I've run for and my legs definitely feel that way! Now to rest for a good 2/3 days.

I didn't plan on running so far but then I started telling myself while I was out that I could do it. Also pleased that today I probably ran the farthest (or should I use furthest?) without a walk break, that was I believe around half the run.
 
Great work. I did that distance for the first time the other week and my legs definately ached for a fair few days (though i did do a quick (for me) 3miler the next day too!

Well my plan to get back to things tonight is taking a turn for the worst. We went for a walk along the beach yesterday and i forgot my walking boots. Ended up doing about 5 miles in flip flops and the arches of my right foot is very painful.

Not sure if running will help or make it worse!
 
Spacedeck said:
So decided to go out for another run today.

https://www.strava.com/activities/1392791810

I did 8.34/mi which I'm very pleased with! It's currently the longest I've run for and my legs definitely feel that way! Now to rest for a good 2/3 days.

I didn't plan on running so far but then I started telling myself while I was out that I could do it. Also pleased that today I probably ran the farthest (or should I use furthest?) without a walk break, that was I believe around half the run.
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Great run and a god pace with that amount of climbing, well done.

For general training it is good to make sure no individual run leaves you so tired that it takes days to recover, however, once in a while it is really useful to give a psychological boost, and furthermore, you can force some super-compensation by pushing your body just a little more. Most practical to do just before you wont be able to run for a few days due to work/holidays/life, thereby you don't actually miss anything but get the benefits.Plenty of fluids, carbs and protein after an extra hard workout (celebrate!), helps recovery and is a nice treat.


Marvt74 said:
Great work. I did that distance for the first time the other week and my legs definately ached for a fair few days (though i did do a quick (for me) 3miler the next day too!

Well my plan to get back to things tonight is taking a turn for the worst. We went for a walk along the beach yesterday and i forgot my walking boots. Ended up doing about 5 miles in flip flops and the arches of my right foot is very painful.

Not sure if running will help or make it worse!
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Can always try, if it hurts stop immediately and just power hike. I suspect it is a no go but you never know.
 
I am slowly getting back to running after the flu, and some very scattered training before that due to moving form USA to Switzerland. Last week I got 5 solid days and 55 miles, although my back really hurt by the end (slept funny). Friday I did a good 17 miler, with some fast miles earlier on on the flat. I needed an easier weekend but life got in the way and I did't run but did get 1400ft clinb on skis. Today I made a good call and skipped the morning run in a blizzard and got an afternoon run in faint sun. 11 miles with 6 miles that included some Lactate threshold paced surges, typically 1 min fast, 1 min slow. But I added longer easier stretches to prevent effort going too high, and as the goal was high leg turnover I took it easier going up the hills and nailed the downhills. The idea of this rkout like this is to increase efficiency of fast leg turnover and get the muscles used to runnign faster again, but without the CV strain of real intervals and Lactate threshold runs. This isn't a HIIT run at all though despite the shorter intervals, the intensity was not that high. HIIT is actually not that effective for run training, longer intervals of 3-4 minutes are better, 6-10minutes for half marathons and beyond.
 
I had a good 10k yesterday - Would link it on here through Strava, but would have to login again...... Did have a bloody toe at the end, so had to clip them back last night, hoping to get out and do a 4-5 miler today, then another 10k hill route again tomorrow.

I cant wait for the better weather so I can run through the woods again, its just to ankle breaky at the moment up there
 
D.P. said:
Can always try, if it hurts stop immediately and just power hike. I suspect it is a no go but you never know.
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Sacked it off and went last night instead. Had to be careful as the pavements were pretty slippy. I really need to get back to a decent level of consistency with my runs. I could definitely feel it'd been a while at the end.
 
Daaaavvveee said:
I had a good 10k yesterday - Would link it on here through Strava, but would have to login again...... Did have a bloody toe at the end, so had to clip them back last night, hoping to get out and do a 4-5 miler today, then another 10k hill route again tomorrow.

I cant wait for the better weather so I can run through the woods again, its just to ankle breaky at the moment up there
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Ended up doing a slower paced 4 miler yesterday (Around 8 min miles), bloody struggled though, had no energy, so most likely going to do Mondays route (10k hilly) again and see how I get on.
 
Well after being roped into the 10km last weekend at short notice, I actually quite enjoyed it and have signed up for another couple 10k runs in March and April. At least I'll have a bit of time now to actually get out and do some training to get my legs used to it as by Tuesday this week I had mega DOMS!
 
@Ian_Eb

Ian, i've sent an email but just incase you don't catch it. The email i got for your fundraising went into my Junk. Might be worth checking with people incase it happens to others too :)
 
Got in a beast of a run this morning: https://www.relive.cc/view/1398871546
near 22 miles 2200feet. Legs got crushed on the long downhill so when things flattened out mile 18 I struggled to develop any power on the gentle climbs back home. Great to run through such beautiful countries side, mostly on paved paths that cars aren't allowed on (forest and farmers access roads).
 
You do get to run in some lovely parts of the world!

As for me... https://www.relive.cc/view/1392145677 is my latest long run on the way to the London Marathon in 10 weeks time!

Managed that in 2:23 without pushing too hard so that makes me think I may not be as bad as I am expecting! Just got the rest of the sponsorship to sort and I am away. (Well, apart from getting there, hotels, kids, blah blah blah :-) )
 
D.P. said:
Got in a beast of a run this morning: https://www.relive.cc/view/1398871546
near 22 miles 2200feet. Legs got crushed on the long downhill so when things flattened out mile 18 I struggled to develop any power on the gentle climbs back home. Great to run through such beautiful countries side, mostly on paved paths that cars aren't allowed on (forest and farmers access roads).
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I feel that when you refer to a 22 mile outing where at one point you hit 4.42min/mile as "a nice little jog" you've gone too far!
 
I saw that and the thought did pass my mind :-)

I suspect that if you met him in the flesh, he would look something like the human equivalent of a Whippet!
 
Blackvault said:
Who is Dan that keeps giving me kudos on Strava? Thanks, it definitely is nice to see the encouragement. :)
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I thought might have been me (the guy with the French name) but it's the other Dan haha.

D.P.... machine! Beautiful place too.

Got my first half marathon next weekend (Great North West). Most I've done is 11 miles last week, didn't phase me too much didn't feel it afterwards. Blackpool is as flat as they come so I'm just going to show up and nail it. Reckon I could get under 2 hours. I'd train more but I'm busy and full of excuses. I'm hard as nails and tired of the damp dark evenings. Glad to see the evenings starting to get lighter.
 
So another week of C25K done. 22 minutes non stop today. Next week is 25 mins nonstop for each run. Looking forward to it now I know I can manage without stopping.
 
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