Soldato
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Gave my legs a good roll out last night and it seems to have helped. I guess just having a cool down walk isn't sufficient post run. 
Platypus' Beginners Guide to Running
- Thread starter platypus
- Start date
Went out this morning. Hit the 5mile mark which is near where i was finishing so decided to sprint for a bit. Managed about 0.1m before giving up and my heart rate had hit 192.
Looked on strava and it showed as a pace of 6.02/mile. How some of you guys hold that for a whole run i'll never know, i thought i was gonna black out!
Looked on strava and it showed as a pace of 6.02/mile. How some of you guys hold that for a whole run i'll never know, i thought i was gonna black out!
Soldato
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- Northern Ireland
Went out this morning. Hit the 5mile mark which is near where i was finishing so decided to sprint for a bit. Managed about 0.1m before giving up and my heart rate had hit 192.
Looked on strava and it showed as a pace of 6.02/mile. How some of you guys hold that for a whole run i'll never know, i thought i was gonna black out!
I think it just takes time. I'll just leave this video of Lionel Sanders busting out 12mph at AVG 142 BPM
Soldato
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I see that Dan posted a run on Strava and keeping it within a certain HR range. As someone who hasn't tried this before, been more concerned about my pace, how do you think I should approach that? As discussed a few times, I've a rather high HR while running and keeping it under 140 (Dan's example) would be impossible for me. SHould I aim to try and keep my HR 5-10 BPM under my normal rate and bring it down in interments?
How did you find your pace altered from usual Dan? I'd assume you were slower than on your usual runs?
How did you find your pace altered from usual Dan? I'd assume you were slower than on your usual runs?
Associate
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Running to HR is a brilliant way to slow down and run easy. As gets mentioned on here a lot, fast efforts should be saved for speedwork and races, too much hard/fast running means a lot more trauma for the body to take. I've been more than guilty of trying to smash out every run and get a few Strava segments, the result has always been negative with little or no progression.
Even though you have a very high heart rate you should be able to alter your timing device to show heart rate zones. I believe Dan is running aerobically?? So although yours may be a lot higher you should aim for the same effort level - You should be able to have a conversation while running at that intensity, it should feel easy.
If post makes no sense it is because I'm posting while working
6min mile'in is pretty tough it's an 18:34 5k. I reckon I could do 2-2.5k max at that speed. I've done a 5:39 mile on the track, but it killed me.
You could add some "Strides" into your run to get more use to the speed. If I'm doing 5miles with strides, I'll do 30seconds, or 100 strides every kilometer at about 80% max effort. Might do that Thursday eve thinking about it.
You could add some "Strides" into your run to get more use to the speed. If I'm doing 5miles with strides, I'll do 30seconds, or 100 strides every kilometer at about 80% max effort. Might do that Thursday eve thinking about it.
You have things pretty backwards. Forget pace, it is meaningless and obsessing over it will cause injury, and won't make you a faster a runner. Conversely, running g at an appropriate effort and using HR to ensure you are not over-exerting will reduce risks and make you faster.
The only time to worry about pace is in a race. Don't race your training runs. Forget stupid Strava segments and course times.
Went out this morning. Hit the 5mile mark which is near where i was finishing so decided to sprint for a bit. Managed about 0.1m before giving up and my heart rate had hit 192.
Looked on strava and it showed as a pace of 6.02/mile. How some of you guys hold that for a whole run i'll never know, i thought i was gonna black out!
Mostly comes down to consistency and volume of aerobic workouts. I did a 10k last April at 5:57 pace but I was sandbagging a bit as I hadn't tapered at all (just skipped my long run the fa before) so start was 6:10 and end was 5:45. There is no way during a training cycle I can hold that pace for long ,normally only half mile/800m intervals at 5:50 a mile. Even my intervals are Not 100% effort but 95%.
Yeah i've accepted i'm too fat to get decent times, putting in too much effort really knocks me off. My heart seems strong in that i dropped from 192 to ~160 pretty quick so happy with that.
I broke my nose as a kid and could only breathe through one nostril between about the age of 5 and 20. I seem to really struggle with breathing when i go above a certain level of effort and i don't know if thats a cause and my lungs haven't developed as fully as they should.
My goal now is to just drop the 20kg i've put on in the last 18 months. Going from 90kg to 110kg has really killed any speed i had and definitely has lead to more niggly injuries.
I broke my nose as a kid and could only breathe through one nostril between about the age of 5 and 20. I seem to really struggle with breathing when i go above a certain level of effort and i don't know if thats a cause and my lungs haven't developed as fully as they should.
My goal now is to just drop the 20kg i've put on in the last 18 months. Going from 90kg to 110kg has really killed any speed i had and definitely has lead to more niggly injuries.
If you are breathing heavily then you are running too fast for an easy run. Breathing rate will also increase massively as you get faster as that is the main limiting factor in speed (e.g., VO2MAx is the uptake of oxygen in your body and pretty much defines performance). If you your breathing rate goes high then you need to slow right down, expect perhaps once a week when you can let it go a bit more..
1kg of body weight equates to about 4minutes in a marathon.But as you said, the weight also increases injury risk.
Sounds like you're pretty much the same as me. I was away from home for a while with nothing to do but use the running track in the evening and had meals provided for me and no booze. I got down to 90kg and felt great (and looked better), then i came home and re-discovered my love of alcohol!
On normal runs, my breathing is absolutely fine. I very rarely struggle and i always keep around the 9:30 to 10:30 pace. Sometimes though i'll try and just finish off with a quicker mile around the 9min mark and even that small increase in speed kills me. Even when i was running around 8:30 pace when i was lighter, i could run at that pace for 1 mile or 10 miles. If i ever tried to go even a bit faster i hit a wall.
Sounds good. If you just keep running more you will quickly find that fitness will come back, but of course the weight will always slow you down. Luckily running more will make you loose weight anyway. More frequent running will help you loose weight.E.g., 2x 5 miles runs over 2 days will increase your metabolic rate and help you loose mroe weight than 1x10mile run, but the 10 mile run will lead to the most fitness improvements. An optimal strategy is then something like a 3m one day and 8 the next. Total volume is increase, frequency is increased but the 8miler will still lead to significant fitness changes. I found the more days I ran per a week the less liekly I was to skip a day because it is part of your daily routine like brushing your teeth. It also means when you are forced to skip a day it has way less impact on training or weight loss.
Yeah i was really hoping to make a morning run part of my morning routine (except Tuesdays as i play footy around 8pm on a Monday so finishing that at 9pm, getting home and settling into bed around 11-12 doesn't work well for getting up at 5am.
Last night i was messing around setting up a new tv nd hit a few issues so didn't get to bed till midnight.
Normally i'll get to sleep around 10.30 which is perfect.
Last night i was messing around setting up a new tv nd hit a few issues so didn't get to bed till midnight.
Normally i'll get to sleep around 10.30 which is perfect.
Man of Honour
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After my left knee PCL stabilisation operation in January, both my surgeon and Physio said I was making excellent progress. I’ve been working hard in the gym since earlier April, rebuilding muscle strength and confidence. This has been weights 3 times a week with static strengthening in between ( holding lunges and squats for 30 seconds for example). My PCL was caused my damage to over stretched ligaments which eventually tore. Rarely painful but my leg used to just give way under me.
The hard work is paying off. Three weeks ago, under supervision, I had a 5 minute jog with no reaction afterwards. I’ve been allowed 3 runs a week starting at 15 minutes, adding 5 each week. I started 25 minute runs this week. Fitness hasn’t been too much of a problem, but again, it’s getting the confidence back that’s been my barrier.
My knee is like new.. love it.. The tight hamstring is a bit tight otherwise all going well. Not looking at any distances yet, I’m just concentrating on getting to 40 minutes.
I’ve two pairs of Asics neutral pronation running trainers which have had moulded insteps custom made by a local orthopaedic specialist. They were not that expensive either.
Not running the last 15 months has been a massive frustration.. It’s great to be going out again albeit for a few minutes. At 50, with an injury like this, you start to doubt if you’d ever run again so it’s a massive relief.
If I could offer any advice on running is look after those knees.. Make sure you have the correct footwear.. Get a pronation test and check your legs are level and of the same length. One of my legs is slightly shorter than the other so it means one is overworking as was possibly the cause of the ligaments degrading over time. Don’t over stretch .... instead make sure the muscles are warmed though thoroughly and activated correctly.
The hard work is paying off. Three weeks ago, under supervision, I had a 5 minute jog with no reaction afterwards. I’ve been allowed 3 runs a week starting at 15 minutes, adding 5 each week. I started 25 minute runs this week. Fitness hasn’t been too much of a problem, but again, it’s getting the confidence back that’s been my barrier.
My knee is like new.. love it.. The tight hamstring is a bit tight otherwise all going well. Not looking at any distances yet, I’m just concentrating on getting to 40 minutes.
I’ve two pairs of Asics neutral pronation running trainers which have had moulded insteps custom made by a local orthopaedic specialist. They were not that expensive either.
Not running the last 15 months has been a massive frustration.. It’s great to be going out again albeit for a few minutes. At 50, with an injury like this, you start to doubt if you’d ever run again so it’s a massive relief.
If I could offer any advice on running is look after those knees.. Make sure you have the correct footwear.. Get a pronation test and check your legs are level and of the same length. One of my legs is slightly shorter than the other so it means one is overworking as was possibly the cause of the ligaments degrading over time. Don’t over stretch .... instead make sure the muscles are warmed though thoroughly and activated correctly.
^^^ Glad you are back to running. Make a long term plan rather than looking at weekly or even monthly improvements.
Good advice to check legs are level. One way is to look at the sole wear on old running shoes. The wear pattern itslef is not as important as a seeing symmetry.
Agreed with the no stretching. Moderate massages on muscles and tendons when they are exceptionally tight but not need to do actual stretching, and certainly keep a long way form static stretching. I do some dynamic stretching before doing a workout like 800m repeats, but only after a 2-3 mile gentle warm up.
In fact the gentle warmup for any running is paramount. That first mile or 2 should be the slowest, and a walking start is nothing to be sniffed at.
Good advice to check legs are level. One way is to look at the sole wear on old running shoes. The wear pattern itslef is not as important as a seeing symmetry.
Agreed with the no stretching. Moderate massages on muscles and tendons when they are exceptionally tight but not need to do actual stretching, and certainly keep a long way form static stretching. I do some dynamic stretching before doing a workout like 800m repeats, but only after a 2-3 mile gentle warm up.
In fact the gentle warmup for any running is paramount. That first mile or 2 should be the slowest, and a walking start is nothing to be sniffed at.
Man of Honour
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That's great to read Huddy, fingers crossed for continued steady improvement for you and it sounds like a sensible plan to increase the time on your feet without worrying about how far or how fast you run.
After doing the junior Park run with my lad last week I did the normal one this week. Did it in 29minutes and managed a strong finish. My problem was the start a bit as I thought I'd be in the last few so started at the back and my pace was slow and I felt held up overtook a few and made some space then just ran my own run. I really enjoyed it and having more than just me running helped. I'm going to do the junior one tomorrow again and have a week off (carnival is on in the park) then look forward to. The next one
Are there any good gadgets out there for pacing? I just can't pace myself at all.
My last four solo runs have all been 6km and pace was: 5.21/km, 5.43/km, 5.35/km and 5.32/km.
However, I'm pretty tired after these and don't feel I could go on much further. I did a 6km at 6.24 on Friday with a friend and felt great. Felt like I could have continued to do a 10km at that pace. However, on today's run I tried to slow it down but did a 5.32! Any good tips to slow myself down?
I've got a half marathon at the end of September that I'd like to do in under 2 hours...
My last four solo runs have all been 6km and pace was: 5.21/km, 5.43/km, 5.35/km and 5.32/km.
However, I'm pretty tired after these and don't feel I could go on much further. I did a 6km at 6.24 on Friday with a friend and felt great. Felt like I could have continued to do a 10km at that pace. However, on today's run I tried to slow it down but did a 5.32! Any good tips to slow myself down?
I've got a half marathon at the end of September that I'd like to do in under 2 hours...