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Platypus' Beginners Guide to Running

Discussion in 'Sports Arena' started by platypus, Mar 26, 2007.

  1. Squid Vicious

    Hitman

    Joined: Feb 15, 2015

    Posts: 700

    Just replaced my old brookes ghosts with some new glycerin, nice neutral running shoe that extremely comfortable
     
  2. iMacMart

    Capodecina

    Joined: Jun 8, 2006

    Posts: 10,178

    Location: Hertfordshire

    I went to Decathlon and after an hour of trying everything on got some Kiprun Long trainers for £60 and some support ankle socks!

    They had the GT2000 in there but not in my size :( and I wanted to walk out there and then with some so.....

    See how I get on with these, currently wearing them at work to bed them in so to speak!
     
  3. Marvt74

    Capodecina

    Joined: Feb 20, 2004

    Posts: 11,344

    Location: Chorley

    I wish running trainers weren't so ******* ugly.

    I'm off to Copenhagen in a few weeks and i thought i'd try and pick up a pair of trainers that i could run in, but that also wouldn't look awful with jeans for generally walking around in the day.

    It really limits choice to have to pick something plain rather than what's best fitting wise.
     
  4. neilw

    Hitman

    Joined: Feb 14, 2007

    Posts: 529

    Adidas Ultra Boost in black?
     
  5. D.P.

    Caporegime

    Joined: Oct 18, 2002

    Posts: 29,229


    Altra Escalante.

    I use them on business trips and running before meeting investors and clients in the same shoes. They are also really great running shoes but I sometimes have issues with the tongue
     
  6. Marvt74

    Capodecina

    Joined: Feb 20, 2004

    Posts: 11,344

    Location: Chorley

    Good call, they look decent. Though i need to buy from Runners Need to get my Vitality 50% discount!

    Think i'll nip into their store and see if any look similar.
     
  7. iMacMart

    Capodecina

    Joined: Jun 8, 2006

    Posts: 10,178

    Location: Hertfordshire

    Got the below book today, looks very interesting and hopefully will give me some good advice going into the Brighton Marathon this April!

    80/20 Running: Run Stronger and Race Faster by Training Slower by Matt Fitzgerald
     
  8. Shoeyuk

    Gangster

    Joined: Jan 31, 2018

    Posts: 250

    Location: Bury St Edmunds

    Went to do park run today after having a couple of weeks off running from an injury and found it tough to do the distance. I was 30 mins today about 90 seconds off my pb.

    I took the couple of weeks off as I think I may of increased my distance to much a few weeks back and ended up with some discomfort in my lower shins and calves.

    I got a 10k race my first race in 4 weeks time and the furthest I’ve ever gone is 12k and may of been when I got the injury.

    Any tips to make sure I can get back into shape enough to make the race distance, worried I may overdo it.
     
  9. D.P.

    Caporegime

    Joined: Oct 18, 2002

    Posts: 29,229


    It is a great book. I structure most of my training around The premises of the book. Only thing is since I'm not an elite I tend to do more like a 90-10 to further reduce injury risk.

    It is also important to make sure that 80-90% of easy running really is easy. Use jack Daniels VDOT calculator or similar to get a more realistic easy pace range. 2-3 minutes slower than race pace (3mins slower than 5k, 2mins slower than marathon).
     
  10. iMacMart

    Capodecina

    Joined: Jun 8, 2006

    Posts: 10,178

    Location: Hertfordshire

    I’m 44 this year and have suffered 2 injuries already in 2019 one of which has stopped me running for 2+ weeks so I’m hoping this will get me back running at a reduced injury rate :)
     
  11. D.P.

    Caporegime

    Joined: Oct 18, 2002

    Posts: 29,229


    If you are prone to injuries then I would simply drop all workouts and just concentrate on building volume of easy miles. I have a friend that never does any kind of workout because he hates them but knocks out 2:45 marathons based on easy running and lots of long runs.

    I limit workouts to a specific training window before key races. Maybe 6-7 weeks with 1 or 2 workouts a weeks and 2-3 recovery weeks inbetween. I'm training for a marathon end of April, first workout was last week, will do another 1 or 2 next week, then a 1 week break. Will repeat that cycle another 2 times before taper.

    The thing with workouts is they have very high injury risk, quickly lead to small improvements buy very quickly you get diminishing returns. A vast majority of performance comes simply from aerobic volume (and weight, and genetics). So a small amount of quality runs goes a long way and more just gets you injured. And however much quality you do you will never see the potential of consistent high volume. You also loose the benefits of workouts quite quickly, while high aerobic load leads to long term adaptations.


    If you are a low volume running that tries to do several workouts a week but gets injured then droppi almost all workouts and increasing volume will improve performance and reduce injuries.

    Another friend was doing 40mpw and 2 workouts consistently, but always ended up injured or blowing up in a marathon. He stopped all workouts and increased volume to 70-80mpw , has gone 2 years without injury and got his PB from 3:50 something down to 3:18 and achieved his dream of qualifying for Boston.
     
  12. iMacMart

    Capodecina

    Joined: Jun 8, 2006

    Posts: 10,178

    Location: Hertfordshire

    Thanks for the detailed response, so I do 2 x 5miles in the week and do long runs at the weekend (early morning whilst the family sleep) all at an average of 9min miles, are you referring to workouts as runs? What’s does the recovery comment mean, is that post long runs? Although I’ve run for 6-7 years I’ve never got focused into the language but as I’ve said I’m no spring chicken anymore and want to keep running with no injuries if at all possible :D

    Got the Baldock Beast next Sunday which is a half marathon so hoping to be fit (as I can be) for that as I run with my twin brother who is also doing the Brighton Marathon with me, I’ve raised just under 5k for the Brain Tumour charity as I had a low grade tumour removed in 2016 (3 months off work) and I think the running helped me bounce back!
     
  13. The Darkness

    Hitman

    Joined: Nov 5, 2004

    Posts: 673

    Location: Herts

    A workout will refer to semi structured higher intensity training, like intervals, hills, speed work.

    I've read the 80/20 book and also like the approach, especially for older runners like myself. I train using heart rate to define easy pace and for me it equates to about 1.5 to 2 minutes slower than 5k pace.

    Good luck in the baldock beast. It's a hilly half (if you've not run it before).
     
  14. iMacMart

    Capodecina

    Joined: Jun 8, 2006

    Posts: 10,178

    Location: Hertfordshire

    Yes ran it the year before last! It’s good fun though.... I see your in Hertfordshire, where about? I’m out by Standalone Farm back end of Letchworth
     
  15. The Darkness

    Hitman

    Joined: Nov 5, 2004

    Posts: 673

    Location: Herts

    I'm in baldock so run the Greenway quite a lot at the weekends
     
  16. iMacMart

    Capodecina

    Joined: Jun 8, 2006

    Posts: 10,178

    Location: Hertfordshire

    Oh I did that for the first time the other week when it was hacking down, great course though
     
  17. Marvt74

    Capodecina

    Joined: Feb 20, 2004

    Posts: 11,344

    Location: Chorley

    Stupid cold. Haven't felt myself for the last few days and today woke up with a sore throat.

    It's been about 3 weeks now since i've ran over 6 miles because i keep either being busy or have niggly injuries and now i'm starting with a cold :(
     
  18. D.P.

    Caporegime

    Joined: Oct 18, 2002

    Posts: 29,229

    I've been running like a beast the last weeks, 300 miles in February over 20 days of running, 95 miles in the last 6 days. Also with some good workouts. Monday I did 10x0.5mles at around 2:50 per interval. Wednesday I did a 6 mile tempo at just over 6min/mile pace, around a 38minute 10K within a training run. Today was 21.4 long slow miles. Rest week coming up on a ski vacation. Then March should be more of the same.
     
  19. Dup

    Sgarrista

    Joined: Mar 10, 2006

    Posts: 9,760

    Location: East Lancs

    You're a machine D.P. Would love to be at your standard! There's a guy in my team at work who runs like you. He did the Brathay 10in10 last year and did consistent 3:30 marathons back to back.He's in his 40s so there's home for me to get to that standard at 33.

    I'm getting myself to marathon condition (Manchester 7th April). Never done more than a half and with a newborn baby I'm limited to using my commute for running. Run 2.7 miles each way every week day and recover weekends and try do a longer run on a Friday morning. Did a half this morning in 2:10 with a nice steady pace. Next week going to add another lap in to push this to close to 20 miles or thereabouts (4am get up for that one!) and will likely not do any longer runs further before the marathon.

    My Nike Free Run, first pair of running trainers that I bought donkeys years ago for the gym, are now destined for the bin after a year of hard use outdoors. Got some new ones on the way. Realised after all this time they're not quite what you would use if you're not used to them, especially for long runs, however I prefer freer footwear so sticking with what my feet know especially for a daily used shoe. I have some Brooks Hyperion for actual races which are close but a little more supported (so should see me through a marathon better).
     
  20. D.P.

    Caporegime

    Joined: Oct 18, 2002

    Posts: 29,229

    I like the consistency. Too many rest days and I just never get In the swing. I'm actually dreading next week. I need the recovery time but hate the effect it has.