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Platypus' Beginners Guide to Running

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

  1. SPG

    Soldato

    Joined: Jul 28, 2010

    Posts: 6,133


    Joined,
     
  2. Ian_Eb

    Hitman

    Joined: Oct 17, 2002

    Posts: 982

    Location: Congleton, Cheshire

    I also joined. Not sure what is on for this week though. Longish run is looking to be on Sat this week and weirdly, in the daytime so I can see where i'm going!
     
  3. Spacedeck

    Mobster

    Joined: Sep 14, 2007

    Posts: 2,926

    Location: West Yorkshire, England

    Is it normal to feel slower in new shoes? In my previous shoes (Brooks Launch 4), I'd managed to get my min/mile down to around 9 or slightly over for my usual hilly runs around my area.

    Ive just got back from my first in about 9 days and this was my second run using my new Brooks Ghost 12's. But I've felt like I'm not running as fast as I was. The first 2 runs in these shoes and I've ended up around the 10 min/mile.
     
  4. Marvt74

    Capodecina

    Joined: Feb 20, 2004

    Posts: 14,028

    Location: Higher Walton

    I recall noticing that when i went from my Asics GT2000 to my Brooks Ghosts

    Although as per my post above, i now seem to have slower again moving from Brooks Ghosts to Brookes Glycerin!
     
  5. SPG

    Soldato

    Joined: Jul 28, 2010

    Posts: 6,133

    I think i need to get some wet spring/autum protection for running looking outside atm. I do not want to spend the earth as nothing will outmatch my sweat rate what do you folk normally use ?
     
  6. Marvt74

    Capodecina

    Joined: Feb 20, 2004

    Posts: 14,028

    Location: Higher Walton

    The Kalenji stuff from Decathlon is meant to be decent for the money, or i have a few Karrimor tops (mainly the long sleeve 1/4 zip ones)

    As a jacket i've got this https://www.gooutdoors.co.uk/15905975/rab-vital-windshell-jacket-15905975. The fit seems nice and tight to avoid turning you into a sail and no hood flapping around. Not overly waterproof though, just "windproof".

    Maybe also look at "higher state", think they're reasonably priced.

    I'm less of a girl though, so last night i was out in shorts and a long sleeve top. Oh and a cap, first time i've worn one but it was actually great at keeping rain out of my face.
     
  7. Marvt74

    Capodecina

    Joined: Feb 20, 2004

    Posts: 14,028

    Location: Higher Walton

    So, i've decided that as a good way of training for that Pendle ultra, i've decided to sign up for.......... an even tougher race :/

    Its nice and local for me and covers a few areas i run ofter. It's also in October so hopefully much nicer weather than February.

    https://www.racespace.com/gb/howler-events/3-towers-ultra-2020


    I've also never had to sign a waiver for a race before!

    [​IMG]
     
  8. SPG

    Soldato

    Joined: Jul 28, 2010

    Posts: 6,133

    Nutter :)
     
  9. Ian_Eb

    Hitman

    Joined: Oct 17, 2002

    Posts: 982

    Location: Congleton, Cheshire

     
  10. Marvt74

    Capodecina

    Joined: Feb 20, 2004

    Posts: 14,028

    Location: Higher Walton

    Christ, i think i've spent my months wages on events this month, mainly just signing up for a few cheap events throughout the summer in the £10-£25 range aiming around 20 miles.

    However this one is a cracking idea.

    https://etchrock.com/challenge/info/howler-virtual-challenge

    It's a "virtual" run, where you get sent 10 gpx routes to run all over the North West on trails. You then upload proof of the run and can run at your own pace/whenever you want. There's a small community with people sharing their thoughts on routes etc.

    Could be one for you @Ian_Eb as long as you don't mind a little travel. Would keep you interested in running throughout the year and it's only 10k distances.


    Also, question for you @D.P. If i was aiming for 6 runs/week at the moment. Would you suggest 6 days with 1 rest day, or 5 days running with one double day and 2rest days? I'm erring towards the latter. But always good to get your viewpoint.
     
  11. Ian_Eb

    Hitman

    Joined: Oct 17, 2002

    Posts: 982

    Location: Congleton, Cheshire

    That's a nifty idea :) Not quite up to running in mud and stuff just yet, so will keep it in mind.

    I keep thinking 'ooh, running times' if I have to work from home, then remember that we might be meant to stay indoors. Thing the Mrs has a list of DIY jobs lined up if we are forced into isolation :-(
     
  12. Marvt74

    Capodecina

    Joined: Feb 20, 2004

    Posts: 14,028

    Location: Higher Walton

    Yeah, some are a bit of a trek away for me, but at most i think it's a little over an hours drive.

    I'm hoping for self isolation too! Running in the day is much nicer, especially with the weather being reasonable at the moment.

    BTW we're heading to Mottram Hall for the weekend at the end of April (hopefully!), any suggestions for nice routes around there?
     
  13. D.P.

    Caporegime

    Joined: Oct 18, 2002

    Posts: 30,744


    In general, 6 days running and 1 rest day is the best way to go but if your schedule makes 5 days with a double easier then that is fine. With 2 rest days k would to have them separated, with 1 after the doubled
     
  14. Marvt74

    Capodecina

    Joined: Feb 20, 2004

    Posts: 14,028

    Location: Higher Walton


    Cheers, at the moment it probably doesn't matter as much as i'm hovering around the 30-35 miles/week mark. But as that increases i didn't know if one way or the other would be better.

    The plan a the moment is roughly

    Sunday LR - 10-15
    Monday Rest
    Tuesday 5/6
    Wednesday 5/6
    Thursday 2 x 5/6
    Friday Rest
    Saturday 5/6

    I'm not overly strict though, so as mentioned, Monday i ended up doing 7.5 and then 4 on Tuesday. Just trying to listen to the body for the most part.

    The benefit of this is that i seem to be drinking a lot less, particularly at weekends as i don't want to wake up feeling crappy and struggling. Long may that continue!
     
  15. D.P.

    Caporegime

    Joined: Oct 18, 2002

    Posts: 30,744

    That looks like a perfect schedule.
    you should plan a slow build with each week being slightly more than the week before for about 3 consecutive weeks. Then the 4th week cut right back down before building again (perhaps from where you were the 2nd week). After a few cycled like this you need to spend longer at each new weekly volume and have a slower build. maintain the recovery week.

    the 4weeks is not strict. Of you feel excess fatigue or minor niggles at joints do a recovery week. you can plan around vacations , work trips, weddings etc. so it might make sense to build for 4 weeks before s recovery, but obviously don't push volume do much on that 4th week.
    Cvutting volume from the long run will have the biggest impact in reducing running stress. i also skip or greatly reduce any speed work, but in general you shouldn't do speed work (intervals) when building volume, in fact it makes sense to reduce volume once you start adding significant speed work.
     
  16. Kris_90

    Wise Guy

    Joined: Jun 29, 2011

    Posts: 2,037

    What size increase in volume would you recommend? Take Marvt74 example above:

    Week 1 - 30 miles
    Week 2 - 31 miles
    Week 3 - 32 miles
    Week 4 - 31 miles etc

    Or more additional volume?
     
  17. Marvt74

    Capodecina

    Joined: Feb 20, 2004

    Posts: 14,028

    Location: Higher Walton

    DP is much more knowledgeable than me, but they usually suggest increasing by no more than 10% each week.
     
  18. D.P.

    Caporegime

    Joined: Oct 18, 2002

    Posts: 30,744

    10% is the most quoted figure but it has no real scientific basis. It also is a little too small for low volume runners but too vig at the top end.


    I prefer the rule that you can add 1mi on each run, but you need to have proper recovery weeks. There is an issue if you say run 7 days a week st 20miles total (so really short runs) then a jump to 27 is huge.

    at 30mpw over 5 runs, i would do something like:
    30, 35, 38, 30
    35, 38, 41, 32
    38,42, 47, 35
    40,45,50, 38 // reduction in gain

    You could the repeat 42-48mpw every week for 3weeks before the recovery week, so no need for s build.

    That is a build over 12 weeks, in blocks of 4 weeks with every 4th dropping. Towards the end you don't push quite as much. At this stage you probably want to be this about tuning for a race, which might mean reducing volume a little to allow bugger long runs and harder work outs.

    If you keep trying to build volume then you need to pay attention to injuries.

    In all of this there are no hard guidelines so if you feel amazing with the new weekly volume you can push at a higher rate. if you feel excess fatigue then take a recovery week and proceed with smaller weekly gains

    also is you miss runs due to sickness or work dont don and make up for them.
     
  19. Marvt74

    Capodecina

    Joined: Feb 20, 2004

    Posts: 14,028

    Location: Higher Walton

    Work have told us all to work from home until further notice. Could get used to this. Had an extra 45 minutes in bed and then had time for a 7.5mile run!

    Need to think more about fueling though as was struggling after around 6 miles.
     
  20. Ian_Eb

    Hitman

    Joined: Oct 17, 2002

    Posts: 982

    Location: Congleton, Cheshire

    I am waiting on someone at our place making that call. Mrs has informed me that we aren't going to be going on holiday as she doesn't want to have movements restricted when we get there. Trouble is that the advice hasn't yet changed to "Do not go" so she is basically binning off £3k if things don't change! (I suspect they will in the end though)