Platypus' Beginners Guide to Running

I would still say that's pretty good. I am consistently hitting around 1:02:00 and have been trying to get under 1hr on this route for several months.

I have to put it down to the following
  • I don't run often enough
  • I weigh too much (I am pretty much on a par with you)
  • I am too old (50)
I can deal with the first two, but the second is never going to improve.

If you are already doing that sort of time then I reckon it will come under the hr mark fairly soon
 
The problem there Ian is that there are a heck of a lot of people at your age and older who run often and some post incredible times, so i'm not sure you can put it down to that :p

I'd say the main issue would be number 1, change that and it would help number 2.

I get the impression your mentality to running is similar to mine, you have goals and targets but not the relentless desire to actually make it happen, just want it to happen one day.

I've set myself a target to go out this weekend and finally run a half in under 2 hours. I think it's do-able now due to the volume of running i've been doing, but it's also been a target i set myself around 18 months ago that i've liked the idea of hitting without particularly being bothered if i hit it or not.
 
In my head I know that it is mainly (1) followed by (2)

I find it really tricky to do more running with all the family/work based stuff that goes on. If I am not at work, then there is always several hundred other jobs that need doing!

Basically, I have two main objectives at present. Run 10k in under 1Hr as a standard kind of thing rather than a special effort. Run a half in under 2Hr (Would need to take 10 mins out of my PB though)

Mornings are becoming easier at the moment whilst still working from home. Mainly because I can go at 7 and still be back for work. Kids are on hols so not getting up etc. In Sept, I will end up having to be back home by 7am and I just struggle with getting up at 5:30 to run :-)
 
Yes, that's similar to me, i want a 5k under 25 mins (best is 25:02), and Half under 2hrs (best is 2:03:42).

I think i'm capable of doing both, it's just picking a session to make them happen.

A 5k is a bit boring as it's a short run and running that fast really wipes me out so i then don't run for a few days and it knocks down my weekly mileage which isn't what i want, and then if i'm going out to run 13 miles, i want it to be something hilly and trail like, which isn't conducive to doing it quickly!

This weekend i'm going to get down on the canal, it's flat, there's no roads to cross to waste time etc. Once it's done i then don't have to think about it.


I did some "strides", yesterday. Was watching a youtube channel which suggested that at the end of an easy run, you throw in some short sprint bursts, on the basis you're already warmed up and it's not very strenuous as it's only something like 5x 20 second bursts, but does quite a lot of benefit.

I decided to sprint for 0.1 miles, my pace worked out at 6:35, it felt so weird moving that fast and it's crazy that people have that as their "easy" pace!
 
It gets confusing watching some of these pace numbers. I have always measured in min/km etc and so 6:35 doesn't look too scary, then realise it is mins/mile!
 
as someone who run for many years mostly distance when younger i would actually advise against it for younger people and actually do swimming for fitness instead. far better on the joints. think logically if we were meant to run all day or often we would have four legs :p . we have small joints.

for those that do run and want to improve a key thing many over look is breathing. breathing is a really big key part to runnning as soon as you out of breathe you are screwed.
 
Interesting point. So basically, do as much low impact joint saving exercise early and then when you are on your last legs and it doesn't matter any more, start running? :D:D

Anyone been affected/bothered by Garmin being offline at all? I just copied my run directly to Strava over USB instead.
 
~>Dg<~ said:
as someone who run for many years mostly distance when younger i would actually advise against it for younger people and actually do swimming for fitness instead. far better on the joints. think logically if we were meant to run all day or often we would have four legs :p . we have small joints.

for those that do run and want to improve a key thing many over look is breathing. breathing is a really big key part to runnning as soon as you out of breathe you are screwed.
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Running is fine, we are of the few animals on the planet with two energy systems endurance and oh **** mode. Everyone can run we are built for it, the problem was back in the day is everyone is expected to go fast when reality is you run at your pace which is slow (unless of course your one of the 5% with the genes for it) yes we can run faster for PB`s and the thrill of it and by that we focus on key sessions to improve whatever it is your trying to improve.

As a kid your meant to do everything then when you hit your 20s you will have a few sports under your belt that you like and have some muscle memory for. Whats annoying is as a kid you do not know any of this and have to accept your 1970s PE teachers know best..... ***** ALL OF THEM.
 
Anyone else had an email from Vitlity about the running world cup?

Apparently i was one of the fastest runners, and i've been selected for some head to head events. However on clicking on further there's a £15 entry fee for these new events so i imagine everyone actually got the email :p
 
SPG said:
Running is fine, we are of the few animals on the planet with two energy systems endurance and oh **** mode. Everyone can run we are built for it, the problem was back in the day is everyone is expected to go fast when reality is you run at your pace which is slow (unless of course your one of the 5% with the genes for it) yes we can run faster for PB`s and the thrill of it and by that we focus on key sessions to improve whatever it is your trying to improve.

As a kid your meant to do everything then when you hit your 20s you will have a few sports under your belt that you like and have some muscle memory for. Whats annoying is as a kid you do not know any of this and have to accept your 1970s PE teachers know best..... ***** ALL OF THEM.
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running is fine but i personally wouldnt do it often. as said we are built for it but our joints arent. the more you wear them out the quicker you will develop pain injuries. as said i think you better off doing swimming if its a thing of keeping fit. which is far more easier on the joints. i used to take part in high comps and do 5 -10 miles a day. running cycling. my knees especially are paying for it now :p
 
Marvt74 said:
Anyone else had an email from Vitlity about the running world cup?

Apparently i was one of the fastest runners, and i've been selected for some head to head events. However on clicking on further there's a £15 entry fee for these new events so i imagine everyone actually got the email :p
Click to expand...

Yeah, I got this email. Just deleted it tbh as I'm not really running at the moment.
 
Ah I’d heard the rumours. They should just pay it!

I went out for my attempt at a decent half today. Woke up and felt good. Had some peanut butter on toast and immediately felt crap.

Then set off too fast and never felt better at any point. Got to 4.7 miles with an average pace of 9:14 which was just a little behind but well manageable and hit a load of locks and some road crossings which were busy so that set me back quite a bit. I then made the decision to just give up on my attempt and turned round and slowly ran/walked back.

I’m meeting some people for a 10ish mile hilly run tomorrow so didn’t want to wipe myself out.
 
Had a complete brain fart and thought today was Sunday so thought I wouldn't get another run in this week for my weekly 9 mile/15 km "quota" :o

Do a little 5k tomorrow once I recover from yesterday's hike in the Lake District.
 
First 20 mile run ever today (previous 18 max). 3 observations;

  1. Certainly need to increase my calorie intact at least the day before/breakfast and take more than 2 gels with me as the last 2 miles was ok leg/breathing wise but certainly had to force myself to keep moving when feeling on empty.
  2. Felt I had to keep myself motivated much more in the 2nd half compared to 14-16 mile runs
  3. The chaff, it is real, and it burns and it hurts so bad....although I do look like John Wayne now lol
 
Yes, there's definitely a big jump in motivation needed. I find it a lot easier when running off road and i noticed a big benefit from running point to point rather than a loop. Obviously that's not always possible though.

Odd you got chaffing, i think it's more other things than just distance/time. I've only ever really had it bad once (last week), whereas i've ran a marathon and other long duration runs up hills etc where i've not suffered at all. I put last week down to the fact i ran for ~4hrs and in that time i was sweating and so things were ok. Then i stopped and cooled down and then walked so probably more clammy which may've caused extra rubbing.

I've just ordered some "Body Glide" which is supposed to be good. It's expensive in places but "Tri UK" have it for a fiver for the big tube.
 
I think Marvt is right and it's not just about duration that causes it, I know I've had short runs in only semi synthetic tops that cause real bad nipple rub then also been out for 10 milers and getting completely drenched in rain without an issue.

It's only in the last month or so I've had chaffing, maybe its the shorts and washing liquid/softener combos and I need to replace them as the synthetic materials are breaking down/getting rougher perhaps.

I ordered myself some "runglide" arriving tomorrow so hopefully that'll help some, it might also be it's not fully recovering before another long run, will check out Tri UK next time as Amazon wasn't that cheap.
 
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