Platypus' Beginners Guide to Running
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Your not in shape is most people’s dream!
Been 4 days since I last jogged. Left leg still hurts doing anything except walking and even that is a bit uncomfortable. Not sure how long until it goes. I've ordered the Floatride Energy 3 in a 9.5, a half size down, since according to a review, it should be ok.
"In terms of fit, the FE3 does run long. Most people will be able to size them down a half size without a problem. I tend to feel cramped in the toe box with many running shoes, so I'm always hesitant to size down. In this case, the extra length hasn't affected my performance or been a hindrance in practice, so I've been fine with my normal US 10.5 size."
A YouTube reviewer also recommended a size down. Can always return it if too tight.
"In terms of fit, the FE3 does run long. Most people will be able to size them down a half size without a problem. I tend to feel cramped in the toe box with many running shoes, so I'm always hesitant to size down. In this case, the extra length hasn't affected my performance or been a hindrance in practice, so I've been fine with my normal US 10.5 size."
A YouTube reviewer also recommended a size down. Can always return it if too tight.
Tried to ensure I wasn't landing on heels last night. I think it brings the cadence up naturally, but not checked any numbers from the watch yet. Did come in as my fastest 10k on this route this year (1hr 6min so not speedy compared to some) suspect that I was pushing harder than I should have, but as long as I slow down next time i'm sure it will be fine. Also need to replace HR strap & batteries I think as it keeps on giving odd/high readings.
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I certainly found my cadence increased in the effort to not heel strike a few years back now. Once use to it I found I never really went back to old habits and feels pretty natural.
Liking the change in weather today, a nice 10c. Should be the end of the hats/gloves and long sleeve base layers except during rain now.
Liking the change in weather today, a nice 10c. Should be the end of the hats/gloves and long sleeve base layers except during rain now.
I've been following a 13 week training plan for a Half Marathon to see if I'm any fitter now than when I ran just under 90 mins in the Big Half in March 2020. I ran that race with no real targeted training, just lots of easy runs (25-40km a week), so I thought I might be able to improve my time quite a bit. I also wasn't aiming to do sub 90mins in that race, I just happened to start next to the pacer for that time and thought I might as well try to stick with him as long as possible. My PR before that was 1:33:30.
My training culminated in a time trial last Saturday. It was very cold and windy (-4c) and there was some patches of ice around so not ideal conditions. Managed 1:29:24 so about 30 seconds faster than the race last year. The 5k splits were 20:45, 21:19, 21:04 and 21:24 so the pacing was ok. It felt hard but manageable, except the last 3km which was into a headwind and really an effort to keep going. The course was flatish (84m elev. gain, same as the Big Half) but there was a few switchbacks and sharp corners that broke up my rhythm.
All considered I was a bit disappointed not to see more of an improvement. I was running almost twice the weekly mileage than I was before the Big Half and was doing 2 targeted workouts a week. Perhaps I can just blame the conditions and the fact it was a time trial not a race. My heart rate was on average 7bpm slower this time around so perhaps you just find that little bit extra in a race. My cadence in the time trial was a bit slower too so I'll look to improve that going forward.
I'm just looking forward to some real races now, time trials are definitely not my cup of tea.
My training culminated in a time trial last Saturday. It was very cold and windy (-4c) and there was some patches of ice around so not ideal conditions. Managed 1:29:24 so about 30 seconds faster than the race last year. The 5k splits were 20:45, 21:19, 21:04 and 21:24 so the pacing was ok. It felt hard but manageable, except the last 3km which was into a headwind and really an effort to keep going. The course was flatish (84m elev. gain, same as the Big Half) but there was a few switchbacks and sharp corners that broke up my rhythm.
All considered I was a bit disappointed not to see more of an improvement. I was running almost twice the weekly mileage than I was before the Big Half and was doing 2 targeted workouts a week. Perhaps I can just blame the conditions and the fact it was a time trial not a race. My heart rate was on average 7bpm slower this time around so perhaps you just find that little bit extra in a race. My cadence in the time trial was a bit slower too so I'll look to improve that going forward.
I'm just looking forward to some real races now, time trials are definitely not my cup of tea.
Out of interest what was your easy pace leading up to you initial sub-90 time? Pretty impressive to do that on what sounds like relatively little 'proper' training.
I'd say given the conditions and the lack of it being a proper race, you shouldn't be too disappointed. Did you do any sort of taper before hand?
I'd like to go sub-90 and feel I've probably got it in me at some point, but my training for most of the last 12 months has been focused on building steady volume with easy runs after hardly running at all for the preceding 6 years.
Last year I average about 40km per week and this year I've started out pretty consistently hitting 50km per week. So was interested by similarities in your target times and training.
I got my Floatride Energy 3 today. They look so nice. 
They're a 9.5, a half size down for me. They fit fine but they're quite snug with only about half a centimetre toe space. I've marked a black arrow to show that. I've not run in them but the cushioning feels amazing compared to my cheap shoes. Size 10 is back in stock so I bought a pair of those today and will compare and then return one of the pairs for a refund.
They're a 9.5, a half size down for me. They fit fine but they're quite snug with only about half a centimetre toe space. I've marked a black arrow to show that. I've not run in them but the cushioning feels amazing compared to my cheap shoes. Size 10 is back in stock so I bought a pair of those today and will compare and then return one of the pairs for a refund.
Also, race performance is nlt based on 12-15weeks of training but a consistent training over 52 weeks, year after year.
Lots of people train hard for 3-4months leading tl a race and then cutback massively for 4-8months until their next race training cycle. Really, the few months before a race arr about peaking, getting those last few percent, the icing bon the cake. Your summer race performance dependd more on how you consistently trained through autumn and winter. The 3month spring training cycle was just to fine tune the previous 6 month bsse building.
You do need downtime and to step back from the very high volume and intensity of the specific training cycle, butyou are still working hard and consistently every day
Lots of people train hard for 3-4months leading tl a race and then cutback massively for 4-8months until their next race training cycle. Really, the few months before a race arr about peaking, getting those last few percent, the icing bon the cake. Your summer race performance dependd more on how you consistently trained through autumn and winter. The 3month spring training cycle was just to fine tune the previous 6 month bsse building.
You do need downtime and to step back from the very high volume and intensity of the specific training cycle, butyou are still working hard and consistently every day
It was about 5:30 /km and now it's more like 5:10 /km.
Yes. My peak week of 70km was 4 weeks before then tapering down week by week (57km, 50km, 43km) then 28km the week of the time trial (not including the half marathon distance). I was using Garmin Coach for the training plan. The fastest goal time you could enter was 1:32:00 but I just ran the workouts at the top end of the suggested pacing. I thought it was maybe too long of a taper for a half marathon, I would have probably only tapered for 2 weeks given the choice.
I averaged 46km per week last year and 30km per week the year before that. My 5k pb is currently 19mins and 10k is 40mins. If you're close to that then a sub 90 half should be doable.
Agreed. As alluded to above, I ran 2,400km last year. It was just the 13 week training plan was specific to a half marathon, before that it wasn't specifically targeted but I was still doing workouts, easy runs and longruns to generally improve running fitness.
That looks too small to me. Your feet will swell a bit when running and there's not much room to account for that so you'll probably end up with blisters. Hopefully the size 10 will be better. Glad you like the shoes, looking forward to your thoughts after the first run.
Yeah well I'd love to do it under 60 minutes like the prosGot to say, having restarted my half marathon training, I would be beyond delighted if somehow do it in 2 hours (if at all), nevermind 90 minutes
so it's all relative really. Amateur running is all just about beating your own personal limits and everyone is different. Just because my goal time is faster it doesn't make it any more of an achievement then yours will be when you manage under 2 hours. Best of luck with the training.
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Yep calling it now, it's officially to hot to run with a hat. Tempo run tonight and it was sweltering
Blimey, I have never run with a hat on! I wore gloves once and had to take them off within the 1st Km. Normally have to roll long sleeves up by 3Km
Yeah well I'd love to do it under 60 minutes like the pros
Agreed, i generally accept that i'm a slow runner, but it doesnt bother me, i just enjoy it. I think it would be quite annoying if i was always comparing myself to others.
Blimey, I have never run with a hat on! I wore gloves once and had to take them off within the 1st Km. Normally have to roll long sleeves up by 3Km
What can I say, I am a delicate little flower
Hate colds hands and the wind is bad for keeping the shine on my head, got to keep the reflectivity high.
Yep, exactly my thoughts. There's not enough space to account for swelling plus the snugness make my feet feel a bit too warm. I think the 10 will be just right. Don't when I'll run again, still got some pain on left leg and a bit of discomfort from somewhere inside the right leg or groin which I think is coming from the hip.