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vsberlina
post Aug 29 2017, 02:09 AM
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QUOTE (nahmartin @ Aug 29 2017, 02:50 AM) *
Started in May, but I am no where near where I want to be, but I am putting in the miles and improving.

Estimated Best Efforts
1k 4:47
1 mile 8:05
5k 27:47
10k 58:01
Half-Marathon 2:15:34 (June 4th)

The 2h mark is a long way away at the moment and I only have 6 weeks left. I shall see what I can do on Saturday in Bedford.

When do you run? Sleep is very important for times. Get a good night's rest. 8 hours a night, several nights before the run.

Do you do laborious work during the day? Depleting your glycogen during the day won't be a help if you run at night.

6 weeks to go isn't much time. If you want to run half marathons long term, consider other workouts like yoga and weights.

Yoga helps build your core and stretch. The longer your stride, the more distance you cover with the same effort.

Weights also helps build muscle. The bigger the muscle, the less effort required (in % terms) for a stride.
It helps your sprinting, but also helps minimise fatigue over longer distances.

Finally, technique. Sounds funny, but some people can't run. laugh.gif
You see people running like Jerry Lewis, heels flicking out passed their knees.
Many also shuffle. You need to lift your heels up, lengthen the stride.
Make all leg muscles contribute, not just your quads.

Hard to believe marathon runners run 42km in 2 hrs 10 mins.
That's 3 mins a km, for 42kms, or 20kmph. blink.gif
I don't think I can keep that pace up for 400m.


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vsberlina
post Aug 29 2017, 02:10 AM
Post #22


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QUOTE (PTC @ Aug 29 2017, 08:14 AM) *
I have no idea what this thread is about.

I'm with VSB. If the goal isn't the fridge, I ain't running anywhere.

Good luck, and keep posting your progress. thumbsup.gif

You're all alone with the fridge. I'm more a cupboard guy. laugh.gif


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Ice66
post Aug 29 2017, 03:27 AM
Post #23


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QUOTE (BRFC @ Aug 28 2017, 04:07 PM) *
Oh, and the below 21 was about 3 years ago too. I'm now happy to finish under the 23 min mark.

whoa, that's quick. i think i'm around 25 mins. hard to go under that for me. i'm more of a 10-15k runner.

QUOTE (nahmartin @ Aug 28 2017, 09:55 PM) *
Garmin and Strava for me

i'm on both Garmin and NRC (ice6006).
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Ice66
post Aug 29 2017, 03:38 AM
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QUOTE (nahmartin @ Aug 28 2017, 04:50 PM) *
The 2h mark is a long way away at the moment and I only have 6 weeks left. I shall see what I can do on Saturday in Bedford.

all you gotta remember is sleep well, eat right and keep training. i'm assuming you've got a garmin watch to monitor your HR? you should be targeting your HR to be going at around 70-80% of your HR reserve (HRR). HRR = is your max HR minus your resting HR. To work out your target HR, just add your resting HR to your 75% * HRR. For me that would be around 160.

This post has been edited by Ice66: Aug 29 2017, 03:38 AM
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nahmartin
post Aug 29 2017, 07:40 AM
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QUOTE (Ice66 @ Aug 29 2017, 04:38 AM) *
all you gotta remember is sleep well, eat right and keep training. i'm assuming you've got a garmin watch to monitor your HR? you should be targeting your HR to be going at around 70-80% of your HR reserve (HRR). HRR = is your max HR minus your resting HR. To work out your target HR, just add your resting HR to your 75% * HRR. For me that would be around 160.


The HR point is where I had been failing in the past. I would always push myself to the limit and run at a pace where I am consistently near 100% (~185). I have brought this down recently to about 170 on average, but that is still a little high. The less said about my max the better laugh.gif

I should be able to do under 2:10 Saturday. which gives me 5 weeks to get more used to doing longer runs and try to break 2h


--------------------
FANTRAX: 608.5 ()
DDG ()
Alonso (), Wan-Bissaka (), Holebas (), Thedoor (), Sanchez (), Zabaleta ()
Shaqiri (), Cairney (), Billing (), Brooks ()
Vardy (), AgŁero (), Morata (), Hoilett ()

FPL: 514 (33)
Ederson (6)
Robertson (8), Wan-Bissaka (1), Bennett (0)
Moura (3), Hazard (1), Maddison (), Richarlison (3)
AgŁero (6), Aubameyang © (), Mitrovic (5)
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nahmartin
post Aug 29 2017, 08:07 AM
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QUOTE (vsberlina @ Aug 29 2017, 03:09 AM) *
When do you run? Sleep is very important for times. Get a good night's rest. 8 hours a night, several nights before the run.

Do you do laborious work during the day? Depleting your glycogen during the day won't be a help if you run at night.

6 weeks to go isn't much time. If you want to run half marathons long term, consider other workouts like yoga and weights.

Yoga helps build your core and stretch. The longer your stride, the more distance you cover with the same effort.

Weights also helps build muscle. The bigger the muscle, the less effort required (in % terms) for a stride.
It helps your sprinting, but also helps minimise fatigue over longer distances.

Finally, technique. Sounds funny, but some people can't run. laugh.gif
You see people running like Jerry Lewis, heels flicking out passed their knees.
Many also shuffle. You need to lift your heels up, lengthen the stride.
Make all leg muscles contribute, not just your quads.

Hard to believe marathon runners run 42km in 2 hrs 10 mins.
That's 3 mins a km, for 42kms, or 20kmph. blink.gif
I don't think I can keep that pace up for 400m.



Makes sense I'll look into doing other things to strengthen my legs. I run at night after a long day at work, but this is only mentally draining. I'd like to run early in the morning but I also like my sleep

Technique needs some work, but I don't think I am too far away. Most of my work goes into getting used to aerobic exercise as I live such a sedentary lifestyle



--------------------
FANTRAX: 608.5 ()
DDG ()
Alonso (), Wan-Bissaka (), Holebas (), Thedoor (), Sanchez (), Zabaleta ()
Shaqiri (), Cairney (), Billing (), Brooks ()
Vardy (), AgŁero (), Morata (), Hoilett ()

FPL: 514 (33)
Ederson (6)
Robertson (8), Wan-Bissaka (1), Bennett (0)
Moura (3), Hazard (1), Maddison (), Richarlison (3)
AgŁero (6), Aubameyang © (), Mitrovic (5)
Whiteman (0), Pereira (), Billing (2), Shaw (1)

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Ice66
post Aug 29 2017, 08:24 AM
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QUOTE (nahmartin @ Aug 29 2017, 07:40 AM) *
The HR point is where I had been failing in the past. I would always push myself to the limit and run at a pace where I am consistently near 100% (~185). I have brought this down recently to about 170 on average, but that is still a little high. The less said about my max the better laugh.gif

don't worry about it. i'm always above 170 when i go out for a run and i always push myself pretty hard. by the looks of it, you run almost on a daily basis, so just make sure every now and then you do a 15k or a 18k so that you get used to that distance of about 21k.
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nahmartin
post Aug 29 2017, 08:32 AM
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QUOTE (Ice66 @ Aug 29 2017, 09:24 AM) *
don't worry about it. i'm always above 170 when i go out for a run and i always push myself pretty hard. by the looks of it, you run almost on a daily basis, so just make sure every now and then you do a 15k or a 18k so that you get used to that distance of about 21k.


I was on holiday last week so had a bit more time on my hands. Trying to run 3-4 times a week with one long run at the moment. need to take it easy this week as I did a half last Wednesday and doing half on Saturday.

We shall see how long this lasts once it gets cold at night. Winter is coming

This post has been edited by nahmartin: Aug 29 2017, 08:32 AM


--------------------
FANTRAX: 608.5 ()
DDG ()
Alonso (), Wan-Bissaka (), Holebas (), Thedoor (), Sanchez (), Zabaleta ()
Shaqiri (), Cairney (), Billing (), Brooks ()
Vardy (), AgŁero (), Morata (), Hoilett ()

FPL: 514 (33)
Ederson (6)
Robertson (8), Wan-Bissaka (1), Bennett (0)
Moura (3), Hazard (1), Maddison (), Richarlison (3)
AgŁero (6), Aubameyang © (), Mitrovic (5)
Whiteman (0), Pereira (), Billing (2), Shaw (1)

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Ice66
post Aug 29 2017, 08:34 AM
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QUOTE (nahmartin @ Aug 29 2017, 08:32 AM) *
I was on holiday last week so had a bit more time on my hands. Trying to run 3-4 times a week with one long run at the moment. need to take it easy this week as I did a half last Wednesday and doing half on Saturday.

We shall see how long this lasts once it gets cold at night. Winter is coming

whoa, you're doing 2 half marathons in 10 days? that's pretty hardcore. take it easy.
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nahmartin
post Aug 29 2017, 08:40 AM
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QUOTE (Ice66 @ Aug 29 2017, 09:34 AM) *
whoa, you're doing 2 half marathons in 10 days? that's pretty hardcore. take it easy.


laugh.gif it was not planned. A friend had signed up months ago but hurt his back at the weekend so I took his place.

It will be good test of where I am, as the one I did last week had a lot of picture taking breaks and hills. I don't see hills living in the flattest place in the UK

This post has been edited by nahmartin: Aug 29 2017, 08:53 AM


--------------------
FANTRAX: 608.5 ()
DDG ()
Alonso (), Wan-Bissaka (), Holebas (), Thedoor (), Sanchez (), Zabaleta ()
Shaqiri (), Cairney (), Billing (), Brooks ()
Vardy (), AgŁero (), Morata (), Hoilett ()

FPL: 514 (33)
Ederson (6)
Robertson (8), Wan-Bissaka (1), Bennett (0)
Moura (3), Hazard (1), Maddison (), Richarlison (3)
AgŁero (6), Aubameyang © (), Mitrovic (5)
Whiteman (0), Pereira (), Billing (2), Shaw (1)

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vsberlina
post Aug 29 2017, 01:18 PM
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QUOTE (Ice66 @ Aug 29 2017, 01:38 PM) *
all you gotta remember is sleep well, eat right and keep training. i'm assuming you've got a garmin watch to monitor your HR? you should be targeting your HR to be going at around 70-80% of your HR reserve (HRR). HRR = is your max HR minus your resting HR. To work out your target HR, just add your resting HR to your 75% * HRR. For me that would be around 160.

One thing I've noticed with age is that my aerobic capacity is still around the 160bpm.
I've lost heaps off my maximum rate though. It's now around 220 minus my age = 175bpm. sad.gif
At 28, I could still get it to 210bpm and at 35 to around 195bpm. Lost it very quickly after 35.

When I'm 60, my aerobic rate will be equal to my maximum rate. I'll literally be giving it 100%. laugh.gif


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vsberlina
post Aug 29 2017, 01:23 PM
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QUOTE (nahmartin @ Aug 29 2017, 06:07 PM) *
Makes sense I'll look into doing other things to strengthen my legs. I run at night after a long day at work, but this is only mentally draining. I'd like to run early in the morning but I also like my sleep

Technique needs some work, but I don't think I am too far away. Most of my work goes into getting used to aerobic exercise as I live such a sedentary lifestyle

Oh yeah, food. Stay away from sugar before a run. Don't want to spike your insulin.
Some slow release carbs about 3-4 hours before hand if you're running in the afternoon or evening.

If you're running in the morning, a half bowl of cereal and a coffee do well to wake me up and energise me.

A nice, big crap to empty the bowels before a run also do wonders for you mentally (and probably physically). laugh.gif

Abstain from sex for a couple of days too. Extra testosterone does wonders for your energy levels.


--------------------
Love EPL Fantasy Football? Try these.

The official Fantasy Premier League 2017/18 games.
The Real Dream Team
FOXSports EPL Fantasy Football
Fantasysportnet
Goaldenboot Pick 8 players who you think will score this week.
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vsberlina
post Aug 29 2017, 01:37 PM
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QUOTE (nahmartin @ Aug 29 2017, 06:32 PM) *
I was on holiday last week so had a bit more time on my hands. Trying to run 3-4 times a week with one long run at the moment. need to take it easy this week as I did a half last Wednesday and doing half on Saturday.

We shall see how long this lasts once it gets cold at night. Winter is coming

Winter is almost over here. smile.gif

We had a good Winter, relatively speaking, but it doesn't do much to motivate you to run.
I find Spring and Autumn are awesome to run in. Around 16-18 degrees. Not too cold, and not too hot.

Went jogging in Thailand almost every day for two weeks, back in March.
Was cool (around 28) but very humid. Struggled at the beginning, but then I felt my times were getting better.
Came back to Melbourne and knocked off 1 min 30 secs off my times.

Shocking the body every now and again can help break through any barriers you might come across.
Look for some hilly routes where you're jogging.
Maybe jog along some sand if you're near the beach.
Change your jogging times to coincide with more hotter parts of the day.
Maybe wear more clothes to overheat your body if you can't.
A vest with pockets to put some weights (or a backpack).
Try simulate tougher conditions than what you'd encounter.
Your body will adapt quicker and 20kms will then seem like a walk.


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nahmartin
post Aug 29 2017, 02:22 PM
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QUOTE (vsberlina @ Aug 29 2017, 02:37 PM) *
Winter is almost over here. smile.gif

We had a good Winter, relatively speaking, but it doesn't do much to motivate you to run.
I find Spring and Autumn are awesome to run in. Around 16-18 degrees. Not too cold, and not too hot.

Went jogging in Thailand almost every day for two weeks, back in March.
Was cool (around 28) but very humid. Struggled at the beginning, but then I felt my times were getting better.
Came back to Melbourne and knocked off 1 min 30 secs off my times.

Shocking the body every now and again can help break through any barriers you might come across.
Look for some hilly routes where you're jogging.
Maybe jog along some sand if you're near the beach.
Change your jogging times to coincide with more hotter parts of the day.
Maybe wear more clothes to overheat your body if you can't.
A vest with pockets to put some weights (or a backpack).
Try simulate tougher conditions than what you'd encounter.
Your body will adapt quicker and 20kms will then seem like a walk.



Good advice,

I am good with pushing myself at the beginning, but not good at mixing it up enough so will start losing the benefit of doing the exercise.

Did some hillier runs last week so hoping things will be a little easier on the flat. I avoided running on the sand I was quickly distracted by beer

I think I will leave the weighted vests etc for now. I am very good at buying all the gear and giving up quickly. If I am still going strong in another 6 months but hitting a rut I should think about it as a performance boosting purchase




--------------------
FANTRAX: 608.5 ()
DDG ()
Alonso (), Wan-Bissaka (), Holebas (), Thedoor (), Sanchez (), Zabaleta ()
Shaqiri (), Cairney (), Billing (), Brooks ()
Vardy (), AgŁero (), Morata (), Hoilett ()

FPL: 514 (33)
Ederson (6)
Robertson (8), Wan-Bissaka (1), Bennett (0)
Moura (3), Hazard (1), Maddison (), Richarlison (3)
AgŁero (6), Aubameyang © (), Mitrovic (5)
Whiteman (0), Pereira (), Billing (2), Shaw (1)

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nahmartin
post Aug 29 2017, 02:23 PM
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QUOTE (vsberlina @ Aug 29 2017, 02:23 PM) *
Oh yeah, food. Stay away from sugar before a run. Don't want to spike your insulin.
Some slow release carbs about 3-4 hours before hand if you're running in the afternoon or evening.

If you're running in the morning, a half bowl of cereal and a coffee do well to wake me up and energise me.

A nice, big crap to empty the bowels before a run also do wonders for you mentally (and probably physically). laugh.gif

Abstain from sex for a couple of days too. Extra testosterone does wonders for your energy levels.


thumbsup.gif Got to be up with enough time to get the tactical crap out... that is something learnt from my last half wink.gif


--------------------
FANTRAX: 608.5 ()
DDG ()
Alonso (), Wan-Bissaka (), Holebas (), Thedoor (), Sanchez (), Zabaleta ()
Shaqiri (), Cairney (), Billing (), Brooks ()
Vardy (), AgŁero (), Morata (), Hoilett ()

FPL: 514 (33)
Ederson (6)
Robertson (8), Wan-Bissaka (1), Bennett (0)
Moura (3), Hazard (1), Maddison (), Richarlison (3)
AgŁero (6), Aubameyang © (), Mitrovic (5)
Whiteman (0), Pereira (), Billing (2), Shaw (1)

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Ice66
post Aug 29 2017, 03:58 PM
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QUOTE (vsberlina @ Aug 29 2017, 01:18 PM) *
One thing I've noticed with age is that my aerobic capacity is still around the 160bpm.
I've lost heaps off my maximum rate though. It's now around 220 minus my age = 175bpm. sad.gif
At 28, I could still get it to 210bpm and at 35 to around 195bpm. Lost it very quickly after 35.

When I'm 60, my aerobic rate will be equal to my maximum rate. I'll literally be giving it 100%. laugh.gif

i think my max is around 190-ish, but i try not to over do it, cuz it's not so much about the max but more about which level you can sustain your run at. if you can keep it at around 170-ish or even 180s for as long as 10k, then you're doing pretty well, especially if you're in your mid 30s. i'm past that, so i try to make sure that i'm at around mid 170s constantly for my 10k runs or slightly higher if i'm doing a 5k.

but i think you're right in terms of the max. i used to be able to do 200s no problem, but once you enter mid 30s, the max drops down drastically.

This post has been edited by Ice66: Aug 29 2017, 03:58 PM
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PTC
post Aug 29 2017, 11:56 PM
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QUOTE (nahmartin @ Aug 29 2017, 10:23 AM) *
thumbsup.gif Got to be up with enough time to get the tactical crap out... that is something learnt from my last half wink.gif

Get kids and a dog.

You'll be waking up early in no time.
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Ice66
post Sep 1 2017, 05:10 PM
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Went out for a 5k run today under the scorching sun (33C) with a time of 27 mins. pretty crappy and hope to improve on it. i dunno how brfc manages 21 mins. will aim for that 25 mins hopefully in the next week or so.
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nahmartin
post Sep 1 2017, 05:33 PM
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QUOTE (Ice66 @ Sep 1 2017, 06:10 PM) *
Went out for a 5k run today under the scorching sun (33C) with a time of 27 mins. pretty crappy and hope to improve on it. i dunno how brfc manages 21 mins. will aim for that 25 mins hopefully in the next week or so.


Good job in the heat

Don't think I would ever get to BRFC's level


--------------------
FANTRAX: 608.5 ()
DDG ()
Alonso (), Wan-Bissaka (), Holebas (), Thedoor (), Sanchez (), Zabaleta ()
Shaqiri (), Cairney (), Billing (), Brooks ()
Vardy (), AgŁero (), Morata (), Hoilett ()

FPL: 514 (33)
Ederson (6)
Robertson (8), Wan-Bissaka (1), Bennett (0)
Moura (3), Hazard (1), Maddison (), Richarlison (3)
AgŁero (6), Aubameyang © (), Mitrovic (5)
Whiteman (0), Pereira (), Billing (2), Shaw (1)

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nahmartin
post Sep 2 2017, 03:09 PM
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Made it thumbsup.gif

not sure on time and my watch said 21.02 distance which is a little frustrating

laugh.gif 2:00:04 on my watch


--------------------
FANTRAX: 608.5 ()
DDG ()
Alonso (), Wan-Bissaka (), Holebas (), Thedoor (), Sanchez (), Zabaleta ()
Shaqiri (), Cairney (), Billing (), Brooks ()
Vardy (), AgŁero (), Morata (), Hoilett ()

FPL: 514 (33)
Ederson (6)
Robertson (8), Wan-Bissaka (1), Bennett (0)
Moura (3), Hazard (1), Maddison (), Richarlison (3)
AgŁero (6), Aubameyang © (), Mitrovic (5)
Whiteman (0), Pereira (), Billing (2), Shaw (1)

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