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nahmartin
Anyone doing the Bedford or Peterborough half marathons?
vsberlina
QUOTE (nahmartin @ Aug 29 2017, 12:10 AM) *
Anyone doing the Bedford or Peterborough half marathons?

laugh.gif

How far is it to the fridge and back? Is that 20km?
BRFC
QUOTE (nahmartin @ Aug 28 2017, 04:10 PM) *
Anyone doing the Bedford or Peterborough half marathons?

Oh my. You do marathons? I'm impressed. A 5K run is far enough for me. I was a sprinter in a previous lifetime, so I'm just too delicate for that sort of gruelling stuff smile.gif
nahmartin
QUOTE (BRFC @ Aug 28 2017, 03:37 PM) *
Oh my. You do marathons? I'm impressed. A 5K run is far enough for me. I was a sprinter in a previous lifetime, so I'm just too delicate for that sort of gruelling stuff smile.gif


Just working my way up to one. Once I am done I am going back to VSBs type of exercise

Done one half on a whim earlier this year and just about made it. now trying to beat the 2h mark in Peterborough
vsberlina
QUOTE (nahmartin @ Aug 29 2017, 12:39 AM) *
Just working my way up to one. Once I am done I am going back to VSBs type of exercise

Done one half on a whim earlier this year and just about made it. now trying to beat the 2h mark in Peterborough

I take it you're not in your 40s yet?
BRFC
QUOTE (vsberlina @ Aug 28 2017, 05:00 PM) *
I take it you're not in your 40s yet?

Those distances are more mentally than physically challenging I've been told. Even if you're in your forties you could do it I'd say.
nahmartin
QUOTE (BRFC @ Aug 28 2017, 04:06 PM) *
Those distances are more mentally than physically challenging I've been told. Even if you're in your forties you could do it I'd say.


agree.gif 32 btw

there will be plenty of 40/50+ yr old runners finishing before and looking like they have had a stroll while I am collapsing on the line

Just like park run each week... There is an ~82 year old who can finish in about 28 minutes... it took me a long time to finish ahead of her.

Although when I did
https://www.youtube.com/watch?v=jH7M5elnU8A
BRFC
QUOTE (nahmartin @ Aug 28 2017, 05:11 PM) *
agree.gif 32 btw

there will be plenty of 40/50+ yr old runners finishing before and looking like they have had a stroll while I am collapsing on the line

Just like park run each week... There is an ~82 year old who can finish in about 28 minutes... it took me a long time to finish ahead of her.

Although when I did
https://www.youtube.com/watch?v=jH7M5elnU8A

laugh.gif I can totally see some 32 yr old bloke scaring an old lady like that silly. I hate being overtaken when I run. I'm way too competitive for this kind of thing.
Ice66
QUOTE (nahmartin @ Aug 28 2017, 02:39 PM) *
Done one half on a whim earlier this year and just about made it. now trying to beat the 2h mark in Peterborough

what's your time for half mara? i used to be able to do it at around 2h mark. now, i'm not even sure i can finish it. biggrin.gif

earlier this year, i tried a 10k with 50 mins. i'm probably better for longer distances.

brfc, i also dislike to get overtaken when i run in the park, but sometimes you gotta remember some ppl just run 2-3k and then they go home and relax. if you're there running longer distances, there's no need to get too hung up with ppl overtaking you, cuz you're doing a much longer distance, relatively speaking. smile.gif
BRFC
QUOTE (Ice66 @ Aug 28 2017, 05:42 PM) *
what's your time for half mara? i used to be able to do it at around 2h mark. now, i'm not even sure i can finish it. biggrin.gif

earlier this year, i tried a 10k with 50 mins. i'm probably better for longer distances.

brfc, i also dislike to get overtaken when i run in the park, but sometimes you gotta remember some ppl just run 2-3k and then they go home and relax. if you're there running longer distances, there's no need to get too hung up with ppl overtaking you, cuz you're doing a much longer distance, relatively speaking. smile.gif

I know. I don't care. I die.

Needless to say I choose to run in unpopular areas.
Ice66
QUOTE (BRFC @ Aug 28 2017, 03:45 PM) *
Needless to say I choose to run in unpopular areas.

dude, what's your time for 5k?
BRFC
QUOTE (Ice66 @ Aug 28 2017, 06:01 PM) *
dude, what's your time for 5k?

A little below 21 secret.gif Like I said, I'm not that good on longer distances like the 5K. Musch prefer my interval training in the woods nearby smile.gif

Oh, and the below 21 was about 3 years ago too. I'm now happy to finish under the 23 min mark.
nahmartin
QUOTE (Ice66 @ Aug 28 2017, 04:42 PM) *
what's your time for half mara? i used to be able to do it at around 2h mark. now, i'm not even sure i can finish it. biggrin.gif

earlier this year, i tried a 10k with 50 mins. i'm probably better for longer distances.

brfc, i also dislike to get overtaken when i run in the park, but sometimes you gotta remember some ppl just run 2-3k and then they go home and relax. if you're there running longer distances, there's no need to get too hung up with ppl overtaking you, cuz you're doing a much longer distance, relatively speaking. smile.gif


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.
nahmartin
QUOTE (BRFC @ Aug 28 2017, 05:07 PM) *
A little below 21 secret.gif Like I said, I'm not that good on longer distances like the 5K. Musch prefer my interval training in the woods nearby smile.gif

Oh, and the below 21 was about 3 years ago too. I'm now happy to finish under the 23 min mark.


I have a long way to go to catch this
BRFC
QUOTE (nahmartin @ Aug 28 2017, 06:51 PM) *
I have a long way to go to catch this

You use NRC? We could hook up there. Beats Tinder. So I'm told of course.
nahmartin
QUOTE (BRFC @ Aug 28 2017, 06:37 PM) *
You use NRC? We could hook up there. Beats Tinder. So I'm told of course.


More of a Grinder man... Thought I would get it in before PTC does.

Garmin and Strava for me
PTC
QUOTE (nahmartin @ Aug 28 2017, 05:55 PM) *
More of a Grinder man... Thought I would get it in before PTC does.

Garmin and Strava for me

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
vsberlina
QUOTE (BRFC @ Aug 29 2017, 01:06 AM) *
Those distances are more mentally than physically challenging I've been told. Even if you're in your forties you could do it I'd say.

True. I don't run often but can still do 10kms in a fair time.
I'm sure with some training, I could do 20km. Won't be breaking records though.
vsberlina
QUOTE (nahmartin @ Aug 29 2017, 01:11 AM) *
agree.gif 32 btw

there will be plenty of 40/50+ yr old runners finishing before and looking like they have had a stroll while I am collapsing on the line

Just like park run each week... There is an ~82 year old who can finish in about 28 minutes... it took me a long time to finish ahead of her.

Although when I did
https://www.youtube.com/watch?v=jH7M5elnU8A

laugh.gif

If you didn't put it in her face, you're not a competitor.

I wish I was 32. sad.gif
Everything's good until 35. You can still run circles around 18 year olds.
Then by 39, it's all gone, Pete Tong. crying.gif
vsberlina
QUOTE (BRFC @ Aug 29 2017, 01:17 AM) *
laugh.gif I can totally see some 32 yr old bloke scaring an old lady like that silly. I hate being overtaken when I run. I'm way too competitive for this kind of thing.

laugh.gif I was the same. Never got overtaken by anyone other than the professional footballers whose home ground is within the park I jog around. Now everyone overtakes me. Though I don't mind if it's one of the girls from Melbourne University. Gives me incentive to speed up a bit. spiteful.gif
I'm old, not dead. You never get sick of looking at a young, fit, female bum. laugh.gif
vsberlina
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.
vsberlina
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
Ice66
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).
Ice66
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.
nahmartin
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
nahmartin
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

Ice66
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.
nahmartin
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
Ice66
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.
nahmartin
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
vsberlina
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
vsberlina
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.
vsberlina
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.
nahmartin
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


nahmartin
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
Ice66
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.
PTC
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.
Ice66
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.
nahmartin
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
nahmartin
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
PTC
QUOTE (nahmartin @ Sep 2 2017, 11:09 AM) *
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

Well done. thumbsup.gif
nahmartin
QUOTE (PTC @ Sep 2 2017, 04:32 PM) *
Well done. thumbsup.gif


Thanks I am now sitting for two days ordering all meals in biggrin.gif
BRFC
QUOTE (nahmartin @ Sep 2 2017, 05:09 PM) *
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

Very impressive agree.gif Well done. Great pb to beat next time around.
BRFC
QUOTE (Ice66 @ Sep 1 2017, 07:10 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.

33? ohmy.gif That's a huge game changer. Always moderate temps here and plenty of oxygene. And like I said atm I'm happy to beat the 23 min on the 5k. You'll be there sooner than you think smile.gif
PTC
QUOTE (nahmartin @ Sep 2 2017, 11:35 AM) *
Thanks I am now sitting for two days ordering all meals in biggrin.gif

I guess you deserve a little rest. biggrin.gif
vsberlina
QUOTE (Ice66 @ Sep 2 2017, 03:10 AM) *
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.

Heat and humidity making a massive difference to times. Massive. My best times are in Autumn or Spring, when temperatures are around 20 degrees.
vsberlina
QUOTE (nahmartin @ Sep 3 2017, 01:09 AM) *
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

Running for 2 hrs without chasing a ball requires great mental fortitude. Great effort.

So did you weigh yourself before and after to see how much weight you lost?
nahmartin
QUOTE (BRFC @ Sep 2 2017, 04:41 PM) *
Very impressive agree.gif Well done. Great pb to beat next time around.


thumbsup.gif thank you.

have to get 1.xx in October
nahmartin
QUOTE (vsberlina @ Sep 3 2017, 09:14 AM) *
Running for 2 hrs without chasing a ball requires great mental fortitude. Great effort.

So did you weigh yourself before and after to see how much weight you lost?


Thanks, I'm not sure if i will step up to the marathon yet, I was dying at the end.


laugh.gif I don't have scales or anything like that... I went to the pub
Netley Lucas
Well done nm, might start walking again, you've encouraged me biggrin.gif Anybody else walk? 10 miles in under 3 hours is a decent rate and doesn't take long to 'build-up fitness' or any gear, just trainers laugh.gif
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