Running thread

chesterbells said:
An hour and a half?
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Just done a 10 mile run and feel fantastic. Normally i will average 8 mins 30 per mile and complete 10 mile in under an hour and half. After reading about slowing the pace down. I turned down the gas and just strolled at 10 mins 28 (1 Hour 45). I felt like I could have run all day, although is hard to be disciplined and keep the pace down. Do you reckon I've gone too slow by slowing down an extra 2 mins per mile? Anyway really enjoyed it!
 
Pezzer2 said:
Just done a 10 mile run and feel fantastic. Normally i will average 8 mins 30 per mile and complete 10 mile in under an hour and half. After reading about slowing the pace down. I turned down the gas and just strolled at 10 mins 28 (1 Hour 45). I felt like I could have run all day, although is hard to be disciplined and keep the pace down. Do you reckon I've gone too slow by slowing down an extra 2 mins per mile? Anyway really enjoyed it!
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Personally, no. I did a 14km/9 miler two days ago, similar to yourself, slowing down to 10.5km/hr pace (for a full on 5km id hope to be at 12km/hr plus). However, at the slower pace I felt in control, never in trouble, took in the scenery, had mental ‘space’ to think about things whilst I was out (in a good way) instead of just focusing on the pain!, and never really felt out of breath. I could’ve gone on too, though with it being on roads I had some soreness yesterday, despite a cold water bath!
Each to their own bud, but I’m gonna continue a regime of “fast” 5km and “slow” 10-15km runs.
 
chesterbells said:
Personally, no. I did a 14km/9 miler two days ago, similar to yourself, slowing down to 10.5km/hr pace (for a full on 5km id hope to be at 12km/hr plus). However, at the slower pace I felt in control, never in trouble, took in the scenery, had mental ‘space’ to think about things whilst I was out (in a good way) instead of just focusing on the pain!, and never really felt out of breath. I could’ve gone on too, though with it being on roads I had some soreness yesterday, despite a cold water bath!
Each to their own bud, but I’m gonna continue a regime of “fast” 5km and “slow” 10-15km runs.
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I’ve read a couple of books now about the benefits of low intensity running and putting in a day of High Intensity interval training . So I need to devise a new regime to incorporate my core workouts and strength training as well as the above . Hard getting the balance right.
Today’s run was really satisfying. Like you said I just enjoyed the scenery and it was great to have a clear head .
 
Pezzer2 said:
Just done a 10 mile run and feel fantastic. Normally i will average 8 mins 30 per mile and complete 10 mile in under an hour and half. After reading about slowing the pace down. I turned down the gas and just strolled at 10 mins 28 (1 Hour 45). I felt like I could have run all day, although is hard to be disciplined and keep the pace down. Do you reckon I've gone too slow by slowing down an extra 2 mins per mile? Anyway really enjoyed it!
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I would say no,you did not go too slow. But it really depends on what you are training for?

Long slow runs are normally an essential part of marathon training. I use to class anything over 2 hours as long and slow when I trained for marathons - the length of time spent running being just as important as the actual distance. I think muscle glycogen becomes exhausted over two hours and more fat is burned or carbs must be consumed to carry on running.

Generally and certainly personally I see little benefit in running for more than an hour. I run for enjoyment and health/fitness reasons these days and I am not training for an event as such. So I rarely do more than one hour running. By all means continue with your long runs for your own personal ambitions or enjoyment.
 
Tommy_Catons_Perm said:
I would say no,you did not go too slow. But it really depends on what you are training for?

Long slow runs are normally an essential part of marathon training. I use to class anything over 2 hours as long and slow when I trained for marathons - the length of time spent running being just as important as the actual distance. I think muscle glycogen becomes exhausted over two hours and more fat is burned or carbs must be consumed to carry on running.

Generally and certainly personally I see little benefit in running for more than an hour. I run for enjoyment and health/fitness reasons these days and I am not training for an event as such. So I rarely do more than one hour running. By all means continue with your long runs for your own personal ambitions or enjoyment.
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Agree with you on one hour, esp in terms of long term sustainability of it as the body ages.
 
Pezzer2 said:
Just done a 10 mile run and feel fantastic. Normally i will average 8 mins 30 per mile and complete 10 mile in under an hour and half. After reading about slowing the pace down. I turned down the gas and just strolled at 10 mins 28 (1 Hour 45). I felt like I could have run all day, although is hard to be disciplined and keep the pace down. Do you reckon I've gone too slow by slowing down an extra 2 mins per mile? Anyway really enjoyed it!
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No not really to my knowledge. Most of the stuff I have read on 80/20 training does not specify how ‘easy’ the training should be in the 80 zone as long as it stays in within the low intensity bracket.

When you get your garmin they will preset your heart rate zones (which you can alter yourself) and as a crude measure I try to keep my heart rate zone in zone 2 which equates to below 129bpm.

As an example yesterday I ran 14k and managed 54 mins in zone 2 and 22 mins in zone 3 (typically over the last 4Ks) averaging a heart rate of 127 for the duration of a run and with a maximum of 137. Thats adding numbers to the equation, how you feel yourself is a pretty good measure and your ability to hold a conversation etc.
 
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Bizarre to actually be proud of the slowest 5k I’ve run in the last 5 years, lol.

I’m carrying a couple of niggles, and really need a good few days off, but just can’t help but want to keep up running, every day. Consequently, I managed to slow down today even further than I managed the other week when doing a conversational pace, and came in at 29:17 today. Barely out of breath and only just broke a sweat. Thoroughly enjoyable and felt great for doing it.
 
Tommy_Catons_Perm said:
I would say no,you did not go too slow. But it really depends on what you are training for?

Long slow runs are normally an essential part of marathon training. I use to class anything over 2 hours as long and slow when I trained for marathons - the length of time spent running being just as important as the actual distance. I think muscle glycogen becomes exhausted over two hours and more fat is burned or carbs must be consumed to carry on running.

Generally and certainly personally I see little benefit in running for more than an hour. I run for enjoyment and health/fitness reasons these days and I am not training for an event as such. So I rarely do more than one hour running. By all means continue with your long runs for your own personal ambitions or enjoyment.
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I’m at a decent level of fitness and just want to maintain and maybe get the body fat percentage down a little. I do want to accomplish a marathon at some point but I just like challenging myself to a long run on a Sunday.
Normally I’ve been alternating my runs one day running about 4 or 5 miles then a full body work and so on then do a long run on a Sunday.
I’m looking at tweaking my regime now though. Probably do 3 runs a week (2 x 5 mile and a longer run in the Sunday) I’m introducing a HIIT on a Tuesday maybe trying out the Tabata.
Would you do all 3 runs at low intensity (If doing a HITT workout on one of the other days?)
 
Pezzer2 said:
I’m at a decent level of fitness and just want to maintain and maybe get the body fat percentage down a little. I do want to accomplish a marathon at some point but I just like challenging myself to a long run on a Sunday.
Normally I’ve been alternating my runs one day running about 4 or 5 miles then a full body work and so on then do a long run on a Sunday.
I’m looking at tweaking my regime now though. Probably do 3 runs a week (2 x 5 mile and a longer run in the Sunday) I’m introducing a HIIT on a Tuesday maybe trying out the Tabata.
Would you do all 3 runs at low intensity (If doing a HITT workout on one of the other days?)
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All sounds good to me. Yes, probably do the 3 runs at lower intensity.

I would advise regular running for at least a year before trying for a marathon. Do a half marathon first and plan the full for about six months later. The long runs now will give you a good feel for it.
 
Tommy_Catons_Perm said:
I'm 53 and my racing days are over. My aim is to run regularly for as many years as I can.
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Indeed pal.
Personally I’ve gone from football, to football/running, to running/cycling now, and I’m sure I’ll eventually move to all cycling, apart from a 5km Park run, which i’d like to keep going long term.
 
chesterbells said:
Indeed pal.
Personally I’ve gone from football, to football/running, to running/cycling now, and I’m sure I’ll eventually move to all cycling, apart from a 5km Park run, which i’d like to keep going long term.
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Similar to yourself, open age football to vets then to running at 48 and sacked the football, then decide to do a triathlon so started cycling and doing a little swimming, no progressed to aiming for an Ironman (should have done my first today incidentally) so intensified the training until bloody COVID interrupted. Still out cycling or running most days, sub 50 minute 10K this evening.
 
chesterbells said:
Indeed pal.
Personally I’ve gone from football, to football/running, to running/cycling now, and I’m sure I’ll eventually move to all cycling, apart from a 5km Park run, which i’d like to keep going long term.
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I think if you can accept a bit of top end of the rev counter going in terms of pace you can carry on indefinitely. My rowing 2k pace is what my 5k pace was 20 years ago - still enjoy it though, just not tearing up trees / winning pots.
 
inchy14 said:
Similar to yourself, open age football to vets then to running at 48 and sacked the football, then decide to do a triathlon so started cycling and doing a little swimming, no progressed to aiming for an Ironman (should have done my first today incidentally) so intensified the training until bloody COVID interrupted. Still out cycling or running most days, sub 50 minute 10K this evening.
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Fair play buddy. I find swimming a bit of a chore if I’m honest so I’ve never gone down that route, but good luck with your tri’s in future.
 
I'm having a continual 5k challenge with my 20 year old son who has recently started running a bit more seriously although I don't think he has run for a couple of weeks - distracted by girls.

Anyway, his personal best on our course was 23:17 which was faster than mine - UNTIL TODAY! I decided to hammer the 5K this morning and clocked 23:10, thus smashing him by 7 seconds. Furthermore, I entered my time into an age grading calculator for a 53 year old and got an age graded time of 19:55 ! Complete Victory!
 
Tommy_Catons_Perm said:
I'm having a continual 5k challenge with my 20 year old son who has recently started running a bit more seriously although I don't think he has run for a couple of weeks - distracted by girls.

Anyway, his personal best on our course was 23:17 which was faster than mine - UNTIL TODAY! I decided to hammer the 5K this morning and clocked 23:10, thus smashing him by 7 seconds. Furthermore, I entered my time into an age grading calculator for a 53 year old and got an age graded time of 19:55 ! Complete Victory!
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That's an incredible time for a 53 year old. Well in!
 
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Tommy_Catons_Perm said:
I'm having a continual 5k challenge with my 20 year old son who has recently started running a bit more seriously although I don't think he has run for a couple of weeks - distracted by girls.

Anyway, his personal best on our course was 23:17 which was faster than mine - UNTIL TODAY! I decided to hammer the 5K this morning and clocked 23:10, thus smashing him by 7 seconds. Furthermore, I entered my time into an age grading calculator for a 53 year old and got an age graded time of 19:55 ! Complete Victory!
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That time is an absolute fucking liberty at your age.

Are you on the PEDs?
 
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