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+--- Thread: Sub 50 for 50 year old beginner ! (/Thread-Sub-50-for-50-year-old-beginner)
Sub 50 for 50 year old beginner ! - Bentom - 10-10-2013
Hello The Ed,
Did my 3 x 2k this morning, as follows;
Time Pace HR HR after 2mins
1. 9:04 4:34 180 141
2. 9:29 4:42 179 144
3. 9:46 4:51 183 140
As you can see I'm not yet good at judging pace but I'm sure it will come with experience. I'm definately carrying a few extra pounds after an indulgent couple of days away last weekend! - but I'll get rid of it soon. In terms of effort - about 4 out of 5 - I could have run more but only at a shuffle pace.
So I plan a rest tomorrow then a "time-on-feet" run on Saturday - about 75 mins at 150bpm ? unless you advise otherwise.
Feeling good!
Thank you
Sub 50 for 50 year old beginner ! - TheEd - 10-10-2013
good to have you going through the process
you will get better at the pace judgement especially as your times improve, sometimes takes a while to adjust
up to 150 bpm .. that should be fine
maybe have the pulse hover around 140 the first 60 minutes, if you unsure how you shall go on the run
enjoy
TheEd
Sub 50 for 50 year old beginner ! - Bentom - 12-10-2013
Hello TheEd,
Did my "time on feet" this morning. I ran for 76 minutes in total. I managed to keep my average pulse to about 145 average. I basically watched it very closely and whenever it touched 150 /153bpm I walked for 10 - 15 seconds until it dropped to 138 - 140 - this happened 7 or 8 times times. On my route there is a long 4km which was flat to slow decline and I happily kept my pulse at 140 to 145 during this stretch. My GPS didn't get a signal maybe due to the rain / thick cloud but I mapped my route when I got home and I covered close to 9.2 km in 76mins.
An extremely easy run- in terms of effort, almost like a Sunday morning stroll to the newsagents ! I felt as if I could have done the whole thing again and now feeling very relaxed afterwards.
So should I take 2 days rest and then the 5x1k, R60-90,4:45 to 4:50 ??
or should I do a 30 mins easy tomorrow, Sunday? HR below 150?
Please don't worry if you don't see this post,I will see how I feel tomorrow and decide.
PS. 5 weeks today until my first 10k race !
Sub 50 for 50 year old beginner ! - Bentom - 15-10-2013
Hello TheEd,
I just did a 20 min medium effort run on Sunday (whilst waiting for my son's football match to start) I had no heart monitor or gps etc so no data.
Today, Tuesday, I did the 5x1k R90 aiming for 4:45 - 4:50.
here's what happened !
. TIME - HR - HR after 90s.
1. 4:23 - 175 - 145
2. 4:33 - 178 - 140
3. 4:23 - 179 - 142
4. 4:25 - 185 - 147
5. 4:24 - 185 - 150
Made an effort after lap 1 to slow down but I still have not a clue how to judge pace. I use a phone app but its hard to read whilst running. I plan to treat myself to a GPS watch that clearly shows pace - any recs?
So I'll rest tomorrow (Wed)
Then 30min easy on Thurs ??
With about 32 days till my first 10k I'm a little unclear how to follow the sub-50 program as I won't really have time to repeat such a long cycle with the added rest days. Shall I continue to rest after each session? And you mentioned possibly doing part of the sub-45. Hope to hear your thoughts on the 5x1k times and the program going forward. Really enjoying it!
Thank you
Sub 50 for 50 year old beginner ! - TheEd - 15-10-2013
Hi Bentom
try to measure out your 1k route so that you can use it for your sessions, then select a marker, such as a bin or a tree etc .. have a few markers along the route so you are able to assess what time you getting to the markers in associated to time
slowly but surely you will get the hang of things
the fact that you on a routine will provide results and then as you become more consistent you should move to a new level
we will juggle the weeks around a little when it comes closer to your race / event
you coming along nicely
on the program you should be having a paced run this Saturday, any thoughts, ideas?
over to you
TheEd
ps.. as for a GPS watch, I am leaning towards Garmin currently, hope to get to do a review as well in the future
Sub 50 for 50 year old beginner ! - Bentom - 15-10-2013
Hi Ed,
Yes, will do a 5k paced on Saturday. I think I'll aim for 5 mins/km.
There is a park run very near to me every Saturday which I'd like to run for the experience as I have never run with a group before.
If I do the park run I imagine I might get caught up with the event and not be able to stick to a pace though !! (not that I can anyway!)
What do you think?
Sub 50 for 50 year old beginner ! - TheEd - 16-10-2013
Do the ParkRun, it should be a great experience
hold back the first 2km so that you don't experience crash and burn
remember the pace of your 2k sessions and adhere to relaxing at pace for as long as you can
enjoy
TheEd
Sub 50 for 50 year old beginner ! - Bentom - 19-10-2013
Good morning Ed,
Update:
On Thursday I did a 30 min easy run. I did my usual 5k route -mixed road / trail and a long hill at 4km as follows;
1. 6:08
2. 5:40
3. 5:48
4. 5:36 (long hill)
5. 5:36
The last 2k usually gets me but it didn't this time? - maybe due to the relaxed start? so got faster each km.
Sorry,no heart rate data. I have been given a Forerunner 305 by a friend but my heart monitor is not compatible - I have ordered one which I should have in a few days.
Today, Saturday I did the parkrun - wow! I loved it! Met a few people I know who I didn't know were runners - lots of friendly people and a great atmosphere. It's a flattish run with a few inclines / declines. few muddy bits but mainly tarmac paths. Wet leaves on the path meant having to be very careful on some sharp bends and lost a few seconds at the start.
1. 4:31
2. 4:44
3. 4:51
4. 5:19
5. 5:22
Time = 24:47 according to my app. I will have the official time in a few days. This is my personal best for 5K previous being 25:12.
There was a volunteer pacemaker running at 24 mins - I though I should keep him in my sights but he seemed to go out fast - lesson learnt. My time got slower each K whereas on Thursday (above) it was the complete opposite !
So, what have I learnt? I need to focus on a pace of 4:40 - 4:50 and try to keep that pace for longer (aerobic fitness). And secondly, my goal of a 48min 10K in 4weeks time may not be realistic just yet as I need to be doing sub 23min 5k.
I was a sprinter in my early teens and ran 100m at county level but distance was never my thing. But I know I can improve that with consistent training.
So a new personal best and a great experience today so I'm very happy.
Thank you for your continued guidance
Sub 50 for 50 year old beginner ! - Bentom - 19-10-2013
Just seen that parkrun have already put the results up, my app was being kind to me, actual time was 17 seconds slower at 25:04. Still, it's my best so far.
Sub 50 for 50 year old beginner ! - TheEd - 20-10-2013
great to read you had a great time, things can only get better
as this was the paced run, what have you got planned for next weekend as a race day?
TheEd