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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 - 20-10-2013
Planning a rest today and Monday then;
Tuesday: 30 mins easy - heart rate below 150?
Thursday: 30 mins easy - heart rate 145?
(Talking of heart rates, I've been checking resting HR before I get out of bed in the morning over the last 14 days or so. It's typically 60bpm with the lowest being 57bpm - and pretty sure my max seems to be 185.)
Saturday: I could run the actual 10k course that I will be running in 4 weeks to get familiar with it. (got my race number yesterday :yikes
The route is tarmac/pavement and pretty flat. Should I start out at say 5:20 -5:30/km (or slower?) for the first 7k? then try to get to 4:50 - 5:00 from then? dunno?
Should I use an energy drink from say 6k? since I seem to still be running at highish heart rates.
Thanks.
Sub 50 for 50 year old beginner ! - TheEd - 20-10-2013
definitely look to keep the heart rate below 150 for now, as you develop everything will change
no need to do the 10k as you planned race for the weekend
instead look to go sub 25 minutes at the ParkRun
what say you?
TheEd
Sub 50 for 50 year old beginner ! - Bentom - 20-10-2013
TheEd Wrote:no need to do the 10k as you planned race for the weekend
instead look to go sub 25 minutes at the ParkRun
TheEd
Oooh! Okay, I'll do that.
thanks Ed.
Sub 50 for 50 year old beginner ! - TheEd - 22-10-2013
the idea behind the sub 25 for the 5k is to set you up towards the sub 50 for the 10km in the future
one step at a time
TheEd
Sub 50 for 50 year old beginner ! - Bentom - 26-10-2013
Good morning Ed, hope you are well !
My stats for the week;
Tuesday: 30 min easy run HR <150bpm
1. 6:40.5 . 152bpm
2. 7:13.5 . 147bpm
3. 7:20.6 . 147bpm
4. 7:50.4 . 144bpm
5. 1:36.2 . 154bpm
Total; 4.23km
Ave HR 147
Nice enjoyable easy run
Thursday: 75min easy Bike ride <150bpm
A friend wanted me to go for a bike ride - so I replaced my planned 30min easy run. (hope that's OK)
He's a keen cyclist, its the first time we've both worn HR monitors whilst cycling. (my new Garmin monitor arrived and is all setup with my 305). We compared HR at various points and I was (much to his annoyance) typically 10 to 12 beats lower than him - ha!
Average HR was 147.
Max touched 169 briefly.
Legs felt a little tight the following day so I did a brisk walk for 45 mins.
Today Saturday: (race day) 5km parkrun, aim <25mins
I cycled to the parkrun as my warmup - about 3 miles,then a little jog and stretch before the start. I started my watch exactly when I crossed the start line. My aim, apart from sub-25mins, was to control the pace.
1. 4:50.2 . 179bpm
2. 4:56.6 . 183bpm
3. 4:58.8 . 187bpm
4. 4:58.4 . 188bpm
5. 4:49.3 . 195bpm :rip:
Average HR: 183
Time: 24:33 :wow:
- what do you think about the HR Ed?? I though my max was 185 !! Looking at the heart rate chart on Garmin,there were no spikes - just a gradual increase.
Also my resting HR this week has been lower, last 5 days 53, 54, 53,55, 57.
The actual parkrun results are not yet up on the site (I will post when they are) but even if it adds 10 seconds I'm well under 25 mins and a new personal best.
I'm pleased that I managed to control my pace better and managed to finish well - but it was hard - the last km was a killer! I think the watch helped a lot.
I'm feeling great now!!
Sub 50 for 50 year old beginner ! - Bentom - 26-10-2013
Result confirmed at 24:36. :laugh:
Sub 50 for 50 year old beginner ! - TheEd - 27-10-2013
congrats on the sub 25 minute .. this is your first major step towards sub 50 minutes .. nice going
remember a word to self, for the future, do not go cycling just before an important event as it does the legs no favours
your next main run is Tuesday, where you can start with Day 1 .. up to 1hr of running
Wednesday can be a light 20 minute walk
then Thursday we start up with the 2k session
will await your reply before discussing pace etc
enjoy
TheEd
ps.. Sunday & Monday light runs up to 30 minutes to allow for complete recovery
Sub 50 for 50 year old beginner ! - Bentom - 28-10-2013
Thank you Ed,
Yes, I will start the new cycle as you suggest. I take it I am now to train every day with the usual 3 days rest over the cycle?
- no problem, I'll consider it a promotion !I did a 20 minute very easy recovery on Sunday but on Sunday evening I felt very tired and went to bed at 9:30pm ! the parkrun must have taken it out of me! Today, I felt a little achy upper back between the shoulders so I decided to take the day off. I think an early night should see me fine for tomorrows 1 hour easy - hope so because I do enjoy them.
For Thursdays 3 x 2k session I think I should be able to do a 4:35 - 4:40 pace (9:10 - 9:20 per 2K) - I'll try that unless you suggest otherwise.
I'll post data after Thursdays session.
Cheers Ed and thank you!
Sub 50 for 50 year old beginner ! - TheEd - 29-10-2013
Bentom, for now, you can run every 2nd day, the quality days are important and the recovery in-between
no need to start the 2k session at such a pace
cut it back to 4.55 per k
if after the first 2 you feeling strong then increase the pace to 4.50 per k
be patient, it shall all fall together in its own time
enjoy
THeEd
Sub 50 for 50 year old beginner ! - Bentom - 31-10-2013
Hello Ed,
Hope all is good! My update as follows:
Tuesday: 60mins easy HR<150
Did 60 mins
Covered 8.16km
Average pace 7:21
Average HR 151
Walked a few times when HR popped up over 155ish and started again at 140. Enjoyed it. Next day, calf muscles a bit sore - mainly the left one, but only when prodded!!
Thursday: 3 x 2km, Rest 2mins, target pace 4:55/km
. .. .. . . . Time | MHR | AHR |Rest | Av Pace
1st 2km: 9:39 | 181 | 173 | 149 | 4:50
2nd 2km: 9:45 | 193 | 179 | 150 | 4:53
3rd 2km: 9:57 | 200 | 180 | 150 | 4:59
HR maxed at 200 ! according to garmin about 1 min before the end of last km. Might be a blip but clocked 195 at the parkrun last Sat also??
Found the last 1 km hard and now both calves are sore but didn't bother me whilst running. Felt very tired - almost exhausted for couple of hours after! - I see another early night looming.