Sub 72 half marathon aged 50 // Training week 5 // SOME FULL-OUT EFFORTS…
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- Опубликовано: 12 дек 2024
- A week in the life of a 50 year old runner aiming to run under 2:e0 in the marathon and 72 in the half. #marathontraining #runningcommunity #runninggear #marathoners @global-runner
I completely concur with your 6 min. mile pacing target for your training. Did the exact same thing many years ago when in my prime, and it was a real game changer, making sustained race pace much easier.
Enjoy the work and its rewards.
Thanks for the comment!
Yes for me it’s fast enough to be some serious effort but not too fast to be crushing. A real bridging pace.
Well done Duncan …… it makes me feel tired watching do all your hard work in the gym ! 🎉
At least it’s fun! :)
Thanks for another video. Impressive training. Seems like you are on track!
Thank you! And thanks for the comment. I feel like I’m laying a few more bricks in this wall! :)
It is so inspiring, thank you so much for these videos. As some have said, I can't match your pace but there is so much to learn in all these videos. If you have the time and see this, would you mind letting us know if you use specific shoes in the snow, and if you use spikes under them? Living in Canada I have the same love hate relationship with the weather, I am trying to get under the 3h mark and threadmills are giving me all kinds of wonky higher speeds/distance than usual for a lower HR, so that speed sessions are not really dialed in. Thanks again for your vlog, keep em coming please and well done again this week!
What a lovely comment! Thank you so much!!
At the moment I’m using some inov8 trail fly shoes that I’ve screwed some spikes into the bottom of. It’s a comfy shoe and that seems to work well. I’m tempted by the Norda spiked ones but they are nearly $400 and once the spikes have worn down you can’t replace them.
Good luck on getting under 3 hours! (Let me know?). Lots of people swear by power readings so I bought a Stryd footpod but it really isn’t working for me. It’s massively underreadjng power so it makes it a bit useless really.
@@global-runner Oh this is fantastic, I did not know that you could screw spikes in shoes! Thank you for taking the time, I will look into it. Just bought a Stryd a week ago, hopefully it will work for me I will give an update after a few weeks if I can make it work. Also side note, I ran my very first marathon this year in part thanks to your videos (3:47 weehoo), I was at the Montreal Marathon and I had a glimpse of your infamous golden glasses for approximately a second at the starting line 😉 I had a blast watching your prep for it!
@ this is fantastic on so many levels!! :). I bought some running-specific screw-in spikes from my local running store and I used a pair of old trail shoes. It’s a great way of giving a new lease of life to them! (And cheaper than shoes with built-in spikes).
Congrats on your 3:47!! That’s FLYING out of the gate. You should be super proud of that time. So happy to hear that I played a very small part in that. Shame I did not see you in Montreal! Next time!! :)
Great video. Thanks for all of your insight.
Thanks for commenting! I really appreciate it.
Great training Duncan!
Ha ha! Thank you!
Great vid as usual.
Btw, have you ever checked the speed, distance accuracy of your treadmill?
What brand, model do you use?
Thank you! I appreciate it!
Mine is a Nordictrack. (I can’t remember the model but can check if you like). I haven’t had it properly calibrated but I figure if I use the same treadmill each time then at least I’ll be consistently off one way or the other. It’s definitely not perfect but running fast outside is just not possible at the moment. And as long as I get my heart rate up, that’s what counts right? :)
Really impressive! Great things coming in 2025 💪
Thanks man! Putting in the groundwork to mate it happen. :)
I like your vlogs a lot and while I can’t match your pace, I like the concepts you talk about and could follow (to sum extent, I live at altitude and NOWHERE within walking distance is flat) your training plan but what I find extraordinary is how you fit all the training in to a normal life. That would be interesting to understand.
Secondly how do you decide on the weekly training plan. Is that something that just comes with experience? I just put my race into Garmin and do (or not depending on how motivated I feel) what my watch tells me!
That’s a good idea for a video! I have a full time job and kids so I definitely have lots on the go. I just make sure I make time. Someone once said to me “if someone gave you $1,000 every time you went for a run you’d find time”. I just use that mentality. Plus I do a lot of run commuting! :)
I use “you only faster” (the book) but I’ve been doing this since I was 10 so I have some decent ideas of my own. But I have to say, the watch does come up with some good suggestions!! No shame in relying on that.
@@global-runner Wow but yes your right, I just need to find somebody to give me €1,000 to go running each day!! I am retired but about to become employed but my commute is about 20 metres!! Anyway, will take a look at the book. Thanks. Keep going.
@ If you find that person, send them my way too please! :)
Nice work, I think that it is really going to help you, the way you are getting out of your comfort zone👍🏻 A 5k is really nice for that and you recover fast from it. I have no experience on the threadmill and I'm amazed how you can do almost any training on it, even running that fast on it. How do you think it compares to running on road speed-wise? Do you think you go faster on one or the other?
I think I run faster outside but these harder longer efforts are easier on the treadmill because you just dial in the pace and then don’t have to think.
🔥
Thanks for the support!
I think running on a treadmill can be really helpful for those controlled steady state efforts. But I feel treadmill running a little bit more in the hamstrings, after a while. Is there an inside track where you live? Could come in handy in those arctic conditions.
There is but it’s only open at very limited times so it’s impossible for me to get there. I try and run outside as much as I can and I’ll be running outside a lot this week because the weather is a lot better. I do like the steady state runs on the treadmill though. Nothing to think about. Just plug in and go. :)
Great video. How much strength training are you doing per week. I'm similar age ro you (slightly older!) and i find S&C is essential.
Thank you! I do as much as I can but I definitely should be doing more. It’s essential. I tend to squeeze it in where I can but I would love to be doing more. (And hills. I need to do some hills soon!!). :)
Training seems to be going very well, hopefully that will translate to some good results. One thing I wonder, you seem to be quite far removed from the 80-20 rule that I often see advocated (admittedly, I did not add up your training minutes 🙂). If so, is that just not for you, or not what you need right now in the training block?
I think I focus differently in different weeks. Some weeks I do heavy mileage and other weeks I do faster stuff. Last week I wanted to hit some harder efforts so I probably over focused on that. This week I’ll do more miles but I need some anaerobic stuff in there. Ideally some hills! I don’t worry too much about the 80/20 rule and focus mostly on what I feel I need in any given week
Thanks for commenting. I appreciate it.
Curious what numbers power numbers you got from the 5k on treadmill. Power would be low due to no air power and no headwind or elevation undulations. Also curious if you are taking your pace/time from the watch/stryd pod or just trusting the treadmill. Every treadmill is wrong, and they can vary in speed from second to second. If you have the Stryd pod and the calibration factor is correct (or close enough) that's what should be your pace/distance. I have a newer commercial gym quality treadmill at home with a 4.0 HP motor and even that gives fluctuations at the same speed. And the differences in speed change based on how fast it's going. At slower speeds it's often 10sec per KM wrong, but when I get down to marathon pace it's nearly accurate, mostly due to ground contact time being much lower, so there is less resistance on the belt/motor.
I also have concerns with your intensity distribution. Going hard often is great for the fitness...but if you're injured, you lose all that hard work. Going hard 2 days in a row is playing with fire. Especially at our age.
I have to say, I’m not impressed with Stryd at all. The numbers vary widely. My average power reading for that 5k run was 282. On the same treadmill my steady state run was an average of 263. It’s still telling me my CP is 279 which equates to a 17:34 5k and an 81 half. I definitely take your point about treadmills varying but those numbers are just wrong. Even after having done 1k full out in 2:58. I know a lot of people swear by it and I had high hopes for it but I’m seeing zero value in it at the moment. (I’d love to be wrong though!)
Fair point about playing with fire. I was very cautious the two days after it though. And I make sure I pay attention to the TR on my watch…
@@global-runner 20W is a lot at your current CP. Assuming your CP is accurate at 280W (which it still probably isn't), that would equate to 5k at roughly 290W, 10k @ 280W, Half @ 270W, Full @ 250W. There are A LOT of nuances to everyone's Stryd PDC (power duration curve) that shows how effective certain runners are at certain distances. I under perform at both the 5k/10k, but excel at the half/full. Meaning I can run at higher percentages of my CP for the half/full compared to the average model, but struggle to do the same for the 5k/10k. Everyone is different. Your data is your data and can't be used to directly compare against other athletes.
It's not the numbers that are varying wildly, it's the treadmill. And it's why typically no one does any testing for CP validation on treadmills. The treadmill is a training tool in lieu of not being able to run outside. The race predictor is only as good as the data you feed it. And even then it allows for input variations for temperature, humidity, course profile. And still gives a +/- range due to differences in surface, and not being a true physical power meter like a bike crank. But it's the best we currently have for running. If we all had world class levels of tuned RPE we wouldn't need a device like Stryd.
So true. On fast paces (3:30/km and faster) I always set at least 1° incline, and still keeping in mind that outside my pace will always be 5-10 sec slower because of wind and terrain. Confirmed on many dreammills.
@ I usually give myself that leeway because of the altitude I run at. I know it’s not a direct correlation but I’d rather the additional leg speed from the faster pace. (And the mental boost!)
@ So my Garmin measured me at about 380 for my marathon, 385 for the half, 390 for 10k, 395 for 5k (all outside races).
The whole 0.5% or 1% thing has been shown to only be needed at slower paces.
Now this is something I like to hear! I’m sticking with this excuse/science! :)
So you're Arsenal fan.
West ham!!!
And we lost 5-2 that’s why I didn’t mention it :)
@@global-runner Hah okay!
@ assigned at birth. I wish I’d been born in Chelsea. Ha!
@@global-runner You are loyal to your roots! My birth assigned team is FC Midtjylland. You probably never heard of them. 🙂.
As a 61 year old I think you need a disclaimer at the start "Don't try this at home". You do everything I try not to do. Double hard days. They say to leave a couple of reps in the tank but you think doing the 20km instead of the 21.1 as a good session? Really? If you do 20km you should of still had a little in the tank I thought. Anyway still enjoyable to watch someone who's body can handle the abuse. Mine can't.
Ha ha! I like the idea of the disclaimer!! I should definitely do that. :)
I ran the 20k with tired legs from the day before. I could have struggled through that 21st km but I would really have been on my knees if I’d done that and I thought I’d achieved what I needed to, so I pulled the plug early. :). Only 3 minutes early though. I don’t always do that but I wanted a super tough effort. It definitely took it out of me.
Thanks for watching and hope you achieve your goals!
Hopefully you’re an Arsenal man, not West Ham 💣
West ham! (I was assigned this at birth!). It’s a life of crushed hopes. :)