Great video again John, I think/hope I’ll be pushing for sub 40 next year but will keep pushing up to Telford this year. You talk about time in one of the other comments, well I have just spent half an hour loading that session into my Garmin app. 😂 Giving it a go on Wednesday 🤞🤞
Great stuff John - you're really covering your 10k training from all angles. Especially useful to know about the running form tips, this is something I'd like to consider more. That sounded like a monster session at the start! All the best with the upcoming races
The form is definitely noticeable John. It’s great that even having run for so many years, there’s still things that can be improved or changed. Makes it a hobby with endless potential. Hopefully all these tweaks will get you that time 🤞
Interesting session as the paces you mention for MP and HMP are similar to mine. I’m also lacking in high end speed work. The fastest I go is park run! From what you say it looks like I ought to also do more short intervals. I’m not expecting another sub 40 10km but would quite like to get back under 20 min for 5km . Good luck with your project
Thank you. Yes an area I have been weak on so potential gains to be had. Dawn on the other hand has an awesome sprint and big endurance so would benefit from VO2 max and LT work.
Ecand mrs RTP noticed the Racing nails ! 💅 Bright red !! Youre fired up, bring it on at Chester Dawn ! Your looking fast too John, the improvement on those spilt videos is clear to see too 😃
@@tworunningbrooms things are a bit smaller (and slower) over here in Aus… I am just about to do a 10k, I am 60, and hoping to podium in my age group with a 53!!
Interesting and useful as ever, John. Well done on the weight loss. I feel much better for the bit I've lost. Can't seem to break below 148lbs at the moment but that feels pretty good anyway.
@@tworunningbrooms great choice. When I'm in the office I take Greek yogurt with various nuts and seeds and some mixed berries. It really does the job, and it's tasty. I tend to make an omelette when I'm working from home.
I went full on whole food plant based, and now am closing in on my college weight. Keep adding plants - I eat as much as I like, no counting calories. Inspired by your pursuit of sub 40 - I just got back into running last year and you make me think I can make some good progress.
Surely John - #1 you got to get your mileage back up loads more??? You’ll get sub 40 with the speed but 38:30 is a cert with more mileage. You have form improvements, weight loss - those will help running more miles injury free?
Yes that would be ideal. But there is only so much time I have in the week. And I need to spend 30-45 mins per day doing the things that enable me to do the 50 mpw injury free. These days I look in terms of time. 50 miles takes me on average between 8 and 9 hours. 8 hours in old money of 7.30 pace was 64 miles. So I'm doing the equivalent of when I used to do 70mpw. Plus all the other supporting stuff.
I feel like an extra 10 mpw will make you a very happy chap indeed when you bust that 40 mins! That’s 12 mins per day. On that basis, I’d find it somehow, somewhere even if the dishes pile up in the sink for a bit. Come on, repeat after me … “Hadd knows best”!
![Adidas Adizero Adios Pro 4 [] Improvement on the Pro 3? [] Shoe-Off Test Through Full Pace Range](http://i.ytimg.com/vi/FuMFg9Nh1Sg/mqdefault.jpg)
Great video John. Super advice and amazing insight into 10k training. It'll be very ingesting to watch this unfold. 👊
Thanks Neil. The only thing that has unfolded so far this week is me!
Great video again John, I think/hope I’ll be pushing for sub 40 next year but will keep pushing up to Telford this year.
You talk about time in one of the other comments, well I have just spent half an hour loading that session into my Garmin app. 😂
Giving it a go on Wednesday 🤞🤞
Good luck with it. Remember to keep it controlled at first. Yes it can take time loading these big sessions.
Great stuff John - you're really covering your 10k training from all angles. Especially useful to know about the running form tips, this is something I'd like to consider more. That sounded like a monster session at the start! All the best with the upcoming races
I have videoed me doing the daily exercises that were recommended to improve co-ordination and mobility. Will put something together at some point.
The form is definitely noticeable John. It’s great that even having run for so many years, there’s still things that can be improved or changed. Makes it a hobby with endless potential. Hopefully all these tweaks will get you that time 🤞
Thanks for the positive feedback. Yes we have to keep thinking and learning new things. It keeps the interest levels over the decades.
Interesting session as the paces you mention for MP and HMP are similar to mine. I’m also lacking in high end speed work. The fastest I go is park run! From what you say it looks like I ought to also do more short intervals. I’m not expecting another sub 40 10km but would quite like to get back under 20 min for 5km . Good luck with your project
Thank you. Yes an area I have been weak on so potential gains to be had. Dawn on the other hand has an awesome sprint and big endurance so would benefit from VO2 max and LT work.
Ecand mrs RTP noticed the Racing nails ! 💅 Bright red !! Youre fired up, bring it on at Chester Dawn !
Your looking fast too John, the improvement on those spilt videos is clear to see too 😃
Sadly the nails were not enough. Yes pleased with the form changes.
John, at 54 you’re already pretty useful at just over 40. More power to you to get your goal.
Thanks Alec. Although for perspective I was 17th in my age category at the Knutsford 10k!
@@tworunningbrooms things are a bit smaller (and slower) over here in Aus… I am just about to do a 10k, I am 60, and hoping to podium in my age group with a 53!!
Interesting and useful as ever, John. Well done on the weight loss. I feel much better for the bit I've lost. Can't seem to break below 148lbs at the moment but that feels pretty good anyway.
When at my most motivated here I have full fat Greek yoghurt with walnuts for breakfast. Low carbs and can keep me going for 6 hours without snacking.
@@tworunningbrooms great choice. When I'm in the office I take Greek yogurt with various nuts and seeds and some mixed berries. It really does the job, and it's tasty. I tend to make an omelette when I'm working from home.
I went full on whole food plant based, and now am closing in on my college weight. Keep adding plants - I eat as much as I like, no counting calories. Inspired by your pursuit of sub 40 - I just got back into running last year and you make me think I can make some good progress.
@@johndonaghy4780 good luck with your goal. I eat lots of plant based in the day
Surely John - #1 you got to get your mileage back up loads more??? You’ll get sub 40 with the speed but 38:30 is a cert with more mileage. You have form improvements, weight loss - those will help running more miles injury free?
Yes that would be ideal. But there is only so much time I have in the week. And I need to spend 30-45 mins per day doing the things that enable me to do the 50 mpw injury free.
These days I look in terms of time. 50 miles takes me on average between 8 and 9 hours.
8 hours in old money of 7.30 pace was 64 miles.
So I'm doing the equivalent of when I used to do 70mpw. Plus all the other supporting stuff.
I feel like an extra 10 mpw will make you a very happy chap indeed when you bust that 40 mins!
That’s 12 mins per day. On that basis, I’d find it somehow, somewhere even if the dishes pile up in the sink for a bit.
Come on, repeat after me … “Hadd knows best”!
@@lorddidsbury6528 you are indeed correct as usual Dave. New mantra. `60 is the new 50'.