I ´m in norther quebec, temperature is quite similar. Gives me a good motivation to ger going through the winter. This is my first winter of running ( i used to focus on indoor biking and swimming the last couple years). I must admit i find it fun and hard at the same time. Keep going on, nice job and nice videos!
Thank you for a lovely comment! We need all the inspiration we can get to get through the winter I think. I like to think it makes us tougher!! :). You can definitely get some stunning days in the cold though. Keep it up!! It’s the shortest day of the year today which means spring is coming! Right? :)
Another solid week in the bank. I've never done any pool running (it appears quite boring to me actually 🙂), but I do go swimming occasionally, which can be a decent cardio exercise if you push it hard enough.
It is SO boring. Mind numbingly so. If you can find a friend to do it with, it’s well worth finding one. The benefits are incredible though in my view.
I doubt he knows who I am! I’m running the same race as him but it’s not really fair when only one person knows it’s a competition! :). Equally Philly Bowden is running it. If I could finish near her, I’d be very happy!! :)
Thanks for the comment! I loved that term when I heard it. I think it’s right. You have to absorb it. I’ll still be doing some fitness work (skiing is hard work!) but just making sure it’s different to running. Definitely a necessity at our age! :)
Great content again! Nice you did the 10K. That it didn't go to plan is perfectly fine. The goal, I like to think, is to get info on where you are, so you can recalibrate your training plan where necessary, and apart from that it is quality session that you will benefit from nevertheless. So it that sense it was a perfect session 💪🏻. Thanks for sharing everything, e.g. the strength stuff, the ideas of the Kenyan way and the absorption week I find helpful 🙏🏻!
Thanks for your comment. Was it you who suggested the full-out 10k effort? (I think it was!). Great suggestion if it was. It’s important to learn from those types of effort. Overall I’m happy. I ran 8k at 71:15 pace. That’ll get me closer… I love sharing the ideas! Thanks for commenting!
@global-runner Yes, that was me. I enjoyed it a lot to see you did it and you are happy with it 😀. Doing these once in a while will make the half marathon pace and later on the cruise interval session at threshold/15K pace (I like e.g. 3x10min, 2 min rest) feel much easier.
@ It was a great suggestion! In Canada we don’t have any races this time of year which would serve the same purpose so I think your suggestion was spot-on! Thanks!
Great effort, 10K all out effort by yourself is hard. How is your fueling ? I am interested too see what you eat on a training week daily. If you consider this on coming videos i appreciate it.
Thanks for your positivity! And you are the one who told me about the stats screen on videos so I’ll definitely return a favour!! I didn’t take anything during the 10k (8k!) effort but I will definitely focus on that in future videos. Thanks for the tip and thanks for watching!
Great week 👍 Last time I did a 10k time trial on the treadmill (34' flat) I started at a touch slower pace, then upped the pace for the final k. I tend to find that, for me, I always have enough left for a fast finish and can push the last ~3 mins really hard. Anything over 4/5 mins and longer of very hard effort and I can wimp out too easily. Do you have a fan going while you run? If not, try it - it makes a huge difference.
Thanks for commenting! That was my plan too but I didn’t execute it very well. I got too excited I think! I was looking back though and a couple of weeks ago I did 5k full out in 16:54. Yesterday I went through 5k in 16:51 and carried on for another 3k. So I’m definitely building nicely. It’s a good reminder though that pacing is key! Yes the treadmill has a fan and the window behind lets in cold air. Every trick in the book! :)
Ha ha. Yes I’m not exactly confirming am I?! That could definitely be a mistake but I’m playing it by ear at the moment and the body feels like it can tolerate the effort. Plus I did a lot of easy running earlier in the build to get the base at that stage. But I take your point!! And it’s a good one! :)
Thank you! I have a Nordic track one. I’ve never had it properly calibrated so it could definitely be off but at least I’m consistently off - I know that 6:00/mile on that is a decent effort for example.
I get the lower back and calves tightness all the time. I really should invest in some proper gear and time to address these concerns as well. Don't sweat the "failed," 10k simulation. It's nothing but a point along the line that is your training, and not as much of an anomaly as you might be considering. Good luck.
Thanks for your comment. And thanks for the support on the 10k session. It’s not great to miss the target but like you say it was still a great session! I have a hot tip for your back and calves. Invest $5 in a lacrosse ball and lie on that to work out any tightness. Works absolute wonders.
I love lots of things about it. The weight is perfect, the rocker feels good. But I find it to be really wide in the forefoot. Yesterday but foot was slipping around inside the shoe. I was planning on racing in it until yesterday. Now I’m not sure.
Great running! Your consistency and effort will payoff. I think it’s hard to equate treadmill running with road running times because the treadmill may not be perfectly calibrated and the surface is a bit different. It could be that you were running faster than you think!
Thank you! Let’s go with that! :). I like that positivity. :) It was a good effort so I wasn’t too upset but it’s a good lesson in pacing. I went too deep too early, effort-wise. Definitely need to log that lesson!
@@Jonzard Great question! I hadn’t been tracking at all and it took me a minute to find that stat. Found it! 2,273 miles (3657km). Apparently that’s 43.7 miles per week. My biggest month was July with 294 miles. How does that compare??
I ´m in norther quebec, temperature is quite similar. Gives me a good motivation to ger going through the winter. This is my first winter of running ( i used to focus on indoor biking and swimming the last couple years). I must admit i find it fun and hard at the same time. Keep going on, nice job and nice videos!
Thank you for a lovely comment! We need all the inspiration we can get to get through the winter I think. I like to think it makes us tougher!! :). You can definitely get some stunning days in the cold though.
Keep it up!! It’s the shortest day of the year today which means spring is coming! Right? :)
Another solid week in the bank. I've never done any pool running (it appears quite boring to me actually 🙂), but I do go swimming occasionally, which can be a decent cardio exercise if you push it hard enough.
It is SO boring. Mind numbingly so. If you can find a friend to do it with, it’s well worth finding one.
The benefits are incredible though in my view.
You are taking on Mike Ko? Unless I’ve missed something, Mike would be lucky to get anywhere near your 72 minutes? 🤔
I doubt he knows who I am! I’m running the same race as him but it’s not really fair when only one person knows it’s a competition! :). Equally Philly Bowden is running it. If I could finish near her, I’d be very happy!! :)
Beautiful work sir. Absorbing the work, especially at our age is so important. Keep up the great work 🥂
Thanks for the comment! I loved that term when I heard it. I think it’s right. You have to absorb it. I’ll still be doing some fitness work (skiing is hard work!) but just making sure it’s different to running. Definitely a necessity at our age! :)
@global-runner Totally. I'm enjoying your humble approach to content. Keep up the good work.
Great content again! Nice you did the 10K. That it didn't go to plan is perfectly fine. The goal, I like to think, is to get info on where you are, so you can recalibrate your training plan where necessary, and apart from that it is quality session that you will benefit from nevertheless. So it that sense it was a perfect session 💪🏻. Thanks for sharing everything, e.g. the strength stuff, the ideas of the Kenyan way and the absorption week I find helpful 🙏🏻!
Thanks for your comment. Was it you who suggested the full-out 10k effort? (I think it was!). Great suggestion if it was. It’s important to learn from those types of effort. Overall I’m happy. I ran 8k at 71:15 pace. That’ll get me closer…
I love sharing the ideas! Thanks for commenting!
@global-runner Yes, that was me. I enjoyed it a lot to see you did it and you are happy with it 😀. Doing these once in a while will make the half marathon pace and later on the cruise interval session at threshold/15K pace (I like e.g. 3x10min, 2 min rest) feel much easier.
@ It was a great suggestion! In Canada we don’t have any races this time of year which would serve the same purpose so I think your suggestion was spot-on! Thanks!
Great effort, 10K all out effort by yourself is hard. How is your fueling ? I am interested too see what you eat on a training week daily. If you consider this on coming videos i appreciate it.
Thanks for your positivity! And you are the one who told me about the stats screen on videos so I’ll definitely return a favour!!
I didn’t take anything during the 10k (8k!) effort but I will definitely focus on that in future videos. Thanks for the tip and thanks for watching!
Great week 👍
Last time I did a 10k time trial on the treadmill (34' flat) I started at a touch slower pace, then upped the pace for the final k. I tend to find that, for me, I always have enough left for a fast finish and can push the last ~3 mins really hard. Anything over 4/5 mins and longer of very hard effort and I can wimp out too easily. Do you have a fan going while you run? If not, try it - it makes a huge difference.
Thanks for commenting! That was my plan too but I didn’t execute it very well. I got too excited I think! I was looking back though and a couple of weeks ago I did 5k full out in 16:54. Yesterday I went through 5k in 16:51 and carried on for another 3k. So I’m definitely building nicely. It’s a good reminder though that pacing is key!
Yes the treadmill has a fan and the window behind lets in cold air. Every trick in the book! :)
80/20 formula: 80% hard, 20% easy 🤣
Ha ha. Yes I’m not exactly confirming am I?! That could definitely be a mistake but I’m playing it by ear at the moment and the body feels like it can tolerate the effort. Plus I did a lot of easy running earlier in the build to get the base at that stage. But I take your point!! And it’s a good one! :)
Great video.
Btw, what kind of treadmill do you use, and have you checked the accuracy of the speed?
Thank you! I have a Nordic track one. I’ve never had it properly calibrated so it could definitely be off but at least I’m consistently off - I know that 6:00/mile on that is a decent effort for example.
I get the lower back and calves tightness all the time. I really should invest in some proper gear and time to address these concerns as well.
Don't sweat the "failed," 10k simulation. It's nothing but a point along the line that is your training, and not as much of an anomaly as you might be considering.
Good luck.
Thanks for your comment. And thanks for the support on the 10k session. It’s not great to miss the target but like you say it was still a great session!
I have a hot tip for your back and calves. Invest $5 in a lacrosse ball and lie on that to work out any tightness. Works absolute wonders.
How do you like the metaspeed sky Paris so far?
I love lots of things about it. The weight is perfect, the rocker feels good. But I find it to be really wide in the forefoot. Yesterday but foot was slipping around inside the shoe. I was planning on racing in it until yesterday. Now I’m not sure.
Great running! Your consistency and effort will payoff. I think it’s hard to equate treadmill running with road running times because the treadmill may not be perfectly calibrated and the surface is a bit different. It could be that you were running faster than you think!
Thank you! Let’s go with that! :). I like that positivity. :)
It was a good effort so I wasn’t too upset but it’s a good lesson in pacing. I went too deep too early, effort-wise. Definitely need to log that lesson!
🔥
❤️
How many miles of running have you logged in '24?
@@Jonzard Great question! I hadn’t been tracking at all and it took me a minute to find that stat. Found it! 2,273 miles (3657km). Apparently that’s 43.7 miles per week. My biggest month was July with 294 miles. How does that compare??
Falling apart 8k into an attempted 10k all out seems highly honourable to me. Damned fine effort!
Thank you! Love that positivity. In the moment I was disappointed but I’m glad I gave it a go! Definitely something to work off.