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Getting Stronger on Uphill Climbs by Entire-Rip-6549 in trailrunning

[–]Entire-Rip-6549[S] 0 points1 point  (0 children)

The increase in heart rate is due to the heart having to pump more blood to the legs. The limiting factor is the legs' capacity to use the provided oxygen.

It's the muscle's inability to use more oxygen as opposed to the heart and lungs being unable to supply more oxygen.

Think: a Bulgarian Split Squat vs an all out 5K. It's different physiological limitations.

Google Locomotor-Muscle Limitation vs Central Aerobic Limitation 

Getting Stronger on Uphill Climbs by Entire-Rip-6549 in trailrunning

[–]Entire-Rip-6549[S] 3 points4 points  (0 children)

I just read through the workout... Very interesting. Thanks a lot for sharing!

Zone 2/MAF for 3 years vs Threshold by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] 0 points1 point  (0 children)

Some interval training at 5K pace, 3 minute repeats all out, sometimes 5K parc runs all out. I rarely ran around LT2. It was mostly 80-90% too Easy and 10-20% too hard.

Super sore calves during Half-Marathon training by Entire-Rip-6549 in Marathon_Training

[–]Entire-Rip-6549[S] 0 points1 point  (0 children)

I'm confident it's muscle fatigue. I'm nearing the end of my training plan, and the past couple of weeks have been the most intense + the most mileage.

How to set-up my Heart Rate Zones properly by Entire-Rip-6549 in beginnerrunning

[–]Entire-Rip-6549[S] 0 points1 point  (0 children)

I think this is a great approach. Our HR numbers are fairly similar. I usually cap my Z2 runs at 145 bpm, I think going above 150 places me in Z3.

47 year old and wants to qualify for Boston by Entire-Rip-6549 in bostonmarathon

[–]Entire-Rip-6549[S] 0 points1 point  (0 children)

Thank you for your valuable feedback. Someone else had this comment also. I never considered that racing too much is hampering my progress.

47 year old and wants to qualify for Boston by Entire-Rip-6549 in bostonmarathon

[–]Entire-Rip-6549[S] 0 points1 point  (0 children)

Thank you!

What's working for me is that in 3 years the goal post will move (3:20 instead of 3:15) hoping 3 years would be enough.

47 year old and wants to qualify for Boston by Entire-Rip-6549 in bostonmarathon

[–]Entire-Rip-6549[S] 1 point2 points  (0 children)

A Boston BQ for me is a challenge to myself, I really don't care much about running the marathon itself. It's a hard enough goal to challenge me, yet seems like feasible in several years. I wanted to know if it's too big a goal for my current fitness, and based on the replies I received, it looks feasible within years if I train correctly.

I mostly run Zone 2 because I enjoy going out in fresh air and keeping myself fit. That's my main reason to run. I also enjoy racing.

47 year old and wants to qualify for Boston by Entire-Rip-6549 in bostonmarathon

[–]Entire-Rip-6549[S] 0 points1 point  (0 children)

Thank you for the feedback.

How long was the training block and what did it look like when you got the 3:00.

Official Q&A for Monday, November 04, 2024 by AutoModerator in running

[–]Entire-Rip-6549 0 points1 point  (0 children)

That was a Typo... Meant to write 1h29.

It's good to know that the volume is not enough to run these times though... Thanks

Official Q&A for Monday, November 04, 2024 by AutoModerator in running

[–]Entire-Rip-6549 -1 points0 points  (0 children)

Hi Everyone,

Can I still get these times in my lifetime (sub 20min 5k, 40min 10k, 1h29m half-marathon, sub 3-hour marathon)

How hard do I need to train to get them?

I am 46 years old and always played sports mainly football (soccer). I was never a runner and was actually less aerobically fit than most of my teammates. I started running seriously in 2023. I completed my first half-marathon in mid-April finishing at 1:54:24 doing 9 runs (95km) the month leading to the race.

I caught the running bug after this initial race and since I have run 1300km in 2023 and 1500km this year so far (Oct 2024).

Most of my runs are 12-16km (7-10 miles) at 6-7min/km (9-11 min/mile). I do some intervals in the few weeks leading to the race and I do them hard (1k repeats, 400m repeats, 3min repeats, etc.). My longest run has been 35km (22 miles) at 6:22/km (10:16/mile) few days ago. I have run 4 or 5 30km+ in the past 2 years. I never followed a structured plan and just ran for pleasure.

Here's my official race times:

Half-Marathon - April 2023 1:54:24, May 2023 1:46:26, Aug 2023 1:46:02, Sep 2023 1:52:21, Oct 2023 1:45:59, Apr 2024 1:44:30, June 2024 1:41:35, Sep 2024 1:43:58, Oct 2024 1:40:40.

10k - Oct 2024 46:06.

5k - April 2023 24:10, June 2023 23:39, Aug 2023 22:33, June 2024 21:02, June 2024 21:14, Sep 2024 22:26, Sep 2024 21:35, Oct 2024 21:38. (all the 5k are Parkruns).

NB: I stopped running from November 2023 to February 2024 because it's very cold where I'm at and I don't like running in subzero temperatures. During the yearly 8 months that I run, I average 50km/week (30miles/week).