Did a 4.5km run last night in my local area. It was ok. I'm still struggling to find my ideal running route locally. I miss being able to cycle to Hyde Park and do laps of the lake. There's a river nearby I can follow I guess but it's not quite giving me the same endorphins.
I think if I had a car I would drive to somewhere nearby-ish and then jog from there. But I'm really trying to resist getting one.
Is this really fitness or just moving around a bit?
Asking for a friend clearly.
Brought a gift for my trainer back from my recent trip to the UK.
Just had a "360" health assessment by Nuffield. Generally all good. Something* in my blood tests wasn't quite ideal, been told to cut down on my sweets and crisps. BMI and cholesterol both good. Just joined a health club in Sheffield so going to try and do some more classes and swimming. Maybe even, for the first time in my life, do some weights.
Lifting weights is as addictive as running, IME.
I live in a small village where the running routes are rubbish and the ‘best’ one is a single track road full of potholes. So I rarely bother.
But then I have lived in places with good routes and didn’t bother either.
I have been running 10k recently in about 1 hour. My aim is to keep my weight under control and build a bit of fitness. I also have a personal trainer once a week. He suggested I may be better off not worrying too much about distance run, but to try and get more intensity into my running by trying to bring my time down rather than increase distance.
Any views on what’s best way to keep away the middle age spread, shorter but more intense running, or longer distance?
You’ll get an essay on this from Chicago but I’m not sure those two are mutually exclusive?
All of the above.
A good weekly running program will blend a longer run at conversational pace, a shorter run at target pace, and an interval session. So if you wanted to do a 2 hour half marathon (not an unreasonable target based on where you're at currently), you might start with:
Tues: 8K in 46 minutes
Thurs: 5K interval session (1K warm up at relaxed pace, 300m @ hard run pace / 300m @ gentle jog or walk repeated 5 times, 1K warm down at relaxed pace)
Saturday: 12K at conversational pace
Trainers (yes Chicago, looking at you) seem obsessed with short interval high intensity training. It's really good and really useful, but it shouldn't be the only thing you do. The body likes variety and the mind likes variety.
What he said.
So just expect Art to run some 600k on a Tuesday.. that's some going from his single 10k runs
Got to put in the miles if you want the glory. It will certainly stop his middle aged spread.
Thank you for the catch, I have edited it.
I started weights for the first time twelve months ago, at the age of 48. Mainly whole body dumbbell workouts at home. Feels like it helps in a few ways: keeping weight off, strengthening knees and back, plus modest aesthetic.
I don't do very heavy weights compared to gym people, so not likely to put on much muscle bulk I guess, but that's not really the goal for me.
I'm finding Lymphoma extremely effective.
How about not eating like a cnut.
You can do all these exercises but if your diet is shit then you are not going to change too much. Sleep, hydrate, diet (as in good food you don't have to starve yourself), exercise.
For fitness goals, interval training will get the best results.
Is that short and sharp enough for you Guru.
Anyway I am going back to the other board now to wallop in diminishing myopia.
Chicago: Fan of fish.
I went for my first run in ~5 or 6 months (since a little bit of ankle/heel/foot chaos).
I did 10k as 2x 5k with a 5 minute breather at the turnaround. My moving time was 61 minutes and I'm actually pretty pleased/relieved with that.
(I think I had got down to ~54 minutes for 10k before breaking myself.)
