As captain holt says “music is a crutch”
Cue brooklyn 99
I can say this much I’ve been told, that his recovery program is 2hrs per day after the run. because of the different terrain he’ll be doing over the course of the run, he has specially designed shoes for different sections to offset the slope of the mountain sections (uphill/downhill). his entire diet is pre-planned, and he has video chat with his sports psych every 3rd day. he has a whole support team in place for this undertaking.
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Did 20km in 1.45
Could do that one extra km of even walking for completion sake but not a point.
Amazing how the gains you get on sustained running. Its almost exponential to a limit ofcourse.
13 km in the first hour and 7 km in 45 min.
I dare say i was slacking off after 25 minutes on the second… Probably because of water loss etc etc but i knew that i could just go at a very comfortable jog and get to the target
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I have two good days and then a bad day
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My physio friend has asked me to work on the core now and that means going to the gym and doing some light weights etc. I know he means well and is more knowledgable than me (he runs as well at a decent speed)
But is strenghtening that as important as just sustained running ( which does affect the core)
From my experience , its a mixture of pacing as well as high intensity runs. I talk in km but i do say that i am being gassed totally by 1:25 when i have run 13km in the first hour without basically breaking a sweat. But the more high intensity interval training runs you do , the better you will note the improvements in the longer runs.
Anyway my target initially was to complete a half marathon run by end of august… And that was set in march , to do that in the mid of june is rather good.
Yeah, I really think it is. Sustained running isn’t necessarily sustained healthy running on a solid foundation. As your core tires, your technique can drift and you start to really pound your legs. You won’t feel it in your core, you will feel it in your knees, or your Achilles, or plantar fasciitis, etc. Eventually, your core might strengthen, but maybe not before you have done something problematic. Easier and safer to just tune up the core.
Flexibility is also fairly important to work on, long runs can really start to cause some contraction. As I am starting to get myself back into shape, I am trying to mix in some Ashtanga sessions. Pre-pandemic, I was going at least once a week, and stopping really has made me feel older. I don’t want to lose all this weight (returning to rugby in the Fall), but I want to shift it around a bit while building strength, flexibility, and endurance all at the same time - which is inherently rather challenging
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Thats basically what he said. Ill be starting the gym routine (along with him ofcourse)… Its really good to have some good perspective.
And while running , he noted that my neutral running stance (which really means a lot in terms of my gait… Theres nothing which overtly needs to be fixed etc).
He does a decent time of 1.35 for a 21km run without overly exerting himself… So i guess i am at good company with him
I will revert this to him and let you know his advice if its okay with you.
Malaysian food is interesting. There are a lot of indian elements to it and yet with the addition coconut milk and other balancing and umami agents esp with shrimp paste (which def is a uniqueness , it def is an experience… Laksa is def an experience
Go to any recreational road race, even something as short as a 5k and look at the difference between runners towards the front and those who are in the pack. The biggest difference is flight…the actual runners propel themselves forward. The rest just seem to fall forward. That is largely an issue of strength (or at least usable strength at that point in the race).
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Its the head falling forward as opposed to the legs propelling forward , ive seen that so many times…
Certainly, but I doubt it is anything he doesn’t already know based on what he is telling you. It might be that he just doesn’t see flexibility as a priority concern for you. My natural flexibility is woeful. When I did a fitness test at 30 years old, I maxed out the abdominal core strength test (situps to a metronome), placing me in the 99%+ percentile. I then immediately did a flexibility test that placed me in the bottom 4%. I think my body naturally aspires to be a piece of timber
you and me both, bud. I was at the RMT a while back as I’ve had a hip issue (suspected torn flexor) and when he was working on my legs he made a comment that he’s never seen someone whose adductors were so tight. 40 years+ of footy and lack of stretching AND a desk job mean that my hamstrings, lower back and adductors are all starting to shorten and it’s starting to cause me all sorts of problems. mostly starting in my sciatic nerves these days.
My favourite Christmas gift this year was a TENS machine…
mine was a living room rug and a yoga mat. I’m just poor at taking the 15min to do some basic stretches but this is the one I usually do as it hits the areas I need
A kindered spirit, sorry I meant 6" X 3"