Well done. The race used to start where it finishes so two lots of grass.

Haha. See you again soon I hope.

180

Thank you

Thanks Neil. She has the England Masters 5k next week.

Cheers. I saw 195 on the recent 5k!

Thank you Lorriane. Hope your training is going well.

Thank you

Thank you

That would be an amazing time. The V60 winner at this race did 18:10. Awesome.

Myles. Great name for a running club chairman 😀. Yes we watch all the Sportlink Vlogs and saw Richard wasn't running. See you back in Norfolk soon I hope.

Just realised your 'other' non running life. Very impressive.

Thank you

Thank you.

Hi Reece. This was a proper race not a parkrun. I was 9th out of 37 in the 50-54 age group! Our friend won the V60 in ab amazing time of 18:10!

@@tworunningbrooms 9th out of 37 is excellent, & your friend 18,10 is amazing age is just a number haha 👍

@@gokiwi2642 thanks. It is. 👍

Thanks Tim.

Yes hours of work for 19 happy minutes 😉

Thanks Kev

Thank you very much.

I was pleased with my control.

Yes very small margins. I worked out 4 seconds is 0.3% of the total time of a 20 min 5k

Thank you Julian

Thanks Terry. Will look that one up

Thanks Matt

Yes and knowing the slight nuances on each course. That 4:08 is fine for that first km. I hope they get the various permissions to be able to hold the race next year.

I did a Mansfield HM years ago. We all got a box of 6 eggs.

Thank you. This and the Barnsley 10k easily my favourite races of the year so far.

Thank you

If you've only been running 18 months try varying your trading. Eg 12 weeks towards a HM then 12 weeks of specific 5k training. Most runners, whatever their age, take about 4 years to get to their general standard then can enjoy 6 more years at that before you start to slow.

Haha indeed not. We showed Marriott's Way who was the master today 😂

@Tomridesandruns thank you Tom. You too. Hope to come across you again when we visit Norfolk.

@@tworunningbrooms get harleston magpies parkrun on your list and come see us!

'Parkrun is not a race...' 😉

@@tworunningbrooms of course 🤫🤫😂

I bet you've raced in more places than we have though! Although we do like to get around.

@tworunningbrooms maybe ! 😀😀😀 But o ly because I started racing 53 years ago!!! 😂

Yes, for us, it would be a summer run... Good if you are training for winter xc, too.

They know how to hook them young at Wetherspoons. 🤣 We ate there later in the day too and wasn't too bad. 🙂 Well done on your race time, too!

Thanks for subbing! We think we saw you when we were stood at the the finish as someone zoomed past, and we said it looks like someone may have started late...😁

@@tworunningbrooms ha yes, I did see a bank of people holding their phones up at the start corral and noticed yours were one of the collections of photos that I've yet to look through; maybe there's a fluoro orange blur in one or two of them...!

13:17

@@ManWalksDogs Thanks! That's amazing John - 284 🤯

590 total parkruns and, yes, 284 different locations. 536 and 271 locations for Dawn. Years in the making...😅

Yeah but hopefully avoiding a Mark G vibe 😉

Thanks. 5k done and video out soon. 🙂 We like trails but mainly like to race on roads. Yes, effort is a good measure of how you feel, and we always know if there's anything left to push with.

I wear an HRM strap and did back in the day. And have one now. So you're a pace (poet with) and perceived effort man?

@@tworunningbrooms for the easy sessions and hard sessions, yes. For the mid ones I sometimes check HRM that I’m in right zone

I think we all wish they'd bring back the stats - spoil sports! 🤣

Does Coach GPT have a view on this?,

@@tworunningbrooms good question! I just asked, and got a long response with various pointers and nuances. I got it to give me a brief summary: Sure, here’s a simplified approach to pacing your first marathon: 1. **Start Slow:** Begin at a pace slightly slower than your goal. This conserves energy and prevents burnout. 2. **Maintain a Steady Effort:** Aim for an even effort throughout the race. Adjust your pace as needed based on terrain and how you feel. 3. **Heart Rate Awareness:** Keep your heart rate in the aerobic zone (about 70-80% of your max). Use your training experience to gauge how your body reacts. 4. **Stay Relaxed and Focused:** Monitor your breathing and keep your muscles relaxed. This helps reduce fatigue and maintain energy levels. By focusing on these key points, you'll help ensure you manage your energy effectively throughout the race.

@markg99 so a mash up between perceived effort and heart rate. Ask it how John off TRB managed to run at 85-88% which is higher than 70-80% (don't really). This has the makings of a great Vlog. Get viewers to send in training qus which you fire through AI.

Thanks. Yes I've seen 193 and 194 this year at 5k races / parkruns. I read that your max is meant to drop by 1 beat per year as you age but I'm not sure if that's a similar vague approximation to 220 minus age being your max.

Nice work. It seems like both of your builds are progressing well 😀

We tend to see the ex-fast marathoners still be able to hit those high heart rates. Wouldn't it be nice to cruise to a sub3 at 141 av.bpm. 160 average for me in a marathon if I'm still running strong at the end. Would be nice to get to an average of below 150 😂

@@RunThePlanet I used to be able to run Sub 3s in the 150s. Oh for those days again

No, not every run. About 3 sometimes 4 times a week for us bearing in mind we run every day. Recommend to introduce 4 x 20/30 secs at the end of an easy run to start with. You could do this a few times a week.

Thanks for this. We'll definitely look it up if in that area!

Thanks. Yes, we're always striving for high age groups levels. It gives us something to keep working at. 😁

Great! Which area of the SWCP? 🙂

Excellent. From memory we've done Tilgate and Bognor Regis in Sussex

Thanks. We keep working at remaining strong. 🙂

He's been working on a new set but it's quite a job .