Well done getting that sub 20. I did it last year and have to echo everything you said as it was a very well organised event and it is nice to see locally organised events somewhere people can easily spectate on the course. I was chasing my own arbitrary time last year and left it very close on that final sprint!
@tworunningbrooms4 сағат бұрын
Well done. The race used to start where it finishes so two lots of grass.
@sandraroberts9754Күн бұрын
It certainly was your day John. Well done again! and thank you for another cameo role 😂
@tworunningbroomsКүн бұрын
Haha. See you again soon I hope.
@jb49322 күн бұрын
Good Arrows! 🎯
@tworunningbroomsКүн бұрын
180
@marymcintyre7062 күн бұрын
Smashed it 👊
@tworunningbroomsКүн бұрын
Thank you
@RunSensible2 күн бұрын
Boom 👊 well done on the sub 20. Love the thoughts and the insights in this vid, it's full of energy. Rest up and get going again Dawn. ⚡
@tworunningbroomsКүн бұрын
Thanks Neil. She has the England Masters 5k next week.
@RunSensible2 күн бұрын
Interesting insights, John. I've never looked at part on the run but have on the bike. Maxing out at 200bpm would be some posh for me. Well done, great vid.
@tworunningbroomsКүн бұрын
Cheers. I saw 195 on the recent 5k!
@lorrainehawley81962 күн бұрын
You've worked so hard for this well done. I still refer back to one of your older videos- 5k pb hacks for improvement.
@tworunningbroomsКүн бұрын
Thank you Lorriane. Hope your training is going well.
@Mack.Tracks2 күн бұрын
Love the insight. Well ran!
@tworunningbrooms2 күн бұрын
Thank you
@lesleybennett88372 күн бұрын
Well done, fantastic effort!
@tworunningbrooms2 күн бұрын
Thank you
@sagsdothedu2 күн бұрын
Well done! Great to see you bust through into 19 min zone. I’m on a similar journey aiming to break 18 min when I turn 60 on 2 September 😃 I’m racing the Tatton Park 5k on 7 September. Your video will help motivation on the day. Thanks you 👏
@tworunningbrooms2 күн бұрын
That would be an amazing time. The V60 winner at this race did 18:10. Awesome.
@simonjameswright12 күн бұрын
Fantastic time John, many congratulations! The runner you spotted with a GoPro chest strap was Myles Hague, the brilliant chair of Aylsham Runners, very likely recording content for Sportlink TV - their Dereham 5k KZfaq video also published today
@tworunningbrooms2 күн бұрын
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.
@tworunningbrooms2 күн бұрын
Just realised your 'other' non running life. Very impressive.
@nicolabirch58792 күн бұрын
Well done John! 🎉
@tworunningbrooms2 күн бұрын
Thank you
@MrRennieFrumpkin2 күн бұрын
Superb run John!
@tworunningbrooms2 күн бұрын
Thank you.
@gokiwi26422 күн бұрын
Great running John, really controlled even pacing, you must be pretty high up on the age group percentage, do you know where you came in age group, or have those stats gone now, keep up the good work, keep on keeping on! 🌲👊🏼🥳👏👣😀👍
@tworunningbrooms2 күн бұрын
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!
@gokiwi2642Күн бұрын
@@tworunningbrooms 9th out of 37 is excellent, & your friend 18,10 is amazing age is just a number haha 👍
@tworunningbroomsКүн бұрын
@@gokiwi2642 thanks. It is. 👍
@middleagedrunningman2 күн бұрын
Far more relaxing watching you run the race than actually running it yourself!! Enjoyed that!
@tworunningbrooms2 күн бұрын
Thanks Tim.
@RunMayes2 күн бұрын
Massive well done John, all that hours of hard work paying off!
@tworunningbrooms2 күн бұрын
Yes hours of work for 19 happy minutes 😉
@samsonslaphead12 күн бұрын
A very well paced 5K John, brilliant sub 20! Great video
@tworunningbrooms2 күн бұрын
Thanks Kev
@1972taralou2 күн бұрын
Great video, really enjoyed it. Congratulations on your sub 20 John, super happy for you 👊💪
@tworunningbrooms2 күн бұрын
Thank you very much.
@3orpSoida892 күн бұрын
That’s how to negative split a 5k
@tworunningbrooms2 күн бұрын
I was pleased with my control.
@stevefrith72832 күн бұрын
Totally agree about "watch watching". I tend to concentrate on my breathing and cadence. Near the end of the race, I might sneak a quick look at the time, but not very often. Some days the training pays off and sometims ... Well done on achieving your goal, a split second per k can make all the difference.
@tworunningbrooms2 күн бұрын
Yes very small margins. I worked out 4 seconds is 0.3% of the total time of a 20 min 5k
@julianlambert89902 күн бұрын
Very well done - that's a great run. Sub 20 mins for 5k is tough.
@tworunningbrooms2 күн бұрын
Thank you Julian
@waterfallstudios57462 күн бұрын
Yes I am a big fan of Andrew Snow, and have adopted strides into runs, I think it is probably a Longer term strategy to see big benefits, but as I am training for Berlin and then London in 2025 I think that will come, as it’s a bit to early yet, also reading Shane Benzie book the lost art of running a great book with a lot of focus on form.
@tworunningbrooms2 күн бұрын
Thanks Terry. Will look that one up
@RunThePlanet2 күн бұрын
Well done John, solid effort, and great time ofcourse 😄
@tworunningbrooms2 күн бұрын
Thanks Matt
@TimGrose2 күн бұрын
Well done that's a fine run. Did I see a 4:08 opening K. If so great example of being able to control the early desire to go off too quick which I always seem to in 5Ks.
@tworunningbrooms2 күн бұрын
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.
@markg992 күн бұрын
Really pleased for you with this one, John. Congratulations on nailing the performance after all of your hard work 👏 Excellent breathing as well 😅 Like a rhythmic train! I've only done Macclesfield HM in terms of a town centre-ish race. I did enjoy that one, and I'm looking forward to Mansfield next month 👍
@tworunningbrooms2 күн бұрын
I did a Mansfield HM years ago. We all got a box of 6 eggs.
@doingmybest64382 күн бұрын
One of your best videos. Really enjoyed that - the race itself, the insight, and the motivation. Brilliant.
@tworunningbrooms2 күн бұрын
Thank you. This and the Barnsley 10k easily my favourite races of the year so far.
@user-ez2xs7oc2g2 күн бұрын
Great effort; well done 👍🏻
@tworunningbrooms2 күн бұрын
Thank you
@richardcane56822 күн бұрын
Brilliant run & nicely filmed. I wish I could go sub 20 but sadly I have plateaued at about 22:30 after 18 months of running and at 59 age is not on my side!
@tworunningbrooms2 күн бұрын
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.
@JonathanJarrold2 күн бұрын
Have been looking forward to this one. Really happy for you to get back under the arbitrary 20 minute goal that so many of us set for ourselves! Feel for Dawn not finishing this one, but I'm sure you'll both be back! Congratulations! Also good to see you've not been put off running on the Marriott's Way!
@tworunningbrooms2 күн бұрын
Haha indeed not. We showed Marriott's Way who was the master today 😂
@Tomridesandruns3 күн бұрын
Great video packed with good info. Subscribed!
@tworunningbrooms2 күн бұрын
@Tomridesandruns thank you Tom. You too. Hope to come across you again when we visit Norfolk.
@Tomridesandruns2 күн бұрын
@@tworunningbrooms get harleston magpies parkrun on your list and come see us!
@raleyadventures4 күн бұрын
Very entertaining watch, thank you for this and looked very competitive at the end haha
@tworunningbrooms2 күн бұрын
'Parkrun is not a race...' 😉
@raleyadventures2 күн бұрын
@@tworunningbrooms of course 🤫🤫😂
@RunWithJulia4 күн бұрын
Loved the video ❤Variety really is the spice of life! 284 park run venues!!! Wow! I've only run about 46 parkruns and some of those the same ones!
@tworunningbrooms2 күн бұрын
I bet you've raced in more places than we have though! Although we do like to get around.
@RunWithJulia2 күн бұрын
@tworunningbrooms maybe ! 😀😀😀 But o ly because I started racing 53 years ago!!! 😂
@ChloeHamard4 күн бұрын
It's awesome that they managed to make it happen despite years of hurdles. Looks like a pleasant course - at least in the Summer!
@tworunningbrooms4 күн бұрын
Yes, for us, it would be a summer run... Good if you are training for winter xc, too.
@simonjameswright14 күн бұрын
Good to speak to you both before and after the Dereham 5k today. We headed for the Romany Rye afterwards - our toddler’s favourite table is directly beneath a model spiderweb on the ceiling, which was created to represent a children’s book of an author living in Dereham in the 18th century, ‘Cobwebs to catch flies’. Fortunately, no flies pestered us while we were eating there.
@tworunningbrooms4 күн бұрын
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!
@ManWalksDogs4 күн бұрын
Hiya, found your video & channel (now subbed!) via the share on Dereham parkrun's Facebook page; waiting to see if I whizz past as I started late yesterday!🏃💨
@tworunningbrooms4 күн бұрын
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...😁
@ManWalksDogs3 күн бұрын
@@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...!
@timeonfeet4 күн бұрын
Came for the trails, stayed for the history facts 😀 Nice job both. How many different parkruns are you on now? Amazing how many different parkruns you get to 👍
@ManWalksDogs4 күн бұрын
13:17
@timeonfeet4 күн бұрын
@@ManWalksDogs Thanks! That's amazing John - 284 🤯
@tworunningbrooms4 күн бұрын
590 total parkruns and, yes, 284 different locations. 536 and 271 locations for Dawn. Years in the making...😅
@andrewhuggins90084 күн бұрын
Fabulous work folks. My Mum lives near Tesco! I better pop over for a run and a coffee! She's an hour from me, my local Parkrun is Lowestoft.
@markg994 күн бұрын
Lovely stuff guys. I enjoyed the local historical facts. I'm sure it'll be a different proposition in the winter months. Might be unwalkable! 😅
@tworunningbrooms4 күн бұрын
Yeah but hopefully avoiding a Mark G vibe 😉
@gokiwi26426 күн бұрын
Good luck with the 5k race coming up, sub 20min & sub 22min my last 3 marathons always seems to be around 151 average heart rate, because I run mostly on trails, I go more by effort, & learning to go by power output on the Coros watch,cheers 🌲😀👍👊🏼🏃🏽♂️👣🥳🌴✅
@tworunningbrooms4 күн бұрын
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.
@PoetWithPace7 күн бұрын
Wow, max heart rate of 200?!? Never tried these power meters, but it smells of new tech BS to me 🤣🤣🤣 great for cycling with wheels and smooth movement, but not running. Too many variables in running. It’s a bit like wrist HRM. Totally pointless for most depending on running form and how watch fits wrist to be accurate enough.
@tworunningbrooms7 күн бұрын
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?
@PoetWithPace3 күн бұрын
@@tworunningbrooms for the easy sessions and hard sessions, yes. For the mid ones I sometimes check HRM that I’m in right zone
@gokiwi26427 күн бұрын
Wow that’s a lot of park runners over 2000 people haha 😮 & over 800 in the one you ran, wish they would bring back the old stats, my first park run I ever did was only a few years ago in the 55-59 age group I got 4th fastest ever in my age group for Palmerston North park run, can’t show off now all the states are gone, 😀
@tworunningbrooms7 күн бұрын
I think we all wish they'd bring back the stats - spoil sports! 🤣
@markg998 күн бұрын
Nice insights John. I'm not sure how I'll approach my first marathon. At least I'll learn something from it for any future attempts though 🙂👍
@tworunningbrooms8 күн бұрын
Does Coach GPT have a view on this?,
@markg998 күн бұрын
@@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.
@tworunningbrooms8 күн бұрын
@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.
@MrRennieFrumpkin8 күн бұрын
Hi John, just wondering, 200bpm max seems very high. Do you still see those type of numbers (185-195) now? Doesn’t your Max HR naturally decrease as you get older? Good luck with the build!
@tworunningbrooms8 күн бұрын
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.
@MarcusChester8 күн бұрын
Nice work. It seems like both of your builds are progressing well 😀
@RunThePlanet7 күн бұрын
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 😂
@tworunningbrooms7 күн бұрын
@@RunThePlanet I used to be able to run Sub 3s in the 150s. Oh for those days again
@moggy9928 күн бұрын
hi john and dawn love your content as always, do you do strides every run or session? always learning off both of you
@tworunningbrooms8 күн бұрын
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.
@Johnsmith-t4f8 күн бұрын
Formartine and Buchan line. Fraserburgh to Aberdeen with the Junction at Maud to Peterhead. Great for running, cycling and walking
@tworunningbrooms8 күн бұрын
Thanks for this. We'll definitely look it up if in that area!
@mikejames31488 күн бұрын
87.97% age grade!! Fantastic effort. Parkrun says "Above 90% World Class Level Above 80% National Class Level"
@tworunningbrooms8 күн бұрын
Thanks. Yes, we're always striving for high age groups levels. It gives us something to keep working at. 😁
@lorrainehawley81968 күн бұрын
I've been running on there this week. VO2 max has shot up.
@tworunningbrooms8 күн бұрын
Great! Which area of the SWCP? 🙂
@Gez-C9 күн бұрын
Ive done all rhe parkruns in Sussex, Im working my way through the ones in Hants
@tworunningbrooms8 күн бұрын
Excellent. From memory we've done Tilgate and Bognor Regis in Sussex
@TheOldUltraRunner9 күн бұрын
Very nice Parkrun!!! You are both very strong age graded runners!!!
@tworunningbrooms8 күн бұрын
Thanks. We keep working at remaining strong. 🙂
@stephenlee16439 күн бұрын
We need to ask Tim nicely if he’s working on some 2024 rankings….2023 was based on results up until April 2023.
@tworunningbrooms9 күн бұрын
He's been working on a new set but it's quite a job .