When I was running quite a lot and in the U.S. Navy and stationed on nuclear cruisers I would run on the small flight deck. I did not have a stationary bike trainer yet but my wife sent me one of Richard's Turbo Trainers. Anyways I would time the laps so I was running port to starboard and starboard to port as the ship rolled so I was always running up hill! Sometimes not very steep and other times very steep. I wore out 3 pairs of running shoes in a 4 month period running on non skid.

Wow, impressive, John!

I convinced my wife that the way to improve our endurance was to slow down some and run longer. She slowed down and was able to run for 45 mins vs 30. Her HR did drop some compared to what it had been, but probably only about 10bpm. I have found the same with mine.

I was a somewhat serious road racer back in the day. Mid 15’s 5k, mid 32’s 10k, 1:12 half, 1 Marathon shooting for 2:30 blew up at 20 crawled to a 2:49. Started with The earliest hrm early 80’s. New mo better hrm’s over the years. The problem with hrm’s Is you worry about it too much. In the end I only used them on hard days once a week. With that you might establish your max by running a steep steep hill full speed till you max out. That establishes where you can run whatever
% hr for tempo runs, intervals, whatever you eventually decide to use it for. Really just an interesting toy. Your fingers to your neck for 10 secs is just as accurate.


Ironically at nearly 64 I’m getting back in to the running gig. I’m almost up to a jog by golly.

That's seriously hauling ass. Many years ago, I was able to hit a mile in about 5 flat, but I don't think I could keep that pace for more than a mile. I wasn't really that serious though. I think I was about 14 or 15 when I did it, and stopped running shortly after.

Incredibly impressive numbers, sir. Hope you find your way back to a spot that you're comfortable with. Happy running!

Todd sez "Happy Running"? When I was bike riding several years ago before my knees were replaced I NEVER saw a runner who was smiling or laughing! Even if they were with someone......no smiles?

The absolute dumbest thing I ever did is quit competing. Once I had no goals I thought wtf I’ve been running 35 years what could I possibly get out of keeping up the effort. I later got to coach some elite hs runners and pass on my right or wrong moves. I’m just thinking it might be nice to become at least a hobby jogger. I’d not a clue what that meant back in the day.

My brother is still in the game and I get to go watch the best of the best in Texas. Just today he had a super soph in her 4th open 400 ever run 54.98 fat and q for state in the largest class in Texas. Then anchored a 4x4 with a 54.45. I digress carry on.

I am 48, been running since I was 18. 8 min/mile HR 130. I can get mine up over 180 when trail running (in the mountains) or doing hill repeats. Typical 10K race (44mins) HR is about 155-160. On the bike it is harder for me to get the rate up that high. At the national Duathlon championships last year was the first time HR was never below 160 (once there) for a hilly 10K run/flat but windy 40K ride/ and a hilly 5K run.

http://forums.pelicanparts.com/uploa...1524974195.jpg

Me in the black top in my speed merchant days. Or so I thought

The missus finished up the 9 weeks of "Couch to 5k" about a week ago. I finished it on Tuesday this week (she started a week ahead). I'd convinced her towards the end of the training when she was running 25 or 28 mins to slow down a little. Then when she finished the final week, I convinced her to slow down a little more, because slower (lower HR) and longer was a good way to build more endurance which we both need.

She then promptly ran 45 mins instead of 30 mins, and said that she could run more. Yesterday she ran for an hour (4.5 miles) plus another 5mins each of warm-up and cool-down walking. I think she's only running a 12 or 12.5 min mile which is slower than she wants to be going, but then she's also 8 years older than I am, so I think the fact that she's able to run for an hour and that speed is pretty amazing. She's also never been a runner.

I also slowed down a bit, and the HR has dropped a bit. I ran for 37 mins yesterday plus another 8 mins total of warm-up/cool-down. We are both up over 4 miles a run.

Great work! You'll notice your stamina increasing each week as you continue to train. Really try to concentrate on your breathing and cadence, and you'll feel the difference immediately.

What I usually concentrate on the most is my breathing. I try to keep it slow and deep. I usually inhale steadily, hold for a couple of steps and then exhale.

I don't usually think too much about my cadence, but according to my HRM which also has an accelerometer and monitors cadence, most of my run is at about 155spm and my max is around 170spm (most runs, I try to bump the speed up for a minute or two at or near the end). I try to run in a way that feels comfortable and efficient.

47 is an "old guy?"

LOL! You have a long ways to go before you earn that title.

Nope, not old, but I am "older".

Way to go! Yeah, some of the changes from week to week or day to day seem pretty extreme when you're doing it for the first time. The good news is that it's completely fine to repeat a day or two or a week or whatever.

My second "free run" after I finished the 9 weeks, I slowed down a little bit again to a 10 min mile pace and between the warm-ups and cool-downs and a couple of short periods of walking toward the end, I managed to go for 70 mins and cover a total of 6.25 miles.

Today was my third day, I wanted to change things up so I went back to the run from week 5 day 1, 5 min warm up walk, 5 min run, 3 min walk, 5 min run, 3 min walk, 5 min run and 5 min cool-down walk. I cranked the pace up a bit, but got a little over-zealous. The first 5 mins I managed to run at a 7 min mile pace. The second 5 mins I started at 7, but then dropped down to 7.5. The third, I started at 7.5 and dropped down to 8, but then for the last min, I was able to bump it up to a 6 min mile pace.