Скачать или смотреть Week 7 Long Run – Leven and Lundin Links

At the end of June, I spent the day with Ben Smith who was attempting to break the world record for the greatest number of marathons run on consecutive days. He was working his way around the United Kingdom and marathon number 275 was two laps of a half-marathon route starting from Leven and taking in a figure-of-eight around the neighbouring villages.

I ran with Ben and a dozen or so other supporting runners on the morning loop. I had run over the course a few days previously, with no trouble and finished in just over two hours. However, on the run with Ben, my malaise returned and I struggled after the 11km mark, eventually breaking away from the group and cutting out the furthest part of the route. I joined them again with about 6km to go and finished the morning, still struggling behind everyone else.

With a couple of months gone by, and 7 weeks of structured training under my belt, it seemed right to go back and try the route again. The previous long run – 19km four days earlier – had gone reasonably well, but I had tired after 17km and walked/run the final two kilometres.

This time, everything went better than expected and I managed the half marathon distance quite comfortably, before carrying on to do the extra distance required by the programme. Running in the cooler evening was definitely better – I didn’t need to hydrate at all during the run. The running dynamics were also quite acceptable, and the overall pace of 6:18/km was OK while still leaving a lot of room for improvement.

https://connect.garmin.com/modern/act...

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Malcolm lives in the east of Scotland, near Edinburgh and St Andrews. He’s in his sixties now. He used to run in his twenties but gave it up when his family came along. Thirty years later, he had lost his fitness, gained a lot of weight and was on medication for high blood pressure. Deciding to take control again, he started to count his calories, and picked up the running bug again.

He now leads a jogscotland group and helps organise Falkland Trail Runners. He also runs with “Leven Las Vegas”. If all that wasn’t enough of a challenge, he decided that he would celebrate turning 60 years of age by running his first ever marathon! Things started off well but took a turn for the worse when a foot injury took him out of training for three months. He still did his marathon, but not as quickly as he would have liked. He has done other marathons and half marathons since, but continues to do more and to look for proven ways he and other older runners can improve their running.

Follow his story at www.facebook.com/prayingforthefinish

The series covers topics such as

• diet and nutrition for older runners
• podiatry, footwear and keeping your feet in top condition
• physiotherapy and other ways to treat aches, pains and injuries
• training techniques for late middle age
• heart rate, lactate level and other factors for endurance running
• effective warmup and cool down regimes for older people
• running economy and using active recovery to run farther with less effort
• avoiding injury with proper running form

These are explained from a perspective of practical experience and personal research. With luck, the channel will also include contributions from sports scientists and health professionals with an understanding of exercise in later years.


This video includes music tracks from the YouTube Audio Library and are used under a Creative Commons licence -
http://creativecommons.org/licenses