'Mature' runners.

Last night's training session was the toughest yet. We did 4 hilly circuits of 0.71 mile, with short walk "recoveries" between circuits. The circuit started with a steep downhill, turning sharp right at the bottom, onto a straight, slightly downhill stretch, then right onto a very steep uphill. At the top of the hill we turned left, continuing uphill, and then right onto a slightly down hill straight stretch to the finish. I ran with a colleaugue of similar ability, and we pushed each other hard on each circuit. Our lungs were nearly bursting, especially on the uphill, and our legs protesting. Splits were :- 5.09, 5.21, 5.19 and 5.20. The first was obviously too quick, 7.20 pace, but the next 3 were consistent. Our total mileage was 6.84.

No ice here today, but heavy rain and 40 mph winds forecast. The temperature is 8 degrees at the moment.

Dentist too, year 11 no treatment so very happy too!!!  Does it take that long for training to benefit you really?? So really a 16 week program of training is way to short really......or am I being simplistic.  Think the program I am using is a touch easy. I put in my times for the half I did in September on the RW Ultimate Schedules and race date and moderate training and the mileage per week is only in the late 20s and early 30s at the peak.......
TE sounds like a tough session well done.

Out for a short run this morning, 3.9 miles, just as dawn was breaking. The rain started as I arrived back at the front door. Excellent timing.

MrsJJ is out all day today and most of this evening. I need to hire a chef.
An expensive scooter was delivered this morning. I hope it's not my Christmas present from MrsJJ.

mcs
A 16 week programme for a specific race time works only if you have previously brought your fitness level up to the required level to cope. As an extreme example, you can't go from running 10 miles a week very slowly to racing a 1:20 half marathon 16 weeks later using a training schedule for that time.
However, you can use a non-specific schedule but do the sessions at a pace or distance that is appropriate for your fitness level, For instance, if it says do 8 x 400m fast I might do them at 1:40 but Mo Farah would do them in 55 secs each.

30 miles a week can get you a very quick 1/2m if the training is of high quality. I'm not a fan of running dozens of long runs to build endurance. Endurance can come from, say, 6 mile tempo runs or longish hill reps, or maybe 10 miles at a steadily increasing pace.
JJ

Afternoon all,

Oh boy we've had a change of weather here - torrential rain and gale-force winds!  Thankfully I wasn't running today.  

Spent hours putting up my tree in the church then my car got stuck in mud on the way home and I had to be pulled out by a tractor - great fun!  We were supposed to be going out tomorrow for a Christmas treat but Mike has to work so I shall have to go and help out in the church instead.  I've already been asked if I'll do a crochet masterclass in aid of the church as people were admiring my little snowflakes.  I think that could be good fun as i enjoy sharing my skills with others 

TE, your session sounded very tough.

JJ, is it a mobility scooter? 

If it is I will be round and carry you off on the pillion to a beach in  Bermuda - or maybe Margate.
JJ

John and I were on the beach in Margate in July after his Channel swim, I enjoyed swimming in the sea there, much nicer than in Dover.

Change of weather here too, the snow's all gone and temp has climbed to 9c, the weathermen say very little chance of a white Christmas yet again.

Treated myself to a new hair do this morning and some festive red highlights. Tonight we're having the dog club annual Christmas party - no, not on the training fields, we have a proper Gasthaus and the dogs are not invited!

Only 4 more non-running days!

Last  night was the running club's Xmas Dinner, with live music. It was a great evening and we were dancing until, nearly midnight. Us oldies still know how to enjoy ourselves.

Looking forward now to the forest 10k handicap on Sunday, with no watches, Garmins or k markers. Should be fun. Many will be running in fancy dress and there will be prizes for the best fancy dress, the runner getting closest to their anticipated time, and possibly one for the runner furthest off their predicted time.

TE
So you lived to tell the tale!

IW
Have a great time. No dancing on the table please.
JJ

JJ, yes I survived. It's amazing how different everone looked "dressed up to the nines!" I've now got a blister under each big toe through dancing too energetically.

BIW, hope you have a great party this evening.

TE - "Us oldies still know how to enjoy ourselves." We know better than anyone cos we've had years more practice at it! What fancy dress did you wear?

Pouring with rain here in the early morning when I had to get up and go to Aberystwyth for a half-day's work (don't usually go on a Saturday but this was an exception). Not so wet in Aber and the sun even gleamed out briefly from time to time.

Columba, nobody wore fancy dress at the dinner. Us men wore our best suits, collars and ties, and the ladies lovely dresses and heels. The average age of our club members is 50, and we still think we are teenagers.

It's 5 degrees here at the moment, a big contrast with our recent cross country race when it was below freezing. It's not raining at the moment, but showers are forecast. Will be setting off shortly for our forest trail handicap 10k race.

No table dancing, JJ! Great food & music, conversation and lots of laughter with good folks. Bottles of bubbly to finish it off. Great party.

Morning everyone,

am off for a gentle 10 miler this morning, gonna try a new route around villages and country lanes, so if you don't hear from today its because i have got lost AGAIN

Afternoon peeps,

10 hilly miles for me this morning with only a couple of probs with my breathing on the really steep bits.  Happy with that.  In other news, my little tree won the Christmas tree festival - piccies on my blog if you'd like a look http://extremeknittingredhead.blogspot.co.uk/  

Sarnie, hope you didn't get lost!

JJ, Margate please - I still haven't been to the Turner Contemporary 

Our handicap race went really well. The weather was perfect, although it belted down with rain for about 5 minutes, when I was on the third circuit. I believe there were about 25 club runners, and some of the outfits were superb. There was a bride and groom with the bride wearing a full train and the groom in top hat and tails. The 10k was 4 circuits entirely on trails, and started off uphill. There were uphills and downs and very little level ground. I put my estimated time as 49 minutes, and the results will be on our web site later. I think I overtook all those that started ahead of me, and was only overtaken in the last 200 metres or so, by the club's fastest runner. He said he saw me really sprinting up the final hill, and when he got to the top couldn't see me. He upped his pace and saw me on the finishing straight and passed me. This encouraged me to dig in to the finish.

We had mince pies and hot mulled wine at the finish, which went down very well, as it felt cold once we had finished racing. I have now really got the racing bug, as I gave it all my best, right from the start, and providing that I am able to stay injury free, hope to improve this years race times considerably next year. 

Red, our posts crossed, yet again. Yes our party went really well, and I was surprised that I hadn't lost "my dancing touch."  The only thing was, that I ended up with blisters under each big toe, which could have been a problem in todays race. I actually got a stone in my shoe under my big left toe during the third circuit, but thankfully, it moved away and didn't bother me for the rest of the race. I hope to be able to give more details of the race later, when they are published on our web.

Well done on your winning the Christmas Tree Festival.

Sarnie, if you did get lost, hope you were able to find your way home eventually.

On Tuesday, we are incorporating a stop at a Rest Home during our club run, to sing carols to the residents. We will have song sheets, so I will have to remember my glasses. Looking forwards to SPOTY  this evening, and expect Bradley Wiggins to win, although I hope Jessica Ennis does.

Wiggo for me, winning TdF AND Olympic gold just has to outrank all the other very worthy nominees. 

TE - what I meant to say was, what fancy dress did you wear for the 10k handicap? - but you haven't mentioned one, so probably you didn't.

Sarnie - that's my speciality - exploring somewhere new and getting lost!

4.8 miles this afternoon; felt hard, but shouldn't have, as conditions were perfect.

Off to look at Red's Christmas tree on her blog.

Columba, no I didn't wear fancy dress for the 10k handicap.

Morning all,

No running today but plenty of time for panic as I've still got to knit a hat/scarf thingy for my friend and get it posted in time for Christmas 

TE, I'm disappointed you didn't get dressed up - I could have lent you a snazzy little Ms Santa number