Over 60s training.

Quick report on the 10-mile race last Sunday. The good news is that I beat my target of 1 hr 15 mins by the comfortable margin of one second! That's over two minutes slower than last year but after my problems recently I'm not complaining. It's quite a hilly course and the temperature by the end was about 20 degrees. Almost tropical by northern standards.

Evening

Graham that is fantastic the 2 minutes with the problems you've had is nothing once you can get good solid training behind you you'll get it all back Still a brilliant time mind

Just did 4.43 miles  another best run in yonks i like this

9:44
9:42
9:25
9:41
4:04 (9:26)

42:39 now work

Tracey enjoy tomorrow

Thanks Pammie. You're going really well!

Too many good runs going on here. They all look a bit quick to me especially when I tried a run but legs were still quite stiff so it was a very short recovery effort. Did some gardening and doodle walking instead.

House is fairly chaotic with the decorators in and the tiler starting tomorrow.

JJ

Graham,
It is surprising how quickly we lose speed as we get a bit older, but still a great time. It will come back but it seems to take a lot longer than the time to lose it.

JJ,
I too am having troubles with stiff legs and feet. The stretching and rolling is helping but the only thing that seems to get rid of it is not doing anything. Riding my bike seems to be about the only thing that doesn't bother me.

8.8k done

09:29 AM Tuesday, September 04, 2012
Gym8.9k, 20c cloud, heels ok

Total Run Duration = 49:30, Run Length = 8.8 Kms or 5.5 Miles

Selected Lap Detail
Lap Duration Kms Miles Per Km Per Mile AWHR MWHR Cadence Slength(m)
01 05:33 1.0 0.6             05:33   08:57     63.3% 72.8%     85.0 1.06
02 05:56 1.0 0.6             05:56   09:33     72.8% 80.3%     83.0 1.01
03 05:33 1.0 0.6             05:33   08:56     75.5% 79.6%     83.0 1.09
04 05:31 1.0 0.6             05:31   08:54     76.9% 79.6%     84.0 1.08
05 05:51 1.0 0.6             05:51   09:25     78.2% 81.6%    84.0 1.02
06 05:36 1.0 0.6             05:36   09:01     79.6% 83.0%    84.0 1.06
07 05:36 1.0 0.6             05:36   09:00     78.9% 83.7%    84.0 1.06
08 05:35 1.0 0.6             05:35   08:59     83.0% 85.7%    85.0 1.05
09 04:16 0.8 0.5             05:26   08:45     85.0% 89.1%    85.0 1.08

Totals and averages for selected Laps
Lap Duration Kms    Miles Per Km Per Mile AWHR  MWHR Cadence Slength(m)
 09    49:30   08.8     05.5    05:38    09:04    76.8%    89.1%   84.1       1.06

Anything at or below 9 minute miling seems very quick to me.As for Graham with his 10 miles in 1 hour 15, that is awesome.

NZC - I have been "thinking about" the painting for years, and only just got round to it. There is still one more room to be done, plus the kitchen but I don't know what to do with the kitchen. I shall be sleeping back in my own room tonight, hooray! May wake up rather early though as I've sent the curtains to be cleaned, so only a (white) blind between me and the daylight.

Aws - lol at the spiderman joke. Must remember it to tell my children.

4 and a half miles X-C with the running club tonight. Fell over once (sun was in my eyes, couldn't see and tripped on a bit of uneven ground) but no damage done.

Good Morning,

Graham
All credit to you for your 10 mile race. It is endurance that you have lost during your time off's this year. You displayed perfectly in your last 5k race that you have not lost your speed. Endurance is easier to build up than speed so over the next couple of months you will get back to where you were last year/earlier this year. Plus of course, keeping working on your pace too.

Mick6
I am sure what you are going through at the moment will be worth it in the end.

JJ
I can only suggest to you that for a couple of weeks that you try run/walk for 1 min each. That will vary the pace for you and if you run fast enough your HR will still be up for the 1 min walk. I think running at the same pace using the same part of the leg muscles contributes towards the leg stiffness. Well I am only telling you what worked for me after time out with an injury. Also I did quite a few 20 mins FAST walking, again it uses different parts of the leg muscles. Whatever you decide to do, I think in a couple or so weeks time you will be back in the groove.

Columba
I am relieved to hear that no damage was done when you fell last pm. I think the kitchen is the hardest room to decorate in the whole house.

Pammie
some good running from you yesterday.

I don't think I am running today, I have loads to do and we are off to Brighton tonight to babysit Betsy.  

Graham,

That was a great time in the 10 miler with it being hilly and v.warm temperature adding to the challenge.  Even if it was making a pb by one second it sure that  you haven't lost much impetus.  Well done.

Had my first club run Monday evening (since May) and really enjoyed it especially with the company of old and new members.  Nice 6.6 miles on undulating trails in windless conditions.

A "social" run with club tonight and we are playing host to a Doncaster club who are joining us for the run and to enjoy eats and drinks in club house after.  Where they train it is basically flat so they will find our routes fairly hard due to the hills. Two courses to choose from, either the 6 or the 8 miler. Think I'll stick to the 6 while I feel quite fit and ache-free

JJ,

Something on the lines of what Ceal advises you to do sounds very good to me .  Actually  I found fartleks very helpful to get me going again.

Good morning

nrd

It should have been a runday but the only thing running around here is my nose. It runs indoors, it runs in the garden, it runs up to the shops and it runs back. If I don't catch it, it drips. TMI? Sorry, that's the way it goes. (I could give more...)

al

Thanks for all the contributions to come- back training,

4.26 miles done today in 52 mins. Slow but it was all off road, with two ginormous hills, hard baked tracks, two newly ploughed fields where the footpath hasn't yet been reinstated and the usual gates and styles. Je suis knackered.

Tracey
Nice day out. I'm sure the high point was Asda.

aws
Noses run in our family too.

Columba
Bad luck on taking a dive. Even if it didn't hurt it's still a bit of a shock.

Mick
The problem of recovery is a natural consequence of increased years . I'm convinced that alternate day training is the best I can now hope for.
JJ

I may have to change the tuna sandwich prize to Asda BLT.
JJ

Maybe Aws will find that a great relief!

For most of this year I haven't been running more than three days a week, and I haven't got slower. "Less is more" some of the experts say.

Tracey - sounds like a great day. Glad Andre got to sing.

Ceal - I wonder why kitchens are so hard to make decisions about. I have been out in the garden most of today; so nice, after all that time indoors with scrapers and paint brushes. I had home-grown raspberries and blueberries for supper; could have had runner beans too but forgot to pick them. 

Columba
Best stay with the tuna sandwich then.

Three days a week of high quality training will be as good as, or better than, more days of low level training each week. Unfortunately, if you do the same work every week on your three training days you will plateau quite  quickly and PBs will generally get fewer. If you want to get quicker you have to keep adding slowly to your training pace and distance.
JJ

Good Morning,

re Training in one's 60's I had no real problems doing 30+--40 miles a week  (even 50--60 miles when I did London mara, I was 65+yrs then) with speed work included. But once I hit 70 it all changed. I am still trying to find the correct way to go in order to get the best from my training. I do still believe in periodisation for one's training. .  

Tracey
I hope you enjoyed your time in the O Park, you didn't say! That was great that Andre got to sing the National Anthem.

Columba
My blueberries, bar a handful, are now over. I am looking forward to larger bushes next year. 

aws
I hope you have now discovered where the stop cock is!
   

Hello everyone!

I'm lurking and skimming through posts - there aren't enough hours in the day to work, do home/family stuff, and watch the Tour/Olympics/Vuelta/paralympics.. followed by the Tour of Britain.

All ok here. mostly. Running went pear-shaped (as I am!) but we'll refocus and get sorted.

Love to all.

aws
A local radio station has jokes like that one at frequent intervals. The recent topical one is:
"After George Osborne's reception at the Paralympics he's announced that he's going to increase the tax on booze."