Over 60s training.

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28/09/2012 at 17:23

Thanks busbar.

Hope everyone enjoyed the LFOTM. It's not often the first post of the day is as late as this!

28/09/2012 at 19:06
I am. Typing this on my new toy. Stewart bought me an iPad back from Hong Kong. There will be mistakes!

We all had a great day in the park. It was just lovely to meet up with Mick, he entertained us well ??ith his Canadian stories. TS joined us too.

The race went well for me too. My Garmin says 23.05 mins which if correct is a 99.7% age grading! It was my best time since the end of July 2010.

I have no icons on my iPad. Therefore I cant correct my spellings. You will have to bear with me!
K2
28/09/2012 at 19:22

28/09/2012 at 20:21

Hello I'm back too

Didn't get back till late an enjoyable day, couldn't  quite catch Mick  i'll have to get into serious training for his next visit

Had a good race too was looking for a sub 26:30 for a seasons best did 25:44 (5:11, 5:15, 5:14, 5:07, 4:55) Wava 61.17 best wava in a few years even my pb in 2009 was only 61.54

28/09/2012 at 21:12

Hi there
         Good to meet you all at park today and i think everyone ran well.
Nice present from stewart ceal,mick have a safe trip back home.
Don't  know why i feel tired as i didn't run hope to do one soon. 

28/09/2012 at 21:39

Great get-together in Hyde Park and a fantastic run by Ceal on a toughish day but excellent performances all round. I stand in awe of Mick travelling from Ottowa to run a 5k and getting no expenses.

Attendees were Ceal, Pammie, Empty, Mick, busbar, TS and me.

Home improvements finished at last.
JJ

28/09/2012 at 22:51

At the risk of singling out individuals, Pammie and ceal seem to have had particularly good runs this morning. It's great that people on here can get to meet in person on these sort of occasions and enjoy themselves running and socialising afterwards.

28/09/2012 at 23:27

Sounds like a great day was had by all at the LFOM run/get together.

Ceal - you are very spoilt, enjoy your iPad. 99.7% is amazing - great run.

Pammie - congrats on your good run too.

Hope Mick had a good time - a long way to travel, but I'm sure he enjoyed the catch-up.

I ran about 15km with my mates and Mae this morning. Ended up being quite a hilly run, but enjoyable.

K2
29/09/2012 at 07:45

Morning!
Run done. 2.18 miles in 28:36 (inc a short chat), av about 13:08.

It'll do for starters. It's my day off and I was out by 6.40 - that must be a first (apart from the CW maras).

29/09/2012 at 08:43
Mick - I'm so sorry I could make it yesterday. Had a really bad night sleep or lack of it with Andre.

Pammie - Am really pleased that you had a good race yesterday Are you doing Southend Classic 10k?
29/09/2012 at 08:45

Good Morning,

K2
WEll done, your holiday activities did you good. to answer your question about the Nov LFOM, I am sure I will be in the Park, as to whether I race or not will depend on the weather. I have no need nor desire to race when it is freezing cold!

busbar
You are most like already doing your 20 miles and will be soon be reaping the rewards of a tasty British Breakfast


Graham
I presume your x-country will be a bit soggy, have fun, and I do mean that!

NZC
You are going great guns at the moment.

Mick
I hope your heel/foot is/are behaving this morning.

I am not on new toy today, because for a long message/post I can rattle out the keys very quickly on a proper key board.


I didn't get my usual message from Malcolm/Serpentine with the race results, so not sure what happened there. Anyway, have looked on the web-site and my time is correct. Just 6 more seconds and that would have taken me under 22 mins and would have given me 100% age-grading. So just a bit faster and -------, annoying but I know I gave it all I had. I hadn't intended to do hurt again, but I did. The 10k and 5 miles didn't hurt like the 5k yesterday.

Splits:-
4.32 mins, av pace 7.19 mm, HR 148/157
4.35 mins, av pace 7.23 mm, HR 157/160
4.38 mins, av pace 7.28 mm, HR 158/159
4.45 mins, av pace 7.40 mm, HR 156/159 --- This k is always slow for me
4.29 mins, av pace 7.14 mm, HR 155/158

av pace 7.26 mm, av HR 155, MHR 160

One happy bunny.

I have only ran 7 miles so far this week. So may go out later this morning, the sunshine is too good to miss. Not counting this week I have only averaged 22 miles a week over the last 12 weeks.  

   

aws
29/09/2012 at 08:51

Good morning

nrd (overslept, can't think why)

Glad you all had a great day yesterday. Sorry I can't get there these days, but I have a painting class Friday mornings so that rather clobbers it for now.

Ceal - that's an amazing performance, 99.7% is incredible, well done indeed.

al

29/09/2012 at 09:03

aws
Thanks, Maybe, just once, if you give enough notice, you could say that you are not able to give a class. eg the end of Nov. It would be good to see you again.   

29/09/2012 at 10:59

Morning all

It was great to meet up with everyone again, first time in 15 months I've been able to get up for it. Shame Tracey wasn't able to join us but hopefully I'll get to catch up with you soon Tracey.

Have to say that I didn't quite know what to expect from the body as a 5k is so vastly different to the 5 miles I did the other week. In my minds eye I had set a target of between 23 and 23.30, not as ambitious as TS's suggestion of 22, based on the 5 mile performance.

Started off a row behind Ceal and just slipped past her on the first corner, not a good move really, on the slight upslope at 1k Ceal came back past but on the down hill bit towards 2k just edged ahead but then turning to run along the lake again Ceal came past and for the rest of the race was about 5 secs in front until the 0.5k where she pulled away a little bit more.

My mile splits were

1)  - 1m - 7:25(7:25/m) - 127cal
2)  - 1m - 7:30(7:30/m) - 128cal
3)  - 1m - 7:29(7:29/m) - 128cal
4)  - 0.12m - 51(7:06/m) - 15cal

pleased that they were that even, and even more pleased that the treacle I ran through in the last 0.12mile wasn't as sticky as I thought.

Amazingly Serpie and Garmin times matched at 23.15, age grading of 66.10 which was marginally better than the Victory age grading of 65.83.

Ceal's performance was absolutely fantastic but, typically, she said she was disappointed by those 6secs immediately after we had finished - this whilst I was still trying to find enough puff to speak !!

These two races have now given me confidence to start to set some targets to achieve in the next year, based on age grading rather than PB's. I'm setting a minimum target of 70% and a "PB" target of 73% as that is roughly where most of my age gradings were when I set my PB's (except for the marathon). So traget ranges are

5k 21.03 - 21.57
5m 34.48 - 36.18
10k 43.48 - 45.41
10m 1.12.03 - 1.15.08
Half 1.35.48 - 1.39.54
Marathon - not even thinking about that one

As I sit here now I think that the 70% target at least should be attainable, the 73% will really depend on the training going really well - but let's see where I stand when GSR comes around again next year.

Mike T

 

 

 

29/09/2012 at 12:15

Mike
Good targets, as long as you are able to train then I am sure you WILL achieve something in that range

I have been running this morning, The sunshine was beautiful. I managed an easy 7.16 miles, av pace 9.10 mm, av HR 122, MHR 135. 4+ miles of it was on my trail and the run was undulating.

29/09/2012 at 14:06

good day

nice to see almost everyone yesterday and pleased to note that Mick6's old BT pension pays him enough to pop across here every couple of years.

Even better was that my sartorial presence inspired the ladies running to season's best times so that they could get back quickly to stand next to me!
Excellent effort by Ceal both in time and AG and Pammie's effort of a +50 sec. seaon best was a superb reward for her continued running streak.

Watching Mick6 and Empty finishing was enough to satisfy me that I made the right decision - even the chatting afterwards tired me out and I needed a snooze on the long train journey home 

Edited: 29/09/2012 at 14:08
29/09/2012 at 16:42

Glad it was such a pleasant reunion yesterday - wish I could have made it. Hopefully I will get there again sometime.

Really lovely weather down here today too, but I haven't done too much with it apart from a brief trip to the park with grandsons, who stayed over last night. Will pop out shortly for today's 5k, and it probably won't be much more after doing a slightly longer one yesterday. I'm feeling better than I thought I would with running every day, though it is a bit of a rush to fit it in some days.

29/09/2012 at 18:23

That sounds like a wonderful reunion at the Serpies, and some brilliant performances, - hardly like to single people out.

Is there a LFOTM in December? - I may be in London for Christmas this year.

Ran 8 and a quarter miles earlier today, on a route somewhere between undulating and hilly. Lovely sunny day for it, with a keen breeze which seemed chilly when I set out but by mile 3 was pleasantly cooling.

((Tracey)) - when Andre's awake at night, does he need you around or is it just that you can't sleep when you know he's about?

29/09/2012 at 18:24

Hello,  back again on internet after the connection hiatus due to a BT underground fault.

Well done the Serpie trio of racers.  Nice times from Ceal, Pammie and Mick.
Ceal, ooh so near to that 100%.  Sure will come another time I reckon!
I see TS was there, I have been wondering how he has been,  cos he ain't been on thread, initially due to injury I believe.
Good presence of  threaders with JJ, Empty and Busbar also there.  Nice

Kept up some running last week and managed 3 x 9minuters during the 5.8 miles ran yesterday,  first time for ages, in training that is.

Have to go, taxi due anytime to take us to a 50th wedding anniversary party.

29/09/2012 at 18:28

Oops,  just spotted your input TS.   Good to see that.  Hope you'll soon be back running unless you are doing so already !

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