Over 60s training.

ceal, it certainly takes an effort of will to set out on them and towards the end the temptation to lengthen the 90 seconds rest is hard to resist, although I've managed to so far. I may do a couple more 10 x 400m and then perhaps vary it a bit by throwing in one or two 800 or 200m sections. Not in addition, but instead of, naturally. Aiming to do the same amount of effort overall in the session.

Ceal-Nice workout in the sunshine,have you anymore races planned.?

Graham-A real tough session that at a fast pace,should be a good atmosphere for the game tonight european games seem to have that bit of magic.

busbar, you're right, evening games against European opposition do have something special about them. The club's been sensible about prices too, with £15 for adults and £5 for children and OAPs. Can't complain about that.

Ceal-Feeling ok thanks ceal and looking forward to training tonight.
Marathon number and instructions came today so all is good.

Enjoy the football, Graham.

Glad you're all set, busbar. Hope it goes really well.

Nice day here today, though it's not forecast to last. Hill reps with the club last night, and about to set out for today's 5k shortly.

I'm taking part in the Clarendon relay marathon on Sunday - I think it is likely to be VERY muddy. My new trail shoes arrived today, and will NOT be christened in the race!

Diana, thanks. You enjoy the 5K.

Diana-All the best for relay sunday,old shoes will do.

Club run this evening was exactly 7miles @8.12 pace which was ok.

Aws - my excuses were enough for me; but it's a pity it was a club run I missed rather than a private one. It's encouraging and companionable to have others running around one.

Ceal - did you find the squishes and squelches slowed you down much?

Diana - a relay marathon, - how does that work? Four people and each one runs only 6 and a bit miles? I could cope with that sort of marathon. Not fast, but do-able.

This morning, by arrangement with a friend of mine, I ran to her house and she entertained me with coffee and biscuits and chat and then drove me back home. The route to her house is along the moorland road which starts at the end of my little cul-de-sac; it is very hilly and exposed, and I was gasping by the time I arrived, which proved to be 5.1 miles from home. She lent me a jumper when I started cooling off. It was pleasantly sunny, but quite breezy. I will admit to having dropped to a walk twice, on a couple of really brutal uphills. 

Nothing yet from JJ, then.

Good morning

6.05M; 1:17:38.7; 12:50/M;
1 - 12:58.3 - 1.00 - 12:58
2 - 12:53.0 - 1.00 - 12:53
3 - 13:01.5 - 1.00 - 13:01
4 - 12:59.4 - 1.00 - 12:59
5 - 12:48.0 - 1.00 - 12:48
6 - 12:32.8 - 1.00 - 12:33
7 - 0:25.7 - 0.05 - 9:05
13°C

www run, not world wide web but wet, warm and windy. In fact it was blowing half a gale and was right against me for the first 2½ miles. After that I just wasn't able to pick up the pace. Then it poured with rain for the last 2 miles.

al

aws

Congrats in getting out in the atrocious conditions at 6.00 this morning. We have had a very noisy night here.

Columba - Cold sores

al

Ceal-The running seems to be ok thanks ceal,nice run from you this morning 

Hi there

Yesteday had appointment to get haircut ie. scalped so cycled there 7 miles come home via a different way plus a few detours 13.42 miles. Discovered there is a cyclepath between stanford and Grays Could use this  for when my runs get longer

Then in the evening i did 2.73 boy that was hard still had my bike legs on even 4 hours after i finished bike

Today 4 miles 2 miles out and back could have (wanted) to go further but with race sunday had to be sensible

Ceal cycle was yesterday but thanks just looked at weather for sunday at this moment (it could well change) at the time of race 11-12 degrees with 6-8 northeasterly wind

Pammie
The wind could be worse, I think 6--8 mph is ok. NE is cold though. .

Hello all,
Returned to Canada last night. I really enjoyed my trip, meeting so many forumites and spneding quality time with my family.

Graham,
Very good looking 400s and very consistent. I have always found that once I hit 10x at a consistent target pace I needed to mix it up a bit to get further improvement. Including 800s would certainly be a good step. It will be interesting to see what pace you do them at compared with your current 400s.

ceal,
you asked me sometime ago about how my heels reacted to LFTOM. Unfortunately they really stiffened up, probably partly due to the amount of walking I did.  I am taking a few consecutive days off to give them a bit of a rest. It is definitely limiting my running and pace but at least I can still run. I can't imagine how TS feels.

I really enjoyed meeting so many of you at LFOTM on the 28th and appreciate the comments from both Tracey and Sharkie, maybe next time.
Despite my slow time my effort level was good and my pace consistent, no fading. I did drop off the pace a bit in lap 2 but that was delibrate as I was feeling my heels a bit.

Run Duration = 24:31,  Run Length = 5.0 Kms or 3.1 Miles

Average Run Pace = 04:55 per Km or 07:56 per Mile, Age grade =  68.4 %

Average Run WHR = 86.9 %,  Max Run WHR = 94.6 %

Average Run Cadence = 86.0, Average stride length = 1.2 m

Lap  Duration   Per Km    Per Ml

01     04:49     04:49      07:46     

 02     05:08     05:08      08:17     

 03     04:55     04:55      07:54     

 04     04:53     04:53      07:52     

 05     04:43     04:51      07:49     

I had a lot of fun with my relatives and even met some cousins that I had never met before.

I managed lots of runs around Marlow, exploring old haunts and trails. The rain always seem to hold off so I could get my run in.