Over 60s training.

Ran 10miles today at 8.30 pace was supposed to be 12miles but garmin died again.
Still 2miles wont make any difference now

JJ, yes, I agree about the intervals and don't expect rapid results. Shortening the rest intervals sounds the way to go but will be tough!

Mick, thanks too for your comments re intervals. A friend from my club has given me a training programme which I'm tempted to use. While keeping the overall total distance at about 4K it has intervals* varying from 200m to 1000m depending on the week of the schedule.

*I believe "interval" refers to a rest period rather than a running bit but  couldn't think of another word to use.

Difficult weekend. Daughter went into labour Saturday morning. Finally had a daughter (8lbs 6oz) by caesarian section at 5:00pm today. Fortunately, according to son-in-law, all now seems well other than exhaustion. So we now have a new grandaughter, Emilia Grace.

Didn't run XC on Saturday in view of events and a cold. Time for another celebratory glass.
JJ

JJ, you and your family must all be so glad everything's turned out well, although your daughter's obviously been through a difficult time. Congratulations on your new granddaughter. Enjoy that drink.

JJ - 8 lbs 6 oz, - that's a good size. I suppose you'll have to stay away from her until your cold is better? Congratulations all round. I think "Grace" is a name that's coming back into fashion. 

JJ
Congrats on the new g-daughter.

JJ Congrats on being a grand-dad again and to your daughter wishing you all the best

Graham You're right  about the interval referring to the actual rest period. Good idea to mix it up a bit 

Good morning

5.09M; 1:03:52.9; 12:33/M;
1 - 12:26.7 - 1.00 - 12:27
2 - 12:32.7 - 1.00 - 12:33
3 - 12:56.5 - 1.00 - 12:57
4 - 12:45.5 - 1.00 - 12:46
5 - 12:20.6 - 1.00 - 12:21
6 - 0:50.9 - 0.09 - 9:22
10°C

I imagine seeing numbers like that makes everyone feel good because they know they can't run so slow. I'm glad I can cheer you all up

al

Just read back

JJ - Congrats on your brand new granddaughter. I love the name Emilia. Best wishes to her and her Mum and Dad.

Pammie - great report back there and super enviable performance.

al

JJ-Congratulations on your new grandchild,best wishes to your family. 

Very many congratulations on the arrival of Emilia Grace JJ. Sorry that your daughter had such an arduous time, but I'm sure she's worth it! I agree it's a lovely name.

Fantastic 10k result Pammie - well done. A time I can only dream of. 

I missed wishing ceal a wonderful holiday, but I'm sure she'll have one. So pretty around Carcassonne.

Very busy day yesterday. I left early to take part in the Clarendon relay marathon. Our club managed to enter 7 teams, so really good attendance. I was on leg 2, and the sun had just broken through the mist when I started. It was quite challenging terrain, with several hard climbs, descents through woods with stones, roots and sliipery chalk, and also some helpings of mud, so I was pleased to manage my 10k or so nearly 8 minutes slower than Pammie did hers! One mile took me 10:47, but I did stop for a few seconds at a drinks station, and it included the hill I found hardest. If I can believe my garmin, I did the last quarter mile (downhill) at 7:57 pace!

http://connect.garmin.com/activity/230898826

Well done Diana!  - I don't like slippery.

Aws - those times are very much what I would expect of myself. As long as there wasn't too much uphill, when I might go into the 13s or higher.

Diana,
Well done I know how tough 10k on a technical course can be.

aws,
If I extrapolate my current decline to your age then you would appear very fast.

JJ,
Congrats. I guess it must be nice to get congrats on something you had nothing to do with or if you did claim some contibution it was a very long time ago. 

A comfortable 5.4k for me today.

12:27 PM Monday, October 08, 2012

Home5.4k, 9c, sun, felt comfortable

Run Duration = 29:45,  Run Length = 5.4 Kms or 3.4 Miles

Average Run Pace = 05:29 per Km, 08:49 per Mile, Age grade =  62.1 %

Average Run WHR = 75.7 %,  Max Run WHR = 89.8 %

Average Run Cadence = 85.9, Average stride length = 1.1 m

Lap  Duration   Kms      Miles    Per Km    Per Mile    AWHR     MWHR   Cadence  Slength(m)

 01     05:54     1.0        0.6      05:54      09:30     58.5%     65.3%       87.0        0.97

 02     05:25     1.0        0.6      05:25      08:43     70.1%     77.6%       85.0        1.08

 03     05:22     1.0        0.6      05:22      08:38     77.6%     81.0%       87.0        1.07

 04     05:26     1.0        0.6      05:26      08:45     81.6%     85.0%       85.0        1.08

 05     05:23     1.0        0.6      05:23      08:40     85.7%     88.4%       85.0        1.09

 06     02:13     0.4        0.3      05:14      08:25     87.8%     89.8%       87.0        1.10

JJ, 

Congrats on being a grand daddy again
Last week I became a great uncle again due to niece Tracey bringing another life into the world.  I don't have any grandchildren but at least we have 1 g/nephew and 2 g/nieces now !

Pammie,
Excellent time in your 10k.  I am sure you will be back to the sub 50s very soon, your progress has been equally impressive in training and running every day.

First 5k parkrun for a month and I ran a fairly standard race at 28m.59s.  Trouble is now we have such a great attendence of runners,  Saturday's had 392, it is difficult to get a better time as the inevitable crowding has a holding back effect !

Laps;-   9.29,  8.58, 9.07 and 1.25 for 0.17m.  Age % 63.31   283 out of 392.

Some intervals today.  Started with warmup spell with laps of 12.46/mile and 10.35/mile.  A slate grey coloured snake was coiled in middle of path in first mile, not sure if grass or adder and it didn't slither away just showed it's fangs.

Intervals:-   200m....1m.05s....8m.44s pace
                 400m....2.16........9.00
                 400m....2.11........8.38
                 400m....2.12........8.49
                 400m....2.12........8.40
                 400m....2.05........8.26
                 400m....2.07........8.30

Back to "normal pace"  1 mile 10m.15s and slow warmdown 0.40m at 12m.00s pace  Total covered 5.1 miles.

Ceal - I was going to say - 90 minutes! But 70 minutes is still pretty good. Have a great holiday.

Pammie - 51.18 - great stuff, enjoyed your report - sub 50 is looking good.

Mick - nice to be back home getting stuff done that needs doing.

JJ - congrats on the safe arrival of Elilia Grace. Enjoy your glass of wine, this grand parenting really takes it out of you!

Diana - well done on your tough leg in the relay marathon.

Impey - good effort in your 5km and not so nice to come across a snake while doing your intervals!

I had a big run Sunday morning - 31.4kms, I was unsure whether to do this run as I had done the Legend, but I'm still here, so it must have been alright! Now not sure whether to run the 5km tonight, as I am still very tired.

Impey - didn't slither away, just showed its fangs - that must have been a bit intimidating!

NZC - that must have been nearly 19 miles, - and barely recovered from The Legend! - Was it off- or on road? and what decision did you reach about the 5k? 

Been swimming.

Tracey
When you said 30-day shred I thought of our mountain of old paperwork!