Over 60s training.

TS,
Do you do your one leg squats without support?
I followed your link and found it a bit depressing, something else to worry about. I think my problem is different though as it is my heels that get sore rather than the ball of my foot or my big toe. I am making some serious progress as my heels are no longer stiff or sore when I first get up. It seems to now be just at the end of the day or after a long walk or hard run. Compression socks after exercise seem to help a great deal.

Impey,
always good to see continuous improvement, well done.

ceal,
Yes quickly back into the normal routine but I did really enjoy my trip and meeting you all again. However I do find the SE corner of the UK just too crowded, way too many people and cars.
I guess all runners have the same problem with good food, no resistance.
Have a safe trip home.

Now I have forgotten what was on the previous page. 

Pammie,
wow that is a big jump in such a short time, I was lucky at Hyde Park that you did not come roaring past.

I did a tough 5k race today. It was all hills, no flat at all. My time was slow but I felt very good and was close to my Hyde Park time despite the hills. I am pleased with my effort level and how my heels behaved, I definitely am improving.

2012-10-14T14:15:07ZG Race

Lanark5k Race, 8c, rain, very hilly, no flat, felt good all the way.

Run Duration = 24:48,  Run Length = 5.1 Kms or 3.2 Miles

Average Run Pace = 04:51 per Km or 07:49 per Mile, Age grade =  69.7 %

Average Run WHR = 89.4 %,  Max Run WHR = 97.1 %

Average Run Cadence = 86.8, Average stride length = 1.2 m

Lap  Duration   Kms      Miles    Per Km    Per Mile    AWHR     MWHR  Cadence  Slength

 01     04:26     1.0        0.6      04:26      07:09      76.8%     84.8%      89.0       1.26

 02     04:57     1.0        0.6      04:57      07:59      88.4%     91.3%      87.0       1.16

 03     04:51     1.0        0.6      04:51      07:49      92.0%     94.9%      87.0       1.18

 04     04:58     1.0        0.6      04:58      08:01      94.2%     95.7%      85.0       1.18

 05     05:04     1.0        0.6      05:04      08:09      94.9%     97.8%      86.0       1.15

 06     00:28     0.1        0.1      04:51      07:48      96.4%     96.4%      86.0       1.20

Cadence was a bit off though.

Great 5k times from Pammie and Mick, also impey, but what a nuisance about your knee. I have a slight niggle with my left knee, but it seems no worse after running every day, and often disappears when I'm warmed up.

The 5 x 50 is a challenge I'm trying where you run, walk or cycle a minimum of 5k every day for 50 days. I've now done 36 days, and have run it every day. Today we did the recce for our off-road race, which takes place next week, so I actually did 15.49k not just 5. There was quite a bit of stopping and starting to dicuss marshalling, so that made it a bit easier, but the terrain is challenging! It was also tather muddy (but gloriousa sunshine) http://connect.garmin.com/activity/233210008

ceal, French patisseries are pretty irresistable! The canal run sounds very pleasant.

Well, that's funny. I wrote and posted about the Huntington Chase, and after I'd posted it, it appeared on my screen - but now is no longer here, and evidently no-one else has seen it either.

Columba - no, guess you'll have to post it again.

Ceal - you sound like you have had a wonderful holiday, and still getting your runs in.

I haven't run since Wednesday. Everything seems to have gone to pot. Husband came home the previous week from overseas with a bad cough, and now I seem to have caught it, but that is the least of my problems. 

One of my grandchildren has not been well and has been in hospital since Friday. Daughter has been spending the night with her and we are all doing what we can.

Pammie - you must be thrilled with your break-through - whatever you are doing - keep doing it~!

Impey and Mick - good 5kms from you too.

Diana - 50 days is quite some time to keep on keeping on!

Torque Steer - you are right, I usually get at least one short fast run after a marathon, then it all turns to custard!

Been with grandaughter for a few  hours today.

My club has won the  Kent championship for the fifth year in succession.
The competition is over 10 fraces at distances from 10k to a marathon

ceal
What's your age grading for eating. Is it over 100%?

Mick
Excellent to hear about the progress.
The SE of England still has lots of quieter bits but generally speaking you're right.

NZC
Best wishes for your grandaughter's recovery
JJ.

Ceal
If you move your cursor to the bottom right corner of the posting box you will see "Edit" appear.
JJ

Good morning

5.26M; 1:06:22.5; 12:37/M; 5°C

Cold and still, but certainly not dead. Approaching the primary school on the fast downhill last mile of my run I saw in the distance a coach parked at the kerb and a knot of people on the footpath. As I got nearer I could see a crowd of near enough a hundred people, mixed adults and small children, and they completely filled the way through. I considered running in the road to pass the coach but thought better of it as it's quite a busy road even at 6:30am. So I just ran straight at them shouting, "Good morning. Gangway please. Thank you, good morning." I can't say the crowd parted miraculously but it opened up as I went through and no-one even brushed against me lightly. I felt a bit bad about such a cavalier attitude, but they didn't seem to mind.

Ceal - I don't remember any 10 in my timings...

al

NZC - very sorry to hear about your grand-daughter. What age is she, and what seems to be wrong?

Shan't be posting for the next few days, - at least, probably not, depends on how long I can hog my daughter's ipad for - am going to stay with her for a few days and play with my granddaughter. May manage a run on Wandsworth Common (I like running in London, nice and flat compared with home).

I'l try and retrieve my post about Huntington Chase.

Huntington Chase completed, - lovely weather for it, and it was really enjoyable. However, I managed to take a wrong turning, - running along a grass path on a hillside I saw two cyclists and a horse turn off along a narrower grass path. Assuming they knew where they were going, I went the same way, though it wasn't marked and there was no marshall in view. It went up, down, up, down, a long way ... and then petered out! And no sign of the rider and cyclists. However, down a very steep hill I could see a village so by slipping and sliding and clambering and wading through bracken I got there, and in the village was a marshall, so she put me on the right track. I later discovered that many of the rider-and-cyclist competitors were locals who had just decided to do their own thing. I shall know better than to follow them next year! Brother enjoyed it too, walked most of it and ran some and got back before me!

Ceal,

Possibly you are back this side of the channel by now!
Sounds a very nice place for your break and  keeping up the running somewhere new must be exciting too.

I read through the transcription of your interview and found it absorbing.  Didn't know you had a delicatessen at one time though .

Mick6,
Great stuff.  Well done on your Lanark 5k which was tough considering being all hilly.  Age grading very good despite them darned hills !  Good luck with your next one this Sunday.

Diana,
Wonder if we have a similar knee niggle?  Mine is at the front of left knee and doesn't seem to bother me when running intervals or race pace...strange.

Intervals day.

Ran carefully for the warmup miles, in case the knee started to grumble again.
After the 2 miles I eased into the intervals increasing speed to 5k pace and a little over that.

First mile slow but I always remember Danny Dreyer (the Chi running author) who says having slow runs does no harm and sometimes works better than training faster.  Then I also am mindful of Julian Goater in his book saying it's best to keep varying the pace.  I guess both could be right in their own way. Certainly think Julian is right anyway.

Mile 13.18
Mile 11.40

0.12m.....1m.05s....8m.55s pace.
0.23m.....2.04........9.04.
0.25m.....2.17........9.07.
0.25m.....2.10........8.42.
0.25m.....2.07........8.24.
0.26m.....2.11........8.20
0.26m.....2.06........8.13
0.12m.....1.00........8.09

0.54m warmdown  11.18 pace.   4.3 miles total not including walk int.breaks.

No news.

aws
You were right to demand a way through. Blocking the pavement is an offence.

impey
If I remember correctly your 400s were quicker than last time.
JJ

Good morning

Mick6
big effort in your 5K from the MWHR figures - you couldn't have wrung much more out of yourself!! Looks like you had a downhil start and then it got really tough!

I was careful to say that I did not think that the injury referred to was the same as yours  - it was just an illustration of how complex the foot and ankle are when someone who has enormous specialist backing could not get an accurate diagnosis for many months.

I do my squats with the knuckles of one hand resting on the wall (knuckles don't sweat so I don't leave sticky marks on the paintwork!!) and the forefinger and thumb of the other hand hold onto the top of the polished handrail just to maintain balance - it is difficult to stay upright if my weight starts to shift backwards and the stairs are quite long!!. So no body weight support at all

Pammie
excellent going - well done. I can see the smile from here!!

Impey
that is a very big field for the start to manage - sharp elbows are needed!! You did well to record such a good time in those crowded conditions.
I am afraid you will not see me posting early morning run times
watch that knee niggle - sometimes a light taping just above the kneecap is all it needs to relieve pressure when one runs 

Columba
that sounded an "interesting" race indeed!

NZC
woes all come together don't they - and I suspect your body's resistance would be at a low after the marathon so every bug going piles in. Hope your g'daughter soon recovers.

JJ
I am sure you will see a lot more of the new g'child!!
Just booked up to take my two eldest ones to the panto in December - their first time!!

Diana
That is a pretty tough challenge you have set yourself - just finding the time every day is a challenge in itself!! Can't you carry over some of your excess miles one day to another?

Tracey
You seem another who has set yourself a stiff challenge -plus a marathon in the offing and running a 10K as well. I got tired just thinking about it

aws
You had right of seniority on your side as well

Busbar
remember tapering always makes one feel bad!!

Ceal
sounds like a holiday I could enjoy - apart from the running bits
Good interview from you on line- I liked your postcript!!