Over 60s training.

5k Park Run...........

Banana and a coffee before setting out followed by a slow mile and half warmup.
Fine, sunny and coolish at 48f, little wind hardly noticeable.

Garmin times....
9m.27s.
8m.33s.
8m.57s.
1m.35s. = 0.19m = 8m.27s pace. total time 28.34  

Official time was 28m.36s.  making it 20 seconds better than last week.
Glad to say no trouble with knee today   Only niggle was the congestion with even more runners this time  436 and my position was 308. Not that position is important as it's competition with the clock that counts !

Back on here tomorrow after Tracey and Busbar (and anyone else?) to see how their races went.

Great stuff Impey - nice to slice off 20 seconds!

Have a great run Busbar.

Good luck for your tough marathon Tracey - enjoy the views

Thanks for the good wishes for my grand daughter, she is coping very well. She will go back to school after the long weekend and my littlest grand daughter will start kindy! Big changes.

I'm still not well, might try another little run this morning. Didn't run yesterday. Not sure if I'll be on the startline on Sunday. Shame as I really wanted to get my roadster's number. If you've done 5 Auckland marathons you get a permanent number so you don't have to scramble to enter early. If I come right by the end of the week I will probably still start and take it easy. If I don't come right, there's always next year

NZC,
Probably not a great idea to run a marathon under the weather, there is always the next one.

ceal,
Still good 400s even if you were cruising. The weather here is really pleasant. I have another bonnie ride planned for Monday, a ride down into the States. I have order somethings that you cannot get in Canada and they will not deliver. I have a US post box that only costs me $5 per package and it is only 45 mins away. I will take the back roads which at this time of year will be very pretty. I then have a river run planned with a friend to finish off the day.

Impey,
20s is a good step forward in the 5k, well done. 

Tracey,
I thought your race was next weekend but I hope it goes well.
Yes you are right it will not be long before the canal freezes over and I will be getting out my spikes.

JJ,
It is a shame our bodies can't keep up with our minds. I would love to be able to train at full effort but I doubt it will be happening for a while so I know how you feel. 

Another easy run today, 11k with a friend so lots of chatting. Heels are still an issue for me but at least I am running. 

It is dreary, dark, dreary, misty, dreary, wet, dreary, damp here. But not cold. 

We ran 8k in 48.29 mins, and I ran at Stewart's pace., which gave me an interesting av HR

Splits in K's pace in mmilling.
10.15 mm, HR 96
9.49 mm, HR 98
9.43 mm, HR 102
9.36 mm, HR 113
9.35 mm, HR 112
9.51 mm, HR 112
9.49 mm, HR 115
9.23 mm, HR 117

the av pace was 9.46 mm, and the av HR was 108!!!

I hope that our racers are doing well today.

Ouch,Tracey. RICE. Take it easy......................  i don't like tha tyou heard  a pop sound. 

Doesn't sound good Tracey - hope you will be alright.

I did an easy 3 miles with Mae yesterday, and then had a lovely day with the family, even though the weather was lousy!

Watched the Men's triathlon, again on TV - the conditions for them were awful, and a tough hilly bike course. Amazing that there weren't any major bike crashes, not that I saw anyway.

The age-groupers are on today, my 67 year old friend has just done Kona, come home and done an aquathon, and I think is lining up today. Don't know how she does it. Don't think she'll have anything in the tank on Wednesday for our normal Wednesday run.

Hi all-Managed to get round the marathon today,but what a struggle.
Basically the plan was to run 8minute miles to go sub 3-30 but that started to wrong from mile 14.My garmin lost its signal at mile 19 i averaged 8.09 till there so that was not a disaster but what followed was,as jj said the last 6miles are the moment of truth.So try to sort the garmin and you will see i averaged 11.54 mileing for last 6 or so miles not here due to garmin playing up.My calfs were really hurting and the a groin pain kicked in.Also my left glute seemed to really hurt,but all i could do was walk and sort of shuffle along.Marshalls were great and although it was a dreary day it was cool and perfect for running,

Had a lovely time in London; managed to see all the 4 children who live there, plus of course grand-daughter. Also spent 4 hours at the Pre-Raphaelite exhibition at Tate Britain, also did a nearly 8 mile run on Wandsworth Common and Clapham Common.

Busbar, that sounds really grim and very frustrating for you.

Tracey - sounds a bit serious if you actually heard it pop.

No time for more, - working tomorrow and must get everything ready.

Sorry i have to post like this as you know i am not great at it.
mile              mile            mile              mile
1-8.04          7-8.06        13-8.08          19-8.54     average time up till then 2.34.52
2-7.47          8-8.05       14-8.12           20-10.00
3-7.54          9-7.56        15-8.14          21-14.40
4-8.05        10-7.55        16-8.26          22-11.33
5-8.04        11-7.56        17-8.25          23-12.49
6-7.53        12-7.58        18-8.40          24-11.30
                                                         25-Sorry garmin trouble but its clear to see
                                                           the wheels came off big time
Have not got official time yet,but i went over the finish the line by there clock in 
  3-58 to just go under four hour 

Impey-Well done on 20 seconds of your time, thats a lot in 5k race

My official time was 3-57-44 its getting better 

Did a short easy run today. It would have been longer but the weather was foul.

Tracey
Tough call. Don't even think of running before Beachy and don't sart if it hasn't recovered. I had exactly the same trouble just before the London Marathon in 2011.

Busbar
The wheels came off in a very spectacular manner. We've all done it and not got anywhere near sub-4.
Keep checking the results. In a couple of days you could be down to 3:30.

Impey
Nice steady improvement. Keep 'em coming.

JJ

busbar
Great run.

Good morning, just.

Tracey,
Sorry you had a terrible day yesterday,  the hamstring bother hopefully won't be as serious as it sounds.  Lets hope not.

Busbar,
That was a tough one, those last 6 miles or so made it hard for you.  You really did very well in getting total time under 4 hours. 

Ceal,
Now we've got your weather .  Miserable grey grim looking sky, drizzly and dreary.   Mind you we have had it good for last few days so should be grateful for that.
Enjoyed our hillyish walk around Matlock High Tor yesterday. Sunny when we set off but fog patches in the valleys when we got there spoilt an otherwise lovely view/s from the tops.

Thanks everyone for nice comments re 5k race, I shall keep doing them for as long as I am able.   Makes you wonder how long the old body parts can keep it up

I am sure I'd never complete a marathon so great respect to all of you who have done them.  Personally I don't think I could put up with all the long distance training for a start.