Over 60s training.

good morning

Columba
have a lovely trip - and a safe one too.
A highlight of a holiday some years ago  was walking/climbing fromSt Katherine's Monastry up Mt Sinai overnight to see the sunrise over the Sinai peninsular - quite spectacular. I have just heard that tourists are being advised to avoid that area nowadays.

Pammie
good to see you back in the groove - don't let all that improvement go to waste!!!

Diana
nice to see the weather has improved for you 

JJ
good to see a well behaved doodle - can she train her master??

NZC
that was a very long way to go for a run round a park!!  I wonder how one comes on with insurance if the purpose of a trip is  cancelled?

Ceal
Good session there - pushing that envelope just enough.
I have visions of a large German shepherd dog giving Sharkie obedience lessons!!
They are one of the most intelligent dogs around  - not that Sharkie isn't, he says hurridly!! By that I mean intelligent, not a dog ...........................gives up digging hole!!!

I ran 5K yesterday in 24:59.8 ( it sounds so much better than 25:00) with an avHR 131 and a max of 151 as I blasted out the last 0.1m to get to my finishing lamp post before another runner - who must have thought I was mad!!

1m 8:07 avhr 118 max 128 slight downhill
2m 8:15 avhr 133 max 141 back up
3m 7:56 avhr 139 max 148 up and down
.1m 0:41 avhr 150 max 151

So I am back to where I was in April this year when I first ran a Parkrun - ah well - at least I can run but that's about it.

Ceal
another good session with your additional unexpected mileage.

It was probably the border collie who insisted on being held - they are even more intelligent than alsations 

Good afternoon all

      Aold club mate used to shout out in a rather posh voice, that they were irresponsible dog owners if we were attacked.Which always used to amuse me.

Ceal-Very good running from you as always

Columba-Have a good and safe holiday.

T/S-Nice to see you getting back in the groove,

Pammie-Just keep the training going.

Ran a league race last night of a cycle track in total darkness of about 5k or garmin 3.15miles.Firtst time i have ever ran this venue so was not to sure how it would go.

The start was at the bottom of a hill and you did one small loop and then three bigger loops,so in total you had to run this hill 4 times which i guess was about 250metres long.There was a smaller one but not much to worry about,The actual seeing in the dark was not really an issue.My actual breathing was a issue has i really struggled against the course and other runners i have beaten quite easily just went past me and i had no response.Not sure what the problem is but seemed to have slowed dramatically in the last few months.So not to drag on i ran 23-23 average pace 7.25 miles--7.08---7.32---7.19--1.23  

Busbar
Could be the marathon is still in your legs  and the training geared towards it will not encourage short, fast stuff without some adaption.

I am nt really getting back in the groove - the runs are just designed to see how the achilles tendinopathy is regressing - and the answer is slowly but surely.
Evenwhen completely cleared up I do not think I will be embarking upon more running - too many injuries, not all runinng related, over the last few years have left me broken!!
Having said that my back which has been a real source fo pain for the past two years seems to be nearly fixed - after dismantling 4 double, built in wardrobes I carried them all down two flights of stairs to store in the garage. Having realised that the carcases are bettr than one can buy new nowadays the challenge is to re-use them somehow with some new doors!!

On the subject of dogs - when some time ago, last summer in fact, when the air was warm and the ground was dry I used to do some intervals on the grassy field opposite my house.
I came to an arrangement with one lady dog walker that her chocolate labrador, who used to jump up at me, could run along with me until it got tired - it never managed more than 1.5 miles before sloping off  back to her. After a while he never bothered jumping up again!!!

T/S-Nice dog story there,hope your right about marathon and the training having that affect. 

Ceal/T/s-Thanks for your reassurance i guess it takes longer to recover being older now.The slight deliema i have is that i have a hm on the 17th of november,should i bother or not.?Would like to run it as i was 1st v60 in the previous two years.Maybe i should give it a go and just run as how i feel without killing myself along the way.

'lo all
Ran/walked over 5 miles today. Very tiring.The doodle agrees.

busbar
Abingdon did more than just make your leg muscles tired. You really depleted your reserves of almost everything so recovery could take much more than just your legs feeling better.

TS
I'm always open to learning new tricks from a female.

No need to give up running. You need to do something to keep fit so 2 or 3 easy  runs a week wouldn't go amiss.
JJ

Tracey-Yes that was the race venue,good luck on cold recovery and hamstring. 

good morning

Busbar
it's a combination of micro muscle damage and complete depletion of the body's energy reserves. They both take time to build back up and even when you think they are fully repaired they probably aren't!!
I can just about remember running a 10 mile road race about a month after the London Marathon, feeling great and running really fast for 8 miles and then it all went as the energy levels just weren't there. I still ran my fastest 10 mile time ever, in fact at 4 miles I was shoulder to shoulder with international runners, but it could have been soooooooooo much quicker.

JJ
I don't do things by halves - I realised that many years ago even before profiling became the rage and confirmed it!!

Tracey
I could do with some bugs for leave eating as well!! NOrmally in autumn we get some strong winds which have the effect of shifting loads of my leaves into someone else's garden but this year it has been quite still and they have just dropped and lain where they have fallen

Ceal
I love that caveat ................"well most of them" 

Good Morning,

JJ
Well done doodle, oh and you too. Promising progress.

TS
Well I tried, didn't I!

Yet another dry day, I could get used to it. Very easily!

I ran on the pavements today for a change.

I ran 5 miles in 42.15 mins, av pace 8.29 mm, av HR 128, MHR 154.

The middle of the run was hilly, I felt surprising good running up quite steep hills. However, overall there was more downhill in the run than up. The reason being after I had ran 5 miles at quite a good pace I didn't want to get tempted to 'try' and keep the same pace for over a mile up hill. Nor did I want to lose my av pace. 

It went like this---

5.34 mins, (8.58mm, HR 115/123
5.20 mins, (8.36mm), HR 118/126
5.06 mins, (8.13mm, HR 120/126
5.08 mins, (8.17mm), HR 127/130
5.11 mins, (8.21mm), HR 133/146
5.21 mins, (8.37mm), HR 137/146
5.15 mins, ( 8.27mm), HR 137/140
5.13 mins, (8.24mm), HR 141/153------------------------------At this point I stopped, the steepest part of the hill was to come and my legs were tired. 2 mins rest then ran 1.36 miles home.

Total mileage for the session 6.34 miles.

Ceal-Good run there and the sun was out for a little bit here in north london.

T/S-A pb not a bad return if only you could have hung on for 2 more miles.But as you said when you come undone its end of story.Thanks for your insight i am sure you are totally right it will take a bit longer to recover completely.

Ceal
that's called "working the numbers" . I could have had some lovely averages if Hipps HIll did not bar the way home on so many runs!!
One can quite clearly see where the hills had an effect upon your av/maxHR as you maintained the very consistent pace so I'll let you off the big hill

Busbar
I was also fully fit for the marathon and ran it hard right to the end - I even have a photo at the finish of me with both feet off the ground!!
I felt quite good afterwards right up to and during the race ...........until the last bit. I suspect the change from 6:20 to 5:20m/m just finished me off!!

Lovely autumn dawn to day and as I am in London tomorrow I had another go at my 5k course.
1m 7:55 hr 163/180 rubbish readings for the downhill bit
2m 7:55 hr 129/176 still a bit rubbish
3m 7:37 hr 138/155 about right
.1m 0:42 hr 146/155 exactly right

for a total of 24:08 (av 7:46m/m). With no  fatigue in my legs at the start, my Adizeros tapping out a tempo patter on the dry ground and only an irritant in the achilles it felt reasonably comfortable all round so I can have a contented snooze on the train tomorrow - after my bacon butty 

TS
Good 'running' this morning from you, enjoy the bacon butty. I sure did work the numbers, my legs dictated the stop!! I have run 20+ miles in 3 days, which is  far more than I have run in that time frame for a long time. I am not able to run at the weekend. I would like to tomorrow, but fear that my legs might say no!! But on the other hand they may not.

It is the Celebration of the 80th Anniversary of the City of Portsmouth AC on Sat, and  it is being held in a Hotel on the sea-front at Southsea, where I am staying that night. The sea front looks very attractive to run on, in fact I have done so many times. But with a 2 hour car journey on sat and then a late night followed by driving to Brighton on Sunday for a stop to see Betsy and have lunch and then drive home again may not take in a run as well. I am not as young as I used to be. But the desire to do so is there. I have no doubt the running gear will be taken in the car boot, but may not make it out of there.