Over 60s training.

Ts, ceal, good running from you both.

Busbar, you certainly don't seem to have lost much speed over a short distance judging by the 1:22 400m you did recently in interval training. I'd have a go at that HM if I were you - you may be pleasantly surprised. And, if not, at least you had a go and took part.

I did another track session today, back to doing 10 x 400m with 90 second intervals. It was very windy so a real struggle keeping up a decent pace down the back straight and on the last bend. A couple of laps were 1:31, the rest 1:30 or 1:29. I was very pleased when they were finished and I could stop...

Ceal - sounds like you have a nice weekend planned.

Busbar - just run how you feel, I look at it this way, you never know what is going to happen to you from one day to the next, so if you aren't injured/sick, play it by ear, you might still get a good run.

Just don't start out too quickly as your resources will probably be still very low, and even a half marathon can feel like a very long way if you do that.

No run from me yesterday - walked with gdaughter to play group and back, must run something this morning.

Graham - xpost - nice work. 

I agree with your post to Busbar, but sometimes you can run very fast up to 5km after a marathon, because it feels like a 100m! A half marathon is still a half marathon, so he needs to be a bit cautious.

Christine, agreed. I wasn't really linking the fast 400m with an ability to necessarily run well over 13.1 miles. Hope you enjoy your run this morning. It must be great to know summer's coming on rather than winter.

Graham - I ran my fastest 1500m albiet many years ago - 2 weeks after a marathon.

Graham-Another excellent session there as 10 x400m is nowhere near easy.What sort of hr do you get on the reps in general.?

NZC-Remember years ago after i ran a marathon and got a good 10k time about 2weeks later.But this one seems to have done a bit more damage,but i think i will take your good advice and just play it by ear.

Good evening each.
Did a 4 miler today off road starting from the footpath (Weald Way) that starts opposite my cave in the hillside. That makes it a two day streak.

TS
Lovely pace on that run.
My profile used to be similar but as I got older I learned to modify my approach if it was needed.

Ceal
You are turning out some excellent runs.
Enjoy the celebration. I bet you run at some stage if you've got your kit with you.

Graham
A fine set of 400s. It was a tough session. Well done.

Tracey
Shame the cold is still hanging around. Take care.
JJ

JJ-Nice one,i know its early days but have you any races in mind.?

Club run tonight of nearly 8miles pace was 7.55 on a nice mainly flat run. 

Tracey-Wishing andre a happy birthday

Graham
I do remember that feeling at the end of an interval session when one can STOP. It is a good feeling. I think it is pretty much always windy on the track in varying strengths. It sounded tough conditions when you were training, my heart used to sink when I arrived at the track and found it was windier than I had expected or indeed hoped for.  One is so aware of the wind all the way round the 400. Although, I guess one does not feel the following wind!!! So I should say one is aware of it around 300 m's. I hardly remember racing on the track when it's not windy. Well in this country that is.You produced a good set of numbers in your session.

busbar
Well you know you can run a decent pace for 8 miles. Although I expect you are looking for a faster pace than that for a race. What time did you do in the half mara last year? A good win last night, Stewart was chuffed. I have no idea why Stewart's name has come out in blue, I wonder if it will submit in blue too.
JJ
I bet your run along the Weald Way is a pretty one. Watch-out the streaking could become a habit.


It has rained today, well it had to didn't it. But whilst I was running it was just damp with a slight mizzle of wet stuff.

I ran easy for 47.41 mins, 5.2 miles, av pace 9.10mm, av HR 117, MHR 139 

Stewart has been away for 12 days now, which seems ages, and he has another 20 days to go before he comes home.

Ceal-Yes another good win but still got a bit to do to qualify for next round.
The last 2 years i ran 1.34xx @ 7.10 pace,well done on running again today you seem to getting good mileage in.

busbar, you were asking about my HR on the 400 reps. No idea I'm afraid. When I did use my monitor, about two years ago and at a comparable state of fitness, my rate for HM pace was about 140 to 145. So I'm guessing when I'm near my max on a 400 rep it's about 165? You've certainly set yourself a high standard with those two HM times. Very impressive.

ceal, yes, there's usually some wind at the track. It's completely open and quite exposed. Yesterday was worse than usual though.

Did a gym session today and plan an easy-paced 13 miles tomorrow.

Wow, some really good training going.

JJ,
it looks like you have fixed your running mojo, it is good to see you getting out.

Tracey,
It is wonderful to see your son so excited about his birthday, but another teenager in the house !!

My heels have been good this week so my running has been more enjoyable. I ran with two friends this morning and followed it with a good natter in a local coffee shop. I wished I had discovered retirement a lot early.

09:21 AM Friday, November 09, 2012

Gym9k, 1c, cloud, felt strong, heels were good after yesterdays rest.

Run Duration = 51:17,  Run Length = 9.0 Kms or 5.6 Miles

Average Run Pace = 05:41 per Km, 09:09 per Mile, Age grade =  61.5 %

Average Run WHR = 75.0 %,  Max Run WHR = 93.7 %

Average Run Cadence = 88.3, Average stride length = 1.0 m

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

 01     06:20     1.0        0.6      06:20      10:11     62.7%     70.4%       90.0        0.88

 02     06:06     1.0        0.6      06:06      09:49     70.4%     76.8%       88.0        0.93

 03     05:36     1.0        0.6      05:36      09:02     73.2%     78.2%       87.0        1.02

 04     05:47     1.0        0.6      05:47      09:18     73.2%     78.9%       87.0        0.99

 05     05:49     1.0        0.6      05:49      09:23     75.4%     78.9%       87.0        0.99

 06     05:41     1.0        0.6      05:41      09:10     75.4%     82.4%       88.0        1.00

 07     05:36     1.0        0.6      05:36      09:01     77.5%     80.3%       89.0        1.00

 08     05:20     1.0        0.6      05:20      08:35     81.0%     83.8%       89.0        1.05

 09     04:55     1.0  &nbs

I hate how this site just truncates your post, no warning just cuts it off.

09:21 AM Friday, November 09, 2012

Gym9k, 1c, cloud, felt strong, heels were good after yesterdays rest.

Run Duration = 51:17,  Run Length = 9.0 Kms or 5.6 Miles

Average Run Pace = 05:41 per Km, 09:09 per Mile, Age grade =  61.5 %

Average Run WHR = 75.0 %,  Max Run WHR = 93.7 %

Average Run Cadence = 88.3, Average stride length = 1.0 m

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

 06     05:41     1.0        0.6      05:41      09:10     75.4%     82.4%       88.0        1.00

 07     05:36     1.0        0.6      05:36      09:01     77.5%     80.3%       89.0        1.00

 08     05:20     1.0        0.6      05:20      08:35     81.0%     83.8%       89.0        1.05

 09     04:55     1.0        0.6      04:55      07:56     86.6%     93.7%       90.0        1.13

 10     00:02     0.0        0.0      06:53      11:05     90.8%     90.8%       87.0        0.83

My cadence seems to have reset itself, not sure why. Maybe it has something to do with how my heels feel.

Columba,
I continue to wear my compression socks after my run and it is definitely helping with my recovery. Wearing them while running doesn't seem to make any difference but after works. By the time the evening comes I have little or no discomfort whereas if I do not wear them my calves and feet stiffen up with the resultant discomfort in my heels. Did you experiment with them?

I've missed Columba's departure - will look forward to hearing about her trip when she gets back.

Good news about the troublesome dog ceal. Enjoy your trip to Portsmouth & Brighton. The Portsmouth AC celebration should be an enjoyable event. We have our annual Running club dinner dance & awards night tomorrow too, which should be fun. It's always interesting to se everyone dressed up rather than in running clothes.

busbar - hope the half goes ok, if you decide to do it. I didn't feel too bad after my last marathon, but when I tried running it was a different story! I think recovery does take longer as we get older.

Glad things seem to be improving with your injuries TS.

Get well soon Tracey X

Will be out with the club later - it will feel very cool after Tenerife.

Lots of cross training today in the garden.

Busbar
Won't be racing this year. I may concentrate on the Kent Grand Prix races next year. That's one race each month Jan - October.

Ceal
The Weald Way heading north takes me down into Haysden Country Park which has excellent country trails that are decent to run on.and mostly flat. Unfortunately it's a long, steep uphill trek on the way back.

Mick
Early in the week I saw my doc for an MOT. Not had one for two years. We were discussing my weight gain and she effectively told me to get back to some proper training again. She is about 35 and clearly has no respect for an old coffin-dodger.
JJ

JJ,
She obviously doesn't like the heavy muscled types. How did you find yourself a 35 year old female GP. I will be looking for one next year as my long term GP is retiring.