Over 60s training.

128,021 to 128,040 of 133,906 messages
20/01/2013 at 15:54

Impey, great news 

20/01/2013 at 18:15

Impey,
Great progress, let's hope you are back to running soon.

TS,
Yes, I agree, I think it is the power in the stride that both increases cadence and stridelength.
I would appreciate any insight that you can give.
My regular running buddy wore his new footpod for the first time yesterday on our long run. He put in a 400m pickup to a 4:18 pace so we could see how his cadence and stride changed.
His cadence jumped from 85 to 93 but more interestingly his stride went from 1.05 to 1.25m. He is only 5' 8".
Mine jumped from 85 to 89 and 1.03 to 1.23 and I am 6' 2". He is 10 years younger so that may be the difference.

We ran 14.2k yesterday with snow on the ground but warm temperature at 0c. Snowing right now with temperatures due to drop to -20c and lower and to stay there all week. Could be lots of running on the treadmill next week.

That finishes my week at 54k.

Mick

 

20/01/2013 at 19:12
I've been on this thread for 7 years and 3 months
20/01/2013 at 19:13
I was almost 41 when I joined
20/01/2013 at 20:03

Impey - all those symptoms certainly sound like a virus. Glad to hear you've beaten it.

Thank you JJ! - I think I've been on the thread for about 4 years. At the time I joined, Ceal was somewhere on the continent (Finland?) competing - very successfully - in world championships.

Pammie - I don't think I've ever noticed that name, cybil - but will look out for it. There are one or two threads for Welsh runners but I don't often go on them.

No running today. Snow still thick, much of it turned to ice, really treacherous in places. Walked the 2 miles to church, and someone gave me a lift to the end of my road afterwards. Started snowing again in the afternoon.

Can't remember who said we didn't get much snow in my part of Wales; but we get a fair bit. Not as much as they get on the Beacons, of course.

20/01/2013 at 20:21

Nice to know we've been around for about 10 years but it's you guys that keep it going. Keep it up. It's certainly a cheap source of info and entertainment.

4" of snow here. Bl**dy nuisance. Managed two slipping and sliding dog walks and went to our little gym for about 25-30 mins. Did 1 to 2 mins reps on tready, weights, rower, elliptical trainer and floor exercises.

Impey
Guess the probs must have been a fight with a bug. Good to hear things are normalising. Take care.

TS
Clearly an embryo LSR. This is getting serious.
JJ

20/01/2013 at 20:29

Impey
good news from the doc!! Like policemen doctors are getting younger and younger   
Thanks aboout comment on run  but there is a loooong way to go!!

Mick6
when I eventually came back to running  recently all my exercises had given me stronger legs - particularly calves - and I found I could maintain a higher cadence for no more effort whch translated into more speed and without overstriding helped by the minimilist shoes and more front foot action. I think the action of higher turnover impells one onto the front foot and so more effort is generated in each stride through the push off phase so stride length increases.

Sounds like the weather is building up for you!!! Our forecast is for heavy snow tonight - we shall see!!

My week topped out at 26.78 miles the furtherest I have run since July last year

Tracey
youngster!! 

21/01/2013 at 10:20

good morning

woke up to 6-8" of fresh snow and still coming down so my "run" was more an exercise in machismo than anything else though the fresh snow was nice and dry and squeaky underfoot as I ploughed through it.

4.1 miles done in a laughable 39:32

1m 10.10
2m 9:33
3m 9:27
4m 10:22 Hipps Hill 

Fortunately I do not have a long way to go to my office this morning!!!

21/01/2013 at 11:25

How strange - Columba and JJ's posts were not there when I posted last night or this morning but have suddenly popped up!!

Columba
you certainly seem to have got the worst of the snow this year though we are catching up today!!!

JJ
Nice to see the snow is being spread around. Strange ho wonce it hits the south east it becomes a major news item
very embryonic run - more single cell than anything else and the further sub division into bigger and better will take quite  a time as well!!

Mick6
for a long time it was assumed that the lower leg just acted as a shock absober and weightbearing transfer structure in running. More recent research has shown that it contributes greatly to the energy in running by converting impact forces into dynamic energy release. the quicker and more efficiently the calves can do this the better the cadence and speed - so build up calf muscles and ligments!!!

 

aws
21/01/2013 at 11:41

Good morning

3.23M; 42:19; 13:05/M;

No idea what the temp was but my guess is about 2°C; loads of snow but melting. We're staying with no.1 daughter at Pinner to look after the children for a few days while she goes to hospital each day for a training course on dietary management for diabetics. Hence no outside thermometer as I forgot to bring mine and I also forgot my Garmin 305 charger so g may not last the week. Unfamiliar roads also mean that I haven't got a planned and measured route so I just went out and ran, but didn't make my customary 5 miles.

al

21/01/2013 at 12:51

Credit to everyone getting out running in difficult conditions.

Hundreds of schools closed again today. Funny, but I don't remember mine being closed for even a single day in the winter of 1963, which was worse than those we've had recently. I can understand it if a school is in a remote area but we do seem to be going overboard these days when the weather's bad.

21/01/2013 at 17:03

Graham
it's all down to 'ealth 'n safety innit????

and of course the poor teachers can't drive up to the school gates nor can  parents drop off their kids. I'll bet you weren't taken to school by car back in '63.
I was snowed in at a friend's house in Allenheads that winter and we went out the  next day to help find the bus that had got stuck on the road up from Hexham using some very primitive skis. We eventually found it when I stood on its roof - it was completely covered by drifts!!!!
Still made it back home in time to start school a few days later when the holidays were over

21/01/2013 at 17:18
TS - I did 12 miles yesterday with a friend and ended up on my backside running down a hill. There was ice under the snow. Did it in 2:16, which thou slower as included me falling over and a stopping for friend to dig out jelly babies. Today the pavement are icy and dangerous to run on.
21/01/2013 at 17:46

TS, car? Didn't have one of those! Couldn't even afford shoes in those days and had to wear homemade sandals cut out of old tyres.

Tracey, that's what I call dedication. Hopefully no worsening of your injury worries.

21/01/2013 at 18:06

Graham
MrsJJ's school never closed due to weather problems in all her time as Headteacher.
I assume the sandals were nailed on?

Tracey
Excellent run in those conditions. Was it A over T?
JJ

21/01/2013 at 18:51
JJ - I was on a steep down hill bend. My legs just went from underneath me with lose snow. I now have a sore arm Could have been a lot worse thou.
21/01/2013 at 19:04

Excellent effort by all for getting runs in the snow and ice.
Still on the bench at the moment but hope to be back running soon.

Just got  a email from my club that the southern xc championships have been cancelled.Going by the email response of my clubmates no one is happy with that decision,with the word wimps being used often.iknow this is a 9mile xc but to cancel this early is surprising.

21/01/2013 at 19:09
12:01 mile snow run
2:16:03
Average Pace 11:20
10:59
10:53
11:28
10:57
11:13
10:46
11:25
11:10
11:56 - my fall
11:59
11:35
11:32
21/01/2013 at 19:51

Tracey,
Well done, I grant you honorary Canadian Citizenship.

TS,
Thanks for the comments and I think you are right on. Over the coming month it is my plan to concentrate my gym work on getting my legs strong. Ceal has given me some good exercises to to so I have a good starting point.

On my long run this weekend I blew out my YakTraks so have to order some new ones.

Very cold here, -20c with a stiff wind so an indoor day for me. I tried to work a little harder today.

10:01 AM Monday, January 21, 2013

Treadmill10.5k, felt strong, Progressive.

Run Duration = 54:41,  Run Length = 10.5 Kms or 6.5 Miles

Average Run Pace = 05:13 per Km or 08:24 per Mile, Age grade =  67.6 %

Average Run WHR = 78.7 %,  Max Run WHR = 93.7 %

Average Run Cadence = 82.8, Average stride length = 1.2 m

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

 01     06:18     1.0        0.6      06:18      10:08      52.1%     64.8%      81.0       0.98

 02     05:39     1.0        0.6      05:39      09:06      65.5%     70.4%      82.0       1.08

 03     05:17     1.0        0.6      05:17      08:31      72.5%     76.8%      83.0       1.14

 04     05:03     1.0        0.6      05:03      08:09      78.2%     81.7%      83.0       1.19

 05     05:09     1.0        0.6      05:09      08:18      79.6%     81.7%      82.0       1.18

 06     05:02     1.0        0.6      05:02      08:06      82.4%     85.2%      83.0       1.20

 07     05:01     1.0        0.6      05:01      08:05      85.2%     87.3%      83.0       1.20

 08     05:03     1.0        0.6      05:03      08:08      86.6%     87.3%      83.0       1.19

 09     04:58     1.0        0.6    &

21/01/2013 at 19:52

 

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

 01     06:18     1.0        0.6      06:18      10:08      52.1%     64.8%      81.0       0.98

 02     05:39     1.0        0.6      05:39      09:06      65.5%     70.4%      82.0       1.08

 03     05:17     1.0        0.6      05:17      08:31      72.5%     76.8%      83.0       1.14

 04     05:03     1.0        0.6      05:03      08:09      78.2%     81.7%      83.0       1.19

 05     05:09     1.0        0.6      05:09      08:18      79.6%     81.7%      82.0       1.18

 06     05:02     1.0        0.6      05:02      08:06      82.4%     85.2%      83.0       1.20

 07     05:01     1.0        0.6      05:01      08:05      85.2%     87.3%      83.0       1.20

 08     05:03     1.0        0.6      05:03      08:08      86.6%     87.3%      83.0       1.19

 09     04:58     1.0        0.6      04:58      08:01      88.0%     89.4%      83.0       1.21

 10     04:53     1.0        0.6      04:53      07:52      90.1%     95.1%      84.0       1.22

 11     02:12     0.5        0.3      04:47      07:42      93.0%     93.7%      84.0       1.24

Edited: 21/01/2013 at 19:55
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