Over 60s training.

11:04 AM Monday, January 28, 2013

Treadmill9.1k, snow storm, felt strong all the way.

Run Duration = 49:28,  Run Length = 9.1 Kms or 5.7 Miles

Average Run Pace = 05:25 per Km, 08:43 per Mile, Age grade =  64.6 %

Average Run WHR = 67.0 %,  Max Run WHR = 82.4 %

Average Run Cadence = 82.6, Average stride length = 1.1 m

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

 01     06:24     1.0        0.6      06:24      10:18     44.4%     51.4%       81.0        0.96

 02     05:49     1.0        0.6      05:49      09:22     54.2%     60.6%       83.0        1.03

 03     05:25     1.0        0.6      05:25      08:43     61.3%     64.1%       84.0        1.10

 04     05:17     1.0        0.6      05:17      08:30     66.9%     69.0%       84.0        1.13

 05     05:15     1.0        0.6      05:15      08:28     70.4%     73.2%       83.0        1.14

 06     05:16     1.0        0.6      05:16      08:29     72.5%     74.6%       82.0        1.16

 07     05:14     1.0        0.6      05:14      08:25     74.6%     76.8%       82.0        1.16

 08     05:06     1.0        0.6      05:06      08:12     77.5%     80.3%       82.0        1.19

 09     05:03     1.0        0.6      05:03      08:08     79.6%     82.4%       83.0        1.19

 10     00:36     0.1        0.1      04:58      08:00     81.0%     82.4%&n

Walking the doodle this morning and came upon a 30m stretch of footpath that had the river Medway overflowing across it. Had to roll jeans up to knees and wade through it. This was followed by a narrow bridge over the river with the river running over it not under it. More wading!  Wasn't half cold.

Tracey
I'd like to add my admiration for the run.

Mick
Like the way the pace increases steadily. No pain?
JJ

TS - how about this for an update of Jane Austen:

“It is a truth universally acknowledged, that a single man in possession of a good fortune, must be a good source of child support, if not alimony"

What, cynical? Moi?

Tracey - couldn't help laughing at you being careful not to overdo it - having just run 14 miles!

JJ - did the doodle swim it?

NZC - did Mae enjoy having her head dunked?

No running today, but I went swimming. Not in an overflowing river, but in the local heated pool. We have had blustery winds and almost horizontal rain here today. 

Columba
I put her on the lead and she half paddled, half swam. She's quite a big dog,

Tracey
I will do my best.

JJ

Evening all

Belated happy birthday wishes to Columba.

A flying visit to let you know I'm not sitting around doing nothing. The sale period kept me busy and slightly tired (!) so fitness was on the back burner, where it will stay this month due to the fire-walk on 23rd. 

In the meantime I'm doing treamill sessions (and still enjoying them) and........drum roll, please.................. have entered three races (total distance 7.1 miles). The lovely low-key Sri Chinmoy ones that I've done in previous years.  There is also a summer series of 4 5k races which I might enter.

K2
Good to hear from you. Thought we'd been abandoned.
Hope the flying visit isn't on a broomstick.
JJ

Hello K2, seems a long time since you posted anything.

How did the fire-walk go? Was it for real?

Out with the running club this evening, in quite atrocious weather conditions. Heavy rain, driving winds. Even the really keen runners had had enough after 45 minutes, whereas usually we're out for an hour or more.

Columba
The fire-walk is in Feb 23rd. The gym are using it as part of an open day so the rubgy and football teams will be involved, we hope. Possibly not the footballers as they play on Saturdays  but there'll be a raffle so................

Your run sounds character-building.

ceal, how frustrating that your achilles is playing up again. Especially when you must have thought all was well in those first 16 minutes. We visited Garachico when we were in Tenerife a couple of years ago (same time of year) and were very impressed. The scenery all over the island is very good but the central part is something else and reminded me a lot of the American West. The week after we got back a huge weather system came in and caused bad flooding where we'd stayed (Los Gigantes) and also in Madeira. So the sun is never guaranteed unfortunately but I'm sure you had some very nice weather as well as the cooler stuff.

The pavements around Newcastle only really cleared properly yesterday. There was still enough icy snow and slush around on Monday evening for my stepdaughter to slip and break her wrist. She was taking so much care too. Luckily it looks like it will heal itself in the cast, although it was quite a bad fracture.

Welcome back ceal.
It sounds like you had a wonderful time apart from the achilles.
I found stretching my achilles was something I had to do very carefully. I discovered the hard way that you can only do it while nothing hurts, even a slight burn.

Graham,
Did she fall while out running?

JJ,
My running is going very well, only a very slight discomfort while running. Very little reaction after running and I don't have to restrict the movement of my feet at all.
Your walk with the dogs sounded like fun, sometimes it is good to behave like a child again.

The weather here has gone crazy, +11c, so you can imagine what it is like as we still have feet of snow. The snow is giving off a thick fog making things feel very damp.
I ran out side yesterday and today, although it was very messy and slippery. My new Yaktraks worked well. I ran 9.5k yesterday and a easy 7k today.

Mick 

Mick, no, just walking to the local shop. This is my older stepdaughter Katy who you may remember does love running but unfortunately has had problems in both knees and been advised not to run. I can't believe the difference in temperatures you've been getting recently. I can only imagine the chaos it would cause here.

Welcome back, Ceal, - sounds like a good holiday although the weather wasn't quite what you might have hoped. You must find it very frustrating, not being able to run at present.

Mick - your temperature changes sound absolutely astonishing! - I suppose there's just too much snow for it all to melt at once?

Graham - oh dear, poor Katy. Commiserations.

Didn't run today; had an afternoon's work in Aberystwyth, where it was incredibly windy, - the sort of wind you can scarcely stand up in, and absolutely unremitting. The sea was spectacular! - White foam everywhere, and spray blowing off the tops of the waves like a mist. Nevertheless, some hardy souls were running along the promenade.

Good morning

5.08M; 1:07:22.4; 13:16/M; 7°C

Actually got out for a run today, dry when I went out, slight mist of rain at mile 2 increasing gradually to a downpour by the time I got back. 

al

8 miles today, in strong winds which never gave up, - but at least no rain showers (unlike Aws).

Columba,
 8 miles in strong winds is a great workout, well done.

ceal,
I found that if my achilles started to burn while I stretched then it would react afterwards and then be stiff for the rest of the day. If I stretched to the point of burn then it was happy and I progressed.
Kettlebells are very popular at my gym especially with women, so if I need any new exercises I just have to watch them.

Very strong wind today with the temperature racing from +11c to -15c. I got out for 9.4k while it passed through -1c.
We have had a huge melt off of snow but the wind has dried everything up so once the temperature has stabilised it should be a good running surface. Next week we are promised normal temperatures, no more of the crazy stuff.

This month I managed 222k that is 138 miles so pleased with that. Heart rate has shown good progress and 30 miles a week is very comfortable. Time to introduce some speed work but I need some decent weather.

Mick