Over 60s training.

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16/02/2013 at 18:26


NZC took me about 5-6 days before i went out Good luck tomorrow

People keep asking about me  thought i fell off my bike

Doing some cross training tonight, aka work

K2 a stepping stone well done

16/02/2013 at 18:55

Returned to another 5k parkrun (Endcliffe,Shef) after a 2 month break.  Thought I'd try it even if little training been done this year so far.

Hordes of runners at start and consequently bunching on first lap, so for anyone attempting pbs it made it more challenging !

Nice conditions though, cold but calm with hardly a breath of wind at any time.

Finished better than the mid Dec (30.43) run so was happy with that.

Times:  9.56,  9.21,  9.23 and 1.06 for the 0.1m bit.   333rd out of 435.  
Age % 62.6          Official time 29.46

4th Sheffield parkrun (Hillsborough) didn't take much pressure off  Endcliffe's large field .


Edited: 16/02/2013 at 18:56
16/02/2013 at 20:18

Well done on beating your last time, always encouraging.

Good luck with your comeback, have the temperature and humidity dropped yet?

A beautiful day for our run through the sites today, -14c and brilliant sunshine. We started our run at the National Arboretum which is positioned where the canal meets a lake. It is all frozen of course so lots of skaters and Winter Festival activities. We followed the bike path that runs alongside the canal, it is well ploughed and salted so great running. Lots of skaters and lots of tourists learning to skate.
It is about 7k until you reach the Parliament Buildings area where we ran through Confederation Park which is home to the ice sculpture competition, they were incredible, immense detail and seem to get better every year.
We carried on pass the Parliament and Supreme Court and over the Ottawa River into Quebec where we ran through a large park that had been turn into a Ice Playground, all sorts of ice structures had been built for the kids to play on. Lots of music and concessions and all very French of course.
We then came back over the river and headed back along the canal for a total of 19k, a little further than planned, but a great run.

This gives me 65.7k for the week so a 40+ miles week again and therefore pleased with that.


16/02/2013 at 20:41

Still tired after keeping up with Emilia yesterday then straight out in the evening with no dinner to chair a gardening association evening.
 Did some off road running today with the doodle and a lot of gardening. Quite nicely warm day.

Nice mileage. What's the next big race?

A swarm will do. It has a suitably pejorative touch.
The correct translation of "your tiny hand is frozen" is "keep yer cold mitts off me".

From where do you keep finding these 7 miute miles?

16/02/2013 at 21:06

Mick - that sounds like a lovely run. Especially the ice sculptures. A few years ago Elder Daughter and her husband spent a night at an Ice Hotel in Norway. Everything made of ice, including the bed. But the bedding was so thickly insulated she said it was fine.

K2 - as you said, a 49% is a good starting-point. If you hadn't been pacing a beginner round you'd have probably been up in the 50s already.

NZC - multi-coloured bruises?

Impey - under 30 mins, looks good. Were there many in your age group?

8.87 miles this afternoon at an incredibly slow rate. Just could not push myself beyond a plod. I shall blame it on the lack of caffeine in the bloodstream (having given up tea and coffee for Lent).

16/02/2013 at 22:39

Nice to see you getting out there.
I have two races in May, the first is a 5k and the other a 10k.
The 5k course is flat and fast so I am hoping for an improvement over last year where I ran a disappointing 23:16, AG 72.6% 
As you know I have not be able to train properly for a couple of years so now I am training the way I know I need to, I am hoping to go under 23 mins.
I have a 10 weeks to introduce some speed work which I am looking forward to as my base work has gone really well.
The weather here needs to improve a bit before I start.
The negatives are I am another year older and my weight is staying up there so I may have to go on a real diet.
My gym is offering a running analysis which includes all the usual stuff and I am tempted to have it done. The cost is not too wild, 90 pounds so something to think about.

My 10k race is a very large race on a difficult course, so my time is not so important as my placing. The 65-69 age range is not that competitive but will have around 60 runners. Last year's winning time was only 48 mins and I am sure I can break that. There will be around 10,000 runner so it gets a bit congested. 

If it goes well I will enter a half in the autumn.

16/02/2013 at 22:56

Evenin' all

OSDR two days together. Not good that.

Columba - two or three  years ago my elder daughter did the same thing and thoroughly enjoyed it. She said it was amazingly warm inside.


17/02/2013 at 11:17

good morning

Good parkruns to K2 and Impey - nice benchmarks for the future. They are becoming very popular aren't they? - great concept.

Hope the bruises are fading now and you managed to get out without frightening anyone!! 

sounded a spectacular run  for scenery and great mileage too - well done.

go on - you know you want to run those 60 second intervals 

hard day that looking after a young 'un!!
I have found a few more in the bag when I look 

8.2 miles is what to concentrate on  not the time - its all good aerobic development.

Perfect morning for running - cold, about -3C but beautiful clear sunny sky and a light white frost everywhere. It tempted me towards the hills glinting white in the distance and overhead a red kite effortlessly rode the thermal from the road surface as I ran along the path as though mocking my efforts and at the same time pointing me in the direction of the hills.
I was only half seduced by such siren attractions and made sure I turned round before it got too tough but it was nevertheless a hillier run than usual as I managed 11.05 miles in 1:33;11 (8:26m/m) with avHR 136 (70%WHR) and a max of 159

01m 9:16 127  145
02m 8:37 135 152
03m 8:22 134 143
04m 8:13 135 144
05m 8:10 137 145
06m 8:16 138 146
07m 8:13 136 146
08m 8:23 133 137
09m 8:32 134 138
10m 8:15 134 146
11m 8:28 140 159

Enjoyed it!!! 

Edited: 17/02/2013 at 11:19
17/02/2013 at 13:33

Ice is a great insulator. The wild life here seem to do very well by living under the ice and snow. When it starts to melt you can see all the tracks under the snow that have been left in the lawn by the voles.

Great HR profile.
Do you have any races planned as part of your preparation?
I intend to start my speed work with my usual pickups and then move on to 400s.
According to MacMillan the target range for my 400s is 1:35 to 1:39 which seems reasonable based on my own experience. The move up to 1k intervals will be more of a challenge at 4:13 to 4:27. Do you have any interim objectives for your speed work?

Rest day today so off for breakfast at the Good Food Company.

17/02/2013 at 13:33

Last two words say it all, TS. Nice one.

17/02/2013 at 14:39

Sounds like a lovely run, TS.

I  hadn't thought of roads creating thermals for red kites (and such) to ride on, but i suppose they do.

NRD. Off out into the garden in a minute, as we have sunshine.

17/02/2013 at 14:42
Had a nice sociable 12 miles off-road this morning with running club.
17/02/2013 at 14:43
TS - nice speedy long run x
17/02/2013 at 19:12

Torque Steer - you're doing it - and only one mile with a 9 in front of it - good work!

Tracey - good effort too.

Columba - still a good long run. I was in the same boat - I hadn't run since Tuesday but thought I'd better try - I did 20km but very slowly, my thighs felt like they had rocks in them!

Mick - it is still hot, and unless you get out early it is not comfortable. The route I took yesterday was mainly in the bushtracks so sheltered from the direct sun.

Impey - good to crack the 30 minutes.

K2 - good to be able to help the newbies - you looked like you had a nice time.

17/02/2013 at 20:38

Lovely day here. It reached 8C and no wind.

Well balanced run today. It's looking good.

Don't worry, you don't lose any fitness in a few days.

12 miles off road is great training.

17/02/2013 at 22:13
JJ - I think I will give Harrow Lodge parkrun a miss until about April. It is like a mud bath in places lol
18/02/2013 at 07:36

Good morning

5.08M; 1:07:14.6; 13:14/M; 1°C

Cold, dry, windless - perfect for running so I consciously ran faster this morning but it didn't translate.


18/02/2013 at 11:55

Good morning,
The garmin doesn't know how to translate properly because the same thing happens to me. When I run I am still 30 and out with the lead pack but when I get back the garmin tells me I just plodded. It lies, all that matter is how you feel.

A little chilly here, -18c, with a wicked wind, so I could be on the treadmill leading the pack.


18/02/2013 at 18:44

Very quiet around here.

A 10.1k tempo run done on the treadmill. Overheated a bit so not as fast as it should have been for the HR profile, a bit too soon yet to be running any faster though.

09:57 AM Monday, February 18, 2013
Treadmill10.1k, tempo run but overheated a bit. felt strong.
Run Duration = 52:06, Run Length = 10.1 Kms or 6.3 Miles
Average Run Pace = 05:09 per Km, 08:18 per Mile, Age grade = 68.3 %
Average Run WHR = 77.6 %, Max Run WHR = 89.5 %
Average Run Cadence = 83.3, Average stride length = 1.2 m

Includes a 1.5k warmup so average pace was around 8 min.


18/02/2013 at 20:19

'lo all
A bit over 3 miles off road this morning with the doodle. Had several rest breaks  waiting for her to catch up. She was in one of her "I'm in no hurry" moods.

People pay loadsa money for mud baths. You can get them for nothing.

Isn't that a shortish stride length for you?

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