Over 60s training.

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01/03/2013 at 06:32
*passes JJ some cake*
aws
01/03/2013 at 07:35

Good morning

6.04M; 1:19:14.4; 13:08/M; 3°C

Nuff cake already. We all have the length of our belt to consider.

al

01/03/2013 at 10:17

good morning

aws
good calorie burner run this am - have some cake.

JJ
a bit early for hilly stuff  - find some nice, level ground  

NZC
now you are all garmined up we need to see some data on these runs. 
It doesn't look like you have lost anything at all if you can plunge back into 16K runs !!

3 hours of bush trails sounds pretty extreme though Mae will have enjoyed it.
Irresponsible dog owners - they look at you as though it's your fault their dog is leaping all over you!!
It's the Adizeros - they require a certain pace to feel really comfortable, honest!!

Tracey
you are looking after Bernard very well - that must be why he is running so well.
I never smile on Hipps Hill 

MIck6
very impressive stats for the month  and another good session there though your HR was very low!!

I wondered what to do this morning - all this talk of pick ups and intervals left me feeling vaguely dissatisfied with doing another straightforward run but I am in no shape for 400 intervals yet.
I know, thought I, lets do mile intervals - it's a long, long time since I have done those and they don't put as much strain on the body as 400s.
Well it must have been a bl**dy long time since I did them as I had quite forgotten just how much strain they put on the body!!

1.25 miles warm up in 11@10 got my HR up to 130 and in position on my triangular Stray path course. 400m jog intervals

1m 7:09.6  142 (74%WHR) 151 (82%WHR) - that was hard!!!!
2m 7:07.4  145 (77%WHR) 153 (83%WHR) - no easier 
3m 6:57.3  147 (78%WHR) 156 (85%WHR) -

That was enough - 1.25 miles jog home in 12:14

Weeelllll that was different  - and knackering. Third one felt the best but that was probably because I knew it was the last!!

Edited: 01/03/2013 at 10:20
01/03/2013 at 10:19

Christine, nice to see you on the mend and planning long runs again.

Also_ran, I began running at 59, although I'd dabbled in cross-country at university. I'm 64 now and hopefully have a bit of scope for improvement at some distances, although it won't be by much now. I very much agree with JJ about age-groups in races and with Christine and Impey about Age Grading, which is a great incentive to set oneself targets that will always be relevant regardless of age.

 

Edited: 01/03/2013 at 10:20
01/03/2013 at 10:25

also ran
if you have just completed a post  you can edit it by hovering the cursor over the post - two blue lozenges will be displayed at the bottom right hand corner - one for "edit" one for "quote". Just click on the edit one and your mesage becomes available to edit.
However if you have subsequently posted you cannot then edit the earlier message. 

01/03/2013 at 10:57

TS, well done with the mile intervals, especially increasing the pace and with such a short rest between the three. I did them once last year and found out how tough they are! Must be doing one good though I suppose and they do make a change.

01/03/2013 at 15:38
Bernard did 20 mile run this morning in 2:51:40
01/03/2013 at 18:06

Tracey
it must be the curry wot did it 

Graham
thanks - I suspect the jog back to the start took even longer between miles 2 and 3  !!
Actually legs don't feel as thrashed as when I do 400 reps although the overall  distance is further - just a little bit less lactate overload I suspect

01/03/2013 at 18:28
TS - Andre is looking after mum. He made me mini scones
01/03/2013 at 19:11

TS,

Cor!  7 minute miles.  Think that would kill me, but it wouldn't......I couldn't possibly do such speed in the first place .

Meanwhile back in aerobic territory....nuther 5 miles gone into the aerobic bank
Yes,  JJ, agree with you, a lot more mileage to be covered before fast work attempts.
Just for the record,  12.26,  11.04,  10.23,  10.39, 11.43.

By the way, where is Ceal, her absence is quite conspicuous....has she gone away?

 

01/03/2013 at 19:16

Torque Steer - great reps, and the third one under 7, with only 400m in between each rep! Looks like you'd better get yourself to a Parkrun! Very impressed.

I don't post my data because it is awful! Never thought I could run so slow, but I do know that if I run comfortably it is doing me some good. I ran a bit faster yesterday, though the Garmin didn't say so

Tracey - great run by Bernard. How old is he? What time is he hoping for?

JJ - good to see you on the comeback. 

It is still hot here which makes running difficult, but good that it is not raining as I still have small plasters on my face which still have to stay on for a while. I don't feel very fit, and will need to string a couple of weeks of running together to be able to feel like I'm in any kind of shape.

It's a big weekend of running here in NZ. Quite a few of my friends are doing the NZ Ironman at Taupo, and a few others are doing the New Plymouth marathon, so I will be looking forward to all their stories.

01/03/2013 at 19:51

Rest day for me.

NZC
Anything local that you can go and watch or help with. It's quite motivating.

TS
I kept the hilly run quite easy, even to the extent of walking the last 40-50m on two of the hills.

Not only was yours a good training session but it's a very useful marker for your fitness. I used to do 3 x 1 mile reps every couple of months and expected to see a new quickest mile and a faster average than the previous session.

Tracey
Tell Bernard that's a very good time for a 20 mile training run. It was clearly the cake.
JJ

01/03/2013 at 22:04
NZC - Bernard is 49
01/03/2013 at 23:37

Graham L - yes indeed, you started late. I'm glad you're enjoying it. I'm sure you will improve your times and get even better PBs if you work hard at it. As regards grading I was having a look at this: http://www.usatfmasters.org/fa_agegrading.htm of which you'll no doubt be aware.

Torque Steer - Thanks for the tip on editing. A shame I was too stupid to work it out myself!

First run today for about 18 days. About 4.25 miles only, and very slow, but steady. Still, it's a start. Was just thinking, if I took a brisk daily two hour walk (and only that), that would be a 56 mile week roughly! No plans to do that... will stick to a 4 or 5 days-a-week run - and a much lower mileage.

02/03/2013 at 17:27

I love the age-graded idea. It's really motivating to think that - at least in relative terms - one can actually 'improve'.

It's enough to make you look forward to your next birthday!

Am trying to get a '70%' age grading at 58. It's very motivating. I suppose that it's actually even better as you get older in that whereas at 30 there would be loads of other potential competitors (such as guys who played a lot of football) who could turn themselves into decent (better!) runners, when you push into your 50s it's pretty hard to find other folk who could still have a go. (Older cyclists are a noble exception.) 

So, fellow oldies, we are the elite of the elite! Keep going!

02/03/2013 at 17:54

Training run No.3
4 miles steady in 39:24. Splits were:
10:05
9:41
9:39
9:55
Won't be doing more than 4 miles for a couple of weeks or more until I've knocked off the rough edges.

Also ran
4 runs a week will probably be enough. Recovery is much slower as we get older.

John b
An age grading of over 70% is just as achievable at 60+ as it is at 28. You just have to do the same relative amount of training. In my early 60s I raced at 72%  to 74% at most distances on a structured training programme of around 35 - 40 miles a week.That got me placed as third best 60+ runner in Kent for just one season and even then I was no-where near the top 2 runners. They were about a minute a mile faster than me regardless of race distance and my pace at that stage was around 7:30-7:40 miling.

JJ

02/03/2013 at 17:55


Ceal?
Anyone heard from her?

02/03/2013 at 19:12

I wonder whether she's relapsed? - Didn't she have a stomach bug?

Mick - 161 miles in February? I only did 64. But none of it on a treadmill.

TS - impressed by your speed on those mile intervals. Were they separated by 400m jogs? (Does your Garmin cope with mixing miles and metres?)

Tracey - I should think Bernard could eat a whole wedding cake after 20 mile in 2 hours 51! - Was Andre practising for Mother's Day with the mini scones?

Was working yesterday, and haven't run today but probably tomorrow. Might even do cross-country if it goes on not raining.

02/03/2013 at 20:28

TS,
Great one milers. I would have found it very hard to jump straight into those. My legs need be to build up, still a few weeks away for me, but a very well done to you.

Columba,
If I want to get back to my pre-injury times I need to build up my mileage. I know some people can do it on very low but high quality mileage but not me.
I have done it very gradually and it feels very comfortable now, you just have to be patient and get through those early difficult weeks.
This is what my profile looks like for the last 14 weeks. The dip is a down week at Christmas.

http://s4.runnersworld.co.uk/members/images/276722/gallery/capture_13.jpg?width=350

 

 

 It is kilometres of course.

 

Edited: 02/03/2013 at 20:30
02/03/2013 at 20:36

A couple of treadmill sessions done but weather is forecasted to be great next week so I hope to get outside again.

Todays was a LSR which I find really hard on the treadmill

08:47 AM Saturday, March 02, 2013
Treadmill17.5k, felt strong, picked it up at the end.
Run Duration = 90:21, Run Length = 17.5 Kms or 10.9 Miles
Average Run Pace = 05:09 per Km or 08:18 per Mile, Age grade = 71.1 %
Average Run WHR = 68.6 %, Max Run WHR = 86.0 %
Average Run Cadence = 83.4, Average stride length = 1.2 m

That finishes my week off at 75k or 46.6 miles
This is what it looked like

This week at a glance (Last run logged on Saturday)

Saturday, Mar 02, 2013 Distance = 17.5 Kms, Average Pace = 05:09
Treadmill17.5k, felt strong, picked it up at the end.

Friday, Mar 01, 2013 Distance = 11.5 Kms, Average Pace = 05:14
Treadmill11.5k, easy.

Thursday, Feb 28, 2013 Distance = 11.5 Kms, Average Pace = 05:05
Treadmill11.5k, felt good, 6 x pickups 1:30, 8.5

Wednesday, Feb 27, 2013 Distance = 11.3 Kms, Average Pace = 05:12
Treadmill11.3k, felt strong but overheated again.

Tuesday, Feb 26, 2013 Distance = 11.2 Kms, Average Pace = 06:03
Gym11.2k, 2c, cloud, felt easy.

Monday, Feb 25, 2013 Distance = 11.6 Kms, Average Pace = 05:47
Gym11.6k, 1c, cloud, 6 x pickups, felt strong and smooth. Footing poor.

 

 

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