Over 60s training.

busbar - I had a frozen shoulder a few years back and I went to physio and they really made me work it, holding on to a stick backwards and forwards and they yanked on it with a sort of belt thing. It worked! Not sure how, I guess if we don't use it you lose it.Mine was a crazy thing. I was mowing the lawn and our dog put a stick in front of the mower and I didn't see it and the stick hit me in the shin. The physio said that was the trigger point for my frozen shoulder - very weird!

Mick - thanks for the link. Your training is going very well at the moment.

Torque Steer - you've got plenty of time to gradually increase your long run. Thanks for the feedback re my runs.

Ceal - glad you are still enoying your work-outs.

Columba - good luck for your 5 mile race.

I ran 9km with my friends yesterday, started slow with 2 of them then ran a nice pace with my other friend. The coffee is always good afterwards!

Ceal-Sort of give up on work,but may do some if it arises.

Busbar's problem with the typing keys made me think of archy the cockroach. Anyone remember archy the cockroach? -  think it came out in the late 1950s.

Hope the frozen shoulder continues to improve. Weird story of NZC's - a blow on the shin triggering a shoulder malfunction. 

Can't remember what my time was when I did the 5-mile race before. Must have a note of it somewhere. The slope is overall downhill, but undulates a lot.

TS - sinus problems in cold weather - I stream when running in cold weather. I reckon one tissue for every two miles. Some people have an allergic-type reaction to cold, or so I have heard.

good morning

eye strain still with us - I posted a note on the FAults page but nothing has happened.

Busbar
gave up on work - sounds a nice way to go 
NZC treatment for her shoulder sounded a bit drastic!!
When my physio was working on my knee a while back she provoked a reaction in the shoulder - it's all about nerve connectivity. I wonder if your shoulder has anything to do with your leg problem - a referal of nerves??? Is the timing similar?

NZC
my pleasure - it's always good to see how folk get such good performances - I might be able to pinch an idea or two
Do you know what your resting and maximum HR are?

Mick6
tough target for your 5K - I shall watch with interest!!!

Columba
tissues sound very posh - afraid I long ago perfected the art of the one fingered nostril clear out on the run !!
I had a very bad sinusitus a few years ago and the doc said that it could linger on despite antibiotics and nasal spray at the time - and it has.
There is a girl in my g'daughter's class who is allergic to cold and has to stay in during weather like this otherwise she goes into shock

Diana
very steady run despite undulations - good going

Ceal
you are turning into a proper gym bunny!!
Reminds me that I have been a bit deliquent in some of my exercises 

Another glorious but cold, sunny morning -7C overnight and a light sprinkling of new snow made everything shiny - so shiny I could scarcely see running into the low angle sun

7.1 miles done in 59:35 (8:24m/m) in what I thought was steady aerobic pace but Garmin told me avHR 177 and a max of 220 so I have lost all faith in its HR capabilities!!

1m 8:18
2m 8:21
3m 8:15
4m 8:32
5m 8:29 
6m 8:36
7m 8:14
.1m 0:48

This is about my flatest route having only 80m of climb overall despite Hipps Hill being in miles 6 and 7 and I felt I was moving quite economically - it would have been nice to have the evidence to back up the impression

...........oh - on my not so regular weigh in I found I had grovelled under 13.5 stones this morning immediately after the run and before breakfast.
It just shows what clean living can do for one - only real ale, wholemeal bread, porridge fruit and champagne from now on

TS-You looked quiet trim when i last saw you at hyde park,you certainly can still run quick theres no doubt about that.For myself i have put on about 10lbs with being out.

Managed to cajole myself out today about 12-30pm after seeing ts post,inspired me to do something.Ran 6.60 av pace 9.05. the first 3 miles of this run are very undulating so i was in oxygen debt for a bit of time.Think the hr readings are rubbish but we will see.

mile 1--9.20--avhr 144 max hr228
mile2--8.47--avhr  127 maxhr 144
mile3-10.27-avhr   129 maxhr139
mile4-8.30--avhr   134 maxhr 136
mile5-8.15--avhr   135 maxhr 138
mile6-9.19-avhr    137 maxhr 139
0.60--5.32-avhr    140 maxhr 143

Ceal-That some training your doing.

My right eye waters in the cold far more than the left, no idea why! I used to suffer from sinusitis quite regularly, but since taking up running, it has only happened once. I certainly seemd to get rid of a huge amount of gunk over the first year, or even more. An unexpected benefit for me!

Thanks TS. I was pleased as I felt I was runnning slowly (which of course I was relative to some!) but it was a lot brisker than it had felt.

There are wierd connections in the body. When it was suspected that OH had ruptured his spleen (which he had) it was initially suspected because of shoulder pain, which was followed by a drop in blood pressure.

We have lovely sunshine again, and ate breakfast in the conservatory. OH has just taken grandson off to Beaulieu Motor Museum, so I will be able to do my daily run. Just a short easy one today.

DD - now you mention it, I realise that my right eye waters more than my left, as well.

Ceal - in what ways might one not be fit, if one was nevertheless running fit?

Busbar - even in oxygen debt you're still pretty fast!

Been for another swimming lesson. Must be improving, as it didn't make me feel as tired as previously (legs moving more efficiently?) - still can't co-ordinate legs and arms though; legs flounder when arms come into play.

TS,
It is a shame you cannot see your HR profile, I find it so important at this stage of your training cycle. Another good session.
My first 5k race is on a flat and fast course so yes it is a tough target but it is within reach. It should be a PB as a 65+ !!!

ceal,
Thank you , yes I feel I have made huge progress in general fitness since of retiring, especially in upper body strength and core flexibility. It has come with a downside, increase in body weight, which has impacted my running. This training cycle will be interesting to see if the added strength can offset the increase weight.
You are always a great role model when it comes to other exercises. You are always exploring ways of making all of you work as it should and I have copied that in my approach to general fitness.

Diana, Columba,
Sensitivity to cold is very common here, especially runny nose. We get extreme temperatures so I guess it brings it out more but a lot of people will have to use inhalers before they exercise in cold weather.

We had a serious change in weather here, -9c, very windy and a layer of new snow, so the speed session got cancelled, very wimpy I know. We decided still to go out in it rather than do yet another treadmill session so just 7.5k, easy with my lowest HR for a while, 59% WHR.

Mick

MIck6
sounds a good reason ot cancel the speed session!!!
It would have been good to get some HR  feedback - it felt about avHR 132 and a max of 142 - the first mile was av 120 but after that the data was screwed.

Busbar
Can't be bad to inspire someone to run 6+ miles
Good pace from you after such a long break.
It's my well cut clothes - they had a lot of bulges!!!

Columba
one could be a fast runner but hopeless at say sit ups, lifting weights or fit to play explosive sports such as rugby or football
Swimming sounds positive!!

Good morning

6.06M; 1:19:29.5; 13:07/M; 3°C

Average.

The font is quite large through my magnifying glass and the built-in magnifier function works quite well but everything goes dotty. (Sorry, not feeling geeky this morning)

al

I much prefer "everything goes dotty" to clever-sounding talk about pixels!

Mick - good going, 7.5k outdoors in -9 degrees! It has turned much milder overnight here, and is raining.

TS - I see your point about being possibly fit to run but hopeless at lifting weights or playing rugby. But when  a doctor or physio says "you're very fit", they don't seem to mean generally; they probably mean cardio-vascularly.

good morning

aws
good average!!

Columba
yes I would agree that is what most medics would call fit along with other vague generalisations like BMI which really mean nothing!!

It was supposed to be milder here as well and certainly all the white stuff had disappeared to be replaced by a grey, moist morning so I was tempted out without gloves and just a tee over my thermal - a mistake as the wind increased and it was bloomin' cold!!

Anywayup it was mile intervals with 400m jog recoveries after 1.2 miles of warm up and the aforesaid keen breeze to welcome me in the slight uphill section of my course.

1m 7:08 avhr 142 maxhr 151
2m 7:03 avhr 144 maxhr 154
3m 6:59 avhr 146 maxhr 154

quite enough!! I found myself sitting back on my hips in third one and had to make a conscious effort to "run tall" particularly into the wind. 
still quite pleased with results as it was not nice conditions and my legs were a bit tired after a fairly hard week so far

1.3 miles home at a very gentle pace

HR results were good avHr about 74-78% WHR with maxs in the 82-84% range so nicely pushing lactate threshold levels almost throughout.
Garmin behaved perfectly apart from me being unable to get it off the HR display and onto the stopwatch and I had to rely upon the beep and my telecoms box marker to tell me when each mile was complete!!

Garmin have said they are sending another strap............................. 

T-S-Not surprised your happy with that workout,increasing pace and a good hr reading.
as well as a short recovery.A nice 6 to end as well.

Went swimming again this morning,very sedate pace but quite enjoyed it.

Have a good weekend all,and st patricks day i am not irish but may as well celebrate it