Over 60s training.

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28/03/2013 at 10:56

good morning

 at Scarlett
Enjoy your trip tomorrow- wrap up warm!!

I think NZC was going across the ditch to Melbourne for a week or so.

No sun here - just more bloomin' cold and the wind has incresed a touch which makes it really nice and fresh

Hip flexors and glutes still a bit stiff form teh battering on Sunday/Monday so running 8.15 miles this morning in 70:17 (8:38m/m) was a bit of a chore

1m 8:47
2m 8:47 hard toget going
3m 8:45
4m 8:20
5m 8:47
6m 8:33
7m 8:41 Hipps Hill
8m 8:25 try to raise pace
.15 1:11

OK - miles done but hard work

You will note the absence of HR data - not a peep this morning and it was too cold to disrobe and readjust the contacts!!!!!

28/03/2013 at 11:29
A quickie between rebounding and ab work. That was ok for stiff and tired legs. I will give you a B for that!
28/03/2013 at 12:09

you are too kind - C+ is more accurate.
I have visions of you bouncing on trampette with ipad in hand

Talking of spring and Mick6's attempts to have it start before us in Canada - I did see some daffodils in flower this morning - they were poking out of 6" of snow!!!!

28/03/2013 at 12:14
Poor daffs. Ours are preferring to stay in bud!

The ab workout is on my ipad. I have to concentrate all the time on the trampett!

I haven't posted here on my regular pc for about 8 weeks, we are awaiting a new desk and meantime the pc is virtually on the floor and this makes any work on there almost impossible for me. Therefore, I am not experiencing the tiny font that you guys are. It is always small on the ipad but of course I can pull the page and make the font larger, but I tend not to do that very much.
Edited: 28/03/2013 at 12:22
28/03/2013 at 13:17

Still have mini-font when posting. I have emailed /forum/smilies/confused_smiley.gifupport@runnersworld.co.uk]support@runnersworld.co.uk three times to complain.
Allegedly 5C here but it feels very much colder.

I  need lots of daffs for a show on Saturday week. They are still in tight bud. I shall have to cut a lot this weekend and see if I can force them into flower.

You are clearly running a decent restaurant. Are you classy enough for soup spoons too?

I reckon the run wasn't too bad for what clearly ought to be a recovery effort.

28/03/2013 at 14:17
Soup spoons, of course.
28/03/2013 at 16:45

I put in some "very early" daffodil bulbs last year, and they are gratifyingly in flower. They were already in flower before the most recent snowfall, and they have emerged unscathed as the snow has gradually disappeared.

Ceal - I hope to see g'daughter next week, but am still waiting to hear from daughter. I'm not staying with her this time, I'm staying with Middle Son in the possibly less salubrious SE 5 part of London. I am certainly hoping for a flattish run, but there's no park nearby except a small one called Burgess Park. A LSR could take me to the river and part of the way along it, but it may not be a good area to run in at all.

And shall not be going to the Manet exhibition, - all bookable tickets had gone, and apparently the queue for the non-bookables is anything from 40 minutes to a hour, which I really don't fancy in this cold.

Lovely pic from Aws.

7 and a bit miles today, including another 1-2-3-4-5-4-3-2-1 pyramid session in my new shoes, which seem very satisfactory. Still beastly cold, but at least there was some sunshine (which seems to have gone now)

28/03/2013 at 16:51

8 miles is always good but without HR data, hard to say how good. What is your mileage target for this week and March ?

Definitely making progress on Spring here, not in shorts yet but we are getting close. I even have daff shoots popping up over my septic system but I guess that is cheating.

A good run for me today. After a few km of warmup I picked up the pace and held it at a relatively comfortable pace and then picked it up another notch which felt very good.


Edited: 28/03/2013 at 16:52
28/03/2013 at 16:52

09:27 AM Thursday, March 28, 2013

Gym10.6k, 2c, cloud, windy, tempo run, felt strong with more in the tank.

Run tagged as Tempo

Total Run Duration = 55:55,  Run Length = 10.6 Kms or 6.6 Miles


Selected Lap Detail

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

 04     05:20     1.0        0.6      05:20      08:36     73.4%     79.0%       86.0        1.09

 05     05:01     1.0        0.6      05:01      08:05     76.9%     79.0%       86.0        1.16

 06     05:02     1.0        0.6      05:02      08:07     79.7%     82.5%       87.0        1.14

 07     05:07     1.0        0.6      05:07      08:14     81.8%     83.2%       87.0        1.12

 08     04:58     1.0        0.6      04:58      08:01     83.2%     85.3%       88.0        1.14

 09     04:56     1.0        0.6      04:56      07:57     83.2%     83.9%       87.0        1.16

 10     04:48     1.0        0.6      04:48      07:44     84.6%     86.0%       87.0        1.20

 11     02:55     0.6        0.4      04:38      07:27     86.0%     88.1%       88.0        1.23


Totals and averages for selected Laps

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

 08     38:12      07.6      04.7      05:00     08:03      80.9%      88.1%       87.0        1.15

28/03/2013 at 17:29

I hope you shut the gate after you painted that picture

28/03/2013 at 18:04

another good mileage effort there - you are knocking them out very consistently nowadays.
Good to hear the daffs are surviving - they must be tougher than they look!!

we have had a bunch of daffs in the porch (unheated!!) for a month now and they have held their bloom very well indeed. Saves me having to keep buy flowers for Mrs TS!!
Not so much a recovery run as a medium LSR if there is such a thing -just time on the feet and not too much effort expended I hope!!

You ceretainly picked up the pace there over the last couple of K's - and gave your HR a good going over!!

This week should be my first 40+ miles which is just about on target and the month should be about 130+ miles which is just below target - I blame the weather

Edited: 28/03/2013 at 18:05
28/03/2013 at 19:08

Went out for a 4.1 mile shamble over flattish terrain at fractionally under 10 minute miling. Only another 300 miles and I may speed up a bit.

No idea where that "emailed/forum/smilies/confused etc." came from. This website clearly has a mind of its own.

The daffs have lasted very well. Daff exhibitors can sometimes get a flower to last for 3 shows over 3 successive Saturdays: that's 15 days. Be careful with the flower buying. They soon take these things for granted .

My month's total so far is 8.25 which is a bit OTT.

That was a hard, fast workout. Must be close to lactate threshold.

Edited: 28/03/2013 at 19:11
28/03/2013 at 20:03

Finally received an email from Runners World acknowledging several website problems including the reduced font size. Their techies are working on the problems.

28/03/2013 at 23:32

Thanks for the comment and yes it was at LTT or slightly above, but my target race is 10k so it felt appropriate. I finished feeling there was more in the tank so very positive.
This last couple of weeks I have begun to feel some speed coming back into my legs. At the end of last year as I came out of my achilles problem I had no speed.
In the 13 weeks since I have done about 450 miles with speed work being added over the last few weeks. Your estimate of 300 miles may be a bit light judging on my experience.
Good to hear that RW are trying to fix stuff and this site is very poor with very easy to reproduce problems ie no excuse.

I am not surprised that your legs are feeling tired. It took me a few weeks at 40+ before it felt comfortable and I could mix in the speed work. It will be interesting to see how they react to the long long runs.


29/03/2013 at 08:13

Good morning

6.05M; 1:18:48.5; 13:01/M; 0.5°C

Still, cold and dry, except for a slight flurry of minute snow specks that lasted all of 5 minutes.

Mick6 - I (nearly) always paint gates open as they are more inviting open than closed. I don't actually open them except to go through, although sometimes I have to climb over, hinge end of course.


29/03/2013 at 09:16

good morning

so close to sub 13

I'll have you know I buy flowers regularly - once a year!!!
4 miles is good - and yes stay on the flatter ground for a while it helps getting the rhythmn back when one is not gsping for breath so much!!

It was a good Friday for intervals (slight pun intended) cold, dry and sunny with a lighter breeze than before

1.20 mile warm up and then mile intervals with 400m jog ercovery

1m 7:03 should have been quicker but two wet areas turned out to be ice!!!
2m 6:56
3m 6:59

1.2 miles home in 10 minutes

NO bl**dy HR data again. Totally lost faith with GArmin - stiff email to be sent.

Pity about first interval - two corners of the path had what looked like a large wet patch from snow melt - turned out to be sheet ice which was a bit of a problem when hitting it at some speed!!!

satisified with those times on teh back of a good week - a definite B for effort on the report

29/03/2013 at 09:23
29/03/2013 at 10:07


Forgot to say I was back in my Adizeros this morning. My legs felt much better running in them even if frostbite in the toes could have been a problem.

I have not tried out my new Adizero Aces 4 yet - however they are a disappointing  52 grammes heavier than my old ones at 221 grammes and have "added features" in the soles. Why can't manufacturer's just leave a great design alone??!!

29/03/2013 at 10:08

looks like the bus came along again

29/03/2013 at 10:37

this is a very good read 80's running and now particularly for those of us who ran in the '80s!!!

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