Over 60s training.

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30/03/2013 at 18:24

4.7 miles done with 4 miles of it off road. The last mile was hard work. It was another run using HR to control pace. Kept to a maximum of 125 bpm and took rests by slowing right down until HR was close to 100.

The new manager wouldn't be getting the job if he went around upsetting people.

I've had a couple of conversations with Mike Grattan who was one of the stars of the 80s. He reckons it was all totally unscientific. They just went out and ran. Typically they would get faster and faster on the way back and if you couldn't keep up you went straight off the back.

Not a bad training month!

Is London ready for this? Hope it's a good visit.

30/03/2013 at 19:11

Yes that is just how I remember it.
I found when I was rebuilding my base that is what I was doing too. To build my mileage it just had to be lots of easy running keeping my HR at a comfortable level. It took me 3 months but progress all seem to come in the last few weeks.

30/03/2013 at 20:46

I have no illusions about what the next few months holds.

31/03/2013 at 09:17

JJ - LOL! - London must take me as it finds me.

31/03/2013 at 14:12

good day

just lost a long post - b*gger this site!!

enjoy the trip
miles in the bank before you go as well - good running

that was getting perilously close to 5 miles - gan canny man!!

very good month's training there finishing off in style - well ahead of me though I did manage 41 miles this week after today

A long hard day decorating yesterday left me stiff and not feeling like a run so I knew it was going to be a slow effort as soon as I crossed the door.

Dry cold out there this morning with an increasing breeze to keep one nicely chilled despite some sunshine.

14.11 miles done in 2:08:08 (9:05m/m)

01m 10:11 told you I was stiff, easing into it
02m 9:23
03m 9:24
04m 9:15
05m 8:45
06m 8:58 summitting after 120m of climb
07m 8:31 downhillas I lose all that climb in one stiff descent
08m 9:24 back to uphill - steep
09m 8:46
10m 8:39 level
11m 8:13
12m 8:34
13m 9:34 monster hill barring way home
14m 9:29 totally spent and even this level bit gives me no relief
.1m 1:20

that was pretty knackering
aah well over half way - it's downhill all the way now

31/03/2013 at 14:19

despite the presence stil of large amounts of snow on the moor tops there were signs of spring all round. Ewes in the fields brought their newborne lambs to see me hoping I might be the farmer with a bag of supplements, curlews were everywhere and a skylark raised his voice at one stage
A raucous colony of rooks were engeged in rookery building in trees still topped with snow and only broke off to engage a sparrowhawk that flew by in that familiar flight pattern. Two side slips and a sharp turn took the hawk free of the rooks and left it to resume its journey unmolested.

a good day to be out - pity about the legs!!!

31/03/2013 at 14:21

TS, 14 miles at 9:05 is pretty impressive if you didn't feel on form right from the start.

I'm not long back from the North Tyneside 10K, run in my yellow Run Geordie Run T-shirt rather than club vest as I plan to do in all non-club races this year. Conditions were quite good - only just above freezing but with only a slight breeze. I managed about the same time as two years ago (didn't run it last year), 42m 40s (4 secs slower). 

Looking at the AG though, it's my best run ever in those terms as I haven't run over 81% before at any distance. I plan to do a 10K in a few weeks over a flatter course so who knows, maybe a PB isn't totally out of the question on the back of some quality training in the meantime and good conditions on the day.

31/03/2013 at 19:32

Rest day
I have a mole systematically working its way round my garden.

In spite of tired legs that's half way at a perfectly respectable pace. Fresh legs, more training and a race situation will be entirely different.

Clearly that was a better run than two years ago. A PB is surely there for the asking.

31/03/2013 at 21:27

Very good run there, Graham.

TS - funnily enough, today is the start of another 5 x 50 challenge, so I may just keep going! Well done on 14 miles.

Great monthly total Mick. I clocked up 130 miles, which is the highest ever in a month for me. After quite a good party last night the reasonably short 5.34 today was challenge enough! I did manage an average 10:14 pace, which wasn't too bad considering the cava consumption last night.

Hope it works out well with the gym club Pammie.

31/03/2013 at 21:53

Diana, impressive monthly mileage from you this month. That has to pay off next time you race.

31/03/2013 at 22:14

TS-Those are horrible runs when your struggling from start to finish,but i guess it gives satisfaction to finish those runs.

Graham-A very good time there,did you win your category.
Be intresting how much quicker you can go as iam sure you will.

Diana d--All the best with your challenge,thats not going to be easy

Run 8miles today in about 9-20 pace ,garmin problems think i need a new battery

31/03/2013 at 22:41

busbar, pleased to see you running an 8-miler today. Results aren't out yet but my time last year would have been first in Over-60s. I didn't run it last year. It's puzzling as, although it's a big field of 1800 runners or so, the competition for older runners isn't particularly hot compared to some much smaller events in the area.

01/04/2013 at 07:51

Good morning

5.09M; 1:07:05.0; 13:11/M; 1.5°C

Sometimes I think I could just copy the numbers from some other time.

TS - That long post you lost, was it a fence post, a gate post, or the last post? Or maybe a post mortem?


01/04/2013 at 10:08

good morning

well it certainly wasn't post haste

8 miles is hardly shuffling along - good going. Does the stiff sholder restrict your running action at all?
I ask because after using a 2m extension pole to paint some very high ceilings on Saturday I actually got cramp in the shoulder/neck after about 8 miles yesterday!!! I stood there in the road almost crying with the pain and not being able to do anything to get rid of it
Not so much satisfaction as relief!!!!

Great time there over 10K and excellent age grading. 
Hope conditions are favourable for you in a couple of weeks

well done on the monthly mileage and gettingover the 130 miles mark despite partying and fizzy
What is 5 x 50 - 5 weeks at 50miles/week?

Another cold 'un out there this morning -snow largely gone but wind chill kept temperatures way down in a brisk, not to say brusque north easterly and kept the roads and paths deserted

6.13 miles done in 51:36 (8:25m/m) on legs that felt relatively fresh after persuading them into action

1m 9:06
2m 8:09
3m 8:07
4m 7:58
5m 8:54 Hipps Hill
6m 8:10
.13m 1:09

Ran in my new Adizeros fresh out of the box - felt a good fit but with a bit more cushioning in the forefoot which probably helped my legs today!!

01/04/2013 at 11:21

5 x 50 is 50 days of at least 5k, but you are allowed to walk or cycle them, as well as run. Cycling doesn't help me much, but maybe I should try it just to get back to regaining some confidence on a bike. Probably more of a challenge than running every time! 


01/04/2013 at 11:23

TS-Cant say my shoulder does affect my running,its probadly just my heart and lungs.Nice run by you this am may have to invest in some adieros if the wife dont find out.

01/04/2013 at 11:47

phew - that sounds a bit more doable than my suggestion!!
however it is still a big block of conssitent effort which I guess is what it is all about and on "easy" days one can do a walk or cycle. Like you I am not too keen on the cycling mainly because of the hills round here and the lack of quiet roads

it took me quite a while to build up to running in my first pair of Adizeros. The fact that I was coming back from injury helped as I was only doing 2-3 miles a day and my legs got used to the rather different running action these sort of shoes engender.  So it may be a good time for you to try them out as you build up miles.
My new ones have a slightly greater fall from heel to toe than the old ones which were just about flat!!!
No dearer than other running shoes - and cheaper than some!!

01/04/2013 at 12:11

OMG - go away for a week and Torque Steer is running over 14 miles! JJ is back in action and Mick is piling on the mileage.

Good work guys!

Congrats to Graham on a great 10km!

Good mileage from Diana too.

I did very little running while away, but did a 20km trail walk. Had a lovely holiday, certainly not good marathon prep! Haven't run today either - just mowed the lawns! Must go tomorrow even if it's only a short one.

01/04/2013 at 20:10

Over 80% is a good AG, not too many people around that will beat that, a very well done.

Very windy here today but I still went ahead with my 4 x 1k intervals. A little slow but given the wind I will take them.

10:36 AM Monday, April 01, 2013

Home10.7k, 4c, sun, v windy, 4 x 1k with 3 min recoveries.

Run tagged as LongIntervals

Total Run Duration = 62:39,  Run Length = 10.7 Kms or 6.6 Miles


Selected Lap Detail

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

 06     04:27     1.0        0.6      04:27      07:10     79.0%     85.3%       89.0        1.26

 09     04:23     1.0        0.6      04:23      07:03     80.4%     90.2%       91.0        1.25

 11     04:25     1.0        0.6      04:25      07:07     81.8%     90.2%       91.0        1.24

 13     04:27     1.0        0.6      04:27      07:10     81.8%     90.2%       91.0        1.23


Totals and averages for selected Laps

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

 04     17:43      04.0      02.5      04:25     07:08      80.8%      90.2%       90.5        1.25

I am happy with the cadence though.


Edited: 01/04/2013 at 20:12
01/04/2013 at 20:20

Grey, cold morning but a lovely sunny afternoon so I was tempted by a potter round the lanes. Did 3.7 hilly miles at a bit over 10 minute miling. Hope no-one noticed a couple of walks on some steep bits.

That's a perfectly good run for a comeback

5k on a bike is a rest day. To get the equivalent of a run you need 3 to 4 times the  distance or time on a bike.

The 1k reps look good to me. Correct HR too.

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