Over 60s training.

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aws
10/05/2013 at 14:51

JJ - Great garden pics. BTW you must have pinched some of my primroses.

(FYEO Looks like you need to do what I need to do - put a close-up lens on your birthday list.)

al

Edited: 10/05/2013 at 19:50
10/05/2013 at 21:33

I did another interval session today, a duplicate of last week's, i.e. 5 x (2 1/2 mins fast, 2 mins walk). Last week three of them began with a 10 (minute-miling, that is) and two with a 9; this week four of them began with a 9 and only one with a 10. Gratifying.

Blustery and showery here today but managed to avoid most of the showers. 

My father caught chicken-pox from me when I was a littly. Apparently he was very ill with it, became delirious and thought he was Bernard Shaw. I don't remember any of this; was told about it later.  

11/05/2013 at 00:12

Good going Columba - nice work.

Aws - love the sun shining through.

Torque Steer - another excellent run.

I ran 14km with my Saturday morning friends - nice run.

Then came home and had a nice spa. Always forget we've got a spa pool!

Guess it's like if you are a member of a gym and you don't go, but if you aren't a member, you'd like to be. You know what I mean

11/05/2013 at 15:35
Mick6 will have finished his race some time ago now
Edited: 11/05/2013 at 16:22
11/05/2013 at 17:25
Mick
I am going out now for the evening but look forward to a race time and report much later.
11/05/2013 at 17:45

Evening

Ceal Have a nice evening

I imagine  it'll be a while  before we hear  of Micks race result

other news first I got the position at work that I went for  I start Monday different shift pattern still nights but  should get a regular pattern which has to be better  for training

No weekends well except my Sundays so hopefully should get park running regularly

Still on my streak but last few days  been run walks  as  am just getting the fitness back today I went off road which was very pleasant 4.49 miles today so just within my minimum

11/05/2013 at 19:19

Race all done and dusted.
I am a little disappointed but not so much with my time but with the effort I put out, but I am getting ahead of myself.
The weather was a little cool at 10c and a very light drizzle.
The course is virtually flat and has one 180 degree turn with half a dozen 90 degree turns. There is about 1 mile of dirt and gravel road to run on and the rest is surfaced road.
It is a small race with about 200 runners and with 7 in the 60+ AG.
I was feeling really good at the start and was positioned right up the front. As usual I checked around for the wrinklies and found what I thought was the serious competition. We started side by side, he was not very sociable so I nicknamed him Grumpy.
One of my running partners was also running and he stood right behind me. Over the last two years, while I was recovering from my achilles, he beat me in every race I ran. He is 3 years younger than me and I was determined to beat him this time out.
Grumpy took off really quick so I tried to stay connected and by the first 1k marker I was just behind me. My partner was right on my heel. Another wrinkly had obviously targetted me and was also on my shoulder.
We went through the first k in 4:24, a little fast but I felt good.
Second k was 4:30 and I was still on Grumpy's heels and we had dropped the other guy who had targetted me. My running partner had fallen back by 10m or so but was still in touch.
For some reason or other at this point I sat back which is reflected in my HR profile which even dipped slightly. The third K went by in 4:36 but I was still on Grumpy's shoulder, he had slowed as well and was clearly dictating the pace, a major error on my part.
Over the 4k I held the pace but my cadence and form were slipping and now I began to worry I was going to crash and burn, Grumpy opened a small gap.
I was now just trying to hang on to him but mentally just not there. My last k was 4:40.
I finished in 22:57, about 10s behind Grumpy, 20s ahead of my time last year.
Not the time I wanted but it turned out Grumpy was in the 50-59 AG and I won my AG 60-69 !!!.
I also beat my running partner by 10s so very pleased with that.
I was 16th overall.

11/05/2013 at 19:20

The details

10:14 AM Saturday, May 11, 2013

Franktown5k, 10c, cloud, 1st AG, Ran strong but was struggling over last 2 k.

Run Duration = 22:57,  Run Length = 5.0 Kms or 3.1 Miles

Average Run Pace = 04:33 per Km, 07:20 per Mile, Age grade =  74.9 %

Average Run WHR = 84.4 %,  Max Run WHR = 88.8 %

Average Run Cadence = 87.8, Average stride length = 1.2 m

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

 01     04:24     1.0        0.6      04:24      07:05     75.5%     83.2%       89.0        1.27

 02     04:30     1.0        0.6      04:30      07:14     84.6%     87.4%       89.0        1.25

 03     04:36     1.0        0.6      04:36      07:24     87.4%     88.8%       89.0        1.22

 04     04:37     1.0        0.6      04:37      07:27     86.7%     88.1%       86.0        1.26

 05     04:40     1.0        0.6      04:40      07:31     87.4%     88.8%       86.0        1.24

 06     00:08     0.0        0.0      04:08      06:39     87.4%     88.1%       88.0        1.37

11/05/2013 at 19:22

Heart rate profile

http://s3.runnersworld.co.uk/members/images/276722/gallery/runhr_3.jpg?width=350

 For me this is a low effort race and as you can see it is flat, normally I would expect to see some drift and I would redline for at least 50%

Edited: 11/05/2013 at 19:23
11/05/2013 at 19:56

TS
Excellent run. It certainly looks right.

aws
I'm not into photography enough to bother with close-up lenses. I shall just have to move back a  bit.

Pammie
Glad the job is working out OK.

Mick
That was a useful run. The age grading is very good.
JJ

12/05/2013 at 03:03

Mick - congrats - neat report - well done on winning your age-group.

I had a 5km race this morning too. The Y put on a 5km and 10km women's run for Mothers' day. It is a beautiful day - sun shining but still only 12 degrees when we were running.

The 5km and 10km started at the same time. 5km does one loop, 10km does 2 loops.

There were 3 women well ahead of me and two other ladies that I was running near for the first few kms and we assumed the first 3 were running the 10km. For most of the race I thought I was coming 2nd in the 5km, until I crossed the finish line and saw that one of the women that we thought was in the 10km, actually only ran 5km. Still happy with 3rd. 23.01. Sounds pretty good until I looked at my garmin which read 4.81km.

Never mind. 1km 4.36, 2km 4.44, 3km 4.41, 4km 5.03, 5km 4.53, but that last km was really only .81km.

 

Edited: 12/05/2013 at 03:07
12/05/2013 at 06:21
2 5k races yesterday!

Well done both of you.

NZC
Garmin is not always correct on distance. Do you know if the course had been measured. Anyway, it was a good time, good placing, and good effort too.

Mick
Don't be so hard on yourself. It is your first race for some considerable time and in my experience it takes a couple of races to get one's body into race mode again. You are capable of faster and you will race faster. Meantime, a useful time, an excellent age placing was achieved. Maybe, the first k was just a little too fast and may have dictated what was too follow but really the splits were very evenly raced. A good job done, watch out guys Mick is back!

Pammie
I am pleased for you over your new work schedule.

TS
Another good session from in what sounded like winter weather again. I hope all went well at the funeral and you were all able to reflect on your running friend with good hash memories. So you are now a slim Jim again. That has to be good!

We had an experience when out last night but will save the story until tomorrow's post.
12/05/2013 at 09:23

Morning all

Mick/NZC well done both on your 5k's, really good times.

Pammie glad you got the new job and that it will let you run more Park Runs, that must be good.

I've managed 26 miles this week, legs are very tired at moment and breathing still difficult in the first mile but getting there.

Running might be a bit restricted this week as we are up to Crewe on Wednesday/Thursday for my Aunties funeral. I think I won a "discussion" with my father for the first time when I told him he wasn't driving up to Crewe and that myself, sister and b-i-l would take them - one win in 50+ years, not a good average lol.

Mike T

12/05/2013 at 13:35

Mick, a pretty good race I'd say. Congratulations on your 1st place. I enjoyed your vivid account of the race. You always seem to get involved with duels against other oldies, which must make things more interesting than just running against yourself and the clock.

Christine, you're certainly Little Miss Versatility, what with running a marathon and then a 5k so soon after. Well done on your age group placing. Have to say I think you're right to be suspicious about a short course. I know garmins aren't 100% accurate but your reading was very low unless it was an exceptionally bendy route.

Pammie, good news about your job. It's going to make things a bit easier for you.

Talking about short courses, there's been a bit of a hoo-hah over a recent marathon  (Marathon of the North in Sunderland) where it turned out only the winner ran the full distance. Everyone else ran 264m short because a marshall was standing in the wrong place. 

12/05/2013 at 15:08

good day

Mick6
souonds like you were pulled into racing the other bloke rather than running at your pace which can always happen - still a very good job done to finish up on last year's time and to get first place in the ol' gits section !!
Your HR profile is virtually the same as mine from a few weeks back - so you must be something  right - or wrong!!

Empty 
well done on the return to 20+ miles/week!!

NZC
you did remarkably well to run so fast so soon after your marathon. Knowing your running style I supect the last K was ok judging from your time!!

Pammie

good news you are settled into a work rosta that suits.

Busbar/Ceal
thanks it was just about as "good" as a funeral service and afters can get. Lots of humour and good tales and the group that he played in round the local pubs for charity played both at the church and afterwards in the pub which was entirely given over to to the very large number of people who had attended. Even the vicar came along!!
lovely eay to send him off......................

12/05/2013 at 15:11

still a chill and brisk south west wind blowing as I ran 16.2 miles in 2:18:15 (8:33m/m) with avHR 131 and a max of only 149 on the last brutal hill.
First 7 miles into the wind and uphill - bit of a bar steward

1  09:21.1  119  132

2  08:40.9  130  135

3  08:43.9  135  146

4  09:05.5  142  145

5  08:26.6  136  143

6  8:43:01  134  142

7  08:11.4  128  140

8  08:50.1  137  145

9  08:24.6  128  134

10 08:18.4  126  131

11 07:56.1  123  130

12 08:03.4  125  128

13 08:40.2  127  149

14 08:18.2  135  147

15 08:38.4  139  144

16 08:26.9  141  146

17 01:27.1  134  141

..now will that work??

Edited: 12/05/2013 at 15:15
12/05/2013 at 15:31

..not bad.!!
Felt comfortable throughout as I held it back early on despite running both uphill and into a strong wind on my way up to the moors - the sounds of curlews and larks displaying in the sunshine and strong winds helping me relax into it.
Even the monster hill in mile 13-14 failed to wipe me out as it has done in previous weeks and so I pushed on for a new longest distance for many a long year.
The effect of the wind is quite noticable particularly when I switched to a tail wind in mile 9 on but overall HR was very good.
First hour gave me 6.81 miles, two hours was 14.01 miles so the wind and hill effect clearly shows thogh the second hour is scarcely less hilly overall than the first

I am actually pleased with it to end a 50 mile week in total  - on the right track.

A group of lycra clad cyclists passd me at mile 5 after the long pull uphill into the wind. As they passed one said "we have been using you as a target up the hill and didn't expect it would take so long to catch you!!". 
8 miles on they passed me again and said "respect" !! Felt quite chuffed with that!!

12/05/2013 at 15:41

TS, respect indeed. Talk about being well and truly back. And showing again what a classy runner you are.

12/05/2013 at 17:01
TS
Truely remarkable. What is, also, truely remarkable is that you were PLEASED with your run.
12/05/2013 at 17:29

Graham
thanks - on the way back though - not there yet!!
Safety assured this afternoon  !!

Ceal
strange things do happen!!
Trouble is that now becomes the new benchmark - so I won't be so pleased in future will I???
how is the knee - responding at all? Has the swelling gone down and eased it off a bit?

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