I have just seen that Garmin have "upgraded" the connectivity to computers and one has to install a new software piece. done that - doesn't work!!!
NZC you had a long lay off - it does take time to get back to any reasonable level of fitness - believe me I have done it often enough! It always surprises me that the sprint finishers don't take closer order on the front runners when it is a slow race. It inevitably means that they are giving them 10m+ start, which is a second before they are on even terms and then have to match the pace and exceed it to pass them. In the old days of training burn ups the cray was "never give the sprinter (me!!) an even break"!! 14K is pretty good going after a fast 5K
We can share the weather this morning - typical Bank Holiday - rain and more rain. Could have done with some athletics to watch.
Did 40 mins of 2:30/2:30 walk/run for 3.55 miles (11:16m/m) avHR 123 and a max of 146. Felt ok after yesterday and seem to be localising my back pain to just inboard of the right hip rear which may or may not be a good thing!!
Tracey sounds a very busy schedule without taking up bell ringing
NZC Dignity??? AG of + 75% gives you all the dignity you need! you can just turn round to the whippersnappers and and say " read it and weep"!!
good athletics watching over the weekend - some class running both from Mo and in the 1500m men's race. Kiprok does like to make it hard for himself but what a turn of speed - reminds me of me. Mo's win was equally impressive - it's not just that he can run fast over whatever closing distance the opposition try to test him on but that he can kick over 4-5 metres and open up a gap which cannot be closed when both runners are at full pelt. Good relays too.
Lovely autumn morning here, warm and still as I headed out for a step up - no more 3:2 time but 2:30/2:30 time for 60 mins giving 5.4 miles (11:07m/m) with avHR 124 and a max of 146
1m 11:47 117 135 2m 10:50 114 142 3m 10:55 119 142 4m 10:55 117 144 5m 11:29 125 148 Hipps Hill up the easy way and still creasing me up .4m 4:07 121 144
Bit more aerobic than of late so that I could recover!!
Garmin has decided not to download to the laptop via the ANT stick for some reason - CBB to track it down.
Rewarded myself with a walk over to Harlow Carr Gardens and some carbo loading at Betty's with a Fat Rascal
actually at home today after a drive yesterday to Rushden in Northants - nice area apart from traffic!!!
JJ a good book which I have not read for quite a while - about 50 years in fact. I can still recall being shocked by the treatment of blacks/coloured/people of colour - take your pick of the current PC expression nowadays - and thinking it exaggerated for effect - and then learning that it was not There was a lot of publicity recently for Harper Lee's follow up book only 50+ years later - Go Set a Watchman which confusingly was written before TKAM but not read that yet.
Mick6 I have seen people on the Tube eyeing me up wondering whether they should give up the seat reserved for the disabled/ elderly!! Good news on the strides - hope there is no reaction "Infringement of human rights" its called - that's why drug cheats are allowed back in. personally I would like to see a minimum of 5 years ban and them being sued for all monies earned and them stripped of all medals and titles and their records expunged from the books. A bit of whipping would not come amiss either
Good to see Bolt sticking it to Gatlin - who doesn't like being maligned fro being a drugs cheat - aaaahhh shame
One of the best bits of analysis on the sprinters is the different speeds they do over parts of the race. Truly it is a case of the one who slows down the least at the end wins!!
Columba/Ceal/Mick I have indeed heard of nerve flossing and carried out various exercises for 2 years prior to the latest escapades. Unfortunately I have found that now even the mildest exercise can set off a back spasm and I have laid off them. My physio could feel the spasm building up after just one rep on some of them!!
She is in Australia just now doing a course at the Sport Institute there - so while the cat is away......................
NZC that was some participation!!
Welshpoppy definitely a dodgy contact
Walked out this morning into a huge cobweb over the door, leaves falling, soft, golden sun with no warmth in it and swallows sitting on the telephone lines - autumn has arrived early
50 min of 3:2 walk/run gave me 4.2 miles (11:5m/m) with avHR 116 and a max of 155. The walk bits pull the avHr down so it looks aerobic but the running bits go from about 100 to 150 in a straight line over the 2 min so it is quite tough.
Columba ouch - that sounded a nasty tumble so you did very well to carry on with the session - now that is hardcore running. The body does spring to its defense when danger lurks so a muscle pull on an underused portion of the body is not unusual
Mick6 I did say a while back that my training regime was on one's inspiration but my own!! My back hurts all the time caused by muscular/neural imbalances. Walking eases it off a bit but slow running aggravates it probably through the increased load without muscle recruitment from the lower spine to help me on my way. Running "fast" wakes up the muscles in the lower spine and back and makes them perform rather than sit there in spasm so the pain subsides for a quite a while while until they stiffen up again overnight and I can repeat the cycle the next day.
That's my theory and I am sticking to it
Excellent athletics overshadowed as always by drug accusations. I see two Kenyan runners are now suspended for drug testing results - there are about 20 athletes from that country currently suspended.
Michael Johnson got Greg Rutherford quite wrong - he is an athlete who thrives on getting up for a big event and he will put pressure on himself in any way to build it up. Olympic, World, European and Commonwealth champion has quite a nice ring to it and may finally have shut his detractors up!! Really pleased for him - top bloke.
My day was made for me in Cardiff when an elderly couple approached me - both using walking sticks. The lady was bent almost double and was tiny to start off. She asked me in a surprisingly strong voice if "young man could you help me across the road" I replied " For calling me a young man I'll willingly carry you over the road". She laughed very loudly but she was happy just to be supported as I stopped the traffic and made our way across to the bus shelter opposite.
Welshpoppy hope you are feeling better - don't want any bugs around down there as I am shortly due to leave to drive down to stay in Usk overnight so that I am ready for an early morning meeting in Cardiff on Monday.
Rail and Tube strikes have disturbed my diary for this coming week quite a lot!!!
Tracey you would have got more air into your mouth without it!!!
aws very civilised timing. you know the old saying - better to say nothing and to be thought an fool than to open one's mouth and confirm it!!
What's the relationship between HR and aerobic/anaerobic running? You don't need such a high HR for the anaerobic stuff because you're using lactic acid rather than just more oxygen?
It's the other way round and I think Ceal confused you by describing my running as aerobic- her ipad predictive spelling probably wouldn't let her type anaerobic!!
Aerobic is basically with air ie the rate at which one runs where the volume of oxygen taken in is sufficient to be used by the body to convert energy reserves stored as glycogen or fats, into energy without producing excess lactic acid which the body cannot reabsorb ( through a very complicated cycle which I won't explain just now!!). Basically long, slow runs are training your body to be as aerobically efficient as possible and recruiting changes on the muscle tissue to increase the number of fibres that can perform such functions.
Anaerobic exercise is basically without air - when the body's requirements for energy cannot be met by oxygen intake. The body can produce energy to meet demand and the heart beats faster to circulate more oxygenated blood to the muscles but the by product is more and more lactic acid which the body cannot reabsorb until eventually the muscles cannot perform and muscle fatigue sets in. When you do tempo runs that is what is happening towards the end.
The point at which the body switches over from aerobic to anaerobic is not fixed and the purpose for training is to increase the point at which it does occur and at the same time increase the muscle capacity to work aerobically so that the body can more efficiently work at lower levels of HR.
So low HR = aerobic High HR = anaerobic
The relationship between HR and aerobic/anaerobic levels is established by carrying out a test to determine maxHR and resting RH. This will vary from person to person so there are no constants!
My RHR is 42 (when fit) with a maxHR of 175. My lactate threshold is around 146 so once I go above that I am definitely into some element of anaerobic working. My body may be able to absorb the excess lactic produced and indeed the walk intervals give it a chance to get back into equilibrium before the next set.
I may have just proved my dictum to aws above
Anyway this morning was very humid after huge thunderstorms last evening but I managed by pulling down the pace a bit to get up to 60 min walk/run in 3:2 time for 5.1 miles (11:50m/m) with avHR of 118 and a max of 148 so I was for once nearly all aerobic! Only trouble was it did not ease off my back quite as much as the faster stuff....................................