John, I have never followed a generic training schedule as I find them too rigid and mismatched as to when I need what. I like to follow McMillan's layered approach. First build an aerobic mileage base, then add some speed and strength, then stamina and endurance and finally race sharpening. Don't progress from one layer until you are sure you have made the right progress. It works for me and gives me the flexibility that I need especially now I am nearly 70.
"Never lost fitness" I think that depends on what you mean by fitness. I think I would say by normal standards I have always been fit. If I look a bit more deeply into what I mean by fitness I am out of shape. My aerobic base has eroded over the last year due to injuries so now when I go for an easy run my HR is far too high. As I build my mileage base my HR will drop for a given pace. That is what I am waiting for as is I think is TS.
A bit warm again today so an easy 7k followed by strides which really seem to be helping get back my form.
John, You are doing great times for the volume you are putting in, you must have some natural in there somewhere. As ceal pointed out as we get older quality workouts become even more important and with your regular park runs you are getting them in. I need an aerobic mileage base to build my quality workouts on or they just become impossible to do. The intent is keep at it until my HR is much more reasonable for an easy run. I have also found it very slow to rebuild. As a life time runner I have never experienced such a slow response from my body. At least it is responding.
I don't find treadmill running that bad, not good but not that bad. I do it at the gym so there is always something nice to look at. I usually run with 1 or 1.5% slope and haven't found it feels that much different from no slope, so why not. I don't think it is comparable with running outside, it is just too consistent. I do find it good for running at a strong consistent pace where you can think about form. I sort of get into a groove which feels very smooth.
A few degrees cooler outside so out I went for an 8k followed by a set of strides which felt good.
A xtraining day today, upper body and then some legs with an elastic band around my ankles.
MT, It really is amazing how time has flown by, 10 years sounds such a long time but it seems like yesterday. Impressive collection of goodies and achievements, well done.
John, 17 firsts, I think it will take a ceal to top that.
Good week for me last week 44k despite the heat. I went for a treadmill run today as it was very hot and humid outside. Normally I would have run but it would have been very slow and ploddy so I thought I would get a better training effect running 8k with 1% slope gradually picking up the pace.
ceal, I think you have to accept that your running is outside the normal range and has to be considered extraordinary. I hear what you are saying about quantity and I think I am being very modest with 40+k. I am on the over 60s US RW forum and am one of the lowest mileage runners there. A number of them run 50+ MILES a week with no issues and regularly run marathons. I strongly agree with your comment on niggles. Long gone are the days when I would just run through it. I immediately back off and take whatever remedial action that is required. I like the thought of making sure that I have sufficient energy in my legs for my quality workouts, something to remember. I often go into them now with tired legs.
John, I do lots of dips and pullups but only assisted. If I was to wear a 20kg belt I would be dipping with 230lbs. My joints and hands definitely could NOT handle that. I try to do high reps with lower weights and only occasionally do heavier weights, usually increasing with low reps until failure. Good luck tomorrow.
It is very hot here so today's 5k recovery run was done on my river trail in the shade, at an enjoyable pace and before 9:00am