Columba, Two factors in speed are stride length and cadence. As we get older both of these fall. Before you get any benefit from speed work it is important to make sure that there is nothing stopping you from increasing both. The usual is strength, flexibility and non-active muscle groups. At our age these are still fixable but it takes a loooong time and means as much work in the gym as it does on the road. Some people are lucky and don't degrade as fast as others and from my observations things start accelerating from 65 on and we all struggle.
Smaller, lighter people seem to do better as their power to weight ratio seems to decline slower. John with his 140lbs has a huge advantage over Tony with his 15st
Off for my run on a very pleasant day. I will run my river trail today which is very scenic this time of year as the river is fast and noisy. Just had to stop my dog trying to do battle with a fox that was rummaging through my compost heap. I have just notice that the racoons having decided that my front lawn needed turning over.
Wonderful day, warm and sunny but still ran indoors but hopefully that is my last one as everything seems to be functioning normally. Glad to see everyone is out and at it and I am sure Graham will only be on the bench for a short while.
John, Most impressive, you can certainly give Graham a run for his money.
A good week for me, ran 5 times, a couple outside and the rest on the treadmill. I also xtrained on one day so a full week with no pain or discomfort. The monster walks seem to be helping a lot, my gait feels much more comfortable and in control at last. Now I need to build my aerobic fitness back up. I suspect that will take a few months. It feels sooooo good to be running normally.
Not much happening on the house sale but at least one did get sold in our area. They came to see ours but said it was too big. Our pics have all been updated to show off the upgrades and de-oaking we have done. If anyone is interested offers would be considered.
Graham, I am really sorry to hear that you have PF issue. I have never had any significant problem with it but know many who have. All of them have recovered so I would say the prognosis is good. I think you are doing the right thing and treating it with respect, it can hang around if you don't.
TS, Your runs are getting very respectable, so when is the next race, 5k maybe?
A steady 5k for me today, on the treadmill as I still need to be cautious and only run outside on alternate days. I am not sure why but the treadmill despite modifying my gait is much easier on my calves with no tendency to cramp.
Columba, No there are none in Canada that I know of. There are of course runs in parks but that is not the same. Running here is very popular but not well organised in the area where I live. Toronto is much better with lots of clubs and organisations but not much here in Ottawa. Well done on the tempo measured or not. I can't wait to get back to more serious training, but I am happy to be running pain free.